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Georgette Pann

co -owner

http://theNutriFitness.com

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Get Fit Newsletter February 15

2/15/2007 Get Fit Newsletter
HI There! Feb. Bootcamp starting now! New bootcamp workouts = faster results! Healthy Meal Delivery Program through PureFoods Fitness. Click here to learn more about the PurFoods Fitness Healthy Meal Delivery service! Yoga: Tues/Thurs. 7PM Call 288-2409 for appointment or more info.    WorkoutPass :The Future of Fitness is here! The Workout Pass has Launched!I am happy to say that NutriFitness will be a part of the Top Fitness Professionals in the world! Please check it out if you haven't already: Click Here WorkoutPass Special Bonus if you get on board at Workout Pass.I will send you a surprise bonus if you send me proof of sign up. My local clients will get Free.e training sessions or Free.e workout DVD. Internet clients will get free.e workout DVD bonus http://workoutpass.com/georg2. (You must e-mail receipt and shipping address)  Stay Fit! Georgette  NutriFitness http://thenutrifitness.com   Blog: http://thenutrifitness.blogspot.com NutriFitness Bootcamp Blog  http://nutrifitnessbootcamps.com   PS. APB - for Betty G   Core Training: Why It Matters to You It seems that you can't walk through a gym these days without the term "core" landing on your ear. Likewise, infomercial products routinely promise to tighten, trim, and tone your "core" and even magazine headlines boast ‘Secrets to an Envious Core'. So what is all the hype about "core" training? And - more importantly - why should you care? Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80's and kickboxing in the 90's) it's understandable for you to be skeptical of the latest fad. However, I have news for you. Core training is definitely worth your time.  In fact, training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and fu nctionality, and gives you a great-looking lean midsection. Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yep, sitting. Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That's a lot of sitting. And it all adds up to one thing: a weak core. What is Core Training? The term "core" refers to the muscles of your abdominals and those of your lower back. If you picture your body and then aim for the very center you would be looking directly at your core. The muscles that make up the core play a unique role since they provide stabilization for your entire body. Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contrac ting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged. What are the risks of a weak Core? Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment...lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline. If you are suffering from a weak core then read on... What are the benefits of a strong Core? Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn't love to lose inches from their waist as a result of tightened muscle? Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after stre ngthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry - who really wants to throw out their back while taking out the trash? I sure don't... How can I strengthen my Core? A great place to start is to practice the technique mentioned earlier - pull your belly button in toward your spine, not by simply sucking in your gut, but by contracting your abdominals. Do you feel it? Good. Now make it a habit to do this exercise while you sit. Like on the drive to work...at work...on the drive home - you get the idea. It doesn't stop there - you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches and bridges. If your interest has been roused and you want to lean more about core training, then give me a call! I work around the clock to bring fitness into the lives of my clients, and I want to help you too. Contact me now, and let's get to work on reshaping your body - starting with your core. On The Side, Please... Make it a habit to order creamy or rich dressings on the side. This lets you enjoy your favorite tastes, but also gives you the ability to enjoy them in moderation. Dip instead of pour, and save yourself a boatload of calories! Lemon Chiffon Dessert Mmmm, who doesn't love creamy lemon chiffon? This unique take on the beloved dessert has dropped the fat content to only 2 grams and has increased the protein to 11 grams per serving. That is reason to celebrate—pass the chiffon, please. Yield: 6 servings Ingredients: 2 envelopes unflavored gelatin 1-1/4  cups cold water, divided 1-1/3 cups nonfat dry milk powder 2-1/2 teaspoons unsweetened lemon soft drink mix (like KOOL-AID) 3 to 4 drops yellow food coloring, optional 1/8 teaspoon salt 3/4   cup reduced-fat cottage cheese 1 tablespoon graham cracker crumbs Fat free whipped topping Instructions: In a small saucepan, sprinkle gelatin over 1/2 cup cold water; let stand for 1 minute.  Cook and stir over low heat until gelatin is completely dissolved; set aside.  In a mixing bowl, combine the milk powder, drink mix, food coloring if desired, salt and remaining water; beat on high speed until smooth.  Place the cottage cheese in a blender or food processor; cover and process until smooth.  Add milk mixture and gelatin; cover and process until thickened.  Spoon 1/2 cup each into six 6-oz. custard cups.  Cover and refrigerate for 1 hour.  Spread with whipped topping; sprinkle with cracker crumbs. Nutritional Analysis: One serving equals 118 calories, 2g fat, 12g carbohydrate & 11g protein. Know anyone who could use these valuable tips and ideas? Give them a subscription to this newsletter by using the "Refer a Friend" link below! Forward This Newsletter - Refer a Friend	Refer a Friend - Click Here georgette pann NutriFitness Email Me My Site (570) 288-2409 Subscibers Only:NutriFitness' Book "Sure Victory"-Now on Amazon! Real Results - Real Fast Right at Home! Get in Shape at Home: Total Body Workout Dvd's
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Email: unitasj@aol.com Phone: (570) 288-2409 Web: http://thenutrifitness.com

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georgette pann   311 market st   kingston   Pennsylvania   18704

Weight Loss Workout for Busy People

Weight Loss Workout for Busy People

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

You can get an incredible weight loss workout at home without any equipment. That's right, you can burn fat and lose fat in the comfort of your own home. You don't need fancy machines or expensive mega-gym memberships, and you don't have to deal with line-ups or sweaty, stinky fellow gym-members.

Okay, here's the first thing you need. About a 8x8 open area. And your bodyweight. That's it. Don't rest between any of these exercises.

First exercise: Prisoner Squat

Place your hands behind your head, keep your elbows back, and squat down halfway to the ground. Keep your shoulder blades together to work your upper back and push your hips back as you squat to work your back of your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do a regular pushup, but at the top, add a little extra push to round your upper back and make your shoulder blades move away from one another. Do 4-12 reps depending on your strength.

Third exercise: Plank

Support yourself on your forearms and toes and keep your body in a straight line from ankles to shoulders. You'll be "hovering" just above the ground. Keep your abs braced and hold for 10-60 seconds depending on your endurance.

Fourth exercise: Split squat

Stand with one foot 2 feet in front of your body and the other foot 1 foot behind your body. This is a stationary lunge position. Bend your back knee and drop your hips to the floor. Then push up using the muscles of the lead leg. Use a wall for balance or support if needed. Do 5-12 reps per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Have fun, and burn fat,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men's Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit turbulance training

 

 

Georgette Pann

Http://thefitnessbootcamp.com
http://thenutrifitness.com

The Park Workout

Easy to start Park Workout that's free and extremely effective for getting lean!

 

It's always good to perform different forms of cardio so you don't get bored of the same old workout you always do, and also to keep your body guessing what you are doing.

The 'Park Workout' is a form of cardio you can perform to get leaner without the need to go to the gym or buy expensive treadmills or exercise bikes for your home.  This workout is designed for individuals looking to get leaner and reduce their body fat; this isn't a workout for gaining mass!

Please remember that this workout is for people who are reasonably fit and want a new challenge, this isn't for absolute beginners or people who are extremely overweight.
You are going to be working out under the hot sun, so unless your park has a roof, I recommend you bring a drink bottle. That's enough talk, let's get started my friend!

The Park Workout:

1. Start off with a light jog for 10 minutes. This gets your muscles warmed up and prepared for the challenge they're about to face.

2. Do a total body stretch for approximately 5 minutes. This is to make sure you perform at your best and so you can prevent injuries.

3. 1 set of 10 push up's, 30 seconds rest, followed by 1 set of the maximum amount of push up's you can do until you literally cannot push yourself up 1 more time. Have a quick 30 seconds rest.

4. Start jogging for 10 minutes at around 65% of your maximum speed. This is good for increasing your fitness levels and burning off excess calories.  After you finish jogging, don't stop and sit down but put your hands behind your head and keep walking slowly and taking deep breaths for around 4 minutes.

5. Sprint 50 meter's for 2 sets, with a 1 minutes rest in between.

6. Do 2 sets of crunches with a minute rest in between. Once you feel a strong burn, then you start counting and try to get up to 10. This is a technique famous boxer Muhammad Ali used.

7. If you have a hill in your park, run up and down the hill for 5 minutes non-stop at a reasonable pace. If you don't have a hill, jog at a quick tempo for 5 minutes. Have a brief rest for 2-3 minutes.

8. Do 2 sets of body weight squats for 20 reps each.

9. Have a 3 minutes rest, you deserve it!

10. Do 2 sets of 50m sprints at your absolute fastest pace.

YOU'RE DONE! You'll probably feel exhausted physically, but you'll feel incredible mentally!

 

Georgette Pann

Http://thefitnessbootcamp.com
http://thenutrifitness.com

 

 

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Making Exercise More Fun

Making Exercise More Fun

 

 

Nothing beats waking up in the morning with the thought
of going to the gym to lift weights or jog on the
treadmill.  After a hard days work, the gym is one
place you don't even want to think about.  Sometimes,
even the thought of exercising at home with your own
equipment can be less than desirable. 

 

Sometimes, just trying to get and stay motivated to
exercise on a regular basis can be a challenge.  No
matter how you look at it, exercise can be downright
boring and even tedious at times.

 

So, you may be wondering just how you can get the
motivation you need to exercise on a regular basis.
If you've been wondering what you can do to make
exercise more fun, you'll find some ideas below that
just may help to make exercise more fun and a little
bit easier.

 

First things first, you should exercise with a friend.
You can challenge each other, help each other out,
keep each other motivated and on track, make each
other laugh or just make a game out of your exercise
programs.

 

You can also try something different.  If you go
to the gym each and every day and use the same
piece of equipment or use the same piece of
equipment at home, you should try mixing things up.
Reverse your routine or just change the order of
your exercises. 

 

 

Go to a city park that has playground equipment and
use the slide, climb on the monkey bars, do pull-
ups, hang from your knees, just let your imagination
guide you.  You don't always need to follow a strict
routine, just get out there and have fun working
your muscles.

 

 

An outdoor circuit in the park is also something
you can try.  There are some parks that have circuit
courses set up with a planned course where all
you have to do is walk or jog to each station and
then follow the instructions. If there isn't a
planned course, then you should do a combination
of jogging and walking, picking a distance of a
couple hundred feet.  Jog 100 feet then drop and
do a couple of pushups, walk the next 100 feet
and then drop to do sit ups.For more information

go to: http://thefitnessbootcamp.com and get your

own bootcamp exercises program used by Fitness

Professionals.

 

 

You can also ride a bike around your neighborhood
or hike on a hiking trail.  A walk in the park or
around your neighborhood is also a great way to
get some exercise.  Doing yoga in the park or on
a beach is also a nice and relaxing way to
exercise both your body and your mind.

 

 

Playing a competitive sport is also something you
can try.  A lot of cities have team activities
such as softball, volleyball, tennis, soccer,
and so on.  These types of activities will not
only provide you with good exercise but they will
also help you to meet new people as well.

 

When you exercise, try to picture your muscles
getting bigger.  Research has shown that if you
focus all of your thoughts on the muscles that
you are working, they will respond better.  Try
to watch them work with each repetition as your
muscles contract and relax.

 

 

As you can tell, there are plenty of ways you can
make exercise more fun and interesting.  You don't
need to follow the same routine day after day,
as you can do many other things to get in some
exercise.

 

 

The important thing is that you should always try
to incorporate exercise in any various form into
your everyday life and make these habits the kind
of habits that will last a lifetime.

 

Georgette Pann

Http://thefitnessbootcamp.com
http://thenutrifitness.com