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Written by Sal Ferreira
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Thursday, 04 February 2010 08:39 |
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 Staying Fit for Less
It’s time for your New Year’s resolution! Get in shape, save money, and do both at the same time! Leading a healthy lifestyle does not have to break your bank.
Here are some savvy ways to save and get fit.
At the gym:
Everyday opportunities:
Shop Smart:
Exercise and fitness bring about great rewards to your body and mind. Remember to stay focused on your goals and that you can achieve your desired results without spending much to do it.
Sal Ferreira
Certified Personal Training and Nutritional Coaching available at Red Rock Fitness OKC
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
405.626.7477
- Look for used fitness equipment before going for new. Many barely used pieces are available in fitness specialty stores and can be found in the “for sale” section of your local newspaper and craigslist.
- Instead of buying fitness DVDs, try renting them. This will allow you to change up the workout often and beat boredom.
- Walk more. Park farther away, take the stairs, walk your dog and play with your kids. All of these are basic and fun, and they help you burn extra calories
- Make a workout out of household chores. Vacuuming, mopping, cleaning the garage and doing yard work will all get your heart rate up at no cost.
- Health club memberships often include an initiation fee. Ask the membership sales rep to waive or reduce this fee if they can. While this additional charge does go to good use, there is no harm in seeing if they can save you a few dollars.
- Personal training isn’t just for the rich and famous. Most trainers offer buddy sessions and group personal training which drastically reduces the cost of the regular one on one session. You can also try training for 30 minutes opposed to 60 minutes. A skilled trainer can design a great workout for almost anyone to complete in under an hour.
- Suggest a corporate membership at your work place. Fitness centers often give reduced rates for a group membership. If your company doesn’t support an entire staff membership re-imbursement, grab some co-workers and go to sign up at the gym at the same time.
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Written by Brian Attebery
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Thursday, 04 February 2010 08:35 |
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 Time for a Fat Attack
There is no doubt that the number one fitness goal for most Americans is weight loss as we head into 2010. Nutrition has to be made into a lifestyle. The resistance training needs to be addressed based on personal goals, level of fitness, injuries, etc. The heart needs to be trained via cardiovascular training/aerobic exercise. That last equation is a huge factor in weight loss, as well as strengthening your heart. So what exactly constitutes as cardio/aerobic activity? I hear people say, “I do exercises like lunges or squats which really elevate my heart rate and breathing, so it must be a great cardio workout.” Wrong! Weight lifting is anaerobic, which means without oxygen. That means that the exercise is so intense that your body cannot produce enough oxygen to keep up with the demand. This is also the reason you can’t squat or perform lunges for 30 minutes continuously. The word aerobic means with oxygen and the purpose is that with a low enough intensity, you can sustain a continuously elevated heart rate for a minimum of 20 minutes. Let’s talk about how that affects fat burning.
When you build a fire you need to have oxygen for it to burn. The human body requires oxygen-oriented activity to burn fat. It utilizes stored carbohydrates first in all of our activities. Carbs are like gas in a gas tank. As you walk on the treadmill, your body gradually burns up your stored carbohydrates. As this happens your fat cells gradually become utilized at a higher rate. It is an inverse relationship. As carbs leave the body, the fat on your hips, thighs, butt, and stomach start to be tapped into. For most people, after 30 minutes of cardio has passed, you begin burning a higher percentage from fat, and as you approach the 60 minute point you will have burned a great percentage of fat. The take home message is that if you want to burn the fat off your body, do more cardio. The longer you do it, the more rapidly you will see fat loss. Here is a breakdown of duration, frequency, mode, and intensity to consider.
Plan of attack:
Week #1: 20 mins 3-4 days
Week #2-#3: 30 mins 3-4 days
Week 3-4: 30mins 5 days
Week 5-8: 45 mins 5 days
Week 8 and on: 60 mins 5 days
Types of cardio:
Heart Rate Formula: 220-age = Max Heart Rate
Training Range: 60%-90% of that max heart rate
Brian’s Ideal heart rate percentage is 75% to strengthen the heart AND burn fat.
Example: 25 year old
220-25 = 195 beats per minutes max heart rate
60% = 195 x’s .60 = 117 beats per minute (minimum training)
75% = 195 x’s .75 = 146 beats per minute (ideal training for B.A.)
90% = 195 x’s .90 = 175 beats per minute (maximum training)
(Brian Attebery owns Results Fitness and Nutrition Center, L.L.C. in Edmond, OK. www.resultsfitnessusa.com)
1) Walking: We all know how to do this
2) Bicycle: Great for a people with bad knees
3) Elliptical (E.F.X.): Gives the intensity of jogging without the impact of the knees and body.
4) Stairmaster: Great for the rear end and probably the hardest for most people.
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Written by Joey Bivens
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Thursday, 04 February 2010 08:24 |
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 2010 New Year’s Resolutions By: Joey Bivens
#10 Get organized - Write down goals and a list of tasks to help you achieve those goals.
#9 Quit a bad habit - A good way to drop a bad habit is to replace it with a good one. For example, if you’re thinking of quitting smoking, go out for a walk when you crave a cigarette.
#8 Get a hobby - Hobbies are a great way to enrich your daily life and give yourself some personal, creative time.
#7 Get out of Debt - See a financial advisor, or call to consolidate your loans or credit card debt.
#6 Read more - Studies show that reading frequently keeps your brain sharp, so read that book you’ve been putting off for so long!
#5 Get together with long-lost friends - Plan a night out for you and the old gang to have some laughs and let loose!
#4 Upgrade your technology - Get a fun gadget to replace that ancient device you’ve been keeping around.
#3 Form healthy habits and stick with them - Eat veggies every day, plan to walk or jog a few days a week, and curb your vices!
#2 Help others - Initiate a new friendship with someone you encounter, and do things for them randomly, like picking up a Starbucks Coffee for the person in the office next to yours. It will make them feel important, and in turn will put a smile on your face.
#1 Laugh often – Work hard to enjoy each day you have this year, and see how incredible life really is in the midst of all the stress.
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Written by Joey Bivens
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Thursday, 04 February 2010 08:15 |
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6 Cool Gadgets
By Joey Bivens
#1 Radica-U-Create Music
This device lets you mix songs, record samples, mix and match loops, and explore new music and content.
#2 Viper – Remote Start System with SmartStart
Start your car from your iPhone or iPod!
#3 The Smarter Image – Portable Charging Valet
Keep your devices powered on the go.
#4 The Sharper Image – Movie/Video Game Entertainment Projector
Enjoy your favorite movies and video games in a big way.
#5 The Sharper Image – Rechargeable Wine Opener
Open wine bottles in seconds.
#6 XM – SkyDock for Apple iPod Touch and iPhone
Listen to live, satellite radio while you drive using your iPod Touch or iPhone.
***Pictures can be found from
www.bestbuy.com |
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Sunday, 15 November 2009 07:37 |
 SoSocial - V-neck Horse Race
By Brock Baum
I’ll be the first to admit that going out to the same handful of places can get old quick, especially if you’ve been doing it since you were 21. Sure, every so often a new place pops up or you venture to a different part of the city, but in the end, it’s all the same. Some bars or restaurants have done well at establishing a niche, but none really fall far from the predictable bar tree. Don’t get me wrong, anyone who knows me, knows I like to have a good time. In fact, my name Brock actually means “party” in ancient dialect...weird.
With all that being said, with age comes wisdom…sometimes… Recently I’ve found that the fun level of the night depends less on where I go, but who I’m with. My friends and I have been finding ways to make even the most typical nights fun by playing random drinking games. Some of them we even make up on the fly. The latest craze is called the V-neck Horse Race.
Every time we go out, we see the same guy and he’s always wearing a v-neck shirt. I'm not bashing v-necks; I have them, I just don't wear them like its the only shirt I own. It doesn’t matter where we go, what event’s going on, or what the weather’s like; this guy is always wearing a v-neck. But the big question now is, what color will his v-neck be? So my friends and decided to have fun with this. Before we go out, everyone picks a color. You can’t pick the same color twice in a row, so if you picked white last time, it’s off the table. Who ever picks the “winning color” v-neck this guy is wearing receives a free drink from everyone else who picked other colors; your horse came in! If no one picks the winning color, a social is required.
Great game, but feel free to adapt it for your group of friends. There’s always a way to have a good time, especially when you are with the right people. PROST! |
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