Tug on the Ropes

One of my favorite exercises for cardio and strength training is the use of the long, thick ropes.  There are two ropes each about 3 inches wide and about 20 feet long.  To begin the exercises, you stretch the ropes so that they are tight.  Then what happens next are various exercises such as moving the ropes up and dwon together, up and down in opposite directions and both around in a loop.  I ask the trainee to move the ropes as fast as possible and time each exercise for 10 seconds.  Usually, I will go with three exercises in a row but I could go with more as well.  The result is a great cardio work out and development of strenth in the arms and shoulders.  It's a tough 30 to 40 second work out but it has a great pay-off.  Give it a shot.

Top-Selling Superfoods - CNBC

I wanted to share this story and slideshow about the best selling Super fruits. How many have you tried and how many are you still eating.  These fruits are all great for smoothies.


Top-Selling Superfoods - CNBC

My Protein Shake

Thought that I would write to share my favorite Protein shake.  I use Ice, Organic Peanut Butter and Isopure and blend thoroughly.  This concoction gives me a lot of energy and I think you will like it too.  It's easy and it works.

Here is the link referenced before

http://www.washingtonpost.com/lifestyle/wellness/could-a-personal-trainer-be-right-for-your-kid/2011/05/09/AFmxxo5G_story.html

This article makes some great points.  There are so many new techniques being used today that I think will make working out a great experience for kids.

Trend are positive for Fitness Trainers

The artice that I have linked to is interesting and highlights a tend that I am seeing as well.

Free wieights and resisitance bands

I just completed training an older client and used a combination of exercises starting with free weights and then moving to resistance exercises like bands and heavy balls.  The combo seemed to work well as my client was not ready for a full work out with free weights alone.  There are number of resistance exercises that I can use to build muscle strength and by using these exrecises I can get good results from someone who has not used freee weights in a long time.  My client was impressed by the different resistance exercises and especially enjoyed resistance curls.  Mix it up and make execising more fun and effective.

How Bruegger’s cut the calories | Nation's Restaurant News

How Bruegger’s cut the calories Nation's Restaurant News

Intersting way to keep the flavor and lose the calories!

Keep it going

One of the toughest times when training someone new is to keep the work outs going after that initial period of time such as past two weeks.  There are two ways that I use to get through this important period. The first is through measuring progress. By measuring and complimenting progress, I can keep my customer focused on his or her objective.  When the objective is the focus versus the thoughts about getting tired of training, the work outs become secondary to progress.  The second way that I keep the energy going is through doing a variety of exercises so that the work outs do not become repetitive.  That said, I try to understand which exercises are most liked and getting the best results and then I choose from that list.  So to get through the early stages of getting fit, I keep the goal in mind and I change it up.  It works well.

Fast eaters

I really found it intersting when I heard statistics that showed that America ranks in the top third of fastest eaters in the world and ranked in the top third for obesity.  We eat a meal in an average of 14 minutes.  maybe we shoud slow down and enjoy our food if our fast paced lives would ever allow it.  Beyond impacting obesity rates maybe we could actually take a second to reflect etc.?

Good Weather

Is the good weather finally cominjg to the midwest?  Yo got to hope so. Now that it is here, the mood is to rush out and start intensive trianing.  One word of caution however. If you have not laid the foundation then you need to start slow and buld up to the intensity that you want. Just don't want you to have a setback now tha the weather is going to be great!

To Feel Better, Exercise Harder: Study - US News and World Report

To Feel Better, Exercise Harder: Study - US News and World Report

Supplements for building muscles

I was asked what are the best supplements for building muscle.  My answers is that the best supplement combines whey protein, creatine and glutamine.

Eating All Day Long

Contrary to what many people think, eating all day long is important to keep your metabolism performing at peak levels.  You have to eat the right kinds of food, such as high protein foods, but it is important to eat 6 times a day.  Yes, good results come even if you eat a high protein evening snack as your last meal of the day.  So eat often and eat right and watch your body do it's work.

Importance of a cusomized work out.

Importance of a customized work out

Before I start training, I always ask about personal goals.  It is a bad idea to use a pre programmed work out for everyone.  Do you:
1. Want to increase strength?
2. Lose weight?
3. Increase cardio?
4. Train for a race?

Based on your answer, I can tailor a work out to meet your needs.