Archive for April, 2010

Dear Friend,

Imagine if you’re making exercise mistakes – without knowing it – that are slowing your results… If you’re like most people, then chances are good you are.

But fear not, I am going to share with you 3 common exercise mistakes that slow results – so you can fix them – and transform your body even faster!

Yours In Health,

Dimitri

Do You Make These Exercise Mistakes?

I bet you do. See for yourself…

Putting speed over form – Don’t confuse speed with intensity. Intensity is important, the harder you work, the quicker results will come. Speed, on the other hand, can get you injured. Because speed for speed’s sake almost always compromises form. And when you break form, not only are you improperly working the muscles, you’re also possibly putting yourself in a position where a muscle, ligament or tendon can be improperly stressed…and damaged. Nothing will stop your results in their tracks like an injury will, so please, please be careful and use correct form. This is one of the many places where it is so valuable to get expert guidance, feedback and coaching. Just looking at a picture in a magazine or book, or even watching the exercise performed by someone else on a video, can be deceiving. For optimal results, use optimal (correct) form at high intensity. If you’d like a primer on form, function, proper technique and injury avoidance, I encourage you to give us a call, before the end of April, and come in for a complimentary workout. Our gift to you! [Just mention Newsletter April 20.]

Reading a magazine while doing cardio – Reading takes your concentration away from the task at hand, which is an intense, heart-pumping workout. And all sorts of bad things can happen when you’re not focused on what you’re doing while running along at 6mph on the treadmill, or even when you’re on a stationary bike. I’ve seen it all, and some of the spills I’ve witnessed weren’t pretty. If the person could get back up, he’d get up with an embarrased look on his face, that’s for sure. But really, it’s not about embarrasment, it’s about safety and getting results. I’m not trying to be a scrooge, I just want you to know that getting results, particularly if you want them fast, requires focused effort. You can’t do that while reading about “Brangelina” or even about the price of oil! Instead of a magazine, put on your Ipod with some motivating music…and rock it out!

Ignoring weight training – Guys obviously understand the benefits of weight training, but ladies…not so much. And I get it. You don’t want “bulky” muscles. But the truth is, that just won’t happen. Remember, muscle is more compact than fat. And women don’t have the muscle building testosterone men have. So, when a woman trains with weights, your body literally shrinks. It doesn’t expand, and certainly won’t get “bulky.” Instead, you’ll enhance your feminine curves by toning them up, and tightening them down! Tight, toned and terrific is what you get from weight training done right. Again, come in and we’ll show you the right way…for free.

OK, so now you understand a few of the common mistakes that sabotage results. I hope you will avoid them and focus on having more great, productive workouts. And if you need help, you know how to reach us!

Dear Friend,

I hope you had a wonderful Easter and Spring Break spending time with the family and relaxing. It’s probably a safe bet that you indulged a little (or a lot) in some chocolate eggs and other goodies when the kids were out of school! Hey, it’s Spring after all!

Well, no worries – because today I’m going to show you how to burn off those extra calories. And what’s more, you can do these highly effective “office” exercises anywhere and anytime without even breaking a sweat…like, even right now!

Yours In Health,

Dimitri

Get Fit In Your Home/Office

Doing a little exercise while you work allows you to kill two birds with one stone. You can improve your health and save time. But it get’s even better, because by doing the simple exercises listed below you oxygenate your blood, stoke your metabolism, get the endorphins cranking, ramp up your energy, sharpen your focus…and get a lot more done in less time (and you feel really good, too).

And you can do it all in five minutes, right at your home/office desk…without even breaking a sweat! It’ll brighten your eyes, put color in your face and make your office mates wonder why you’re so darn perky! (You know, when they give you that look that says, “There’s something different about you, and it’s good, but I can’t quite put my finger on what it is!”). Here goes:

Chair Squats – While sitting in your chair with legs bent 90 degrees at the knee, put your arms straight out in front of you so they’re parallel to the floor. Now tighten your abdominals and press through your heels to stand straight up. Try not to “cheat” by leaning forward. From the standing position, lower your backside down to the chair as if to sit down, but only touch (don’t bounce) the chair seat with your rear and drive through your heels to raise your body back up. Try and do at least 10 repetitions. You can do 2-3 sets of 10 of these in less than 4 minutes. Believe me, it will get your heart rate elevated! Plus this exercise works ALL the core muscles. Do it right now, OK? C’mon, I’m serious!

Ab Squeeze – While sitting at your desk with good posture (shoulders back, chest out, eyes forward), squeeze your abdominal muscles tightly and HOLD for a count of 10-20 seconds. This is an isometric (static) exercise…and it really works! Again, do at least 2-3 sets. This is something you can every hour on the hour if you like. You WILL feel it tomorrow!

Deep Breathing – Slow, deep breathing is incredibly beneficial. Most people go through their entire day without taking a really deep breath. All that shallow breathing never properly oxygenates the blood and allows carbon dioxide to build up in your blood stream, which can cause fatigue and keep your brain from functioning optimally. So here’s what to do. Exhale thoroughly through your mouth. Keep blowing out as long as you can. When you’ve completely expelled all the old, hot air then slowly inhale deeply through your nose allowing your stomach to relax so you can take in the maximum amount of fresh, cool air. Hold it in for a count of 5, then slowly exhale through your mouth again. Repeat 3-5 times. You’ll notice almost instantly how much better this makes you feel. Yes, that is an exercise! And a great one!

Take a Walk – If time permits, go take a BRISK 5-10 minute walk outside. If you have stairs, take the stairs (down and back up). Walk with purpose – this isn’t a leisurely stroll, this is a mini-workout. And every bit helps. It’s all cumulative. That’s one of the wonderful things about exercise. Some days you can’t fit in a full workout, but you can still do a couple simple exercises like these that DO benefit you. They burn calories, accelerate your metabolism and make you feel great.

Okay, that’s it for now. Ready…Squat!