Fitness, Nutrition, and Discussion

New Registration Form

2011-03-09T06:57:00.000-08:00

If you have previously signed up for our Free 4 Week workout plan you need to complete the new registration form to receive this offer. It is located here.

Choosing your workout Shoes

2011-03-09T06:30:00.000-08:00

People choose different shoes for different occassions it is a matter of practicality. Well choosing shoes for your workout is not any different they must fit the situation. Just as a football player wears cleats or turf shoes and a basketball player wears shoes made for the court you need shoes made for exercise. I am going to dedicate several blog posts to my opinion of the best choices for shoes for different workouts.

Running shoes

The widest variety of shoes you will find are probably classified as running shoes. They should be light weight, made of durable and breathable material and provide comfort throughout the sole of the shoe. If you are a long distance like more than 30+ miles a week runner you probably need to step into the world of asics gel these are the caddilac of running shoes. For a more novice runner who seeks comfort for feet I would look into New balance you really can't go wrong, New balance provide the most comfort hands down whether for walking or running.

Nike running shoes

Nike is the most popular shoe out there of course everyone knows "Just do it". Nike has its beginnings in providing athletes with running shoes. The nike waffles were a big hit back in the day. Now Nike has a vast selection of shoes to choose from for every sport and activity. For running they produce two of my all time favorite Nike Shox and Nike Air, of course they have others but these are top of the line.

Nike shox provide extra impact protection with the four column shox design in the heel for someone who has heel spurs or flat feet these shoes are an excellent choice. They are also very light weight and durable and can be used for running or for crosstraining. Also the best aspect of the Shox to me is that you can have the comfort and style. Nike shox have some great designs out there that can be seen as great fashion addition.

Nike Air is also on of my favorite shoes for running and the all around best workout shoe. The cushion and impact support the air bubble provides for your feet is superb. The construction of these shoes will last for years even with high milage. If you plan on running, jumping, lifting, or doing other sports you should try out Nike Air for your workout shoes.

There are many brands of shoes out there any if I left any good ones out please comment on your favorite workout shoe. When you are shopping for you next pair of kicks for working out it depends on the features which are most important to you. Cost, Style, Comfort, Quality, Durability? Take your pick. You are bound to find some great deals online but if I were you I would make sure to try the shoes one before kicking out $$. Head to the local mall or neighborhood shoe store and test drive the shoes before you purchase them. All feet are not created equal so see which shoes make you feet happy and go with it. Good Luck!!

Body weight exercises are very effective!!

2011-03-07T13:52:00.000-08:00

Body weight exercises!!

You body is designed to move in some pretty amazing ways. We can push, pull, bend, rotate, twist, jump, and stretch. Unfortunatley during our normal everyday work week we very rarely do any of these simple and or compound movements. Sitting, Walking, Standing, reaching plate to mouth are some of the movenments our body has become accustomed to. Before the computer age we performed much more physical labor and our bodies were in better physical condition as a result of our everyday life and work movements. This day and age with the increase in the amount of work we do sitting behind a computer or some type of machine has caused us to lose that component of fitness and exercise that was mandatory in your daily rountine.

We have to use our bodies in the way that it was originally designed. Take a squatting movement for example. When you squat you use your bodyweight and the force of gravity creates resistance at the bottom of the motion right before you come your back to the upright position. As a general measurement of strength every adult should be able to push, pull and support their own body weight. This is a natural ability and also a survival tactic, it would be helpful in many dangerous situation to be able to move your own weight. Push ups and lunges are two other bodyweight exercises that are very important to help you tone your muscles build strength and improve your body’s overall performance. One of my favorite ways to do cardio is stair climbing or even step aerobics. These movements engage your muscles in the lower body and exercise the Most important muscle YOUR HEART.

These body weight exercises are easily modified so that a beginner can perform the exercises and gradually increase the range of motion to progressively build strength. For example If you cannot do an normal push up you can perform the push up exercise in a kneeling position and work to increase the resistance placed over your hands to having your knees completely off the ground. Once you have gained the strength to perform these movements you can increase and decrease the amount of sets and repetitions. As a general rule beginners should stick to 2 sets of 10 repitions on 3-5 exercises during a workout.

Protein Intake for Weight Loss in Women

2011-02-24T19:00:00.000-08:00

Weight loss is very dependent on your diet. Your diet is key to if and when you will reach your goals in weight loss. There are many conflicting view points in the health and fitness industry about which diet produces results and which ones are fads or borderline unhealthy. You should realize that there is only one simplified way to lose weight, to produce a caloric deficit. You have to burn more calories then you consume. This is the magic equation, whatever vehicle you use to get there is up to you.

No carbs?

You should definitely not stop eating carbs all together for this is a dangerous practice and very hard to do.

Vegetarian Diet

A vegetarian diet can be a great way to cleanse your digestive system and intake some quality vitamins and minerals. You will realize that you will looking for new ways to get your protein intake like tofu and beans.

How much protein should I consume?

The RDA for protein in Women 25-65 years of age is 25g per day. This is also dependent on your goals if you were trying to build muscle and lose weight after a hard workout it would be good to consume 15-25g of protein. So a daily intake of around 50g of protein will be a great way to get the muscle you need to burn those calories more efficiently without starving yourself or depriving your body of nutrients.

Get Started With Group Fitness Classes for Weight Loss

2011-02-24T18:56:00.000-08:00

Exercise should be about having fun moving your body in the way it was designed to move. It seems that exercise has become a negative word is today's society. Too many times have I been lecturing to a group of students or adults and when I mention exercise they cringe. This should be exciting if I recall in grade school we couldn't wait to go outside for recess it was our favorite part of the day. Now we work, work, work, go home and do more work, then sit down on the couch. We have taken the activity out of our day. Even in schools they are cutting back on physical education at a time when the country is at its worst in terms of disease and sickness related to sedentary lifestyles.

Group Exercise

Group exercise is a fantastic way to get together and have some grown up recess time. Make sure you do your research in your local newspaper, visit the parks and recreation website, or pop in at your local YMCA to get an idea of the classes and times they offer them. Make sure that you chose a class that meet two to three times a week. If you a beginner to fitness make sure the class is not too advanced you can work your way up. The last thing you want to do is take a class that is very difficult and get discouraged. Show up a few minutes before class or hang back a few minutes after class and introduce yourself to the instructor, many times the instructors are also fitness trainers that can give you some great advice one on one.

Be Consistent

The key is to not quit, one way to help when you feel like you are falling off the wagon is to have friends to hold you accountable for your goals. Make friends in the class and make a pact to stay in touch with each other to make sure no one gets left behind. Sometimes things come up; family, work, and sickness happen but don't use these things as repeated excuses. If you do happen to miss a class, make it your business to do a makeup day using another class or going out and doing some exercise on your own. If you are consistent with your exercise and workout program you will get the results.

Con: Monotony

Some group fitness classes like cycling and step aerobics can get a little monotonous doing the same exercises and motions day in and day out won't challenge your body after a long time. You need variety in your workout program, mix it up a little bit. If the instructor in your class isn't changing the routine enough try another class or move onto something with more difficulty. At some point you may experience a plateau with your weight loss it may be that your workout program has gone stale. Get help from one of the personal trainers or switch up your classes to get your body recruiting different muscle groups by using different exercise modalities.

There are many options out there to choose from when we are looking for group exercise programs for weight loss. Make it your goal to try something out of your norm pick up a dance exercise class or a fitness boot camp to add some real fun to your overall wellness program. Don't forget that you have to be conscious of your nutrition if you are serious about weight loss with group exercise programs.

Being healthy should be fun; you should be happy making good lifestyle choices.

Get in shape NOW!

2011-02-18T14:03:00.000-08:00

Get in shape NOW!

Every day you look in the mirror do you like what you see? Are you happy with yourself image? Most of us have an idea of what we want to look like and any of us never reach being totally satisfied with our physique. If you had a step by step program that could get you from where you are now to your ideal physique would you be 100% committed? If you answered enthusiastically, Yes! You may be the type of person that could benefit from getting in shape NOW! No need to waste anymore time with expensive gym memberships and contracts.

Free yourself from the limits of your lack of direction and know how. You have all of the tools you need, You were created to move. Reclaim your natural ability and get going.

The first step is simple, put yourself in the right mind set. Create a schedule and make sure that you allot time for your workout.

The second step is to create a plan you can develop your own program including the activities you enjoy or following the Sweat Party workout program.

The third step is hardest part of all, Just do it!! Action!! You have to get it done plain and simple. You can’t expect results in anything if you don’t put in the work. As much as you don’t feel like it or any EXCUSE you can dream up you MUST make it happen. This is where it may be wise to enlist the service of a personal trainer someone that is going to hold you accountable completing your plan and reaching your Get in shape now body. A trainer will make sure you are using proper technique and performing difficult exercises safely.

The fourth step is Staying on track this includes sticking to your plan but also being flexible in adjusting the plan. Also staying on track with your proper nutrition, keeping your body on a healthy nutrition schedule is very important.

If you can stay committed to these easy steps to get in shape NOW, you will be on your way to that beach or bikini body you always dreamed of. You are so capable no matter your size or shape you can shed unhealthy fat because that is what your body is made for to consume calories for energy.

Rockbridge County Sweat Party Boot Camp

2011-02-18T10:45:00.000-08:00

THE BOOT CAMP BREAKDOWN

Derik Screen's Fitness Boot Camp will help you get into great shape, reduce stress, lose weight, increase energy, build confidence, and make new friends. Fitness Boot Camp is the premiere fitness training and healthy-living boot camp program in Virginia! Why spend time shut indoors, sweating on that treadmill as you watch the world go by when you can be out in the world, getting fit, losing weight, and having fun?

Regardless of your age or fitness level, if you live in or around Rockbridge county and want to get in shape, drop those extra pounds, build muscle, and actually have fun while doing it, Step by step Boot Camp is the boot camp for you!

The first thing that happens after you enlist in Fitness Boot Camp is an assessment of all recruits. We want to make sure our recruits are healthy enough to participate — remember, this is Fitness Boot Camp, not a shuffleboard club! If just thinking about working out makes you winded, it's time to sign up, soldier! If you are already a competitive athlete who's looking to change up your routine, Fitness Boot Camp is for you, too! Classes are designed to meet every recruit's fitness level.

This program was designed for people who are serious about getting fit in record time. We start off slowly, and over the course of four weeks, we progressively increase the challenge of the workouts. The Fitness Boot Camp environment is positive and motivating for the mind, body and soul!

ARE YOU Ready to learn about Fitness Boot Camp?

Fitness Boot Camp is a comprehensive, 4-week weight and fat-loss program that incorporates:

 fitness instruction

 resistance training

 functional training

 core work

 yoga  Pilates

 food modification

 nutritional counseling

 diet planning

 motivational training

Fitness Boot Camp is run by Derik Screen, a nationally certified professional trainer and nutritionist. Fitness Boot Camp also includes special nutritional information and each Fitness Boot Camp session is one hour long.

What if I don't feel fit enough to enlist?

All the more reason for you to be there. Fitness Boot Camp is for ANYONE and EVERYONE. No recruit is ever left behind or asked to perform anything they physically are not ready to do. All ages and abilities are welcome to participate. Individuals of every skill level benefit immensely, from the couch-potato novice to the professional athlete. You do not need to be in shape to join. We continually push you harder every day so that you always see progress and get the best results. Awards and certificates are presented to those participants who inspire others and improve the most!

Fitness Boot Camp is for people of every age, size, shape or fitness level. Male and female. Old and young. Short and tall. Fit, and not-so-fit. All we ask is that every recruit who enlists agrees to do their best. Get it? You don't have to be in the best shape of your life to join — that's why you're enlisting, to get in the best shape of your life! And we won't give you a funny hair cut or make you wear khaki or camouflage! Our Fitness Boot Camp drill sergeants are trained in positive motivation so they can help you become the best you, ever.

What is involved in the assessment?

We begin with an assessment to determine how many sit-ups you can do in 120 seconds, how many push-ups you can do in 120 seconds, and how long it takes you to walk and/or run one mile. Regardless of whether your fitness level allows you to do one push-up or 101 push-ups, there will be other recruits who are at the same level! You never have to worry that you are alone in this! And we don't expect you to be in perfect shape to enlist in Fitness Boot Camp — getting you in perfect shape is our job! We will help you build you the best body you've ever had! By the end of this intense 3-week program, you will look great, feel great, and have shared a life-changing experience with great new friends.

Why should I participate in Fitness Boot Camp?

If you enlist in Fitness Boot Camp, you will make a dramatic improvement in your physical and mental well-being. You will begin to acquire a completely new body that will no doubt make you proud!

You'll also meet great people who share your same passion for developing a healthier body and mind. And you will be finished with your training sessions before the rest of the world has even begun their day!

How do Fitness Boot Camp trainers keep recruits motivated?

Motivation is probably the biggest key to your success. Our course is continuously altered to keep recruits' motivation levels high. No two workouts will ever be the same! Not only is this the mark of a well-designed program, but it also prevents the boredom that many people experience after committing to a long-term fitness regimen. Each Fitness Boot Camp recruit starts and finishes together. This bonds individual into a group, making it easier to stay dedicated to the program.

What types of exercises are included in the program?

Fitness Boot Camp exercises include: crunches, short-distance running, lunges, calisthenics, jumping rope, hiking, sport Yoga, Pilates mat work, Swiss ball and medicine ball training, ball drills, obstacle courses, push-ups, shooting baskets and much more! We use a wide variety of exercise modalitites to make it fun for you to get fit! From his years of experience as a trainer, Derik has developed this unique approach to fitness, using a wide variety of techniques to get you fit fast! This complete training method will provide you the opportunity to attain total health and wellness.

What is the structure of the sessions?

Each class begins with a good stretch, followed by a workout that combines strength, ability, cardiovascular endurance, and flexibility exercises. Each class ends with a thought-provoking 5-minute devotional. Fitness assessments are performed at the beginning and end of the 3-week program to gauge each trainee's strength and speed improvement.

Where does Fitness Boot Camp take place?

Fitness Boot Camp is held outdoors at Rockbridge county high school and VMI track. On select days, campers may be relocated, due to weather conditions and/or other concerns.

How often does Fitness Boot Camp meet?

Fitness Boot Camp participants meet Monday, Wednesday, and Friday for one hour during the 3-week program. For you early risers, we have a 6:00 a.m. session; All participants are expected to arrive on time. Fitness Boot Camp starts promptly and ends promptly. No exceptions or delays will be made for latecomers.

When does the next Fitness Boot Camp start?

The next fitness bootcamp begins Monday March, 14 2011!

What do I need to bring?

When you come to Fitness Boot Camp, bring the following items:

A water bottle, your running shoes, towel/exercise mat and the mindset to achieve more! You can purchase these items at your local Target or Wal-Mart. You will receive specific details prior to the start of camp. If you have questions, please call 540.570.1124.

What is the cost (investment in myself) to enlist in Fitness Boot Camp?

Each 4-week Fitness Boot Camp has a registration fee of $149.99. That's 12 hours of instruction, averaging out to just $12.50 per hour! You don't want to miss this opportunity to work with a premiere group of Virginia’s fitness and wellness professionals.

How do I register?

We are now accepting Pre-registration for the next camp. You will receive your pre-camp evaluation from your coach prior to the start of camp. You will be notified about scheduling an appointment.

What if I have other questions?

Please call 540.570.1124 or Contact Me

SPACE IS LIMITED!

Alkaline Water

2011-02-17T11:39:00.000-08:00

Imagine having the ability to take normal tap water and turn it into an antioxidant with a NEGATIVE ORP (or charge), which retards the aging process. Put simply, a high or rising ORP causes oxidation and therefore aging. The negative ORP of Ionized Water literally retards the aging process by counteracting this rising ORP. Ionized Water essentially renews us at a cellular level. This is as close as we can ever hope to get to a Fountain of Youth, as incredible as that may sound.

For instance, real fresh squeezed orange juice has a negative ORP of -250. Although we can only drink a few glasses of fresh orange juice in a day.

We can drink as much Ionized Water as we wish to a day. Many people drink as much two gallons of Ionized Water per day.

Ionized Water's other Antioxidant property which also provides the body with lots of oxygen.

The other Antioxidant quality of Ionized Water is hydroxyl ions. These are oxygen molecules with an extra electron attached to them as are all antioxidants such as vitamins A, C and E. Hydroxyl ions scavenge for free radicals, which are unstable oxygen molecules that cause damage to us. Once the hydroxyl antioxidant and free radical have canceled each other, the result is that the body is provided with lots of oxygen and therefore lots of energy.

Oxygen is one of the most exhausted nutrients in our body because of our diet and the Earth's oxygen-depleted environment today. Oxygen destroys cancer cells as well as bacteria and viruses invading the body. It carries away acid waste from body tissue. It is vital to human health, perhaps our most important nutrient. A glass of strong Ionized Water first thing in the morning naturally helps you to wake up.

To get the full power of Negatively Charged, Antioxidant, Oxygen-Rich Ionized Water, it must be consumed fresh and strong, right out of the tap.

You will have thousands of tiny bubbles in your water when comes out of the machine. Those are hydroxyl ions, which is the antioxidant and the reason for the Negative ORP. This is because the ORP is the most fragile aspect of Ionized Water lasting only a maximum of 18-24 hours.

Ionized Water is very Alkaline and helps balance the body's pH

The human body tends to be acidic because of our diet comprised of cooked foods, pasteurized or otherwise processed foods. Soft drinks are the most acid substance a person can put in their body. This acidic condition creates an ideal environment in our body for disease to thrive.

For example, accumulated acid waste in the joints encourages inflammation and arthritis. Because it is very Alkaline, Ionized Water dissolves accumulated acid waste and returns the body to a balance. Keeping ourselves Alkaline is the first line of defense in fighting any disease.

Ionized Water is up to six times more hydrating that conventional water.

Water is one of the most important elements in the body, which is over 80% water. Ionized Water is fundamentally different from conventional water. This is because the size and shape of the water molecule cluster has reduced in size and changed in shape to hexagonal, which allows the water cluster to pass through our tissue more easily.

One of the primary causes of disease is chronic cellular dehydration, a condition which leaves the body's cells in a perpetual state of weakness and defense. One of the major causes of chronic disease is not providing the body with sufficient water. We simply do not drink enough water (at least half our weight in ounces) to keep ourselves properly hydrated and therefore healthy.

Ionized Water is extremely detoxifying

This is also because of the reduced size and shape of the water molecule clusters. Once reduced, these water clusters pass through the body's tissue much easier and push out toxins and acid waste quite effectively. Water Ionizers have several levels of strength so people who are toxic can begin by drinking mild Ionized Water, slowly drinking it stronger as they acclimate to it.

Minerals that are ionized are more bio-aviailable

This means that the body can absorb them much more efficiently and make use of them where they are needed throughout the body. Minerals are some of the most important nutrients the body needs, yet mineral deficiency is common. Ionized Water is an efficient and effective way for the body to get its minerals.

TOP FIVE KICK-ASS EXERCISES

2011-02-14T13:09:00.000-08:00

I enjoy keeping my workouts interesting by mixing things up. I like to try things exercise modalities which I am not familiar with like Gyrotonics or Kangaroo Jumps. I find that most of clients enjoy having variety in their workout programs. But the exercises that have been the foundation of my athletic lifestyle, 6 pack physique, and muscle building have stayed the same. I want to share with you what I have found to be the top five kick ass exercises that me and my clients use week in and week out to build muscle fast, burn calories, improve strength/quickness and melt the fat away.

1. Power Cleans- With proper instruction this is the ultimate total body workout be sure that you have a lifting partner or trainer present during this exercise. You can also use dumbells or resistance bands if you need.

2. Lunges- Ahh yes the dreded lunges. You are guaranteed to feel the burn in your quads, hamstrings, and butt. Add dumbells to increase the resistance. Once you are comfortable with the motion try adding some compound movements using you upper body like shoulder raises.

3. 1 mile run- I use the mile as a guage for being in the best shape. I hardly ever run more that 1 mile at a time. Not everyone is a sprinter or marathon runner. 1 mile is a great middle distance that will challenge anyone. Use the treadmill or get outside on the local track. Race against your previous personal best record. Work on your stride and your breathing pattern. Push you physical and mental limits with the 1 mile run.

4. Bicycle crunches- I call this exercise the finisher, a great way to end and workout by leaving everything on the floor. Go for 1 minute do 2 to 3 sets and make sure to stretch well afterward.

5. Push Jerks- Looking to improve your upper body strength tone the muscles in your shoulders, chest, back, triceps look no further. Dial up the weight on this one and roll back the repetitions. Make sure you have a spotter with you. You can also use dumbells, kettle bells, or resistance bands when needed.

These are by far my 5 favorite exercises. If you have had injuries or other related joint problems you may want to consult with your doctor before performing some of these killer exercises. Be smart about choosing your weight, sets, and reps. If you have specific questions ask your local personal trainer or shoot me an email. Now go out there and hit it hard!

Dance and lose weight

2011-02-13T08:55:00.000-08:00

Have you seen the not so popular TV reality show Dance your Ass Off or DYAO? if you haven't then Im sure you have a pretty good idea what it is all about given the name of the show. You probably can picture what the show is like if you have seen other popular reality TV shows Biggest Loser and Dancing with the Stars, it's sort of a cross between the two. But maybe there is something there, not just another reality TV turn your brain to mush waste of time. When you dance you can burn up more calories that going for a a 45 min jog on the treadmill. So shaking you booty on the dancefloor can make you healthy. Well if you're addng a group exercise class at your local gym like Zumba to your program sure you can. Don't expect that going to the dance club every Friday night, having a few mixed drinks, and eating breakfast at IHOP is going to be a healthy Lifestyle option. Try signing up for a dance class at your local gym and challenge yourself to get the moves down and burn some major calories while you have fun exercising your heart. You don't have to have rhythym or be a good dancer at all the coreography in most of these classes is suitable for individuals of all skill levels.

Kangaroo Jumps workout

2011-02-12T15:35:00.000-08:00

So While browsing around the net for some killer workouts and fitness videos as I tend to do with my spare time. I ran across the something called Kangaroo jumps exercise boots. Now at first glance they seem very bulky and restrictive upon closer inspection the design is very similar to inline skates. The idea reminds of a special I watched on the news about prosthetics legs and feet and atheltes winning races.

Just imagine if there was a shoe that could allow everyday people to run and jump without feeling pain on stress in their knees. You can train using plyometrics when you couldn't before. You must be trained to wear the shoes and how to use them properly and safely first. Im not saying that this is for your granny or for someone with absolutely no balance or coordination, but it could be. One of the only guys promoting Kangaroo jump boots in the USA is a Mario Green @ http://www.mariothetrainer.com/. Check out how he is taking it to the streets of NYC with something different and effective. I think this could be a new trend that will catch on in big box gyms in metro areas. The shoes cost on average $200.
Start running without pain in your joints again. Do some killer plyometric exercises, improve your vertical, quickness, loss fat, get in shape, improve your overall health!! Check it out in action.

ScreenFit Cardio Workouts- Stadium Stairs

2011-02-12T12:49:00.000-08:00

There is nothing more that I enjoy than the intense feeling of being at a high altitude feeling as if you were on top of the world. For many reasons it is a feeling of accomplishment, success, and hardwork. And when you look around and see a differenct perspective of the world, being on top comes with a great view of the people and places around you. The air is a little different the and it makes you breathe a deeper. Not everyone can take a weekend to go hiking and climb mountains. My favorite cardio conditioning is the stadium stairs to me this is the best heart rate training exercise.

The bigger and higher the stadium the better but as a general rule about 100 stairs can give you a killer burn in your quadriecps, hamstrings, and gluts. Don't be afraid to mix it up an do some reps running every other step. Do a few repetitions bunny hopping up the stairs and also single leg hops. Be sure to get your rest inbetween sets because you legs will get tight fast. If you are not in the best shape start slow and work your way up to as many as 8 repetitions for sports conditioning work. The best thing about stadiums is that some have areas where you have access to the track and or weight room, typically found in a university or highschool setting. Don't have stadiums to run? Well its time to ge creative with your fitness workouts. You can find set of stairs in many different places such as your local park, office building, or even you home. One of my favorite peices of cardio equipment at the gym is the stair climber. This can definately help you lose weight, burn calories faster, elevate you to your targert heart rate quickly, tone your legs, and help you get in your best shape of your life. The treadmill can be adjusted to give you a great incline if that is all you have.

ScreenFit Sweat Party workout has plenty of fat loss programs to get the weight off and put the muscle on. Mix up your fitness program and try this stadium cardio workout guarnateed to kick you butt!

Set 1

100 Stairs

rest 3 mins

Set 2

100 stairs

rest 3 mins

Set 3

100 stairs every other stair

rest 5 mins

seat 4

100 stairs every other stair

rest stretch

The importance of your bodies PH balance

2011-02-09T13:01:00.000-08:00

We live and die at the cellular level. All the cells (billions of them) that make up the human body are slightly alkaline, and must maintain alkalinity in order to function and remain healthy and alive. However their cellular ctivity creates acid and this acid is what gives the cell energy and function. As each alkaline cell performs its task of respiration, it secretes metabolic wastes, and these end products of cellular metabolism are acid in nature. Although these wastes are used for energy and function, they must not be allowed to build up. One example of this is the often painful lactic acid which is created through exercise. The body will go to great lengths to neutralize and detoxify these acids before they act as poisons in and around the cell, ultimately changing the environment of the cell. Most people and clinical practitioners believe the immune system is the body's first line of defense, but in actuality it is not. It is clean-up service. We must instead look at the importance of pH balance as the first and major line of defense against sickness and disease and for health and vitality.

If we were to ask "What is killing us?", the answer might be "ACIDOSIS"! It has been demonstrated that anacidic, anaerobic (lacking oxygen) body environment encourages the breeding of fungus, mold, bacteria, andviruses. Let's look at an example. If we were to seal the door to our freezer and then unplug it, come back andopen the door in two weeks, what would we find? Mold, bacteria, microscopic bugs. Things will be growing and multiplying. Where did they all come from? They did not sneak in - remember the door was sealed. The answer is . . . "they were always there". It is simply that the environment changed to a more inviting and healthy one for the "critters" to live in. This can be likened to a shift in our biological terrain from a healthy oxygenated,alkaline environment to an unhealthy anaeorbic acidic environment. You see what is healthy for us is unhealthyfor the body attackers and what is healthy for them is what is unhealthy for our body.

Stretching and Flexibility

2011-02-09T07:56:00.000-08:00

Everyday your muscles work hard. Even with your daily routine such activities as walking, standing up, reaching, pulling and pushing requires muscle lengthening and contraction. When you exercise your muscle fibers contract and lengthen at a increased rate and causes the fibers to become tightened and out of place. Stretching is what helps return your muscle fibers back to its normal length and position. Some experts would argue that stretching before vs stretching after exercise make a difference, through my experiences with clients a stretch and warm up before activity is just as important as a cool down and stretch after a workout. Be sure to stretch the muscle groups that required the most work in you activity to offset soreness, drink plenty of water, and get your rest. I enjoy using the meridian stretching and flexibility techniques to improve my overall well being. Enjoy this educational video about stretching from our friends at http://www.innovativebodysolutions.com/

The future of fitness...Gyrotonics?

2011-02-02T21:33:00.000-08:00

Gyrokenisis is a fairly new exercise modality that has had a cult like following with Physical Therapists and Chiropracters for rehabilitation. It had even been endorsed by athletes like Shaq.

The exercises are based on yoga, dance, gymnastics, swimming and tai chi. The exercises allow one to work on the entire body through seven natural elements of spinal movement: forward, backward, left side, right side, left twist, right twist and circular, as well as all other joint articulation. This approach systematically and gently works the joints and muscles through

rhythmic and undulating movements.

www.gyrotonic.com

Resistance bands

2011-02-01T19:34:00.000-08:00

You can have an amazing workout with resistance bands. No need to go out to the gym or outdoor track you can get a great muscle toning workout right in the convenience of you own home. Resistance bands are easy to store and transport, bands come in a variety of different levels of difficulty. Take a look at this short video with trainer Joel Harper to get some great ideas on how to use resistance bands in your daily rountine.

Circuit training

2011-02-01T12:56:00.000-08:00

Circuit training with www.turbulencetraining.com

Conditioning Research: Natural bodybuilding

2010-07-01T12:48:00.000-07:00

Conditioning Research: Natural bodybuilding

Awesome Weight Loss Before And After Pictures

2010-06-10T12:20:00.001-07:00

Great compilation of before and after weight loss pictures. Just goes to show, if you set a goal and stick with it, almost anything is possible.

The Fries are to die for!!

2010-05-19T11:25:00.000-07:00

Mickey D's is not your friend.

Bootcamp

2010-02-10T11:36:00.000-08:00

...And we're back

2010-01-30T10:07:00.001-08:00

Screen Fitness is back! Rockbridge Boot Camp just finished up its first week and the movement has begun. We meet every Tuesday and Thursday evening at the Rockbridge Area YMCA in Lexington, VA from 6:45 to 7:45PM. This 6 week 12 session fitness group is designed to transform healthy lifestyles and relationships. The intense 1 hour session consists of cardio-resistance movements and constantly changing exercises. The program inlcudes 2- 30 minute before and after lifestyle coaching sessions which includes body analysis, goal setting, and nutritional education.

The first six week camp focuses on proper functional movement techniques and form. Progressively increasing in difficulty and intensity each week. We help promote better strength, speed, and flexibilty. You can change your life by partnering with a new and exciting community total wellness support group. Get individualized expert advice and instruction from Nationally Certified trainers and nutritionists for a fraction of the cost of personal training. Get motivated and challenge your limits of physical fitness push yourself to be the best you can be.

It is promising to see a community of people come together all with different backgrounds, body types, and fitness levels but with a similar idea, "To be healthy, be strong, live long, and have FUN! Get your fire burning and join the movement today.
Contact us about Community based Wellness Boot camps and corporate team building activity programs.

God Decision

2010-01-14T19:26:00.000-08:00

No it is not a typo the title states what it is meant to read. I know that I have the tendency to screw up...royally might I add. I have put myself in some bad predicaments some of them which I am still paying for to this day. But what if I had took a second to think about the decision I was making instead of relying on my own first reaction. Sometimes we can get carried away with ourselves, big headed, hard headed, whatever you want to call it. And what happens?? Well in my case I get knocked down a couple levels. So making bad choices for me is a combination of forces working together

-Reacting without thinking about the situation
-Being hard headed and over confident in myself
-God teaching me a lesson

On the otherhand recently I feel that I have been making some really great decisions and it really had me thinking about what I have been doing differently from the past. I came up with a couple explanations:

-I have removed myself from most of the situations where I had to choose a bad decision over a good decision. Those Good vs Evil situations.
-I see that I am thinking with the future in mind. Future thinking will help you see the bigger picture and not just the immediate gratification that can come back to bite you.
-Most importantly I not reacted on impulse but took that extra second to reevaluate or research things and put faith in God that it is the right choice.

So I feel I have only myself to blame when I make bad choices because either way I deserve it.

But when I do make a great choice sometimes it may be a good decision but more often I think it is a GOD decision! Keep God in your heart and your mind and all things are possible!!

Get focused man!!

2010-01-11T18:10:00.000-08:00

There has always been a fine line between doing something half ass and being focused in on a project or goal for me. Im sure that I am not the only one who has this issue. I really only focus hard on the things that interest me the most.

I don't know what it is but I have become so focused on my nutrition. I enjoy cooking and shopping for healthy alternatives to the fat food window. I've always been the experimental type when it comes to trying new foods and recipes so I am eager to find out "how this is gonna taste?"

I have learned that your body is constantly burning calories for energy. What you put into your body has a direct correlation to the way that you feel. More fruits and more veggies keep your metabolism burning. The best thing is that you get to eat more!! I can actually eat more because I am eating quality calories and it is being used almost immediately for energy.

After a hard body pump class tonight dinner was a little late but I managed to chef up a good meal:

butter and garlic baked tilapia
sauted vegetable medley
and instant brown rice
w/ a glass of wine

prep time 10 min. cook time 10 min.

guilt free full stomach priceless!

Now I just need to focus on my money and Ill be good. lol

How to pick your winning team

2010-01-04T20:19:00.000-08:00

You should surround yourself with people who make you want to strive to be better. Cut the dead weight sometimes even people can trigger certain conditioned behavior or feelings. To pick your team you should consider theses questions:

Who really loves me and cares about my well being as well as their own?

Who would I love to emulate?

Who has respect?

Who is the wisest?

Who made a major positive impact on my life?

The answer to these questions should start you out with a nice list to begin intiating team conversation. Most of the people you should know or have known at some point in time but this isn't a requirement. If you have access to or think you can have access to this person just seconds of their time can have a major impact on your life.

Don't be afraid to ask for their help in listening and providing feedback about your ideas and situations.

Don't stop adding winners to your dream team. Three new winning friends will help you move towards something positive in your life.