New Announcements…
Filed Under Exercise · Tagged:
(I know it has been a while),
to let you know about a few
things.
First, I am kicking off a 24-day
Holiday Challenge and I am looking
for people who want to start 2012
off 8-15 pounds lighter, instead of
the norm of 8-15 pounds heavier!
of the Equalizer and the Buddy
System created by Marc Lebert.
He has expanded to Europe, Asia
and Australia and Spartan Training
has voted them as the best fitness
products in Europe for 2012!
Marc Lebert was voted in the top 100
Fitness Entrepreneurs in the industry
and a winner of the Silver Lining Top
10 Entrepreneurs Award!
For the first time in 5 years, Lebert
Fitness is increasing it’s prices as
follows:
Lebert Equalizer $119.99
Lebert Buddy System $199.99
Lebert Stretch Strap $ 36.99
Until January 31, 2012, you can receive
25% off your entire order with the coupon
LFA25!
This is the best time to purchase Lebert
Fitness Products, not to mention a perfect
New EQ Video and Promotion for February!
Filed Under Exercise · Tagged:
Great news!
Check out the latest Equalizer video showing some new exercises that you will love incorporating into your exercise routine. Marc Lebert has done it again, this is kick butt!! You can get your own set, (that’s right, you get two), in either PINK or YELLOW.
What’s more… when you order, remember to add this video and coupon code for $10.00 off the purchase of a set of Lebert Equalizers (includes Beginner/Intermediate DVD and laminated poster) when you order online:
Click Here to get your EQUALIZER!
Just enter coupon code EQ0210 at the checkout (valid until February 28, 2011).
Oh… and don’t forget to share this with your friends on FaceBook… If you are in my boot camp… share this on FaceBook to show your friends what you are doing!
World’s Best Partner Workout!
Filed Under Exercise · Tagged: build lean muscle, burn fat, Lebert Buddy System, Partner workout
The Lebert Buddy System is a total body workout that really burns fat and builds lean muscle… not to mention it’s a whole lot of fun. If you have no clue what I am talking about, just watch the video below and see what I mean!
What is even sweeter about this is the $10.00 coupon off the new retail selling price of $99 (the Buddy System used to sell for $139, by the way…still well worth it). This coupon is good until January 31st, 2011. It will make the perfect holiday gift for any fitness enthusiast you know.
Don’t wait for a silly thing like a New Year’s Resolution to get you started on a fitness program when you can have fun right now!! To order your Lebert Buddy System, just click on the link below:
CLICK HERE TO ORDER THE LEBERT BUDDY SYSTEM
Pumpkin Exercises Are Back!
Filed Under Exercise · Tagged:
Happy October!
Once again, I am bringing back the
Pumpkin Exercise eBook! These exercises
have become a tradition in my boot camp
and everyone has fun.
What a wonderful way to go out and
enjoy the Fall weather.
The pumpkin works in the same way as a
medicine ball, but you know….
…it’s just more fun!
This won’t burn a hole in your wallet,
just a whole lot of calories when you
use it… which is more than the
Halloween candy bowl will do for you!
To pick up your e-book of “31 Exercises
You Can Do With a Pumpkin” just click on
this link:
You will instantly get your e-book sent
to your email in-box.
The e-book is an Adobe Acrobat PDF file
that can be opened on either a Mac or
a PC computer.
You can do the exercises as you choose
or use the suggested routines.
If the only thing you do is print out
the book and leave it next to your
Halloween treat bowl, at least you will
remind yourself that you do have a choice…
…and what you choose to do will determine
your outcome!
Have fun,
Lauren
Three common workout mistakes that are INSANE!
Do you know the definition of insanity? According to Benjamin
Franklin, the definition of insanity is doing the same thing over
and over again and expecting different results.
Okay, you work out hard, over and over… but are you seeing the
results you want?
Here are 3 common mistakes that people make but not to worry… you
do not have to keep making them!
1- Training only the parts of your body that you think need to
improve
Everyone has areas of their body that store more fat. My favorite
example of this is when people do 100’s upon 100’s of crunches
hoping to burn the fat off their mid-section.
If you only target certain body parts you create an unbalanced
physique and can over-train and injure those body parts.
Furthermore, you won’t be doing anything to increase your
metabolism.
By working all of your body parts, not only will you increase
metabolism, but your body will be more suited to handle daily
activities and functions because you will be better balanced.
Make sure your workouts cover many planes of movement and work the
muscles all over the body. Your workout will be more challenging…
and more effective.
2- Not changing up your workouts
Your body will easily adapt to the demand you consistently give it.
By changing up your routine, you can still work the same muscle
groups, but you need to choose different exercises to target those
muscles.
If you were doing dumbbell squats for 4 weeks straight,
and all the sudden you did lunges… even though these 2 exercises
basically target the same muscle group, you will probably notice
those muscles “talking” to you the next day!
3- Destroying a good workout with poor nutrition afterward
Did you know that eating carbohydrates and protein together within
an hour after working out will enhance muscle recovery, help
maintain and gain lean muscle mass, and help enhance physical
performance and endurance? Without doing this, your progress can
be slower if you are not doing everything to maximize your recovery.
One of my favorite “rewards” for a good workout is my Post-Workout
Recovery Drink! This one is used by hundreds of professional and
world-class athletes across the USA… so why not pick the best?!
Is this you?
Someone who wants to minimize soreness experienced after exercising
Someone who is looking for better muscle recovery
Someone who wants to enhance your current exercise and/or weightlifting program
Someone who wants to gain lean muscle mass
Good news… Post-Workout Recovery Drink is on sale until September
7, 2010!
Get the most out of your workout!
Hydration
You probably already KNOW every function in your body depends on water and drinking enough of it. You may think you are drinking enough, but even the slightest level of dehydration can have huge consequences on your health.
When you fully understand the BENEFITS of drinking no less than half your body weight in ounces of water a day, running to the bathroom every minute will be a small inconvenience.
As you age, (particularly women), keeping your levels of electrolytes in balance and relatively constant can get increasingly difficult, but this is easily remedied.
Keeping your body hydrated is a balancing act of water and electrolytes, if one changes… the other changes as well. You lose water and electrolytes through sweat, urine, bowel movements, and through air you exhale.
The water in your body contains “electrolytes” which are dissolved minerals, mainly sodium, potassium, calcium, and magnesium. Dehydration, the body’s loss of water and electrolytes, will cause you problems. Water by itself cannot keep you hydrated. The dissolved minerals, “electrolytes”, help hold the amount of water in the body and keep the blood pH to 7.4, the normal level.
When too many electrolytes are used up, the pH drops and the body takes the electrolytes from “storage centers”… for example, calcium from the bones, magnesium from the muscles… and over time, this can cause serious problems.
Just a 2 – 5 percent decrease in body fluid can reduce blood volume, decreasing oxygen delivery to muscles and organs when you need it most. Prolonged exercise, outdoor activities at elevated temperature or humidity, and occasional gastric imbalances are associated with loss of body fluid and dehydration.
Even low-intensity exercise or activity can cause significant fluid loss. Performance declines due to increased reaction time, and decreased concentration and judgment. Worse, you can be completely unaware of this happening until it’s too late.
The longer or more intense the exercise, the more urgent it becomes to replace the electrolytes as well as the water for optimal performance. Loss of body weight due to water causes your heart to work harder, causes quicker fatigue, possibly increases muscle cramps, and can result in more serious trouble such as heat stroke and heat exhaustion.
The amount of fluid to drink varies from person to person but there are some signs that can help you determine you are not getting enough hydration: If your urine is dark in color and low in volume and if you weigh yourself before exercise and it is less then when you started… you have lost fluids. Staying hydrated will give you more energy and increase your performance. When your workouts are better, you feel better.
The American College of Sports Medicine sets the following guidelines:
- Drink about 17 ounces of fluid 2 to 3 hours before exercise.
- Drink about 8 to 10 ounces of water 10 to 20 minutes before exercise.
- Drink about 8 to 10 ounces of water every 15 minutes or so during your workout.
- If you exercise more than an hour, consider a Sports Drink.*
- Continue drinking water after your workout to replace fluids loss.
*Rehydrate Electrolyte Replacement Drink provides the necessary nutrients to maintain proper metabolism and delay the onset of fatigue. It hydrates your body by re-establishing your electrolyte balance with its superior formulation. Rehydrate Drink has a low glycemic index that produces a more gradual insulin response and is isotonic, thus providing rapid gastric emptying and rapid rehydration. Furthermore, this drink helps support the body’s energy cycle and provides carbohydrate fuel necessary for energy production.
Unlike other sports drinks, Rehydrate Electrolyte Replacement Drink includes antioxidants, carbohydrates, electrolytes and other nutrients that effectively promote optimal hydration and recovery. Rehydrate Drink has a 1:1 ratio of sodium and potassium, two of the most vital electrolytes that are lost when we sweat. Rehydrate Drink helps prevent cramping by providing calcium, magnesium and L-glutamine to support the contraction and relaxation phases of the muscles.
This amazing sports drink also helps sustain carbohydrate energy by including chromium in its unique formulation, strengthening endurance at any activity level. Furthermore, the antioxidants in Rehydrate Drink help fight the effects of free radicals, and the amino acids support blood flow throughout the cardiovascular system. Rehydrate Electrolyte Replacement Drink provides a complete spectrum of ingredients for hydration that far exceeds other leading sports drinks, making it a superior choice for the serious or casual athlete.
Your levels of electrolytes can also fluctuate for other reasons than exercise or hot weather and need to be replaced in the body for better health. Some common health problems listed below can be helped by adding “Rehydrate” and boosting your water intake.
- Weight loss: Drinking water aids in digestion and the fat burning process. It helps you remove toxins from the body, keeping you clean and healthy. Your kidneys need to have enough water to function properly. If they are functioning at low capacity, then your liver will have to do more work. One of the liver’s functions is to metabolize fat that is stored for the body to use as energy. If the liver has to pick up the slack for what the kidney cannot do without enough water, then it will not be able to metabolize the fat with full effectiveness. If the liver is metabolizing less fat, then you are jeopardizing your fat loss.
- Water retention: A common misconception is that drinking lots of water causes water retention. Actually, the opposite is true. If the body isn’t getting the proper amount of water, it begins to store what it can. So whenever you drink water, you will automatically retain it, and feel uncomfortable. The only solution is to provide your body with more water than it needs, which will allow you to flush the excess water out of your system. You might think it is too much salt in your diet or specific foods that cause water retention, but usually the cause is not having enough water in your system. If you are drinking enough, your body will get rid of the excess salt as well.
- Muscle Cramps: Sometimes dehydration accompanied by muscle overuse and lack of nutrients such as potassium and calcium can cause this to happen. Rehydrate Drink helps prevent cramping by providing calcium, magnesium and L-glutamine to support the contraction and relaxation phases of the muscles.
- Constipation: This may be an uncomfortable topic, but 50% of Americans are constipated! If this is you, you may also want to talk to me about the Cleanse! Fluid added to the colon will help add bulk to the stools, making bowel movements easier to pass. Drinks like alcohol, coffee and cola will only cause more dehydration.
- Vaginal Dryness: Okay, this may also be an uncomfortable topic but chances are if you suffer from this, and it is an extremely common symptom of menopause, your first line of defense would be to check your hydration. It is also useful to fill in the gaps with a multi-vitamin and mineral supplement even if you think you eat healthy. It is impossible to get everything you need from your food.
- Dry Skin: If you haven’t picked up on the trend here… dryness in all places in your body are usually a result of lack of proper hydration. People who naturally suffer from dry skin should be extra careful to rehydrate!
Hopefully this simple change will make a huge difference in many areas of your health. Please feel free to contact me or leave a comment if you need more assistance.
Quick Workout Using One Dumbbell
Filed Under Exercise · Tagged:
Here’s a great quick circuit you can do using one dumbbell. If you want to use the same dumbbell for all the exercises you can, but depending on the exercise, you may need to switch to a lighter or heavier weight. Switch out the dumbbell which will allow you to do 8-12 repetitions that will keep your form but challenge you at the end of the set.
Perform one set of 8-12 repetitions per exercise and repeat the circuit 2-3 more times, resting only at the end of each circuit.
1- Single Dumbbell Squat- The further you hold the dumbbell out away from your body, the more you will feel it in your core.
2- Single Arm Dumbbell Reverse Fly- Keep your back flat, if your core is strong you can do this exercise without resting your arm on your knee for a greater ab challenge, but keep the back flat at all times.
3- Single Leg Dead-lift- Keep your back flat, abs tucked in tight and “spot” something out in front of you eye level to help keep your balance. Try to perform these without putting the other leg down. Straighten up each time you come up.
4-Dumbbell Chest Extension- You can do this exercise on the floor or a bench if you don’t have a ball. If you are using a ball, make sure your head is supported on the ball. Hold the dumbbell directly over your chest with both hands. With arms straight but elbows not locked, lower the dumbbell back behind your head. Raise back up over chest to starting position.
5- Single Arm Dumbbell Squat and Press- Standing feet shoulder width apart hold the dumbbell in the right hand palm facing out. Lower as if sitting back into a chair not letting your knees extend over your toes. As you stand up, raise the dumbbell over head in one continuous move. Lower dumbbell back down to start position while going into your squat at the same time. After you complete your repetitions, repeat holding the dumbbell in the left hand.
If you want me to build a 4-week custom program just for you, click here:
VIRTUAL ONLINE TRAINING -affordable online training and nutrition programs
CUSTOM DESIGNED 4-WEEK PROGRAM JUST FOR YOU! -this is where I design your program personally
Single Dumbbell Squat
Single Arm Dumbbell Reverse Fly
Single Leg Dead-lift
Dumbbell Chest Extension
Single Dumbbell Squat and Press
Too old? I don’t think so!
Filed Under Exercise, Motivation · Tagged:
One of my friends Dolores Hagen writes a blog “Sixty and Sensational” about style and confidence for women over-sixty. She came across a video that I think anyone would find inspiring but I find it particularly pertinent to those who “feel old”.
What age you “feel” is determined by the exercise you get or don’t get, by the foods you eat or don’t eat, and how you emotionally handle the stresses in your life.
While reaching the “end” of your life span is inevitable, it is ultimately the lifestyle choices you make that will improve the quality of your life.
We can believe a lot of things about ourselves… (they can become excuses), the actions we take will support that belief. In other words, you will get the result of what you believe to be true about yourself. When you have a limiting belief about yourself, (not enough time, too old, too injured, poor genetics, etc.) one of the most powerful tools is to find a role model who will prove that belief to be untrue.
Check out this quick video of 85-year old Dorothy Dale Kloss, the world’s oldest showgirl.
Get Fit With the Lebert Equalizer
Filed Under Exercise · Tagged:
About a year ago Marc Lebert and I did a teleseminar together about the Top 10 Reasons Why People Struggle With Their Fitness and Nutrition Plan and What to Do About it. You can listen to that recording here:
I also wanted to tell you about the Lebert Equalizer which I have been using in my boot camp for years. You might consider having your own set for a really awesome home workout. You can find tons of resources for doing the exercises on YouTube, and each set comes with a poster full of exercises. There is also a DVD.
I credit using the equalizer to allow me to build enough strength to be able to do a vertical pull-up.
…The hottest new strength and flexibility training tool to come to market in many years…”
Simplify your exercise routine, and conquer your fitness goals with the LEBERT EQUALIZER Total Body Strengthener™. It was designed to do traditional strength training exercises for group aerobic classes and is portable for personal training sessions at the club or in-home. The Equalizer targets muscles we love to hate. It works the triceps, lower abs and back muscles like no other. Participants use their own body weight as resistance and decide what level is right for them (resistance is variable as the legs can be used to assist the exercise). The Equalizer is safe and most importantly will add an new exciting dimension to your workouts!
Click Here to Get Your Equalizer!
Push-up Variations
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I’ve always enjoyed the many different varieties of push-ups. They can range from easy to very challenging. The one-handed push-up is one that still evades me!
They are a great upper body exercise, developing strength in your chest, shoulders and triceps and work your core like you wouldn’t believe.
This is one great exercise you can do just about anywhere, making it a boot camp staple.
Here are some of my favorites, but I would love to know which ones you like. Don’t forget, if you are enjoying the on-line training I am giving you here, you will really love this: ON LINE TRAINING PROGRAM
Renegade Rows with Pushups in between each row
Spiderman Pushups--bring your knee to your hand as you are lowering and alternate each side
Close Grip Pushup on Medicine Ball
