This weeks routine was inspired by a client that has been cranky and complacent the past two weeks (you know who you are).
It is an advanced routine that needs to be done with strict form. There is no scheduled rest (meaning limited rest only when needed) and this circuit is to be done three times, as fast as you can complete it:
30 seconds Right arm KB swings
30 seconds Left arm KB swings
30 seconds two arm KB swings
20 push-ups
20 front loaded squats
10 bentover KB rows with each arm
Make sure you get a proper warm-up, stretch and cooldown when doing this or any routine. Email questions.
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
Wednesday, July 22, 2009
Monday, July 20, 2009
Increase Health and Physical Education in our Schools
Recently I read with interest in our local paper an article titled “PE requirement isn’t enough to fight obesity”. That article combined with criticism from the call in section of the paper regarding the obesity epidemic and “Fat” people, led to this letter to the editor:
Let me begin by stating that I find the criticism of “Fat” people to be stereo-typical and short sighted. Those making uninformed comments should pick up a book and educate themselves on obesity and the causes of it. While we can all agree that obesity often leads to poor health and in turn a higher cost of health care, the approach in which we deal with this problem is where I have major issues.
Did you know that approximately 70% of healthcare costs in the United States may be preventable? According to the U.S. Centers for Disease Control, chronic diseases are responsible for five of the six leading causes of death in the US since 2002. Obesity, one of these chronic diseases, is now considered a worldwide epidemic that may ultimately lead to other chronic diseases such as cardiovascular disease, high blood pressure, and diabetes. The American Heart Association estimates that we lose $32 BILLION a year because of premature chronic diseases associated with obesity.
When we consider the estimated increase in the longevity of life and a projected population increase over the next 20 years, it is not hard to envision the obesity epidemic becoming an even larger drain on our healthcare system. Meanwhile, instead of properly educating our youth on the dangers and causes of this disease, more and more schools are cutting sports programs, health/physical education, and after school activities. It is double jeopardy when you consider that along with these cuts we are seeing less participation in the programs that remain.
There are many reasons for this; perhaps technology is the biggest culprit. Can it be denied that the technology of today has enhanced an environment of more physically inactive people? Parents, educators, and those in the know need to be more assertive in their influence on this matter. Encourage kids to get off their computers, turn off the TV, put down the cell phones and get outside to play.
Children today are not being appropriately skilled on exercise and nutrition; there is a science to it.
Educating students on leading a healthy lifestyle through the integration of a STRUCTURED health and physical education program will not only help with the future expenses on healthcare, but will increase energy levels, alertness, and productivity during class time. Realizing that there is limited time and money where schools are concerned, I still contend we need be proactive in promoting a healthy lifestyle for the youth of this country.
As a Health Professional, I see regularly the results of what a proper exercise and nutritional program can do. One of my first clients was a 47 year old, overweight male that came to me with high blood pressure and cholesterol. He had been on medications for blood pressure and cholesterol for over 12 years. He had no idea about what foods were healthy, what calories were, or the dangers of trans fats, saturated fats, and sugar. He had never exercised a day in his life, but after training him for 9 months and teaching him about nutrition, he lost 40lbs and the need for his medications.
Certainly there will be those who casually dismiss the importance of health and physical education for our youth. To those I pose a question: What is the good of an academic education if you do not have the mental and physical health to use it to its full potential?
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
Let me begin by stating that I find the criticism of “Fat” people to be stereo-typical and short sighted. Those making uninformed comments should pick up a book and educate themselves on obesity and the causes of it. While we can all agree that obesity often leads to poor health and in turn a higher cost of health care, the approach in which we deal with this problem is where I have major issues.
Did you know that approximately 70% of healthcare costs in the United States may be preventable? According to the U.S. Centers for Disease Control, chronic diseases are responsible for five of the six leading causes of death in the US since 2002. Obesity, one of these chronic diseases, is now considered a worldwide epidemic that may ultimately lead to other chronic diseases such as cardiovascular disease, high blood pressure, and diabetes. The American Heart Association estimates that we lose $32 BILLION a year because of premature chronic diseases associated with obesity.
When we consider the estimated increase in the longevity of life and a projected population increase over the next 20 years, it is not hard to envision the obesity epidemic becoming an even larger drain on our healthcare system. Meanwhile, instead of properly educating our youth on the dangers and causes of this disease, more and more schools are cutting sports programs, health/physical education, and after school activities. It is double jeopardy when you consider that along with these cuts we are seeing less participation in the programs that remain.
There are many reasons for this; perhaps technology is the biggest culprit. Can it be denied that the technology of today has enhanced an environment of more physically inactive people? Parents, educators, and those in the know need to be more assertive in their influence on this matter. Encourage kids to get off their computers, turn off the TV, put down the cell phones and get outside to play.
Children today are not being appropriately skilled on exercise and nutrition; there is a science to it.
Educating students on leading a healthy lifestyle through the integration of a STRUCTURED health and physical education program will not only help with the future expenses on healthcare, but will increase energy levels, alertness, and productivity during class time. Realizing that there is limited time and money where schools are concerned, I still contend we need be proactive in promoting a healthy lifestyle for the youth of this country.
As a Health Professional, I see regularly the results of what a proper exercise and nutritional program can do. One of my first clients was a 47 year old, overweight male that came to me with high blood pressure and cholesterol. He had been on medications for blood pressure and cholesterol for over 12 years. He had no idea about what foods were healthy, what calories were, or the dangers of trans fats, saturated fats, and sugar. He had never exercised a day in his life, but after training him for 9 months and teaching him about nutrition, he lost 40lbs and the need for his medications.
Certainly there will be those who casually dismiss the importance of health and physical education for our youth. To those I pose a question: What is the good of an academic education if you do not have the mental and physical health to use it to its full potential?
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
Friday, July 10, 2009
Cardio Training for Fat Loss
As a personal trainer I meet new people every day with one common goal – to lose body fat. Similarly, they also share the common belief that cardio training is the best way to accomplish this goal; this simply is NOT true. Sadly, people continue to make the same mistake over and over again. Yes, cardio training does aid in fat loss and is vital for increasing lung capacity, strengthening your heart, reducing stress levels, and is beneficial in many other ways as well. It is however, just one component to the tricky game of fat loss.
If you are going to the gym five or six days per week and spending 30 or 40 minutes on the treadmill in your “Fat Burning Zone”, I applaud your attempts at getting physically fit. However, you are wasting your time and energy.
Training in your “Fat Burning Zone” is a common myth based on maintaining a certain level of intensity over a certain duration of time in order to burn more calories from fat. The truth is fat loss is all about total caloric expenditure during exercise and at rest. It doesn’t matter what kind of calories you are burning; glucose, carbohydrates, fat. It doesn’t matter; fat loss is predicated on total calories burned.
By incorporating strength training into your routine along with short bouts of high intensity cardio training, you will see much better results. The addition of strength training will help increase your lean body mass or muscle tissue and in turn help to increase your metabolism and burn more calories while at rest.
The workout below is one example of combining strength training with cardio. This is an advanced workout that you would progressively work up to. If you would like to see what I would recommend for a beginner, you may email me - marc@fitnessforlifenetwork.com.
Directions: Perform the following circuit with minimal rest as needed. Perform three rounds for time.
Front Loaded Squats: 20 reps
Jumping Jacks: 1 minute
Push-ups: 20 reps
Run on Treadmill: 1 minute
KB Swings (both hands): 20 reps
Jumping Jacks: 1 minute
KB Swings (Alt arm): 10 reps per side
Run on Treadmill: 1 minute
KB Push-Press: 15 reps
Jumping Jacks: 1 minute
If you like this workout, check Craig Ballantyne's bodyweight cardio program http://tinyurl.com/kkzrl7.
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
If you are going to the gym five or six days per week and spending 30 or 40 minutes on the treadmill in your “Fat Burning Zone”, I applaud your attempts at getting physically fit. However, you are wasting your time and energy.
Training in your “Fat Burning Zone” is a common myth based on maintaining a certain level of intensity over a certain duration of time in order to burn more calories from fat. The truth is fat loss is all about total caloric expenditure during exercise and at rest. It doesn’t matter what kind of calories you are burning; glucose, carbohydrates, fat. It doesn’t matter; fat loss is predicated on total calories burned.
By incorporating strength training into your routine along with short bouts of high intensity cardio training, you will see much better results. The addition of strength training will help increase your lean body mass or muscle tissue and in turn help to increase your metabolism and burn more calories while at rest.
The workout below is one example of combining strength training with cardio. This is an advanced workout that you would progressively work up to. If you would like to see what I would recommend for a beginner, you may email me - marc@fitnessforlifenetwork.com.
Directions: Perform the following circuit with minimal rest as needed. Perform three rounds for time.
Front Loaded Squats: 20 reps
Jumping Jacks: 1 minute
Push-ups: 20 reps
Run on Treadmill: 1 minute
KB Swings (both hands): 20 reps
Jumping Jacks: 1 minute
KB Swings (Alt arm): 10 reps per side
Run on Treadmill: 1 minute
KB Push-Press: 15 reps
Jumping Jacks: 1 minute
If you like this workout, check Craig Ballantyne's bodyweight cardio program http://tinyurl.com/kkzrl7.
Blow it Up!
Marc Nespoli
www.fitnessforlifenetwork.com
marc@fitnessforlifenetwork.com
Wednesday, July 8, 2009
Spice up Your Life
When dieting, people often fall into the trap of eating the same old boring and bland meals over and over again. This in turn leads to more cheat meals until finally falling off the wagon altogether.
One way to shake things up, without adding extra calories to your meals, is through the strategic addition of Herbs and Spices.
Herbs and Spices not only add a much needed flavor and variety boost to your meals, but they may also be beneficial to your health.
Basil, Red Pepper, and Cinnamon are all an anti-inflammatory. Cayenne, Paprika, and Chili all help improve circulation. Rosemary stimulates your immune system while Poppy Seed is shown to stimulate your appetite.
Those are just a few of many benefits to using Herbs and Spices as part of your daily diet. I specially order all of my spices from Spices Inc. They have a great selection of Organics and Salt Free seasonings. Take a look and get what works for you.
Burn it Up!
Marc Nespoli
One way to shake things up, without adding extra calories to your meals, is through the strategic addition of Herbs and Spices.
Herbs and Spices not only add a much needed flavor and variety boost to your meals, but they may also be beneficial to your health.
Basil, Red Pepper, and Cinnamon are all an anti-inflammatory. Cayenne, Paprika, and Chili all help improve circulation. Rosemary stimulates your immune system while Poppy Seed is shown to stimulate your appetite.
Those are just a few of many benefits to using Herbs and Spices as part of your daily diet. I specially order all of my spices from Spices Inc. They have a great selection of Organics and Salt Free seasonings. Take a look and get what works for you.
Burn it Up!
Marc Nespoli
Subscribe to:
Posts (Atom)
Posts
