Hold bar with the hands approximately shoulder width apart
Hands must be equal distance from the center of the bar
Lift the bar from the supports holding over the upper portion of the chest
Downward Movement
Chest – Bench Press Downward Movement
Lower the bar slowly with the elbows out until it touches the chest
Keep wrists rigid, the forearms perpendicular to the floor and parallel to each other. The grip width will determine how parallel the forearms are to each other.
Upward Movement
Extended the arms straight up to complete the exercise
DO NOT forcefully lock the elbows
DO NOT arch the lower back or lift the buttocks from the original position
What if you went to your doctor because you were not feeling very well and upon completion of a thorough examination, the doctor simply prescribes a healthy workout regimen and nutritious meal plan as your treatment? It seems as though this is going to become a more frequent occurrence for preventative healthcare. As more and more individuals realize that they are not living very healthy lifestyles which could inevitably bring about diseases such as Type 2 Diabetes, they may also be realizing that some form of self treatment is not that difficult to implement. Does it really take a doctor to tell someone that they need to eat healthy foods and exercise in order to prevent sickness? Whether it does or not, that is what doctors are going to be doing as is explained in an LA Times article published on the 9th of January 2013 by Melissa Healy.
Basically, the article explains that those that are obese and/or at risk of developing Type 2 Diabetes will be “prescribed” the Diabetes Prevention Program. This program simply consists of a 12 week session in which a coach teaches the individuals to lose five to seven percent of their body weight, limit fat and caloric intake, track and control portion size and overall food intake, and ensure that they are getting at least 150 minutes of exercise each week.
Those that participated in and adhered to the aforementioned program were able to reach weight loss goals in approximately three months and were able to maintain a healthy weight for more than a year. The results were that they mitigated their risk of developing Type 2 Diabetes by 58 percent, as was published in the New England Journal of Medicine in 2002.
This article also touches on how the government might implement these practices in regard to healthcare and insurance. For example, these programs for weight loss and lifestyle modification will be available to patients through their health insurance. So health insurance could essentially pay for your gym membership. The take-away from that would be that in utilizing these preventative techniques, the government will be preventing illness rather than treating it at a greater cost later on.
Nonetheless, we all need to eat healthy, nutrient rich, properly portioned meals. it is also very important that we exercise regularly. We don’t need to visit a doctor to figure that out. Visit your local gym and talk to a Personal Trainer. They can help you on your way to a much healthier lifestyle, not to mention diabetes prevention before it becomes a concern at all. There is a saying that goes like this: “If you do not make time for exercise now, you will have to make time for illness later!” Make time to live a healthy lifestyle NOW.
When ever you are able to get some exercise in, it is definitely something great! Weekends are a wonderful time to take a break from the busy work days of the week. One of the best things that you can do with your Saturday is to make sure that you get your exercise in. It is a more relaxing time to exercise because you are not on anyone’s timeline but your own. When you have a great place to go and great friends to exercise with, it makes it even better.
Today at Fitness Results we had a wonderful time with our FREE fitness boot camps for the month of December! We had two classes this morning, one from 7 am – 8 am that provided a nice, early Saturday morning exercise session that got hearts pumping and muscles working. The second free session was from 8 am – 9 am which also made for an intense morning eye-opener! Not only did our boot-campers receive some excellent training to get their weekend started off right, but it was free of charge and will be the remaining Saturdays until the end of December.
The boot-campers and fitness friends were introduced to the Kangoo Jumps in our first Kangoo Clinic. They were familiarized and exercised, and had a blast learning the Kangoo Jumps techniques and procedures. We cannot wait until we kick-off the classes! That is why we are offering our Kangoo Clinics also free of charge each Saturday for the remainder of December from 9 am – 10 am, to demonstrate how to use the rebound exercise shoes that we love so much.
If you didn’t get to come this Saturday there are still two more free Saturdays in the month of December. Hope to see you there! Come to exercise and stay for the Kangoo Jumps familiarization! See you next Saturday! Same times, same place!
Its time to be proactive and ward off those so called “Holiday Pounds” by staying active. Fitness Results in Upland is ready to be your partner and lead you through this season weight gain free. Want more than just to stay gain free, no problem we can even help you shed the extra 5 pounds you wrote down on your 2012 resolution list!
To help you get in shape beginning December 10, 2012 we will be offering more Group Fitness classes. Members already attending Boot Camp who can’t adjust your schedule to the new times yet, no problem we will offer the 6:30 – 7:30 PM class for you till the end of the session. The following class times will be available for Group Fitness Classes:
Morning: Monday – Friday 5:30 – 6:30 AM and 10:30 – 11:30 AM
Weekends: Saturday 7:00 – 8:00 AM and 8:00 – 9:00 AM
We hope that this new schedule will help you in attaining your fitness goals. Please let us know how we can help you by calling 909.608.1780 to book a free consultation!
Rebound exercise is “The most efficient, effective and pleasant exercise ever devisedby man.” – N.A.S.A
Fitness Results is excited to introduce Kangoo Jumps and classes. Kangoo Jumps is a motivating rebound exercise for a new way to Boot Camp! Fitness Results will begin offering these fun, exciting, up beat classes at our newly expanded gym in Upland starting after the 1st of the year. Your probably asking yourself “what are Kangoo Jumps?” That is a great question, Kangoo Jumps is the new craze sweeping across Europe, and just recently introduced to the United States. This revolutionary new fitness shoe has a patented Impact Protection System. This system actually reduces ground impact is by up to 80%, putting less strain on your knees, back, and joints. You will feel better
not only about your workout, but also about yourself through the natural release of Endorphin-the hormone of happiness. Basically you can exercise for a shorter period of time, burn more calories, and reduce the risk of injury.
Now you’re thinking, “Okay, what type of exercises will I be doing with these shoes?” Another great question! Our sessions will vary from outdoor Boot Camp structure to indoor high-aerobic and anaerobic plyometric movements. Now don’t let words like “Plyometric Training” stop you from experiencing Fitness Results and Kangoo Jumps classes. Normal Plyometric training consists of repeated movements with numerous contractions of the muscles that require maximal effort. That type of Plyometric training can cause overtraining and a higher risk of injury. Kangoo Jumps are not normal fitness shoes, they reduce your risk of injury. While wearing these shoes, an individual can train
at a higher intensity more often and with less chance of injury. Kangoo Jumps are a great addition to the Fitness Results family to help you reach your goals. Kangoo Jumps, to the beat of the most popular music and our fun outgoing instructors is the perfect recipe for your Fitness Results!
The Kangoo Jumps do have more to offer than just the Impact Protection System.
Injury Rehabilitation
Jump start the Lymphatic System- In some parts of the body, lymph fluid actually crystallizes into cellulite (which we know is hard to get rid of)
Increase endurance (VO2 max) of the cardiovascular system
Increase energy level- Most exercises are too strenuous for people who lack training Non strenuous, shorter training sessions will increase your energy levels
Face lift effect- as the cells in your body are repeatedly shortening and lengthening, they become stronger, thicker and firmer
Promotes good posture and core strength
Helps prevent osteoporosis
Sign up while spots are still available for what N.A.S.A. says is:
“The most efficient, effective and pleasant exercise ever devised by man!”
Start off your New Years Resolution right with our Introductory Kangoo Jumps Group exercise Special Offer! Available for a limited Time! Buy 10, thirty-minute (30 min) sessions for $100 and Get 1 Session FREE! Buy 20, thirty-minute (30 min) sessions for $200 and Get 2 sessions FREE!
Shoe rental: $3.00 per session.
Kangoo Jumps Shoe Sale!
Buy your own pair of Kangoo Jumps to use in our classes, on the road, and in the comfort of your own home!
Holiday Sales Price of $183.00 – that’s a 20% savings OFF Retail!
Kangoo Jumps also makes a great gift for the holidays. Remember this sale is for a limited time, shoe sale ends January 1, 2013
Fitness Results has found yet another amazing trainer ready to help you reach your fitness goals. Erasmo Flores’ passion for fitness traces back to his time spent in the United States Army. Please join us in welcoming Erasmo!
Erasmo Flores joined the United States Army in September of 1999 and quickly gained rank through motivation and dedication to duty. Erasmo always enjoyed the physical training aspects of the Army lifestyle. He made fitness a priority by consistently earning perfect scores of 300 on each Army Physical Fitness Test which consisted of push-ups, sit-ups and 2 mile run for time. During Primary Leadership Development Erasmo achieved a commendation from the Commanding General for the overall highest Army Physical Fitness Test score out of the entire class of approximately 200 students he was also a Distinguished Honor Graduate.
Erasmo graduated from various physically rigorous Army schools including Air Assault School, U.S. Army Sapper Leader Course, and U.S. Army Ranger School. In 2007, Erasmo brought great credit and honor to the 25th Infantry Division when he and his team mate won the Third Annual Best Sapper Competition being named, “Best Sapper 2007!” The competition kicks off with a non-standard Army Physical Fitness Test which pull-ups are included. The team then moves through a course of 50 miles in 50 hours on foot with a variety of obstacles and technical tasks. The competitors complete for points on a course is designed to exhaust physically, mentally and creatively all while carrying 60+ pound Rucksack (gear bag). Some of the physical challenges included; swimming across a lake with a packed rucksack, rappelling a 40-foot tower and 100-foot cliff, day and night navigation problems, obstacles that need to be destroyed with demolitions, transporting a Skedco litter patient and rendering first-aid to casualties. The final gut-check comes the morning of the last competition day with an X-miles run, named so because the competitors have no idea of the run’s length. This run can be anywhere from 8-12 miles, also aligned with the physically exhausting mystery events.
Erasmo has always been a great inspiration to his peers and fellow soldiers for physical fitness training. Erasmo left the U.S. Army and now pursues the civilian side of physical fitness training. In his spare time Erasmo enjoys creating drawings and painting, running, biking, hiking and he especially loves when he can get to the beach to catch awesome waves bodyboarding.
It is my duty to help my fellow man or women to achieve their fitness, health and lifestyle goals. I have always been a source of motivation for those that I train and those I simply assist with moral support to achieve their life goals. I am proud to be a member of the Fitness Results team and am looking forward to helping you realize your own “Fitness Results!”
Fitness Results Upland has done it again hiring another amazing athlete to be part of our group fitness and personal training team! Please help us welcome Errol Stump!
As an Upland local Errol Stump graduated from Upland High School in 2005. While at Upland Errol competed in Varsity swimming for 4 years and Varsity water polo for 3 years. After high school Errol continued his passion for swimming at Mt. SAC earning “All American Honors” and serving as swim team captain. After earning his AA, Errol transferred to the University of La Verne. While at the University of La Verne Errol finished his NCAA eligibility in water polo and swimming. He also served as the University of La Verne’s swim team captain for two years. During his time at the University of La Verne Errol earned his Bachelors in Movement and Sports Science, his teaching credentials and a Masters in Education.
Errol has been an active aquatics coach for many years. During his graduate studies he worked as the assistant swim and dive coach at the University of La Verne. Further continuing his passion for the water Errol has coached swim for 6 years and water polo for 2 at Upland High School. Errol is also a part time swim coach for the Brea Aquatics Swim Club.
“I am very excited to be a part of the Fitness Results team! As you can see I have a passion for swim and water polo, but I also enjoy other activities! Some of those activities are weight training, jogging, hiking, fishing, and mountain biking. I am recently married, during our free time my wife and I enjoy an active lifestyle together. I love helping others get results! It’s so exciting to be part of the transformation of an individuals health and life! I believe that setting both short and long term goals then partnering those with education and training to achieve longterm success! I look forward to meeting you at Fitness Results!”
Today there are so many group exercise options, it can leave you feeling overwhelmed. Trying to figure out what group exercise program is best for you can have you second guessing yourself. Weight training, Bootcamp, Kickboxing, Zumba, many different types of dancing, individual and group training. Its no wonder we are so confused! First of all there is hope and we are here to help you weed through all the different options.
Here are a few things to ask yourself when making your decision on how to proceed in achieving your fitness goals.
1. Understand your body; do you have any injuries current or past you are dealing with?
If so consider beginning with a program that takes those injuries into consideration by giving you low and high impact alternative movements. Most group fitness classes offer a free class, take advantage of this offer. During your “free” class assess the program and how your body is reacting to it. Not returning because it was hard or the people were not that friendly arenot valid excuses. Endurance takes time and you will get there, no matter what shape you are starting in. As far as the other class members give them some time, if they are regulars they just want to see if your committed or not… there so many starters, very few finishers!
2. Where is the class located and what time of the day is the class.
Two equally good things to consider. Set yourself up for success! If the class is located near your home or near your work it would be easier to attend. If the class is out of your way even though it may be the best class ever when you’ve overslept or returned from a long day at work getting to class my become a challenge. Proximity can be a critical detail to your success! When selecting the time of day be honest with your time, don’t try to schedule your work out time during a time of the day that is not necessarily open most days. If your only time is before work or the kids wake up then challenge yourself to make it work. Go to bed 30 minutes earlier, drag yourself out of bed in the morning and get moving! I promis you will never regret having woke up and you will feel amazing… after a good shower 🙂
3. What is your fitness goal?
Are you looking to lose weight, build muscle, participate in one of the many endurance events available or just want to get your body moving. Having a goal of what you want your body to either look like or endure is important in picking your group exercise program.
4. How much does the class cost?
There are many great group exercise programs and the cost do very. When selecting the program you would like to be part of consider the cost and length of time. Is the program fee month to month, 10 weeks… or what is the deal? I understand that cost is not a factor for everyone and quality is worth paying extra for but real change takes time. When searching for a new program consider devoting at least 3-6 months to it. Yes, you can lose weight in 1 month but to keep it off you need to make lifestyle changes and create new habits that takes time. You don’t want to start a new program then find 2 months in you don’t have the money for it and you quit. With that said have a budget ready so you never have to think about if you can continue on another month or session.
If you have ever watched the sitcom “Cheers” the theme song goes hand in hand with group exercise classes and how we are as a society. Group fitness classes can be so much fun and give you the results you want but more importantly they can give you accountability and just make you feel good. Here are the lyrics if you never heard them…
Making your way in the world today takes everything you’ve got. Taking a break from all your worries, sure would help a lot. Wouldn’t you like to get away?
Sometimes you want to go Where everybody knows your name, and they’re always glad you came. You wanna be where you can see, our troubles are all the same You wanna be where everybody knows Your name. You wanna go where people know, people are all the same, You wanna go where everybody knows your name.
Have fun in your search! If you live in Southern California check us out at Fitness Results Upland!
