Today's Workout

Are you stopping at the gym on your way home from work or first thing in the morning? Need an idea for a workout to torch fat and provide overall strengthening? If you've got 45-60 minutes, here's a good one for you:

10 min. elliptical (level 10-14)

2-3 sets of 12 reps each:

Machine pull-ups (superset w/pull-ups)
Leg press

Reverse grip lat pulldowns (superset w/v squat)
V squats

Cable chest press (superset with sumo squat)
Dumbbell sumo squat

Kettlebell swings - 1 minute
Dips

10 minutes on treadmill
10 minutes on stepmill

Good job! Your rock!

BLOOD DRIVE REMINDER

On Monday, August 17th from 3 - 7 p.m. the Red Cross will host the "Battle of the Badges" blood drive at Anytime Fitness! If you're not already signed up to donate, please email or call us at 214-948-6161. Donors are still needed! If you're unsure of your schedule, just stop by on Monday and see if they can fit you in. Thanks for your support!

Add the Element of Balance to an Exercise

Put a fresh spin on some of your exercises by introducing the element of balance. If you're at the gym, you can do this by standing on the blue side of the Bosu (that dome-shaped object in the corner by the green physio balls). The Bosu is great to use with dumbbell or cable exercises. For example, grab a pair of 10 lb dumbbells and stand on the blue side of the Bosu. When you feel steady, lift the dumbbells to your shoulders and begin doing shoulder presses. Feel your stabilizer muscles and core adjust to keep you steady. A few other effective upper body exercises are as follows: bicep curls, rows, upright rows, and shoulder raises.

To really feel the balance factor, do some lower body db exercises, too: squats, straight-leg deadlifts, and lunges (plant your front foot on the Bosu as you step forward).

If you're at home or someone else is using the Bosu, another great alternative is to do the upper body exercises above while standing on one leg. Lift one knee out in front of you and hold your thigh parallel to the ground, if possible. Then continue with your curls, shoulder presses, etc. Do 6-8 reps, then switch legs. You'll feel the stabilizer muscles around your ankle and knee working to keep you steady, but by tightening your abs simultaneously, you'll also engage your core and feel it assisting you, as well.

This is a great way to get more out of some traditional exercises. You don't want to do this on a day you are lifting for sheer strength, but it's great for developing balance, coordination, and muscular endurance on other days!

Back Extension

If you haven't had lower back pain yet in life, chances are you will someday. Do what you can and strengthen that important part of your body by adding some back extensions to your workout. There's the piece of equipment by the treadmills that is designed for back extensions but it can be difficult at first, so you can also do back extensions on the physio balls. Lie facedown on the ball, knees bent and feet on the wall behind you, toes on the floor. (Go in the multipurpose room if you're at the gym.) Bend your elbows and keep your arms at your sides bringing your hands up by your shoulders. Lift your upper body, then lower it onto the ball. Repeat 10-15 times. You should feel this in your lower back. Incorporate this into your workout two or three times per week.

Wow, this is actually good!

Okay, I try not to make it a habit of eating packaged, frozen food, but today I was in a hurry so I brought a Smart Ones (by Weight Watchers) chicken enchiladas suiza frozen lunch. It has only 290 calories, 5 g of fat, 3 g of fiber, 11 g of protein and 4 g of sugar. Okay, so the carbs are kind of high (49g) but all in all, it's a pretty good breakdown. And the best part? It tastes great! I don't recall how much it cost, but it wasn't much. Usually you can't get all 3 - healthy, affordably, and tasty, but this meal actually has it all. No, I'm not being paid to say this. :-) Add it to your grocery list and enjoy.

Hip Raise - Good core exercise

These days everyone knows that strengthening your "core" is essential to having a good foundation for all kinds of fitness gains. So here's a move you can try at home if you have a physio ball or the next time you're at the gym.

Lie on your back with your heels and ankles on the ball, legs straight, arms by your side. Raise your hips so that your body is in a straight line from your shoulders to your feet. Hold this position for 15 seconds. Relax. Repeat. Build up to a 30 second hold. You can also raise for a count of one or two, then lower, and repeat for 15 reps.

Be a part of something

Yesterday my friend (and Anytime Fitness member) Michael and I did the 10k run at White Rock Lake. What a way to celebrate, right? :-) We saw 5 other Anytime members out there, too - very cool! This wasn't a big charity event; in fact, it was the opposite - just a run for the fun of it, for fitness, and to be a part of something bigger than ourselves. I can't tell you how motivational it was to be surrounded by hundreds of other people who enjoy that. Anyway, every person there had his or her own personal goal, whether it was just to finish, to beat a certain time, or to simply have fun. I can tell you I sure pushed myself harder than I would've alone and I had 100 times more fun doing it, too! I really encourage you to participate in an organized event that gets you around other people trying to do something good for themselves. It could be a 1 mile fun run, a 5k, a bike ride, whatever - just get out there and try. For ideas, go to www.dallasrunningclub.com, www.runontexas.com, or pick up a copy of the Competitor, a free publication at stores around town. You may just love being part of something bigger than yourself!