Up and Out Full Body Squat!

Take your squat to the next level by challenging your core and working your arms!

Doing a squat is a great lower body workout.  You challenge the legs, butt and core.  When that becomes easy, you want to add a weight and notice the difference in your squat.  You will notice that you can ’sit’ back a little bit more if you are holding the weight in front of you.  You should not squat past 90 degrees and your knees should not come over your toes.  Now that you have mastered the weighted squat – you can start adding the arm portion.  As you squat, push the ball or weight out in front of you at chest height and keep it steady.  Bring it back into your chest as you stand up.  Now lift the weight over your head and then lower back to your chest.  You should be squeezing your butt and abs the WHOLE TIME!  Keep all your movements slow and controlled and you will be rewarded with great full body results!

You can add a single set of these to your current workout or do 3 sets of 15 to replace your usual squat workout.

Sponsors
As always, thank you to our sponsors — they have provided online coupons so my audience can save money on their great products!  Get more info on:

• Angies List Promotional Code!
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from That’s Fit

Scientists recently made a discovery they think could put an end to obesity: A substance containing olive oil that can help keep you full for 12 hours. Sure, it’s not available yet, but this isn’t exactly rocket science…

<< Read Article:  Foods That Really Fill You >>

What if traditional bicep curls weren’t the only way to tone your arms?  Just by rotating those arms a little bit and challenging your balance and control, you can sculpt beautiful arms in the same amount of gym time.

These 3 bicep curl variations will help you reach the full muscle and challenge it in different ways, leading to a more toned, stronger muscle.

1. Traditional Bicep Curl
2. Hammer Bicep Curl
3. Rotated Bicep Curl

Don’t be afraid to try new things.  You can do any of these in any order and when they get easy, you can stand on  1 leg, you can add a squat, you can add more reps or more weight or even add a resistance band.

Fit Links:
Fitness Magazine: Arm Exercises & Shoulder Workouts
WomensHealthMagazine: Arms Workout

Thanks to our Sponsors – Check out their online coupons!

eMusic  – Get free workout music at emusic.com/fitlife by claiming  your 14 day free trial and 35 free songs!
Zazzle.com – Welcome to our new sponsor  Zazzle where you can design, create or shop great custom printed merchandise!  Enter Zazzle promo code: FitnessShow1 at checkout to save 10% off any $50+ order.

The Fine Print:
You can find the rest of my shows at Mevio .

Subscribe to Fit Life RSS!

Audio Shows:

RSS

Fitness Attack – Over 500 health, fitness, workout tips in a fun, short format show! RSS

Best Option! (so you don’t miss anything!)

Full WithAmyMac package including easy recipes, exercises and workouts, sponsor discounts and more!

Pros:

1 – Simple!
It was very easy to enter my zip code and have the restaurants pop up with their menus.

2 -Priority Sort
You can select if you want information based on Lowest Fat, Carbs or Calories.

3 – FREE!
It’s a free app for your iPhone or Blackberry!

Cons:

1 – Chain Restaurants Only
The only restaurants that popped up for me were chains, not the great local eateries.

2 – Selection Variation
Some of the menus were out of date as far as food selections.

3 – Skipped Restaurants
I was looking down the street at a Wendy’s and it did not show up on the list – so not 100% accurate.

Overall:
I found this app helpful and because its free I didn’t have to be disappointed when it wasn’t perfect.  I’m sure the next versions will continue to be better and more robust.  If you travel frequently or find yourself at chain restaurants often, this healthcare & fitness app will help guide you to make a smarter food choice.

You can download it for your iPhone or Blackberry at GoodFoodNearYou.com or at iTunes.

Fit Links:
New Web Site and iPhone App Lets You Find Good Food Near You – Health.com
Good Food Near You iPhone App – BlissTree.com

New 2009/2010 GoDaddy Discount Codes:

fitness5 – 10% discount on your GoDaddy.com order

fitness6 – $5 off coupon for your GoDaddy.com order over $30

fitness7 – discounted so you only pay $7.49 for any .COM Domain Name from GoDaddy.com

These promo codes work on new domains as well as renewals and hosting – so bookmark your favorite!

Expiration date is 3/31/2010 and fingers crossed we’ll be renewed again!

I’ve been buying Go Daddy domains for years and for the last 3 years have been a part of their affiliation program.  I have enjoyed sharing these great domain discounts with you because GoDaddy has been so good to me in customer service, domain acquisition and these codes always work on items that aren’t already discounted!  A couple of years back, I was part of the behind-the-scenes for a UK GoDaddy commercial in Sonoma, CA.  We had a great time and I even got to do an interview for Fit Life with Candice Michelle, the original GoDaddy girl.

When you use these discount codes and purchase from GoDaddy.com, you are saving yourself money and helping to support the WithAmyMac team.   Thank you!  Enjoy the your discounted domains and hosting!

They are one of the first signs of summer, they show off your perfectly pedicured toes and they even have their own sound…that’s right, flip flops! There is something about those flimsy, flat, colorful shoes that makes everyone think of the beach. However, too much time spent in flip flops could result in some real damage. You may have worn them too long and your knees or hips start to hurt or maybe you stub your toe on everything!  Either way, you should learn about flip flop safety!

This guide on the Dangers of Flip Flops from AOL Health is worth the read!

This Fit Life is my review of Jillian Michaels’ Fitness Ultimatum 2009 game for the Wii Fit.

Jillian is famous for her role in the major weightloss transformations that take place on The Biggest Loser so I was anxious to see how her game for the Wii would compare.  After struggling for hours to try to make it an enjoyable and challenging experience, I gave up and decided it was a lost cause.  I called in backup to confirm my suspicion and then checked out the Amazon reviews as well – it seems that I’m in good company.

Please comment and tell me your experience with this game.

Thanks to our sponsors!
eHarmony discount- Buy 3 months and get the 4th month free with the coupon code: EHFIT
footlocker.com discount – Save 15% off any purchase with the coupon code: AFLIFEFL
<< More Discount Codes and Details >>

The Fine Print:
You can find the rest of my shows at Mevio .

Subscribe to Fit Life RSS!

Audio Shows:
Assercize – 1 year of weekly butt-sculpting exercises! RSS
Fitness Attack – Over 500 health and fitness tips in an entertaining 1 minute format! RSS

Best Option! (so you don’t miss anything!)
Get the whole WithAmyMac package including all show episodes, blog, recipes and more for FREE!

Brookstone.com – Golf Organizer
He wants to play golf but doesn’t want to dig out all his stuff every time the sun is out  – this golf organizer looks great and its functional!  I wish my dad played golf!  Find this at Brookstone.com and SAVE 10% when you use the Brookstone promo code: SHOWFIT

Eastbay.com – Baseball Mitt
Perfect for a little bit of exercise, joining a team or a round of catch!  Eastbay.com baseball mitts are under $100 and are great for going outside to toss the ball around or even for joining an intramural team -  plus you SAVE 20% when you use the Eastbay Coupon Code: AFLIFE20

Footlocker.com – NBA Championship Clothing
Is your dad a fan of basketball?  Then he will love championship clothing from the 2009 NBA Champions, the Los Angeles Lakers – get our tshirt or hat now!  If he is more of a football guy, then check out the selection of team clothing at Footlocker.  Don’t forget you SAVE 15% off your purchase when you use the Footlocker Coupon Code: AFLIFEFL

Other fun and fit Father’s Day gifts:
Floating Archery Game – Brookstone.com
Floating Table Tennis Set – Brookstone.com

1 – Scope out your options
Don’t fill your plate before you know exactly what you want to eat. You don’t want to get to the end and then realize that you filled up with your ‘2nd choices’.
I always do a drive by so I know exactly how much plate space to allocate to everything.

2 – Don’t go hungry!
This lowers your inhibitions and you will overeat and eat the wrong things when you finally are served that dinner plate.
How long does it take the happy couple to do pictures after the ceremony?

3 – Anticipate hunger…you know it will happen!
I always have a granola bar in my purse in case of hunger or food choices that are frightening!
Years ago, before sushi was cool, I went to a wedding with a sushi bar reception and the food wasn’t labeled…like I was just going to grab any raw item and eat it?!  For the love…

4 – Be a positive food pusher!
If the event is a potluck, then jackpot!  This is your opportunity to make something that you can eat guilt-free and encourage others to enjoy healthier choices as well.  This is a twofer because you know exactly what you are consuming AND other people will probably love it.
I have never taken home leftover fruit salad,  EVER!

<< AmyMac’s 4 Minute Fruit Salad Recipe >>

Fit Links:

4 Ways to Prevent Mindless Eating – US News and World Report

Eating Healthy at Social Events – Rutgers

(I’m not even going to mention that fruit salad is healthy because I don’t want to give it a bad reputation!)

AmyMac’s Fruit Salad for 4 in 4 minutes:

1 large can of each: Pineapple, peaches, mandarin oranges

Small containers: strawberries, blueberries

AND…

my secret weapon…
A handful of maraschino cherries quartered and sprinkled into the salad.

Directions:
Make sure everything is cut to bite-size.
Drain the liquid from the cans.
Mix everything into bowl.
Chill.
Enjoy!

Ingredient Options: (these vary on party size so you can add or subtract to your taste and need)

Canned Fruits (in their own juices):
Pineapple (chunks or tidbits)
Peaches (slices)
Mandarin Oranges

Fresh Fruits:
Strawberries
Blueberries
Raspberries
Blackberries
Kiwi
Grapes
Cantaloupe
Watermelon
Apples – (I think these are too crunch for the salad but lots of people like it.  They brown quickly so use some lemon juice or add them at the end.)
Bananas – (I also don’t use these unless I add them at the end because they usually brown and end up soggy.)

Martha Stewart Finishing Touch:
Adding a sprig of mint is so easy and really does finish the dish, which is great when you are entertaining!

A few months ago my friend, Greg Milk from The Weakest Beat, decided my code needed a great beat and I thought you might want to hear it… check it out!

In this Fit Life, we continue to learn about Kettlebells.  In the last Fit Life, we had an intro and instruction on how to do the Kettlebell Swing.  Today Matt and David instruct us step by step on how to do the Turkish Get Up.  

You should always start the Get Up without a weight first and then once your form is perfect, add a Bell.

When you are comfortable with the Turkish Get Up, add it to the swing and you have a full body workout!

Combo Kettlebell Workout:

Kettlebell Swings – Swing for 30 seconds and then take 30 seconds off.  Repeat the 30 seconds on/30 seconds off for 3-5 minutes and work your way up to doing this for 7-10 minutes.

Turkish Get Up – perform a TGU on the right and left sides – this usually takes a little over 1 minute to complete on both sides.  Practice until you can do continuous Get Ups, alternating on both sides for several minutes at a time.  Eventually you should be able to work your way up to 7-10 minutes of continuous Turkish Get Ups.

This is about 14-20 minutes of workout — you will feel it the next day!

Our Experts:

Dave Whitley
IronTamer.com
NashvilleKettlebell.com

Matt McBryde
TennesseeKettlebell.com

Fit Links:
Kettlebell Training 101 – PerformBetter.com
How to do a Turkish Get Up Exercise – ehow.com

Check out Sponsor Discounts!

eMusic.com – Go to emusic.com/fitlife and claim your 14 day free trial and 35 free songs!
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Eastbay.com – Save 20% off any $75+ athletic purchase with eastbay promo code: AFLIFE20

The Fine Print:
You can find the rest of my shows at Mevio .
Subscribe to Fit Life RSS!

Audio Shows:
Assercize – 1 year of weekly butt-sculpting exercises! RSS
Fitness Attack – Over 500 health and fitness tips in an entertaining 1 minute format! RSS

Best Option! (so you don’t miss anything!)
Get the whole WithAmyMac package including all show episodes, blog, recipes and more!

from Fit Sugar…

When you’re trying to lose weight, many people work on only eating healthy foods, and they say no to cakes, cookies, greasy foods, and the like. With diet restrictions, it’s hard not to think about all the foods that are off-limits, but instead of mourning for cheesecake and cheese fries, focus on the foods you can eat…

Read Full Story:  Focus on Foods You Can Have, Not Foods You Can’t – FitSugar

I love the fact that when you support WithAmyMac.com and Fit Life by using our sponsors’ and affiliates’ discount codes, you get to save money too!

Use these promotional codes this month to save money and support our team!

Eastbay.com – #1 online source for athletic apparel and shoes

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When you sign up for 3 months, you get the 4th month free with eHarmony Discount Code: EHFIT

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GoDaddy.com – THE place for all domain names and web hosting needs

Fitness5 – Save 10% off any order (not already discounted)

Fitness6 -Save $5 off your $30+ order!

Fitness7 – .com domains for only $7.49!

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Brookstone.com – Perfect place for Father’s Day Gifts and Gadgets!

Save 10% off any order when you use the Brookstone Discount Code: SHOWFIT

<< More Info on the Brookstone Discount (including exclusions) >>

Footlocker.com – Find all the athletic apparel and shoes you need at Foot Locker

Save 15% off your athletic apparel or shoe order when you use the Footlocker Discount Code: AFLIFEFL

<< More Info on the Footlocker Discount >>

eMusic.com – A cheaper way to fill your iPod with workout music!

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TheEaglePass.com – A great way to cross-train and prevent workout boredom in SF and Denver!

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Its one of the oldest workouts, but its really made a splash in the US in the last few years.  I wanted to know more about Kettlebells, so I found a couple of experts in Nashville to give me the rundown.  In this episode of Fit Life, we cover the history of Kettlebells and learn how to do the Kettlebell Swing.  A big thanks to Matt and Dave for taking the time to share their knowledge.  We will also be doing an episode on the Turkish Getup.  Find more information at WithAmyMac.com

Once you’ve learned the technique and practiced the dead lift, you are ready for a workout!

Kettlebell Swing Workout:
Swing for 30 seconds and then take 30 seconds off.  Repeat the 30 seconds on/30 seconds off for 3-5 minutes and work your way up to doing this for 7-10 minutes.

Our Experts:
Dave Whitley
IronTamer.com
NashvilleKettlebell.com

Matt McBryde
TennesseeKettlebell.com

Fit Links:
RussianKettlebells.com
BodyBuilding.com

A big thanks to our sponsors!

eMusic.com – Go to emusic.com/fitlife and claim your 14 day free trial and 35 free songs!
eHarmony.com – Buy 3 months and get the 4th month free with eHarmony Discount Code: EHFIT
Eastbay.com – Save 20% off any $75+ purchase with Eastbay discount code: AFLIFE20

The Fine Print:
You can find the rest of my shows at Mevio .

Subscribe to Fit Life RSS!

Audio Shows:

Assercize – 1 year of weekly butt-sculpting exercises! RSS
Fitness Attack – Over 500 health and fitness tips in an entertaining 1 minute format! RSS

Best Option! (so you don’t miss anything!)
Get the whole WithAmyMac package including all show episodes, blog, recipes and more!

Take a few minutes and familiarize yourself with these safety tips, provided by FitChix.com

1) The safety shutoff key. All treadmills have a safety key located somewhere on the console. The treadmill will not function without the safety key engaged. The key is designed to connect one end to your clothing and the other to the machine. When exercising, if you should slip/trip and fall, the safety key is designed to disengage, immediately stopping the tread belt.  For child safety, make sure that you never leave the safety key near machine when not in use. By removing and keeping the key out of reach from small children you will insure that the child cannot start the machine. Also, safety keys are often a small piece of molded plastic that can present a choking hazard,; another reason to remove them from the machine when not in use. Never purchase a treadmill in which the safety key does not fully disconnect and is not fully removable from the machine, as this will present a host of other potential unnecessary safety issues.

2) Safety Pass Code. Most high quality treadmills will allow you to choose the option of setting a simple secret pass code that must be entered each time you want to use your treadmill. This is a second layer of protection beyond the safety key that will stop your child from inadvertently turning the machine on even if the safety key is left in place. Most treadmills that offer this feature allow you to activate or deactivate it depending on your preference. Make sure you ask your fitness retailer about this feature and have them show you how to activate the setting.

<< Read the remaining Treadmill Safety Tips at Fit Chix.com >>

Reference Links:

The Tragic Death of Exodus Tyson: Home Accidents Are Too Common – Newsweek.com

8 Steps to Preventing Home Accidents – Prevention.com

Kindle DX: Amazon’s 9.7″ Wireless Reading Device (Latest Generation)

Amazon Kindle DX Leather Cover

What is your experience with it?  Worth the hefty price?

Then, next question, if I go for the expense should I get the protection package too?

Your trainer should be focused on you at all times throughout the workout.  They shouldn’t be setting up the next exercise or looking at other people around the gym.  If they see other clients or friends and do more than acknowledge them, then FIRE THEM!

So many times, I’ve seen other trainers avert their attention, move away to setup the next machine or even turn their back and hold entire conversations with someone else while the client is struggling with form or weights behind them!

You are paying for the session.

That means that you own that time!  You should not have to share your trainer – you should be benefiting every minute.  BUT – you are not off the hook!  You have to be attentive and participating too!  I’ve always asked clients to come in before their session to do their cardio warm-up, if they don’t come in early, then they have to give up session time to properly warm-up.  I also usually let them finish stretching (we cover proper technique in an earlier session) on their own as well.  We plan the next session and make sure the plan for the next week is ready for action.

You are paying for their undivided attention.

Your trainer should not be talking to other trainers, clients or friends during your session.  Of course, your trainer knows everyone – they spend 8+ hours a day in the gym, but that doesn’t mean that they can socialize on your time!  In order to achieve your goals, you have to make sure everyone on your ‘team’ is giving 100%.

You are paying for their knowledge, which encompasses constant move correction, tips, spotting as needed, suggestions, answers to questions and more!

Treat your health like a business and when someone isn’t pulling their ‘weight’ then you need to cut them loose.  (Think of it as ‘trimming the fat’!)  OK, enough dorky cliches – the point is that you are ultimately in charge of getting what you need out of your training sessions and workouts.  You can’t expect massive results just from your trainer time, but its a key element in making sure you execute your plan when you are on your own.  If your trainer is disappointing you, then fire them!

from Simply Stated, Real Simple
Why Do We Buy Things We Don’t Need?

We’re all familiar with the uncomfortable realization that we’ve spent a fair amount of money on something that we aren’t actually going to use. I decided to look around my apartment to try to figure out exactly why this happens. After all, it’s a little surprising. Why would we go to the expense and effort to buy something that we never choose to use?

There are several reasons, but one important reason is what I’d call “the expensive gym membership” reason. Often, people pay for an expensive gym membership with the thought, “Well, if I’m paying this much to belong to a gym, I’ll feel like I have to go.” But then, of course, they don’t go.

In the same way, you might spend money on something as a way to try to nudge yourself into doing some activity. For example…                      <<Read the entire Real Simple article>>