The thing about back day is it can be tough as you want it. After back day yesterday I had a little sorness in my lats, love it!
Lat Pull down 3 ways - 9X8 ( that's right 9 sets )
T-Bar 3x10
cable cross over from the bottom ( called x's)- 4x8
One arm rows- 6x4
Pup ups- 5x3
Ladder curls - begin with a set of 1 and ladder up to 10 and back to 1
Cable curls - 5x8
concentration curls - 4x10
Military sit ups - 20
Mason Twists - 10
Reverse Twists -10
Wide leg sit up - 10
Breakfast
small apple
protein water
Snack
missed snack - not good
Lunch
Turkey with low carb wrap, lettuce and tomato
Snack
almonds
Dinner
low carb pita with turkey lettuce and black soy beans
cup of grapes
Wednesday, November 18, 2009
Wednesday, November 11, 2009
Transformation Tips
1.Don't eat high glycemic carbohydrates right before bed. Carbohydrates are those that contain sugar or are highly processed. These would include most breakfast cereals, breads, snack foods, candies, and even fruits and juices. Eating these foods immediately prior to bedtime will likely result in increased fat deposit and will prevent your body from maintaining a successful fat-burning mode.
2. Increase your muscle mass! The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism.
3. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even get down another bite.
4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session.
5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Leafy greens and salads are ideal sources of fiber. ____________________________________________
2. Increase your muscle mass! The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism.
3. Never let yourself get too hungry, or too stuffed. It really is all about moderation. Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when your satisfied not when you are so stuffed you cannot even get down another bite.
4. Double up on your cardio training. From time to time it may be beneficial to the fat-burning process for you to split your cardio training into two short sessions rather than one longer one. Studies suggest that people who do 30 minutes of morning cardio and then 30 minutes of evening cardio lose more fat than those doing just one 60 minute session.
5. Eat more high fiber foods. Most of us do not get enough fiber in our daily diets, and that’s just a shame. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Leafy greens and salads are ideal sources of fiber. ____________________________________________
Wednesday, September 16, 2009
Spinning is not the horror story you heard
I know that you have heard the stories about screaming instructors, 
strobe lights and a workout so difficult that you have to lay on the floor afterwards and wait on the ambulance. The Spinning classes at Springfield Health and Fitness Center are not that way. We have all of our classes geared for the beginner and people who are not in the greatest shape but have the desire for a better life.
We will teach you to set up the bike to fit you and all of the terminology needed to make it through any class, ours or at another facility.
If you really want that bone crunching, 800 calorie an hour workout we will send you to the facility that has that but for us, it is a more low key exercise class.
One of our instructors , Phil, pictured here is 69 years old.
Check the website http://www.springfieldhealthandfitness.com for class times.
strobe lights and a workout so difficult that you have to lay on the floor afterwards and wait on the ambulance. The Spinning classes at Springfield Health and Fitness Center are not that way. We have all of our classes geared for the beginner and people who are not in the greatest shape but have the desire for a better life.We will teach you to set up the bike to fit you and all of the terminology needed to make it through any class, ours or at another facility.
If you really want that bone crunching, 800 calorie an hour workout we will send you to the facility that has that but for us, it is a more low key exercise class.
One of our instructors , Phil, pictured here is 69 years old.
Check the website http://www.springfieldhealthandfitness.com for class times.
Saturday, August 1, 2009
A Few Reasons Why Women Should Lift Weights
Picking up the dumbbells isn't just a "guy" thing anymore. More women are getting into weight lifting and feeling better for it.
Get Stronger
Increasing your strength will make you far less dependent on others for assistance in daily living. Chores will be easier, lifting kids, groceries an laundry will no longer push you to the max. If you strength is increased, daily tasks and routine exercise will be less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.
Decrease Body Fat
Studies performed by Dr Westcott from the YMCA in Quincy, Massachusetts found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and lose 3.5 pounds of fat. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories a day.
Gain Strength Without Bulk
Researchers found that women typically don't gain size from strength training because women have 10 to 30 times less of the hormones that promote muscle growth. You will develop muscle firmness and definition.
Decrease Your Risk of Osteoporosis
Weight training can increase spinal bone mineral density and enhance bone modeling by 13 percent in six months. This, coupled with an adequate amount of dietary calcium can be a good defense against osteoporosis.
Reduce the Risk of Diabetes
According to the studies of Dr. Barry Franklin of William Beaumont Hospital in Royal Oak Michigan, weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Research indicates that weight training can increase glucose utilization in the body by 23 percent in 4 months.
Get Stronger
Increasing your strength will make you far less dependent on others for assistance in daily living. Chores will be easier, lifting kids, groceries an laundry will no longer push you to the max. If you strength is increased, daily tasks and routine exercise will be less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.
Decrease Body Fat
Studies performed by Dr Westcott from the YMCA in Quincy, Massachusetts found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and lose 3.5 pounds of fat. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories a day.
Gain Strength Without Bulk
Researchers found that women typically don't gain size from strength training because women have 10 to 30 times less of the hormones that promote muscle growth. You will develop muscle firmness and definition.
Decrease Your Risk of Osteoporosis
Weight training can increase spinal bone mineral density and enhance bone modeling by 13 percent in six months. This, coupled with an adequate amount of dietary calcium can be a good defense against osteoporosis.
Reduce the Risk of Diabetes
According to the studies of Dr. Barry Franklin of William Beaumont Hospital in Royal Oak Michigan, weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Research indicates that weight training can increase glucose utilization in the body by 23 percent in 4 months.
Friday, July 17, 2009
Spinning Lite
For those of you who love spinning but don't have an hour to spare during lunch, Springfield Health and Fitness Center now offers "Spinning Lite". This is thirty minutes of spinning at noon on Monday , Wednesday and Friday afternoons.
The cost is $3 a class for members and $6 for drop ins.
Join us and burn off those calories and still have time for a healthy lunch.
The cost is $3 a class for members and $6 for drop ins.
Join us and burn off those calories and still have time for a healthy lunch.
Tuesday, July 7, 2009
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