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  1. Your Holly Jolly Workout

    Shopping, pageants, parties, family gatherings, and food, food, food. The holiday season is filled with good things, making it the holly-est, jolly-est time of year. And it’s easy to get caught up in the tinsel, lights, eggnog, and chocolate and forget about dumbbells and running shoes. This is why people gain an average of one pound (overweight folks gain even more) during the winter holiday months. You may not think a pound is that big of a deal, but pack them on year after year and they add up.

    While a pound is the average, who wants to be average? Beat the statistics and avoid holiday weight gain by fitting in exercise this year. Here’s how.

    A New Tradition

    Along with stockings, trees, and carols, why not create new family traditions that include exercise? After your big family meals, plan to take a walk, go on a hike, or ride bikes together to burn off the extra calories. Spending time outdoors beats sitting around on the couch and you won’t regret it.

    Shed the Stress

    In case you’ve not heard, stress can be a major contributing factor to overeating. For many, the holidays can bring on all sorts of stress. The good news is that you don’t have to hang onto that stress and use it as an excuse to overeat. When going into a situation that you anticipate will be stressful, gear up beforehand with a run or quick trip to the gym. The good vibes coursing through your veins afterward should help ward off negative stress and help you make better dinnertime decisions.

    Lose Your Tunnel Vision

    Ideally, you’re able to get in a workout four to five times each week. However, the holidays often make this impossible. Not only are you on the road part of the time, you also have parties to prepare for and presents to wrap. Don’t let this cause you to fall into complacency. Wherever you are, you’re able to exercise. Remember: jumping jacks, push-ups, sit-ups, lunges, chin-ups, and running require no special equipment. Just will power.

    Shop Healthily

    In today’s world, many people prefer to sit in their pajamas and do all their holiday shopping online. Don’t be one of them. Appealing as it may be to shop online, you can burn off a few more calories if you’re willing to shop at stores. Sure, there will be loonies out who are willing to do whatever it takes to get the last toy or sweater available, but shopping at actual stores forces you to walk and get rid of calories while you’re doing one of your favorite things.

    Be Useful

    Across the world, the holidays are pictured as times of fun and relaxation. While they should be both, that doesn’t mean you should sit around doing nothing. No matter where you’re spending your holidays, someone still has to work to make sure everything goes off as planned.

    Your mom cooking up her famous recipes in the kitchen? Get in there and help by cleaning the dishes! It’ll give you a chance to burn a handful of calories, while spending quality time with your loved ones. After all, isn’t that what makes these days so holly jolly?

  2. No Time to Workout?

    The number one reason why you don’t exercise is that you don’t have time.

    At least that’s what you tell yourself.

    I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

    With summer in full swing your busy schedule is sure to get even busier. There will be vacations, cookouts and family gatherings. It’s no wonder that exercise quickly takes a backseat to summer activities.

    You don’t have to succumb to weight gain this summer. Escape the time crunch excuse in three easy steps:

    Step One: Schedule Your Workouts

    You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you’d never skip a workout and you’d be in amazing shape.

    While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised schedule with a set exercise time.

    Identify three 40-minute time slots and mark them on your calendar. That is when you’ll exercise.

    Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

    Step Two: Get the Most from Each Minute

    The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

    Use the following three tips to bring your routine up to the next level:

    1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.

    2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.

    3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

    Here’s an example: Let’s say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:

    • Lunge while curling dumbbells, 15-20 repetitions
    • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
    • Squat while pressing dumbbells overhead, 15-20 repetitions
    • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
    • Crunches on an exercise ball, 15-20 repetitions
    • 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
    • Leg raises off the end of an exercise bench, 15-20 repetitions

    Step Three: Twice the Results in Half the Time

    What if I told you that I have a proven way to deliver twice the fitness results in half the time? It’s simple really… When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it’s a long and lonely road. A road lined with detours that threaten to undermine your progress.

    When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.

    And I’ll be the one congratulating you when your goal is met.

    Call or email today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

  3. Core Group Training

    Try this core workout our 7 am group is doing!

    To start off, do a warm up with a 5 min cardio keeping your max heart rate at 60-70%.

    Complete 4 sets of each exercise for 30 secs. each with a 15 sec. rest.

    After completing the 6 exercises, do a 30 sec of max cardio sprint, followed by 3 minute cool down.

    – First off, begin with 3 V-Up Toe Touches.

    – Next, alternating Superman.

    superman

    – Second, plank hold

    plank

    – Continue with a side plank hold on the right.

    – Next, side plank hold on the left.

    side plank

    – Finally, finish it off with Superman.

    superman

     

  4. November Thoughts & 3 Week Extras

    3 Week Extras –

    Perform 100 rope jumps during 2 minutes of your usual “rest” time.  Add a penalty of 3 rope jumps for each rope jump shorted (if any) – AFTER the workout. IOW (In Other Words), if you only get 50 of the prescribed 100, you are to add 150 rope jumps after the workout.

    General Thoughts for November:

    CaptureWe’ve only a few weeks until the holiday season tries to take over our life. From this moment until about the week of Thanksgiving you’ll have a chance to off-set some of your “cheat” eating. But you MUST focus.

    We challenge you to give some deliberate effort to your nutrition and exercise for the next 3 weeks. We’ll help you! Starts to focus today!

    TODAY, we challenge you to:

    1. Clean up your worst meal. If you “cheat” eat at dinner – STOP cheating! Stop it NOW! Choose a “healthy meal” that you know will serve you. Here are some ideas on meals (from breakfast to dinner selections). Plan your meals ahead. If you blow it and don’t eat the “healthy meal” you intended to eat, make a rule right now that you can only eat a single protein bar or shake for that meal NEXT time. That’s it, NOTHING else!  Drink all the water you need.

    2. Do the 3 week extras. For the next 3 weeks we’ll post some extras on our Facebook site for you to do. These will be aimed toward increasing your over-all fitness.

    3. POST your comments! Let’s try this. We are more successful with community support. Community cannot happen without communication. If you accept our challenges, please indicate that you are out there daily. Just add a little comment of accountability, or of encouragement, or of whatever you feel would add to the collective community in positive ways.

    We’ll see you at the studio and/or in the comments!

     

  5. Gardening Workout

    Click on image for gardening workout!

    Spring is Here!

    The best part of spring? Gardening! Get your garden ready and workout at the same time! Simple gardening like raking, fertilizing, weeding  and mowing can all give you a workout.

    This Spring-Workout shows you three different levels of activities! What are you waiting for? The weather is perfect to get your gardening workout on.

  6. Top 10 Medicine Ball Exercises – Workout

    The idea of completing an entire total-body workout using nothing more than an 8-pound medicine ball may not seem intimidating. But consider: This 10-exercise routine is the same one that University of North Carolina strength and conditioning coach Jonas Sahratian uses to whip the Tar Heels into championship-game shape. It’s designed to help you build a rock-solid core, burn fat, and improve your overall performance.

    Sahratian calls this workout the Med Ball 400. The 400 represents 400 repetitions.  However, we suggest you start with 200 reps. (Call it the Med Ball 200)—the number these spring breakers, that were down last week with my daughter Holly, completed when they performed the routine. The best part: All you need is a medicine ball to do this workout any place, any time.

    The Medicine Ball 200

    An old-school way to get your body in great shape

    Perform this routine at the end of your regular workout or as a stand-alone workout, 3 days a week. (Use a 6-, 8-, or 10-pound medicine ball, which you can purchase through YPB Training Studio) Do 20 repetitions of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting. Was it too easy? Rest 60 to 90 seconds and do the circuit again.

    1. Big Circles standing with your feet shoulder-width apart and knees slightly bent; hold a medicine ball with your arms extended directly above your head. Now, without bending your elbows, rotate your arms counterclockwise using the ball to draw large imaginary circles in front your body. Do 10 circles, and then reverse direction to clockwise and do 10 more.

     

     

     

     

     

    2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time. Quickly reverse the movement with the same intensity, and return to the starting position. That’s 1 repetition.

     

     

     

     

     

    3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That’s 1 repetition.

     

     

     

     

     

    4. Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head. Lower the ball back to the start. That’s 1 repetition.

     

     

     

     

     

    5. Medicine-Ball Sit-up Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest. Now perform a classic sit-up by raising your torso into a sitting position. Lower it back to the start. That’s 1 repetition.

     

     

     

     

     

    6. Rocky Solo Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap. Twist your torso to the right and place the ball behind you. Then twist all the way to your left and pick the ball up and bring it back to the starting position. That’s 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time twisting with the ball to your left.

     

     

     

     

     

    7. Toe Touch Grab a medicine ball, lie on your back, and raise your legs so they’re straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes. Lower yourself back to the starting position. That’s 1 repetition.

     

     

     

     

     

    8. 45-Degree Twist Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right. Then reverse direction, rotating all the way to the left. That’s 1 repetition.



     

     

     

    9. Suitcase Crunch Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee. That’s 1 repetition.

     

     

     

     

     

    10. Diagonal Crunch Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o’clock above the top of your head. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o’clock above your head before you repeat the movement. That’s 1 repetition. Now, repeat, alternating back and forth in this manner.

     

     

     

     

     

    Read more at Men’s Health: http://www.menshealth.com/fitness/ultimate-medicine-ball-workout#ixzz1pVoXcxQ5

  7. February 2012 Workout Calendar

       A February 2012 Workout Calendar is Now Available

    Hey everybody! This is a very simple but effective tool that you can print.

     There will be a new one each month to download.You can pin them up on the
    wall, on the fridge, in the office …. basically wherever you’ll see it.

    It will feel like a great sense of achievement when you see all your designated
    workout days marked off on the calendar. On the flip side, if you see a run
    of consecutive days not marked off, there’s no place to hide in calendar
    terms. Use this as fuel to make sure you are accountable.

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!

  8. What is a Workout?

    A workout is 25% PERSPIRATION and 75% DETERMINATION.
    Stated another way, it is one part physical and three parts discipline.
    Doing it is easy once you get started.
    A workout makes you better today than you were yesterday. It strengthens
    the body, relaxes the mind, and toughens the spirit. When you work out
    regularly, your problems diminish and you confidence grows.
    A workout is a personal triumph over laziness and procrastination. It is
    the badge of a WINNER – the mark of an organized, goal oriented person
    who had taken charge of his or her destiny.
    A workout is a wise use of time and an investment in excellence. It
    is a way of preparing for life’s challenges and proving to yourself that you
    have what it takes to do what is necessary.
    A workout is a key that helps you unlock the door to OPPORTUNITY and SUCCESS.
    Hidden within each of us is an extraordinary force.
    Physical and mental fitness are the triggers that can release it.
    A workout is a form of RE-BIRTH. When you finish a good workout,
    you don’t simply feel better; YOU FEEL BETTER ABOUT YOURSELF!
    George Allen

    “Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!


Your Personal Best Location
Your Personal Best Training Studio
Guaranteed Results!!!
4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com