FACT: The Average American Gains 12 pounds during the holiday season!!!

How would you feel if you actually lost weight this holiday season?!

Take advantage of my Fit By Christmas 6 Week Weight Loss Program!

1. 6 Week Program
2. Guaranteed Weight Loss (6-15 lbs. depending on adherence to the program)
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HURRY!!

I’m limiting spaces for clients taking advantage of this offer, so be sure to call (904)-287-2101 or email zay@isaiahwhite.com TODAY!

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I hope you’re looking forward to LOSING weight this holiday season instead of gaining it like usual!!

Stay focused, stay fit!

ZAY

Here is your exercise of the week!

Incorporate this in to your core & ab routine twice per week to begin with. Perform 3-4 sets, for 15-20 seconds at a time, with a 15-20 second rest period in between.

That’s it!
Have a great week!

Stay focused, stay fit!
ZAY

Kelly and I, personal trainers at St. Augustine health club Every BODY Fitness, continue our “Exercise of The Week” video series with a great lower body/total body exercise classic, the lunge!

This exercise is hated by all of my clients, but none of them can deny how much it has improved their fat loss efforts, improved their muscle tone, and increased their fat loss efforts!

Check it out, and make sure to include it in your routine today!

Stay focused, stay fit!
ZAY

I had a new member here at Every BODY Fitness give me a great idea the other day that I had to share with you!

Don’t get me wrong, I love to take credit for other people’s ideas (just kidding!), but I had to give this guy props.

He has three boys, ages 6, 11, and 15. We were discussing youth athletics, the rampant problem of childhood obseity and the root cause of overall childhood inactivity in this century (see: XBox, Playstation 29, MySpace, Guitar Hero, etc).

He began combatting this at an early age with his first son, and now all three participate in what their family calls “Commercial Breaks.” During a commercial or break during a movie or football game that they are all watching, the 3 boys will do pushups, situps and squat jumps!

Even his youngest son can now do about 10 good form pushups, 15 situps, and 25 squat jumps in a row!

Obviously, this kind of strength and power training, although simple as it may seem, has helped the eldest boys tremendously in their sports performace as well.

And, although it should be needless to say, none of his boys are overweight either.

I thought this was a great idea, one that I had to share with you!
Even getting your kids involved in being active in a seemingly small way, even during an “inactive” time like watching a movie, will pay huge dividends for them in their youth, and throughout their lives.

I strongly encourage you to get your kids active somehow, even if you have a kid that is not interested in athletics. There is something for every kid to do (and it doesn’t even have to be hours of activity) that will both hold their interest, and keep them active and in shape like they are supposed to be.

And save the spiel about the Nintendo Wii too; they actually did a study at the University of London (I’ll have to check on that; it’s late, I’m exhausted, & I read so many journal articles & lit reviews of journal articles it’s hard to remember sometimes where they are all conducted at) that show that the Wii games only burn about 1/4 of the calories of the actual physical counter-part: bowling, golf, tennis, etc.

In that light, here’s your exercise of the week, a classic bodyweight exercise that everyone should do; kids, athletes, bodybuilders, those trying to lose weight, etc.

Incorporate this into your routine during your upper body day, or “back” day, whatever your split is, by starting with two sets to failure, and work your way up into the 15-20 rep range, and just watch the ridiculously fast changes you’ll see in your body!

That’s it for now!

Stay focused, stay fit!
Isaiah
P.S. Be sure to email Kelly at kelly@ebfclub.com to learn more about her upcoming after-school bootcamp for high-school students only! While HS athletes benefit tremendously from focused sports training (from fitness professionals, not football coaches that make them do bench presses 3x per week), athletes aren’t the only ones that need some motivation and an avenue to stay active and stay in shape!

http://www.ebfclub.com

Good morning!

Here is your second exercise of the week!

I apologize about the bloopers there at the end of the clip.

I’m still learning how to edit using this software!!

We’re a work in progress, so thanks for your patience!

I’ll give details about how you should be incorporating this exercise below the video clip.

OK,
This is an exercise you can throw in almost any routine to increase the intensity. As I said, start gradually and work your way up in lenght of time of the set.
If you are including this as part of a cardio circuit, simply start off doing this for 15 seconds, take a 10 second break, and do another 15 seconds, eventually working your way up to a minimum of 30 seconds.

If you are including it as part of a routine, perform your first exercise, say you’re doing last week’s exercise of the week, the bicycle crunch, then move to mountain climbers for 15 seconds, take a 10 second break, perform bicycle crunchs, 10 second break, 15 second mountain climbers etc. Constantly increase your time doing mountain climbers until you are at 30 seconds for all of the sets you perform!

That’s it!

If you have any further questions about the exercise, or would like Kelly (kelly@ebfclub.com), Brian (brian@ebfclub.com) or me (isaiahwhite@ebfclub.com) to demonstrate it for you, please feel free to contact us at our email addresses, or just grab us the next time you’re in the club!

Stay focused, stay fit!
Isaiah

Here is a video clip showing you how to perform the “Best” ab exercise that we told you about in the previous post.

Stay focused, Stay fit
Isaiah

I have dieted for 12 week periods, similar to a bodybuilding style pre-competition diet, several times.
The first time I dieted, I did ab work at least four days per week. Know what happened? Toward the end of the diet, my abs looked great! I could see the whole “six pack” look, alll the definition, etc.

The second time I dieted, I didn’t do any ab work at all, save for whatever incidental core work in some of my total body, multi-joint exercises. Know what happend? My abs still looked great! I could see my “six pack” and I had definition, veins popping out everywhere, and the coveted “V” look with my abs & hips.

So what was the difference? My abs were already developed, I just had to strip the fat off of them through a combination of nutrition, supplementation, resistance training, and cardio. The ab exercises themselves basically did nothing for the look of my abs. If your goal is to stregthen your abdominal muscle, then ab exercise away! If your goal is to see your “six pack,” then get your nutrition, supplementation and resistance training right consistently, and the abs will come.
NOTE: I’m not advocating eliminating ab or core training completely from your exercise routine; I did that simply as a self-experiment to see if I would still see results in my abs strictly from nutrition, resistance & cardio training.

However, people ask me all the time what the “best” ab exercise is. My questions about what their goals are (strengthing abdominal muscle or wanting to see a “six pack”) notwithstanding, there is one exercise that, according to research, stimulates the entire abdominal muscle and is safe for the spine and the rest of the core musculature. *****

According to research, where they measure muscle stimulation rates with a similar method to a heart EKG, the bicycle crunch is the “best” ab exercise overall. Basically, this exercise stimulates the entire abdominal muscle to the highest degree of any ab exercise tested. This exercise is included in all of my personal training clients’ exercise routines, and they all hate it!!

So how do you do the “best” ab exercise? Glad you asked!
Lie on the floor, and places your hands on the side of your head, with your elbows pointed toward your lower body. Bend your knees, and bring your legs up to a 90 degree angle to your abs. Make sure that your back remains on the floor at all times. If you are not able to keep your back on the floor, then you will need to do some corrective exercises and stretching to correct some postural distortion that you have. Start the movement by extending your right leg, and bringing your left knee towards your head. At the same time, try to touch your right elbow to your left knee. Then extend your left leg while bringing your right knee toward your head, while simultaneously trying to touch your left elbow to the right knee. Repeat without stopping for as many repetitions as you can.

If you have never done this exercise before, it will be extremely tough, and you probably will not be able to do very many repetitions. However, you will be able to adapt to this exercise fairly quickly, gaining more ab strength and endurance in a short amount of time.

Start off with only two sets, for as many reps, or as much time as you can. I advocate timing sets for most exercises and most of my clients, and definitely with this exercise.
Work up to the point where you can do two sets for 30 seconds each without resting during the set, and then add a third set. Continue to work up until you are able to do three sets for one minute each. After you have reached that point, it is time to add an element of instability to increase the difficulty of the exercise, but that is an advanced workout technique that is beyond the scope of this post!

Do that two to three times per week, and your abs will get strong & developed in no time!

But, you’ve got to get everything else right if you want to ever be able to lose your spare tire, or eventually be able to see you “six pack!”

Stay focused, stay fit
Isaiah

P.S. Don’t know enough about nutrition to get lean & see your six pack? Be sure you’re in our next Maximize Your Metabolism class to learn everything you will ever need to know about nutrition!

****The traditional sit-up does match the bicycle crunch in abdominal stimulation. However, it is widely accepted among exercise science researchers and fitness professionals that the sit-up places far too much pressure on the spine, particularly on the lumbar area, and it is not recommended for the majority of our population due to its potential for creating injuries or aggrevating existing injuries.