April Fool's Day??

On this April Fool's Day, I thought I would share my definition of a "Fitness Fool":

Fitness Fool- noun, someone who expects maximum return on minimal gain. Also, someone who gets no results, but keeps training and eating the same way expecting to get different results.

For the general population, improvements in body composition, body fat percentage, appearance, health, fitness, strength,etc will only be made consistently following this basic formula:

3 days per week-intense, structured, total body resistance training

3-4 days per week-intense, structured cardiovacular exercise

a healthy diet of natural food and natural drink, the appropriate amount of calories and macronutrients (protein, starch carb, vegetable carb, friut carb, fats)

Anything less than this and you are only fooling yourself.

Any questions-let me know!!

Sample Workout

Here is a simple, effective training session that can be done at home, a hotel room, the beach or anywhere else where you don't have access to equipment!

Beginner/Intermediate Level-Body Weight Only

Cardio Warm-Up- 5-10 minutes - Heart Rate Elevation

leg swing 10x1
lateral leg swing 10x1
quad stretch 5x1
knee hug 5x1
torso rotation 10x1
arm circles 10x1

quad superman hold (horse pose) 1 minx1
elbow plank 1 minx1
side plank 45secx1
bridge hold 1minx1

squat and tap ball 20x3
push up of your choice 15x3

reverse lunge 15x3
superman 15x3

seated wall slides 15x3
straight leg raise 20x3

bicycle crunch 15x3
side plank dips 10x3

static stretching 5-10 minutes

*Grouping together of exercises indicates superset (no rest between)
* After the superset, keep the rest interval brief-no more than 1 min.

Group Challenge Program

Congratulations and welcome to our newest participants in the ChangeRx Group Challenge Program (GCP). The company is Miller Electric, located in Allison Park. 20 employees have committed to the 13-week program, and are all aiming to make huge changes to their life while winning cash and great prizes along the way-good luck!

For more information check out http://www.changerxchallenge.com/

SWIF Performance

If you haven't done so yet, be sure to check out the links for the SWIF Performance Blog and SWIF Performance YouTube Channel. Performance Coach Shawn Moody has uploaded a ton of great videos demonstrating many of the fundamental movements we do with young athletes and our clients in general. The Performance Blog also has a lot of interesting posts regarding the science and application of training the human body.

Check it out:


SWIF Performance

SWIf Performance on YouTube

SWIF-The Way We Were

Did you ever wonder what the guy on the bench next to you looked like 20 years ago? Would you like to show off some of those cool haircuts from the 70's and 80's. Soon we will be putting up a bulletin board with old school pictures of our members. It will be a great way to get to know your fellow members better. So bring in your high school or college picture so we can place you on our wall of fame (and get a good laugh).

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SWIF Movement of the Week

The seated medicine ball twist, also known as the Russian Twist, is a core exercise that can be done by anyone. There are varying levels of difficulty depending on your level of fitness and experience.

Sit on the ground with your knees bent. Take a medicine ball, plate, dumbbell or whatever you may have at home. Hold your feet up in the air and touch the object on ground, moving from side to side.

If you are unable to hold your feet up, simply keep your feet on the ground until you have gained the necessary strength to do so.

This is a great movement to build core strength (low back, abdominals,obliques,hips). It can be used as warm-up, a power movement or as part of your core training. Try 15-25 reps on each side for 1- 3 sets.

Turkey Trot 2009-Thank You!!

Stick With It Fitness sincerely thanks all of our members, their families, their pets and their friends for helping the 9th annual Before-You-Eat-A-Lot Turkey Trot become a huge success.

With over 300 participants, your "Care, Concern, Commitment" to racing for an end to diabetes was running strong!!! Your desire to participate and your overwhelming generosity are greatly appreciated, and we look forward to you joining us next year.