XMAS WORKOUT

The girls never take breaks ---

A Valerie Waters present --The Valslide Alligator Walk

LeeAnne showed us a great exercise from Val Waters using her Valslides. Thanks Val & LeeAnne.

Indoor Bootcamp ----15 Degrees Outside!!!

It's cold here in Massachusetts --we've moved Bootcamp Indoors. Here's a sample of a circuit we did today. It was a Christmas theme workout  ---nice Winter Background!

Come check us out at Center Stage here in Westford.

Thanks Ladies!!!

Stay Healthy this Season!!

I might be late for this because people are already getting hit hard by cold and flu. But if you’re lucky you must be doing something right. For all you Germaphobes out there what's the best defense against cold and flu?

Seriously, let's stay healthy this year.

Let’s start with that dreaded stomach flu. It’s one of the most contagious illnesses out there. Every year I get calls from moms canceling appointments because they are sick as a dog. If a sick child comes down with it, beware, it spreads quickly. There are several ways to cut the risk and spread of this flu. 2 points to remember –the virus stays active for weeks and only some cleaners actually kill the virus.

The best site to review is this one ---please check it out.   http://sites.google.com/site/stopthestomachflu

Which hand sanitizers kill stomach flu viruses?Answer: Germstar®Noro
Washing your hands with soap and water is the best way to get rid of the gastroenteritis viruses. It does not kill them but it washes them off your hands and down the drain. But when you can’t get to a sink, you need something else. Regular 62% alcohol hand sanitizer gels such as regular Purell® do a great job killing rotavirus but are not that great at killing norovirus1 (they are better than nothing, though).
The company Germstar® has specifically designed a hand sanitizer that kills norovirus! It is called Germstar®Noro.

You can purchase here:       http://www.germstar.com

 Tips to avoid the Common Cold:

Hand Washing. The easy one we should all know by now. Washing your hands frequently really does make a difference. Make it a practice to wash your hands after shaking hands with people, after taking money from a cashier, or anytime your hands come in contact with something handled by others. If you don't have access to a sink, carry alcohol wipes in your purse.

The Eyes have it. You should also avoid rubbing your eyes at all costs. You might not know this, but nurses are taught that over 90% of colds are caught through the eyes. This is the truth of the matter, as the fluids within the eyes are very susceptible to catching germs.

Cleaning. Clean any items an infected person may have touched. Germs can live for hours, even days, on an infected keyboard, telephone or a piece of silverware. Watch out for Restaurant menus; don’t go from the menu to your plate.

Dress for the weather. I always argue about this one, if I get too cold sometimes I wake up with a cold. Getting too chilled does lower defenses in your body. A new study shows that you're more likely to come down with a cold when you're exposed to cold. It seems that getting chilled lowers blood flow to the lining of your nasal passages and renders them less able to prevent viruses from attaching. Stay well covered up when you go outside.

Reduce Stress. Studies have shown that serious stress can weaken the immune system making it more difficult to fight off a cold.

Get plenty of sleep. Sleep deprivation greatly taxes the immune system. Get in a solid seven to eight hours of deep sleep. If you are getting sick, rest is your best bet.

Fresh Air and Exercise. Get lots of fresh air and exercise. If it’s possible even if it’s cold out go for a walk several times per week. This will help to clear your lungs, and give you lots more energy.

Drink lots of fluids. You should drink at least 2-3 liters every day to help hydrate your body from the inside out. Cut down on coffee and alcoholic drinks because rather than helping to hydrate, they dehydrate.

Vitamin C. The first thing you need to do is to equip yourself with is Vitamin C. This can be found in an orange, apple, avocado, banana, grapefruit, guava, kiwifruit, mango, melon, papaya, pineapple, plum, raspberry, strawberry, tomato, and watermelon.

Eliminate Junk Food.  Eliminate all junk food such as chips, candy, chocolate, soda or anything else which your body doesn't need. Replace all junk food with fresh fruits, vegetables and nuts. Try to avoid cooked or processed foods, and especially all fast food. Cooked food may not be bad for you, but you should still try to avoid it because once the food is exposed to heat, it loses most of the vitamins. This makes the food half good and half bad, because any food once the vitamins are lost the food becomes useless to your body.

Keep Training!!

Fitness XMAS Gifts!

Give the Gift of Fitness This Holiday Season!

"The holiday season is stressful enough without adding 'find the perfect gift' to your to-do list.” Why not give the gift that will benefit friends and family for a lifetime? If you’re in the position of giving your loved ones a treadmill, then go for it! But seriously there are some great ideas for gifts to promote health and fitness this Holiday Season. These gifts are great and won’t break the bank.
 

1. How about a Gift Certificate from MarkOne Fitness Indoor Bootcamp? A new session will run all winter! Get off the boring cardio machine and have fun and lose weight at the same time!!!—send request to me

 markjhebert@mark1fitness.com

2. Jump Rope. Less than $15, jumping rope is a great approach to physical fitness and a fun, inexpensive gift option for kids or adults. A single 30-minute jump roping session at a moderate speed can burn between 200-300 calories a session. Great bang for your buck!

3. The Valslide, created by Valerie Waters, personal trainer to Hollywood’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to any workout routine. My clients love the Valslide and it can travel anywhere. It’s a great gift and they will love it!  Click on the Valsides on this page.

4. Resistance Tubing. Less bulky than dumbbells or weight sets and easily stored, resistance tubes are a great way to strengthen and build muscle. The correct resistance will make a fun and effective workout. Check out SPRI, a leading resistance tubing manufacturer. www.spriproducts.com

5. Heart Rate Monitor. Perfect for a beginner or advanced exerciser. The idea behind a monitor is to accurately track exercise intensity. A heart rate monitor can help individuals know exactly where they’re at. They not only get the most out of their workouts they know when they’re pushing too hard. Some Heart Rate monitors require use of a chest strap make sure to review yours before buying.  Click on Perform Better on this page.

6. Personal Training Sessions. Working with a personal trainer has been shown to increase motivation as well as teach the most safe, efficient exercises. Personal training is the perfect gift for someone interested in starting a new fitness program looking to lose weight or updating their existing routine. Check your local area for certified Trainers and use references if possible.

T-Day Workouts for the Week.

Here's a couple workouts you can try this week. Holiday weeks are especially tough food-wise. Be smart don't increase the calories AND decrease the workouts -NOT a good combination. Do the best you can, and enjoy yourself!!

Tips for this week:

• Get up a half hour earlier and get your workout in before you get too busy.
• Go for a walk at lunch-time.
• Cut back on starchy carbs -Mon /Tues/ Wed    --enjoy T-DAY!
• If you're going to a High School Football Game on Thursday, parking is tough, good idea to walk, don't get there early to find a "Good Spot" closer --walk, walk, walk........

 Here's LeeAnne going through a couple workouts she'll do this week.

WORKOUT#1

CIRCUIT #1

Valslide REV Lunge    or Reverse Lunge 20 each leg

Valslide Side Lunge     or Side Lunge  20 each leg

Side to Sides 30 secs

Squat & Row        or Prisoner Squat 15 reps

Sumo Squat     15 reps

Skaters 30 secs    

Do circuit 2-3 times

CIRCUIT #2

Push Ups 12 reps

Flys  --DB or Tube   20 reps

Valslide Mountain Climber 30 secs

Bench Press 15 reps

Tricep Extensions 15  DB or Tube   or Dips 12-15

Jumping Jacks 30secs

Do circuit 2-3 times  

Cardio Circuit

Side to Sides 30 secs

Skaters 30 secs    

Valslide Mountain Climber 30 secs

Jumping Jacks 30secs

Do circuit 1-2 times

 Notes:   rest little between exercises (5-30secs).  Try to move quickly from 1 to the next, don’t rush with sloppy form. Rest a full minute between circuits.  Finish the entire Circuit before moving on to the next circuit.

 

WORKOUT #2

CIRCUIT #1

Step ups 15 each leg

RDL 15

Split Jacks 30 secs

SB Leg Curl or Bridges 20 reps

Inchworms     10 reps

Squat Drops 30 secs    

Do circuit 2-3 times

CIRCUIT #2

Bentover Rows 15 or Chinups MAX

Bicep curls       --DB or Tube   15 reps

Half Jacks   30 secs

Anterior Reach with MB press 12 each leg

Crossover step 12 each leg

MB Pile drivers 30secs

Do circuit 2-3 times

Cardio Circuit

Split Jacks 30 secs

Squat Drops 30 secs    

Half Jacks   30 secs

MB Pile drivers 30secs

Do circuit 1-2 times

Notes:   rest little between exercises (5-30secs).  Try to move quickly from 1 to the next, don’t rush with sloppy form. Rest a full minute between circuits.  Finish the entire Circuit before moving on to the next circuit.

The "Best of the Best " Bod's of all-time on Film!

Just having a little fun today. Sometimes when reviewing client goals, they may say “I want a similar look to so-and-so from “Dancing with the Stars”. Yes dancers have great physiques and the costumes really showcase their ripped bodies. So it got me thinking, who has the best Hollywood Body out there?  Tough choice………And yes I just watched a special on E TV—the show was Best and Worst Bodies in Hollywood –mean, right?

How about of all-time? Hmm…..How about this, the top 20 Actors of Film or TV who got in amazing shape for their role. And yes, I’ve watched many movies and way too much TV…………

Here are my rules:

I watched the Movie or TV show or my wife was watching and I caught a glimpse…..

No steroids or nip &  tuck

No Twilight (too young)

No Matthew McConaughey (He just bugs me, the Bongo thing)

Superhero Costume Rule –all right you have to actually fit in the thing and no painted ABS – Michael Keaton, Val Kilmer, George Clooney and Toby Maguire, sorry ---but Toby was close…………………

So through the process of elimination –Sorry Arnold, Hulk Hogan, The Rock, Matthew, Pamela Anderson and Taylor Lautner. With that said, here is my Top 20 Actors of all-time, who worked hard and built what some people may say “Perfect Bodies” and made audiences, say WTF ---

20) Yes I love train wrecks, but Jersey Shore. If you’re married, watching this show is a very inexpensive form of birth-control, you’ll never want children! But the star of the show makes the top 20----- Give the guy credit, “the Situation” makes my list.

19) Yes I’m old and I’m going back to the seventies.  But as a teenager seeing Raquel Welch in One Million Years B.C. –that was Hot Stuff!

 

18) I have to go with my Boston Boys and yes, they have to come in together. They are a team like Dean and Jerry without the 20 year hate and jealously and not talking to each other period. Ben Affleck in The Town and Matt Damon in Invictus. Both guys got in amazing shape, but don’t blink; you’ll miss the scenes that showcase their physiques. Normally, Hollywood likes to exploit this, but not here.

17) The year was 1976 –Best Picture –Rocky. Sly wasn’t in quite the shape that his opponent was. And in Rocky II Apollo Creed was lean and mean!

 16) James Bond is supposed to be lanky and pale white –times have changed. Daniel Craig is not your mother’s James Bond. I wonder if he still cares if his martini is shaken instead of stirred? 2006's Casino Royale

15) I’m going old school, 80’s style…... I may be the only person who watched this movie –I want my money back! Maybe not, Demi Moore was amazing looking in Striptease. Just fast forward to the good parts 00:42, 1:13 

14) Hank Azaria, what??? –The guy who does some of the voices on the Simpsons? Yes that guy. Along Came Polly in 2004 and Hank was walking around in his “Banana Hammock” bathing Suit –thank God we got to see Jennifer Aniston.  

 13) Remember the Terminator? How about the sequel? Linda Hamilton was ripped……sorry again Arnold, you’re out!

12) Hugh Jackman in Wolverine should have ranked higher. But the haircut, I have to deduct points. I just wanted him to fix it –like he was driving around and through a tunnel with the top-down. But he was in shape……

11) Just missing the top ten ---your Boy, Brad Pitt in Troy. I don’t think I made it through the entire movie, not good. I think I threw up in my mouth several times.

My Top Ten

10) This is my wife’s pick. But I spent money on the movie Bubble Boy, please Jake no. Jake Gyllenhaal in Prince of Persia.

9) Many guys have her as number 1 –I have her in at 9 – Into the Blue she was smoking.

8) Ryan Reynolds in Blade. Can a comic play a Vampire Slayer? I guess so…….

7) Underworld –my wife has watched this movie over 100 times- and Kate Beckinsale does look HOT in tight black clothes, or not……….

6) Yes he’s MIA. But Jean-Claude Van Damme made us laugh and cry in Universal Soldier. I never knew a mannequin could kick so high –just kidding, Not………

 

WHO’S YOUR TOP FIVE??

5) Does Jessica Simpson count as an actress? And there’s nothing wrong with thinking that Chicken of the Sea is really chicken, it’s confusing. Yes, she made a movie, Dukes of Hazzard. But the real question does Dukes of Hazzard count as a movie? Some movies you should never admit to watching –sorry I just punched myself for giving up 2 hours of my life……..

4) Jennifer Garner –How can a women that adorable and sweet look that good and look like she can kick your ass----well she can…see Electra.

3) Some of you may say. Who is this guy? How about One Tree Hill? Yes but True Blood on HBO has people taking notice. Why is it that Vampires and Werewolves are always running around bare-ass. I guess it’s because it’s HBO and they can show anything. Joe Manganiello who plays Alcide the Wolf Boy doesn’t own a shirt, may be the star attraction.  The show is Caligula for the supernatural……

 

2) He set the bar very high –Sly is the man, he started this whole fit actor thing and he continues today –1985’s Rocky IV he may shown audiences his best physique –3-5% bodyfat – just take a look at the transformation from Rocky to the Expendables amazing.  Don’t forget about Cop Land –HEY he wanted to look like a real police officer…….

1) Yes my family loved 7^th Heaven…..who knew Mary Camden would grow up to be the hottest girl on the planet. Yes Jessica Biel is number 1----see Blade 3 or anything she stars in --we thank you Jessica!