Monday, December 29, 2008

#1 Fitness Tool...

If You're Going to Train.... You've Got to Track!

Did You Know?
People who successfully manage their weight (fat-loss or muscle-gain) keep records of their activities and progress.

Did You Know?
The world's top athletes also keep records of their progress.

Did You Know?
Keeping simple records of your progress daily can become a huge source of inspiration.

  • By keeping an accurate journal there is no fooling yourself.
  • A journal will allow you to develop positive lifestyle habits
  • You will become acutely aware of your physical and mental progress.
  • A journal provides a way for you to monitor your achievements as you become a healthier, happier and yes, better... YOU!

Remember, the most successful people in weight management keep accurate records.

Get Yours Today! at Mind & Muscle Fitness

Be Well.

Wednesday, December 17, 2008

No Dynamite Necessary...

By Ron McDonald Jr, CPT

Stop attacking your weight loss with dynamite like it's a scene from "Rambo". That's right I said dynamite. You simply cannot just blow up the fat with drastic attempts at a home run. Stop swinging for the fences. Its not an all or nothing situation. Losing weight requires a series of healthy lifestyle choices and changes repeated over and over and over. Weight loss just doesn't take place in one big "BOOM". Its really about the small changes that add up to big changes over time. Its about reshaping your habits.

You must focus on both exercise and nutrition. You simply cannot just focus on the exercise in order to achieve you goals. That is like baking a cake and leaving out the eggs. Think about it what gives you energy during exercise? To live and be healthy you have to live and be like a healthy person. Healthy people make better food choices. Healthy people don't over eat. Healthy people are more active. Healthy people consume more fruits and veggies. Healthy people say "no" to foods that don't match their goals. Healthy people are truly committed to living a healthy lifestyle. Reevaluate your commitment to your goals. Ask yourself these questions and answer them.

Answer them by taking your commitment to another level. Refocus your efforts on making what you put in your mouth a choice that you can control. You cannot out train poor nutrition, it just doesn't work. Become more active in your daily life. And oh yeah the holidays are no excuse when it comes to your commitment to your goals.

"Exercise is king. Nutrition is queen. Put them together and you've got a kingdom." ~ Jack LaLanne

Be Well.

Monday, December 8, 2008

Exercise of the Week: MB Chop

Image Source: Fitness Generator
  • Hold medicine ball with your arms extended
  • Continue for the prescribed number of chops

  • In one single motion bring the ball down in front of simulating chopping wood.
  • Squatting down (hips down and back, with knees bent)

  • Begin with medicine ball appropriate for you fitness level.
  • Focus on keeping the core musculature drawn in or braced.
  • Maintain controlled breathing throughout the movement
  • Start will slow movements then progress speed as your abilities increase.


  • This is a total body exercise which can improve your conditioning, in addition burns a lot of calories.
  • You will feel it in the muscles of your core, shoulders, upper back, and legs.
  • This is a great portable exercise that you can pretty much do anywhere you have enough space.


  • Beginners - Light MB / 15-20 Reps / Slow Tempo / 1-2 Sets
  • Intermediate - Medium MB / 12-15 Reps / Medium Tempo / 2-3 Sets
  • Advanced - Heavy MB / 8-10 Reps / Fast Tempo / 3-5 Sets

Be Well.

Monday, December 1, 2008

Myth Busters: Burning fat in specific areas...

By Ron McDonald Jr., CPT

Here we go again, another myth bites the dust. Yeah I know how you feel about that little bit of fat on your inner thigh, under your arms, and of course around your waist line. Unfortunately you can't simply melt it away by doing exercises that specifically work the muscles in those areas.

The concept of "spot reduction" or specifically burning fat from a specific area of our bodies just because we don't like the way it looks is really a false concept. The idea of spot training is all over the TV in prime time commercials and late-night infomercials with fitness equipment that targets specific areas, vibrating ab belts, and magic pills that burn fat in specific areas. Unfortunately none of it is true as the bottom line is, that we cannot reduce fat in any one particular area of the body through exercise. This is apparent in the idea of doing more ab work to decrease abdominal fat has eluded gym-goers for years, yet no matter how many crunches you do, that stubborn fat remains. The exercise may firm up the area but will not make fat disappear in that specific area. There is no such thing as "spot reduction", because muscles do not fuel the exercises by using the fat that surrounds them. Instead, during exercise the body tends to use the fat from areas throughout the body, so the fat used as fuel during sit-ups may come from your feet, legs, back, face, or chin.

So how do I the burn fat?

Simply put you need to burn calories - lots of them. The human body follows the Law of Thermodynamics which simply means its all about calories in and calories out. You may have heard this a million times, but now it time to listen. One pound of fat is about 3500 calories. This means in order to burn one pound of fat, one must be in a caloric deficit of 3500 calories per week - approximately a 500 calorie deficit per day. According to ACSM research and guidelines, the body can safely burn 1-2 pounds of fat per week.

So the goal of your nutrition program is to control your caloric intake, but not limit. The goal of your exercise program is to burn as many calories as possible daily incorporating aerobic exercise and weight training focused on building muscle and using as many muscles as possible during the exercise. More muscles mean more calories burned all day everyday. Think about it - your abdominal muscles are relatively small, and the number of calories used during a set of sit-ups is very little. A brisk walk or jog will expend more calories than hundreds of sit-ups. So focus on burning calories.

Be Well.

This web site and its content does not provide medical advice and does not direct that you undertake any specific exercise or fitness regimen. You must consult a physician before undertaking any activity described in this web site.