Total Time: 42 minutes
Warm-up 5 minutes
Sets and Reps: 3 sets of 60 second work intervals with 20-30 seconds for switching exercises. If you’re really pinched for time cut your sets to 2.
Although you’re timing your sets, speed is not the objective. Execute control over the speed and movement.

Warm-Up: 5 minutes on your favorite piece of cardio. Work hard, but remember to get there gradually.

Exercises:Squat with alternating DB shoulder presses
Free Motion Forward step: Lateral Step (60 seconds each leg)                      Bosu Burpees (press the bosu strong over your head)
Bosu Push-ups
Free Motion Dual Cable Cross: Low to High pulls with a back and lateral step
Free Motion Dual Cable Cross: Standing Low Rows
Free Motion Dual Cable Cross: Standing Ab Twist
Technogym Abdominal machine or (my favorite) Hammer Strength Ab Machine

Technique is important. If you’re unsure how to perform any of these exercises, ask one our Gold’s Gym Trainers for help. HAVE FUN!!

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The sections of the book are chest, back, shoulders, arms, legs, buttocks, and abs. Why the buttocks received its own section is questionable but at the same time, I can definitely see that making the book attractive more-so to female exercisers as well. There’s over 110 exercises in the book and a lot of them include variations of the movements, so if there’s something in the book (e.g. a certain piece of equipment) that you don’t have available to you, it’s comforting to know you have other options.

Though the book is very visually detailed, has great illustrations, and tons of useful ideas, it doesn’t quite deserve a full-on perfect score..

If you want something that’s going to give you details on exercise PERFORMANCE, this will not entirely give justice to that. Though there are a few simple step-by-step bullet points for each exercise so you can ‘go through the motions’ of the movements, they’re nothing more than you would find on the actual piece of exercise equipment itself. It would have been nice to learn of any special techniques or tricks to help the exerciser get more from the exercises (e.g. thumb less grip variations, driving through heels on lunges, etc.).  However, that’s really all I can nit-pick about.

I didn’t purchase the book to show me HOW to exercise, but rather to simply SHOW me exercises-and in that regard it completely succeeds. If you DO find that you need help on HOW to perform some of the exercises-that’s what Personal Trainers are for! )

Book Review by Charlie Wilson, ACE Certified Personal Trainer

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One butternut squash cut into cubes

One head of garlic

One onion

Olive oil

2 quarts chicken or vegetable broth

Salt and pepper to taste

Place squash and garlic on cookie sheet and drizzle with olive oil and salt and pepper. Roast in 400 degree oven until tender. Let cool, then cut off the skin and squeeze garlic out. Chop up the onion and sauté’ in olive oil until soft. Puree squash, garlic, onion, and broth to desired consistency. Heat and add more salt and pepper if desired.

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Click on this link to read more!  Let us know what you think in our comments section!

http://www.goldsgym.com/healthy/newsletter/2009-10/calories-vs-cardio.php?ref_id=2374&ref_t=Z&originid=54711880

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Once you’ve tried this, let us know what you think by leavinga comment!

       
*Up-Downs-Starting in the standing position, drop down and do a push up. Finish by returning to the standing position.

**Crunch w/Medicine Ball Twist-During the upwards faze of a crunch, press a medicine ball towards the ceiling and rotate your shoulders 90 degrees before returning to starting position.

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Change your mind and change your body!  Have you ever noticed that when someone smiles at us we can hardly stop ourselves from smiling back?  When we emanate positive thoughts, we get positive reactions from people around us and this cycle makes us feel good.  In fact, it can make us feel so good that we start to realize our strengths.  Blair, the owner of Gold’s Gyms of the Wenatchee Valley, recently challenged his staff to change the way we react with others.  Instead of saying “no problem” when attending to the needs and wants of others, say “my pleasure.”  Indeed, we never knew there was a problem to begin with.  By changing our language to be more positive, he believes that we can make our work environment a more positive experience for everyone.  Working in the fitness industry I am asked at least once a day how to lose weight.  People poke their fat and pinch their stomachs and look at themselves with disgust, expecting me to do the same.  Losing weight is a tricky thing.  Even the terminology bothers me.  Don’t we usually try to find what we lost?  The goal of losing weight only tends to set people up for failure.  We can’t wake up in the morning and decide that we are going to lose a half-pound.  We don’t have control over that. 
 
What if we changed our focus?  What if instead of “losing weight” we “let it go?”  By labeling this process our body goes through in a different way, we can spin it in a positive way AND take control over it.  If we can’t control how much weight we can let go of in a given day, we can wake up each day and treat our bodies well.  We can choose fuel our bodies with healthy foods.  We can train and exercise our bodies so they are capable and efficient.  An important part of redirecting our focus into a more positive and efficient one requires that we rethink our goals.  Most people I have spoken with when they are entering into a new workout/weight-loss program are very clear about what they want to look like, but beyond that, they rarely have any clear goals.  Our health and our bodies are more complex a canvas than just the way we look.  Using the worksheet below I challenge you to expand your goals into three categories.  How your body looks, how your body feels, and what your body can do.  As you get fitter, your posture will improve; your body will become more efficient in absorbing oxygen and getting rid of toxins.  You will sleep better.  You will have more energy.  It is also possible that becoming more active will help reduce pain and increase the range of motion in your joints.  In addition to that I want you to begin to notice all the wonderful new things your body can do!
  

Manifestation List

Fitness and body image is not one dimensional.  In order to achieve your goals it is important to know, specifically, what they are.  The Manifestation List is a great way to do this while maintaining a positive, realistic outlook on your fitness goals.  The list is written in all positive language as if it has already occurred.

1.     Write down at least one goal about what you want your body to look like.  For example: My body is sleek and toned.  I fit into my “skinny jeans.”

2.      Write down at least one goal about what you want your body to do that it can’t do currently.  For example: I completed a triathlon. Or I can chase my kids around the house without getting winded.

3.      Write down at least one goal about how you want your body to feel.  For example: My body feels strong and capable.

 
Post your Manifestation List somewhere you can read it every once in a while and change it when you feel it’s appropriate.  Feel free to share your list and its impact with others in the comments section of our blog.

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From: Better Homes and Gardens

Ingredients

3 tablespoons balsamic vinegar or wine vinegar

2 tablespoons water

1 tablespoon olive oil

1 teaspoon dried oregano, crushed

2 large red and/or yellow sweet peppers

2 medium zucchini, halved crosswise and sliced thinly lengthwise

1 medium eggplant, cut crosswise into 1/2-inch slices

1 12-inch round purchased focaccia

2 ounces soft goat cheese (chevre)

2 ounces fat-free cream cheese

Directions

1. For the Balsamic-Vinaigrette, combine balsamic vinegar or wine vinegar, water, olive oil, and oregano, in a small bowl.

2. Cut sweet peppers in quarters. Remove stems, membranes, and seeds. Arrange all vegetables on grill rack directly over medium-hot coals; brush with Balsamic-Vinaigrette. Grill, uncovered, until slightly charred, turning occasionally (allow 8 to 10 minutes for peppers and eggplant, and 5 to 6 minutes for zucchini). Cut peppers into strips.

3. Cut focaccia in half crosswise. Split halves into two layers horizontally to form four pieces total. Combine goat cheese and cream cheese, and spread over bottom layers of focaccia; top with some of the sweet pepper, zucchini, and eggplant; place top halves of focaccia over vegetables. To serve, cut each focaccia half into four wedges. Makes 8 main-dish servings.

Menu Suggestion
Make it a meal with dilled potato salad and spumoni ice cream.

Tip
If you like, use 1/3 cup purchased, bottled Italian dressing instead of preparing the Balsamic Vinaigrette.

Nutrition Facts

Calories 201, Total Fat 5 g, Saturated Fat 2 g, Cholesterol 4 mg, Sodium 68 mg, Carbohydrate 32 g, Fiber 4 g, Protein 8 g. Daily Values: Vitamin C 107%, Calcium 9%, Iron 5%.
Percent Daily Values are based on a 2,000 calorie diet

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Deviations such as foot and ankle pronation can cause foot, shin and knee pain. The tracking of the patella or “knee-cap” is affected by the side to side alignment of the lower leg bone and upper leg bone. The positioning of the knee then affects the hip joint. Pelvis tilt can affect the spine and back strain.

As you can see, the whole body’s kinetic chain can be affected by a single posture deviation. Over time this creates pain and/or dysfunction in one or more locations. During this workshop we will address some of the proper and improper ways to perform common exercises in the gym. The focus will be on including exercises that will improve your own postural alignment while contributing to your fitness goals.

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