Your Perpetual Fitness Weight Loss & Fitness Blog!
"Don't Try To Be Better Then Someone Else, Be Better Than Yourself."
Personal Trainer - Weight Loss, Nutrition & Fitness Blog
Rip Up Your Back and Tone That Mid-Section!
The Bent Over Continuous Row!
Let me start out by saying I love this exercise!
Rips ups your back, tones your butt and hamstrings and also works your abs! Doesn't get much better then that!
Must be done correctly so you don't hurt yourself
Here are the steps........
1) Use a lighter dumbbell then for a normal row.
2) Stand feet about 5 inches apart with a slight bend in your knees
3) Flex your glutes and hamstrings and bend over from the waist
4) Squeeze your should blades together, abs have to be tight and keep your back straight
5) Bend over as far as you can while keeping your back straight
6) One arm at a time while holding all the above lift with your elbow
7) Then switch sides and keep it moving the whole time
8) Pretend like there is a pole going right down your spine and your just rotating around it without letting it move.
9) Make it continuous until you can't perform it with the right posture and make sure you do equal on each side.
Want a Better Body? Eat Right!
Your Perpetual Fitness Personal Training has partnered with the best Nutrition system out there. Precision Nutrition. If your a vegan, yo-yo dieter, south beach diet, or Atkins follower this system is for you.
You get a nutrition program that will provide recipes and meal plans that help teach your body how to lose fat.
Also a supplement plan featuring essential compounds that help speed up your metabolism and improve your health!
All without taking any diet pills or anything that can be bad for you.
Trust me this thing works!
You will learn to drop pounds while learning to consume more calories then you were before starting! Learning to plan meals out, know when to eat what and train your body to burn more fat! All this while eating 5-6 meals a day and consuming more calories then you ever have!
Your Perpetual Fitness has this system in stock for $100. $10 cheaper then ordering from the site. www.precisionnutrition.com
If your serious about creating a lifestyle of eating well and not just a small diet this nutrition plan is for you!
Contact with any questions!
You get a nutrition program that will provide recipes and meal plans that help teach your body how to lose fat.
Also a supplement plan featuring essential compounds that help speed up your metabolism and improve your health!
All without taking any diet pills or anything that can be bad for you.
Trust me this thing works!
You will learn to drop pounds while learning to consume more calories then you were before starting! Learning to plan meals out, know when to eat what and train your body to burn more fat! All this while eating 5-6 meals a day and consuming more calories then you ever have!
Your Perpetual Fitness has this system in stock for $100. $10 cheaper then ordering from the site. www.precisionnutrition.com
If your serious about creating a lifestyle of eating well and not just a small diet this nutrition plan is for you!
Contact with any questions!
Want To Lose Fat? Eat Fat!
We all want to lose fat. Some want to lose more then others. We also all hear that we should avoid fat. Get the fat free, get the lean version, or diet! What about carbs too. We are so brainwashed on what not to eat that now were getting to the point where we arent eating enough or not just not sure what we can eat.
This leads to binging on junk food that makes us feel good at the moment but not so good soon after or after we step back on the scale. If you want your clothes to fit better, if you want the scale to start going down. Eat fat.
What kinds of fat?
Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA.
A diet supplemented with Omega 3s are show to lower cholesterol, help with depression, reduce arthritis, and also help promote more fat loss.
So eat more fat to lose your fat!
"You see things; and you say 'Why?' But I dream things that never were; and I say 'Why not?'
www.yourperpetualfitness.org
This leads to binging on junk food that makes us feel good at the moment but not so good soon after or after we step back on the scale. If you want your clothes to fit better, if you want the scale to start going down. Eat fat.
What kinds of fat?
Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA.
A diet supplemented with Omega 3s are show to lower cholesterol, help with depression, reduce arthritis, and also help promote more fat loss.
So eat more fat to lose your fat!
"You see things; and you say 'Why?' But I dream things that never were; and I say 'Why not?'
www.yourperpetualfitness.org
Exercising In The Heat Of Summer!
The temp is finally climbing here in Michigan, it can be difficult to work out this time of year. It's important to be smart and safe when exercising outdoors during the summer heat to avoids issues such as heat exhaustion, heat cramps, or heat stroke. So by following a few tips, you can keep exercising as long as you pay attention to a few details.
Drinking Water! Do not even attempt to exercise outside in the heat without water. Make sure to drink before you are thirsty, because if you wait until you are thirsty you are already dehydrated. Also, avoid drinking caffeine or alcohol while in the heat, because that will promote dehydration.
Workout inside or in the shade when possible! If your out before the sun comes up or after its down you'll probably be ok. There is a considerable difference from the sun to the shade that can help prevent a heat-related exercise problem. So be sure to use walking or biking trails that are in the woods or some other shaded area. If you are unable to work out the entire time in the shade, use the shade during your breaks.
Start slow! If you are not used to working out in hotter temperatures make sure you start at a slower pace until you are acclimated to the heat, and gradually increase the intensity and/or duration of your workouts. You will notice that you will become fatigued and out of breath much faster than usual if you are not accustomed to the extreme temperatures. If you are working out outdoors and become dizzy, lightheaded, or weak make sure to stop and head to the shade or even indoors if possible.
www.yourperpetualfitness.org
Drinking Water! Do not even attempt to exercise outside in the heat without water. Make sure to drink before you are thirsty, because if you wait until you are thirsty you are already dehydrated. Also, avoid drinking caffeine or alcohol while in the heat, because that will promote dehydration.
Workout inside or in the shade when possible! If your out before the sun comes up or after its down you'll probably be ok. There is a considerable difference from the sun to the shade that can help prevent a heat-related exercise problem. So be sure to use walking or biking trails that are in the woods or some other shaded area. If you are unable to work out the entire time in the shade, use the shade during your breaks.
Start slow! If you are not used to working out in hotter temperatures make sure you start at a slower pace until you are acclimated to the heat, and gradually increase the intensity and/or duration of your workouts. You will notice that you will become fatigued and out of breath much faster than usual if you are not accustomed to the extreme temperatures. If you are working out outdoors and become dizzy, lightheaded, or weak make sure to stop and head to the shade or even indoors if possible.
www.yourperpetualfitness.org
Six Ways To Higher Energy
Energy is something everyone wants more of. For you to be at the top of your game, to be fast moving, and extremely productive, you have to have high levels of physical and mental energy. This energy will also help you get more quality workouts in, also with time management, and help you get more time with you family/friends!
1. Eat Good Foods
The first thing to high energy is a proper diet. To perform at your best, you must eat the right foods, in the right balance, and in the right combination. Your diet has an absolute impact on the amount of energy you have, how well you sleep, your levels of health and fitness, and your performance throughout the day.
2. Your Weight
The second thing to achieve high energy is proper weight. Proper weight is essential for health, longevity, and good moods. If you are not happy with your current level of physical health, you need to set specific goals for yourself for the weeks and months ahead. Or turn to a professional who can help you on your way!
3. Exercise
The third thing to achieve high energy is proper exercise. The best activity for high energy and physical fitness most say is aerobic exercise. But doing strength training has accually shown to be as benefitial to increase energy levels and provide great health benefits!
4. Rest to Recover
The fourth thing to achieve high energy is proper rest. You need an to get six to eight hours of sleep each night to be fully rested. It's also a great idea take off at least one full day each week during which you don't work at all. Regular mini-holidays of two or three days each, every couple of months can serve great benefits. One and two week vacations each year when you relax and get your mind totally off your work will make your work environment more productive and efficient.
5. Be Postive
The fifth thing to achieve high energy is to get rid of the things that bring you down. This can be the most important thing you do to assure a long and happy life. Your ability to keep your mind on what you want (healthy weight) and off of what you don't want (fat) will determine your levels of health and happiness more than anything else.
6. Practice Consistency
The more you practice the health habits I have discussed, the more energy you will have. The more you keep your conversation focused on your goals and on the things you want, the greater the amount of strength and power you will feel. You will be more likely to achieve your goals in your life, career, relationships, and your fitness!
"It's in your moment of indecision that your future is shaped. Opportunity doesn't go away, it just goes to someone else."
Your Perpetual Fitness Personal Training
1. Eat Good Foods
The first thing to high energy is a proper diet. To perform at your best, you must eat the right foods, in the right balance, and in the right combination. Your diet has an absolute impact on the amount of energy you have, how well you sleep, your levels of health and fitness, and your performance throughout the day.
2. Your Weight
The second thing to achieve high energy is proper weight. Proper weight is essential for health, longevity, and good moods. If you are not happy with your current level of physical health, you need to set specific goals for yourself for the weeks and months ahead. Or turn to a professional who can help you on your way!
3. Exercise
The third thing to achieve high energy is proper exercise. The best activity for high energy and physical fitness most say is aerobic exercise. But doing strength training has accually shown to be as benefitial to increase energy levels and provide great health benefits!
4. Rest to Recover
The fourth thing to achieve high energy is proper rest. You need an to get six to eight hours of sleep each night to be fully rested. It's also a great idea take off at least one full day each week during which you don't work at all. Regular mini-holidays of two or three days each, every couple of months can serve great benefits. One and two week vacations each year when you relax and get your mind totally off your work will make your work environment more productive and efficient.
5. Be Postive
The fifth thing to achieve high energy is to get rid of the things that bring you down. This can be the most important thing you do to assure a long and happy life. Your ability to keep your mind on what you want (healthy weight) and off of what you don't want (fat) will determine your levels of health and happiness more than anything else.
6. Practice Consistency
The more you practice the health habits I have discussed, the more energy you will have. The more you keep your conversation focused on your goals and on the things you want, the greater the amount of strength and power you will feel. You will be more likely to achieve your goals in your life, career, relationships, and your fitness!
"It's in your moment of indecision that your future is shaped. Opportunity doesn't go away, it just goes to someone else."
Your Perpetual Fitness Personal Training
How To Do A Crunch/Sit-Up On A Stability Ball
The main goal I hear about from almost every male and female is............
I want good abs or I want a six-pack!
Well good abdominals and a six-pack come with work. They come with a balanced nutrition, cardio, and workout plan. Doing just crunches or just sit-ups isn't going to do the trick. There is no such thing as spot reducing! Remember that!
Also form is a big one! If your doing 1,000 ab exercise but are doing them incorrectly they won't be of much benefit. Less reps of good quality will go a long way!
On of the ab exercises that is done mostly wrong is the core ball or stability ball crunch.
SO in this how to blog post I'm going to show you how to do a crunch on the stability ball.
Step One: First position yourself on the stability ball with your lower back on top of the ball. Similar to the first picture above on the left.
Step Two: Put your hands on the side of your head, just barely touching. You don't want to have them behind your head so you don't pull your head forward with your hands therefore, putting pressure on your neck.
Step Three: Look straight up, engage/flex your abs and without allowing the ball to move raise your chest to the ceiling. (you may only go 2 inches, thats ok you just have to work at it!)
Step Four: At the top pause for half a second and let yourself come back down to starting position slowly. Stretch out a little over top the ball and repeat.
Feel every vertebrae roll up off the ball and also feel every vertebrae back down on the ball!
Inhale on the way up and exhale on the way down!
Try 3 sets of 15 or more if you can!
"What we call failure is not the falling down, but the staying down."
I want good abs or I want a six-pack!
Well good abdominals and a six-pack come with work. They come with a balanced nutrition, cardio, and workout plan. Doing just crunches or just sit-ups isn't going to do the trick. There is no such thing as spot reducing! Remember that!
Also form is a big one! If your doing 1,000 ab exercise but are doing them incorrectly they won't be of much benefit. Less reps of good quality will go a long way!
On of the ab exercises that is done mostly wrong is the core ball or stability ball crunch.
SO in this how to blog post I'm going to show you how to do a crunch on the stability ball.
Step One: First position yourself on the stability ball with your lower back on top of the ball. Similar to the first picture above on the left.
Step Two: Put your hands on the side of your head, just barely touching. You don't want to have them behind your head so you don't pull your head forward with your hands therefore, putting pressure on your neck.
Step Three: Look straight up, engage/flex your abs and without allowing the ball to move raise your chest to the ceiling. (you may only go 2 inches, thats ok you just have to work at it!)
Step Four: At the top pause for half a second and let yourself come back down to starting position slowly. Stretch out a little over top the ball and repeat.
Feel every vertebrae roll up off the ball and also feel every vertebrae back down on the ball!
Inhale on the way up and exhale on the way down!
Try 3 sets of 15 or more if you can!
"What we call failure is not the falling down, but the staying down."
4 Ways To Get That Six Pack!
Everyone from anywhere in the US or other countries want good abs! If someone says no they are lying! Good abdominals that are ripped up for guys and toned for girls are the main goal of almost all humans working for a better body! It's a symbol of being lean and knowing what your doing! It comes with work, it comes with passion, and it comes with discipline! In this entry I'm going to go through 4 ways to help you reach your six pack you've been looking for!
1) Slow Down! - Most clients that I first start with or I see in the gym go about their exercises too fast! This isn't a race! Concentrate on form and go through the movement the way it is supposed to be done so you recruit the right muscle fibers to do the work. Make the concentration where you want it! You will have less chance of injury and better results. Can't argue that!
2) Don't waste your time! - If you can do 100 of any ab exercise it's too easy! Find new ones to make you have to work at it! If you can do more then a 100 your just doing endurance and not real strengthening. Find other exercises that will force you to work more muscle fibers and also take less time! Also you don't need to do them everyday! They are like other muscles where they need some time to recover and repair! It is necessary for muscle growth!
3) Work your full body! - If your just doing ab exercises at the gym and a little cardio you will never get the abs you want! You need to work your full body! Burning fat comes from overall body usage and cardio! There is no such thing as spot reducing. If your exercises are done right ab exercises aren't really even needed because they are being used when you are doing arm, leg, back, shoulders, etc........
4) Eat right! - No I didn't say cut out carbs! I said in order to see your muscular abs your building you have to get rid of the fat! Do interval cardio, do strength training and eat right! It's really as easy as that. You just have to commit to it and you can do it. Anyone can do it!
"All the so-called "secrets of success" will not work unless you do."
Visit www.yourperpetualfitness.org with any questions!
1) Slow Down! - Most clients that I first start with or I see in the gym go about their exercises too fast! This isn't a race! Concentrate on form and go through the movement the way it is supposed to be done so you recruit the right muscle fibers to do the work. Make the concentration where you want it! You will have less chance of injury and better results. Can't argue that!
2) Don't waste your time! - If you can do 100 of any ab exercise it's too easy! Find new ones to make you have to work at it! If you can do more then a 100 your just doing endurance and not real strengthening. Find other exercises that will force you to work more muscle fibers and also take less time! Also you don't need to do them everyday! They are like other muscles where they need some time to recover and repair! It is necessary for muscle growth!
3) Work your full body! - If your just doing ab exercises at the gym and a little cardio you will never get the abs you want! You need to work your full body! Burning fat comes from overall body usage and cardio! There is no such thing as spot reducing. If your exercises are done right ab exercises aren't really even needed because they are being used when you are doing arm, leg, back, shoulders, etc........
4) Eat right! - No I didn't say cut out carbs! I said in order to see your muscular abs your building you have to get rid of the fat! Do interval cardio, do strength training and eat right! It's really as easy as that. You just have to commit to it and you can do it. Anyone can do it!
"All the so-called "secrets of success" will not work unless you do."
Visit www.yourperpetualfitness.org with any questions!
Get Your Nutrition On Track!
Your Perpetual Fitness is excited to announce it's partnership with Precision Nutrition. I believe the best system out there to help you get the nutrition you need for any goals. Weight Loss, Fat Loss, Toning, Muscle Building, Getting Lean or Gaining Weight! Precision Nutrition will get you on the right path! http://www.precisionnutrition.com/products/system
The system is available through Your Perpetual Fitness! Contact for details!
Personal Training is also now available at Snap Fitness in Troy, MI! (corner of Wattles & Crooks!)
"Do you want to play it safe and be good, or do you want to take a chance and be great?"
The system is available through Your Perpetual Fitness! Contact for details!
Personal Training is also now available at Snap Fitness in Troy, MI! (corner of Wattles & Crooks!)
"Do you want to play it safe and be good, or do you want to take a chance and be great?"
Quotes On Positive Thinking
Thinking positively about your fitness goals and life will help you reach them quicker and you will make them last.........Here ya go!
The difference between can and cannot are only three letters. Three letters that determine your life's direction.
Being positive or negative are habits of thoughts that have a very strong influence on life.
Positive and negative are directions. Which direction do you choose?
Positive thinking is expecting, talking and visualizing with certainty what you want to achieve, as an accomplished fact.
Riches, mediocrity and poverty begin in the mind.
Reality is the mirror of your thoughts. Choose well what you put in front of the mirror.
The mind is the decisive factor in your life, but who decides for the mind?
A positive attitude brings strength, energy and initiative.
To think negatively is like taking a weakening drug.
Positive thoughts are not enough. There have to be positive feelings and positive actions.
When you say, "I can't" and expect the worst, you become weak and unhappy.
When you say "I can", and expect success, you fill yourself with confidence and happiness
Being resolute, decisive and courageous in small matters and in big ones is being positive.
You can close the windows and darken your room, and you can open the windows and let light in. It is a matter of choice. Your mind is your room. Do you darken it or do you fill it with light?
Positive thinking and negative thinking are attitudes. They are points of view, and show the way people handle their affairs.
Suppose you stand at a crossroads, one way leads to a desert and the other one to lush meadows, which way do you choose?
Clear thoughts produce produce clear results.
Positive thinking evokes more energy, more initiative and more happiness.
Train your mind to think in terms of 'possible' and 'can be done'.
When you have control over your thoughts, you have control over your life.
Happy thoughts attract happy people into your life.
Happy thoughts fill your life with happiness.
When you change your habitual thoughts, it is like changing the direction of a train.
Affirm the positive, visualize the positive and expect the positive, and your life will change accordingly.
When there are difficulties and you feel down, this is the time to visualize, think and expect the positive.
Do not let circumstances influence your thoughts and moods. By rising over them mentally, you will eventually rise over them materially.
Fill your mind with light, happiness, hope, feelings of security and strength, and soon your life will reflect these qualities.
Reading inspiring quotes uplifts the mind.
Repeating inspiring quotes during the day, helps to cope better with with every situation that arises.