KC's BodyWorks News

Weight Training Plateau

2008-03-15T12:07:00.002-07:00

Are your muscles just plain bored with your routine? Break it up a bit, here are some options.

1. Superset (my personal favorite) Perform 2 sets consecutively of opposing muscle groups. Example: bench press/bent over dumbbell rows or tricep press down/dumbbell bicep curl.

2. Compound set: Apply the same protocol to same muscle group. Example: military press, dumbbell lateral lift, then rest

You can even do 3 sets for both of above.

3. Drop-sets: one muscle group is worked at a time. Perform your desired rep max, then immediately without rest, lighten weight and pump out to failure, then without rest drop to even lighter weight and go to failure, then rest.

4. Partial reps: Example: Military press, do not press all the way up with straight arms, stop when arms are a little more than 90 degrees.

5. Isometric reps: Example: Lateral lift, when dumbbells reach their peak hight out at your sides hold for 2 - 3 seconds, lower with control.

So jazz it up, try one of these next time you lift, you will be surprised at how your muscle feel when they wake up!

Have a great workout!
Karen
GET FIT...STAY FIT!!!

No more side bends

2008-02-24T13:41:00.002-07:00

I have been a believer in side bends using dumbbells for years. Imagine my surprise when I read that they increase the size of your obliques. If you must do side bends, then don't use weights.

There a much better exercises to decrease the size of your waist. Side to side crunches on the floor, lie on your back swing bent knees to one side and crunch making sure your torso stays facing up, shoulders flat to the floor.

I'll have more next week.

Have a great workout.
Karen
GET FIT...STAY FIT!!!

Super Bowl!!!!

2008-02-03T11:08:00.000-07:00

It's Super Bowl Sunday, what does that mean to you? Planning on eating your face off today? Hope not. Don't sabotage your good work in one day. Today, moderation is the key. Eat what you want, snack with care, for tomorrow is Monday, and it's back to it! Have you noticed that when you really go wild on Sunday's how difficult your workout is on Monday? I have and it hurts. So, today, while everyone is grazing non-stop, take stock, do a mental check of your muscle tone and fitness, can you "afford it?" Try this, before you attack the dip, drink a LARGE glass of water, it's the key. If you drink as much water on the weekends as you do during the workout week then you'll be fine.

It's February, I hope you've gotten back on track and have started working out. If not, why? Before you know it, it will be spring, and that means shorts, sleeveless tops and the dreaded bathing suit shopping trip. Be good to yourself and start being active tomorrow morning. If you take the kids to the bus, then walk, and take it up a notch on the walk home. Maybe do a "run/walk." Do something active during the day, and I don't mean clean the house, how about the dog, take him for a long walk. The weather is still nice, not too hot, get outside and enjoy YOUR time.

Have a great workout!
Karen
GET FIT...STAY FIT!!!

Bench Press - pushing up or lowering down??

2008-01-19T13:17:00.000-07:00

Many gym goers see the bench press as "how much weight can I push up and then bounce off my chest to push up again." Let's correct this misconception. Choose a weight that's heavy enough to make you work but not so heavy that you loose form and control. Remember, the weight should be chest level (nipple level) no higher or lower. If it's higher it will be into your rotator, not a good thing. Secondly when lowering the weight your elbows should not go below the level of the bench. They should always maintain that 90 degree angle, this keeps the pecs flexed. Pushing the weight up, don't lock out your elbows at the top, now lower slowly with complete control. Don't let your elbows bend, the muscles relax and for heaven's sake don't bounce that weight on your chest.

This is a major muscle group so work heavy, doing more than 12 easily tells you to increase your weight. Mind muscle connection: think about the pectoral muscles while you work, this will force the blood to those muscles and they will grow.

Don't worry girls, you won't bulk up. Remember, you want more lean muscle mass.
Oh, by the way, just in case you've been too busy to notice, it's January, time to start working out! You are missed!!!

Have a great workout!
Karen
GET FIT...STAY FIT!!!

Got Water?

2008-01-13T11:29:00.000-07:00

Trying to lose weight? Try an 8 oz glass of water before and after each meal!

Short on time today...........

Have a great workout!
Karen
GET FIT...STAY FIT!!!

Dare to compare...................

2008-01-13T11:26:00.000-07:00

Can't take any credit for this one.....one of my clients came up with this comparison!!! Nice job.

DO YOU THINK YOU CAN’T AFFORD PRIVATE, IN-HOME FITNESS TRAINING?

You may be very surprised to learn that the overall cost to you is less than a gym membership and trainer at most of the popular fitness centers.

See the comparison of services, expenses, associated items and prices below:

Provider	Membership Fee	Trainer Fee per Session	Long-Term Contract	Travel Expense & Time	Personalized Meal Plan & Shopping List	Public Dressing Room & Shower	Auto Debit Requirement
Fitness Center	$25 - $40 per Month	$39.00	YES (11 Months)	YES	NO	YES	YES

KC’s Bodyworks	NONE	$37.50	NONE	NONE	YES	NO – Private in your home	NO

Taking advantage of my services in the privacy of your home is not only less expensive than the services of a trainer at a fitness center, but also saves your time, travel expense, and does not require that you sign a long-term contract or automatically debit your personal account for charges. Also, you train in the privacy of your home, where you can be comfortable in your sweats or shorts and t-shirt!

A Meal Plan and shopping list, along with diet counseling, combined with personal guidance during a work-out personally tailored to your specific fitness needs -- fitness doesn’t get any better than this.

Consistency is the name of the game

2008-01-06T12:05:00.000-07:00

It's the beginning of a new year!!! Yahoooooooo!!! Another 365 days to look forward to. Every morning you can get up and make the day yours. Okay, you're consistent with your kids, your husband, the housework, the errands, but not yourself. Why?!!!

When starting an exercise program consistency is the key to success. Go to bed at night excited about getting up and working out. Don't dread it The fact is every time you work out your health improves, and that's really the ultimate goal. A long healthy life with your family, right? So, don't miss a day. Make it a priority this year, let this be the year you get healthy.

Now remember, you didn't get heavy and/or out of shape overnight or in a week, month or even a year. It took time. So don't expect to get in shape/loose weight overnight, or in a week or a month. Give yourself a break! Just keep on plugging away and it will pay off.

Have a great workout!
Karen
GET FIT...STAY FIT!!!

Proof of Certification, please!!!

2008-01-05T15:58:00.000-07:00

I've been seeing alot of ads for personal trainers lately. Must be that time of year. I would say that 99% of them don't mention any certification. If they aren't certified and you hire them, beware. It's bad enough that this field is not regulated (something that I hope will change) but hiring an uncertified trainer is just asking for trouble. With a formal certification comes not only education, you must also have cpr training and insurance.

So, if you don't see it and even if you do, just ask to see their proof of certification. If they get huffy about it then it's time to rethink hiring them.

Happy New Year
Have a great workout!
Karen
GET FIT...STAY FIT!!!

Tic, tic, tic,..........

2007-12-29T11:09:00.000-07:00

2007 is almost a distant dream or was it a nightmare of you? Did you go through the motions of pretending that next Monday, next month, or next year you would start to get healthy and fit? Don't let that happen in 2008. Whatever you do, don't make any resolutions, that's the quickest way to break them. Just decide this is your year, this will be your summer to wear a sleeveless shirt, or to wear a bathing suit.

YOU CAN DO IT!!! If you are reading this then you have an interest, a spark, that's all it takes to ignite the fire!!! Here's an incentive, first set up a free workout, what's more important than that first free workout, it our relationship. If we don't click, then we both know it won't work. If we do then we're off to the races. Second, sign up for an 8 week program, that's 8 weeks, 3 days a week. On our first "official" meeting, we will measure, and set some realistic goals, if at the end of the 8 weeks, the goals have been achieved, then you get 3 free one hour workouts ($150.00 value). You don't know me yet, but the goals will be attainable, we both have to agree on them, and then look out, nothing will hold you back. I will do everything in my power to help you succeed.

Let's get going, make it a reality.
Have a great workout.
Karen
GET FIT...STAY FIT!!!

Offer valid for new clients only.

Are you ready??

2007-12-23T10:42:00.000-07:00

First of all, Merry Christmas, Happy Holidays!!!

Are you ready to get back to working out? Had enough shopping, presents, gingerbread? Don't you miss the feel of your muscles straining for that one last rep, the soreness the next day and more soreness the day after that? Don't you miss your jeans not being tight and having to suck it in just to zip and button them. Don't you miss how good your skin looks after drinking all that water and sweating after your hour of cardio? Don't you miss your quads aching from so many squats that it's difficult to lower yourself onto the couch? Don't you miss your abs hurting from crunches on the stability ball and not because you overate at a holiday meal?

If you do miss all of those things and more (trust me, I could go on all day), then make a resolution that will stick (because you can't run if I come to your house), get in touch and let's start working out. Come on, an hour a day, that's nothin'.

Have a great workout!!
Karen
GET FIT...STAY FIT!!!

New website!!!!

2007-12-09T10:25:00.000-07:00

If you're reading this then you've seen the new look!! Opinions??? Let me know what you think. It was designed by a very talented client of mine.

Thanks in advance for your time.
Karen

Tis the season!!!

2007-12-09T10:12:00.000-07:00

It seems it's 'tis the season not to workout!! I have never seen the gym so empty as it has been this year. It's a shame, this is the time of year you should be working out maybe a little bit harder, a little bit longer. But, no one seems to have the time. What with Christmas shopping (even though the stores don't open until 9 - 10), cleaning for out of town guests, prepping and cooking for those same out of town guests, shopping for your husband's gift giving, plus keeping up with the normal day to day chores, you all know the drill. As moms, grandmothers, daughters, and wives we owe it to our loved ones to stay healthy. Giving ourselves one hour of exercise a day is an excellent way to do that. Let's face it, we all spread ourselves a little thin especially at this time of year, one hour alone at the gym is the only "me" time we get. So don't feel like your being selfish, give yourself that hour. Not only will you feel better, you'll feel better about giving the other 23 hours to others.

See you at the gym!!
Have a great workout!
Karen
GET FIT...STAY FIT!!!

The day is almost over......

2007-11-25T14:29:00.000-07:00

Hope you all had a blessed Thanksgiving. It's so great to have good friends especially when family is far away. Okay, let's get back to our day.

We're up to late night, please stay with me on this.

AVOID ALL CARBS....Steer clear of all carbs after dinner, because those eaten late in the evening are destined to be stored as body fat. One exception is if you train late at night. If so, then you need to consume simple carbs post workout as mentioned earlier.

Eat a slow protein. To maintain your muscle mass you should eat something late and night and it should be protein. A Casein protein is best at night because it's slow digesting and feeds your muscles gradually while you sleep.

Okay, here's the tough one...get 7 - 8 hours of sleep. Muscles can only repair themselves while your body is at rest. Messing with the repair process means less muscle and subsequently a slower metabolism. So try, just try. Now get up and start over.

So there you have it, give it a shot for more than a week. Try one month, then if you don't feel and look better then stop. Remember, it's all about consistency.

Have a great workout!!
Karen
GET FIT...STAY FIT!!!

Aahhh, Evening

2007-11-18T11:20:00.000-07:00

We're almost finished for the day...

Try having a salad before you sit down to dinner. Having a salad as an appetizer has shown to lead to eating 12% less at the main course. Remember, a healthy salad, no fatty dressings and crumbled blue cheese.

Try fish for dinner. The healthful omega-3 fatty acids found in fish like salmon and trout can promote fat loss. Again, remember, not fried fish.

Side of broccoli anyone? This is an amazing vegetable. High in fiber and nutrient dense, both of which aid your fat loss efforts by making you feel full. Broccoli is also high in calcium, vitamin C as well as chromium, which curbs carb cravings and stabilizes insulin levels.

Fat Free Milk.....dairy products fight fat because of their calcium content. It also contains protein, that doesn't hurt. Fat free is best choice but 1% is okay, too.

If your craving something sweet after dinner, don't reach for the cookies, ice cream, candy. If you must, have a piece of fruit, like an apple or pear.

Take a walk after dinner. 20 minutes at a good pace, burn a few extra calories before bed.

We're entering the witching hours when people love to eat while watching TV. Next week we'll talk about that!!

I hope you're all on point with Thanksgiving coming up. It's only one day, if you over eat, get back on track Friday. If you must eat more, try the turkey, not the pie!!

Have a great workout!
Karen
GET FIT...STAY FIT!!!

Late Afternoon.....

2007-11-11T12:16:00.000-07:00

Hey,

I want to preface the next tip with an "I know, I know." All of you that know me, know that I preach "no simple carbs." Here's the exception: right after your workout. The deal is you have to work out consistently. So right after, drink a sports drink, eat a slice of white bread, or white rice cake.....60 - 100 grams, RIGHT after your workout. This will keep your metabolism revving.

Next, also right after lifting, a whey protein drink. This will keep your muscles from breaking down. Also studies have shown that whey protein enhances weight loss

Take creatine. Creatine increases metabolism when coupled with lifting burning up to 100 additional calories a day. 3 - 5 grams of creatine along with your postworkout carbs and protein.

Eat a HANDFUL of nuts. A handful of almonds if you have a long stretch between your post workout meal and dinner. Please keep in mind, just a handful.

Okay, that's it for this week. I"m still looking for new clients.....where are you? Let's start the new year off on the right foot, get active.

Have a great workout
Karen
GET FIT...STAY FIT!!!

I'll be out of town

2007-10-28T11:55:00.000-07:00

I will be out of town next week from the 29th thru the 4th. I will not have access to email. If you would like to get in touch to schedule a free work out give me a call. I will return your call when I can. I will be visiting my grandchildren for Halloween.

Take it easy on the candy!!

It's Afternoon workout time..............

2007-10-28T11:33:00.000-07:00

Continuing on with our day...Afternoon/workout

1. Supplement with green-tea extract. Green tea contains both caffeine and catechins, phytochemical compounds that help burn fat. 500 mg of green tea extract 3 times daily before meals because the extract is absorbed more readily in the body than drinking the tea.

2. Warm up before you lift. You've all heard it from me, 10 minutes on the treadmill or bike before I get there to lift. Research shows you will burn an additional 150 calories by doing a brief cardio session prior to weight training.

3. Train large muscle groups. Another thing I preach. You burn more calories and body fat during and after a chest and back workout than from an arm workout simply because you're involving more muscle mass. For the same reason you burn more calories training those larger bodyparts with free weight compound exercises. Squats for legs, barbell and dumbbell presses for chest, barbell and dumbbell rows for back, rather than isolation and machines moves. In fact reports have shown that performing squats burned about 50% more calories than the leg press. Don't limit yourself to a 2 bodypart workout. Do a modified full body session, say, chest, back, shoulders and legs. Save arms, calves and abs for another day. This will allow you to burn even more calories.

4. My other mantra...LIFT HEAVY. It's a common thought that you should lift with light weights and high reps to burn more calories and fat. Not necessarily. Studies have shown that training with heavy weight (doing sets of around 6 reps) keeps your metabolism higher. And you will continue to burn fat after the workout is complete.

5. SHORT RESTS between sets. Just because your doing short sets doesn't mean you can make up the time by resting. Short rest periods between sets maximize your calorie burn. About 30 seconds because you're lifting heavy you can bump that to 1 minute. To ensure muscle recovery with less rest, try alternating bodyparts every other exercise. Example: if you're training back and chest with 3 exercises, do a chest then a back, and so forth. This will enable the muscle to rest while your working the alternate.

6. Extend your sets. This is where techniques such as drop sets and rest-pause come into play. Say you're doing a set of 6 reps to failure on a given exercise, after the 6th rep, eight decrease the weight and immediately rep out to failure again (drop set) or rest 15 - 20 seconds and perform a few more reps with the same weight (rest-pause). Again, a way to burn more calories and fat. CAUTION: To avoid over-training, which can limit fat loss, use such techniques on only the last set of each exercise.

The day is almost over..........Late afternoon/post workout next week.
Have a great workout!
Karen
GET FIT...STAY FIT!!!

The day marches on......

2007-10-21T12:13:00.000-07:00

Okay, we're up to mid-morning. Let's keep the incinerator burning.

1. Eat some plain no sugar oatmeal. It's been a couple of hours since breakfast and it's time to eat again, yes, again....you need to eat throughout the day. Remember, 6 - 8 small meals to keep the metabolism going. Oatmeal is a great fat burning snack because it contains fiber. 1 cup of oatmeal now.

2. Cottage cheese with that please. Every meal should contain some protein. Not only is cottage cheese a great source of protein but it's convenient and not only packed with protein but low in carbs. This protein is slow digesting casein which decreases muscle breakdown and makes you feel fuller. Please make sure it's no more than 1% milkfat.

3. WATER, WATER AND MORE WATER. A gallon a day. A new tip I just learned, 2 cups of cold water between meals will keep your metabolism high.

The holidays will be here before you know it. Get a new habit established before they are here, maybe eating right and working out.

Lunch will be next week.
Have a great workout.
Karen
GET FIT...STAY FIT!!!

NEED TRAINING IN CHANDLER, TEMPE, ETC.

2007-10-14T11:55:00.000-07:00

I've noticed some hits on my website from Chandler. I know it's not listed as one of the cities that I commute to....but that can change.

If you live in Chandler and would like to train, e-mail me. I'm sure we can work something out.

That goes for Apache Junction and Tempe as well.

Talk to you soon
Karen

Tips for the day.....continued

2007-10-14T11:39:00.000-07:00

Breakfast.....THE most important meal and it's still true!!!

5. After cardio it's time to get your grub on....EGGS for breakfast. The yolk contains healthy fat and lecithin, that enhance muscle growth, promote fat loss and enhance mental function. The fat in yolks provide much needed energy to your muscle cells and typically isn't stored as body fat. A recent study found that eating eggs for breakfast reduced hunger and food intake for more than 24 hours. Two or three whole eggs plus a couple of whites should do the trick. Not to worry about the cholesterol from egg yolks.....a study from the University of Connecticut found subjects that consumed an extra whole egg (640 mg of additional cholesterol) each day did NOT experience an increase in the LDL cholestrol particles associated with cardiovascular disease, compared to those not eating eggs.

6. DO A SLOW BURN - Along with the protien and healthy fat of eggs, you should eat a slow burning carbohydrate for breakfast. Two slices of whole wheat toast or 1 cup of cooked oatmeal. These slow digesting carbs imporve fat loss by keeping insulin levels steady and increasing the amound of fat you burn during exercise. You will also have sustained energy for the next several hours as the whole grains digest slowly and feed your brain and muscles gradually. More about insulin levels at a later date.

7. Try a half a grapefruit with breakfast. This fruit is a wild card fat burning food. One study from Scripps Clinic found subjects who ate half a grapefruit 3 times a day lost an average of nearly 4 pounds in 12 weeks. This could be due in part to the grapefruit's ability to reduce insulin levels as well as its high level of vitamin C, which is believed to be effective at fat burning.

Midmorning next week.

Have a great workout
Karen
GET FIT...STAY FIT!!!

Fat Burning Tips

2007-10-07T12:58:00.000-07:00

Here are 4 fat burning tips - FIRST THING IN THE MORNING

1. CAFFEINE inhibits the storage of bodyfat and burns extra fat during exercise. So a cup or 2 of coffee without cream or sugar before cardio. Better yet, 200-300 mg of a caffeine supplement, if taken prior to cardio will increase fat burning and endurance.

2. BCAA and Carnitine before cardio. Cardio not only burns fat but also muslce. So take 5 g of branch chain amino acids (BCAA) and 1-2 g of carnitine 30 minutes before cardio to minimize muscle breakdown.

3. Cardio before breakfast. When you do cardio on an empty stomach the body is more apt to burn fat as its primary source of energy since glycogen stores are depleted from 8 hours of fasing the night before.

4. INTERVALS - any cardio is better than none, but intervals have been shown to burn more fat than cardio sessions done at a constatnt slow to moderate intensity. So mix it up, fast/slow, you get it. Better yet HIIT. High intensity interval training. If you've been reading this blog then you know what that is. What doesn't kill you makes you stronger, this is a KILLER workout. 4 minute moderate warm up, then 30 seconds all out, then 30 seconds moderate, repeat 6 times then a 2 minute cool down. Try it, the torture is over in a sweet 12 minutes.

More tips next week. We'll go through out the day.
Have a great workout
Karen
GET FIT...STAY FIT!!!

Halloween - don't give in!!!

2007-09-30T11:21:00.000-07:00

Just wanted to pass along some tips to reduce the treat intake.

1. Buy candy you don't like. You'll be less tempted to eat it.

2. Buy candy at the last minute, the less time in your house the better.

3. Give out healthy alternatives. Apples, raisins, even money, remember childhood obesity is at an all time high.

4. Get rid of all left overs, IMMEDIATELY....don't let them hang around the house.

5. If you must, allow yourself a couple of pieces but only after a healthy meal. A meal consisting of lean meat and green vegetables, the fiber and protein will slow down the absorption of the sugar into the bloodstream. It's easier to eat healthy most of the time if we allow treats occasionally. Occasionally being the key, I'd say once a week is good.

We're fast approaching the holiday season....time to be careful about our eating habits. Establish the habit now and it won't be so hard during party time.

I'll have more tips as the season progresses. Above all eat healthy and WORK OUT!!!

Have a great workout
Karen
GET FIT...STAY FIT!!!

Trainees/Trainers be aware!!!

2007-09-23T11:26:00.000-07:00

I thought this article was very enlightening. It's from OnFitness Mag the author is Phil Campbell. In this piece he outlines the phases of fitness. At trainees and trainers be prepared!!! It can be a challenge to both sides to make it through these phases.

1. The Form phase: the excitement of beginning a new program, expectations are hight. During the first few weeks sticking to the commitment is easy. The trainee often feels they can do more than you give them, don't fall for it. Explain to them that this will put their commitment in jeopardy.

2. The Storm phase: usually starts a few weeks after the form phase. The trainee's excitement begins to taper, when they realize this is work, and some days are harder than others. There are days when they don't want to train. It's important for the trainee to know that this happens to everyone and their commitment is not in danger unless they don't manage this phase correctly. In this phase many find excuses for not working out. This is by far the toughest phase, and we loose many clients during this phase. It's important to prepare them for this, that this is a natural phase and it will pass. They need to press through and if they miss one day, it's only one day. Keep their eyes on the prize, they are in it for the long haul. Here's a really good tip. If they don't feel like working out have them change into their training clothes, that will usually be enough to get the workout done.

3. The Norm phase: this is when your clients begin adapting to their fitness commitment by learning they can press through on tought days and still get a great workout. They leave feeling better than when they started.

4. The Perform phase: Ahhhh, this is paydirt. The phase we all want our clients to get to. It is achieved when fitness training becomes internalized. When fitness training becomes a part of who they are. It occurs when a trainee successfully pulls through the first three phases. You know when your trainee has achieved this phase when they have implemented the mental skills necessary to handle the storm phase. They also know how to handle storm days that happen from time to time.

Remember, repetition becomes habit, this mental goal should be a major component of every fitness plan. Fitness training is not a choice, it's something that all of us must do automatically. It must become a part of who we are.

Have a great workout.
Karen
GET FIT...STAY FIT!!!

On Vacation

2007-09-06T18:22:00.001-07:00

I will be on vacation from 9/8 - 9/15. Keep working out, I will. I know, you think I'm crazy, but working out on vacation means working out not having to watch the clock. It's the best.

Have a great workout!

Karen

GET FIT...STAY FIT!!!

Think about it................

2007-09-02T11:16:00.000-07:00

I've learned so much being a personal trainer. I take these 3 things to heart on a daily basis.

1. Train hard
2. Eat right
3. Be thankful

I got these from the great bodybuilder Dave Draper, a great example of everything that is good in weightlifting/bodybuilding.
The most important one is be thankful. Be appreciative every day that you are able to work your body to it's fullest. Go to the gym or into your workout with a renewed sense of joy and accomplishment. It becomes all to apparent as we age that things can change in a heart beat. Your body can turn on you at a moments notice. So while you are able, DO IT!!!

Have a great workout
Karen
GET FIT...STAY FIT!!!