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
They say that breakfast is the most important meal of the day, right? Well maybe so, maybe not. I guess it all depends on how you use it. According to an article published in Yahoo Sports on the 27th of December 2012, titled, “The Greatest Weight Loss Myth Ever Told,” we should be skipping breakfast in order to lose weight. The article states that the “greatest myth” is that breakfast IS the most important meal of the day and that we shouldn’t go without it.
The basic premise for this type of behavior is to decrease overall caloric intake. Well okay. Theoretically speaking a decrease in overall caloric intake should create a situation that induces weight loss. This seems rather logical if you ask me. However, in the article it explains the consideration of a study taken from Nutrition Journal in 2011 that provided evidence that of test subjects, the more calories that were consumed for breakfast, meant more calories consumed for the entire day. In comparison, with a smaller breakfast with fewer calories, or eating no breakfast at all, there was overall fewer calories consumed for the entire day.
So basically what the article concludes is that those individuals that desire to lose weight could or should consider reducing the size and/or calories in their breakfast meal. Keep in mind that this is only recommended as a simple adjustment to easily lose weight. Logical, right? The less calories consumed, the less possible fat storage.
Excellent! I highly recommend NOT skipping breakfast completely. Not eating is not a healthy way to lose weight. This will make you very hungry later on and increase the probability that you will over eat later on. Then when you do in fact fill yourself, the body remembers that it doesn’t like to feel hungry and since you are in the habit of skipping meals, why not store some fat for energy later.
The best way to tackle this concern without going hungry is to break those meals into smaller portions and eat more frequently. For example instead of having only breakfast, lunch, and dinner, break those meals down to their actual serving sizes first of all. When you do this you might think that you will probably still be hungry after eating. This may be because you are used to eating larger, less frequent meals until you are full. This needs to change. You are going to now have a healthy snack in between breakfast and lunch and then again between lunch and dinner. This continued consumption of much smaller portions of food with fewer calories throughout the day will keep your metabolism going because you are continually feeding your body. Therefore your body will not feel it needs to store fat because it is consuming and burning energy consistently. You can still reduce your overall caloric intake without going hungry or missing meals. To be honest with you, I am starving when I wake up. My body spent all night utilizing any nutrients from the prior day’s food consumption. The first thing on my mind when I wake up is FOOD! However, I exercise first then eat a healthy breakfast.
If you would like to know more about healthy ways to eat to lose weight, then you should look into the following article: “Eat to Boost Metabolism and All-Day Energy: Meal Planning Guide & Recipes.” This article provides an example of exactly what I described for breaking down and distributing meals for weight loss. But don’t take my word for it. I encourage you to try these methods for yourself and see what works best. I also encourage you to read the comments below the first article.
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!
Every now and then we are busy and out-and-about. It may be that we are running errands, attending appointments, or more frequently with the holiday season, shopping for gifts for our loved ones. One major concern of mine and of a lot of people is that we get hungry while doing all of this running around. It isn’t always easy to find a quick AND healthy meal for yourself that you will not feel guilty about. With the holiday season, we already have plenty of opportunities to over eat and it is usually with foods that are typically high in saturated fats, sugar, sodium, and cholesterol. So, do we really need to add to a potentially unhealthy situation by eating fast foods that are usually horrible for our bodies? I think not. That is why I am always looking for a quick and healthy way to sustain myself while I am on the go.
The other day my wife and I were out -and-about in West Los Angeles. Of course, as usual, we got rather hungry and needed to stop for some lunch. Luckily, we were able to spot a new place that sparked our interests simply because of the name. “My Fit Foods,” is the name of the place and we were really excited to see what there was to eat. The place seemed very welcoming. Immediately upon entering we were greeting by a helpful and cheerful staff member that informed us all about what My Fit Foods was about. She let us know that all the foods were already pre-portioned to recommended serving sizes so that you wouldn’t eat too much food for whatever entrée you decided to consume. The staff member informed us that there were vegetarian meals available which was definitely desirable because my wife and I try to eat mostly vegetables even though we don’t consider ourselves “vegan.” My Fit Foods also claims that their foods are “diabetic friendly, and that there are dairy, gluten, and soy free meals available as well.”
So when you go to pick your food, there are several refrigerators all lined toward the back of the store where you are free to grab the meal of your choice with different sections and labels for different tastes. So you choose your meal, and then take it to the checkout counter to make your purchase. After you make your purchase a helpful staff member will heat your meal for you. It is really quick and really easy. Then you either enjoy your food right there or take it to go.
My wife and I ordered a butternut squash soup that was spicy and tasted amazing! We also had a spicy egg plant dish with kale and a side of mashed sweet potatoes and another dish with a variety of vegetables served with quinoa. We then topped it off with a serving of apple and celery slices with almond butter. To say the least my wife and I were very pleased to find such a quick and tasty selection of food. Now I know that there are many people out there that are not vegetarian so don’t be put off by the selection of foods that my wife and I chose. Trust me; there are plenty of entrees that provide beef, chicken, fish, pork, and turkey as well. I cannot cover everything in this blog. You have to check out their menu and website at www.myfitfoods.com. I believe that they could accommodate any taste in healthy and timely manner. That is what we are looking for when we are out and about right? We want food that won’t have us feeling unhealthy or guilty and in a quick and timely manner because we are busy people.
The only disadvantages of this place, if you see them as disadvantages, are that I only saw a couple of things labeled as “organic” and I didn’t see any “Non-GMO” or “Not-treated-with-hormone/antibiotic” labels either. The microwaving to heat the meals might put some people off too. But other than these, I highly recommend trying My Fit Foods.
So far, there are three locations for My Fit Foods in southern California and a fourth one coming soon if it isn’t already open. There is one in Hermosa Beach, Torrance, The one in Santa Monica on Wilshire and Barrington (where my wife and I went), and one coming soon to West Hollywood. Stop in and try My Fit Foods for yourself. I did and I love the place. Hopefully they open more of these restaurants all over so that I can have an easier time getting healthy meals when I am on the go. [youtube=http://youtu.be/JQZATwqaRGk]
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
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!
Are you getting older and can’t remember the little things in life like where you left your keys or what you had for dinner the night before? Good news… Did you know that a moderate amount of exercise actually stimulates part of the brain that is connected with memory retention? This can help you improve your mental thought process and decrease the amount of those “Senior Moments” and make them become few and far between!
Over at the KFROG webisite Fitness Results sponsors a fitness page filled with workout plans, a blog, and tips of the week like these. Here is a tip that can be found on their page.
This week’s tip is about fish oil supplementation. The omega-3 fatty acids, EPA and DHEA, contained in fish can have a very positive impact on your health. Omega-3 fatty acids have been shown to have powerful antioxidant , anti-cancer, anti-inflammatory, and anti-heart disease properties. In addition, they have been shown to improve carbohydrate tolerance, fat burning, and boost your metabolism by up to 400 calories per day! Not a big fish eater? No problem. Take fish oil capsules. Taking 2 capsules with every meal can do the job (about 6-10 per day). At pubmed.com, there are more than 1700 studies showing all the positive effects of fish oil. Pump up your workouts with fish oil.
