10 Diet Traps & How to Avoid Them

How to get fit by exercising LESS

photo credit from the thegoodista.com

Here are some simple steps to get fit by exercising LESS!

1. Exercise every day.

Not 3-4 times a week. Not every-other-day. Exercise every day. If not, you’ll tire yourself out deciding when to skip and when to workout. If you commit to doing something every day, you don’t have to take that extra step of deciding “yes” or “no.”

2. Keep it short and sweet.

Thirty minutes every day? Totally achievable!

(For 30 minute workout suggestions, CLICK HERE)

3. Mix it up.

Back when we were cave people, one day was spent wandering for hours looking for berries while the next was spent sprinting away from a tiger. Hopefully you're not being chased by tigers today, but much like our cave-dwelling ancestors, our bodies are programmed to move in many different ways.

Switching up your exercise every day not only keeps you from getting bored with any one thing, it’s also totally natural.

4. Eliminate obstacles.

Even those of us with the best intentions often find ourselves distracted by everyday obstacles when it comes to daily exercise.

My solution? Set my workout clothes out the night before next to my bed, wake up, drink some water, eat a pre-made snack (or just have some fruit), and do my workout at home before everyone else wakes up or get out to the gym within 15 mins tops! No checking Facebook, emails, no laundry, no dishes, no nothing. 

This approach avoids all barriers to just getting started or out the door and doing it, the most important first step you can take.

Super Busy? 8 Tips to Stay Healthy & Fit

It can be difficult with your job, family and other outside obligations to find time, but you can succeed finding that balance between family life, work life, and still stay healthy!  

Here are some ideas I've personally found useful in my own life:

1. Bring your meals with you to work and school.

This saves time, money and inches on your waist! It's only a hassle to do this the first week of starting the new routine. After that, it becomes second nature. If you've planned an evening study session with a group of other students, or have other nighttime obligations, pack go-to snacks like chopped veggies, handheld fruits, a small amount of trail mix, etc.

2. Plan all of your meals ahead of time.

Bulk cook and prep on the weekends for your breakfasts and/or lunches. Having Tupperware containers full of salads and breakfast casseroles is a big win for a successful week of eating! Most foods will stay fresh for several days in the fridge. Dedicate one or two hours every weekend for bulk cooking, and you'll be thankful you did.

3. Make the crockpot your dinner date.

Whether you're single or you have an entire family at home to cook for, a slow cooker is a true lifesaver. Every single day that I go to school and work, I prepare a crockpot meal before I head out of the front door. I place pre-chopped onions at the bottom of the crockpot, layer with pre-sliced mushrooms, add a bunch of frozen grass-fed meat, add spices on top of the meat, throw in some frozen or fresh vegetables, and consider adding a can of organic tomato sauce or broth of some sort. That's it. That's the recipe to successful dinners during stressful times!

4. Consider mixing it up with smoothies and shakes for breakfast.

Tossing water, protein powder, raw kale, spinach, and berries into a blender takes all of 20 seconds. It takes 20 seconds to rinse out the blender when you're done too. I know this because I've pretty much stopped eating solid foods for breakfast these days and enjoy a quick protein shake instead. Less clean up, less time, just as filling and healthy!

5. Limit your consumption of booze.

Many people turn to alcohol to relax during stressful situations because it's the easiest thing to use for comfort besides food. Drinking on a regular basis will lead to constant brain fog, lethargy and forgetfulness. How is that helpful?

6. Schedule fitness as a priority.

At this point, you may already be using to-do lists and calendar schedules to keep everything in your life straight. Go ahead and add appointments for your fitness routines. I've personally noticed that no matter how much I enjoy working out, it's the first thing to fall by the wayside if I don't make it a priority.

7. Talk with a mentor, coach, or counselor once or twice a month.

It's amazing to have an unbiased person to help guide you in life, especially during stressful times. You might not feel like you have the time to schedule in a session to talk to someone for one or two hours a month, but believe me, you do.

It doesn't have to be someone you pay $200 an hour to see. Sharing your current stresses with someone can take a huge weight off your shoulders. In most cases, you'll also receive feedback from them on blind spots and strategies to improve your circumstances.

8. Re-evaluate your current priorities and extracurricular activities.

You can't be everything to everyone, and you're no good to anyone if you're worn too thin on time. Pick your battles wisely. This also goes for physical fitness endeavors. When you're incredibly busy, it's probably not the best idea to train for a triathlon or hike the highest mountain summit nearest you.

The time and physical energy required to do this kind of training will certainly take away from time with friends and family, and add stress to your life that you may not be capable of handling for very long. Save these adventures until school is out for the summer.

Fitness Equals Better Academics in Children

Evidence is mounting that fit kids perform better than their unfit peers on a variety of learning tasks.

In a study conducted recently at the University of Illinois, Urbana-Champaign, researchers evaluated children as they performed reading and language comprehension exercises while wearing electrode caps. Fitness levels varied among the children, and these devices allowed the scientists to evaluate brain activity.

“Children who are physically fit have faster and more robust neuro-electrical brain responses during reading than their less-fit peers,” the researchers concluded.

Study author Charles Hillman, PhD, professor in the department of kinesiology and community health at the University of Illinois, Urbana-Champaign, said in a university news release, “Our study shows that the brain function of higher fit kids is different, in the sense that they appear to be able to better allocate resources in the brain towards aspects of cognition that support reading comprehension.” He added, “Now, whether that difference is caused by fitness or maybe some third variable that affects both fitness and language processing, we don’t know yet.”

More research is recommended to determine the underlying mechanisms for the links between fitness and healthy brain function.

The study appeared in Brain and Cognition (2014; 87, 140-52).

Repost from IDEA FIT

WHAT IF....????

If one thing was holding you back from taking advantage of this opportunity of becoming a Beachbody coach, what would it be?…

And for a second, I want you to play “what if” with me…what if you became a coach?”What if” you never made a penny but you got healthier–that’s it! You started drinking shakeology (for a discount), working out consistently with the help of your fellow coaches, what if you started feeling better, being present in your family’s lives, having more energy and just feeling ALIVE! Would it be worth it?

“What if” you shared Beachbody with a friend who was diabetic, depressed and on a downward spiral just praying for someone to reach out and help them..to notice them..they just aren’t in a place to get started on their own. They are defeated. YOU are THAT person! YOU reach out and play a huge part in changing/saving their life! Would it be worth it?

“What if” you jumped wholeheartedly into this opportunity and committed to doing whatever it takes? You do the small, consistent tasks daily no matter what’s going on in your life because you not only dream of something better, you KNOW it’s out there and you are DETERMINED to get it! You commit to be here a year from now! You have big dreams and realize this is an amazing outlet to get you there! You do the 3 vital behaviors relentlessly because you KNOW you were DESTINED FOR GREATNESS! In 2 years, you are making a six figure income, helping people–feeling blessed and humble and thankful! Would it be worth it?

“What if” you forgot about it…this coaching thing’s not for me..fears, apprehensions, preconceived notions, whatever the reason…you just don’t want to do it. You don’t have to. But I challenge you today to think about the things in your life that make you unhappy or miserable…what are you doing about them? Five years from now, will you be having the same bad day– overworked, underpaid, tired and stressed? What if you DID something about it instead. Would it be worth it?

What if?

(REPOST from Jessica Nelson) 

Bowser Nelson

One Arm Pull-Up Demo & Tips

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Ladies, don't be afraid to try this move....you're stronger than you think!!

What's Best Way to Weight Loss?

What's best for weight loss?  

A) Diet Only?

B) Exercise Only?

C) Both Diet & Exercise=LIFESTYLE CHANGE?

If you guessed C, you're right!!  Remember it won't happen overnight, but making small changes, one by one over a period of time will add up to big results in your weight loss success as you stop looking at things as a temporary program, but a way of eating and working out for a lifetime!  

What's most important is working on balancing all areas of your life with getting enough exercise, eating unrefined,whole natural foods, managing stress, and being realistic about how long it will take to get the results you desire.  Stay consistent & the results will come!

Cardio Interval Training: Pick a Level

Cardio training training doesn't have to be long & boring.  To keep things fresh, try one of these intervals from beginner to advanced!  

Share the fitness fun!!! 

Back Exercise: One Arm Lat Pulldown

Looking for a new way to do your lat pulldown?  This is a great way to work on strength imbalances, but targeting one side at a time to train the lats.  Additionally, it's just an alternative way to change things up in your trianing routine.  Personally, I'll do 10-15 reps on the right then the left side without resting.

Let me know if you try it!!  Happy training!!

Treadmill Workouts: Muscle Development While Running on A Treadmill

With Fall & Winter weather, comes the challenges of training outdoors, here is a helpful infograph on running on a treadmill in different modes and the corresponding muscles it develops, as well as some workouts you can try; from beginner to advanced!

Running is sport with many advantages. First of all, it does great for your health: it keeps the heart in shape, it burns fat fast and it sculpts the muscles in an harmonious way. But running has a positive influence on your mind also: when you run you have fun, you socialize easier, you kill stress and you feel good about yourself.

Running on the treadmill is a training alternative which comes in handy, especially for those with a busy schedule. It has its pros and cons. But if you balance them, it’s usually an advantage to have this option.

Even if you don’t focus on muscles and strength workouts, running on the treadmill has a tremendous effect on the most important muscle groups.

Muscles Groups Developed While 

Running On The Treadmill

The Heart

The heart is the main muscle you workout on the treadmill. Treadmills provide great cardiovascular exercise that raises the heart rate and strengthens the overall health and stamina of the heart.

Quadriceps

Exercising on the treadmill works out the quadriceps muscles, located on the front of the thighs.

Calves

The calf muscles are located between the ankle and the knee. While walking and running these muscles act as stabilizers for the body. This is why you must stretch them on a regular basis.

Hamstrings

The hamstrings are located on the back of the thighs. They are effectively toned through treadmill workouts. Hamstrings can be pulled easily so you should stretch adequately before starting your workout.

Glutes

The proper name of this 3-part muscle group is the gluteal muscles. The gluteus maximus, gluteus medius and gluteus minimus are located in the buttocks and they are worked intensively during treadmill exercises.

Iliotibial (IT) Band

The iliotibial (IT) band is a tough group of fibers positioned on the outside of the thigh. This is an important stabilizer during running. If you want to prevent the IT band syndrome, the treadmill helps because you run on a level surface.

Muscles Used When Running in Incline Mode

Use the incline mode to challenge the cardiovascular system at lower speed.

In incline mode the back muscles are used to keep the body upright.

The uphill position helps to build long and lean calf muscles. It’s also a good position to stretch the calves.

Incline helps to build strength in your thighs (or quadriceps) and the buttocks.

Incline minimizes the heel-strike impact.

Muscles Used When Running in Decline Mode

Running with decline requires less energy.

Compared with incline mode, decline increases the stress on the ‘anti-gravity’ muscles of your hips, legs and ankles.

Running with decline is extremely hard on knee joints.

Decline helps to increase your leg turnover, which improves your acceleration and speed on flat surfaces.

WORKOUTS BY FITSUGAR 

10 Reasons To Workout On Treadmill

1. When you use a treadmill you have a lot of options: you can walk, jog or run, choose predefined workouts and combine exercises.

2. You can train in the comfort of your home. You also have the privacy advantage.

3. You can workout at what hour you want, for how much time you want and for how long you want. Most gyms limit the use of treadmills at 30 minutes.

4. It gives you diversity.

5. If you have a good treadmill you can keep a record of your progress. With this information you can adjust your training schedule and get better results.

6. Walking on a treadmill helps decrease stress level. Doing workouts on a treadmill is a good relaxation method. Most of the newer machines come with an iPod Dock that let you play your favorite music.

7. After a dynamic exercise on your treadmill you are bound to sleep well.

8 It is flexible – you can start at slow speed and increase it as you advance. You can choose a program you want to focus on aerobic, fat burning or performance.

9. It doesn’t matter if it’s raining, snowing or it’s just too hot. Nothing can stop you from exercising.

10. The treadmill is one of the top machines when it comes to fat burning and indoor training. Exercising on a treadmill will increase your fitness level and will improve your health.

PS: Plus it includes Cardio Features to help you keep your heart rate under close supervision and at the same time not stress yourself over your body’s possibilities.

What You Should Eat Before & After Your Workout

Here's the lowdown on what you should consume before a workout:

Cardio ONLY workouts (44 min or less): Have a few extra minutes to squeeze in a quick HIIT workout or even just go for a power walk? If you are only doing a cardio workout, you should have a 50-100 calorie source of quick digesting carbohydrates to rev up your metabolism and keep your body burning fat throughout your workout.

Cardio ONLY workouts (45 min +): Hitting the streets for a hardcore run? (I would consider anything over 3 miles hard core - I am not a runner! Yet!) You should have any where from 100-150 calories of a quick digesting and a slower digesting carbohydrate source. Skip the protein source until after your workout.

Weight Training/Lifting Session: Planning to pump iron before breakfast? Not so fast! Make sure you eat 150-200 calories of a quick digesting carb (such as one 30 cal rice cake), slower digesting carbs and a lean protein source. Don't waste your hard work - you want to build those muscles!

Here is a quick list of snacks you can use to create your pre-workout snack. Please note: there are many other snacks you can choose from - I included only these as they are quick to prepare, travel well and tend to cause the least amount of stomach issues once you are working out. You can definitely add to this list!

Quick Digesting Carbs

Low Sodium White Rice Cake - approximately 30 calories per rice cake

Banana - approximately 105 calories per medium (7 in) banana

Green Apple - approximately 72 calories per medium (3 in in diameter) apple

Slower Digesting Carbs

Low Sodium Brown Rice Cake - approximately 50 calories per rice cake

Oats (Quick Cooking, Steel Cut or Old Fashioned) - approximately 80 calories in 1/4 Cup of oats

Sweet Potato - approximately 90 calories in 1/2 Cup of baked sweet potato

Brown Rice - approximately 54 calories per 1/4 Cup of cooked brown rice

Lean Protein Source 

Protein Shake - this is the sometimes the most quickest way to get your calories if you are in a hurry! Calories will vary depending on your brand of protein powder.

Scrambled/Boiled Egg White - approximately 17 calories per large egg white (4g of protein per egg)

Fresh, Raw Peanut Butter - I do not recommend that you consume this if you are doing cardio. It is somewhat harsh on the stomach. Approximately 105 calories per TBSP.

Raw Almonds - 10 raw almonds are approximately 70 calories.

What should you eat after a workout?

That's pretty simple - a 100-200 calorie snack consisting of a lean protein source and a quick digesting carbohydrate source. The carbohydrates will help your body to digest and use the protein source that you have consumed and repair your muscles (this is how you build muscle. Tear it down to build it up!). It is IMPERATIVE that you eat within 30 minutes of a workout for optimal results!!

Pre Workout Snack Ideas

• Banana + peanut butter
• Oatmeal + sliced almonds
• Sprouted grain English muffin or toast + almond butter
• Whole-grain crackers + hard boiled egg
• Fruit and nut bar or granola bar (watch the sugar content)
• Fruit salad + chia seeds
• Dried apricots + almonds
• Wrap: Tortilla + hummus + cucumber & tomato
• Piece of fruit + Greek yogurt
• Small quinoa salad
• Small baked sweet-potato topped with greek yogurt
• Date & almond smoothie: 1/2 banana + 2 dates+ almond milk +2 tsp. almond butter

5 Ways to Make Long Runs Easier

This blog post is dedicated to my client: Wynter Metoyer, who is running her first half marathon, the Rock n Roll Marathon in Dallas, TX on Sunday, March 24th!  Go kick some

butt, my friend!! 

5 Ways to Make Long Runs Easier

Elite marathon runner Deena Kastor shares her tips for making the most of your miles

Whether you’re prepping for a marathon or a 10K, long runs will be part of your training routine.

If you haven’t logged more than five miles before, distance runs can be incredibly intimidating—and incredibly rewarding.

“The runner’s high from accomplishing ‘your longest run so far’ can last weeks,” says Deena

Kastor, an elite marathon runner who won the Kaiser Permanente Rock ‘n’ Roll Pasadena Half

Marathon on February 17, finishing in 1:12:57. Whether you’re lacing up for your first 6-miler

or gearing up for a 20-mile run, use these expert tips to make them as enjoyable as possible:

Stay Hydrated

Being low on H2O will literally slow you down. A good rule of thumb: take in four ounces of

liquid for every 15 minutes you’re running, says Susie Parker-Simmons, a U.S. Olympic

Committee sports dietitian. If it’s hot and humid outside, double that amount. You can either

stash bottles in bushes along your route or invest in a fuel belt. On recreational runs, feel free

to drink whatever you’d like (Kastor mixes Pomegranate Berry Cytomax with her water). But

if you’re training for a race, try to find out what brand and flavor of sports drink will be at fuel

stops. That way you can practice using that specific solution, Kastor says.

Carb Up

Your body can perform for up to an hour without your refueling. But during longer runs, you’ll

want to start restocking your carb supply before then. Since it takes time for your body to

process carbs, plan to consume about 15 grams of carbs every half hour during long runs,

Parker-Simmons says. If your fluid of choice is a sports drink, you’re probably already good

to go (many of these contain all the carbs you need). If you prefer H2O, bring along sports gels,

beans, or chews to keep your energy up. (Related: 7 Energy Chews to Try.)

Beat Boredom

Novelty is your friend. Download some new tunes on your iPod, treat yourself to a new running

outfit, or plot out a new route (mapmyrun.com is a great site for estimating mileage). Also important: having the right mindset—and staying focused on the end goal. Kastor likes to write a personal

mantra (think: “Go the distance”) on a sweatband or rubber bracelet and wear it during long runs

to stay inspired.

Pace Yourself

“Long runs are all about getting in the time or distance, so speed is less important,” Kastor says.

You should be running slow enough to have a conversation (even if it’s a slightly breathless one)

so that you can maintain the same pace throughout your route. Keeping a steady speed should

help you run all the way to the finish line, but if you do run out of steam before then, walking for

a while is better than quitting.

Get Comfy

Feeling uncomfortable (too hot or cold, like you have to pee, or like you’re trapped in a sports

bra that rubs you the wrong way) is manageable if you’re only going a few miles. But if you’re in

it for the long haul, it’s smart to minimize these types of annoyances. Spend some time anticipating possible irritants and trouble-shooting them. For example, if it’s cold outside, wear a coat and plan

a route that allows you to swing by your house and toss your jacket off a few miles in, after you’ve warmed up. You’ll also want to practice running in the clothes you plan to wear on race day. That

way you’ll know if anything rubs you the wrong way ahead of time, Kastor says.

From: Women's Health Magazine's Blog:

http://blog.womenshealthmag.com/whexperts/long-run-tips/?cm_mmc=Newsletter-_-1238740-_-03222013-_-5WaystoMakeLongRunsEasier-ReadMore

Top 5 best exercises to lose belly fat

Building up muscle mass
An important thing to remember when undergoing a weight loss program is to understand what needs to be done. Realistic and achievable goals can help in building the confidence needed to make the necessary leap for the achievement of a desired weight.

Researchers at the Biomechanics Lab at San Diego State University took a look at some popular abdominal exercises and ranked them. Results of the study revealed that exercises that require constant abdominal stabilization and body rotation resulted in the most muscle activity in the abdomen.

Below are the top five belly exercises as ranked by the study:

1. The Bicycle Exercise - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion. Do 1 to 3 sets with 12 to 16 repetitions.

2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.

3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine. To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. Keep ball stable as you curl up, then lower back down to stretch the abs. Do 1 to 3 sets with 12 to 16 repetitions.

4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.

5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.

The best strategy to weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weight without realizing it. It is important to look for an exercise you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.

Source: http://www.naturalnews.com/035071_belly_fat_exercises_fitness.html#ixzz2M5vVUEhY

8 Foam Rolling Techniques for Stretching & Injury Prevention

By performing Self-Myofascial Release techniques on a simple piece of foam, you can improve flexibility, function, performance, and reduce injuries. 

Kinetic Chain Concepts

The kinetic chain is made up of the soft tissue system (muscle, tendon, ligament, and fascia), neural system (nerves and CNS), and articular system (joints)6. The kinetic chain works as an integrated functional unit. All components of the kinetic chain exist interdependently. If one segment is not functioning efficiently, then the other components must compensate, leading to tissue overload, fatigue, faulty movement patterns, and finally initiates the Cumulative Injury Cycle3,5,10,12.

For example, muscle tightness restricts the range of motion that a joint may be moved. Because of muscle restriction (tightness, soft tissue adhesions, and neural-hyperactivity), joint motion is altered, thus changing normal neural feedback to the CNS (central nervous system). Ultimately, neuromuscular efficiency is compromised, which leads to poor movement patterns, inducing premature fatigue and causing injury. The SMFR (Self-Myofascial Release) Program helps improve muscular balance and performance.

Benefits of Self-Myofascial Release

• Corrects muscle imbalances

• Improves joint range of motion

• Relieves muscle soreness and joint stress

• Decreases neuromuscular hypertonicity

• Increases extensibility of musculotendinous junction

• Improves neuromuscular efficiency

• Maintains normal functional muscular length

How Does it Work?

Two basic neural receptors are located in skeletal muscle tissue. These receptors are the muscle spindle and the golgi tendon organ. Muscle Spindles are located parallel to the muscle fibers. They record changes in fiber length, and rate of change to the CNS5,9. This triggers the myotatic stretch reflex, which reflexively shortens muscle tissue, alters the normal length-tension relationship, and often induces pain1,2,5. Golgi Tendon Organs (GTO) are located at the musculotendinous junction. They are sensitive to change in tension and rate of tension change2,5,7,8. Stimulation of the GTO's past a certain threshold inhibits the muscle spindle activity, and decreases muscular tension. This phenomenon is referred to as autogenic inhibition2,4,7,11. It is said to be "autogenic" because the contracting agonist is inhibited by its' own receptors. Reduction in soft-tissue tension decreases pain, restores normal muscle length-tension relationships, and improves function.

General Guidelines

The Instruction:

• Hold each position 1-2 minutes for each side (when applicable). If pain is reported, stop rolling and REST on the painful areas for 30-45 seconds.

• Continuing to roll when pain is present activates the muscle spindles, causing increased tightness and pain.

• Resting 30-45 seconds on painful areas will stimulate the GTO and autogenically inhibit the muscle spindles; reducing muscular tension and will help regulate fascial receptors. Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex during rolling. Clients can perform SMFR Program 1-2 times daily.

Suggested Readings

• Integrated Training for the New Millennium, NASM. 2000
• NASM Optimum Performance Training for the Performance Enhancement Specialist educational course
• Clark MA, Russell AM: Low back pain: A functional perspective. www.nasm.org
• Corn R: Neurologic rationale for integrated training.

References

1. Alter MJ: Science of Flexibility. Second Edition. Human Kinetics. 1996

2. Basmanjian JV (3rd ed): Therapeutic Exercise. Williams and Wilkins, Baltimore. 1978

3. Chaitow L: Muscle Energy Techniques. New York , Churchill Livingstone. 1997

4. Clark MA: Integrated Training for the New Millennium. NASM, Thousand Oaks. 2000

5. Downey J, Darling R: Physiological Basis of Rehabilitation Medicine. WB Saunders, Philadelphia . 1971

6. Grigg P: Peripheral neural mechanisms in proprioception. J. Sports. Rehab. 3:2-17, 1994

7. Gummerson T: Mobility Training for the Marital Arts. A & C Black. 1990

8. Liebenson C: Rehabilitation of the Spine – A Practitioners Manual. Williams and Wilkins. 1995

9. Sady SP, Wortman M, Blanke D: Flexibility training: ballistic, static, or proprioceptive neuromuscular facilitation? Arch. Phys. Med. Rehabil. Jun:63(6): 261-262. 1982

10. Selye H: The Stress of Life. McGraw-Hill, New York. 1984

Fat Blast Treadmill/Dumbbell Workout

FAT BLASTING WORKOUT to burn off some of those extra calories!

What you need: Dumbbells & Treadmill

Time: 45- 60 minutes  (Increase speeds & DB weight for advanced fitness levels)

TIME                     ACTIVITY                           INCLINE                      Speed

2 min                       Power-walk                      Incline 1                        3.5

2 min                       Jog/Run                           Incline 3                        5.5-6

2 min                       Jog/Run                           Incline 5                        5-6

1 min                       Jog/Run                           Incline 6                        5.5-6

1 min                       (Off Treadmill)                  25 reps: Dumbbell Squats to Shoulder Press

1 min                      Jog/Run                            Incline 6                        5-6

1:30 min                  Power-walk                      Incline 6                         3

1 min                       Jog/Run                           Incline 6                         5.5

1 min                       40 jumping jacks

1:30 min                  Power-walk                      Incline 7                        3.2

1 min                       Jog/Run                           Incline 7                        5

1:30 min                  Power-walk                      Incline 7                        3

1:30 min                (Off Treadmill)                    Alternating Lunges (Option: Can hold DB’s )

1 min                       Jog/Run                           Incline 6                        5

45 sec                      Power-walk                     Incline 5                        3.2

1 min                       Jog/Run                           Incline 5                         5

45 sec                      Power-walk                     Incline 3                        3.5

1:30 min                (Off Treadmill)                    50 Body Squats

——-                      Run 1 mile                         Incline 1                   Comfortable Speed

2 min                       Cool Down Walk               Incline 1                  Comfortable Speed

15 Push-ups w/ Dumbbell rows (each arm performs a row after a push-up)

20 Dumbbell Bicep Curls

15 Tricep extensions (with 1 or both Dumbbells)

50 Ab crunches

45 sec                      Wall Squat (HOLD)