MVP Boot Camp

MVP Fitness Opens In St. Peters

2012-01-03T23:17:00.003-06:00

MVP Fitness is pleased to announce it has opened a brand new studio at 235 Jungermann - Old Mills Plaza in St. Peters. Working with the St. Louis-based firm of McKelvey Properties, MVP Fitness will develop a 2,400 sq. ft. exercise studio. With construction finally completed, the studio opened for business on January 2nd.

MVP Fitness, opened its first location on May 5, 2005. Since then, it has help hundreds of clients reach their fitness and weight loss goals through seminars and fitness programs training them to go from where they are to where they dream to be. Clients initially come to MVP Fitness seeking weight loss and ultimately reclaim their lives by gaining energy, improving strength, building new-found confidence, reducing pain, eliminating medication, and the amazing side effect of achieving the body they desire.

“We are very excited to open up another studio in St. Peters,” said Lyle Johnson, studio owner. “We believe our fitness classes which include Athletic Boot Camp, Zumba and Kettlebell will be a great addition to St. Peters.”

"The new location in St. Peters will give clients a chance to experience the type of results other clients have received from our North County location for the last six years and that is helping clients get in shape and motivating them to achieve their own personal physical fitness goals."

The Do's and Don'ts of Holiday Eating

2011-11-29T17:46:00.001-06:00

Thanksgiving has come and gone and the holiday season
is in full swing I know how hard it is to resist all
the celebrative eating and drinking (and the weight
gain that comes with it) so I put together for you an
awesome guide to eating during the holidays. I was going
to put this on my MVP Boot Camp Blog but decided to only
offer it to you as a subscriber to my e-mail list.

DON'T try to convince yourself that you're going to
eat less after the holiday event therefore it's ok to
eat what you want during the event. You will not have
as much motivation to diet once the event has passed.

DO eat smart for the 3-5 days leading up to the event.
You'll look even better when you turn up at the event
and you will feel less guilty when you enjoy yourself.

DO dress sexy. Wear something tight, do your hair up,
put on your highest heels etc. This way you will feel
less likely to indulge in a huge dinner.

DO position yourself as far away from the appetizer
table as possible

DO bring your own dish to the occasion. Nobody has
to know that it's healthy or low calorie and at least
you'll know how many calories and the ingredients that
are in it.

DO send people home with food if you are hosting a party.

DO sit at the table as far from the unhealthy food
options as possible. If you have to keep standing up,
putting your drink down and reaching across Madea to
grab a piece of bread you're not going to have as many
pieces as if it were right in front of you.

Stick to these guidelines and I promise you will
keep the weight off while everyone around you gains
another 4-8 pounds!

And if you want to actually LOSE weight during the
holidays like many of my personal Kettlebell Bootcamp
clients, then check this out.....

On Thursday I'll be opening up a special bootcamp
workout and nutrition plan that will actually help
you drop an entire pants size during the holidays
without being on a miserable diet.... and the best
part is that I'll be offering it at a RIDICULOUS price.

The only catch is that I can only take on 20 people.
Once these 20 spots are filled, I won't be able to
accept any more people until the New Year so keep your
eyes peeled on Thursday for this one time deal.

Gaining Weight To Qualify For Lap Ban Surgery

2011-11-14T18:36:00.004-06:00

At 202 pounds, Steffany Sears knew she was fat, but not fat enough to qualify for traditional weight-loss surgery.

Desperate for help, the Gold Bar, Wash., woman did what seemed the only logical thing: She gorged herself on chips and cookies, pizza and fried chicken so she’d gain at least eight pounds more.

“I would have eaten myself stupid,” recalled Sears, 34, who was turned down by her insurance company for the $20,000 procedure. “I know friends who would have done that, too.”

In the end, she actually qualified to participate in a clinical trial that led the federal Food and Drug Administration this spring to lower the bar for obesity in people eligible for one form of weight-loss surgery, Allergan’s Lap-Band stomach-shrinking device. Because she had a body mass index, or BMI, of between 30 and 35, the target range of the new rule, she even got the treatment for free, instead of having to take out a second mortgage on her house.

Today, at 5-foot-6, she weighs 143 pounds. “I felt like I’d won the lottery, really, with my life,” said Sears, a native of England.

But Sears’ experience highlights what dieters and doctors alike say is a growing dilemma. Spurred by strict insurance policies that limit surgery to high BMIs of 35 or 40, some obese people are actually striving to gain weight – in order to lose it.

Web sites devoted to weight-loss surgery are full of advice and anecdotes from would-be losers who claim they ate piles of bananas, chowed down on burgers and curly fries or swilled gallons of water to nudge the scale to the correct heights.

“That happens all the time,” said Dr. Robert Michaelson of Northwest Weight Loss Surgery in Everett, Wash., who was a clinical investigator for the FDA trial. “I’ve seen people come in with ankle weights on.”

Sometimes, it works. Elizabeth Marks, 32, of San Diego, Calif., was turned down for surgery once by her insurance company for being less than 100 pounds overweight, but accepted after she gained more.

“I just had two weeks of eating all the junk I could,” Mark said.

In general, a person who is 5-foot-6 and weighs 220 pounds has a BMI of 35. At 250, the BMI climbs to 40.

Weight-loss doctors definitely discourage patients from gaining more and instead urge them to pursue non-surgical options, or to find other ways to pay for the surgery. One good reason? Some insurers regard the practice as fraud.

“I tell them go home. You don’t qualify,” said Dr. Namir Katkhouda, a bariatric surgeon at the University of Southern California who has performed 2,000 procedures. “They come back six months later and their problems are much worse.”

Excerpted from MSNBC: Gaining Weight To Quality For Lap-Band Surgery? | A Black Girl's Guide To Weight Loss

The Workout Push For the Holidays

2011-11-07T12:00:00.004-06:00

If gobble 'til you wobble is your holiday mentality, You aren't alone. While most are laser focused on fitness during the summer, the holidays prove to be the most popular time to slack off from a workout routine. If you're thinking about throwing in a towel for a turkey leg don't give up just yet.

Everybody is working hard, getting ready for the beach, for many, the summer grind in the gym is over. Gym memberships everywhere typically see a decrease between October and December: the season when holiday fun, family and food are the focus.

Next thing you know, you're eating leftovers. When the winter months come, people get relaxed and the next you know two months have went by and that's the hardest part staying with your fitness goals.

Gaining about ten pounds during the holiday season is the norm for most. Eating small portions every three hours and exercising at least 30 minutes a day, five days a week will give you what you need to still maintain.

Strive to keep fit, stay healthy and push for a yearly, not season goal of physical fitness.

15 minutes of stretching at home or walking will make a difference for those you may not can make it to the gym or afford it:

If the president can stay healthy through the holidays, so can you

2011-11-05T19:30:00.001-05:00

By Jeannine Stein, Los Angeles Times

You think you have a rough time avoiding temptation over the holidays? It's probably nothing compared with the parties the president and first lady have to navigate. But as Cornell McLellan tells it, the First Family doesn't need any diet advice. He should know--he's their personal trainer.

"They get it--this is a lifestyle for them," he said of the Obamas. "Once you prioritize your health, fitness becomes who you are. These are people who work out every day, and they know how to make good food choices. They host a lot of Christmas parties, so it's great that they are who they are--I don't know who else could get through these parties."

When we spoke with McLellan he had just wrapped up the keynote speech at the American Council on Exercise's annual fitness symposium in San Diego. The owner of the Chicago training facility Naturally Fit, McLellan is also co-chairman of the President's Council on Fitness, Sports and Nutrition. He had high praise for ACE's part in Joining Forces, a national initiative involving various areas of society to help and support service members and their families, including 1 million hours of free fitness services.

While McLellan said he doesn't accompany the Obamas that often when they travel, he doesn't worry that anyone is sneaking cookies on the sly or slacking off on their workouts. There's usually an adequate hotel gym, or the old stand-by: body resistance exercises.

"The president is someone who is going to work out," McLellan said, "even if he has to get up early. Wherever he is in the world he's going to make sure to get his time in."

Michelle Obama, he added, was one of the first people to complete the Presidential Active Lifestyle Award challenge, a six-week program designed to help children and adults adopt more healthful diet and fitness habits. The first lady, he said, wasn't cut any slack just because she lives in the White House.

"She had to report every jumping jack--everything," he said. "We're not just giving the awards out."

What's his advice for the rest of us who hope to dodge the egg nog and an extra five pounds this season?

"First, understand that your health is your wealth, and make sure to prioritize fitness," he said. "Do it first thing in the morning and get it out of the way."

Starving yourself before a big dinner is a big no-no: "That would be the wrong idea. Keep on your regular routine and think in terms of small portions." Two more tips: drink water before you start eating, and put your meal on a salad plate, which is smaller than a dinner plate. "Have 90% of what you need and 10% of what you want," he said.

So with all this great guidance, we guess there's no way to avoid sticking to a healthful lifestyle this season.

McLellan agreed. "I think all the excuses have been used up."

What makes us fat and how to avoid it

2011-11-03T12:24:00.003-05:00

There are lots of things that can contribute to putting on weight or make it harder to slim down. Personal Trainer, Jamie Johnson tells us more.

Here are my top ten causes and what to do about them:

1. Eating too much
The most obvious cause, yet still the one hat most people tend to be in denial over. The easiest ways to reduce what you eat are to use a smaller plate, replace half your meal with extra vegetables and cut out unhealthy snacks.

Most people either eat too much or, more commonly, don’t realise that some of their favourite foods are actually very calorific. Mistakes such as eating too many carbs or eating foods high in saturated fats are easy to make and can be done completely unknowingly.

2. Drinking too muchThis usually extends to alcohol, but also sugary drinks like Coca-Cola. Did you know the average person will have to run for nearly two hours just to burn off the calories in a bottle of wine? I have seen clients shed pounds very quickly just by drinking half their usual weekly alcohol amount.

3. Stress
Being stressed causes the body to store fat, as well as having many other serious health effects. Therefore, dealing with stress is essential. Stress also has indirect effects such as making you less inclined to exercise or to comfort eat and drink more. It can also lead to…

4. Too little sleep
Studies have shown that people who sleep six hours per night or fewer are likely to be more overweight than contemporaries who sleep eight hours or more.

5. Getting olderAfter the age of 30 our bodies are slowly dying. Depressing isn’t it? Our metabolism slows down, cells regenerate less effectively and we need fewer calories.

Unless we are actively trying to do more exercise, we will find the same diet we ate in our twenties will be more than we need after 30, so we’ll gain weight.

6. Losing muscle
This is also linked to getting older, but can strike at any time if you change the way you train. If you drop regular weight training to do more aerobic exercise you may find you need fewer calories.

Conversely, adding weight training to your workout will help you lose weight more quickly than aerobic exercise alone.

7. Becoming less active
Do you spend more time at work? More time sat at a desk? More time sat in front of the TV because you feel tired? More time playing computer games? Drive places you used to walk or cycle to?

It can creep up on you and suddenly you find you are less active as you get older.

8. Crash dieting
Dieting makes you fat! Especially fad diets that involve only eating one food type or drinking lots of shakes. They work in the short-term because you eat far fewer calories, but as soon as you eat normally again you gain all the weight lost and a bit more.

The key is not to ‘diet’ but to learn to eat healthily in a way that can be sustained in the long-term.

9. Using the wrong scales
Not bathroom scales, but the wrong way to asses whether you have too much fat. According to weighing scales or the BMI measurement, Jonny Wilkinson is obese. The phrase ‘big boned’ is often used jokingly, but some people can be heavier on scales without actually being unhealthy.

The best way to assess whether you have unhealthy weight or fat to lose is to use a variety of measures, including an actual measurement of fat to assess whether the weight on the scales is unhealthy fat, or healthy muscle or bone.

10. MetabolismOnly if you have exhausted all of the issues above is it worth checking there is not an underlying medical issue, such as an underactive thyroid, making weight loss difficult.

People often use a slow metabolism as an excuse for weight gain and whilst all metabolisms are different, usually the solution is actually easier to reach and less difficult to overcome.

My Blueprint for Success

2011-10-27T07:59:00.004-05:00

Last Sunday I ran a half marathon.

Now, I should tell you that I'm not a runner. I'm not built to run. I'm built to lift. But I wanted to do something way out of my comfort zone, so I chose the St. Louis Rock N Roll marathon to run.

Along the 13.1 mile run I learned and rediscovered some life lessons that I want to share with you here.

13.1 lessons I learned while running a marathon:

1. Preparation is the key. I trained for 12 weeks, I developed a training plan and stuck to it.

2. Taking Action is a must. You can make all the plans
you want but it you don’t take action on your plans, vision or goals, then your plan is just a dream

3. Have good support around you. My Mother, Flora Johnson
died from cancer while I was training for the marathon. Support is everything. I had my friends and family helping during this stormy period in my life. I had you giving me words of prayer and encouragement on Facebook. Have a support system.

5. Acknowledge then destroy negative self talk. Guess what? You’re human, and you’re going to have negative self talk when things get tough. I know I did from mile number 10 all the way to mile 13. The trick is to know that you’re having it, and then to tell yourself to shut up, and plow forward.

6. Trust people who are experts to teach you. Don’t try to
reinvent the wheel.

7. Success is 1% information and 99% application. Once again action is the key. Take one step at a time.

8. It's not running 13 miles, it's running one mile 13 times. In the process of challenging yourself to achieve something great there is personal growth that is greater.

9. Do something different. Get out of your mental comfort zone–muscles expand when you give it resistance and you’re mind expands when you step out of your comfort zone.

10. Be willing to do whatever it takes. For me it I had
to run during the heat of the day most of the time. But I was willing to do that because I wanted to spend time with my Mom during her final days.

11. Be a leader, not a follower. Lead by example-you tell your family to get out of their comfort zones, so you do the same.

12. Ignore the haters. You’re always will have people who tell you that you can’t do it. Ignore the haters.

13. Push yourself. Your mind, body and soul are infinitely more resilient than you give it credit for.

13.1. Use the power of prayer. Jesus looked at them and said, “With man this is impossible, but with God all things are possible.” Matthew 19:26

I hope these lessons were as valuable to you as they were to
me

My 5 Fitness Favorites

2011-09-05T20:42:00.003-05:00

1. Kettlebell Training - Combines both cardio and strength. Once you try a kettlebell workout you are hooked. A great way to increase your endurance and a great way to have that strong lean look.

2. Juicing - My favorite is apple, pineapple and ginger root. A nice way to start the day. Juicing allows the fruit to go straight to your bloodstream and gives you a boost of energy.

3. Working out in Vibram shoes - Working out with barefoot shoes allows you to use your leg muscles more.

4. Weight Training - Dumbbell curls, squats and bench press have been around forever and still remain the mainstay for fitness.

5. Running - A great way to clear your mind. Very challenging depending on the weather elements. You have to push yourself if it is cold, hot or warm and you can always monitor your progress by participating in a 5K, 10K, half or full marathon.

MVP Countdown Workout - 53 Days Until My 50th Birthday

2011-08-28T20:20:00.003-05:00

It's been a while since my last post. But I haven't lost focus. I'm still on track for the Rock N Roll 1/2 Marathon on Oct. 23, 2011.

Here's today's workout:

Strength Training -

Lying dumbbell press - 20lbs 1 x 10, 25lb 1 x 10 & 30lbs 1 x 10
Lying dumbbell pullover - 30lb 1 x 10, 40lbs 1 x 10 & 50lbs 1 x 10
Bench Press -135lbs 1 x 10, 155lbs 1 x 8 185lbs 1 x 8
Barbell Curl 50lbs 1 x 15
Alternating dumbbell curls - 30lbs 1 x 8
Incline dumbell curls - 20lbs 1 x 8
Barbell Curls 60lbs 1 x 10
Leg Extension - 70lbs 1 x 10, 90lbs 1 x 10, 110lbs 1 x 10
Super Set Barbell Squats (135lbs) and Hack Squats (185lbs) 5 x 10 each exercise for a total of 100 squats.

7 Mile Run

MVP Countdown Workout - 80 Days Until My 50th Birthday

2011-08-01T08:43:00.004-05:00

The Dirty Dozen
Run 1 mile

12 Kettlebell Exerices: Do 3 sets of 12 reps.

1. 2 Hand Swings 12 reps
2. Tactical Lunges 12 reps ES (each side)
3. Donkey Kicks 12 reps
4. 1 Arm Swings 12 reps ES
5. Surrenders 6 reps ES
6. Push ups reps
7. Hand to Hand Swings 12 reps ES
8. Goal Post Press 12 reps
9. Burprees with Kettlebell Press 12 reps
10. Windmills 12 reps ES
11. Figure 8's 12 reps (total of 24)
12. Halos 12 reps ES

five (5) 40 yard sprints

MVP Countdown Workout - 81 Days Until My 50th Birthday

2011-08-01T08:17:00.002-05:00

1 mile run with pryamids:

25 2 hand swings run 20 yards do 10 burpees 20 yards
20 2 hand swings run 20 yards do 10 burpees
15 2 hand swings run 20 yards do 10 burpees
10 2 hand swings run 20 yard do 10 burpees
5 2 hand swings run 20 yards do 10 burpess

MVP Countdown Workout - 82 Days Until My 50th Birthday

2011-08-01T08:15:00.003-05:00

Thursday's workout was with my trainer. She smoked me like a pack of Kools. Very challenging 30 minute Kettlebell workout. I can't even remember what the routine was.

MVP Countdown Workout - 85 Days Until My 50th Birthday

2011-07-27T07:52:00.004-05:00

It's been two weeks since my last post. My mother has been laid to rest and it was quite a celebration. In my opinion a funeral should be a happy occasion, the celebration of one's life.

I have managed to continue to workout, but due to my hectic schedule I have decided to starting training for the Rock n Roll Half Marathon instead of the Full Marathon.

Here's an update of my workouts for the last three days.

Monday, July 25, 2011

1 Mile 100 Swings

Run 1 lap then do 25 2 hand Kettlebell Swings (4 times) Time: 13:53

Tuesday, July 26, 2011

25 2 Hand Kettlebell Swings
10 Right Snatches
10 Left Snatches
1 Right Side Turkish Get Up
1 Left Side Turkish Get Up

(a Total of 7 rounds for approx. 25 minutes)

Wednesday, July 27, 2011

Kettlebell Workout 35lb

Right Hand Swings 30 seconds
Left Hand Swings 30 seconds
KB Squats with Alternating kicks 30 seconds
(Repeat circuit)

Right Side Elbow to Knee 30 seconds
Left Side Elbow to Kneee 30 seconds
(Repeat)
Suitcase Squats 1 minute

Mason Twist 30 seconds
Clams 30 seconds
Vampires 30 seconds
(Repeat)

1 mile run

Total workout time 35:26

MVP Countdown Workout - 99 Days Until My 50th Birthday

2011-07-14T17:31:00.002-05:00

My mother, Flora Johnson passed away Wednesday, July 13th. I was unware of all of the stress I was under because I tried to take a 3-mile run and felt light headed and fainted on the route I was running on. (I woke up when my face hit the ground)

Today was only a 1 mile run. Tomorrow will be a rest day as I get the funeral arrangements and insurance claims done.

MVP Countdown Workout - 100 Days Until My 50th Birthday

2011-07-12T10:27:00.004-05:00

100 days until I turn 50. 100 days is enough time to make some improvements in my everyday life including my Faith, Fitness and Finance.

Today's workout was an early morning Kettlebell outdoor workout in the backyard.

35lb Kettlebell

Swings2 hand swings - 30 seconds
Hand to Hand swings 30 seconds
2 hand swings - 30 seconds
Hand to Hand swings - 30 seoonds

Snatches
20 Snatches Each Side (ES)
15 Snatches (ES)
10 Snatches (ES)
5 Snathces (ES)

6 Minute Tabata
4 rounds of 20 seconds of exercise 10 seconds of around the world

High Pulls (right side rounds 1 & 2 - left side rounds 3 & 4)
Windmills (right side rounds 1 & 2 - left side rounds 3 & 4)
Reverse Lunges

6 Minute Tabata
4 rounds of 20 seconds of exercise 10 seconds of around the world

Tactital Lunges
Swings (Right Hand, Left Hand, Hand to Hand & 2 Hand)
Squat Kicks

6 Minute Tabata
4 rounds of 20 seconds of exercise 10 seconds of around the world

Clean & Press (right side rounds 1 & 2 - left side rounds 3 & 4)
Figure 8's
Surrenders (right side rounds 1 & 2 - left side rounds 3 & 4)

Swings2 hand swings - 30 seconds
Hand to Hand swings 30 seconds
2 hand swings - 30 seconds
Hand to Hand swings - 30 seoonds

MVP Countdown Workout - 102 Days Until My 50th Birthday

2011-07-11T11:17:00.003-05:00

I spent Sunday spending time with my mother who is in Hospice. My mother's name is Flora Johnson, a what a great mother she has been to me. I dedicate my Marathon training to her.

Proverbs 31 talks about the virtous women. The verse 25-29 describes my Mom to the "Tee."

25 She is clothed with strength and dignity,
and she laughs without fear of the future.
26 When she speaks, her words are wise,
and she gives instructions with kindness.
27 She carefully watches everything in her household
and suffers nothing from laziness.

28 Her children stand and bless her.
Her husband praises her:
29 “There are many virtuous and capable women in the world,
but you surpass them all!”

Monday morning was an early morning 9-mile run. The weather was a little humid, I did the run in a time of 1:31:10.

MVP Countdown Workout - 104 Days Until My 50th Birthday

2011-07-09T15:41:00.001-05:00

2 mile run. Saturday is an off day.

MVP Countdown Workout - 105 Days Until My 50th Birthday

2011-07-07T13:57:00.003-05:00

For to me, to live is Christ and to die is gain. (Philippians 1:21)

The above scripture is very powerful. Paul says we should live for Christ first, live to please Him by obeying Him and showing love to others. Heaven is the ultimate prize, the Bible describes heaven as Heaven is a place of “no mores.” There will be no more tears, no more pain, and no more sorrow (Revelation 21:4). There will be no more separation, because death will be conquered (Revelation 20:6). The best thing about heaven is the presence of our Lord and Savior (1 John 3:2). We will be face to face with the Lamb of God who loved us and sacrificed Himself so that we can enjoy His presence in heaven for eternity.

Here's Today's Workout

10 minute swim

Kettlebell Training:

Round 1

45lb Kettlebell - Repeat 4 times
2 Hand Swings - 30 seconds
Snatches (right) - 30 seconds
Snatches (left) - 30 seconds
Tactital Lunges - 1 minute

Round 2

45lb Kettlebell -
2 Hand Swings - 30 seconds
Burpees - 30 seconds
Squat/Curl Pres - 30 seconds

Right Hand Swings - 30 seconds
Burpees - 30 seconds
Right Hand Squat with Press - 30 seconds

Left Hand Swings - 30 seconds
Burpees - 30 seconds
Left Hand Squat with Press - 30 seconds

Hand to Hand Swings - 30 seconds
Burpess - 30 seconds
Suit Case Squats - 60 seconds

40 lbs Kettlebell
2 Hand Swings - 30 seconds
Right High Pulls - 30 seconds
Left High Pulls - 30 seconds
Push up taps - 30 seoonds

5 Right side punch ups - 35lbs
5 Left side punch ups - 35lbs
Mason Twist 30 seoonds
Plank - 30 seconds

MVP Countdown Workout - 106 Days Until My 50th Birthday

2011-07-07T13:44:00.003-05:00

Wednesday's Workout was much needed. My mother is suffering from Lymphoma and I recently found out that the illness is terminal. The doctors say she may have two weeks to two months left to live.

My mother is a strong person, full of love, giving, caring and sharing. If I was just 1/2 the person she is I would be a great person.

Studies show that exercise helps you cope when a loved one is terminal ill. You should make sure that you take care of yourself with exercise, eating smart and rest.

Here's today's workout:

Outdoor Boot Camp
1 warm up lap
8 to 1 Pyramids with Push ups and jumping jacks
10 Vampires - 35lb Kettlebell
10 Scissors
10 Right side punch ups - 35lb Kettlebell
10 Leg Lifts
10 Left side punch ups - 35lb Kettlebell
10 Scissors with a leg lift
10 KB Sit ups - 35lb Kettlebell
10 Reach ups
10 KB Clams - 35lb Kettlebell
10 Reverse Curls

4 Sets of 25 KB Swings - 35lbs and Run 1 Lap

3-mile late night run

MVP Countdown Workout - 107 Days Until My 50th Birthday

2011-07-06T19:34:00.003-05:00

Tuesday was my cross training day. I did a challenging Kettlebell workout. Kettlebells are starting to become my favorite routine.

Here's the workout:

Jump rope - 1 minute
Swings - 2 minutes
Jump rope - 90 seconds
Swings - 2 minutes

Right Arm Clean & Press - 30 seconds
Right Arm Shoulder Press - 30 seconds
Left Arm Clean & Press - 30 seconds
Left Arm Shoulder Press - 30 seconds
Push Up Tab - 30 seconds
Squat & Press - 30 seconds
Burpees with a Press - 30 seconds
Plank to Push Up - 30 seconds
(Repeat)

First round was with a 45lb Kettlebell
Second round was with a 35lb Kettlebell

MVP Countdown Workout - 108 Days Until My 50th Birthday

2011-07-04T14:00:00.004-05:00

Today I ran the Premier Bank 5K (3.1 miles) Race at Jacksonville's Nichols Park. The weather was great, I got a good night's rest and woke up this morning ready to go.

It was a great turn out with a lot of fast runners. I got passed up about 5 or 6 times and only passed 5 or 6 runners.

I finished in 142nd place of out 225 runners with a hand time of 28:51 (a 9:17 pace), but running a 5K on the 4th of July is a way to start out the day with a bang (pun intended).

I would like to thank all of the service men and women and our forefathers who have fought for our freedom.

Premier Bank 5K Race Results

http://srrc.net/wp-content/uploads/2011/07/Jax5kOVERALL.htm

MVP Countdown Workout - 109 Days Until My 50th Birthday

2011-07-03T22:21:00.004-05:00

Today was an 8 mile early morning run. Feels great to complete a long run and to finish it off with church and family fellowship. that's what Get Fit 4 Christ is all about.

For more info on my book entitled Get Fit 4 Christ log onto www.getfit4christ.com

MVP Countdown Workout - 111 Days Until My 50th Birthday

2011-07-01T20:57:00.003-05:00

Today was a combination of strength training, Kettlebell Training and running.

Strength Training Workout

Seated Dumbbell Curls
20 lbs - 1x12
30 lbs - 1x12
40 lbs - 1x12

Standing Alternating Dumbbell Curls
40 lbs - 1x12 Each Side (ES)
45 lbs - 1x10 ES
50 lbs - 1x5 ES

Barbell Curls
50lbs - 1x12
70lbs - 1x10
90lbs - 1x5

Pull Ups 1x12

Seated Dumbbell Lat Pulls
25lbs - 1x12
30lbs - 1x10
40lbs - 1x10

Leg Curls
30lbs - 1x10
50lbs - 1x8
70lbs - 1x5
90lbs - 1x3
110lbs - 1x3

Kettlebell Workout

Turkish Get Ups - 35lbs 5 ES
2 Hand Swings - 40lbs - 60 seconds
Clean & Press - 40lbs - 10 ES
High Pulls - 40lbs - 10 ES
Snatches - 40lbs - 10 ES
Squat Press - 40lbs - 10 ES
Turkish Get Ups 35lbs 5 ES
High Pulls - 40lbs - 10 ES
Snatches - 40lbs - 10 ES
Squat Press - 40lbs - 10 ES

3 Mile Run

Saturday is an off day. I have an 8 mile run on Sunday. Overall I feel great and blessed and I'm optimistic about the future.

MVP Countdown Workout - 112 Days Until My 50th Birthday

2011-06-30T13:42:00.007-05:00

15 Minute Swim

Kettlebell Workout

Part 1
10 - 2 Hand Swings - 45lbs
Clean & Press (Right)40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Clean & Press (Left) - 40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Snatches (Right) - 40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Snatches (Left) - 40lbs - 30 Seconds
10 - 2 Hand Swings - 45lbs
Bupress - 30 Seconds
10 - 2 Hand Swings - 45lbs
2 KB Farmers Walk - 30lbs - 30 Seconds
Bupress - 30 Seconds
10 - 2 Hand Swings - 45lbs
2 KB Farmers Walk - 30lbs - 30 Seconds

Part 2
Tactical Lunge - 45lbs - 30 Seconds
Right Arm Military Press - 45 lbs - 30 Seconds
Push Up Tap - 30 Seconds
Tactical Lunge - 45lbs - 30 Seconds
Left Arm Military Press - 45 lbs - 30 Seconds
Tactical Lunge - 45lbs - 30 Seconds
Push Up Tap - 30 Seconds

Part 3
Vampires - 40lbs - 30 Seconds
Mason Twist - 40lbs - 30 Seconds

Swimming for me is a challenge but worth it because it helps increase my endurance. The Kettlebell training was a breeze today. The farmers walk were a real challenge. Once again I feel great, I need to take this momentium with me in my to take me spirtiual life and business life to the next level.

The Most Dangerous Fat Loss Activity There Is

2011-06-30T00:22:00.003-05:00

By Cassandra Forsythe-Pribanic, PhD, RD

In the mid-1900’s, technology brought something into our homes that previously was only available freely at the doctor’s office, or for a penny (or more) at the general store.

This device was unique in that it could measure how much your body weighed against the pull of gravity. And since this wasn’t known to most people before, it was quite the novelty.

People would gamble to guess a person’s correct weight, and it was fun to see how much your friend weighed compared to you.

But then something happened: That number on the scale was no longer fun to look at. Instead, that number became a measure of a person’s attractiveness or how healthy their body was.

If it was too low, you were sick or lacked muscle. While if it was too high - especially compared to someone you knew - you were considered fat, or out of shape.

Body weight numbers soon became standardized, and people were then compared to each other on a height and weight basis. They were given a “too fat,” “too thin,” or “average” categorization; but, never was your weight completely right. Either you had to gain, lose, or become better than average to be happy, healthy, and desirable (whatever that meant).

Today, women and men are bombarded constantly about how much their favorite actors and actresses weigh, and (foolishly) strive to weigh the same as them. Or, they’re given the stats on a magazine model and die trying to weigh the same.

If you really think about this though: How healthy is all this weighing, really? And, how healthy is it to try and weigh the same as someone that looks completely different than you, is probably 20 years younger, and has all the time in the world to have a very low body weight?

Not healthy at all!
Since the advent of the bathroom scale, people have become obsessed about their body weight, but yet are getting heavier and heavier with each year, while our “models” and favorite movie stars get thinner.

Also, if you weigh more than our so-called “standards” for healthy body weight and our famous “models,” does that necessarily mean that you’re fat? Not exactly.

Women are more affected by this competition of numbers than men, unfortunately, and go to great lengths to try and achieve a certain body weight. But, what they fail to realize is that there’s more to those numbers on the scale than they realize, and that the numbers we’re supposed to model after are mostly unrealistic.

Your body weight on a scale does not tell you how much body fat you have. Even newer scales that claim to tell us how much fat we have, are known to have an error margin of at least 5% either direction.

Body fat, muscle mass, and bone density, however, are more important for us to focus on (if we need to focus on anything at all), compared to a general number on our home bathroom scale that tells us nothing about overall health or happiness.

The reason being is that it is well known that the more body fat you have, the more at risk you are for chronic diseases like heart disease, cancer, and arthritis; while having more muscle mass and denser bones is a protective factor against injuries and disease.

And, even when a man or woman loses a fair amount of body fat, which is a healthy move in the right direction, his or her body weight may not actually change very much, especially if that fat loss was due to an increase in physical activity (which is one of the best ways to get rid of body fat, along with an unprocessed diet). This is because as fat is lost, body muscle and blood volume is gained, and total body weight may be minimally different.

Yet, even if their clothes feel better and their pants are falling off, both men and women will complain that they’re not losing any weight at all (because, technically, they aren’t), and will feel all their efforts are wasted and will give up their quest for health and body improvement - which is totally, completely, wrong.

Sure, maybe if you’re 45 and you’re aiming for your high school body weight, you probably won’t get there, but you sure did change your body and are now fitting into clothes you haven’t worn for 10+ years! Consider this loss of inches a great accomplishment and start charting your progress more on how your body looks and feels every day, rather than a single number on a scale!

If you’re quite over-fat (see how I’m not using the word overweight here?), yes, your body weight will probably decrease as your waist slims down.

But, we all have seen the weight loss struggles with those contestants on Biggest Loser and other fat-loss shows, and can visually see the decrease in their body fat levels even if the scale says not much has happened at all. We shout at the T.V. screen and wish that the rules of the game were different, and that they should be judged on body fat losses instead of pure body weight.

Yet, we do the same to ourselves, by being mad and frustrated when the numbers on our own scales don’t do what we think they should, even though our bodies are clearly better.

The bottom line here is: Stop judging your health and body by a single number on your scale. It’s not doing anyone any good, and it’s time to do something different.

If your clothes are tighter than they ever have been before, or if you’re buying bigger sizes this year compared to last, don’t even bother getting on the scale – realize right then and there that your body fat levels are increasing; and, that it’s in your best health interest to do something about it right now before it gets out of hand.

Again – if this size increase is a change from your high school days to your mid-twenties, that’s not something to be upset about given that we’re not designed to have a body of a teenager forever (unless you’re in the modeling business, however…).

This is a healthy body
Aim for a body size that is realistic for your body. Don’t try to look like a runway model, or a Hollywood superstar. Aim to look like a fit, healthy, athletic man or woman of your age, who is not paid to look a certain way, and looks the way they do because they eat well and exercise often.

That is the body you’re aiming for, not one that has a body weight that only celebrity chefs and star personal trainers can help you achieve.

MVP Countdown Workout - 113 Days Until My 50th Birthday

2011-06-29T23:56:00.003-05:00

Today's Workout
3-Mile night time run.

Weather was a lot cooler doing a night time run, however I do run slower because of the night vision.

Quote of the day -

"If you are determined enough and willing to pay the price, you can get it done."

MVP Countdown Workout - 114 Days Until My 50th Birthday

2011-06-28T22:33:00.003-05:00

Today was a rest day and a day of pray and fasting.

Here are the benefits of a fast:

1. Builds energy
2. Restores vigor and vitality
3. Helps regulate the metabolism
4. Helps slow down aging
5. Removes accumulated wastes and toxins
6. Helps improve skin
7. Helps build discipline

On the spiritual side, it is important to remember that fasting is not a method of punishing our bodies and it is not be used as a dieting method. You should not spend time in prayer and fasting in order to lose weight, but rather to gain a deeper relationship with God. Tom Ciola, author of Moses Wasn't Fat says “fasting is a deliberate physical self-denial for spiritual growth. It enables us to have a more focused prayer life while at the same time develop a greater intimacy with God. Fasting also helps deliver us from the bondage of sin and addictions since fasting helps give us power over the flesh.”

Fasting is good medicine for your mind, body and soul. You will become a MVP as a result of fasting. Therefore, take fasting seriously because it is a very powerful weapon to Get Fit 4 Christ and in defeating your giants.

MVP Countdown Workout - 115 Days Until My 50th Birthday

2011-06-27T19:57:00.003-05:00

My hamstrings are very sore from yesterday's 7-mile run.

Here's today's workout:

1 mile run from the crib to the gym.

Bench Press - 135lbs - 1x10
Tricep Kickback - 30lbs - 1x10
Seated Dumbell Press - 40lbs - 1x10

Bench Press - 185lbs - 1x8
Barbell Curl - 70lbs - 1x8
High Pull - 70lbs - 1x8

Bench Press - 205lbs - 1x5
Pull Ups 1x15
Standing Dumbell Shoulder Shrugs - 65lbs - 1x15

Bench Press - 225lbs - 1x2

Leg Extensions
60lbs - 1x15
80lbs - 1x15
100lbs - 1x15

Bench Press 135lbs 1x20
Seated Dumbell Press 30lbs 1x20
Elevated Push Ups 1x20
Leg Press 135lbs 1x20

1 mile run from the gym to the crib.

Once again I'm feeling great endorphins really kick in today. I'm taking a rest day tomorrow. It will be a day of pray and fasting.

MVP Countdown Workout - 116 Days Until My 50th Birthday

2011-06-26T20:02:00.003-05:00

Today's Workout included:

Weight Training:

Seated Dumbell Shoulder Shrug
40 lbs - 2x20
50 lbs - 2x20
60 lbs - 2x20
70 lbs - 2x20

Standing Barbell Shoulder Shrug

100 lbs - 3x15
125 lbs - 3x15
150 lbs - 3x15
180 lbs - 3x15

Stiff Leg

40 lbs - 30 reps
50 lbs - 24 reps
70 lbs - 15 reps
80 lbs - 15 reps

Leg Curls

40 lbs - 3x8
50 lbs - 2x8
60 lbs - 2x5
70 lbs - 2x2
30 lbs - 1x12

Full Body Press

100 lbs - 2x10
125 lbs - 2x8

7-Mile Run

The Full Body Press was very challenging. The weather was hot and humid and the 7-mile run was brutal, I had to walk a lot during the run but I did finish.

Overall I feel great.

MVP Countdown Workout - 117 Days Until My 50th Birthday

2011-06-25T11:15:00.003-05:00

Today is a rest day.

I'm resting up for a long run of 7 miles on Sunday. Tonight I'll take in a live Professional Boxing Bout with Devon Alexander taking on Lucas Matthysse.

MVP Countdown Workout - 118 Days Until My 50th Birthday

2011-06-24T21:22:00.006-05:00

I will be turning 50 on October 21st and my fitness quest is to run the Rock 'n' Roll Full Marathon on October 23rd. For the next few weeks I will blog my progress and also my mood swings.

Today's Workout -

A - 5 Sets of 2 Hand Kettlebell Swings

B1- Kettlebell Clean & Press - 3 sets of 10
B2- Elevated Perfect Push Ups - 3 sets of 10
B3- Kettlebell Windmills - 3 sets of 10
B4- (1) 20 Vampires (2) 20 Kettlebell Sit Ups (3)20 Clams

C - Tabatas - 20 seconds of Burpees - 10 seconds rest for 4 minutes.

3.2 Mile Run

Today's Workout was great. I exercised outdoors and the weather was perfect 72 degrees. The four minutes of Burpees was a BIG challenge I could only do 4-6 reps within the 20 second time frame. (My Burpees include a push up and tuck jump). Has always Kettlebell workouts are the best and the 3.2 mile run seemed like a walk in the park.

On a mental note, I feel stong and encouraged despite the fact that my mother is suffering from Lymphoma. Lymphoma a cancer in the lymphatic cells of the immune system. I have to be strong for her and my three children and exercising helps me keep strong both mental and spiritually.

Does a stylist or trainer have to look the part?

2011-06-23T07:53:00.006-05:00

For many, when a hair stylist, personal trainer or beauty consultant doesn't look the part, it's a deal-breaker. Some believe their appearance is their business card.

We've all heard professionals dispense advice on how we should take better care of ourselves.

Your stylist gets on you about your damaged hair. Your dentist flogs you about flossing. Your doctor wants you to lose a few pounds – and your dermatologist is sick of your picking.

But what if those nags aren't exactly practicing what they preach? Should you turn tail and run if, for example, your personal trainer is kind of pudgy? Should you dread getting a haircut from a stylist who wears her hair in dyed-blue dreadlocks?

I feel you have to represent what you are selling. I am selling wellness and fitness, so I have to look like I know what I'm talking about.

In my line of work, I'm selling the benefits of exercise. When it comes to the business of beauty, what you see goes a very long way – and that includes personal trainers. The natural reaction is to balk at a flabby fitness guru and follow the recommendations of the trainer with the chiseled abs.

However, some overweight clients may feel more comfortable talking to a trainer who is also carrying around a few extra pounds.

If you're someone who's never gotten off the couch and sees a trainer who's lost 50 or 100 pounds up there doing a Zumba class, you're going to get motivated but you still have to make sure they know what they are doing when it comes to training you.

On the flipside, being lean and muscular isn't the only measure of stamina or fitness ability.

There are a lot of trainers that look amazing who are clueless. I think a general rule of thumb is to look at what type of fitness level you are trying to achieve, and make sure the person you choose can 'walk the walk and talk the talk.' You want to find someone that looks good and has the experience to make you feel energized, healthy and balanced.

On the other hand, hair and fashion stylists don't have the same problems when it comes to how they look. Anyone who has seen the frightful outfits worn by aspiring "Project Runway" designers, or the ghastly hairdos sported by stylists on shows like "Shear Genius," knows that even the most eccentric artists can produce mainstream looks. Their trendy customers get it and they trust.

Hair and fashion stylists are a lot more creative and frankly, get most of their referrals from people that like their clients hair, not their own.

7 Tips to Give You a Jump Start

2011-06-22T11:53:00.005-05:00

Being physically active is the initial step to living a strong life! Here's seven tips to help you achieve your quest to a healthier and fitter you!

1. Commit for 30 Days – Begin by make a undertaking to exercise every day for a month. This will jump start the habit of exericing.

2. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks and don't give up, remember exercising leads to more benefits in the long run.

3. Start Small – Trying to run fifteen miles on your first day isn’t a great way to begin a habit. Work next your ability is the right way to start your habit. Otherwise you may shock yourself off after a heartless workout.

4. Start Slow – Over time, work up to 30 to 60 mins of activity, at least 5 days a week. If you can’t work at a full 30 mins to exercise, break your routine up into three 10-minute intervals to reach your goal.

5. Create a Ritual – Your exercise goal should burn inside you so much that it becomes a ritual. Make an appointment to workout each and every day.

6. Add Variety – Try not to take long breaks (no more than three days off) on a exercise activity. Find a form of exericse that you enjoy. That way, exercise will never appear tedious or routine.

7. Find a Buddy to Exercise With – Exercise may be fun if you have someone to share your thoughts with while you workout. Statistics show that people who exercise with a buddy are more successful at reaching their goals. You can also keep each other accountable.

Here's The Best Core Exericse

2011-06-20T07:35:00.003-05:00

There are many ways to burn fat and sculpt a flat, sexy stomach. But with the media and all of the garbage on the market today, what is true and what is a myth? Can I really get a model's body by dong the "shake weight" for 6 minutes per day? My answer to this question is "no", and here is why....

The absolute best core exercise is super simple. It's the plank. A simple "push-up" position except on the elbows and you hold. That's it. Of course there are numerous variations on the plank to make it easier or harder. But the absolute best core exercise (when done correctly) is the plank.

Just remember to keep your butt down, back straight and hold for as long as you can hold!

Insider Training brings fitness seminar to Quad Cities

2011-06-02T08:06:00.002-05:00

Insider Training, Inc. is a metabolic profiling company and a leader in the Twin Cities with helping people better understand and maintain their metabolism. They are bringing their Fitness Independence Boot Camp to the Quad Cities on July 1-3, 2011. This high energy, entertaining fitness seminar will be held at the Holiday Inn Rock Island, 226 17th Street in Rock Island, Ill.

Insider Training's Fitness Independence Boot Camp seminar is complete with education, fitness assessments, and live group exercise training sessions. Exercise training with hip-hop, soul, jazz, classic rock, and gospel music. Group Fitness Classes include: 40+ Groove, Hip-Hop Generation, Singles Groove, Stretch to Live, Gospel Goodness, Boomer Fitness, and Youth Sports Conditioning.

In addition, there are education sessions, music, dancing and exercise—plus learning to improve your health and fitness with the latest research in the fitness industry. The featured presenter is Chris Dixon, M.Ed., AARP featured speaker at the 2010 Essence Music Festival, ACE, ACSM Certified Personal Trainer and NSCA Certified Strength & Conditioning Specialist.

The fitness seminar kicks off on Friday afternoon with a free community health fair and seminar then Friday evening join them for a networking/social hour. Saturday morning begins with fitness education and group exercise training sessions. Return Sunday morning for more fitness education and group exercise training sessions. Sunday concludes with give-aways and raffles for seminar attendees.

Register for the event at www.insidertrainingfitness.com and receive an Insider Training Metabolic Profile ($115 value) to help you better understand your metabolism. Early registration by June 16 is $20.00 with per session bundle of 3 classes is $45.00. After June 16, registration is $25.00. Spectators are welcome for $7.00 per session or a weekend pass for $20.00. Email qcbootcamp@insidertrainingfitness.com with questions.

How to Boost Natural Fat Loss

2011-05-31T07:44:00.003-05:00

As a trainer, I find that many clients are willing to put in the fitness and exercise component while struggling with the nutrition component of their health program. If you experience the same thing, this article is for you.

It is important to realize that nutrition plays a bigger role in fat and weight loss than exercise and physical training. There are many ways to boost metabolism and working with a personal trainer will help you to incorporate as many strategies as possible into your daily routine.

The following are a few techniques to boost your fat loss efforts:

Engage in aerobic exercise for 30-60 minutes MOST days of the week and an additional 15-30 minutes in the afternoon/evening. My peers in the fitness industry may suggest less time per week but I find that the body is designed to be active daily and maintaining a strong workout schedule boosts the metabolism. Always remember that you can break your workouts into shorter sessions to meet your schedule and personal obligations.

When exercising, use interval training and weight training sessions at least three times a week. Both techniques push the body to use carbohydrate and fat stores in the body. Weight training also builds lean muscle mass which increases your metabolism.

If you are performing weight training and cardiovascular exercise in the same day, weight train first because it will burn carbohydrates for the first 30 minutes so that the calories you burn during cardiovascular exercise will come from fat.

Always look for ways to be active throughout the day. Walking up the stairs instead of using elevators and walking as much as possible throughout the day will add up to meet your fitness goals.

Exercise in the morning when you can because it will help to control your appetite all day long and decrease food cravings.

Do not hold your breath and breathe deeply during exercise because your body needs oxygen to effectively burn fat and boost your metabolism.

Once you have the fitness component in place, you should take a look at your dietary habits to boost your metabolism.

First of all, drink water, water, and more water. Drinking cold water throughout the day actually encourages your body to get rid of excess water, increases your body’s core temperature which stimulates your metabolism and promotes cleansing of the body.

Always eat breakfast and eat 5-6 smaller meals a day (every 3 hours).

Eat the majority of your calories earlier in the day when your body is active and able to burn more calories than during sleep.

Avoid empty-calorie foods and beverages like sodas or alcohol which dehydrate your body, slow your metabolism, do not satisfy your hunger, and add to the calories you have to burn later.

Whether you want to boost your metabolism to increase fat burn or boost overall energy, make sure you consult a professional like myself and gradually incorporate the tips I am sharing with you to reach your goals. Don’t forget to avoid stress and sleep well (7-8 hours) to improve your results.

A Word About Goals

2011-05-26T08:19:00.004-05:00

When it comes to physical preparation, most athletes don’t know where to start or what direction to take. They go through the motions of training, but they’re unfocused and rarely leave their comfort zones. If they want to get to the next level, however, their activities must be much more focused and intense.

I’ve found that setting goals for my athletes has really given them the direction they needed. If you have goals in mind, like playing your sport in college or professionally, you tend to organize your life so you can meet them. Here are six keys to meeting your expectations.

1 Write your goals down. Until you put them on paper, they’re just ideas, and everybody has ideas. Once you write them down, you can start taking the necessary steps to reach them.

2 Put them where you can see them. Write your goals on posted-notes and stick them on the bathroom mirror. Look at your goals every day when you wake up and before you go to bed.

3 Set long- and short-term goals. While tracking your progress from week to week, you should never lose sight of why you are working so hard in the first place.

4 Make your goals measurable. I hear a lot of athletes say, “I need to be better overall.” How can you tell if you are better overall? For a baseball player, the proof might be improving your batting average by 100 points, increasing your RBI totals or making better plays in the field. These things are actually measurable.
5 Do what is necessary to achieve your goals. If you can’t find time in the day to develop your skills, such as batting practice or dribbling a basketball, wake up earlier. You’re competing against millions of athletes for that scholarship. Make the time.

6 Stay focused and keep your goals in mind with everything you do. If you lose concentration doing something simple, like jumping rope, you’re going to lose concentration in a game.

US Army Makes Changes to Physical Fitness Standards

2011-05-17T07:32:00.000-05:00

The United States Army will make changes to their Physcial Fitness Standards.

A revolutionary new physical readiness test will shorten your run distance, eliminate sit-ups, change the way you measure push-ups and add three new events.

In addition, a new combat readiness test may replace one of the two PT tests soldiers do each year.

The changes — the first to the PT test since its inception in 1980 — stem from a nearly yearlong effort by Lt. Gen. Mark Hertling, deputy commanding general for initial military training, and Frank Palkoska, director of the Army Physical Fitness School. He and a team of 16 fitness and nutrition experts have built a new test centered on five events:

• 60-yard shuttle run

• 1-minute rower

• Standing long jump

• 1-minute push-up

• 1½-mile run

I will have tips on how to past the Army PRT in upcoming blog posts.

Variety Truly Is The Spice of Fitness

2011-04-17T17:13:00.000-05:00

Different types of exercise can be very humbling for people because it exposes our weaknesses - and most people don't like being/looking bad at anything. The commitment to exercise is hard enough and now I'm asking you to do two minutes of Kettblebell swings, run the bleachers, do turkish get ups and push up planks. "That's too hard!" This is why most people never leave their aerobics class, get off the treadmill or attempt something other than their 15 minute walk. As a "challenging" based program MVP Kettlebell Boot Camp is designed to emphasize your weaknesses as well as your strengths. This is the sole reason why it works. Never before did you see Cardio and strength training in the same program because even trainers gravitate toward only one or two specialties.

Boredom, plateaus and injury are the enemy and the only way to combat them is through Variety. If you're struggling it's working. Swallow some humble pie and don’t give up.

10 Reasons to Exercise

2011-04-07T07:16:00.000-05:00

Regular exercise gives you so many amazing benefits, but let's face it, some days you may get too busy, too stressed and simply too tired to fit exercise in your day.

Here's a list of my top 10 reasons to exercise. Pull out this list and read it when you're having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from Stroke to Heart Disease to Cancer and Osteoporosis. Exercise is also a great defense against Type 2 Diabetes, which is one of the most widely growing diseases in the United States today.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily upset and are more peaceful.

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more alive during the day and sleep like a baby at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, the loss of both is drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as prescription drugs. Just chalk this up as yet another amazing benefit to exercise.

8. To Stay Mentally Sharp
Not only is exercise smart for your heart and weight, but it can make you smarter and better at what you do. Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against Dementia. John J. Ratey, MD, an associate professor of psychiatry at Harvard Medical School and author of A User's Guide to the Brain says "exercise is really for the brain, not the body. It affects mood, vitality, alertness, and feelings of well-being."

9. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

10. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Here's an Inexpensive Way to Improve Your Speed

2011-04-05T14:22:00.000-05:00

Every athlete wants to get quicker and faster. The difference in being faster than your opponent can make a difference in a big game.

I'm going to show you a simple and inexpensive exercise that will improve your first step and at the same time will improve your speed and quickness.

The exercise that I'm talking about that will add speed and quickness to your tools is jumping rope.

The benefits of this simple but yet complex training technique ranks as also an ideal brain exercise, bone builder, and as one of the most efficient ways of improving cardiovascular fitness in as little as ten minutes.

According to research jump rope for a minimum of five minutes a day can improve your foot speed and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as 30 minutes of jogging!

Simple grab a jump rope and do the following:

1. Start with the jump rope in each hand.
2. Jump off the ground and start swinging the jump rope under your feet.
3.Continue jumping up and down as you bring the jump rope under your feet.
4.Continue for the prescribed number of 500 jumps or for 5 minutes.

Improve Your Speed By Running Down Hill

2011-04-05T14:15:00.000-05:00

A great way to improve your speed on the athletic field is to run hills downhill. That's right running downhill instead of uphill. A lot of great athlete's such as Walter Payton and Jerry Rice improve their speed and leg strength by incorporate hill training in their workouts.

Running down Hills has many benefits:

Helps develop power and leg strength
Improves stride frequency and length
Develops co-ordination
Good for muscle memory by allowing your legs to move faster
Encourages the proper running form by using your arm action during the driving phase
Develops control as well as improved speed
Promotes strength endurance
Develops maximum speed and strength
Improves your time in the 60 yard dash

Here's a hill training routine:

1. Find a hill with a slope of approx 15° decline and a length of 60 yards
2. Running down the hill to build up to full speed and then maintain the speed for a further 30 yards
3. Recovery walk back up
4. Start with 2 sets of 4 repetitions ( a total of 8 times) and gradually increase over time

Do this routine twice a week and soon you will find yourself improving your speed.

MVP Client Loses 40 Pounds in 2 Months

2011-03-30T21:01:00.000-05:00

Each and every January people make weight loss a New Year’s Resolution and most of them give up by January 15th. They continue to make excuses, stay lazy and eat more and more and gain lots of weight.

Michael Maclin is different because at the beginning of the year Maclin came to MVP Fitness wanting to make a change and with hard work and determination he has lost 40 pounds since he started MVP Kettlebell Boot Camp.

Maclin is very satisfied with his results so far but admits he "has a long way to go.”

Keys to success:

Maclin has changed his eating habits by trimming his portions and adding fat burning foods like lean protein, veggies, and fiber-rich whole grains to his meals. Maclin also joined MVP Kettlebell Boot Camp in January, one month into the program, his clothes felt looser. Kettlebell training has helped him to rev up his metabolism and is helping him to lose even more weight.

MVP Kettlebell workouts are:

Efficient - Maclin works at a job that has a jammed packed schedule each and every day so finding the time to workout and exercise is a challenge. MVP Kettlebell classes are strength, flexibility and cardio workouts in one, so he spends less time in the gym and more time living his life!

Effective - Maclin has made great strides in fat loss, strength gains and changes in his overall body composition. His Before and After pictures tell the true story.

It's not magic. Maclin WORKS VERY HARD to burn 600-900 calories in 45 minutes, And is getting quick, quantifiable results!

You can become the next success story. My next MVP Kettlebell Boot Camp starts the week of April 4th.

Here's a glance at the schedule:

UPCOMING PROGRAMS

NEW TOWN - ST. CHARLES-MON/WED EVENING (6:00-6:45pm)
AND SAT MORNING (8:30-9:15am)-Session begins Monday,
April 4, 2011 at the Amphitheatre across from Town Hall.
Class costs $75 for the 4 week(12 classes) program.
Please register by logging onto www.mvpfitness.net.

NORTH COUNTY PROGRAMS- All classes begin Tuesday, April
5, 2011 at Hazelwood Central High School, 15875
New Halls Ferry Road, Florissant. Class costs
$75 for 3 days per week (12 classes) or $55 for
2 days per week (8 classes). Please register
by logging onto www.mvpfitness.net.

There are three times to choose from:

NORTH COUNTY BREAKFAST CLUB-TUES/THURS MORNING
(6:00-6:45am) AND SAT MORNING (7:00-7:45am)

NORTH COUNTY SUPPER CLUB GROUP I (BEGINNER'S LEVEL)
-TUES/THURS EVENING (5:30-6:15pm) AND
SAT MORNING (7:00-7:45am)

NORTH COUNTY SUPPER CLUB GROUP II-TUES/THURS EVENING
(6:45-7:15pm)AND SAT MORNING (7:00-7:45 am)

For more info log onto www.mvpfitness.net

6 Ways to Defeat Childhood Obesity

2011-03-19T15:29:00.000-05:00

Today's generation of children are the most sedentary generation in human history. Add this to the fact that 67% of the U.S. adult population is overweight, and our children are up against some daunting odds. An overweight child has a 95% chance of becoming an overweight adult without intervention. It’s up to you, as the parent, to set a healthy example for your child to follow. If your children see you making good food choices and embracing physical activity, they too will follow.

Here are a few easy ways to get you and your children started:

1. Get moving. Walk, jog or bike around the neighborhood with your children. Encourage your children to take mini physical activity breaks from watching TV or doing homework.

2. Make healthy food choices. Keep less processed food in the house, and both you and your children will benefit.

3. Organized fitness. This could be team sports, martial arts, dance classes. I-9 Sports in Florissant has a great sports program for boys and girls! Call Chip Wilson at 314-313-8036 for more info.

4. Read it, then eat it! Have your children start reading nutrition labels on food. This will empower them to make good choices. Turn it into a contest: Take them food shopping and have them look for cereals that have less than 10 grams of sugar per serving.

5. Everything in moderation. Never marginalize your child’s desires by forbidding certain foods. It will turn your children into closet eaters. Instead of your weekly McDonald’s run, make it a once-a-month occasion. An after-school snack of cookies or chips is fine, as long as it’s a once a day treat. You can also swap out any snack for a 100-calorie-pack version. This will teach your children portion-control.

6. Brown-bag it! Studies show that children who eat school lunches consume more calories than those who eat homemade lunches.

4 Foods You Should NEVER Eat

2011-03-16T20:19:00.000-05:00

You know what foods are good for you… but do you know what
foods you should absolutely, never eat? These foods aren’t just
artery-clogging; they’re horrible for your overall health and wellbeing.
So do whatever you can to stay clear.

1. Trans Fat. This is known as a complete heart killer. It’s a
man made fat (hydrogenated oils), originally designed to
increase the shelf life of most foods (think peanut butter,
margarine, cookies, etc.) Health organizations all agree that
no more than 2 grams of trans fat should be consumed per
day. Why? It’s linked to increasing LDL or “bad”
cholesterol… it increases triglycerides… and causes
inflammation. Basically, it’s a power-packed artery blocker.
So make sure you read ALL food labels. Make sure there
are no trans fats. Also, look in the ingredients. If it says
“hydrogenated oil” then don’t buy it. Even though the label
says it is free of trans fats, it still contains them due to the
hydrogenated oils in the ingredients.

Trans fat foods include - cookies, crackers, cakes, muffins, pie crusts, pizza dough, and breads such as hamburger buns some stick margarine and vegetable shortening, pre-mixed cake mixes, pancake mixes, and chocolate drink mixes ,fried foods, including donuts, French fries, chicken nuggets, and hard taco shells, snack foods, including chips, candy, and packaged or microwave popcorn and frozen dinners

2. Margarine. Avoid this one, since it has trans fats and is not
good for you. You’re better off eating real butter. Avoid the
marketing hype that it’s good for your heart. It’s not.

3. “Chinese” Food. What we here in America call Chinese
food is absolutely horrible for you. It’s loaded with MSG (a
form of salt) and boatloads of fat. The sodium content alone
will provide you with about a week’s worth of the
recommended daily allowance. If you absolutely love it, we
recommend having it no more than once a month.

4. Diet Soda. Believe it or not, these calorie-free concoctions
can actually make you fat! A study at Purdue University
found evidence that the artificial sweeteners used may mess
with your body’s metabolism, inducing you to overeat! Either
way, you should probably just stick to water and tea. And if
you absolutely must have soda, have the sugary kind… but
sparingly!

Hut Allred

Living without exercise is like smoking a pack of cigarettes a day

2011-03-16T12:39:00.000-05:00

I wrote in a previous article that 80% of African American women are overweight or obese. I also mentioned the main reason why the number is so high is because of the lack of exercise.

Living without exercise is like smoking a pack of cigarettes a day.

There are many ways to get in shape. Here are eight that will help you take your body to the next level:

1. Walking - walking just three times a week for 30 minutes can significantly strengthen your heart.

2. Boxing - An excellent way to get in shape; you will burn fat and get cut up. A boxing workout is guaranteed to whip you into shape while learning the “Art of Boxing.”

3. Boot Camp – A fast-paced military-style outdoor workout that combines calisthenics, such as push-ups, jumping jacks, sit-ups, sprints and football-style drills. Alternating quickly between movements helps you to get in shape faster.

4. Kettlebell Training – A Kettlebell is a cast iron weight lifting equipment with a handle. This trend is a combination of strength and endurance training, and will challenge every muscle in your body.

5. 5 K Training - Helps you build your endurance and conditioning so you can run continually for 3.1 miles.

6. Zumba - is becoming a very popular fitness trend. This dance-fitness program with more than 10 million people of all shapes, sizes and ages taking weekly Zumba classes in over 90,000 locations across more than 110 countries. Zumba is so much fun that you forget that you are exercising.

7. Weight Training – Enhances overall appearance and body composition, which can directly influence your self-esteem and level of confidence.

8. Bodyweight Training - Bodyweight calisthenics can be done anywhere, indoors or out, anytime, day or night. You can do bodyweight exercises with no equipment. Nothing to buy; you can start right now.

These fitness trends are a great way to get fit and develop a sense of achievement. These trends are also good for developing quick thinking, reaction skills, and are also lots of fun. Another benefit of these trends is it is a great way to make friends.

Outdoor Programs Begin April 4th

2011-03-15T13:37:00.000-05:00

ANNONCEMENT! MVP Boot Camp outdoor sessions will start the week of
April 4th. At the end of this article is the complete list of
locations, times and registration details for the program.

My Kettlebell program is becoming more and more popular and clients
getting great results. With that been said the outdoor program will
be a combination of Kettlebell training and Boot Camp training. This
program will help you achieve your fitness goals if you suffer from
regional "problem area" fat storage located on your

1. butt/hips/thighs
2. love handles
3. stomach/belly

Spring is right around the corner and if you fit in the scenario
listed above signing up for MVP Kettlebell Boot Camp will be great way
to help you get in shape Fast!

UPCOMING PROGRAMS

NEW TOWN - ST. CHARLES-MON/WED EVENING (6:00-6:45pm) AND SAT MORNING (8:30-9:15am)-Session begins Monday, April 4, 2011 at theAmphitheatre across from Town Hall. Class costs $75 for 3 days per week (12 classes) or $55 for 2 days per week (8 classes).Please register by logging onto www.mvpfitness.net.

NORTH COUNTY BREAKFAST CLUB-TUES/THURS MORNING(6:00-6:45am) AND SAT MORNING (7:00-7:45am)-Class begins Tuesday, April 5, 2011 at Hazelwood Central High School, 15875 New Halls Ferry Road,Florissant. Class costs $75 for 3 days per week (12 classes) or $55 for 2 days per week (8 classes). Please register by logging onto www.mvpfitness.net.

NORTH COUNTY SUPPER CLUB GROUP I-TUES/THURS EVENING (5:30-6:15pm)AND SAT MORNING (7:00-7:45am)-Class begins Tuesday, April 5, 2011 at Hazelwood Central High School,15875 New Halls Ferry Road, Florissant. Class costs $75 for 3 days per week (12 classes) or $55 for 2 days per week (8 classes). Please register by logging onto www.mvpfitness.net.

NORTH COUNTY SUPPER CLUB GROUP II-TUES/THURS EVENING (6:45-7:15pm)AND
SAT MORNING (7:00-7:45AM)-Class begins Tuesday, April 5, 2011 at Hazelwood Central High School, 15875 New Halls Ferry Road,Florissant. Class costs
$75 for 3 days per week (12 classes) or $55 for 2 days per week (8 classes). Please register by logging onto www.mvpfitness.net.

The #1 Reason Why 80% of African American Women Are Fat

2011-03-10T11:14:00.000-06:00

Eighty percent of African American women are obese or overweight. African American women rate the highest among other races according to Kaiser State Health Facts. The Kaiser study shows that the obesity/overweight rate among white women is 60.2% and 63.2% for Hispanic women.

The number one reason why African American women in this country are fat is lack of exercise.

The lack of exercise is also the reason behind many chronic health conditions such as heart problems, diabetes. Some of the reasons African American women give for not exercising are, being busy, lack of motivation, not knowing how to exercise and the famous “I just got my hair done”. However, the effects of lack of exercise are so serious that I recommend exercising at least four to five times per week for at least 30 minutes per exercise session.

Effects of Lack of Exercise:
Here are some of the effects of lack of exercise:

1. Chronic Diseases: The lack of exercise among African American women leads to chronic health conditions such as heart problems, diabetes, high blood pressure, arthritis, increased risk of developing cancer and premature death

2. Depression: Lack of exercise can make anybody stressed, fatigued and depressed. Exercising releases certain hormones in the body, which reduces anxiety and depression. Lack of exercise, however, can make a person depressed and fatigued.

3. Obesity: Among all effects of lack of exercise, obesity is primary. 80% of African American women are obese or overweight is a very distrubing figure. Obesity is a condition where high amount of fat is accumulated in the body, which in turn can lead to several other health problems.

4. Lack of flexibility, balance: Lack of exercise can lead to a loss of flexibility, which can make performing daily tasks such as going up two or three flights of stairs difficult. Lack of exercise can also lead to loss of balance among the elderly.

5. Increased risk of falls, injuries: People who do not exercise are at an increased risk of falls and injuries¸, which may in turn lead to knee pain, lack of mobility and decreased self-esteem.

In the next article I will discuss how exercising can be done in many ways.

Speaker focuses on fitness as NAACP hands out yearly honors

2011-02-15T10:30:00.000-06:00

The Rev. Silas Johnson received the Springfield NAACP’s Webster Plaque at the 90th annual Lincoln-Douglass Banquet on Sunday.

The award is given annually to the person who best exemplifies the spirit of service in Springfield’s black community.

Johnson devotes his time to Calvary Missionary Baptist Church and his Nehemiah Project ministries. He is co-chair of the Eastside Community Foundation and a member of the Mayor’s Homeless Taskforce.

The banquet also featured a speech by fitness author Lyle Johnson, which made a connection to this year’s theme, “One Nation, One Dream — Working Together,” chapter president Teresa Haley said.

“In order to live longer and live out your dreams, you want to be fit,” Haley said. “The NAACP has a national initiative around health, and first lady Michelle Obama is working with school districts throughout the country to talk about childhood obesity. We know obesity impacts the black community a lot more than other communities, and we wanted someone who was an expert in that area.”

Johnson is a certified personal trainer, author of “Get Fit 4 Christ” and owner of St. Louis-based MVP Fitness. Haley said organizers chose Johnson this year because they wanted a more local speaker.

“I thought it was important for us to reach back,” Haley said. “Because he’s a fitness expert and owns a fitness shop in St. Louis, we thought it would be nice to have him come back home and to educate our community of the importance of dieting and exercise and those types of things.”

By Rhys Saunders - Illinois State Journal Register

The Three A's of Fitness

2011-02-15T09:06:00.000-06:00

It amazes me that only 30% of people in American exercise on a regular basis. How often should you exercise? The frequency of your workouts will depend on your fitness level and your schedule. Beginners should start with three non-consecutive days of cardio and work their way up to more frequent sessions. The general guidelines are:

• To maintain current fitness level: two-four days a week (at least 20 minutes)
• To lose weight: four or more days a week (at least 30 minutes)
• To train as an athlete: six days a week.
I have come up with the three A’s of fitness to help you get started or maintain your exercise program. Exercising is a good habit that helps almost everyone. The benefits provided are too long to list in this article.

I encourage you be movement minded. Every day do something to move your body, whether it’s playing with the kids, shoveling the snow, or training for a marathon. Becoming movement minded is the main thing, and it must become a lifelong mindset.

Activity –

You will have a better chance of sticking with your exercise program if you get involved with an activity you enjoy. There are many ways to exercise ranging from the latest trends such as Zumba and Kettlebell training to the oldest form of exercise – walking. The word “walking” is listed in the Bible 244 times and experts say that Jesus walked an average of 20 miles per day. Starting a walking club at work or church would be a step in the right direction.

Attitude -

I have come to find out that one of the reasons why so many of my clients succeed in their fitness goals is attitude. Each and every one of them have an "I will succeed come hell or high water attitude.” This is one of the most important characteristics needed to succeed. Of all the clients I've trained, every one of the top success stories had an attitude - right from the start – that nothing was going to stand in their way.

Remember no matter what your goal or goals are "the difference between try and triumph is a little umph." - Author Unknown

Action –

Nothing is going to happen to your body if you do not take positive action. It doesn’t do you any good to have heard all of that information on how to build a good solid physical body. You want to take care of your body. You want to live longer and you want to be a more active and powerful in your living. You must avoid time killers. Doubt must be buried with faith, fear must be destroyed with confidence and procrastination must be defeated with action.

Here's a simple success tip

2011-01-31T19:17:00.000-06:00

We are expecting to get snow, ice and wind of historic portions
here in St. Louis for the next couple of days.

This gives me a time to slow down from my busy schedule and reflect
on my goals.

I have come to find out that one of the reasons why so many of my
clients succeed in their fitness goals is attitude.

Each and every one of them have an "I will succeed come hell or
high water attitude"

This is one of the most important characteristics needed to succeed.

Of all the clients I've trained, every one of the top
success stories had an attitude - right from the start - that
nothing was going to stand in their way.

Remember no matter what your goal or goals are "the difference
between try and triumph is a little umph." - Author Unknown

Keep pushing on,

Zumba at MVP Fitness

2011-01-24T11:15:00.000-06:00

Is the dancer screaming to come out in you? Are you looking for a
fun and challenging way to get in shape? Join the NEW! Zumba class
at MVP Fitness to develop the body that you desire.

MVP Fitness has partnered with Certified Zumba Instructor Rose
Galvin to bring you experienced, motivated fitness dance routines
to get you in shape before spring 2011.

The Zumba program will kick off Saturday, February 5th at 10:30 am
at MVP Fitness, 3339 N. Highway 67, Florissant, MO.

Zumba class will meet twice per week Wednesday's at 7pm and
Saturday's at 10:30am. Cost is only $50 for this five week course.

If you are interested I encourage you to jump over to the website
and sign up today.

Sign up now ------> http://www.mvpfitness.net/Zumba.html

Rose's style is FUN, EASY, EFFECTIVE and ANYONE can do it. This
class burns approximate 400 to 800 calories per hour.

The Benefits of Jucing

2011-01-18T07:52:00.000-06:00

Recently while doing a book signing in Atlanta Gospel Artist Keith Dobbins turned me on to juicing.

Juicing is preparing and drinking fruit and vegetable juices, besides the good taste, there are many health benefits of juicing that far exceed those of eating solid fruits and vegetables.

For one thing, the body can quickly absorb larger amounts of nutrients from juicing than from solid foods because the process of digestion that is necessary when you eat whole foods is bypassed. Raw fruits and vegetables contain many substances that enhance health, and juicing benefits the body by providing the most concentrated and readily absorbed source of these substances.

Another one of the major health benefits of juicing is that it gives you an energy boost and is an easy way to increase your metabolic rate.

Juicing also ensures that the body is getting sufficient amounts of phytochemicals, substances in plants that are considered among the most powerful ways to fight disease. In fact, juicing with specific combinations of fruits or vegetables can target particular conditions and improve or alleviate symptoms.

Among the most interesting health benefits of juicing are its anti-aging benefits and its potential for alleviating symptoms of depression. The effects of juicing on depression are accomplished by providing a concentrated source of minerals like magnesium, potassium, iron, calcium, and folic acid. Deficiencies of these nutrients are associated with symptoms of depression.

In conjunction with its positive effects on health, the benefits of juicing also include the fact that it is relatively cost effective and convenient, especially if you prepare your own juices. By staying healthy as a result of increasing your intake of fresh juices, you can also reduce the need for expensive medications. Since there are no side effects associated with juicing, you can drink as much juice as you are able to tolerate, thereby maximizing health benefits.

There are many tasty combinations of fruits and vegetables, and the variety of juices that can be prepared are likely to keep you in the habit of juicing once you realize the many health benefits that doing so can provide.

Here's my favorite jucing recipe:

◦1 apple, cored and sliced
◦1 cup fresh pineapple, cubed, skin removed
◦1/2 inch fresh ginger
Juice the apple and ginger together, then juice the pineapple and serve.

Let's Get Fit!

2011-01-15T22:13:00.000-06:00

How important is living a healthy and happy life to you?

Suppose you could take a few easy tips and improve your health and happiness in a matter of a few short weeks! Imagine... finally getting in better shape and at the same time having a toned and trim body that will make you stand out from the crowd.

Sounds too good to be true? Well, it isn't if you have the right advice.

Think about it. Having a strong mind and a healthy body is the most powerful feeling you can have. Simply put, maintaining the highest level of health and wellness is the way to go. It benefits you and it benefits the people around you.

But creating that highest level of health and wellness and finding the time to exercise is the hard part. It could take you years and can cost you a small fortune to figure out just the right combinations that make this wonderful union work.

But instead of knocking yourself out trying to come up with just the right pieces to the puzzle, you now have it right in front of you with the MVP Boot Camp blog. At last! Everything you need to know about becoming a better person and shaping up your body is here.

I know you're probably still leery and a bit on the conservative side, but think about this - if you keep doing the same things over and over again - you'll only succeed in getting the same results. That's why I encourage you try out my proven tips.

These jam-packed tips get to the heart of the information and are a very easy to follow. Here's a partial list of just a tiny fraction of the pearls you'll discover on this blog:

• How to eat smart
• How to reduce stress
• Videos to improve your overall health
• Motivational quotes for a successful life
• 40 Day workout plan to lose weight

Now, just imagine if you started making only a handful of these tips work for you. How much more happiness would that mean to you? There's no need to reinvent the wheel. Everything is ready for you, absolutely turn-keyed, and all laid-out for you step-by-step.

But remember, you must take action to these success tips right away. Don't fail to read this valuable information--chances are too great you'll forget. Think about your return on investment here: If you simply follow my tips from all the information contained in on this blog, you will be a step ahead of the rest.

You really can't afford not to take advantage of the recommendations on this blog, plus, it’s easy to get started right away. Just read the posts and make sure you follow through.

Get ready to enhance your overall wellness. Just think! Now you have proven tips to use and you'll never again suffer through the pain and hassle of living an unhealthy, sick and depressed life.

Lose Weight, Gain Control

2010-12-24T13:25:00.000-06:00

Being overweight is hazardous to health. It can lead to diabetes, heart disease, high blood pressure and increase the risk of cancer. Yet, conventional wisdom says that, “Losing weight is a nothing more than eating smart and exercising more.”
However, with all of the weight loss supplements and products on the market today, most people probably weigh more than they did five years ago.
For those who are finding it difficult to make the “eat smart, exercise more” guideline part of their daily routine, Erin Holland, I want to provide the following tips to help you succeed with your weight loss goals.

Remember that calories count: A calorie is a unit of energy. The energy contained in the food eaten is converted chemically into a form of energy that can be used to fuel daily activities. Calories become a concern when the extra energy in the calories eaten is stored in the body as body fat.

To lose one pound per week, you need to burn 3500 calories. Through a combination of exercise and nutrition, create a caloric deficit of 3500 calories, or 500 calories per day. Do this by tracking the food calories coming in and calories (burned by exercise) going out.

Get enough sleep: Recent studies indicate a strong link between the amount of sleep and the risk of becoming obese. Now there is a new suggestion for people who want to lose weight: Get more sleep. It may seem surprising that sleeping more would prevent obesity because fewer calories are used when resting. However, the effect of chronic tiredness on increased feelings of hunger may be making the difference in obesity risks.

In the study, those who got less than four hours of sleep a night were 73 percent more likely to be overweight than those who got the recommended seven to nine hours of rest. Those who averaged six hours had 23 percent greater risk of being overweight.

Those who average 8 to 9 hours of sleep a day not only reduce the number of hours they are tempted to eat high calorie foods; they also will have the energy to exercise more.

Get enough exercise: A well-rounded fitness program combines cardio-vascular exercise with flexibility and strength training.
To enhance cardio-respiratory endurance, the American College of Sports Medicine (ACSM), suggests aerobic activities three to five times each week for 20–60 minutes. Each workout should include a warm up for 5 to 10 minutes and a stretch to cool down during the last 5 to 10 minutes.

The hottest fitness trend today is Kettlebell Training. Kettlebell training is a combination of strength and cardio training. The benefits of a good Kettlbell workout include:

• Build strength.
• Slash and burn fat quickly.
• Increase flexibility, agility, mobility, and improve athletic performance.
• Add tone and definition to the body.
• Boost energy levels.
• Reduce stress and tension
• Get results fast for optimum fitness.

Be a coach: Eating smart and getting regular exercise is a commitment of time and energy that pays off in weight control, muscle strength and lower blood pressure. It also helps to prevent and control many other lifestyle related conditions.

To stay motivated, develop positive self-talk to help ensure compliance with newly developed eating and exercise habits. Repeat motivating phrases such as, “I love myself so therefore, I'll take care of myself,” and “I make time for my health; my health is important,’” or “I am a healthy person who eats right and exercises daily.”

Here's a way to burn 100 Calories in just 3 minutes

2010-12-04T12:28:00.000-06:00

One of the latest trends in the fitness industry today is training with kettlebells. Kettlebells look like a cannon ball made of iron cast with a handle on top.

The kettlebell is an ancient Russian exercise device; the kettlebell has long been a favorite in that country for those seeking a special edge in strength and endurance.

How can this “iron cannonball with a handle attached” be the best kept secret—as well as an outstanding tool to get in the best shape? It is because kettlebell training helps you achieve and maintain the highest levels of fitness by boosting your heart rate with a combination of cardio and strength training exercises.

Here's an example of a kettlebell workout. Just copy and paste the link below to your web browser.

http://www.youtube.com/watch?v=qaFBBZNFqgk

Here is another tip, don't try kettlebell training if you're looking for an easy way out.

Try it only if you're prepared to work hard, have fun and become a MVP.

How You Can Eat Everything on Thanksgiving… and Not Feel Guilty!

2010-11-24T07:52:00.000-06:00

Tomorrow is Thanksgiving and you’re probably getting ready to celebrate with your family and friends – with great food.

This is the time of year when most people put on a few excess pounds. I mean, how can you avoid it? All that turkey, stuffing, mashed potatoes, sweet-potato pie, green-bean casserole … it’s so easy to over-indulge now and worry about your waistline later.

But here’s some good news. You don’t have to pack on any pounds this Thanksgiving. You can stay on track and still enjoy your favorite foods. Here’s how:

1. Work out when you wake up. Before you sit down to watch the football games tomorrow or turn on the oven, do a quick workout. You’ll feel more energized, you’ll burn calories and you’ll continue to burn more throughout the day. Short bursts of moderately intense exercise work best. I suggest tying my MVP Kettlebell Boot Camp Workout. Do this fun and challenging workout and you’re done for the day!

2. Drink a protein shake. Immediately after your workout, drink a protein shake. Protein shakes are great meal replacements. And with Thanksgiving being such a busy day, you probably don’t have a lot of time to prepare a healthy breakfast. A protein shake will give your muscles the nutrients they need to rev up your metabolism. Plus, they taste great. Chocolate is my favorite.

3. Keep healthy snacks on hand while cooking. Instead of snacking on the rich food you’re cooking, put out a vegetable or fruit platter for munching. This will help you avoid temptation, so you can enjoy the food you’re cooking later without guilt. Want to dip your vegetables? Use some balsamic vinaigrette instead of a creamy dressing.

4. Try a little of everything. When it’s time to sit at the table for dinner, serve yourself a little bit of everything. But do your best to keep your plate 70 percent protein and veggies and 30 percent of the other stuff. This way you won’t feel deprived, but you’ll still stay on the right path.

5. If you’re gonna drink, drink in moderation! You know what? If you’re following the previous steps, you’re already way ahead of the game. And you deserve to enjoy yourself … hey, it is a holiday! The next day, just begin your day with a workout and tons of water and you’ll be fine.

I wish you the happiest and best Thanksgiving ever. And I hope these five tips will allow you to enjoy this amazing holiday without feeling the slightest bit of guilt!

Lots of Energy, Love, Peace, and Happiness!

The Dangers of Appetite Suppressants

2010-11-12T10:39:00.000-06:00

Cassandra Forsythe-Pribanic, PhD, RD

No one likes to feel hungry and we all know by now (hopefully) that starvation diets do not work. Sure, you may lose weight, but you’ll gain it all back, plus more - and what good is that?

Yet, for some reason, countless men women turn to fat-blocking drugs and appetite suppressants hoping to lose the extra 20, 30 and even 60 pounds they’re carrying around.

But, do you really know how dangerous these weight-loss “solutions” really are?

Do you really understand what they’re doing to your body?

Probably not, but read on and we’ll tell you.

Magical Pills Don’t Exist

You’re convinced that your problem with weight gain is because you eat too much.

No, it’s not that you’re eating ice cream every night, or because you haven’t eaten a vegetable other than the lettuce in your sandwich – it’s because you’re eating more calories than your body needs.

So, you tell your doctor this, and they recommend an “appetite suppressant” drug. And, you think your prayers are answered.

But, your body is in for a wild and dangerous ride.

Less Food Means Less Energy

Immediately you feel like you can eat less. You now think you can actually function normally without any breakfast, with a 100-calorie snack pack at lunch, and then a 300-calorie frozen meal for dinner. For a few days you feel ok and you start dropping a few pounds.

But, the second you try to start doing anything active, even something as simple as body weight squats or walking lunges you’re gasping for air, your heart rate feels like it’s going to burst out of your chest and you feel dizzy, faint and completely helpless.

So, you stop exercising and realize that this “immediate” weight loss might not be such a good thing.

(Really) Unpleasant Side Effects

After a week or so, your body starts to realize something isn’t right. You start experiencing horrific side effects such as dizzy spells, blurred vision, sleeplessness and intestinal upset.

Even worse, one of the biggest drawbacks of these fat-blocking weight loss drugs is that they stop your body from being able to absorb most of the fats you’re eating – even the healthy ones!

Fats such as the essential omega-3 fatty acids in krill and fish oils which actually help your body burn fat, fight inflammation, prevent mood swings and keep your hair and skin healthy.

Also, they stop your body from being able to absorb fat-soluble vitamins like vitamin D, which we all know is a preventative measure against cancer and protects against colds and the flu.

Who thinks dry, brittle hair, achy joints and being sick all the time sounds like a good thing? Not me!

Further, scientifically-based weight loss research shows us that low-fat diets actually increase our risk of heart disease and do not help us lose body fat. Instead, our body needs fat to burn fat and right now, your body is not getting the fat it needs.

These fat-blocking appetite suppressant drugs are not helping you at all!

Eating Right and Exercising Hard is the Real Answer

Winners in the weight loss battle know that what you eat is more important than how much you eat. And, how hard you exercise is more important than how much you exercise.

So, before you decide to pop another appetite suppressant, fat-blocking pill in your mouth, ask yourself this:

1) Am I eating foods containing protein, fat and carbohydrate, every day that Mother Nature would recognize as her own? Or would She have no idea what they are because they are covered in a colorful package, and preserved with chemicals that are no good for anyone?

2) Am I exercising intensely enough almost every day of the week to make my muscles feel more challenged than a easy stroll around the park? Or, am I just going through the motions and doing the bare minimum to get by?

If you struggle answering these questions, look towards someone who’s achieved these accomplishments to help you. Join a supportive group of people that have the same struggles as you and who are led by someone that shows them how to get past these struggles safely and effectively.

Blocking fat absorption and eating less is not the answer – you need good food to fuel effective exercise and keep your spirits high.

Otherwise your weight loss really will never work because no one likes to feel starved and irritable every single day.

10 exercise products fitness experts don't recommend

2010-11-01T12:25:00.000-05:00

With claims that you can get in shape in just six minutes a day (as advertisement for the Shake Weight states) or tone your abs even while watching TV (the Flex Belt), it's no surprise that the U.S. exercise equipment industry is a $4 billion business. But too often, marketing is triumphing over biology. It takes work, sweat and time to shed those pesky pounds and tone those muscles.

We asked certified fitness trainers and gym owners what they would never use with their clients. Here are the top 10 pieces of equipment they say they wouldn't waste money on:

Don't jump for trampolinesIn-home trampolines can be loads of fun and they're pretty cheap, starting at about $30 a pop, but you may pay a hefty price for using one. "When used properly, [a trampoline] can be an incredibly effective form of exercise, but it is too easily misused, resulting in knee injuries, ankle injuries, lower back injuries or even wrist injuries as a result of falling or improper use," says David Kirsch, celebrity fitness trainer and wellness coach.

"As an alternative, one can get an effective workout with light weights, high repetition jumping jacks, shadow boxing and/or even light plyometric squats and lunges. These exercises can be done as a circuit and are a safe, effective full body workout," says Kirsch.

The Shake Weight is more hype than science
"The $19.95 Shake Weight involves a light dumbbell that utilizes a vibration to boost muscle growth. In principle, this back and forth motion creates reactive forces throughout your body that engage more muscles to stabilize your body (i.e., the core), but the amount of resistance and the degree of motion is really insufficient to show sustained improvements. You may experience some initial gains, but once the body adapts to that stress, no further improvements will occur using the same device. Your only option is to keep increasing the resistance or leverage, but leverage can hurt the joints," says Fabio Comana MA, MS, exercise physiologist with the American Council on Exercise.

"A regular dumbbell is more effective than the Shake Weight, training muscles to move through a range of motion, not just holding them in one position. Our muscles move joints, so train them accordingly. Besides, dumbbells are cheaper (starting at $5), and you can increase the intensity by changing up the weight without restrictions," he says.

Spot reducers aren't all they're shaped up to be"Buying any product that promises spot reduction is like ripping up dollar bills and throwing them off the roof," says Liz Neporent, fitness expert, author and founder of Wellness 360. "It is a physiological impossibility to spot reduce. You are genetically programmed to lose fat in a specific pattern. So if you are genetically programmed to hold it in your thighs, that is the last place it is coming off, no matter how many machines you buy to work that area."

Walk away from those Skecher's Tone-Up and Shape-Up shoes"Skechers did not get to be a big player in the retail shoe market by being bashful. However, the claims made by Sketchers regarding its Tone-Up and Shape-Up shoe lines, which cost $50-$110, totally throws truth-in-advertising overboard. No one anywhere has been able to verify the Skechers claims that these shoes actually help you 'tone up' merely by walking in them," says Mike Torchia, health and wellness expert

"This presumptive feat of shoe engineering runs counter to what every fitness professional knows: resistance exercise that places greater demands on our muscles than usual is still the only way to gain more shape and muscle tone. Of course, if you were to wear lead boots, they will shape up your legs, but they're not quite practical."

Ab toners like Flex Belts can't replace crunches
Originally built for physical therapists to help patients prevent abdominal atrophy, the $199.99 Flex Belts are now available at your local store and online. But "they will not make your total core stronger because you would need to strengthen abs and back and lessen body fat to get a stronger core. When therapists used this machine, it was primarily used as an introductory method to teach patients more effective ways to utilize their abs/lower back/core in order to build strength and build a program to burn the fat around the middle section, which would include dietary education as well as some cardio," says Jen Cassetty, New York City fitness trainer and expert.

"The belt was never meant to be a replacement and if it was, it would be a foolish one, because you can't get toned abs from short bursts of electric pulses. In addition, over time, your abs would get used to the pulses, and therefore are not working out. I actually had a member who would go home after a long day, gel and strap himself into his belt and sit and drink beer on his recliner. No lie. I had to tell him to book a training session with me if he wanted results," says Cassetty.

Drop those home edition kettlebells
Kettlebells, which start at $15 each, can be fantastic for toning but also dangerous if not used properly. "As a certified trainer, I myself had to take courses to be able to use kettlebells, but I see them being sold in places like Kmart and Target. If kettlebells are done improperly, the chances of severely hurting your back are high," says Alberto Ortiz, NASM, ACE-certified trainer and founder of Manhattan's WORK: Elite Personal Training.

"Kettlebells should be done under the supervision of a fitness expert. This instructor would make sure you keep your back in safe alignment at all times, which will help you activate the appropriate muscles while not putting tension on your spine," says Ortiz.

Sauna suits can burn you"Sauna suits, which can retail for as little as $10, are still something people revert back to from the old days to aid in weight loss. For years, athletes and exercisers used them to help them lose weight. While they do help you shed water weight, there is no evidence that suggests wearing one will increase the rate at which the body metabolizes body fat. Actually, they are a type of product that if used too much can result in cramping, fainting, dehydration, dizziness, and even heat stroke," says Jim Ryno, celebrity trainer.

Vitamin Water and other sports drinks don't deliver healthDon't be deceived by claims that vitamin and sports drinks are a healthy water substitute. "Once you put any chemical into water, it is no longer water. You must read the labels. It has less than 0.5% of vitamins, minerals, and other stuff. That is very little to be effective, give you energy and boost your immune system. You only receive 13 ounces of carbohydrates in an 8 ounce serving, and those 13 grams are all sugar -- crystalline fructose and sugar cane. A $3.50 bottle has 2.5 servings. So you will consume 32.5 grams of sugar when you drink the bottle," says Kevin Bailey, CSCS, owner of Bailey's Total Fitness, Inc.

"If you are looking to lose body fat, it will be hindered as soon as you drink one of these. Gatorade is even worse, with 34 grams of sugar per bottle. Also, if you are diabetic, these products could possibly cause more harm than good due to the drastic spike in your blood sugar levels when consumed," he says.

$400 Soloflex Whole Body Vibration can shake up trouble"The science behind shaking your moneymaker while working out to burn more calories is dubious at best. The most credentialed expert seems to be a guy named Peter, a.k.a. The Vibration Professor. Yes, NASA uses similar technology to keep astronauts fit -- because they are in zero gravity and not able to maintain bone density! When you're here on earth in your den with something strapped around your back shaking you like an overzealous auntie, you are at risk for problems, and losing weight won't be one of them. Shaking yourself while doing anything can cause little bothersome issues like brain damage, cartilage damage and spinal damage. Like most of the medical professionals who are not, in my estimation, paid by the Big Vibe companies, I say no thanks. As babies, we can be shaken to death, so as adults, is this same behavior somehow healthy? I think not," says Sadie Nardini, creator of Core Strength Vinyasa Yoga and Ultimate Wellness Expert.

"Get your increased calorie burn from doing something tried and true, like running, walking, swimming, even, yes, I'll say it -- yoga -- a little harder for a little longer," she says.

Wii video game system can hurt as much as it helps
People may be more active because of their $200 Wii, but they are also sustaining "injuries in their knees, back and wrists because of overuse and improper warm-up. It seems that up to ten people a week are being hospitalized with injuries caused by playing Nintendo Wii games, prompting doctors in Britain to issue warnings of the dangers associated with the Wii," says Mike Torchia, health and wellness expert.

"Realize the Wii and its balance board are physical games that require practice before fully exerting yourself. The Wii games are designed for fun, and you must find the proper balance between the fun part and the exertion part. But here is where any fitness claims by Wii run into trouble. The Wii is intended for use mostly by children and teens who have a very casual approach to safety issues. Of course, safety instructions come with the Wii, but reading guidelines for safety is not high on kids' list of priorities. Ultimately, parental supervision comes in play but realistically, too many parents look at video games such as the Wii as a sort of babysitter to keep the kids busy," says Torchia.

From Lan N. Nguyen

Lunchtime workouts bulid everyday fitness

2010-10-30T12:38:00.000-05:00

Workout during a weekday lunch-break? It sounds too hard. Not only is it a mad rush to get changed but coming back to the office all hot and sweaty and having to shower before settling back into work for the afternoon seems like it would take all the fun out of the exercise.

But there are easy ways to build fitness into your weekday life, says personal trainer Lee-Anne Wann.

A workout doesn't have to take long - Lee-Anne says 45 minutes is ample. And if 45 minutes is too much, there are still lots of ways to get the maximum impact in a shorter timeframe. Lee-Anne says the key principles are to work as much of your body as possible, burning as many calories and as much fat as you can in the time you have. This can be done by working the big muscles, such as the thighs, chest and back.

"Bigger muscles require more calories, so you burn more fat. And when you work big muscles, you work the smaller muscles at the same time."

Lee-Anne also recommends switching between exercises which work the upper and the lower body. Moving from squats to shoulder presses, for example, flushes the blood around the body, forcing it to work harder.

For the really time-poor, she suggests a 20-minute interval training session.

Either on a cardio machine, or running, go as hard as you can for one minute, then more slowly for one minute. Alternating like this for 20 minutes will burn a lot of calories. Twenty minutes is the maximum length of time that kind of session will be effective. The work is out of the fat-burning zone, but boosts the metabolism so much that extra calories are burnt for anywhere between 12 to 20 hours afterwards.

Lee-Anne warns that it is not a good idea to do such an intense workout late in the day, because it will prompt too much of an energy burst. The increased calorie-burning also stops when you go to sleep.

Keep in mind that doing anything is better than doing nothing. And accumulated exercise is as effective as working out in one hit, so an option is to aim for a 10-minute walk before work, another at lunchtime and a third after work.

As well as being good for your fitness and fat-burning, working out at lunchtime gets rid of the afternoon crash. "It will stop you wanting junk food at 3pm," says Lee-Anne.

Working it out

Burning calories doesn't have to be sweaty work. Check the list below:

* 30 mins weight training: 100 calories*

* 30 mins skipping: 370 calories

* 30 mins boxing: 450 calories

* 30 mins food shopping: 130 calories

* 30 mins standing: 72 calories

* 30 mins walking upstairs: 450 calories

* Sounds low compared to standing still for half an hour doesn't it? Lee-Anne says this is because 30 minutes of weight training is broken up into bits, with rests in between. Standing requires unbroken effort by many muscle groups.

By Susan Edmunds

10 cheap ways to eat healthy foods

2010-10-21T23:27:00.000-05:00

Ramen noodles may be cheap, but they sure don’t offer much in the way of nutrition. In fact, it seems that all the affordable foods in the grocery store are pretty bad for you. However, there are ways to maintain a healthy diet for less. It takes some commitment and a little creative cooking, but the 10 tips below should help you out.

1.Stretch Your Meat – If you are indeed a carnivore, then you know how expensive meat can be. However, you can stretch your poultry and beef out by using healthy fillers like tofu and grains.

2.Make a Shopping List – By planning meals ahead of time and sticking to a shopping list, you will avoid any unnecessary (and unhealthy) impulse purchases.

3.Avoid Processed Foods – Starting with raw materials is not only cheaper, it will cut many preservatives and additives out of your diet. This can only improve your mental and physical well-being.

4.Drink Only Water – Your soda/coffee/juice/alcohol dependency isn’t doing your wallet or your body any favors. Water is the only liquid you will ever need to drink. So, put a filter on your tap and drink without guilt.

5.Buy In-Season Produce – A seasonal produce chart may help you do determine what will be cheapest at the store right now. Buying your favorite fruits and vegetables during the off-season can really cost you some major dough.

6.Shop at the Farmer’s Market – Are you paying gouged prices at your local health food store when you could be getting your food direct from local growers? Check out the local farmer’s market before heading to the grocery store.

7.Know Your Healthy, Cheap Staples – These include oatmeal, beans and rice. Foods that are filling, inexpensive and healthy should always be readily stocked in the kitchen.

8.Start a Vegetable Garden – Growing your own food is not only a cheap alternative, but also it offers many physical and mental benefits. Gardening is great exercise and helps to reduce stress, so there are many reasons to take up the hobby.

9.Avoid the Drive-Thru – When trying to save money and your life, the drive-thru can be your worst enemy. Dollar menus exist, but they are usually filled with deep-fried horrors. If you can find a 99 cent baked potato, however, knock yourself out.

10.Clip Coupons – This is an obvious way to save some money on food. However, be sure to only save coupons for healthy foods, no matter how much those Oreos are marked down.

Believe it or not, there are actually healthy foods that won’t cost an arm and a leg. You should also consider the ways you indirectly save money by eating well. Being healthy means having a higher immunity and making fewer trips to the doctor, for example. Whatever the reasons for making wiser decisions in your diet, you don’t have to spend a fortune at the local health food store to do it.

Are you ready to burn up to 800 calories 30 minutes?

2010-10-19T08:56:00.000-05:00

Do you want to work your entire body in just a handful of moves?
Would you like to see a toned, strong body and a slimmer waist in a matter of weeks?

Good, because the kettlebell will do just this and more.

Many of my Personla Training clients have already experienced the power of this iron cannonball on a handle, but I've barely scratched the surface of what this instrument of fat burning can really do... yet...

Right now, the kettlebell is the talk of Tinseltown. Current devotees include Jennifer Lopez, Penelope Cruz and Jennifer Anniston, to name but a few.

This Russian bell of iron offers every woman and man the perfect workout; high calorie burning without the fear of bulking up - Perfect! What's more, it builds power, strength and an atheltic physique.

Right now I'm using the kettlebell more and more in my own training program and I have to say that dumbbells are starting to gather dust in my workouts. What I love about the kettlebell is that it's challenging, it hits your whole body with every move and you don't need to go heavy to see good results.

Because you're moving the weight around or swinging it, the whole body has to work hard to move and stabilize it, which means a core workout that tones your midsection in record time and forces you to concentrate on each exercise.

And the best part? With a kettlebell at home you can burn an impressive number of calories and go to town on your bum and your tummy in as little as 10 minutes a day!

To find out more try my brand new MVP Boot Camp Kettlebell class for more info go to www.mvpfitness.net.

Calories in beer

2010-10-12T23:11:00.000-05:00

The term beer belly is true. Drinking beer can added on the pounds.

Here are some calorie counts for 12 ounces of different beers:
•Sierra Nevada Pale Ale: 175
•Sam Adams Lager: 160
•Pilsner Urquell: 160
•Michelob: 155
•Guinness: 153
•Heineken: 150
•Corona: 148
•Budweiser: 145
•MGD: 143
•Stella Artois: 140
•Bud Light: 110
•Coors Light: 102
•Budweiser Select: 99
•Michelob Ultra: 96
•Amstel Light: 95
•Miller Genuine Draft Light: 64
•Anchor Steam - 153
•Bass Ale - 160
•Beck's - 140
•Budweiser - 140
•Corona Light - 105
•Guinness Draught - 126
•Guinness Stout - 153
•Miller Lite - 96
•Sierra Nevada Pale Ale - 175
•Sierra Nevada Stout - 210

By the way, the average wine has about 275-300 calories per 12 ounces. Of course, one glass of wine isn't usually 12 ounces. You might drink half as much wine as you would beer, making wine slightly lower calorie.

Mixed drinks are about the same. Gin & tonic or vodka cranberry have about 300 calories per 12 ounces. Margaritas are very bad: they might have about 750 calories!

Here's a 10 Minute Ab Workout

2010-10-12T07:31:00.000-05:00

Having six pack abs is a goal for most. Copy and past the link below to your web browser and try this 10 minute ab workout.

http://christworkouts.homestead.com/abworkout10.html

How to gain patience in your weight loss program

2010-10-10T19:07:00.000-05:00

Have you ever seen a baby try and walk? Babies who are trying to walk, try to do it over many weeks and months. They make a small effort, usually fail and then try again. It is only after many efforts that they eventually master the skill.

What does that have to do with confidence?

It seems to me that even though we see all around us, that anyone that developed a difficult skill took a long time to do it, we somehow kid ourselves into thinking that we can achieve a new skill overnight. We expect to learn a language in a few hours even though you took months and years to learn your own language. Part of it is advertising that promises quick results. Part of it is we have become a society obsessed with speed. But the fact is, you can't make big changes overnight. Sorry, but it's just not possible.

So when I see people who expect to be transformed overnight from un-confident to confident, I have to give them a dose of reality. It ain't gonna happen! If you are serious about developing your confidence, you are going to have to accept the reality. It won't happen immediately. You have to be patient. You have to apply yourself every day and have a firm plan for action. If you don't do this, you will never succeed.

Remember, patience is the key. As they say, a desire for instant results can be the cause of a lifetime of failure. Don't expect results too soon. If you are getting a little better every day, not only are you guaranteed to get there in the end, but the skills you develop will be much more stable and secure. You will have earned the achievement.

Resolve today to apply yourself every day to becoming confident. It's only with a commitment to day by day improvement that you will get to your goal of being an impressive socially confident individual.

Use chocolate milk as a recovery drink

2010-09-29T12:26:00.000-05:00

Fitness experts are discovering the benefits of drinking chocolate milk after exercise.

First, it tends to be cheaper, depending upon how you buy it. Second, it can conveniently be made at home. Third, it doesn't have any artificial coloring in it. Last, and probably the most important, is chocolate milk's nutritional value: 1 cup of lowfat 1 percent chocolate milk has 26 grams of carbohydrates, 8 grams of protein, 3 grams of fat and 160 calories.

There are two recent studies I found interesting. Presented at the American College of Sports Medicine's 57th annual meeting in Baltimore, these studies show that chocolate milk may be a worthwhile post-exercise recovery beverage.

William Lunn, Ph.D., who collaborated on both studies, found that ingesting chocolate milk after a run supported skeletal muscle protein synthesis during recovery. They also found that chocolate milk contributes to replenishing glycogen stores in muscles, a source of fuel during prolonged exercise. Muscle glycogen levels in the same eight male runners were tested 30 minutes and 60 minutes following ingestion of either the fat-free chocolate milk or a carbohydrate beverage.

Muscle glycogen content was greater for the chocolate milk drinkers at both measurement times, further supporting the use of this drink in recovery nutrition strategies.

As a parent, I don't feel guilty for giving my child chocolate milk after exercise because I'm convinced "it does a body good."

Top 4 Exercises for Hips, Butt & Thighs

2010-09-13T15:03:00.000-05:00

By Kevin Moses CSCS

These are my favorite legs exercises that can be done anywhere; gym, park, or at home. Most legs exercises can be done with your own body weight and resistance bands. I recommend doing 2-3 sets for each exercise with 15 reps for each side.

In the video below I'll be sharing these exercises with correct form. Most injuries are from incorrect form and over doing it. Always start out slow and progress from there.

1. Squats
2. Lunges
3. Side Lunges
4. Penguin

Click here to review video

http://www.youtube.com/watch?v=iuaZPV95SZo&feature=player_embedded#!

Burning calories with day-to-day activities

2010-09-10T12:08:00.000-05:00

The fact is that the more active you are, the more calories you burn, and in addition to regular exercise and cutting back on high-caloric foods, there are other simple day-to-day activities and hobbies which can boost your heart rate and help burn calories:

- Mow the lawn or garden: This is good exercise and gets your heart rate going. Any type of gardening activity in general is considered a beneficial way to burn off fat.

- Vacuum and clean: According to About.com, if you spend an hour vacuuming (and cleaning your house), you can burn nearly 250 calories (based on a person weighing around 150 1bs). So get out the old Hoover and bucket and mop, and make your home squeaky clean.

- Play Frisbee: If it’s a sunny day and you have time on your hands, enjoy a game of Frisbee out on the lawn. An hour can burn off more than 200 calories.

- Shoot some pool: The pool table has been sitting in your basement for years, and it’s time to dust it off and play. Nothing spells “leisure” as a casual game of pool with friends, which can also burn off more than 150 calories per hour.

- Walk, walk and walk again: The Harvard Health Letter recommends taking the “faraway spot”: Parking your car as far away as possible in the garage so that you have to walk a while to get to your destination. In addition, pacing around the house or your office (as opposed to sitting all day) is also good exercise.

- Go shopping: A number of health experts claim that walking around the mall or dragging your shopping cart around the supermarket help burn off calories. You don’t necessarily have to exercise your wallet, either: Stick with window shopping.

- Shovel that sidewalk: During winter snow storms, start shoveling your driveway. This is a great activity that speeds up your heart rate and burns off a lot of calories.

- Play a musical instrument: You’ve always wanted to learn how to play the guitar or piano, and now here’s your excuse. It may not qualify as a vigorous activity, but according to HealthStatus.com, a half-hour of strumming your guitar strings will result in (hopefully) harmonious melodies, as well as an easy 100-calorie burn.

Top 5 Weight Loss Mistakes

2010-08-28T10:54:00.000-05:00

Here are Exercise Expert Josh Gould’s top 5 weight loss mistakes.

1. Cutting too many calories! This is number one for a reason. Since weight loss is relative once you go down in calories there is no turning back. Look to eat nutrient dense foods instead.

2. Insufficient cardio. Stop doing low intensity, long duration cardio. Every time you perform the same cardio it becomes less effective. Try high intensity interval training (HIIT) and cut down your time and body fat!

3. Cheating on your diet. I am not surprised to find out that everyone knows that a cheat meal can help with dieting (any excuse to eat badly). Take it for what it is: a cheat MEAL. That means one per week, not day, and cheat meal does not mean cheat day!

4. Not eating breakfast. Skipping a meal can make you gain weight? Yes! Skipping meals slows down your metabolism especially after the body fasts all night. Eat or drink something upon rising.

5. Bad Beverages. Just because you don’t chew it doesn’t mean it has no calories, and those calories are usually sugar! Remember that alcohol has almost twice as many calories per gram as sugar!

Biggest Loser "Winner" Pete Thomas

2010-08-23T11:23:00.001-05:00

Last week I had the opportunity to meet Season 2-Biggest Loser "Winner" Pete Thomas at the Ron Winans Heart of Champions 5K/10K Race in Detroit.

Pete lost 185 pounds in nine months. He dropped 102 of those pounds off the ranch while he was back home in Ann Arbor, MI.

Here's a few tips he gives on eating smart.

■Recognize your emotional or stress eating patterns
■Set up modifications to help you manage your stressful and emotional eating situations.
■Begin to create and practice healthier eating practices for daily life.
■Create different eating plans and practices for different situations
■Plan ahead for reoccurring food related events in your life such as office parties, holiday gatherings etc.
■Repeat the above positive behaviors until they become second nature.

For more info Pete go to his website at www.winningman.com

2010 Ron's Heart of Champions Race

2010-08-16T08:59:00.000-05:00

Many churches and charity organizations across the country are starting to hold 5K runs. For example, once again, I participate in the Ron Winans Heart of Champions 5K Run in Detroit. It is an enjoyable and unforgettable weekend. Each year Pastor Marvin Winans of Perfecting Church gives his red carpet treatment all weekend long.

The run is a blast and well over 800 people participated, include Gospel Artist Bebe Winans and Biggest Loser Winner Pete Thomas. The course at Detroit’s Belle Isle Park is very scenic and challenging.

This brings me to my next point. I urge you to participate in a 5K run in your area. These runs are very popular and you will find that there is one held every weekend somewhere nearby.

Here are five benefits in getting involved and training for a 5K:

1. It will help with weight loss, fighting aging and disease, and with generally staying healthy.
2. It will give you confidence and build character. It will also relieve stress and boost your attitude.
3. It will allow you to enjoy the outdoors and create a release of endorphins that can cause euphoria (runner’s high), or just a general sense of happiness.
4. You will have a blast and experience a sense of accomplishment.
5. You will benefit your church, the community and its culture.

Training for a marathon or a triathlon is great, but it takes a lot of hard work, dedication and most importantly, a lot of time. If you are like most people, your time is very valuable, but at the same time working out and exercising is very important. That is why I suggest that you train for a 5K run.

Here are three reasons why I love training for a 5K race:
1. It does not take up a lot of your time - you run an average of only 13.5 miles per week.
2. It is less taxing on your body – It takes me a long time to recover after running a marathon. I can recover from a 5K in a day or two.
3. It is a way to track your progress – You can try to improve your time during every race.

If you follow a good 5K training program, I strongly feel you will be able to complete your first 5K and be clocked at a competitive time within eight weeks.

Are you ready to get started? I hope you are excited. Training for a 5K will give you confidence and character. It will also relieve the stress and boost your attitude. Get off to a running start!

MVP 28 Fat Flush-WHAT TO EXPECT

2010-08-09T21:10:00.000-05:00

The MVP 28 Day Fat Flush program is a fun and challenging program designed to help you lose weight and get in shape.

What To Expect- The MVP 28 Day Fat Flush is unmatched in terms of results and intensity. As a result, your body will be challenged like no other group fitness class. Existing injuries may be aggravated and/or new injuries may occur. If you have any question about your ability to participate in this program, please consult your physician and the instructor. You are responsible for any accidents or injuries from participation in the program. If you experience any abnormal discomfort, stop exercising immediately and alert the instruction.

If you show up to the workout well fueled and push yourself to the best of your ability, then you can expect excellent results at the end of the 28 days. You will be challenged regardless of your ability level of fitness. This program is designed to challenge participants individually.

For example, if we are doing sit ups, you will be asked for 60 seconds of your best effort, not a specific number of repetitions. The advanced and beginner client can apply 100% of their effort and not be held back or overwhelmed. You will not be competing with others. The workouts and intensity will be progressive over the course of the class. If you adhere to the program, you will see major results.

How To Prepare For Class. You should wear clothing appropriate to exercise and the environment, please bring a towel, exercise mat and water. It is very important to eat and be well hydrated before class. It is also very important that you drink water and eat a light and healthy meal before the start of each workout session.

Class Etiquette. Please arrive on time to your workout. It is important to warm-up prior to exercise to reduce the likelihood of injury. Please note that tardiness may cost you and your fellow 28 Day Fat Flush members 60 seconds of push-ups.

Missed classes and refunds. You may use the other area MVP Boot Camp programs to make up missed session within two weeks of the absence. A complete schedule can be found on our website at www.mvpfitness.net. There are no refunds.

Inclement Weather Policy. In the event of inclement weather, class will be cancelled. Information on the status of class during inclement weather will be available by calling 314-831-7505. Notice of cancellation for classes will normally occur prior to one (1) hour before the schedule class time.

You may feel a little overwhelmed at the beginning of the program but you will leave each session with a great feeling of accomplishment.

CONGRATULATIONS, YOU HAVE TAKEN THE FIRST BIG STEP TO A BETTER HEALTH!

Four things I learned on my 1st Tri

2010-08-03T18:55:00.000-05:00

I can mark off competing in a Triathlon from my bucket list.

My 1st Tri was Sunday morning, August 1st. The swim was a killer, the bike ride
was murder and the run was cut throat. But I still alive.

I just thank God for what He has done, for what He is doing and
for what He is going to do!

Here are 4 principles I learn while training for the Tri. These
concepts are transferable, you can use them in every aspect of your
life.

1. The will to win - We all have dreams. But in order to make
your dreams come true, it takes an awful lot of determination,
dedication, self-discipline, and effort.

2. The desire to succeed - I just learn how to swim 8 weeks ago. It
is a great challenge to learn something new. Always remember...
don't go into something to test the waters, go into things to make
waves.

3. Personal excellence - Whatever you do, don't do it halfway.
Your whole world will improve if you work on improving your
business, your life, your relationships, your finances and your
health. And finally....

4. The urge to reach your full potential. Who are we? We are
children of God. Our potential is unlimited. Our inheritance is
blessed. May we must always honor that inheritance -- in every
belief and action.

Invest In Your Child

2010-07-20T20:13:00.000-05:00

Last week, I told you one in three children are overweight or
obese, putting them at greater risk of obesity-related conditions
like diabetes and cancer, heart disease, asthma.

But it's important to be clear that this issue isn't about how our
kids look. It's about how our kids feel.

Children who suffer from low self-esteem may smile less often, act
wrongly in the face of conflict or withdraw from opportunities to
try or learn new things.

Our children are the future and I want to do something about this
very serious problem we are facing..

I want to offer your child a Fitness Assessment at special
discounted price.

The simple MVP Fitness Assessment will educate and motivate you and
your child. It will provide you the blue print and the basis for
teaching your child the importance of exercising and eating right.

Components of the MVP Fitness Assessment include:

- Cardio Endurance Testing
- Muscular Strength Testing
- Muscular Endurance Testing
- Body Composition Testing
- Nutritional and Fitness guidance

Normally this Fitness Assessment costs $40 but as a special offer
you can have it for only $20, that's a 50% discount.

But, there is one catch. I can't keep this offer open forever. It's
only good until July 24th. After that time this special offer will
not be open. So, please don't delay. If you were considering
improving your child's health, now is your best time to schedule an
appointment. Just call my studio at 314-831-7505 and let them know
you're taking advantage of this special offer, we'll handle it from
there.

Michelle Obama Speaks on Obesity

2010-07-13T23:33:00.000-05:00

First Lady Michelle Obama talked about her crusade against childhood obesity at the NAACP's National Convention in Kansas City.

Right now in America, one in three children is overweight or obese, putting them at greater risk of obesity-related conditions like diabetes and cancer, heart disease, asthma.

The fight against childhood obesity begins with you and me.

In other words, we can't tell our children to eat their vegetables if we sit around eating French fries. And we can't tell them to go run around outside if we spend all our free time on the couch watching TV.

Here are five small changes that will make a big difference and add up to real results:

1. Eat More Fruits and Vegetables
2. Eat Less Sugar and Fat

3. Eat Healthier Snacks

4. Watch Our Portion Sizes and

5. Eat Together as a Family

5 Fun Family Fitness Tips

2010-07-06T17:36:00.000-05:00

Spending quality family time is getting harder and harder. Gone are the days when children played around for whole day and their mothers had to call them back home to eat dinner. Today, on an average four out of six children spend their time watching television and surfing the internet for more than five hours a day. The present generation is very electronic centric and sees their world through TV, computers and cell phones.

The solution is a commitment on the part of the entire family to spend more time together. Summertime is a chance to spend some time on home improvement; improving your health and your relationship with the family.

Here 5 ways to have fun with family fitness:

1. Dig and Plant in the Garden- Help everyone plant their own vegetables, fruits and flowers.- having to clear, rake, seed, mow, aerate, fertilize, dethatch and water a garden or lawn tends to overwhelm the average person. The physical strains associated with a good day on the yard can be very positive and a great workout with creative benefits.

2. Take a Family Bike Ride - Bicycling is a good cardiovascular exercise that increases the health of your heart. You can plan cycling trips on safe trails by calling your local bike shop or bike club.

3. Go To the Pool - Water sports and especially swimming, are often a favorite summer time activity. There are many physical benefits of swimming and because of the low impact nature of the workout, swimming is considered a terrific exercise choice for not only healthy people, but also for those who face health challenges.

4. Take a Family Walk – Walking is an easy way to get - and stay healthy. Almost anyone can do it, it fits into just about any schedule, and best of all, it can be done with company of the entire family.

5. Yes, Your Own Backyard - Play traditional and modified backyard sports: basketball, softball, volleyball, and tetherball. Other activities include counting hula hoop rotations, jumping rope by practicing rhythms, rhymes and tricks and washing the car while enjoying an active game with the hose.

Family exercise may not be a miracle cure, but at times it sure seems like it. Remember, if you're tired and don't feel like exercising, once you start, you'll feel so much better. It is an amazing way to achieve and maintain your entire family’s health.

Take Action Now!

2010-05-16T19:32:00.000-05:00

Nothing is going to happen to your body if you do not take positive action. It doesn’t do you any good to have heard all of that information on how to build a good solid physical body if you don’t take action. You want to take care of your body. You want to live longer and you want to be a more active and powerful in your living.

You want to have more energy, more drive and more endurance. Why? Because you don’t want be a couch potato with no vision or no purpose in your life. There is a purpose in building up your body and that reason is to live a healthy life. Not only should you want to look good and live a healthy and prosperous life, but also you should want to live to be around the people you love the most as long as you can.

You must believe in yourself and you must employ the same power and force for your weight loss goals. You must take action.

Here are the 6 Common Reasons for Not Taking Action:

1. Confusion and not knowing where to get started - you may have a great goal, but sometimes no plan on how to really do it.
2. Procrastination - you won’t even try! You create excuses to put off your goal.
3. Lack of confidence - your main thoughts are about how you have tried this goal before but you failed.
4. Lack of motivation - the goal you set no longer has any importance for you.
5. Lack of support from the people around you - in fact, it starts to tear at you, because you start to believe you will not achieve it.
6. You! - ask yourself: "What is really stopping me from achieving my goal?"

Look at the weight loss you have set for yourself, the one you have let go. Then ask yourself: "What is really stopping me from achieving this goal?"Seriously, ask yourself: "What is stopping me from taking action and giving it my best shot?”

Keep asking yourself this question until you find the answer to what is truly stopping you from becoming successful in your weight loss goals and write down every reason! Whatever reasons you have for not taking action, whatever is stopping you from achieving your dream, you can do something about it.

For every reason that stops you, there's often an easy solution! Always remember:

“If you're walking down the right path and you're willing to keep walking, eventually you'll make progress.” – Barack Obama

3 Quick Ways Lose Weight Before Your Vacation

2010-05-10T19:56:00.000-05:00

Summer time for most of us is the time for a vacation. There are many moments to look forward to during your vacation such as, the joy of relaxing and just enjoying one another, the feeling of not having to be a certain place and looking forward with anticipation to going on a trip where all you do is look around and enjoy God's creation.

Of course you can fully enjoy all of these moments and more by getting yourself in better shape before you leave for your destination. Here are three of the quickness ways to lose weight before your much deserved break from the hustle and bustle.

Boot Camp – Boot camp workouts are great calorie burners because you're moving rapidly from exercise to exercise and working upper and lower body at the same time. Boot camp exercise burn big calories. You can expect to burn off up to 600 calories per hour during a single boot camp session. This is more calories than you'll burn with most other types of exercise. Each workout builds confidence in your physical ability which can carry over to all aspects of your life.

Kettlebell Training – I have been training my clients with Kettlebells for over four years now and everyone from top athletes to soccer moms is joining the kettlebell revolution for one reason: Kettlebell training works. If you’re like many others, you have a basement full of machines, equipment and DVDs collecting dust. All things you tried and that didn’t get results, either because they didn’t work or because they didn’t work fast enough to keep you interested. Kettlebells are different. The combination of strength and cardio will give fast results and will motivate you to keep going.

Bikram Yoga - also known as “Hot Yoga”, is the practice of a series of yoga poses done in an intentionally over-heated area. Bikram Yoga requires the room temperature to be between 95 and 105 degrees Fahrenheit. You will sweat profusely during the workout, eliminating toxins and cleansing the body. It can help you lose weight for obvious reasons. First, the simple act of working out helps you shed pounds, especially when the workout raises your heart rate and it is also helpful when reshaping the body as it helps to tone, lengthen and strengthen muscles. Plus, your posture, balance and coordination will improve, which can help to significantly improve your physical appearance.

I encourage you to use your vacation as motivation to get in shape. Use one or all three of these exercise methods and not just little walks around the block. As for your diet, remember to eat real food, eat vegetables, eat fruits, whole grains - don’t eat things in packages and don’t eat things in wrappers.

Walk your way to Fitness

2010-03-20T10:28:00.000-05:00

Instead of driving everywhere, try "strolling-it" whenever possible. Experts recommend taking 10,000 steps per day (2,000 steps is about one mile) through exercise and daily activities to improve overall health. Walking at a moderate pace burns over 200 calories per hour!

Pace yourself for Weight Loss

2010-03-19T10:36:00.000-05:00

Whoever of you does not forsake all that he has cannot be My disciple. --Luke 14:33

Any misuse of natural pleasure has bad consequences. If you eat entirely for pleasure, you become flabby and unhealthy. Try to eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.

The Benefits of Wheatgrass Juice

2010-02-22T14:32:00.000-06:00

One of the best things about Wheatgrass Juice is that it is immediately absorbed into the bloodstream and gives you immediate energy!

Here are a few benefits:

Wheatgrass is an energizer . The get-up-and-go obtained from wheatgrass juice is outstanding. Two ounces of fresh juice equals 3 pounds of organic vegetables in vitamins and minerals, or the equivalent of two cups of coffee. All you need to do to feel the amazing benefits of wheatgrass juice is drink two ounces of it! You'll feel refreshed and energized throughout the day.

Wheatgrass juice is nutritious . Wheatgrass juice contains most of the vitamins and minerals needed for human maintenance. Wheatgrass is also an excellent source of calcium, iron, magnesium, phosphorus, potassium, sodium, sulphur, cobalt, and zinc

Wheatgrass cleanses the body. The many detergent factors of wheatgrass juice will drain the lymph system, which carries away many toxins from body cells. When an imbalance exists--sore tendons and joints, degenerative disease, etc--there is a natural build-up of mucous in the lymph area. Wheatgrass juice will break down the mucous and allow it to drain. Wheatgrass is a powerful cleanser and may start an immediate reaction with toxins and mucus in the stomach and thus may cause nausea. Start with a 1-ounce serving and work up. Drink on an empty stomach. Keep refrigerated and drink the same day.

Wheatgrass juice is a wonderful aid in weight control. The starch of the wheat berry is stored energy which when converted to simpler sugars is a quick energy source. It is especially good for athletes because it is a juice and assimilated in 20 minutes. Wheatgrass picks up 92 of the 102 minerals in the soil and contains all vitamins science has isolated. Because one ounce of juice equals two pounds of produce nutritionally, it naturally shuts off the appestat, which is the area in the brain that is believed to regulate appetite and food intake. It helps in weight control. The nutritional value of wheatgrass Juice is so high that many people don't feel those "cravings" that lead to overeating.

You can buy wheatgrass juice at your local Smoothie King.

JJK To Appear On BET's Mo'Nique Show

2010-02-19T10:10:00.000-06:00

Last month I traveled to Altanta with Jackie Joyner- Kersee for the Vision to Visionaries: Women Empowered, A Legacy of Change Event. January 28, 2010, JJK along with Ruby Dee, Jasmine Guy, Morgan Pierce, and Sonia Sanchez participated in an intimate and engaging conversation before an invited audience at Spelman College in Atlanta.

Produced by the National Visionary Leadership Project (NVLP), the panel's discussion was streamed live via the NVLP website http://www.visoionaryproject.org/.

The morning of the event the panelist did a pre-recorded taping on The Mo'Nique Show. During the show, Mo'Nique had decided to challenge JJK to a little race, live in the studio. When Mo'Nique threw out the challenge, JJK she just smiled thinking it was a joke. When Mo'Nique stood up and kicked her high heels off, JJK realized it was Showtime! I won’t tell you how this one ends but the show will air Monday February 22nd, 2010 at 10:00 CST and at 11:00 EST on the BET Network. If you can, WATCH IT!

10 Ways to Stay Healthy in 2010

2010-01-26T08:38:00.002-06:00

Taking care of your body is very important in order to live a long, healthy life. Following these 10 tips and you will be able to add more years to your life and add more life to your years.

1. Drink plenty of water.

2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.

3. Eat more foods that grow on trees and plants, and eat less food that is manufactured in plants.

4. Live with the 3 E's -- Energy, Enthusiasm, and Empathy.

5. Make time for prayer.

6. Play more games.

7. Read more books than you did in 2009.

8. Sit in silence for at least 10 minutes each day.

9. Sleep for 7 hours.

10. Take a 10-30 minutes walk every day ---- and while you walk, smile.

ConvenantLife Family Worship Center to Host Get Fit 4 Christ Workshop

2010-01-11T21:02:00.000-06:00

Pastor Phillip Davis is bringing fitness trainer and author, Lyle Johnson of MVP Fitness to speak at CovenantLife Family Worship Center on Saturday, January 16th from 10:00 am-11:30 am.

Johnson will present information on weight loss, body transformation and nutrition. This event is a perfect opportunity for those who want to get a jump start on their dietary and fitness resolutions and to get focused and committed to healthy lifestyles for the New Year. Johnson motivates people to strengthen their spiritual and physical bodies in his new book, Get Fit 4 Christ.

The book empowers people to take charge of their lives and focus themselves through scripturally based meditations, prayer and action. The book, available at ConvenatLife Family Worship Center on the day of the workshop, makes getting fit a practical and obtainable goal.

The St. Louis based Personal Trainer will demonstrate fitness techniques and give tips on using scripture as a guide to achieving optimum physical and spiritual health. “There are thousands of weight loss products out there, but we have the highest obesity rate in the history of mankind.

“I want to help people make lifestyle changes that will produce long lasting benefits and not just quick fixes,” says Johnson.” The presentation is for men and women of all ages and fitness levels.

For more information call the church office at 405-232-0754. ConvenantLife Family Worship Center is located at 301 N. Walnut in Oklahoma City.

Here's 10 Ways to Get Thin in 2010

2009-12-30T13:00:00.000-06:00

Having a New Year’s resolution of losing weight is a popular goal for many people. Here are 10 ways to shed those unwanted pounds throughout the year.

1. Make it happen – Staying physically fit and losing weight is a lifestyle change. It’s up to you, make the decision to transform you body into a healthy temple and finally do something that is good for YOU.
2. Throw away your scale – Don’t step on the scale for the first six weeks. Once you stick to your resolutions you will be you healthy – you will feel better – and when you look in the mirror you look better and have more confidence in YOU! This is SIMPLY NOT anything a scale can measure.
3. Plan, Plan, Plan – The old saying is true, "If you fail to plan, you plan to fail "
4. Support - When you are trying to get more fit, it is very important to have family and friends supporting you along the way.
5. Keep only healthy food- in the house all the times and make sure you eat enough of it.
6. Take a multivitamin - the clear benefit of daily intake of multivitamins is to prevent vitamin/nutrient deficiency. It will also improve your mental and physical condition and well being.
7. Apple Cider Vinegar – Dr. Steven Gibb says “Apple Cider Vinegar is the icing on the cake. Everyone in the world should be drinking this on a daily basis!” There are many benefits to this wonder supplement, such as maintaining healthy skin, controlling weight and removing body sludge toxins.
8. Track your progress - keep track of your training routines to measure weight, rep, and set increases and always make sure that you are constantly reevaluating your fitness plan every 4-6 weeks.
9. Rest - Not getting enough sleep can dramatically affect your current and future health. If you are not getting enough rest, you will begin to notice it in a physical way. While there is no perfect number in terms of hours of sleep, eight hours should be your target each and every night.
10. Enroll in a group exercise class - Group Exercise can take many forms, such as aerobics classes, yoga classes, boxing instruction, spinning classes and boot camp. Group exercise is a great way to have a scheduled, supervised workout. It also adds the element of camaraderie and accountability.

If you're looking for a way to making 2010 your best year ever and if you’re committed to becoming successful in losing weight and looking great, then following these 10 simple steps is the answer.

2010 MVP Boot Camp Schedule

2009-12-29T00:14:00.000-06:00

Here is the 2010 MVP Boot Camp Schedule. For more info call Lyle Johnson at
314-831-7505.

Session 1 - Jan. 2-Jan. 30

Session 2- Feb. 2-Feb. 27

Session 3- March 2-April

Session 4 - April 6-May 1

Session 5 - May 4-May 29

Session 6 - June 1-July 3

Session 7 - July 6 -July 31

Session 8 - Aug. 3-Aug. 28

Session 9 - Aug. 31-Sept. 25

Session 10 - Sept. 2 -Oct. 23

Session 11 - Oct. 26-Nov. 27

Session 12 -Nov. 30-Dec. 18

Who Else wants to be a winner?

2009-12-29T00:04:00.000-06:00

I invite you to come join my fun and exciting fitness boot camp which not only promotes the body of your dreams but in the healthiest way possible.

There have been many success stories this past year with several MVP clients achieving their dreams and goals.

For example: Pam Mattox won the Wentzville 5K race. Pam says, "when they were announcing the winner for my age range, they called out my name! We screamed and laughed at the same time! Thanks Lyle for encouraging me and making me run strong!"

Lyle, if you want to WIN in 2010" it is all about making healthy lifestyle choices which you will learn throughout the duration of the boot camp.

This is a 4-week program and costs only $75 and begins Saturday, Jan. 2, 2010. Please sign up today and bring a friend!

Log onto http://www.mvpfitness.net/ for times and location.

MVP Boot Camp IS AN ENJOYABLE PROGRAM DONE IN A FRIENDLY, SAFE, RESPECTFUL AND SUPPORTIVE ATMOSPHERE! THIS IS FOR PEOPLE WHO ARE READY TO GET RESULTS NOW.

Sign up today.
http://www.mvpfitness.net/

Here's 3 workouts to help you maintain your progress during the Holiday Season

2009-12-21T15:03:00.000-06:00

The final MVP Boot Camp of 2009 ended this past Saturday.

We have had many success stories during the course of the year.

Many of you have lost inches, cut away the pounds, improved your eating habits, lowered your blood pressure and even won 5 K Races.

Plus, one client reached his ultimate goal by signing a Professional Baseball contract!

I encourage you to keep the same motivation and determination for the upcoming New Year.

The first MVP Boot Camp of 2010 will begin on Saturday, January 2nd.In the meantime, I have included a few workouts that you can do during the Holidays.

These workouts are challenging and will help you maintain the progress you have made during the year.

Click below for your workouts

Get Fit 4 Christ Day 1 Workout

Get Fit 4 Christ Day 2 Workout

Get Fit 4 Christ Day 3 Workout

Thanks for your support of MVP Fitness and I will see you on Jan. 2nd!

4 great ways to put on the pounds

2009-12-07T20:06:00.000-06:00

My tip this week is to not give up, remember reaching your fitness goal is a gradual process.

But if you DO decide to quit here are some great tips that will allow your body to become more sluggish and will allow you to pack on more pounds GUARANTEED!

1. Eat only process and fast foods - If you're truly serious about packing on some serious fat, you'll follow this rule faithfully. It is also a great way to spend lots of money too.

2. Get to bed as late as you can - This technique is a great way to make you so tired, that you won't feel like exercising.

3. Stay away from water - This tip will allow you to add to the overall toxic load on your system. Remember to use coffee, tea and soda so your metabolism will slow down.

4. Don't exercise at all - You want to watch as much TV as possible and do nothing at all. This is a great way to raise your blood pressure, give you a greater chance of a heart attack and it should allow you to live a more shorter and lazier life.

So that's it!

Follow just one or two of them for even a short time and you'll see a rapid softening of the waistline and a BIG gain in scale.

If you following all of them, you'll be stunned by your appearance in your mirror staring back at you within a month.

Give it a go!

ACE Announces Fitness for 2010

2009-12-01T20:34:00.000-06:00

The following represents ACE's listing of the top fitness trends for 2010:

Cost-Conscious Workouts at Fitness Clubs and at Home: The impact of the economy continues to affect the choices of fitness enthusiasts and health clubs alike. Gyms will alter programming and training to better serve the needs of the cost-conscious member, while in- home workouts utilizing small, portable fitness equipment will be popular among individuals watching their budgets.

Group Training: Individuals will scale back on personal training sessions to take advantage of small-group training and group class participation as another way to save on expenses. Health clubs may alter some programs to better suit the needs of larger groups. Likewise, individuals may find that the group setting offers additional motivation and support of their fitness efforts.

Time-Efficient Workouts for the Time-Pressured American: Shorter yet higher- intensity workouts will be more appealing to those with busy schedules because they can reap significant fitness rewards with relatively minimal time investment. Boot-camp style workouts will continue to be one of the most popular of these trends in 2010, offering the ability to burn a sufficiently large number of calories while simultaneously improving muscular fitness. Circuit training will also be a time-efficient workout of choice due to its combined strength and endurance activities.

Exergaming: Exergames will continue to climb in popularity and be taken to the next level: fitness clubs. By integrating fitness-based video games into their programming, clubs will offer unique exercise sessions for game-lovers and those looking for variety within their workouts. Studies conducted by ACE on exergaming-type systems, including Nintendo's Wii Sports and Wii Fit and the PC-based Dancetown, offer insight into the true fitness benefits associated with these alternative fitness options.

Boomer-Specific Programs: Special fitness programming for aging adults will remain a strong trend next year. Growing numbers of boomers recognize the multitude of benefits that come along with regular exercise participation, from lowering blood pressure and cholesterol to maintaining one's functional independence and overall wellbeing.

Functional Training Workouts: Functional training workouts will increase in variety, including popular suspension training tools such as TRX. The portability and time- efficiency of these workouts will appeal to people looking to stay fit at home, the office, the gym or while traveling.

Health and Fitness Awareness: The importance of health and fitness is gaining greater awareness among commercial and governmental organizations. There will be a strong movement towards collaboration between these groups and health and fitness organizations throughout the New Year. These diverse groups will work together in the fight against physical inactivity and obesity.

Importance of Proper Professional Credentials: Health and fitness clubs are recognizing the need for, and the importance of, hiring trainers who hold high-quality, reputable professional credentials. NCCA-accredited fitness certification is fast becoming the recognized stamp of approval for credentialing quality in the fitness industry. ACE is among the few organizations to which the National Commission for Certifying Agencies grants this accreditation for certification programs.

Specialty Exercise Classes: Specialty classes such as ethnic dance, hooping, pole dancing and Zumba will remain popular due in part to the continued success of shows like Dancing with the Stars and So You Think You Can Dance. Fusion-type classes will be popular among fitness enthusiasts that want to switch up their typical workout programs. Additionally, more gyms will offer unique group exercise programs and mind-body activities.

Fitness Training Tools: Technology is continuing to infiltrate the fitness world. The use of tracking and online training and scheduling tools will increase in the coming year with more people looking to better gauge their progress by accessing and monitoring details of their fitness programs. Some popular examples of tracking gadgets include GoWear fit and Fitbit, while online tools such as TrainingPeaks software offer fitness programs and meal plans that people can access 24-7. Mobile applications are even bringing fitness on-the-go through iPhone applications and other downloadable programming.

Exercise away those winter blues

2009-11-28T19:29:00.000-06:00

To varying degrees, many people experience the winter blues. This seasonal mood swing is thought to be related to the lower levels of sunlight present during the colder winter months. In my many years of experience with clients, I have noticed a definite trend in a lack of desire to exercise and an increase in consumption of comfort foods during this season. I liken this phenomenon to a human version of going into hibernation.

Ironically, it is the very thing we want to avoid that will help lift our spirits and make us feel better _ regular exercise. You should participate in outdoor activities, especially on sunny days. For the less physically fit, starting gradually with smaller, enjoyable tasks and to do them faithfully until it becomes a habit.

A five to 10 minute brisk walk is a good start. don't just trudge along, cursing the cold. Walk briskly and with purpose, breathing in the fresh air deeply. Stretch your arms out, squat down then rise up on your toes a few times. Simple. You will be surprised at how energetic you feel afterwards.

Carve out some time each week to focus on physical fitness. Workout at least three times a week, 30 minutes to an hour. Find an exercise DVD, such as Get Fit 4 Christ, you can use at home or hire a Personal Trainer at MVP Fitness. Workout alone if you prefer or in a group by taking a class.

Here's tips to stay in shape duing the Holidays

2009-11-27T10:22:00.000-06:00

With all the food and family around, it's easy to fall off the exercise wagon during the Holidays. Here are a few tips to follow.

--Do this for you! Setting personal goals rather than goals based on others' perceptions will help you feel more successful.

--Have a Positive Mental Attitude! Believe you can accomplish what you set out to do!

--Assess Barriers: Know what might get in the way of you achieving your goals.

-- Do something you like - Make sure you are doing something you like to do.

-- Personal trainer: Meet with a good personal trainer for a personalized training program.

-- Always be willing to try something new, it can help you overcome a barrier.

-- Reward yourself along the way to achieving your goals with a new outfit or iPod etc.

More people are sticking to their exercise regimen. YMCA and national statistics indicate 56 percent of people who join fitness centers are still members two months later. That's 18 percent higher than just three years ago. The YMCA says the increasing success is because of increased public awareness of the benefits of regular success.

Thank you and here's your chance for FREE Personal Training Sessions

2009-11-08T19:57:00.000-06:00

During the busy year I don't always have the chance to thank you for your business. But during the upcoming holiday season I would like to do something special to show you how valued and special you really are to me.

So to prove it, I'd like to give you $12 off of MVP Boot Camp for the next session.

Normally the price for MVP Boot Camp is $72 but if you sign up for this upcoming session (Nov. 10th -Dec. 12th - it's only 60!)

But that's not all...

If you're one of the first 30 clients to sign up, I will also give you two (2) free personal training sessions. That's right during your free personal training sessions I will show you more ways you can burn fat and get rid of those unwanted pounds....and it's yours absolutely free until I run out of the 30 I have room for.

So don't wait. If you've been putting off starting or improving your weight loss goals - now is the perfect opportunity to save.
While this is on your mind, why not give me a call at 314.831.7505 or log on to http://www.mvpfitness.net/ to sign up for the $60 special and schedule a personal training appointment?

Once again thank you for your continued business this year. I hope you'll be able to take advantage of this special savings during the holidays.

Remember, if you're one the first 30 clients to schedule an appointment - you'll also get two personal training sessions, absolutely free!

Eating tips for the Holiday Season

2009-11-02T00:08:00.000-06:00

The number one goal for the majority of Americans is to lose weight. But keeping up with your weight loss goals can be tough during the Holiday Season. Eating right and exercise are fundamental; they’re critical for weight loss. Your body has to be set up in order to burn fat and to lose weight in the first place. Here are some nutritional tips to follow during this joyful time of the year:

1. Eat Your Breakfast - I love eating breakfast, because I need to fuel up early in the day. Eating a good solid breakfast to start your day helps supply you with the fuel you need to get started, especially if you are incorporating an early morning fitness program into your day. You need the fuel to get your engine going in the morning. Do not starve your body early, because you may have the tendency to binge-eat later. Your body gets into the craving mode. Feed your body early!!

2. Food From God is Best - We should eat all foods that were created by God and avoid all the foods that are created by man. The things that were provided to us by God and by Mother Nature are the things that we should be eating every day. So, that would mean free-roaming chickens and grass-fed cows that were treated the right way, vegetables that grow out of the ground and fruits that grow on trees. If you thought to yourself, was this provided to me by God and Mother Nature? If the answer is yes, most times it is something that you should eat. And if the answer is no, you should probably stay away from it.

3. Eat Home Cooked Meals - A mother’s cooking is one of the most beautiful things that exist. A mother cooking Sunday dinner for her entire family can’t be beat, because she does that out of love. It’s one of the most wonderful things in the world. Anybody that remembers that is still feeling great inside. And it’s not because her food tasted good, it’s because of the passionate way it was made with love and good intentions for the family.

4. Flush it Out - Water does the body good when it comes to good health. It is absolutely impossible to lose weight without water. Your body flushes the toxins out of your body via water so it will not lose fat. When your body loses weight, it actually metabolizes through the fat and the fat has to leave the system. And the way the fat leaves the system is with water. So, if it has no system to get out, then it would be absolutely impossible to lose weight. Water also lowers your desire to eat, and also helps keep your skin looking smooth and young.

2009-10-14T15:28:00.000-05:00

MVP Fitness is pleased to announce the addition of a new class called MVP + Size Boot Camp.

After four years of rapid growth in their locations in Florissant, University City and New Town, MVP Boot Camp is responding to the requests of clients to add a class for participants who may wear a plus size dress and be at the beginner level of fitness.

Starting September 8, 2009 at 6:15 pm, this fun, active-paced and effective style of training will offer its unique blend of cardio, strength and endurance training to North County residents who may be at the beginning level of fitness at Tribe of Judah Christian Center, located at 3465 Shackelford
Road, Florissant, MO 63031.

“We are very excited to have the opportunity to offer a beginner’s level ‘boot camp’ to our clients”, said Lyle Johnson, who owns MVP Fitness. “Our clients who may need to jump start their fitness program at a slower pace put a bug in our ear a while ago about adding a beginner’s class, and we want to thank all of our clients for making it possible.”

The new MVP + Size Boot Camp will give clients a chance to experience the type of results other clients have received from boot camp for the last four years and that is helping tons of people lose weight, get in shape and motivating them to achieve their own personal physical fitness goals.

MVP + Size Boot Camp will meet two days a week (Tuesday & Thursdays) from 6:15-7:00 pm. The cost is $60. MVP Boot Camp is designed to fit your busy lifestyle. For more details, call (314)831-7505 or visit online at
http://www.mvpfitness.net/index.html

Dont' Give Up!

2009-10-01T19:38:00.000-05:00

Rochelle just step off the scale from three weeks of hard work. She had lost three pounds. She could barley hold back her disappointment, because she had been exercising and eating right for the last 21 days. She just can’t believe it. She feels that it doesn’t matter if she tries or not. Even when she exercises really hard, she still doesn’t lose enough weight. What is the use of trying?

I understand it feels very disappointing when things don’t work out the way you had planned in your fitness program; especially when you give it your best effort.

So how do you keep going when there is gradual progress? Will you give up and stop trying or will you stay on track and tell yourself, “I’m doing great, losing three pounds is better than gaining three pounds.”

Here are five simple ways to stay focus when it comes to shedding away those unwanted pounds.

1. Stay Positive and Know Your Outcome - Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, and then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

2. Train Your Mind - Listen to audio books while you exercise - Self-improvement and motivation books are GREAT here. You'll feel twice as productive, and highly energized, and the time will fly. As you are working out you are not only focused on feeding your body, but your mind. What a great combination to live by.

3. Begin an Accomplishments Journal - At the end of each day, write down what you've accomplished that day to move you closer toward your fitness and/or life goals. DO NOT WRITE DOWN WHAT YOU HAVEN'T ACCOMPLISHED. What matters is what you ARE doing; we all need a long-overdue, well-deserved pat on the back on a regular basis.

4. Record and Review - If you don't keep track of your workouts and improvements, how will you know if you're making progress? Whether it's fat loss, building muscle tissue, or just feeling better; keeping a log helps and motivates you to get there. When you see where you were, and where you are, you realize you're making progress! My Get Fit 4 Christ Fat Burning program http://www.getfit4chirst.com/ has a 40 day journal and will help you reach your fitness goals!

5. Family and Friends Support - When you are trying to lose weight, it is very important to have family and friends supporting you along the way. This means that they need to respect your weight loss goals and not tempt you into the wrong food choices or try and derail you from your fitness plan. Remind them how important this is to you and you need their support and encouragement.

Always remember to stay in the game. Don’t give up. Don’t quit. Keep working hard. Any dream worth having is worth persevering for! You have it inside of you to achieve goals! Go for it and make it happen!

“When life knocks you down you have two choices- stay down or get up.” – Tom Krause, Author and Coach

Pace Yourself

2009-09-22T09:40:00.000-05:00

Pace yourself for Weight Loss - A good meal plan and exercise plan will help you reach your weight loss goals.

One secret to maximize your meal plan is to eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.

The Get Fit 4 Christ exercise program and meal plan has been in the testing phase for three weeks now. How has it worked so far? Well, here are a few results from clients that are in the Get Fit 4 Christ 40 Day Beta Testing Program.

Deena Sneed lost three pounds!
Stacey Miller has dropped a total of seven pounds so far!
Sunnie Hughes has melted away five pounds!
Sheree’ Gaston trimmed off three pounds!
Cierra Evans has blasted away three pounds!
Charles Boyd has chopped off four pounds!
Lutricia Adegebite has shaved off seven pounds!

For more info on Get Fit 4 Christ log onto http://www.getfit4christ.com/

Don't over Indulge

2009-09-18T23:45:00.000-05:00

Drinking alcohol is a very touching subject. I try to stay away for alcohol because of damaging side effects. But if you do drink, don't over indulge.

Life is about balance and when you do anything in excess, your body pays the price. So when it comes to drinking alcohol, you need to be wise about your decision making process. Think of the effects of too much alcohol in your current and future fitness and health.

a. Can Damage your liver

b. Shuts your metabolism so you can't burn food energy

c. Impairs your decision making process - especially with healthy food decisions

d. Adds tons of liquid NO quality Calories to your daily diet: Sugar and Fat.

Pastor Winans Steals The Show

2009-09-14T11:28:00.000-05:00

A lot of friends of MVP Fitness and Get Fit 4 Christ are getting state, national and world wide attention.

For starters, congratulations goes out to Eric Clark, the husband of MVP, Anjie Clark who will be honored this upcoming Friday by the St. Louis American. Eric will receive the Excellence in Education award.

Congratulations also goes out to Stephen Simmons, the son of MVP Shelia Simmons who rushed for 73 yards and two touchdowns in Northwestern 27-24 victory of Eastern Michigan.

And finally, congratulations goes out to friend of Get Fit 4 Christ, Pastor Marvin Winans. Pastor Winans had a impressive role in Terry Perry's movie, I Can Do Bad All By Myself. Plugged In Online says:

"Perry doesn't skimp on the service, either. The scene—arguably the most critical, most effective one in the film—features the pastor (played by the Rev. Marvin Winans) preaching on the Luke 15 parable of the lost piece of silver and unleashing a glorious gospel message upon his enthusiastic audience.

'Pastor Marvin Winans' sermon was so powerful and his song was so powerful, I didn't cut it,' Perry said during a roundtable conversation with Christian media outlets, including Plugged In Online. 'I didn't edit it down. I left it as it is. And you feel the anointing when you are watching it.'

If you haven't seen the movie yet I highly recommend it. Perry's movie grossed over $17 million during its first weekend.

Labor Day Fitness Tips

2009-09-05T07:40:00.000-05:00

The Labor Day Holiday Weekend is here! You know what that means......FOOTBALL SEASON IS HERE!!!

It's a great time of the year, but it is important to stay on track during the weekend. Here are some tips from Personal Trainer Holly Rigsby, creator of Fit Yummy Mummy:

"Are you ready to get back to your fitness plan? Will you wait until AFTER this weekend to start? OR Will you use this weekend to create some forward momentum? If you are a Go Getter Hooray for you!

Here are a couple Labor Day Weekend Fit Tips you can use ANYWHERE! HOW to EAT -

Plan Ahead You know the quote…“No one plans to fail - we simply fail to plan.” The amount of damage you can prevent by simply having an idea ahead of time what you will eat and drink this weekend will save you bunches of extra calories and guilt but also keep you energized to get the most out of your weekend!

Going to a Cookout? ~ Be aware of choices - Grilled Chicken over Hamburger~ Be aware of portion sizes - go for palm sized protein, load up on fruits and veggies, choose spoon sized tastes of the higher calorie sides~ Be aware of MUNCHING - avoid standing over the Chips bowl~ Be aware of calories consumed - avoid high calorie appetizers and multiple servings~ Be aware of hidden calories - condiments count too and consider what you choose to drink. It is very easy to go to a cookout and consume well over 1,000 calories worth of food and drink. Simply being aware gives you the control to at the very least minimize your calorie intake, preventing the addition of unwanted pounds.? Also don't forget to exercise do your

I want to add don't stop working out. If you are short on time try the two exercise DVDs from the link below.

Dumbbell Blast: http://www.youtube.com/watch?v=k_QmM0Lvwoc&feature=channel_page

Abs From Hell: http://www.youtube.com/watch?v=bYHeIlbVye8&feature=channel