Inspired Journey Fitness

5 Core Stability Exercises You Need to Know

2009-09-22T10:45:00.000-05:00

I just uploaded a new video to You Tube. In this latest video, I'll show you five great core stabilization exercises to tone those muscles and get you on the way to developing a more functional core.

Check it out now!

Ace Tour de Kids Miracles

2009-09-20T20:17:00.003-05:00

My friend Andy Harrington has been training for the past nine months at the Lifestyles Fitness Center for the Ace Hardware Tour de Kids Miracles bike ride this October. This annual event raises money to help raise money for children's hospitals around the US.

He's made great progress with his strength and endurance and in addition to working out at the gym, has been cycling regularly to build his endurance. I have enjoyed the opportunity to have helped train Andy as he prepares for his journey. In addition to muscular endurance strength, he also needs financial support to make the trip happen.

Please take a few minutes to learn more about the cause and consider donating to the Children's Miracle Network to help Andy make the trip. Please visit the Ace Tour de Kids Miracles website to learn more about Andy's goal and this fantastic ride.

10 Reasons Most Fitness Programs Fail

2009-09-02T20:49:00.000-05:00

If you've ever had trouble keeping up with your workout program, you're not alone. I've just finished a new special report, 10 reasons Most Fitness Programs Fail.

You can get your copy now below:

Cut the carbs, cut the energy (but not the fat!)

2009-08-26T13:15:00.000-05:00

The body needs energy. How does the body get energy? A key source is carbohydrate. That's right, the stuff that all those diets want you to believe is the root of all evil is actually your greatest source of energy, and in fact is the only source of energy for some brain functions.

Carbohydrate is also needed to burn fat for energy. Without carbs, the body looks to break down muscle to keep it fueled up, meaning that you'll lose muscle while leaving the fat behind.

You should look to healthy options for your carbohydrate and stay away from the "bad carbs". Good sources include fruit and vegetables. Not only will these sources provide you with carbohydrate that enters your bloodstream slower, giving you energy longer, but they are also better sources of fiber which meakes you feel fuller.

Stay away from the sugary or refined carbs, also known as high-glycemic, such as candy, most cereals, white bread, white rice, popcorn, white potatoes.

Free Seminar: A Healthy Body Leads to Healthy Profits

2009-08-04T21:51:00.001-05:00

Research shows that your health and fitness can have a direct effect on your personal and business success.

The Tri-County Business Referral Group is sponsoring a free seminar titled "Healthy Body, Full Pockets" where you'll learn tips that you can put into action right away to improve your success. The seminar is scheduled for Thursday, August 6, at 7PM at the Bolingbrook Recreation and Aquatic Center (200 S. Lindsey Lane).

It's free, it's sure to be entertaining, and you're sure to learn a few great ideas. (Best of all, I'll be the presenter!)

I hope to see you there!

Are you intense enough?

2009-07-31T20:56:00.001-05:00

Cardio workouts have their place. A lot of people look at their cardio workouts as a weight loss tool only. Sure, cardio can help your weight loss effort, but the real benefit is to develop your heart and lungs, improving your energy and making your daily activity more efficient.

The body is a pretty amazing system. When you're beginning your workout program, you might be able to only do 20 minutes at a moderately elevated heart rate. As health and function improves, you'll be able to more work with the same effort. Many people hit a plateau with their cardio workout (and their resistance workout) where they're comfortable and stay there though. I see people doing the same workout at the same pace and same intensity. At one time it might have taken their body 300 calories to perform that effort. Now that they've improved it might only require 250 calories.

Looking to bust through that plateau and make a difference? Try changing your intensity with interval workouts.

First, make sure you've built up a sufficient cardio base. After your warm up, bring your heart rate up to 65%-75% of your max for 5 minutes. Next, crank up the intensity to 85% of max for one minute. Repeat this cycle 3-5 times and then cool down. Try this once a week. If you have any heart or other medical conditions, make sure you've been cleared first.

Need help developing a results-driven program to meet your goals?

I can help. Ask me.

Getting ready for Ventoux!

2009-07-23T20:39:00.005-05:00

Two years ago, I had the opportunity to ride one of the most famous mountains in France, Mt. Ventoux. The Giant of Provence dominates the landscape in southeast France. It's eerie top portion, referred to as the Moonscape, is nothing but white rocks. Nothing else. For riders in the Tour de France, it's demoralizing because you can see the summit for the final 7km but you never seem to get there.

For me, it was anything but demoralizing. I felt incredible as I rode the 22km climb with an average incline of 7.7%, sometimes kicking up to over 11%. I rode the entire climb with a giant, stupid grin on my face because I could hardly believe I pedaling my bike up one of the most iconic climbs in cycling. It took 2:15 to get to the top. I spent almost an hour on the summit before making the ripping fast descent in 20 minutes to the town of Bedoin in the valley below. I trained hard leading up to the trip and it paid off.

The Ventoux will be used in this year's Tour de France this Saturday, July 25. never before has a climb this large been featured this late, with the race's final day coming on Sunday. With a massive climb like this on the penultimate day, there could be fireworks among the leaders.

Be sure to watch it on Versus

All Carbs are bad, except...

2009-07-19T16:22:00.000-05:00

When they're good.

Learn more about the good and bad carbs, and many other topics, by downloading my free report, 13 Fitness Myths Busted! You can get your copy on the left side of this page.

Those fad diets all want you to believe that all carbohydrates are bad and do nothing but add weight. Fact is that there are actually some brain functions that rely solely on carbohydrate. Also, fat can only be burned effectively in the presence of carbohydrate. Without carbs, your body turns to the muscle, breaking it down for energy instead. That’s bad and counterproductive to improving fitness and weight loss.

Learn more about the good and bad carbs, and many other topics, by downloading my free report, 13 Fitness Myths Busted! You can get your copy on the left side of this page.

Go ahead. Get it now!

Here's a quick core stability exercise for you

2009-07-12T15:41:00.000-05:00

I've posted a bunch of videos to You Tube showing different, easy to implement, exercises that you can incorporate into your routine. Here's a sample of a core stability exercise called a Floor Bridge.

You can check out this video and many more on You Tube. While you're there, I'm going to ask for your help and vote them up.

Happy exercising!

Sleep more, weigh less

2009-07-05T21:58:00.000-05:00

Sleeping more can help you lose weight. Really. No lie.

That doesn't mean that you can just snooze your way to getting thin, you still have to do the work and burn the calories. But, getting enough sleep, typically 7 to 9 hours nightly, contributes to helping your body rebuild itself and get stronger. Research also shows links between altered levels of two hormones, Gherlin and Leptin. Gherlin creates feeling of hunger and Leptin tells you that you're full. Lack of sleep elevates Gherlin, making you think you're hungry, and depresses Leptin, making you think you're not full.

So, set an earlier bedtime and you'll be one step closer to your goal.

13 Fitness Myths Busted!

2009-06-22T09:59:00.000-05:00

I've written a special free report, 13 Fitness Myths Busted! Download it now!

There's lots of information floating around and I hear all sorts of theories from my clients. I thought it was about time to dispel some of those myths and put the truth out there.

Get your copy now! You'll find a form to get your report at the top right corner of this page.

A bike is a terrible thing to waste

2009-06-12T20:21:00.010-05:00

I was on a bike ride this morning and I was passing homes who had set their trash out for pick up. I saw something that really disturbs me. Someone was carelessly throwing away a bicycle.

Think back to when you were a kid and you got your first bike. Remember that feeling of freedom? The joy of being able to power yourself along to go places you couldn't go before was amazing, wasn't it? Think about that time you taught your child to ride their bike as they wobbled on two wheels.

Now, think of how you would have felt if you never got that bike. There are a lot of kids who can't afford a bike and here someone's deciding that they're going to throw one away. What a waste.

Their argument is that by putting it out by the curb, the trash pickers will scoop it up and it will go to use. Sorry to burst your bubble, but that bike that was once your prized posession is on it's way to become scrap metal. What a waste. That bike could bring a whole new life to a kid. It could give them hope, inspiration, keep them off the streets and give them a goal to work towards. It could help someone get to work. It could make the difference between putting food on the table, or not.

If you're about throw away a bike just because you no longer need it, don't do it. Donate it. Take it to Goodwill. Take it to Working Bikes Cooperative in Chicago. Drop it off at the The Recyclery. Or, take it to any one of these places. If that's too much trouble, contact me and I'll take care of it for you.

Please, don't throw it away.

(Photo provided courtesy of Deborah Courson Smith)

Bike to Work Challenge June 13-19

2009-06-08T05:45:00.000-05:00

Chicago is one of the most bicycle friendly cities in the US.

Every summer, the Mayor's Office of Special Events holds Bike to Work Week. Check out all the events and activities of Bike to Work Week. One of the highlights of the week is the Bike to Work Challenge. You don't have to live or work in Chicago to participate.

I'd be willing to bet that many of you live within a few easy miles from your workplace and you're a perfect candidate to give it a shot. Go at a nice easy pace and you'll arrive refreshed but not all sweaty. Bring your clothes in a backpack or alternate driving and riding days and bring your clothes the day before. Here's a great guide to help you learn how to bring your clothes and make sure they look good, arrive fresh and sharp, and even how to avoid the dreaded helmet hair. The Bolingbrook Park District has even put together this map outlining the bike trails, paths, and bike friendly streets in the area.

You can even get your coworkers involved and challenge them to accumulate miles and riding days. You can also get your workplace into the Bike to Work Challenge. It's free.

If you give it a try, let me know how you did.

Learn more.

No Child Left Inside

2009-05-31T16:19:00.000-05:00

The 13 year old kid across the street used to be outside all the time riding his bike and attempting tricks on his skateboard. He hasn't been out much lately. I saw him the other day and my first thought was "wow, he's adding on some weight". (Yes, Jeremy, I'm talking about you!)

I saw him again today and he was on a scooter. But here's the problem: It was an electric scooter.

He stopped riding the bike.
He stopped riding the skateboard.
He's adding on weight (and it's not muscle).
He's riding an electric scooter.

Something tells me the extra weight's not a coincidence. It even has a seat so he doesn't have to wear himself out by standing!

According to the Centers for Disease Control and Prevention, the percentage of children ages 6-19 that are overweight or obese has tripled since 1980. Children who are overweight or obese have a 70 percent change of carrying that weight problem through adulthood.

School's almost out. Don't let them sit behind the Wii and call it exercise. Send your kids outside this summer. Please.

If you need a few ideas for things to do outdoors with your kids, check out Chicago Wilderness

Ready, set, go! starts June 6

2009-05-22T07:50:00.000-05:00

If you've wanted to try a 5k, or you're just getting back into running after a long layoff, my new class might be just the thing for you.

Starting June 6, I'll be leading a program to help you prepare for a 5k event. Whether you want to run, walk, or do a combination of both, this program will help you get ready.

In addition to group workouts, we'll be bringing you up to speed on many different aspects of the running experience. Here are some of the topics we'll be covering during the 10 week session:

Selecting the right shoes for your feet
Clothing - Look good, run great
How to develop the habit
Making sure your training program fits you
Warm up techniques
The right way to run
Pacing
Hydration and food
Strength training for runners
Injury prevention
What to expect on race day

This 10 week program is only $110 for residents and $132 for non-residents. Click here to learn more and register!

Got questions? Ask me and I'll be glad to answer.

Relay for Life creates strength in more ways than one

2009-05-16T06:10:00.007-05:00

The American Cancer Society's Relay for Life is happening this afternoon and through tomorrow in Bolingbrook. If you are not familiar with Relay, it's the American Cancer Society's signature event, bringing teams of relay walkers together for an event lasting up to 24 hours. The event is held in hundreds of cities nationwide.

If you're not doing the event, take a few minutes from your day to go over to the Bolingbrook Town Center, see the excitement and energy, and cheer on the participants as they raise money for the fight against cancer. Visit the Bolingbrook Relay for Life site.

If you can't make it to today's Relay, there's another on June 5 at Neuqua Valley High School on June 5. If you're not in this area, find a relay in your own area here.

Ride of Silence 5/20/2009

2009-05-13T08:33:00.000-05:00

The Ride of Silence (May 20, 2009) was created to honor cyclists who have been killed or injured on public roadways.

Learn more about the Ride of Silence and how you can participate FREE and hundreds of locations worldwide.

Bikes are vehicles too. I personally have been subjected to abuse and dangerous situations from people and their cars who feel that they alone have the right to the road. And, if you think someone putting on makeup or reading the paper is dangerous when you see them from your own driver's seat, imagine the panic a cyclist feels when seeing that same bozo.

Drop the flops and show your feet some love!

2009-05-10T14:57:00.000-05:00

Summer's coming and so is flip flop season. I have to admit, they drive me nuts. The shuffling, the flapping noise. The foot problems.

That's right. Those flip flops that you love so much and are all the rage are causing problems. Just Google "flip flop foot pain" and you'll come up with all sorts of articles.

Think about this...

Would you sleep every night on a mattress that's less than 1" thick? How would your back feel? Why subject your feet to the same torture? Think of the pounding that your feet endure every day, all day long. Show 'em some love and unless you're at the beach, drop the flops.

Here's a good article from WebMD.

Hey, let go of that treadmill and nobody gets hurt!

2009-05-06T07:07:00.000-05:00

It doesn't matter if it's the treadmill, elliptical machine, Arc trainer, stepper, or other piece of cardio equipment. Just let go.

Here's why you need to get your hands off that machine:

Holding on reduces the effect of supporting your weight. Using the handrails to support you lifts some of your weight off the machine, effectively making it easier for your legs. This means that you're not simulating actual walking, but instead you're just faking it.

Holding on can promote poor posture and unnatural movement. Grabbing the front of the machine increase your risk for slumped shoulders and a rounded back. It also causes an unnatural running or walking style, often preventing your legs from fully extending, further screwing up your body's alignment and altering movement patterns. Add one more thing, you can also increase your risk for repetitive strain injuries.

You're burning fewer calories. Cranking up the speed or incline higher than you can handle and compensating by grabbing on to the machine cancels some of the effects of your exercise. Many people look at the calories burned number and incorrectly believe that just because that number is going up, that you're actually burning those calories.

There are a couple of flaws here.

1. Grabbing the machine and lifting your weight off means you're doing less work. Scientific studies have proven this. The machine doesn't know you're cheating and will still tell you the same result as if you were doing all the work. You might as well just turn the machine on, step off and let it run. Read a book and come back in a half hour. The machine still thinks you were working.

2. The second flaw here deals more with the fallacy of the "calories burned" reading that you'll see on the machine's display. The machine usually doesn't know enough about you to actually understand the rate at which you burn calories. Put a hyper-fit individual on the treamill next to an unconditioned person, set the speed and incline on the same settings, and the calories burned number might show up the same. However, each of those individuals bodies will burn calories at different rates. Don't worry about how many calories the machine thinks you're using. Just do it right and burn calories at your own rate.

You negate the effect of the incline. I saw someone today walking with the incline at 12%. She was clamped on to the machine and leaning back to the point where she was perpendicular to the tread. That means she was effectively walking with zero incline. When you walk uphill outdoors you don't lean backward. Why would you do that indoor? Same goes for the stepper. When you're walking up stairs you don't lean on the handrails or press your palm on the rail to remove some of your weight.

You're doing nothing for your balance. Life is full of challenges. It's full of uneven surfaces too. Your brain relies on your ability to compensate for changes in terrain. Holding on to the rails eliminates that balance challenge, increasing your risk again for injuries.

You might need to check your heart rate every once in awhile. That's OK, but check it and let go. Don't obsess about that number. Learn how you feel when your heart is working where you expect it to be and go there.

If you feel unsteady on the machine, slow it down and/or reduce the incline. Over time, you can speed it up as you gain confidence.

If you're holding on because that's the only way you can ready or watch TV, stop focusing on how you'll entertain yourself and consider your health instead of what Brad and Angelina are doing this week. Can't handle the boredom? Try an audiobook or go outside once in awhile and change your scenery.

Got another reason? Tell me about it and I'll help you get rid of that idea and get you on the machine the right way.

Brianna needs you

2009-05-04T07:08:00.000-05:00

Our oldest daughter, Rachael, has a friend who needs your help. Brianna Sharp was diagnosed last fall with a form of cancer known as Brainstem Glioma. She's a strong girl and has great support and love from her family and friends. The family is working with doctors from Childrens' Memorial and St. Jude, among other hospitals, to treat the disease.

You can help too by keeping Brianna and her family in your prayers. Learn more about Brianna and her fight at www.curebrianna.com

Let nothing stand in your way

2009-04-29T07:36:00.000-05:00

Think you can't do it?

Is something standing in the way of your success?

Bobby didn't think so. Neither should you.

Quite an adventure

2009-04-26T16:13:00.000-05:00

Since we've opened our business, I haven't had as much time to pursue one activity that I've done in the past, and that's Adventure Racing. I've had the good fortune to have been involved in races as short as a few hours to as long as eight days.

One that brings back the most incredible memories for me was the Four Winds USA Adventure. The race was held in August 2002 in the Wasatch Range, just outside Salt Lake City.

If you're interested, read on.

(Be ready, it's a long race and a long story, but it's fun!)

New classes: Ready, set, go and Strength on the Rocks

2009-04-20T07:28:00.000-05:00

I'll be leading a couple of new classes for the summer 2009 session at the Bolingbrook Park District.

Ready, set, go is designed for those who are interested in completing a 5k. Whether you've never run or it's been awhile since you've tried, if you're ready to give it a shot this is the class for you. Run it walk it, either way, you're welcome to join is for this program. In addition to group run/walk sessions, we'll also be making sure you've got the right shoes, the right clothes, proper running mechanics, reviewing strength training techniques to get the most from your workout, nutrition, and more.

Strength on the Rocks will be using the Annerino climbing wall to develop strength, stability, balance, power, mental focus, and have fun at the same time. If you've never used the climbing wall, or never thought of the wall as a training tool, you're in for a treat!

Registration opens for both sessions in a couple weeks. In the meantime, let me know if you have any questions.

We're also currently preparing the calendar for the fall classes. In addition to the normal aerobics classes already offered by the Park District, what else would you like to see? This is your chance to think outside the box and let me know what fresh new programs you'd like to attend.

Leave a comment below on what you'd like to see!

President Obama Does It...Do You?

2009-04-19T14:33:00.005-05:00

Yesterday, President Obama met with Latin American leaders, members of Congress, read briefs and received updates on world affairs, and did other things tha the leader of the free word does. Oh, and he got in a workout too.

In fact, he finds time to get his workout, as does the First Lady, nearly every day. It's part of their lifestyle.

Did you get your workout? Or, were you busier than the President?

You could get hurt, in more ways than one

2009-04-17T14:16:00.004-05:00

In case you needed another reason to swear off fast food, here's one.

Nine new videos just added to YouTube!

2009-04-12T20:16:00.003-05:00

I just added nine new fitness videos to You Tube. You can find my videos on the left side of this page.

Many of you have told me that it's been very helpful seeing the exercises being performed. I'm glad it's helping and thanks for watching!

Follow Me!

2009-04-01T22:01:00.003-05:00

If you're on Twitter, you can now follow me.

Snooze to get strong and thin

2009-03-25T21:51:00.000-05:00

I was reminded recently of one more thing to help lose weight.

Sleep.

That's right. Get more sleep. Exercise tears down the body, rest builds it back up. Our mindset is backwards. We often think that we need to pack more into the day and that will make us better. Sometimes, working longer isn't working smarter.

Don't get me wrong, I'm not asking you to snore the day away and think you're going to get ripped while snoozing. But, the body really does need 7-8 hours of sleep each night to recover. And, you can't "make up" sleep. Five hours a night during the weekdays and 10 on the weekends doesn't cut it, sorry.

Here's a real life example. I used to work for a big bank (this one's pretty strong and only received a minor amount of bailout money). When I left the bank in 2005 to start our business, my exercise routine didn't change significantly, but my sleep did. Previously, I was getting 5-1/2 hours each night and had trouble falling asleep. Despite the stress of starting our own business without a safety net, I no longer had to catch a 6:10AM train and I started to get 7-8 hours each night. Not only did I start falling asleep faster, but I lost 5 pounds within two weeks and I haven't seen those pounds since.

Goodnight.

What would you do?

2009-03-22T15:31:00.000-05:00

If today was your last day?

You're getting smarter too!

2009-03-15T06:10:00.000-05:00

A recent study published in the British Journal of Sports Medicine determined that physical activity, in addition to making your body healthier, increases both the volume of brain tissue and the ability of the brain to function properly.

A means to an end

2009-03-06T21:17:00.001-06:00

For me, fitness is a means to an end. It's a way for me to be able to enjoy the outdoors and the things I love to do with my family. During the summer, we spend time canoeing, orienteering, biking, and enjoying the kids softball games.

I grew up racing bicycles, starting with BMX and travelling around the US, transitioning to mountain bikes, and this past year trying my legs at road bike criterium racing. Each race brings back different emotions, but one is special to me.

The Iceman.

I've done the Iceman 16 times. It's a 27 mile journey through Northern Michigan's sandy hilly terrain, held during the first weekend of November. I've done it in 50 degree temps, and I've done it in 10 degrees with 5" of snow on the ground. I broke the seat off my bike one year just a few miles into the event and finished the entire race standing up (it was torture, but I couldn't bring myself to quit...and I wasn't last). Five of the races have been with my daughters on a tandem mountain bike.

I've written about the race for both Windy City Sports and Michigan Sports & Fitness. You can find the first of the two stories right here (sorry, the page is formatted strangely, but the words are still there)

I've been in hundreds, maybe thousands of races over my lifetime. The five that I've completed with Rachael and Sara are my proudest. They've grown too big for the tandem tag-a-long bike, so this year's race won't quite be the same, but I'll always have the memories. Maybe someday they'll ride alongside on their own bikes. Hopefully someday they'll be strong enough to finish the race ahead of me!

For me, fitness is a means to an end. It's a way to develop memories like this.

How will fitness make a difference for you?

March to the Madness at Lifestyles Fitness Center

2009-02-28T07:13:00.000-06:00

March to the Madness is Coming!

For the entire month of March, each visit to the Lifestyles Fitness Center will earn you one entry into the March Madness contest. That means each time you come to use the fitness center for the cardio equipment, weights, Personal Training sessions, racquetball, climbing wall, cycling, aqua, or any aerobic classes, you'll be able to enter. The more times you work out, the more chances you have to win!

The drawing will be held on March 30 when one lucky winner will win a March Madness party for 10 at Ashbury's Clubhouse at Boughton Ridge Golf Course. Additional prize drawings will be held for dinner for 2 at Ashbury's, a free massage, and Personal Training sessions.

The contest is open to all Lifestyles Fitness Center members and class participants.

But here's the real question...

Which member of the Blue Team is going to win the contest? Tell me what your plan is to win!

I Miss the Outdoors!

2009-02-22T11:08:00.002-06:00

If you've been watching The Biggest Loser on NBC, you might have seen this week's episode. The contestants had to compete to get a key to their gym so they could work out indoors. The whining and complaining about having to work out outdoors was incredible!

Give me a choice between indoor and outdoor and I'll take the fresh air anytime.

No treadmill? Walk outside. Take a run. Add even more fun and hike on a trail. You might find something fun in your city that you never knew existed.

Did you know there's an abandoned putt-putt golf course hidden in the woods less than 4 miles from the Lifestyles Fitness Center?

Whalon Lake offers several miles of paved trails around a peaceful lake just a few miles from your home

Camp Sagwau offers a naturally formed rock canyon, and it's in Lemont!

Where can you see Bolingbrook, Naperville, Woodridge, Lisle, at the same time?

There's a naturally occuring waterfall just 20 minutes from Bolingbrook? Have you been there? If you're lucky, you might even see the white deer herd.

We've got miles of bike trails, hiking trails, rivers, golf courses, and more right in our backyard. Think it's too cold outside? Give it a try and you'll be surpised how quickly you'll warm up and won't even notice the low temps.

It's Mother Nature's equivalent of the treadmill, Stairmaster, elliptical machine, rowing machine, and exercise bike. Pretty cool if you ask me!

Do you know a fun and interesting place nearby? Let's hear about it.

Now this guys getting some exercise

2009-02-17T21:26:00.001-06:00

Now this guys getting some exercise

A workout you can do anywhere!

2009-02-14T17:47:00.004-06:00

A few weeks ago, our Biggest Loser Team did a workout using resistance bands. The exercises we did were:

Lunges
Squats
Military press
Upright rows
Lateral raises
Tricep kickbacks
Front raises
Bicep curls
Rows (with door or pole)
Cable rotations (with door or pole)

If you need a refresher on how to perform these exercises, check out these videos

In my spare time...

2009-02-14T06:52:00.007-06:00

I'm building a boat in my basement. It's a 17 foot cedar strip kayak. The plans I'm using are the Great Auk design by Eric Schade of Guillemot Kayaks.

I'm pretty excited about it and it's coming along nicely. I've built the "skeleton" and started laying the strips. It doesn't look like much to the casual observer, but I can see what it's supposed to look like and in my mind I'm already paddling. More pictures to follow as the project progresses. It's going to take awhile!

I've had the plans for two years now and I've finally gotten up the guts to start the project. It just seemed so overwhelming when I thought about the entire task. I kept looking at the whole and not seeing the parts. I guess it's kind of like starting a fitness program. Break it down, look at it in smaller chunks and it becomes a lot easier.

For the question you've been asking (and my family has been asking), how am I going to get it out of the basement once it's finished? I'll worry about that one later. One step at a time.

As seen on TV....Burn that belly fat!

2009-02-08T12:09:00.000-06:00

Let's get it out on the table right now.

Fat is indiscriminate. You can't burn fat in a specific area of your body. Said another way, spot reduction is a myth.

All those gadgets you see on TV that help you burn fat in a specific area of the body. That's right, a myth. Don't let that discourage you though, because any fat burned is progress. The point is to not worry about where you're burning the fat, but just to burn it.

Specific exercises can tone and add muscle in a specific area of the body, and that's a good thing, but they won't burn the fat in that area. Adding muscle is a huge benefit to fat burning as muscle is more efficient. It helps you move easier and uses more energy. Increase your lean mass and you'll burn more fat.

So, what should you do? Move more, eat less. Burn some fat. Add some muscle.

3 Weeks

2009-02-04T08:41:00.003-06:00

Three weeks. That's when we usually quit.

Think about it. You're ready to go. All fired up. Three weeks in to it and the excitement is gone. It doesn't matter what it is. It's three weeks.

New car? Three weeks later, the new car smell is gone, it's just your car.
New furniture? Three weeks later, it all blends in to the house and the kids are climbing all over it.
Learning a new language? Three weeks of listening to those CDs and you're ready to move on. Can't I just buy one of those electronic translators instead? Surely someone there will speak English, right?
Starting your exercise program? Three weeks later and you're not ripped yet? Where's the six pack? How come I haven't lost all the weight like the infomercial promised?

Sound familiar? Fitness is progressive. It takes time, but you've got to stick with it longer than three weeks. Break through the three week barrier and make it a habit, part of your everyday routine and the results will follow.

Need help staying on track? Remember your long term goal. Think about that hike. That better golf game. Playing with your kids. Running a 5k and setting your personal record. Enjoying the excitement of the Breast Cancer Walk. Not feeling tired all the time.

Need a jump start? Call a friend and work out together. Put on a few layers and walk outside in the sunshine. Take a group exercise class (remember, you've got two free class passes!)

What are you doing to keep going and bust through the three week barrier?

What are you doing?

2009-01-31T19:27:00.004-06:00

Our team for the Lifestyles Fitness Center Biggest Loser Contest has lost 45.5 pounds to date. Congratulations Team Blue! That's a great result and we still don't have the results from five of our team members.

It's time to share with your team members. What are you doing? Leave a comment on this blog to tell everyone what you're doing to lose weight. You can learn something and help another teammate at the same time.

What are you doing?

Pound for Pound Challenge

2009-01-21T15:57:00.002-06:00

General Mills and Feeding America have teamed up to create the Pound for Pound Challenge. For every pound you lose, General Mills will donate 10 cents to Feeding America. With a 10 cent donation, Feeding America can secure and distribute one pound of food to a local food bank. Click here to learn more about Feeding America.

It's free and easy to register. Sign up now!

Eat like an elephant, Look like a gazelle

2009-01-20T07:20:00.003-06:00

The Lifestyles Fitness Center has arranged for Essential Family Chiropractic Center to present a seminar on conquering food cravings. This FREE seminar is designed to offer helpful tips on how to eat like an elephant but look like a gazelle.

When: Saturday, February 7 2009
Time: 11:30a.m. - 12:45p.m.
Where: Bolingbrook Park District (BRAC), 200 S. Lindsey Lane

Something else for your iPhone

2009-01-18T19:18:00.004-06:00

My dad loves gadgets and his new favorite is the iPhone. He bought a new iPhone a few weeks ago and my daughters and I were amazed at all of the cool things it can do. Well, here's another one.

If you've got an iPhone check out the Daily Plate Calorie Tracker.

What Motivates You?

2009-01-18T14:35:00.001-06:00

Michigan State University researchers completed a study of athletes, asking what motivates them to work out. They discovered that responsibility to and encouragement from others was even stronger than measurable improvements and competitive demands.

Schedule your workouts with a friend. Hold eachother accountable to make and keep the appointment.

Looking for a workout partner? You've got 15 other friends in this group. It's time to make a connection!

Getting FITTE!

2009-01-18T11:54:00.001-06:00

Amy asked a question about using different cardio machines and I thought of the acronym FITTE.

F stands for frequency, referring to the number of times each week you're performing the exercise. Your goal should be to aim for at least 30 minutes of cardio exercise five days a week. 45 minutes is better. 60 is even better.

I is for intensity. Are you exercising at the right intensity to get the results you're looking for? 65% to 75% of your max heart rate is going to give you a good aerobic benefit as you begin your exercise program. This level may seem too easy for some and you may be tempted to go harder in every workout. If that's you, resist the urge to crank up every workout, but test that 80-85% range once or twice a week. As your stamina increases, we can start investigating interval training to get that heart pumping harder and develop greater performance benefits.

The first T is for time. Are you exercising long enough to get a benefit? 30 minutes is a good start. 60 minutes is even better.

The second T is for type. What type of exercise are you performing? What type of equipment are you using? The Lifestyles Fitness Center has lots of different cardio equipment for you to choose from. Experiment with different machines and find your favorites.

E is for enjoyment. Are you enjoying your workout? Here are a few ideas to make it even more enjoyable:

Work out with a friend.
Change to a different machine every few days to do something different. The same old slog on the road to nowhere on the treadmill can be brain numbing.
Try the elliptical.
Try out the climbing wall at the Annerino Center.
Check out the Stair Master.
When the weather gets warmer, go for a walk or an outdoor run. Ride your bike.

What other ideas can you add to this list? Let's hear it!

Why do you do it?

2009-01-16T12:40:00.000-06:00

What's your goal?

Lose 10 pounds? Work out 5 days a week? Drop a dress size?

Great. So what

That's right, so what.

Why do you want to lose 10 pounds? Why do you want to work out five days a week? Why do you want to drop a dress size? There's a reason for those things, but those aren't the goals. They're something that helps you accomplish the goal.

Work out five days a week so I can lose 10 pounds by April 1, the day of my high school reunion, so I can wear my favorite dress.

Develop better functional strength so I can hike to Yellowstone Falls (and back safely) on our family vacation in July.

Those are goals! What's yours?

Body weight exercise routine

2009-01-12T23:07:00.012-06:00

Need some exercises to get started? Try this body weight exercise routine:

10 jumping jacks

No rest

10 toe touches

Rest 1 minute and repeat both exercises one time

10 push ups

No rest

10 frog sit ups
Get in a sit-up position, but instead of placing your feet on the floor, place the bottoms of your feet together and spread your knees apart. With your hands behind your head, tighten your ab muscles and use them to lift your shoulders off the floor. Keeping your abs tight, lower your shoulders to the floor.

No rest

Repeat both exercises twice

Rest 1 minute

20 body weight squats (video)

Rest 1 minute

Repeat 1 time

Plank, 30 seconds (video)

No rest

Jack-knife crunches (how to link)

Rest 1 minute

Repeat both exercises 2 times

Perform this routine on alternating days three times weekly followed by 20 minutes of cardio exercise at a moderate intensity (able to hold a conversation)

On the alternating days, perform 30 minutes of low intensity cardio exercise.

Beginning a journey

2009-01-07T17:13:00.004-06:00

This is the first post of my new training blog. How's that for a hard hitting opener, huh!

Who should read this blog and why?

I'm a personal trainer at Lifestyles Fitness Center, part of the Bolingbrook Park District. I'll be using this blog to post thoughts and ideas to help my clients get the most from their training programs. As a lifelong recreational athlete, I'd like to use this as a way to communicate some of my experiences and help you use them to your own benefit.

Who am I?

You can read about me in my profile to the right. Go ahead and read, I'll wait....So, what's that all means and why do you care? The certification means that I've gone through a thorough program to help develop my knowledge of the human body and how it adapts to exercise. I'm also CPR and AED trained through the American Heart Association. The life experience means that I can help make sure that even with work, family, kids, and all those things you really enjoy doing, that you can still work out. The life experience and adventures will hopefully lead me to inspire you to get outdoors and try something different.

That's enough about me for now, I'll add more as the experience applies to helping and keeping you fit and strong.

Thanks for taking the time to read and I hope you'll be back!

Thank you for requesting my FREE Special Report, 13 Fitness Myths BUSTED!

2009-01-06T20:38:00.002-06:00

Your report will be arriving in your e-mail very shortly!

As promised, I will also add you to my e-mail update list and send you information that can help you make the most of your exercise program.

Thanks

John Chase

www.inspiredjourneyfitness.com
(630) 269-8992
Contact me by e-mail
Follow me on Twitter