LIFE FITNESS

THE PURPOSE OF THIS PAGE IS TO PASS ALONG USEFUL INFORMATION AND TIPS ON HOW TO ACHIEVE AND MAINTAIN A GOOD LEVEL OF PHYSICAL FITNESS. PHYSICAL FITNESS IS VITAL TO GOOD HEALTH AND A HIGH QUALITY OF LIFE AND CAN BE ACHIEVED AND MAINTAINED WITH A CONSISTENT EFFORT. THE EFFORT YOU PUT FORTH WILL DICTATE THE LEVEL OF FITNESS THAT YOU ATTAIN. NO ONE CAN DO THIS FOR YOU, BUT YOU ALSO REAP ALL THE REWARDS AND ONLY HAVE YOURSELF TO THANK.
WHAT IS A WORKOUT?

A workout is 25 percent perspiration and 75 percent determination.  Stated another way, it is one part physical exertion and three parts self-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 your 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 has taken charge of his 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 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 rebirth.  When you finish a good workout, you don’t simply feel better,

YOU FEEL BETTER ABOUT YOURSELF!     By: George Allen


Mentors - Find mentors. They'll teach you a lot and save you a lot of time, frustration, and possibly even money. Say "thank you." Be a mentor yourself and help out an up-and-coming lifter. Someone helped you out when you were first getting started. Think of it as your responsibility to the future of the iron game and fitness industry.--Eric Cressey

Finding a mentor goes with any type of activity in which you choose.

Here we go....
If you ladies want more encouragement and advice about weight training, go to www.stumptuous.com. This young lady has a great web-site!! And free information!
NIine Movements for Every Healthy Body
Must Haves for Your Training Routine
by Scott Agee

     These exercises  are a series of movements that should be included in some way in everyone's training. According to Lou Schuler and Alwyn Cosgrove in their book The New Rules of Lifting, these exercises cover all the bases. For general strength and fitness, these exercises can't be beaten. They will also help balance any program. You don't have to do each movement every training session, but each movement should be worked into your weekly routine. If you are not including them in your training, maybe you should give them a try.

You should have these movements or a variation of each in your program:

1) The Squat - Squat variations include: Power, Olympic, Front, Back, Overhead, Zercher, etc. - take your pick

2) The Deadlift - Variations include: Rack Pulls, Sumo, Deficit, Thick-Bar, Zercher, One-Handed, etc.

3) The Horizontal Push - Regular Bench Press, Flat DB Press, Power Bench Press, Push-Ups, etc.

4)The Vertical Push - Military Presses, Power Press, Push Press, Arnold Presses, Cuban Presses, etc.

5)The Horizontal Pull - Seated Cable Rows, BB or DB Bent Rows, Face Pulls, Reverse Push-Ups, etc.

6)The Vertical Pull - Chins, Pull-Ups, Lat Pulls, Bike Rows, etc.

7) The Twist - This motion can be upper or lower body, as in: Russian Twists, Wood Chops, Wipers, etc.

8) The Lunge - Unilateral (single-limb) training is great, try: Walking or Stationary Lunges, Split Squats, Bulgarian Squats, Step-Ups, etc.

9) Walking/Running - If you are not walking or running, you probably should be. Of course walking or running can be done anywhere, but for the gym you could include Farmer's Walks, Figure-Eights, Over-Head DB Walks, etc.

Now, how do you put these together for a routine?

There are other methods, but these are enough to get started.

Sets and Reps

This is a good way to get started, restarted, or introduce a new movement to your current program. Sets and Reps aren't set in stone and should be varied from time to time to reduce stagnation and boredom. After a few weeks or a couple of months, you could switch from 3 Sets of 8 - 12 Reps to 5 Sets of 3 - 6 Reps or 2 Sets of 15 - 20 Reps.

Don't stop researching and learning, there are many methods and great programs. There are also many misleading or downright false gimmicks and claims.

There are also a few truths that apply to all programs. The Principles of Foundation, Progressive Overload, Reversibility, Specificity, Variability, and Individual Response can be followed to insure a fun, productive, and safe routine.

Hard work often isn't enough. A routine that isn't enjoyable, that lacks direction, doesn't suit your individual needs and gives you minimal results will eventually be abandoned. Your health and fitness will suffer accordingly.

If Personal Training or Coaching is desirable, you are encouraged and welcome to make an appointment. With different programs and options available, we will do our best to fulfill your needs.

DON'T BE AFRAID, AND DON'T DELAY ANY LONGER. LET'S GET STARTED RIGHT NOW.