By bsekula, on January 25th, 2008
Props to Heather Davis. She has lost 110 pounds. It’s a story many would like to live. She didn’t follow a gimmicky diet or or sign-up for a quick fix fad. She did it with a good plan, hard work and perseverance.
Here are ten tips she offered in a CNN story that you can use to help you on your journey.
I like all of these tips. I use variations of nearly all of these in my weight loss program. One that I haven’t used but will incorporate immediately, Tip #8, keep an item of your “big” clothes as motivation. That’s a great idea!
Congratulations Heather!
Never let anyone tell you “You can’t.” Yes, you can.
Get as much social support as possible. Going to the gym with others is fun and motivating.
You will not be the biggest person in the gym and everyone will not be staring at you. . . . → Read More: How to lose 100 or more pounds
By bsekula, on January 18th, 2008
First, you need to get into my boot camp. Today is the last day of the first week, but you can still register – right up until next Friday!
Second, If you’re skeptical of the results you can get from a Boot Camp, read this article.here.
Finally, the best Boot Camps are fun, challenging, rewarding and most importantly, get results. Exactly what . . . → Read More: How Powerful is a Boot Camp?
By bsekula, on January 8th, 2008
January 8, 2008
The American College of Sports Medicine published it’s fitness trends report for 2008 in December of last year.
A pdf version of the article is here: http://www.informz.net/acsm/data/images/worldwidetrends.pdf
In surveying nearly 2,000 fitness professionals throughout the world and corroborating with internationally known fitness experts, a list of 20 fitness trends was identified. I’m giving you the top 10 and adding my comments to each.
Take a look and let me know what you think. Are your New Year’s Resolutions aligned with any of these trends? Are you a member of a health club or fitness center that offers services like these? Do you have access to these services?
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Number 1: Educated and Experienced Fitness Professionals
There is currently no regulation of Certifying agencies for fitness professionals. Anyone can offer a “Personal Trainer” cerfitication and not have standards to meet. However, more and more certifying organizations and schools are becoming accredited. This is great. . . . → Read More: Fitness Trends for 2008
By bsekula, on August 13th, 2007
Here is a video demo of Chris performing a quick football workout on the Pro Trainer II from Vortex. Chris is demonstrating four exercises:
Alternating chest press/punch: note the lean of his body – this helps develop power and explosion in his arms, shoulders and chest.
Alternating high rows: Do these as fast as you can to develop the fast-twitch muscle fibers.
Alternating bicep curls: Same as above
Hip explosions with the bench: really jump into the bench and develop power and explosion in your hips – if you’re a linebacker, strong safety or CB this will help you become a more aggressive and powerful tackler.
Keep in mind that these are only four of a practically unlimited number of exercises you could do while training for football. Check out other videos we’ve recorded. There are a lot of other videos you can find too. Youtube, myspace and other sites where videos can be posted . . . → Read More: Football workout video
By bsekula, on August 10th, 2007
Here it is…as promised yesterday – a video preview of a golf-fitness workout on the Vortex Equipment. Keep in mind this is only a 2-minute preview, your session at the fitness center will be an hour.
A quick description:
There are 4 different exercises. Each one was done for 1 set of 10 repetitions. The important thing(s) for you to notice are the limited amount of time it takes to switch from exercise to the next. How much work gets done with limited movement from one area to another, and how incorporating one piece of equipment (the BOSU) completely changes the exercise.
The four exercises demonstrated below are:
Squats on BOSU with overhead press
Trunk rotations with stability ball (right and left side)
Alternating high rows on BOSU
Swing exercise
With only these four exercises, we worked on:
muscular strength – obviously by pushing, pulling, lifting and twisting the weights
stability – notice, too how my feet are constantly moving . . . → Read More: Golf Fitness Preview on the Vortex
By bsekula, on August 8th, 2007
Below is a video demonstration of a Lateral Shuffle on a BOSU trainer. See more exercise videos demonstrated by me here.
This is a great exercise for golfers. For all the benefits, read this. If it’s August 21, 2007 or later you’ll have to go to the archives page and read Issue #33.
If you’re a golfer and want tips like this on a regular basis, sign-up for Brian’s Report. It’s my FREE golf-fitness newsletter. Just by signing up you’ll get three great bonus gifts: a nutrition e-book, a golf-fitness e-book and a golf-specific workout, not to mention some of the best golf-fitness tips you can find.
Try this exercise and let me know your . . . → Read More: Lateral Shuffle BOSU Trainer
By bsekula, on July 26th, 2007
Here is the post I promised in the newsletter on increasing torso rotation.In the article, I said the golf swing was complex and any program needed to take this into account. The stretches below do just that. Each stretch should be performed in two different ways. The first is a more traditional method of stretching and will improve your static flexibility. The other will improve your dynamic flexibility. For the more traditional method, perform each stretch for 3 sets of 15 seconds. That means to perform the stretch as stated in the text description and hold it for 15 seconds. Relax and then do it two more times. For the dynamic method, move to the point of feeling the stretch as indicated in the text description and hold for only 2 seconds. Relax and perform again. Repeat this 9 more times for a total of 10 repetitions. Each time you perform . . . → Read More: Increasing Torso Flexibility for Golf
By bsekula, on July 11th, 2007
Exercise is good. Inflammation in the body is bad! – it’s significantly related to a whole host of cardiovascular diseases.The most frequently measured biomarker of inflammation in the body is C-reactive protein (CRP). High levels of CRP indicate high levels of inflammation. Essential fatty acids (Omega 3′s, for example) are known to reduce inflammation – so eat some fresh, Wild Salmon today . Other foods known to reduce inflammation are fresh fruits and vegetables, like berries, grapes, celery and avocadoes (there are more but that’s a quick list). Green tea has some anti-inflammatory characteristics too. Fitness has been shown to be inversely related to CRP, the more fit you are the less CRP in your bloodstream. What hasn’t been very well understood, however, is the mechanism that’s in play. For example, if you are highly fit and have low CRP levels, is that because you are fit or are the . . . → Read More: Why exercise is good!
By bsekula, on July 8th, 2007
So glad you asked!There are many ways to effectively lose weight, some better than others. But for most of us, at least according to this study, your plan should have some accountability. The study compared formal weight loss programs (diet and exercise only) to those that had a meeting/group component included, which they referred to as dietary counseling. Weekly meetings helped participants understand what their bodies were going through, how to deal with setbacks and learning to live a new lifestyle. Those in the counseling group lost 10-15 pounds and kept it off for approximately 1 year, significantly greater weight loss and long-term success than diet and exercise alone. Now I know what you are thinking, only 10-15 pounds? I want/need to lose 25, 50 pounds or more. That’s not the point. The point is they lost weight and kept it off for a year. If you need to lose more . . . → Read More: What's the best way to lose weight?
By bsekula, on July 2nd, 2007
A hard-copy workout program, with a daily schedule and other physical activity related material, including instructions, photos, motivational techniques and more has been found to be more effective at increasing and maintaining physical activity levels than phone-based methods. The results of this study are encouraging on several fronts. First, proper instruction is vitally important. I think, at least intuitively, we all know that a large part of a personal trainer’s job is instruction. When it’s done properly, everyone wins. When it includes the social/psychological issues associated with starting or maintaining a physical activity program, it’s even more successful. For example, developing strategies to overcome barriers, finding social support, dealing with negative thoughts, etc… are important social and psychological issues that can sabotage the best laid plans. That is the major reason (at least in my eyes) the study found significant differences in print materials versus the phone. When you get off . . . → Read More: We can do this for you…
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