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Reebok wants to motivate you! Written by , ACE, ACSM, Personal Trainer/Fitness Specialist Reebok is launching a new aspect of their website to help inspire, motivate, and push you to new fitness heights. They have sought out 19 top-of-their game fitness instructors and trainers from around the world. Hip-hop, strength, cycling, latin dance. You name it; they've got an instructor and encouragement. Choose your color, mood, and movement and Reebok will pair you with an instructor to best fit your needs, goals, and style. I chose a hot pink color, "bold" as my vibe, and a funky move I've never seen. My instructor is Sara, a spunky, stawberry blonde with flowy and powerful movements. Her specialist is Bounce-Trampoline workouts. Just as I think I've tried everything I am after a new challenge: trampoline-ing (I'm coining that word. Remember that.) Log on to get started. Also, for personal interviews with the instructors visit: http://www.youtube.com/reebokexclusive

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Fitness Friday by , ACE, ACSM, Personal Trainer/Fitness Specialist

Are you in a fitness rut? Overcome your end-of-summer plateau...

The beginning of the summer was bikini bootcamp. You were probably quite diligent about hitting the gym or hitting the pavement, but as the summer winds down you may be finding it more difficult to maintain that routine. You don't have to slide into your size zero bikini anymore so what's your motivation?

Here are a few ways to get you out of your rut:

Set a new goal: Ditch the must-be-fabulous-in-bikini mindset to a more specific goal such as a certain weight, body fat percentage, or lifting and/or cardio accomplishment. Make it as specific as possible. Also outline the steps you need to take to get their (i.e., increase cardio time or speed, increase weight, sets or reps)

Change the Scenery: Many of us spend the summer running our butts off, which if you don't particularly love the activity in the first place will eventually get monotonous. Also, it is advantageous to cross train to prevent injury and work different muscle groups. Monday, I ran outside. Tuesday, it was the stepmill and rowing machine at the gym. Wednesday, arc trainer or elliptical....you get the idea. If you've been trapped in a gym all summer, as the weather cools off, find a park near your house and do a body weight workout consisting of running, pull-ups, push-ups, squats, lunges, and ab work.

Analyze your diet: Spending countless hours in the gym may pay off somewhat, but to maximize your results you need to be eating appropriately as well. It's 70% nutrition, 30% exercise. Seek out a certified dietitian. Keep a food journal. Make sure you are eating smaller meals more frequently.

Add a supplement: "Which one?" is the real question. There are aisles and aisles of fat-burning, muscle-building, to-good-to-be-true bottles of expensively priced things that I can't even pronounce. I have always struggled with swallowing pills so I like to keep it as simple as possible. New research has come out declaring a small, controlled amount of caffeine before a workout can help aid in fat loss. It also boosts dopamine which could make your workouts more tolerable. Add in a carnitine supplement, which is an amino acid that is required to transport fatty acids to mitochondria during fat utilization, and you are ready to reach new fitness heights.

Related Sources:
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Friday's Fitness Tip by , ACE, ACSM, Personal Trainer/Fitness Specialist

It's the last thing you want to hear on Friday, but here's another reason to keep those abs strong: You will be less hungry!

You heard me correctly. The tighter your abs, the less hungry you will be.

There's a little known hunger-causing hormone called Neuropeptide Y (NYP) that is produced by abdominal fat.

Until a recent study by Dr. Kaiping Yang and his colleagues at the Lawson Health Research Institute affiliated with The University of Western Ontario it was believed that NYP was only produced by the brain.

NYP sends signals to the individual that they are constantly hungry. So turning off the production of NYP by strengthening your abs will make you less hungry.

Keep moving,
Jamie

Related Sources:
Fitness Friday: Calories Consumed from Weekend Partying
Fitness Friday: How to Get Perky Breasts
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Fitness Product Review of Dynamic Kettlebell Workout by Jamie Temple ACE, ACSM, Personal Trainer/Fitness Specialist

Every time you power up your lazy-box (aka television) there is yet another fitness or diet-related product comin’ at ya. Ironic, right?

Unfortunately, we don’t get the benefits of exercise through just sitting on our cushioned rumps and contemplating lacing up our Nikes. (Side note: that may actually elevate endorphin levels slightly but won’t help with weight loss or toning.)

Enter, kettlebell.

Shaped like a cute, little handbag but slightly heavier depending on how much of your life you keep in your purse ;)

I have used the kettlebell with clients at previous gyms. They are usually old, rusty and hiding in a dark corner of the gym. But, lately these little guys have been gaining much exposure for their benefits and have tossed their old look in the ‘dirty towel hamper’ and replaced it with vibrant colors and easy to hold handles.

Working with the kettlebell is great to increase power, speed, strength, and even cardiovascular capacity. Yes, it will get that heart rate pumping. I popped in the dvd to try a few simple moves and exercises. Heart rate monitor check: Nice. I can probably shave some minutes off my cardio routine for the day.

I recommend incorporating the kettlebell exercises into your strength routine so you are combining power moves with strength moves…work smarter, not harder. I think we all agree on that.

WHERE CAN YOU GET KETTLEBELLS? The Iron Core powered by GoFit line of kettlebells and instructional DVD, "Kettlebells The Iron Core Way" are now available in all Target, Dick's Sporting Goods, Paragon Sports, Sports Chalet, online at gofit.net, and at other leading fitness retail stores, starting at $29.99

Here are a few ways to incorporate the kettlbell into your workout for lean legs, amazing abs, and a bikini bootie:


LEAN LEGS: "TACTICAL LUNGE"
Start with your right hand on the kettlebell. Step back with your left leg into a lunge position- knee bent behind you. Remain upright- your upper body should not fold over. Keep your chest up and your shoulders back. Pass the kettlebell from the right hand to the left, outside the leg underneath to the left hand. Stand back up on right leg and repeat by alternating to the other side. You can also finish your reps with one leg and then switch legs.


AMAZING ABS: "DRAGON TWIST""
Stand with feet parallel, shoulder width apart. Shift your weight to your left foot. Immediately turn the right foot out and rotate the left thigh bone right by pivoting on the heel. Place the right foot flat, and shift about 80 percent of your weight to it. Continue pivoting until the left knee is tucked behind the right knee. Finally, sit back and down so that your hips sit directly over, but not on, the heel of your left foot. Reverse.

BIKINI BOOTIE: "THE PISTOL"
Raise one leg so it is out straight and perpendicular to you. Then fold back and down until your calf hits your butt with the foot flat on the floor, then stand back up. Try not to let the extended foot touch the floor as you stand.


Stay moving,