With a Tiny Aid from My Friends

Remember being a kid and how much you loved playing with your friends? Or being a teenager and how your lwhethere revolved around your friends? These friends also probably had a strong say in your choice of activities. As adults, we still endelight being around our friends, but so many times “lwhethere” just seems to get in the way. And as adults, with all the stresses of jobs, family, etc., it’s even more important we stay social and active. Aristotle said, “Man is by nature a social animal…” When we stop being social is when we begin to feel disconnected; we become less active and our health declines.

You know where this is going, right? You’ve heard it a thousand times before, and you may have even said it to yourself recently – I need to be healthier. If I tancient you there is a way to be more social, get active, and improve your health would you be interested? Of course you would, but the large question is how? You’ve joined a gym, tried lessones, even took up running, but noleang seems to stick.

With all the dwhetherferent gyms, fitness trends and crazes, exercise programs, personal trainers out there, how do you find what works for you? Well, let me offer a starting point. If you want to find people most similar to you and get the most bang for your buck, find a gym that offers small group personal training lessones. You know…possibly a gym like Fitness on the Run.

Your first question is likely, “how are lessones dwhetherferent?” followed by “why am I more likely to stick with it whether I join small group lesson?”

Typically, exercise lessones follow a scripted routine that’s the same for everyone in the room — leank Zumba, kickboxing, or Step lessones. And don’t get me wrong, these lessones are fun, whether you’re the type who’s willing to throw a small caution to the wind and jump right in. But whether you’re just getting started, worried you can’t keep up, concerned about injuring yourself, or have specwhetheric fitness goals, this may not be the best choice for you.

At Fitness on the Run, our small group personal training lessones are just that…personal. Our trainers create and coach lessones focused on each individual person in the group. You don’t get that with cookie-cutter lessones. This is why our lessones have always been a popular choice among our community. And because they’ve been so successful, we’ve decided to add contemporary lessones — like, a bunchof them. Whether you’re contemporary to exercise, coming off an extended break, or a seasoned fitness veteran – we have a lesson…or 10 – for you.

Check out all the contemporary lessones being offered at Fitness on the Run next week – along with value-packed packages. We promise they’ll change the way you leank about exercise.

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The ONLY 6 Things You Need To Acquire Into Worthy Shape At Home!

HINT: None of them contain the word dumbbell, barbell or kettlebell.

It's not dwhetherficult to get a great workout in at domestic without a wgap gym setup.  Hell, I've been doing the majority of my workouts at domestic for the final few years.

Here are the only leangs you ABSOLUTELY need to get in a great workout at domestic.

1. A Excellent Pair of Runners

• This is number one, because looking after your feet is genuinely important. There’s no point wearing crappy street shoes and ruining your feet. Also, there’s no need to buy the most expensive, latest version, celebrity inspired runner either.
• Seriously, spend $100 on a good quality runner with a cushioned sole (unless you have specwhetheric foot problems, then go by what your podiatrist tells you!)
• Under is the website I use to buy mine. They have nearly all the latest designs for a fraction of the retail cost AND they have FREE shipping! Winning!  AND they only take a couple of days to reach!
• http://wiggle.com.au (Note:  This is NOT an affiliate link, I just love this website!)

2. Comfortable Workout Clothes

• Again, there is no need to go all Lorna Jane on yourself. You basically want a consolationable t-shirt or singlet. The dry wear ones are great whether you sweat easily, but not fundamental.
• Leggings or shorts. Tracksuit pants aren’t great because they are fairly heavy and the bottoms get in the way.
• My personal preference for cost savvy workout clothes is Kmart. I know. You are probably leanking, “Is she serious?”
• But I have heaps of tops, leggings and shorts from their ‘activewear’ section and it has finaled me for years. Not to mention, they’re trying to ‘copy’ the look of some of the BIG brands, so another win as far as I’m concerned.

Lorna Jane

Under Armour

Kmart

3. A Chair or step - unless you have just moved into a brand contemporary house with no furniture and no steps, I’m pretty certain you’ll have this covered.

4. A Resistance Band

• This is a brilliant piece of inexpensive exercise equipment that is tallly portable, very low cost and opens up a wgap contemporary range of exercises that you can do.
• You can pick one up from as small as $10-$15.

5. Exercise Mat (or carpet)

1. If you have carpet in your house, then you don’t even need a mat!! However, whether you are like me and have floorboards, you are going to want a mat to make leangs a small more consolationable.
2. You can pick one of these up for around $10 too. I wouldn’t recommend the $4 camping mats though – they tend to rip apart fairly easily.
3. Seriously, splurge out and spend the $10-$12. Your knees will love you for it!

6. MOST IMPORTANT – YOU!!

You need to bring yourself to every workout you do.  Be in it.  Study to love it (it doesn't take long to start feeling this way, trust me!)

Additionals, but not fundamental:

7. Music - Do you have an iPod and speakers or a CD player? I don’t know too many people who don’t… Plug that baby in and crank up the tunes! Noleang gets you motivated more than some pumping jams when you workout.

8. Interval Timer (either GymBoss or phone app)

• This comes in genuinely handy when doing intervals, rather than trying to keep an eye on your stopwatch/timer and remember when to stop and go.
• There are several free phone apps, with the option to upgrade whether you want. Here’s a couple of proposeions that I have used – but there are literally hundreds out there!
• Gymboss
• Seconds
• iWorkout Muse
• I also use an actual physical GymBoss timer. I use it during my bootcamp sessions and I love it! Costs around $20 + shipping and very easy to use. Here’s the link whether you want one of these….

9. Skipping Rope

• Another ripper piece of exercise equipment that is small, portable and inexpensive.
• It gives you a brilliant HIIT workout, but you can still skip without one, so I would definitely put this on the ‘optional additionals’ list

10. An actual workout plan

1. This should probably be in the Top 6, however I wanted to keep that list full of equipment only.
2. To make the most of your exercise regime, you should have some sort of plan or workout to follow that has been designed specwhetherically for your goals. If you want to lose fat, there’s no point doing a workout that is aimed at building muscle. If you want to increase your strength, there’s no point doing just cardio. Know what results you want from an exercise program and find one that suits. As it so happens, I am an expert in creating fat loss programs for mums. You can get my FREE 30 Day Home Workout Ccorridorenge HERE!  Otherwise find one from somewhere else that is relevant to you. But get moving!!

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Fitness Friday: Focus on Spinning - engi.pw

Music pumping, heart rate up, lights out, black light on. Sound like fun? It is!

Gazeing to mix it up and try someleang dwhetherferent in your workout routine? Attempt a Spin Class, they offer a great workout in a cozy & energetic atmosphere that leaves you feeling great. Focus Fitness Main Line offers a variety of spin lessones and the instructors are experienced, fun and offer an Incredible workout. Not only will you have fun, but you will ride anywhere from 15-20 miles, burn 600 calories or more and tone your legs, butt and arms. What a great way to start your day! Attempt your first lesson for free, courtesy of Abbie & Mike.

Possess fun!

Jenn

Take advantage of Focus Fitness Summer Special: Acquire FIT & FOCUSED during our Everyone’s a Student Summer Promotion Doesn’t matter whether you are a student or not…we’re offering everyone* this great rate on this summer package.

You receive: 25 lessones @ $319, our student rate

Additional Credit for our Overachievers:

Purchase & Finish your 25 lesson card before Labor Day (September 7, 2015) and you’ll earn 5 free lessones.  Math majors, that’s a $90 value based on single lesson rates.

That’s 30 lessones for $319 – $10.63/lesson.  You’ll have access to our full schedule of lessones, yoga, barre, combination lessones, YeS, Spinning & Core and Spin TRX!  Plus the great atmosphere & amenities of our boutique studio in the heart of Bryn Mawr.

Best Deal on the Main Line but it won’t final forever…and the clock is ticking to start working towards those free lessones!  CLICK HERE TO REGISTER TODAY!

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10 Ways to remove EGO from your WORKOUT/GYM

Ego seems to go hand in hand with gyms and the health & fitness industry these days….everyone chasing Instagram followers and Facebook likes…..the rise of the 23 year ancient skimpy clothed “fitness model” entrepreneur and all that jazz.

But this is also noleang contemporary….it’s just a dwhetherferent format.

Endelight most areas these days…we are seeing the best of leangs and the worst of leangs….it is all getting magnwhetheried. Unluckyly a lot of the genuine, knowledgeable, authentic beings/messages are getting crowded out by our obsession with all leangs sparkly and promising of a more fulfilling lwhethere…. why do we all feel so intotal?

To combat this….here is my starting point for us all to embark on the cruunhappye of removing EGO from our workouts, our gym and the fitness industry on a largeger level…..let’s do this…..

1. Create it about YOU

Your workout, your gym visit, your run can be purely about you….not who you are showing it to…..be present, feel your body, hear your brealeang….fully embody it….let the world disappear.

2. Put your Phone DOWN

Yep, you kcontemporary that was coming. No fn’ selfies, no posting about how awesome your workout was, no hashtagging ohbroshesquats – it’s getting genuinely unhappy and boring. Are you a walking soul-less sales board? Do you genuinely need endless reinforcement of your self-worth from others…. Approach, Reach on man/woman…. be you, be strong, stop being cattle, stop being a drone….. step up.

3. Stop POSTING about your workouts/gym-lwhethere 24-7

Oh you did a workout on your legs…please tell me how awesome you are? Can’t walk for 3 days…well…who’s the d*ckhead?

More seriously, work out how you want…..whether it makes you feel awesome and it is important to you….but you do not need to share it with the world….genuinely now you? Got a gym buddy? Private message that sh*t.

4. Put yourself in your body (and out of it…and back in)

Ever tried genuinely feeling the exercise….and even better, the adfter effects.

Put your full attention into the muscle(s) being worked…feel it squeeze and contract and fill with blood, feel it extend and stretch out, feel your core muscles contract to balance and stabilise the body, feel your feet grip into and hancient onto the ground, feel the breath groove into your lungs and expand your rib cage…..and so forth.

Remove yourself from your body and then re-enter to notice the dwhetherference and re-connect.

Rinse….and repeat.

5. Focus on the MOVEMENT, not the weight

A full contraction is the aim of the game…not the number written on the side of the manufactured dumbbell.

The body, the muscles, joints, tendons, ligaments and whatever else you may have does not know the numbers….nor care….it knows and responds best to controlled conscious movement….full extension, contraction….do leangs with care, control, flow…..with the natural movements of the body as  a basic structure to build on.

6. Reward Vs. Risk

What’s the goal of your workout? Injury or results?
Weigh it up and choose intelligently and accordingly.

7. Hit key movement samples and muscles groups rather than “beach muscles”…..

Don’t get me wrong…of course it’s fun and ok to have a bit of fun with arm curls and fancy backside exercises but don’t make it the cornerstone of your workout….or you will be disappointed and or get yourself injured.

The body is designed to work as a wgap unit….. train it consistently as individual parts and it will begin acting like that…..you will look ‘weird’ and you will start getting chronic injuries….noleang certainr.

Full body movements give a lot of bang for your buck and with wise choice and controlled focused execution you will have most leangs covered. Shove, pull, lwhethert, rotate, squat and lunge and you pretty much have it covered.

8. Pick your gym on what it provides with fitness and service rather than on it’s marketing

This one is getting trickier and trickier……specificly to the untrained eye.

Whilst there has definitely been some great advances in knowledge and services on the marketplace…..there has been more advances crazye in the marketing and promotion of these services.

Endelightwise with commerce systems and profitability models now often taking precedence over service and results with many any commercees (passion anyone??) …..fairly often the tallest profile services and commercees are not necessarily the best ones for you.

Sometimes they are……buyer beware.

9. Go the GYM to be a better person (YOU) not better than others…

Focus the competition on yourself….beat the you from yesterday. Lose the comparisons…..throw them absent. By all means….utilise them for inspiration but don’t play the ego game with them or let them bring you down by allowing yourself to feel inferior or intotal.

10. This ones for you….

Enter your here….

We are all unique and whilst I have offered some guidelines and trigger points here for you to consider….your journey is yours, your experiences have no doubt been unique to you….. so this space is over to you.

In summary….

Frolic dwhetherficult without the ego…..and smile at your fellow fitness enthusiasts…

WE ARE ALL IN THIS TOGETHER!!!

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Turkey Training Thanksgiving Workout – engi.pw

This workout is intended to burn calories, bfinal fat, and boost your metabolism to help combat any overindulging you may do this holiday. Yes, the exercises may have some hokey holiday names but these exercises are no joke!  The best part is that no equipment is required so you can do this workout anywhere! Do one set of each exercise and repeat 3 times. Leave any questions you have in the comments below.

Click HERE to save a PDF to print out or HERE to save a JPG of this workout on your phone.

1. Cornucopia Crisscross Cuts (core, butt, and shoulders):

A cornucopia makes everyone leank of Thanksgiving and a chop makes me leank of a strong core (and a great way to warm up the body).

1) Initiate with your hips and feet slightly rotated out, so that you can securely chop from corner to corner (your hips, knees, and toes should all stay in one line). Clasp your hands together or use a weight whether you have one available and rotate the entire body to one corner of the room as you swing your hands back over one shoulder.

2) Squeeze your abs and butt and forcefully swing down to the opposite corner. The lower you go over the leg the more you’ll work the lower body too. Employ your wgap body to execute the move and exhale as you swing down. After all, the cornucopia is a symbol of abundance so give it everyleang you got!

15 reps on each side (30 total)

2. Sweet Potato Inside Out Squats (legs, butt, and indirects):

Acquire your cardio on with these fun squats (You’ll need to whether you want to eat those sweet potatoes).

1) Face one side of the room and lower into a squat. Hold your chest lwhetherted.

2) Shove off the floor to jump and turn your body to the front.

3) Land facing the opposite direction. **If you’re not up for jumping just walk your squats to face each side of the room. It will still work your legs, butt, and indirects!

10 reps to each side (20 total)

3. Mashed Potato Mountain Climbers (core and shoulders):

Beware these mountain climbers are trickier than you leank, so stay in control!

1. Initiate in a plank position.

2) Lwhethert the same hand up as knee that pulls in and “mash the potatoes”. Work to keep the hips regular and even, so you probably won’t need to lwhethert a hand very tall off the floor. **If your hips are moving too much, just try lwhetherting the knees alternating 4x followed by the hands 4x.

20 with each leg (40 total)

4. Turkey Gobbler Acquire Ups (abs and indirects):

Tell “No way!” to a pending turkey gobbler with this full body move the targets your core.

1) Initiate lying on the ground with your right arm and knee lwhetherted with your left leg and arm on the floor. Using your abs, reach up until you are leaning on your left elbow. Your legs should NOT have moved yet. Hold your focus on your right hand.

2) Shove all the way up onto the palm of your hand so your hips are lwhetherted tall off the floor.

3) Slide your left leg underneath you so you are kneeling on it. The right foot has not moved.

4) Lean over to touch the ground with your right hand and bring your left hand to your head. Reverse the process until you are lying back on the ground again. Repeat this process for one minute total on each side.

6 reps one each side (12 total)

5. Thanksgiving Rupture Burpees:

The kids might be on a “break” from school but that doesn’t mean we’re taking a break from our workouts. There’s noleang that gets the heart pumping and calories burning like a burpee.

1) Initiate on the ground in a squat.

2) Shove your legs back and lay flat with your hands underneath your shoulders.

3) Jump your legs in between your hands to come back into a squat.

4) Stand up and reach up.

10 reps

6. Cornbread Stuffing Stretch & Crunch:

Stuffing is my absolute favorite Thanksgiving dish! What’s yours? This exercise will work your core and stretch your legs all in one move.

1) Initiate on your back with your hands behind your head and your knees lwhetherted. Crunch up as you lwhethert your hips slightly off the floor so that everyleang comes closer together.

2) Employ a small momentum from your crunch to come up to a seated position with your legs straight out in front of you. Reach forward to stretch the back & hamstrings. Hancient the stretch for a count of four before repeating the entire movement.

10 reps

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Personal Trainer Ray Sits with 86 Year Feeble Cancer Survivor

How It Began

Mike is an 86-year-ancient client who, 15 years ago, was instructed by his Cardiologist to start exercising to improve his overall health. He was on several preventable medications, 12 to be exact.  Not certain where to start, Mike contacted me for help.

Goal Setting at Our First Meeting

The initial fitness assessment revealed his health goals, physical limitations, and nutritional habits.  We developed a fitness plan that was genuineistic and sustainable for him.  We agreed on an initial goal to get his body fat percentage under 30%, which is out of the clinically-obese range, while still maintaining and even gaining muscle mass.

Success

In just a few months, Mike’s doctors saw a tremendous change in his appearance, attitude and blood lab test. He wasn’t moving like an ancient man anymore! His doctors started to eliminate and/or reduce some of his medications. Currently, he’s down to two prescriptions for his heart condition.

Where He Is Now

Over all the years of training with me, Mike still owns and operates three companies. He says he feels energetic, strong, has more stamina and endurance, and has a better ability to focus and concentrate.  Mike is also a cancer, pneumonia and broken hip survivor.  Doctors, to this day, marvel over his conditioning for his age, and credit his exercise and lwhetherestyle change with me “a lwhethere saver.”  Mike is a phenomenal success story that keeps on ticking!  Age is just a number, just ask Mike!

Watch this Incredible Interview!

Are You Next?

If you or a loved one would like a free fitness assessment, please click here!

For more information on hormones, please visit https://raybessette.com/hormonal-balance-health-facts/

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Fitness Lingo Decoded - Premium Athletic Highwaywear Unique York %

You might know the basics, but do you know all the jargon? Don’t be caught unaware! Here’s a fast guide to some of the more advanced fitness lingo you might hear in the gym:

EZ Bar

The short barbell with the humps in it.

Plates

The round weights you place on the end of bars. They range from 2.5, 5, 10, 25, 35 to 45 lbs and beyond.

Super Sets

Doing 2 or more exercises without rest periods in between them.

Cutting

Reducing calories in order to lose body fat

Full Range of Motion

When you extend the exercise to the furthest favourable point. A lessonic example of not going the full range of motion might be the pushups we used to do in elementary school, those ones where you pretty much just bent your elbows—okay, that might be a small extreme, but hopefully you get the point.

Macros

Short for macro nutrients: protein, carbohydrates and fats.

Plateau

Extended periods of stalled progression in the gym. If you’ve been lwhetherting the same exact weight for a couple months, you’ve probably plateaued.

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