March 28, 2005
March 28, 2004 Issue 004
TABLE OF CONTENTS
-------------------------------------------------------------------------------------------------------------------------- *Announcing the 2005 Body Challenge!*
*How to WIN the Photo Contest and the Bodyfat Contest*
*How to DOMINATE the Cardio Endurance Contest*
*How to STOMP the competition in the Strength Contest*
*Success Tips from a personal trainer's observations*
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*Announcing the 2005 Body Challenge!*
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This 12-week body challenge begins on Monday, April 11, and ends Monday, July 4. This contest is opened to the public.
CATEGORIES: There are 4 categories for this contest. You may compete in up to 2 categories.
FIRST PRIZES: Eight first-place prizes will be awarded. The first-place prize includes a trophy and a mystery prize.
GRAND PRIZE: There will be one overall grand-prize winner who will receive a three-day spa weekend getaway vacation for two.
If you are interested in this contest, click on this link to learn more. Register by April 2 to take advantage of the early bird special: Dare to take the 2005 Body Challenge
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*How to WIN the Photo Contest and the Bodyfat Contest*
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To win the photo contest or the bodyfat contest, you will certainly need to exercise, and exercise hard. However, your success will be largely based on how “clean” your diet is during the twelve weeks of the contest. The winner of both of these contests will have to lose a significant amount of bodyfat. The photo contest participants will see better results as well by building more lean muscle, and the bodyfat loss contest participants will also find that adding some lean muscle mass will help them because it will stoke the metabolism, leading to greater fat loss.Each pound of bodyfat stores approximately 3500 calories of energy. To lose bodyfat you must burn more calories than you consume, which creates a "calorie deficit." For instance, if you eat 2000 calories one day but burn 2500, you will have created a calorie deficit of 500 calories (or 1/7 pound of fat).
If you register for the Photo Contest or the Bodyfat Contest, Gina will design a personalized diet and exercise plan for you that is GUARANTEED to work. Click here to learn more about WINNING the Photo Contest and Bodyfat Contest.
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*How to DOMINATE the Cardio Endurance Contest*
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The cardio endurance contest involves your choice of a 5K or 10K run. Gina will time your starting run and your final run, on a treadmill or at a local track (to eliminate hills and make measuring distance simple). The key to this contest is to avoid overtraining and to peak for the final timed run.
You will either run for every workout as you prepare for the cardio endurance contest, or you will cross-train using other cardiovascular activities such as cycling, swimming, an elliptical trainer, a stairmaster, or aerobics classes. If you body can take it, you will achieve the best results by running for all your cardiovascular workouts and also doing a full-body weights routine twice per week. Your weights routine should include a variety of rep ranges, periodized over the 12 weeks of the contest. Generally, your first four weeks you will lift in the 8-12 rep range, then the next four weeks you will lift in the 4-6 rep range. Finally, in the last four weeks you will lighten the weights and lift them as quickly as possible. Click here to learn how to DOMINATE the Cardio Endurance Contest.
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*How to STOMP the competition in the Strength Contest*
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The best way to train for a strength contest is to use a cycle training schedule. This type of training schedule combines workouts and exercises that will meet your basic needs: limit strength and speed strength.
You will train with a 12-week cycle in mind, designed for you to peak on the day of the strength testing. This competition will test you on the following lifts: squat, deadlift, bent-over row, and dumbbell chest press. If you have an injury that prevents you from doing one of the lifts, you may choose a different lift as approved by Gina. The rep range tested will be 6-8.
The 12-week cycle will allow for approximately five days of recovery between squat, chest press, and row workouts, and either four or six days between back workouts: four following light squat workouts, or six following heavy squat workouts. Click here to learn more about how to STOMP the competition in the Strength Contest.
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*Success Tips from a personal trainer's observations*
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I've picked up many success tips over the years working in this industry. As a personal fitness trainer, I've learned just as much from my clients as my clients have learned from me. I've been able to notice common trends in those who succeed in reaching their goals and those who give up before that point.
Here are some success tips I've picked up from my studies of psychology as well as observing my clients:
1. Make sure your goals are realistic and attainable. If they aren’t, you won’t feel motivated or optimistic about your goal.
2. Set up short-term goals every week. If you stay focused on doing your job with your program week to week, the weeks all add up to a big success, and you never lost focus and “lost time.”
3. Report to someone each week. It doesn’t have to be a trainer, but make sure you are accountable to keep your commitment. It’s too easy to be in denial by continuing to put it off week after week.
4. Keep a log. A log of your diet and/or exercise can help you pinpoint trouble areas or learn to continue what’s working well for you. It also tends to promote better adherence to the plan. Keeping a log means you’ll reduce mindless eating and procrastination with workouts.
For more success tips, click here.
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If your child plays baseball or softball and would like to really stand out this season, consider private lessons with a hitting specialist or a pitching coach. Bryan Paulhus GUARANTEES that your son or daughter's batting will improve after just one lesson. Rates are $50/hour for one child at a ballfield of your choice, and $15 extra per additional child during the same hour. Call Bryan at 978-504-9517 for more information.
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If you would like to do some sailing this spring and summer, you should get in touch with Captain Ed Casazza. Ed offers classes both on the water and at the Grog in Newburyport. He also hosts sailing outings. Visit this page to learn more: Captain Ed.
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