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FFO Newsletter: February 2010
Video Demo- Working the Buns!
This was a video recap of our Strength Club meeting at the TWU gym. If you live in the Denton area and would like to join, just contact me.
Free Meal Plan
| sample_meal_plan.doc |
Here is a sample meal plan that I designed for one of my clients (a collegiate soccer player) This is a good plan if you are trying to build muscle and decrease your recovery time. Of course, you should choose foods that are convenient and that you enjoy for a truly successful plan!
Lose Weight Playing Video Games!
Video games are a lot of fun. Video games however, are not good at helping you score dates with the ladies, feel good about yourself, or good for your health. In this article, I will show you how to get in great shape while playing video games. Now you can have the best of both worlds.
When you turn on your video game consul or turn your consul off, do 10 pushups.
When your character dies perform 5 pushups, if you get a game over, perform 10 lunges.
Every time you beat a level or pass a check point in your game, perform 10 crunches.
While your game is loading between scenes, plays a cinematic, or anything similar, start performing body squats by standing up and sitting down in your chair continuously.
Every 30 minutes, pause the game and perform this circuit: 10 pushups, 10 crunches, and 10 squats.
Switch your Mountain Dews for the diet version, or water.
Switch your junk food for pretzels, carrot and celery sticks, or gum.
I promise that doing this will not cramp your style. It may take a few days to get used to, but this is pretty much a free pass to getting in pretty decent shape without putting forth more than an inkling of effort. You will “level up” your own character before you know it and attain “power ups” like body confidence. Sure you don’t “need” to be in shape to score dates, but you can’t argue that it definitely helps!
When you turn on your video game consul or turn your consul off, do 10 pushups.
When your character dies perform 5 pushups, if you get a game over, perform 10 lunges.
Every time you beat a level or pass a check point in your game, perform 10 crunches.
While your game is loading between scenes, plays a cinematic, or anything similar, start performing body squats by standing up and sitting down in your chair continuously.
Every 30 minutes, pause the game and perform this circuit: 10 pushups, 10 crunches, and 10 squats.
Switch your Mountain Dews for the diet version, or water.
Switch your junk food for pretzels, carrot and celery sticks, or gum.
I promise that doing this will not cramp your style. It may take a few days to get used to, but this is pretty much a free pass to getting in pretty decent shape without putting forth more than an inkling of effort. You will “level up” your own character before you know it and attain “power ups” like body confidence. Sure you don’t “need” to be in shape to score dates, but you can’t argue that it definitely helps!
Free Full Body Workout Plan
| full_body_workout_a.doc |
These 3 exercises only take 15 minutes to do, but work your entire body! This is a great way to kickstart a new fitness routine and tone up the entire body.
That wraps it up for this month, thanks for subscribing!
That wraps it up for this month, thanks for subscribing!
FFO Newsletter: January 2010
Lose Weight and Get in Shape for 2010
Losing weight and getting in shape is by far the most common and perhaps difficult new year’s resolution… if you are not prepared. Its time for you to get the results you want and deserve! Just mind these simple steps and expect fast results.
1. Make SMART goals: specific, measurable, attainable, realistic, and timely. For example, “I want to lose 8 pounds a month by lifting weights for 30 minutes and walking 30 minutes twice a week.” is a SMART goal. “I want to lose weight this year” is not.
2. Never make commitments to things you hate. If you hate salads or running, then don’t. Lose the “all or nothing” attitude because fitness and health is a lifetime of better choices and not a few months of grueling diet and exercise.
3. Write down the important things to track your progress. If your goal is weight loss, then record your weight, your SMART weight loss goals, and your weight loss progress.
4. Find a work out partner. If you already know a fair amount about exercising and dieting, then a friend or family member is a great choice. Even better yet, a personal trainer will be able to motivate you and get you results the fastest.
1. Make SMART goals: specific, measurable, attainable, realistic, and timely. For example, “I want to lose 8 pounds a month by lifting weights for 30 minutes and walking 30 minutes twice a week.” is a SMART goal. “I want to lose weight this year” is not.
2. Never make commitments to things you hate. If you hate salads or running, then don’t. Lose the “all or nothing” attitude because fitness and health is a lifetime of better choices and not a few months of grueling diet and exercise.
3. Write down the important things to track your progress. If your goal is weight loss, then record your weight, your SMART weight loss goals, and your weight loss progress.
4. Find a work out partner. If you already know a fair amount about exercising and dieting, then a friend or family member is a great choice. Even better yet, a personal trainer will be able to motivate you and get you results the fastest.
Guaranteed Weight Loss
These 3 exercises only take 15 minutes to do, but work your entire body! This is a great way to kickstart a new fitness routine and tone up the entire body.
That wraps it up for this month, thanks for subscribing!
That wraps it up for this month, thanks for subscribing!
Around the Internet
How to Cure Your Lower Back Pain
Lower back pain is one of the most common, yet most debilitating pains known to man. Whether you have acute or chronic lower back pain, there is still much that can be done to help you feel better. Learn how in this article.
Lose Weight. Excess weight is often the culprit or a compounding factor when it comes to lower back pain. Imagine if you had to walk around with a backpack filled with 50 extra lbs of dead weight for the rest of your life. It sounds silly, but some of us are wearing those 50 extra lbs around our waist. This excess body fat is killing your back and your knees... so lose it!
Stretch. Sometimes a tight muscle can pull on your back and cause lower back pain. Alleviate this by performing a full array of stretches in the morning and before bed (the more often the better). Don't just stretch your back as your leg, abdominal, and surrounding muscles can pull on your back too.
Strengthen. By performing strength training exercises you will reduce your back pain by improving flexibility, strengthening your back and surrounding joints, and by releasing endorphins that will help you feel less pain. Only lift weights if you are sure you can do it without getting hurt (better ask your doctor). Unless you are knowledgeable about exercise and weightlifting, you would probably benefit from taking a group exercise class or hiring a personal trainer.
Massage. Multiple studies have concluded that massage does help those dealing with lower back pain. This reduction in pain could be a mechanical response from the relaxation of surrounding muscles and tissues, or simply an emotional alleviation from constant pain. Either way, get your significant other, friend, or masseuse to help heal your back pain with the power of massage.
Pain management. Sometimes your doctor can help counsel you on other pain management strategies. It is also important to keep track of your feelings and make sure you don't become depressed. Pain killers offer temporary relief but it is easy to become addicted, so keep that in mind too. Talk with your doctor, friends, and family often for support.
Invasive procedures. Your doctor will usually want you to consider the above before going under the knife. Surgery is not ideal, but sometimes necessary. The good news is that there are many different procedures and therefore many different options to consider with your doctor.
If you would like to find out more about easing your pain without pills or invasive surgery, I can help! Call me at 214-636-2921
Lose Weight. Excess weight is often the culprit or a compounding factor when it comes to lower back pain. Imagine if you had to walk around with a backpack filled with 50 extra lbs of dead weight for the rest of your life. It sounds silly, but some of us are wearing those 50 extra lbs around our waist. This excess body fat is killing your back and your knees... so lose it!
Stretch. Sometimes a tight muscle can pull on your back and cause lower back pain. Alleviate this by performing a full array of stretches in the morning and before bed (the more often the better). Don't just stretch your back as your leg, abdominal, and surrounding muscles can pull on your back too.
Strengthen. By performing strength training exercises you will reduce your back pain by improving flexibility, strengthening your back and surrounding joints, and by releasing endorphins that will help you feel less pain. Only lift weights if you are sure you can do it without getting hurt (better ask your doctor). Unless you are knowledgeable about exercise and weightlifting, you would probably benefit from taking a group exercise class or hiring a personal trainer.
Massage. Multiple studies have concluded that massage does help those dealing with lower back pain. This reduction in pain could be a mechanical response from the relaxation of surrounding muscles and tissues, or simply an emotional alleviation from constant pain. Either way, get your significant other, friend, or masseuse to help heal your back pain with the power of massage.
Pain management. Sometimes your doctor can help counsel you on other pain management strategies. It is also important to keep track of your feelings and make sure you don't become depressed. Pain killers offer temporary relief but it is easy to become addicted, so keep that in mind too. Talk with your doctor, friends, and family often for support.
Invasive procedures. Your doctor will usually want you to consider the above before going under the knife. Surgery is not ideal, but sometimes necessary. The good news is that there are many different procedures and therefore many different options to consider with your doctor.
If you would like to find out more about easing your pain without pills or invasive surgery, I can help! Call me at 214-636-2921
How to Get Madonna Arms
You want to lose weight and build some arms like Madonna do you? This isn't the easiest task to achieve, but if you follow this advice, you will surely reach your goal and build some fantastic arms.
The first step in building arms like Madonna is a mental one. You must first forget everything you think you know about weight training for women. Do that now. Now repeat after me, "Women need to lift heavy weights." Good. Now you are well on your way to losing that flabby fat and replacing it with toned, sexy muscle.
The second step is to improve your diet and increase your general physical activity. In other words, no one can see your arms if they are hidden under a layer of fat. There is no way to target any specific body parts for fat loss.
Article continued on http://www.ehow.com/how_5739597_madonna-arms.html
The first step in building arms like Madonna is a mental one. You must first forget everything you think you know about weight training for women. Do that now. Now repeat after me, "Women need to lift heavy weights." Good. Now you are well on your way to losing that flabby fat and replacing it with toned, sexy muscle.
The second step is to improve your diet and increase your general physical activity. In other words, no one can see your arms if they are hidden under a layer of fat. There is no way to target any specific body parts for fat loss.
Article continued on http://www.ehow.com/how_5739597_madonna-arms.html