TheNutriFitness Blog

Author

Order Now ( http://www.reminderband.com)

Bootcamp Equipment: The TRX Suspension training systems allow users to use body weight to perform literally hundreds of exercise progressions for every body part and plane of motion; these can be used just about anywhere.

The TRX is one of my favorites check it out: http://bootcampfitnessworkouts.com

The LEBERT EQUALIZER Total Body Strengthener™targets the triceps, lower abs and back muscles like no other. Participants use their own body weight as resistance and decide what level is right for them.

To check out Equalizer click banner or go to http://www.easywebautomation.com/app/?af=575564

For more ideas and help setting up and running fitness camps check out the NEW:Sure Victory Bootcamp Pro Kit

Affordable Promotional Items For Bootcamp Members

Here Is one very popular and affordable item I have used for camp members.

I had the bands imprinted with my bootcamp name and phone number, camofluage colored.

I have used Reminderbrand company since they are the most affordable.

Reminderband is offering a really great deal right now on custom silicone wristbands. Get 10% off of your order by using the promo code AAA8e39c29 through June 15th, 2007.

These bands are great for sports teams, fundraising, Bootcamp, clients and friends. You can order as low as 5 bands! Feel free to give this promo code to anyone you know who also might be interested in this deal.

Reminderband makes the best quality wristbands. They have great customer service as well. You can even create your own artwork to be put on the bands. The shipping is very fast and they'll give you a tracking number to track your order too.

Enjoy!

Save 10% on custom silicone bracelets with promo code: AAA8e39c29
____________

Order as few as 5 wristbands

Orders must be placed before June 15th 2007 to receive 10% discount

Get your wristbands in less than a week

http://www.reminderband.com

Georgette Pann BS,CSN,CPT,LPTA

Author

TT Call #1: Fat Loss, Bootcamps, & Intervals

Georgette Pann BS,LPTA,CPT,CSN http://thefitnessbootcamp.com

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Sunday, May 20, 2007

Sunday, May 13, 2007

Fat Burning Secrets for Women

Fat Burning Secrets for Women
By Kelli Calabrese MS, CSCS, ACE
2004 Personal Trainer of the Year

It's not in your mind, ladies - men and women do not live in an equal world when it comes to body fat. Men, with their taller bodies and larger muscles and bones, lay claim to a faster metabolism. At puberty, girls put on fat and boys put on muscle. From fertilization to breastfeeding, women have and need more fat than men. As you read on, keep in mind that although the odds may appear to be stacked against us, we can overcome stubborn fat and make improvements to our shapes and health. First a brief explanation of the fat burning challenges women face, and then the secrets to overcoming them.

Body Fat Distribution
Women bear almost double the amount of body fat as men, primarily to help them carry and nourish babies. Fat is the major energy source needed for fetal development and protection. We have no control over where the fat cells decide to swell and shrink.

The fat cells in the lower body, where women tend to put on inches, are more prone to fat storage. The fat cells in the upper body, where men tend to carry extra weight, are more prone to releasing fat. Women who have dieted will notice that as they lose weight, body fat starts melting away from the upper body first, followed by the persevering lower body fat.

Yet the reverse is true when gaining weight. The fat cells in the hips, thighs, butt and abs will enlarge first. Woman who have yoyo dieted for years have an upper body that is disproportionately smaller than her lower body.

Hormones
During pregnancy and the menstrual cycle, hormones encourage water retention in the fat cells. The excess fluid slows down circulation and makes it even more difficult to mobilize fat.

The progesterone in women's bodies affects appetite and mood. It causes hunger during the second half of your menstrual cycle and is responsible for the ravenous appetite experienced during pregnancy. Progesterone also causes sluggishness and sleepiness making one less inclined to exercise. Women who take birth control pills gain on average 3 – 5 pounds as a side effect.

Pregnancy
Throughout pregnancy, fat cells in a woman's body not only expand, but often multiply in number. When the pregnancy is over, those fat cells remain and are always ready to enlarge when the body takes in more calories than it uses. In addition, the thyroid gland, which drives the metabolism, becomes notoriously sluggish during pregnancy to help the body hold onto fat. Not surprisingly, after two or three children, the weight loss dilemma may be compounded.

Menopause
During peri-menopause (the 10 years prior to menopause), women begin producing less estrogen, which is a protective hormone. We also begin to sleep less and our appetite becomes stimulated. As peri-menopause begins, fat tends to accumulate around the waist and chest, increasing our risk of heart disease.

Aging
Beginning in the mid-20s, women lose an average of about 7 pounds of muscle mass each decade (compared to 5 pounds for men). To make matters worse, non-exercising women typically gain 1 -2 pounds of fat a year - for life. And the fat gain number can be much higher depending on lifestyle choices.

So, by your mid-40s, you have probably lost close to 15 pounds of metabolically active muscle and replaced it with over 20 pounds of lethargic fat – and that's conservative! Your metabolism has dramatically slowed and your body composition has changed in unfavorable proportions.

To make matter worse, if you have dieted (I imagine you've attempted one or two), you have accelerated the muscle loss process. Dieting without exercise can lead to 25% to 28% muscle loss.

Aging also makes excess fat harder to hide. As skin begins to lose its elasticity and sag, it has a harder time containing fat cells, giving the skin a rippled appearance often referred to as cellulite.

Why Men Have It Easier
Testosterone stimulates bone and muscle growth. Men don't lose testosterone as fast as we lose estrogen. Men have more muscle, more bone minerals, and tend to eat about 35% more calories than women. Men also respond faster to exercise training.

Although men don't generally live as long as women, they start and end with more bone, more muscle and more testosterone compared to women. By the time a woman is 60 years old, she probably has 20 to 30 pounds of muscle on her frame –IF she's not exercising.

Women also face many social and emotional challenges, which can lead them to become a slave to the scale, avoid exercise for fear of bulking up and fall for spot reduction and quick fix solutions, all of which only compound the problem, These fears, misconceptions and bugaboos, which hold so many women hostage, could easily fill a book, but let's skip over all that and talk about solutions that DO work.

Now that you understand the special physiological challenges women face, let's talk about how to overcome them to attain the strong, trim, fit body you really want.

Exercise is the key to fat burning. If you do one thing incorporate 2 – 3 strength and cardio workouts into your weekly routine using the following 10 tips. The results are guaranteed!

Here are my top 10 fat-burning secrets for women.

Warm up before a strength training session – Warming up increases blood flow to muscles by about 55%, giving you better muscle contraction. You'll sweat earlier, which helps to regulate your body temperature. It also jump starts the neuromuscular connection which initiates the release of carbohydrate and fat enzymes and hormones while reducing your perceived exertion during strength training. Just 5 minutes of walking or cycling will meet this requirement.
Vary your cardio exercises – Alternate between two or more cardiovascular activities like walking and cycling or kickboxing and step aerobics. This will help to optimally develop your cardiovascular fitness, maintain the element of fun in exercise, help you avoid over-training, as well as injury. Bottom line, you will expend more calories.
Incorporate several cardio techniques – Use a combination of continuous, interval, circuit and Fartlek (speed play) training. Changing techniques forces your body to adapt and become more efficient. Vary the intensity and modify impact styles. For example, if you have been walking the same path at the same pace every day, begin to incorporate bursts of acceleration intermittently. The underlying principle is that change is what keeps the body progressing, making improvements and burning fat.
Plan your workouts in Phases – Organize your workouts into a cyclic structure. For example, for two to three weeks, exercise at a lower intensity for 45 to 60 minutes, and then, for the next two to three weeks, do 20 to 30 minutes at your highest intensity. The following 2 to 3 weeks go at a moderate intensity for 30 to 45 minutes. This system allows you to maintain a high level of fitness and not over-train. This cycling of workout structures will help your body become more efficient at fat burning
Circuit Train – Perform several strengthening exercises interspersed with a short cardio segments. For example perform a leg press, lateral pull down and abdominal crunch followed by 3 minutes of cycling. Then repeat another 3 strength exercises followed by 3 minutes of walking. Circuit training has a lower dropout rate, is an efficient calorie burner, increases muscular strength and decreases body fat.
Strength Train with Multi Joint exercises – Choose exercises that work compound muscle groups – meaning more than one muscle group at a time. This will give you the most mileage per exercise. Examples include squats, lunges, and push ups. For every pound of muscle on your body you need 35 to 50 calories per day to sustain it, while every pound of fat on your body requires only a modest 2 calories per day.
Exercise first thing in the morning – Morning exercisers have a higher likelihood of showing up. Later in the day, the odds that you'll skip your workout increase as interruptions arise and fatigue sets in. Morning exercise also helps regulate your hormone response, telling your body to release fat and kick start your metabolism.
Eat a "primer" meal prior to working out – Having a small balanced meal prior to exercise will help you burn fat. After you eat, your blood sugar rises and exercise acts like insulin to help regulate blood glucose. Eating will also give you the energy for a more intense workout – you will therefore burn more calories.
Eat 5 to 6 small meals a day – Food has a thermic effect, meaning it takes energy (calories) for your body to digest the food you eat. Eating several times throughout the day increases the thermic effect, so you burn more calories. Eating more often also keeps you from feeling like you are being deprived of food and prevents hunger from setting in, which can cause you to binge eat.
Train with intensity – To get the full benefits of exercise, you must graduate from the "pink weights" and moderate walking. Do not be afraid to increase your resistance and challenge your muscles and cardiovascular system. In order to change, you have to push your physical limits beyond what you are accustomed to.

I am going to leave you with a bonus secret regarding hydration. In order for fat to be metabolized, it must first be released from the fat cell and then be transported by the bloodstream where it is shunted to the liver and other active tissues to be used as fuel. If you are in a dehydrated state, the liver has to come to the aid of the kidneys and can't focus on it's role of releasing fat.

To sum things up, you really can attain a feminine, firm, fit and younger appearance regardless of your age or inherited traits. You can overcome any weaknesses and trouble spots to a certain degree with balanced and symmetrical strength, cardiovascular and flexibility training, combined with making nutritious food choices.

Focus on being the best you can be. A lean and healthy body is both realistic and achievable.

Kelli Calabrese, MS, CSCS is the 2004 Personal Trainer of the Year. Kelli is an international presenter, author, personal trainer, lifestyle coach, online trainer, spokesperson, women's fitness expert and 20 year wellness professional. Kelli can send workouts to your iPod or you can read many of her articles on fitness and wellness.

Kelli is the Editor of Personal Fitness Professional and Wellness & Fitness Entrepreneur magazines. She is the Author of Feminine, Firm & Fit – Building A Lean Strong Body in 12 Weeks. She was the lead fitness expert for eDiets and eFitness from 2000 - 2003. Her personal mission is to empower individuals with the tools to make health, fitness and wellness a permanent part of their lives. She does this through teaching and coaching both consumers and fitness professionals. To contact Kelli, email Kelli@KelliCalabrese.com or visit www.KelliCalabrese.com

Georgette Pann

Http://thefitnessbootcamp.com
http://thenutrifitness.com
http://bootcampfitnessworkouts.com
http://allyourstrength.com/fof/gpfof.html

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Friday, May 11, 2007

Fitness Bootcamp Strategies,Forms,Waivers,Fitness Business...

Hi Everyone!

Welcome new subscribers! Please check the Archives where I have the lastest Newsletters listed for you http://www.yourmailinglistprovider.net/pubarchive.php?NutriFitness

Since I have had so many new subscribers since last newsletter I

am attaching the previous newsletter below as well...also I will be sending another newsletter within the next week.

In this newsletter :

Forms,Waivers and Insurance- bootcamp waiver example
Fat Loss Continuous circuit
Turbulance Training - Bootcamps
Your Fitness Business -Extra Bonus Sure Victory Fitness Bootcamp Kit

Bootcamp Waiver

Below is an example of my NutriFitness Studio Bootcamp waiver.

Here is a great resource for a lot of forms/waivers for your fitness business http://www.clubinsurance.com/forms_and_waivers.html

They are also excellent for Insurance for trainers,studios,etc etc.

NutriFitness Boot Camps

I __________________________________ have agreed to participate in NutriFitness Bootcamps, an indoor and outdoor fitness camps. The activities of Nutrifitness BootCamps include strength training, running, agility drills, jumping, intense cardiovascular activities and flexibility training. Acknowledgment is hereby made that the activities of the camp will require me to spend time outside in the heat, as well as inside. I further acknowledge that there are risks involved in participating in the boot camp. The risks include, but are not limited to, those caused by terrain, facilities, temperature, weather, my physical condition, equipment, actions of other people including, but not limited to, participants, volunteers, and lack of hydration. In consideration of my being accepted into the program, I agree to release and discharge NutriFitness and any of its employees, volunteers and supervisors, NutriFitness Studio, Georgette Pann and Tammy Greear; owners of the studio, from any injuries sustained by me as a result of participation in this program. I agree to indemnify and hold harmless, NutriFitness, and any of its employees, volunteers and supervisors, facilities and owners of NutriFitness against any liability incurred as a result of such injury or loss. Fitness activities and programs require that I be in good health and have no condition that could endanger my well-being through participation. I will notify NutriFitness of any such defects in writing prior to enrolling in this program. The undersigned agrees to save and hold harmless and indemnify each and all of the parties referred to above from all liability, loss, cost, claim or damage whatsoever which may be imposed upon said parties because of any defect in or lack of such capacity to so act and release said parties on behalf of myself.

Signature of participant__________________________________________ Date_______________

Fat Loss Continuous Circuit
Perform each exercise one after another with no rest between exercises and repeat the circuit as many times as you can within the 15-minute time window.

�� Jumping jacks (30 seconds)
�� Lateral line hops (30 seconds)
�� Bodyweight squats (30 seconds)
�� Vertical jumps (30 seconds)
�� Push-ups (30 seconds)
�� Squat thrusts/burpees (30 seconds)
�� Plank (30 seconds)
�� Mountain climbers (30 seconds)
�� Alternating lunges (30 seconds)
�� Alternating T push-ups (30 seconds)
�� Jumping rope (two minutes)
�� Jumping jacks (30 seconds)

If you are looking for new workouts and want to see thousands of sample workouts make sure to visit Workoutpass

Turbulance Training

Download this MP3 & Listen to Criag B Talk about fat loss, intervals, and bootcamps using Turbulence Training.

To become a TT member go here: TTMembers

Your Fitness Business

I would like to direct you to a resource to help you in your business and ultimately increase your earnings.

Check out a fully functional Workout Routine Wizard available at

Workout-Routine-Wizard
- this is an invaluable tool to generate workouts (with pictures!) and print or email them to yourself or clients

This resource is at no cost, but will add to your arsenal of fitness business tools. So get started on new revenues today by providing added value to your clients!

Free.e E-Book

Top 10 Most Revealing Subjects In Your Fitness Business

When you invest in the New Sure Victory Fitness Bootcamp Kit and I'll send you the

PDF as an extra bonus.just e-mail me nutrifit@georgettepann.com

(Check out the Bootcamp Package http://thefitnessbootcamp.com)

Here is a glimpse of what you'll get

How To Prevent Personal Trainer Burn Out

Web Technology in Marketing: Friend or Foe?

Five Myths of Internet Marketing

What If No One Signs Up?

Top 10 Mistakes Personal Trainers Should Avoid

What Every Manager Ought To Know - About How To Increase Personal Trainer Sales

Find Out How Much You Need To Spend To Acquire A Client

Here's A Quick Way To Find Out How Much A Client Is Worth To You

Learn How to Create Marketing Opportunities From Health Fairs and Trade Shows
From Prospect to Client in Thirty Seconds

So get started on new revenues today by getting the

Top 10 Most Revealing Subjects In Your Fitness Business

Just fyi,if you are thinking of investing in The Sure Victory Bootcamp Kit,,Get it now! Not only will you get all the bonuses ++ but I will be adding shipping charges in the near future for the DVD's and Print manual...right now shipping is on me:)

Thank you

Georgette Pann BS,CSN,CPT,LPTA

Author

Order Now ( http://www.reminderband.com)

Previous Newsletter:

Bootcamp Equipment
Outdoor Circuits
Bootcamps For Charity -Marketing example
Affordable Promotional Items For Bootcamp Members

The TRX is one of my favorites check it out: http://bootcampfitnessworkouts.com

To check out Equalizer click banner or go to http://www.easywebautomation.com/app/?af=575564

Outdoor Circuits

With good planning, you can take very little equipment to run a successful class.

Think stations!!

Here's a quick example of a 10 station, 45 minute, outdoor circuit training class:

5 minutes of light jogging, calesthetics (jumping jacks,etc)

Quick demonstration of each station

Each station= 30-45 seconds; as many of the exercise as you can do in the alotted time (allowing participant needs to rest for 10 seconds then jump back into it allows for beginners to participate)

Station #1- push-ups on the Lebert Equalizer

#2-jump rope

#3- scissor kicks

#4- jumping jacks

#5- Pull-ups using the TRX

#6- mountain climbers

#7- kettlebell squats

#8- burpees

#9- med. ball woodchop (one direction)

#10- woodchop other direction

Repeat circuit 3 times. Finish with group abs or group jog, etc...

I like using non-traditional equipment in these outdoor classes as much as I can and notice that I just had to purchase or bring one of each of the above pieces of exercise equipment...kettlebell, TRX, Equalizer, med.ball,jump rope. I didn't have to have one for each camp member!

For more ideas and help setting up and running fitness camps check out the NEW:Sure Victory Bootcamp Pro Kit

Sure Victory Pro Bootcamp Kit includes the Sure Victory Bootcamp book, 2 DVD's and print manual,Plus 7 Bonuses.Check it out. http://thefitnessbootcamp.com

BootCamps For Charity

I am running a Charity Bootcamp to benefit Cancer Research.

You can check out what I am doing and feel free to copy any ideas for running your own charity bootcamps.

Click here http://thenutrifitness.com/WorkoutForCharity.htm

(If you would like to donate please feel free to do so. It is for a good cause)

Affordable Promotional Items For Bootcamp Members

Here Is one very popular and affordable item I have used for camp members.

I had the bands imprinted with my bootcamp name and phone number, camofluage colored.

I have used Reminderbrand company since they are the most affordable.

Reminderband is offering a really great deal right now on custom silicone wristbands. Get 10% off of your order by using the promo code AAA8e39c29 through June 15th, 2007.

Enjoy!

http://www.reminderband.com

If you are looking for new workouts and want to see thousands of sample workouts make sure to visit Workoutpass

Thank you

Georgette Pann BS,CSN,CPT,LPTA

Author