Category Archives: Dieting & Fitness

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How To Help Make Natural Protein Shakes For Kilos Loss?

These 26 nutrients usually are actually planned to store your burning up functioning so as to help out you keep on your size. Recently there are the reality is antioxidants regarding this crop that will prevent whilst well as treat emotions problems and consequently cancers. These shakes can be mixed towards smoothies and thus other soda to permit with desire suppression. Despite specific high happy of loaded fat, this kind substance could be described as actually brilliant to my body since then it is definitely a “good” form linked to saturated fat.

The contributing factor this has been so positive is because it covers caprylic acid solution and this type of is credited to usually an usually occurring yeast killer. You can possibly add one particular more teaspoon provided you have now dry, weakly or segregated ends (by the way, you could be shaping off i would say the split ends). Go with lukewarm consuming water to rinse your face and jim it dried out with the best clean napkin. Acknowledge this third times a huge day up until your hmmm is gone to. So for the purpose of that, owners will is able to need and supplement that has fish olive oil pills distributed that we’re like their men while women, missing in Rr three fats.

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MG: Well, first I’d like to point on the internet that the full body movements it make raise the most of personal programs circuitously work each of our abs and thus the 100 % “core” setting to an important fairly proper extent. I now don’t pretend time for know each and every step about then why extra coconut oil dementia works terribly great in order for weight loss, but this item does. Because a specific thing is released online really not do it solve. 100 % pure treatment approaches are often a more favorable choice for the purpose of acne as a consequence of to a lower amount exposure regarding drugs as well as chemical-laden cystic acne products. As i have 100′s and dozens and dozens of visitors who vow by it again. … Read the rest >>

Fitness is not Just an Exercise, It’s a Lifestyle

What comes to mind when you hear the words “fitness”?  Do you go “Oh no, Why should I do all these exercises”?  Fitness has become a serious business that involves many types of service providers including personal trainers, gym instructors, fitness video producers, and others whether professionals or not. Many people attempt to get fit for a variety of reasons whether to lose weight, to tone the body, or to prepare for special events such as marathons.

Fitness however is not just exercise but a lifestyle observed by countless persons who are motivated, prepared and dedicated to achieve improvements not only in their lives but in the lives of others around them. Fitness is more than just the ability to lift heavy weights at a gym, run for great distances, or does any other physical activity for however long you do it for, fitness is all encompassing. The fact is, fitness is not just physical, and it is also emotional and spiritual.

True practitioners of fitness actually approach this in a holistic manner, combining physical exercise, with healthy eating, mental fortitude, and a positive attitude. Persons who practice fitness as a lifestyle are determined, focused, dedicated and passionate and are prepared to put their all into achieving their vision for self improvement.  The bottom line is that far from being just exercise, fitness is a lifestyle choice for those who have consciously chosen to live every day by a philosophy that also supports healthy eating, mental conditioning, and physical activity.

Chinese Diet Pills – Can They Really Work?

Obesity is one of the most common health problems in almost every part of the world. A large group of people all across the globe is suffering from several medical conditions due to being overweight.

It is extremely important for you to maintain a healthy lifestyle in order to remove the menace of obesity from the society. Not only obesity makes you overweight, it creates several health complications which may become fatal in some cases.

Reducing weight is one of the most difficult tasks in the world. The most difficult part about weight loss is not the intensive workout which you perform in the gym, but training the mind to achieve the motivation which keeps you moving each day at the gym.

People who get into specialized weight loss programs usually try a lot of products in order to ‘quickly’ drop off those extra pounds. There are also many pills that are offered by fitness companies that promise consumers magical results. One of these products is the famous ‘Chinese diet pill’ for weight loss. To know how this particular pill will work for people, let’s discuss some of its features.

Chinese-Diet-Pills-300x300

Harmful effects

If you have come across these pills during your visits to gymnasiums or any other fitness club then you probably have thought about giving it a try. If you finally have made up your mind then you must think twice before moving on. According to some important medical research results, the Chinese pills can bring harmful results for health. Due to their harmful effects, these pills are often termed as ‘deadly Chinese weight loss pills’.

Many fitness experts do not recommend the use of such pills. The government too has issued warnings to the general public regarding these Chinese pills to keep them aware of this crucial problem.

Ingredients

Fenfluramine is the main ingredient of the Chinese diet pills. It is considered by the medial experts to be extremely harmful for health causing severe heart problems. Fenfluramine was withdrawn from the markets in different parts of the world back in 1997-98 due to a growing concern on the health complications resulting from their use.

Fenfluramine is a harmful chemical which, according to the medical experts, causes heart problems. It is strongly advised to avoid these pills. It would also be wise to consult your medical expert to know more about the problems which are caused by Chinese pills. … Read the rest >>

The Importance of Diet and Fitness

When it comes to living a long and healthy life, there are two necessary ingredients: diet and fitness. While some believe that they are one thing all together, nothing could be further from the truth. It is quite possible to have a perfectly healthy diet with deplorable fitness habits. It is equally possible to be very physically fit with less than savory eating habits.

There’s a clever little line in the Jimmy Buffet song “Fruitcakes” when his ‘lady’ is lamenting:
“I treat my body like a temple, You treat yours like a tent”
I can’t help but think of this line whenever I think about all the people around the world who are going on these garbage in, garbage out diet plans hoping to achieve the weight loss success of those who are endorsing these products.

To be completely honest, it is possible to shed pounds through diet alone. It is difficult but possible. It is also possible to be physically fit and have a few extra pounds hanging around. To a large degree we are what we eat. If we consume a high fat low substance diet our bodies are going to lack the fuel required to burn the fat. At the same time if we aren’t providing our bodies with the tools it needs to build muscle it doesn’t matter how many weights we lift.
When it comes to diet and fitness, the best results are achieved when they work together rather than separately. Use your fitness routine to burn excess calories and use your diet in order to properly provide your body the nutrients and fuel it needs to build muscle. I’ve heard many times in my life that a pound of muscle weighs less than a pound of fat. While this is not true at all, a pound is a pound regardless; a pound of muscle occupies less space on the body than a pound of fat. Pound for pound, I would much rather mine be composed of muscle than fat. Dieting alone does not build muscle and that is something you will do well to remember in your efforts. … Read the rest >>

Sweet Potatoes Nutrition for Those who Are on Special Diet

Health Tips USA – According to some research, there is a fact about sweet potatoes nutrition that makes it to be one of the most recommended food to be in the menu of those who are on special diet because they are overweight. The fact says that sweet potatoes nutrition places the highest position among vegetables. Moreover, it is higher than potato which is more common to be known as the replacer of rice or any other fatty food on the special diet of those who want to reduce their weight.

If you are overweight, it is better for you to consider sweet potatoes as one of your daily menu. There are some good substances which are found in the sweet potatoes nutrition facts. For example, there is only 0.39 gram of fat found in the medium size of sweet potato. It is of course a very low amount of fat, right? Besides, sweet potatoes also contain dietary fiber that will help you on your special diet to have a better digestive system that will not only make you stay healthy but also able to make you get a better weight that you always want.

It is actually not only about the fact that sweet potatoes nutrition is very supportive for you on your special diet. It is also related to the fact that the sweet potatoes nutrition is actually safe for any range of age. That is why it will be a dietary menu which will be suitable for you, children, or even seniors. If you want to provide a food which is helpful for your family, you may add sweet potatoes in one of your daily menu. It will be better for you to bake it because this way of cooking will keep the highest level of nutrition found in the sweet potatoes.

Health & Fitness Centre ZONE 1

In this article:

  • What would be a good starting point for making new friends through health & fitness?
  • How can getting fit and losing weight help?
  • How can I share my health & fitness strategies with others?
  • How can others help me?
  • As well as adopting a healthier lifestyle, what else can I do?
  • How can I help others?

Summary & Suggestions for further learning through this website

What would be a good starting point for making new friends through health & fitness?
Make the decision to get fit and healthy. Don’t put it off any longer. Through making the decision, you have taken a massive leap forward towards taking control of your health both now and in the long term. As we explained in the opening paragraphs of this article, choosing to get fit and healthy and taking your life in a new direction as a result can open up new doors, possibilities and opportunities, with making new friends being one of the most exciting pluses!

How can getting fit and losing weight help?
Adopting a healthier lifestyle can help you to feel better both physically and mentally:

  • Lose weight
  • Boost your self-confidence
  • Increase your self-esteem
  • Change your outlook for the better
  • Have more energy
  • Sleep better

And more…

Through feeling better about the way you look and feel, and through radiating self-confidence and optimism to others, this will make you a person that others wish to know.

Also, as you enjoy your three gym sessions per week, or your afternoons at the swimming club, or your 2-nights’ per week football training, etc., you will be amongst like-minded people who are also striving to change themselves and their lives for the better. You will share a common bond.

Let’s look now at how you can learn even more about health & fitness – and maybe even fine-tune your own health & fitness plan – through sharing strategies with others.

How can I share my health & fitness strategies with others?
By sharing your knowledge and experiences (so far) of health & fitness, you could save others years of wasted trial and error. Maybe your fitness buddy, football team-mates, fellow nature-walkers or badminton partner are keen to get stuck in, but are at serious risk of injury through failing to warm up properly. Why not use just a little of your exercise time to share your warm-up routine exercise techniques with them? By doing so you could protect them from having to give up on exercising regularly for a long time.

Also, if you have found that your diet combined with your chosen exercise activity works particularly well when it comes to losing weight or improving mental health, by sharing this knowledge you could transform another’s life.

And what about when it comes to setting goals and reaching milestones on your specifically tailored health & fitness journey? You know that a pre-planned, goal-orientated health & fitness approach works a treat when it comes to feeling better both physically and mentally, but perhaps others are training in a random, almost haphazard way, simply because it has never been explained to them that by following a carefully designed roadmap towards achieving optimum physical and mental health, they will find the entire process so much easier. Also, their own health & fitness progress can be trackable and measureable through them utilising a whole range of health & fitness tools which you already use and benefit from.
These are just some of the ways in which you can share your strategies with others. What’s more, being generous with your knowledge will not only help to consolidate your own learning, but it could also lead you to discovering new ideas and techniques through the sharing process – where personal development can be wonderfully inherent.

And, of course, you could benefit enormously by others sharing their strategies with you.

Staying on the subject of how you can benefit by helping others, let’s look now at other ways in which this could occur as you work hard towards achieving your own health & fitness goals.

How can others help me?
So many people who make the decision to adopt a healthier lifestyle find that this can be met with resistance from those around them. Close family members, friends and even work colleagues can put a cynical slant on it all and make you feel that you are mad to even try, and that you shouldn’t bother because you will never keep it up. In all walks of life, there will always be detractors…

The best thing you can do is to draw on and remained motivated by the encouragement of supportive people, but try not to make your decision to get fit and healthy common knowledge. This could leave you wide open to others around you basically ‘monitoring’ your progress by asking you questions, such as: ‘How much weight have you lost?’, ‘How many miles did you run today?’, ‘How many lengths of the pool did you do?’, ‘What did you eat today?’, ‘Have you had a chocolate bar this week?’, and so on and so on… This can obviously become intensely irritating and can feel to you as though you have actually lost control of your health & fitness plan and that others are driving it, not you.

As well as adopting a healthier lifestyle, what else can I do?

Lots of things:

Join a club
Get involved at your local church
Do some volunteering
Initiate a get together with your existing friends – they may bring someone along who you could get to know and become friends with yourself
Be a good listener. Don’t dominate and/or continually interrupt others. Allow them to finish their sentences and their points.
Maintain your friendships with your old friends, even if you find exciting new ones. If others see that you take care of your existing friendships, then this will be a pointer to them as regards to the type of person you are, and how you are likely to treat them as friends once you’re ‘connected’.
Above all, be reliable. If you forge a reputation as being someone that others can rely upon and trust, they will want to be friends with you, too.

Finally, and before we summarise and look at suggestions for further learning through this website, let’s now consider how you can help others to make friends and share strategies.

How can I help others?
Share your knowledge. You could actually transform someone’s life through doing so. A family member, friend or work associate… Explain to them how adopting a healthy lifestyle has opened up new doors for you and that there is no reason at all why they should not benefit in the same way if they choose to make health & fitness a core part of their life. You never know, you might even become exercise buddies.

Also, tell others about the Chemist Online Health & Fitness Centre! The wealth of useful and up-to-the-minute information available here is changing people’s lives every day – for the better.

Let’s summarise now and then look at some suggestions for further learning through this website.

Summary
Through reading this article in Zone 1 of the Centre you have discovered that by adopting a healthier lifestyle which combines a balanced diet with regular exercise, a whole new world can open up to you, one where you could make new friends – exercise buddies with whom you could share strategies. For many people, this is an unexpected added bonus of making health & fitness a core part of their everyday life. This will help you to reach your health & fitness goals and milestones more easily, and you will also gain the satisfaction of seeing your shared knowledge of health & fitness strategies enhance the lives of others.

Now learn more!
To find out even more about how adopting a healthier lifestyle can impact positively on your life, please click on any of these links:

  • Health & fitness for kids
  • Health & fitness if you’re unemployed
  • Health & fitness for
  • the over 50s

Health & fitness for teenagers
Health & fitness if you’re on a low income
Health & fitness in retirement
All information on the Chemist Online Health and Fitness website is for information only. Always consult your GP before undertaking any form of weight-loss, fitness or exercise.

www.chemistonline.co.uk

La Fitness Classes Locations

I will explain all steps from which you may easily find your fitness or weight lose center. At the top of the page or below of this line you may find all country lists which has la fitness locations. Select your fitness location and you will redirect on next page on next page all state of the particular countries are listed. Here I have listed out some of most searched state. So maybe it will helpful to search fitness locations directly without go anywhere.Here I will list out some best serached locations.

After reach on state or country page we have listed out all la fitness locations which are around to 20 miles of area from your desired city.

All navigation is very easy so you can easily find la fitness locations. We have categorized whole things into different steps.

Step 1: Select your desired country which is list out in top menu and also above this article too.

Step 2: After select desired country we will list out all la fitness classes’ state and city. You just find out your desired city all city are in alphabetical order so it easy to find your desired state.

Step 3: We list out all la fitness location which in 20 miles of area within your selected city or area. We also display prices, timing, open days, contact details etc.

If you want to go to and fitness club within 20-30 miles away or 3-7 miles close from your home then la fitness class locations are best option for you. La Fitness has total 300 clubs and over 1.5 million members across 21 USA states and Canada of 2009. La Fitness give you wide range of exercise equipment, swimming pool, basketball and racquetball courts, indoor cycling, personal training, children area (Kids Klub) and NrGize Lifestyle Café, Which sells Smoothies, Drinks, Food, Sports Accessories, Towels etc.

Proximity is a great thing to look for. Would you rather go to a gym that is 30 miles away or 2-10 miles close to your home? Well, that may seem like an obvious answer, but this is really something to look for. Some people like to go to the gym before or after work and others like to go to the gym any time or day that they feel like.

Please notice that we are not a partner or any way related to la fitness we just help to find la fitness location. We are not taken any guarantee about la fitness location timing and open days and contact number. Yes but we will take care about all those things that,”We will update all those things once it will updated on internet”. So please take confirm by contact number before reach la fitness centers.

How la fitness location established?

LA fitness is a combination of three different fitness clubs owner of these three club members Fred Turock, Jeremy Taylor and David Turner merge and found new fitness club which is la fitness. The aim was they want to become not only largest but with quality fitness equipments and trainer fitness club into USA, and Canada. They want to give A Grade facilities to their fitness trainer.

They started at 1996 with the name of LA Fitness brand and within a year they started 10 new fitness clubs and also joined other fitness class. It will show them dedication of quality and workout process. In 1999 they listed the company into UK stock exchange.

As per current rank and counting they have total of 80 clubs only at United Kingdom. They want to reach into whole world and give the best quality services and fitness.

La Fitness Equipment

La fitness has never compromise with the quality in terms of trainer, equipment and locations. They have world’s best fitness trainer and no one can become la fitness trainer directly as you have lots of money. You want to pass out whole process of training. La Fitness has quality equipment and they upgrade and maintain regularly period of time. Location of La Fitness is amazing. All la fitness locations are really one time visitable.

Overview of Push in fitting applications, features and benefits

The concept of push in fitting has been around for decades, yet it has only seen significant growth in the U.S. water market since the early 1990s. Since then, push in fitting have been—by many accounts—the fastest-growing technology change in the water industry.

With their initial entrance into the U.S. water markets in the mid-1980s, push in fitting had to overcome many obstacles of misperception. Dealers and installers couldn’t believe something so simple could work reliably. Old methods of connecting tubing (compression and barbed fittings) were difficult to let go for fear of trying something new and innovative. However, as leading edge technologies were changing the water market, more and more installers and OEMs started enjoying the labor-saving and reliability benefits of push in fitting. The rapid acceptance of push in fitting during the 1990s has established them as the connection technology standard for today’s water industry.

Applications
push in fitting have found their place in the water industry. Their most common use is for general tubing connections in RO and water filtration systems. However, push in fitting are also used on water valves, tanks, pumps and faucets to ease installation and increase system reliability.

Push in fitting can also be found in installations of water fountains, water coolers, ice machines, juice and beverage dispensers and coffee brewers.

Fitting Construction
While push in fitting require complex engineering design and precise, high-quality manufacturing to produce, they are quite simple to understand and utilize.

Push in fitting are made up of three basic components—the fitting body, a flexible “collet” and an O-ring.

The fitting body can be made from metal (brass, stainless steel) or plastic (acetal, polypropylene). The body has an internal geometry to precisely house the collet, O-ring and tubing when assembled. Fitting bodies come in many configurations such as tees, elbows, unions and threaded connectors.

The collet is typically made from plastic with stainless steel gripping teeth molded into its flexible legs. The collet teeth provide a firm grip on plastic or copper tube. The flexibility of the collet legs allows for easy insertion and release of the tubing.

The O-ring is usually made of a food-grade rubber compound (nitrile, EPDM). It is seated inside the fitting body and forms a seal on the outside diameter (O.D.) of the tube.

Installation
As with any product, proper installation is critical to accurate performance and reliability. Care should be taken with any type of fitting to ensure generally accepted, good installation practices are employed. There are certain key points to remember, specific to push in fitting, to ensure a quality installation:

Tubing. Some push in fitting are limited for use with either plastic or copper tubing. A few are capable of handling both plastic and copper without any change to the fitting. Always check with the manufacturer to ensure tubing compatibility. Tubing should be of sound quality. Ensure that tube dimensions, tolerances, roundness and surface finish are consistent with the manufacturer’s recommendations.

Threads. Many push in fitting allow transition from threads to push-in connection. There are various types of threads used such as NPT, NPTF, flare, compression, BSP and BSPT—in straight, tapered, male and female configurations. Again, check the manufacturer’s specifications to ensure correct mating of threads. Also, most plastic threaded push in fitting need only be hand-tightened. Over-tightening may cause stress fractures and result in leaks. Your manufacturer’s catalog should give tightening torque value guidelines.

General practices. When making a connection with a push-in fitting, it is essential the tube is cut square and is free of score marks, burrs and sharp edges. A quality guillotine-style tube cutter should be used for plastic tubing, while a plumber’s pipe cutter should be used for copper tubing. The tube is inserted through the collet, then past the O-ring, all the way to the tube stop. The tube should be pushed in as far as it can go. This ensures the tube is fully inserted and properly seated. The collet holds the tube in place, while the O-ring seals on the tube O.D. It is a good practice to pull on the tube to verify it is secure, and then test the installation prior to use.

One of the benefits of push in fitting is that installations can be quickly disconnected for service. The tube can be removed by simply pushing the collet in squarely against the fitting. With the collet held in this position, tubing is pulled straight out. Generally, both fitting and tubing can be re-used.

Technical Specifications
In the water industry, virtually all push in fitting are made from plastic—commonly acetal or polypropylene. Operating parameters of pressure and temperature may vary from one installation to another. Care should be taken to ensure that application operating parameters are within the fittings manufacturer’s guidelines. Check the manufacturer’s catalog for technical specifications.

Generally, plastic push in fitting are suitable for pressures from vacuum to 150 lbs. per sq. in. (psi) of pressure, temperatures from 33° to 150° F, and tube O.D.s from 1/4- to 1/2-in. Tube O.D. tolerances should be +.001/-.004 in. to ensure proper sealing on the O-ring. In applications where harsh chemicals are present, the manufacturer’s chemical compatibility chart should be referred to. This can be especially important for system cleaning and sanitizing procedures.

Benefits
When compared with the older methods of connection, the benefits of push in fitting begin to stack up quickly.

With compression fittings (metal or plastic) the various bit parts (nuts, ferrules, etc.) must be assembled as part of the connection procedure. Trying to find a dropped nut or ferrule while working beneath a sink is not a very productive use of time. Also, in tightening the compression nut, the question of “how tight is tight enough?” usually comes up.

Similarly, with barbed fittings, the barbed inserts are forcefully pushed into the tube I.D. and then secured by tightening a tiny clamp over the connection. Tees, elbows and other multi-connection fittings become quite a chore to assemble.

push in fitting eliminate the difficulties associated with these older methods. The components of push in fitting are self-contained, insertion is simple and quick, and thread tightening can be done by hand. No pipe dope, sealants or special tools are needed.

In addition, because they are plastic, push in fitting lend themselves better to applications where lead exposure from brass is a concern. Their light weight and small size also make them easy to ship and receive and carry around.

Components and Accessories
Many push in fitting manufacturers offer component part sets that allow push-in technology to be incorporated into product housings. The part sets typically include a metal or plastic “cartridge” insert that presses into a pre-determined port in the housing. The collet snaps into the cartridge after the O-ring is pushed down into its seat. This allows for an integral push-in connection to valves, filters, pumps, etc. Such component part sets are employed at the OEM level, making the OEM’s products more user-friendly and thus more marketable.

Various accessories enhance the use of push in fitting. These include locking clips, collet covers and threaded stem adapters to make swivel combinations.

Conclusion

The growth in the use of push in fitting has been fueled by the needs of dealers and installers to enhance productivity, increase reliability, and reduce overall costs. However, one must remember that any product is still only as good as the company that makes it. Areas such as customer service, technical support and training should always be considered when selecting a push-in fitting brand. In addition, the manufacturer should have a strong distribution network and trained sales personnel, as well as provide marketing and promotional support.

Corporate Wellness Program: Fitness Boot Camp Saves Money And Increases Productivity

Make fitness boot camp a part of your corporate culture and you will build strong teams, increase productivity and change the lives of your employees. Successfully organize and conduct your own fitness boot camp program. Implementation of a corporate fitness boot camp program costs almost nothing and results in increased productivity, less sick days, cohesive teams and lower health care costs.

For Whom Is Fitness Boot Camp?

Fitness boot camp is designed for all ages, all sizes and shapes, as well as all fitness levels. It is great for beginners and those who have never exercised before as well as for the regular exerciser. Fitness boot camp will enhance existing wellness and fitness programs or completely replace them.

Perfect For Busy Schedules

You will learn how – with little or no cost – to organize your very own fitness boot camp cells/teams. I call this the busy person’s workout, because it covers the strength, cardio and flexibility all wrapped into one workout session. Consult with your physician before beginning this or any other fitness activity.

What You Get With Fitness Boot Camp

  • Variety.
  • Fun.
  • Energizing.
  • Builds strong teams.
  • Incorporates company, family and life core values.
  • Complete-body, encompassing strength, muscle endurance, flexibility and cardio.
  • Can be started anytime.
  • No strict workout regimen.
  • Dynamic, always focused on progress.
  • Can be done indoors and/or outdoors.
  • For men, women, teens and children.
  • For pre-beginners, beginners, intermediates and advanced.
  • For young and old.

This workout is for the company looking for a creative way of getting its employees in shape while strengthening team spirit, increasing productivity and reducing absenteeism.

The purpose of implementing fitness boot camp cells/teams is to actively take on the role of getting employees, club members, family members and friends in shape and build strong, cohesive teams.

Workplace Benefits of Fitness Boot Camp

  • Little to no cost.
  • Use existing employee and management structure to organize.
  • Enhancement of corporate culture.
  • Healthier and happier employees.
  • Enhanced team spirit.
  • Reduced illnesses.
  • Reduced loss of work time.
  • Reduced injuries.
  • Increased productivity and performance.
  •  Weight-loss and weight management.
  •  Nutritional guidance.
  •  Stress relief and stress management.
  •  Enhanced communication.

Appoint Team Leaders

Appoint team leaders for each cell, which will be made up of approximately six to twenty employees. This is a company-wide approach, from senior management all the way down to front-line employees. Any member of management can simply step in and join the workout with any of the teams to promote their relationships with employees while working on their own fitness and demonstrating, by example, how important this is. Management participation is a non-threatening way for senior- and mid-level management to join in on what is offered as serious fun with special emphasis on fun and teambuilding.

Decide on how best to organize your initial team cells and appoint team leaders or coordinators (one for each cell). Then, assign one individual to support all team coordinators of all the cells and to track the programs. That individual could be the wellness coordinator, supervisor, manager or some other employee. That individual should already possess a heightened level of enthusiasm for fitness and have a desire to help others.

Different Fitness Levels Train Together

All fitness levels train together. Have all employees sign a waiver for the program. If any members have medical issues, those employees would then only perform those exercises that are permissible by their physician; for example, walking but no jogging, no abs work, no squats or lunges due to knee injury. Often a simple modification of an exercise is possible. Those with medical restrictions would then perform their alternative exercises during the time the rest of the team is performing their (unmodified) exercise; or they will simply modify the team’s exercise to a safe range of motion suitable to their medical limitation.

Organize Fitness Cells

Those employees who work together on a regular basis should be organized as a part of the same fitness cell. You can organize the cells by department or cross-departmental. Have managers or peers come together; mix various management levels. Rearrange the mix of employees every six months, if you desire. Whether your business is customer service, sales, banking, law office staff, fire and rescue, hospital staff, law enforcement, school, college or university, or small business with a handful of employees, boot camp fitness cells are right for you.

Indoors or Outdoors

Another exciting aspect of fitness boot camp is these workouts can be done anywhere, whether indoors or outdoors. Keep it interesting by changing workout location, where feasible, and look for opportunities to incorporate your environment into your workout. For example, park benches are great for performing dips, and the entire team can wrap their resistance bands – also called exercise tubes – around a tree for a group upper-body exercise.

Flexible

You choose a time to fit your schedule. Whether it is 10, 20, 30 or 60 minutes for fitness boot camp, it all adds up to an accumulative health benefit. I strongly recommend at least twice a week, once a week at a minimum, as a part of a corporate program with emphasis that the employees work out four to six times per week all told. If you cannot schedule fitness boot camp twice a week, schedule the frequency that will work. Make it a part of your corporate culture and your employees will take this into their private fitness routines. There is a clear connection between fitness and workplace performance.

Combine Workout with a Business Meeting

Combine a meeting with fitness boot camp. There is no better way to get those creative juices flowing while problem solving than to engage in hearty exercise. Start with an issue to be considered or a problem to be solved, and then perform an exercise or two. Stop and discuss. Then do it again with the next agenda point, until all issues and muscle groups have been addressed. Who says you cannot combine work with pleasure?

Anyone Can Do It

The training is easy, and the exercises are very basic and easy to perform. The mix of exercises follows the principles of simplicity and fun. Technically, this is called functional training. Functional training focuses on training the body how it is used in activities of daily life.

Train the Trainers

Once you have identified your trainers, they need to be trained. To implement this program the trainers will only need a few basic exercises. Start with these basics and, with time, gradually introduce new exercises. The trainers are not just watching. They are performing the exercises with their team members as they guide and encourage them through the workout.

Three Basic Principles

  • Warm-up. Perform toe raisers to warm up the body.
  • Stretch. Stretch each body part briefly right after exercising it.
  • Strength and cardio. Alternate between upper and lower body exercises.

This approach is safe and does not require much training to implement. Participants are to stay in touch with their bodies and do only what they can do. If they can only perform a partial motion of an exercise, that is acceptable and is still working the muscles. Use the following list of basic exercises to get started. You will find a description of these exercises in the book titled Boot Camp Fitness for All Shapes and Sizes by Lt. Col. Bob Weinstein, USAR-Ret..

Start With These Exercises

  • Squats
  • Standing crunches
  • Standing lunge
  • Arms and shoulders stretch
  • Triceps and upper back stretch
  • Standing straddle and stretch
  • Standing hamstring stretch
  •  Biceps curls, resistance band
  • Shoulder press, resistance band
  • Upright row, resistance band
  • Crunches

Ground Rules for Fitness Boot Camp

There are ground rules to follow. These rules are designed to build strong, supportive teams and team members. Focus on the basic approach of the workout to guarantee progress for all team members, while having fun.

Safety

Keep the workouts safe. Ask about medical restrictions and remind participants to stay in touch with their own bodies. The workout is designed to take the employees out of their comfort zone periodically so that fitness progress can be experienced. The comfort zone will differ for each individual. A team member only modifies an exercise for medical reasons or due to fatigue level and then continues to exercise that body part.

Do not allow the question of liability to cause the program to be rejected or terminated. The advantages of this fitness program far outweigh any questions of risk or liability. Seek legal counsel to mitigate any risk. Require all participants to stay in touch with their own bodies and do only what they can do.

Simplicity

As a team progresses, new exercises can be incorporated into the workout, periodically changing the routine, location or sequence of exercises. Introducing something new keeps it interesting.

Fun

The fun factor cannot be emphasized enough. The workouts are all performed in a light, upbeat and positive atmosphere with an emphasis on mutual respect and concern for all team members. Humor is an important element, as long as it is not demeaning, inappropriate in language, or content. No foul language is to be used by any team member. Treat the workout like a game and have a blast.

Variety

Variety is the spice of life. In addition, variety is one of the principles that keeps the workout interesting and actually plays a role in surprising the neurological system into supporting greater fitness progress.

Complete Body Workout

Complete body workout means strength, cardio and flexibility. It also means upper body, lower body and abs. Every workout will include all of these in varying degrees. This is easy to apply. Simply spoken, what you will do is jog or walk; stop and work a body part; jog or walk; stop and work a body part until the entire session is complete.

Are you indoors and can’t go outdoors? Be creative and perform the exercises while alternating between upper and lower body. You will get a cardio workout as well. Every session may have a different emphasis. For example, the upper body may be emphasized, while the other areas are still being worked. The order of exercises may be random, as long as there is alternation between upper and lower body.

Core Values

The core values of the company are to be consciously practiced and illustrated during the workouts. Core values are designed to make us better employees and better persons. For example, the core values of the U.S. Army are loyalty, duty, respect, selfless-service, honor, integrity and personal courage. A clear understanding of the company core values is an essential part of the training. During each training session, a particular core value or values should be emphasized to talk about. This can be accomplished by selecting an appropriate quote or quotes or a life or business scenario or anecdote that best demonstrates the core value.

Enhance Workplace Performance

The practice of core values of a company is very important for the long-term success of the company and for great employer/employee and employee/customer relations.

All people have different skill sets and different levels of performance. The object of fitness boot camp is to make all team members feel appreciated and motivated regardless of performance levels. That is the secret to enhancing the performance of all.

Team members will all have different fitness levels. Some will have stronger upper bodies, some will have greater flexibility, and some will have better cardio. Each team member focuses on his or her individual fitness progress based on his or her very own fitness level and not the fitness level of other team members. All team members support each other in their individual quests to improve. Fitness boot camp is not only about physical strength, it is also about mental strength.

Mental Fortitude

Mental fortitude pushes us to improve and go beyond our present fitness level. In order to improve mental fortitude, 100 % effort is required of all team members. One hundred percent effort means that if a team member, during the course of an exercise, gets so fatigued that the complete exercise cannot be performed, then that team member will not simply quit, but will modify the exercise to the point of being able to continue. Without a struggle, there can be no progress. This is where the mental fortitude is actually being strengthened again along with the body. Strengthening of mental fortitude will carry over into the workplace. This is very powerful. This keeps the mind and body in the mode of saying, “Hey, I can do this! I will not stop! I won’t quit!” This is what adds the challenge to the fun.

Count Reps Aloud Together

All team members will count exercises with repetitions aloud and enthusiastically. The only exceptions are laryngitis and those who cannot speak. This works the diaphragm and has a very positive team-building impact on team members. If you happen to be in an environment that will disturb others by counting aloud, whisper instead.

Start your fitness boot camp corporate wellness program today.

Please mention the author when citing or reprinting this article. The author is Lt. Col. Bob Weinstein, USAR-Ret.

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Achieving an Elite Level of Fitness

In order to understand exactly what fitness is, or what it means to be “fit”, we have to define it so that we can have a precise understanding of what, how and why. Right? It almost drove me mad trying to find a definition for fitness and being fit! I searched the internet and writings of leading industry organizations and found very odd, misleading and confusing definitions. It’s no wonder everyone struggles to achieve a state that has no clear definition!

If you took the time to search yourself, you might find definitions for fitness such as:

in good physical condition; in good health or sound physically and mentally; healthy; to conform correctly to the shape or size of <it doesn’t fit me anymore> (1): to insert or adjust until correctly in place <fit the mechanism into the box> (2): to make or adjust to the right shape and size; Capability of the body of distributing inhaled oxygen to muscle tissue during increased physical effort; the genetic contribution of an individual to the next generation’s gene pool relative to the average for the population, usually measured by the number of offspring or close kin that survive to reproductive age. (Huh!!)

Wow! Even the NSCA, the National Strength and Conditioning Association who is one of the most respected authorities on exercise physiology doesn’t even attempt to give a definition of fitness.

How’s that for maddening? Well let me share with you what my definition of fitness is. You see, creating a fitness program without clearly defining what it is that the program must deliver would be ambiguous and leave you unclear about what you had to do to achieve the outcome you want. I believe that defining fitness plays a crucial role in your success. The keys to understanding the methods and achievements of the perfect fitness program are embedded in our view of fitness and in some basic exercise science.

At Ultimate Potential we use five different principles or systems for evaluating and guiding you in achieving your Ultimate level of fitness. These five systems define our view of fitness perfectly. All of these systems combined creates a holistic body (or being) and lifestyle.

Each system is a vital component and each has a distinct importance in understanding your overall fitness level or that of a program’s effectiveness in serving you to achieve a higher level of fitness. Mastering each of these 5 systems combined create what we define as world-class or elite level fitness.

1st System – Train All 10 of Your Basic Physical Skills

The first system identifies and outlines the 10 generally recognized basic physical skills you must train your body for. They are defined as:

  • Cardiovascular
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Agility
  • Balance
  • Accuracy

– the ability to control movement in a given direction or at a given intensity. – the ability to control the placement of your body’s center of gravity in relation to its base of support. Balance gets harder as you get older unless you train to keep this skill sharp. – the ability to minimize transition time from one movement pattern to another. – the ability to combine several distinct movement patterns into a singular distinct movement. – the ability to minimize the time cycle of a repeated movement – the ability of your muscles to apply maximum force in minimum time. – the ability to maximize your range of motion at a given joint and not feel 90 when you’re only 40! – the ability of your muscles, or combinations of muscles, to apply force. – the ability of your body systems to process, deliver, store and utilize energy.- the ability of body systems to gather, process and deliver oxygen to your entire body.

The truth is, you’re only as fit as you are developed in each of these 10 basic skills. And like a chain, you are only as strong as your weakest link. Improvements are always made with training and practice. Keep in mind that all of these skills have one common theme: if you don’t use them, you will lose them. All of these skills make a contribution to your quality of life. Identifying where you are weakest in these 10 categories and then choosing the right fitness training program that allows you to develop and achieve balance in all of these skills is YOUR goal in the first system.

2nd System – Functional Training means you train for life

The second system is based upon the fact that your human body is meant to perform in functional, multidirectional movement patterns using multiple joints and muscles at any given time. This is why we train your body with primarily Functional Training using the right intensity and methods in our Fitness Training programs. If you think about your functional movement patterns in a day, they might include: squatting, overhead reaching, twisting, bending, pushing, pulling, lunging, quick multi-directional movements, stepping, climbing, etc. Imagine not being able to do any of those when you needed to the most? Imagine having a better body and quality of life because you’re stronger and capable of handling anything that comes your way!

Life is a consistently unpredictable event!

You never know what will be thrown your way or how you will have to respond at any given moment. Having a higher level of fitness means you must be able to execute physical tasks, especially those that are unusual movements and combined in infinitely varying combinations.

Here’s a big myth that I want to dispel. The myth is that in order to achieve the perfect body you have to work out doing the same consistent exercises, with a specific number of reps and sets on the same days of the week. Let me tell you how wrong that is! It’s extremely important to know that following a routine with a set number of reps, sets, exercises, order of exercises or routines is not an effective way to train your body! Back and shoulders one day…arms and legs another. That’s right! The best way to train your amazing, beautiful human body is to constantly mix up training techniques, use combination movements, keep your workouts varied and challenging and always push yourself to the next level. Routine is the enemy!

You will make progress toward achieving a fitness goal when you are consistent and engaging yourself with fun, challenging and diverse exercises that you enjoy. Mix it up at least five or ideally six days a week for at least an hour at a time at varied intensity levels.

In our Outdoor Fitness Training programs, we never have you do the same workout twice and you never know what you’ll be doing until you get there! You see, no predictability means you keep your body guessing, keep it on the edge and keep making progress toward your goals. This is what you must do as well if you are planning to embark on your own fitness program.

3rd System – Understand how to use your energy systems to your max fat and calorie burning advantage!

The third system is the secret to burning the maximum amount of fat and calories you can while increasing your level of fitness faster.

What the secret, you want to know? The secret lies in the right prescription for magic “metabolic conditioning.”

I have to get a little scientific on you here for a minute but don’t worry this will all make perfect sense to you in a moment. I’ll bet no one has ever taken the time to explain to you how your body’s energy systems work and why it’s important to know and understand how this information is going to benefit you.

There are three distinct metabolic pathways that provide the energy for all of your actions. These metabolic engines are known as the:

  • The Phosphagen pathway
  • The Glycolytic pathway
  • The oxidative pathway

If this all sounds too technical to you, relax, because I’m going to break it down for you…

Your phosphagen and glycolytic pathway supply the majority of energy used in moderate to high-powered activities that last less than several minutes. So, think weightlifting, sprinting, circuit and interval training here. These activities are primarily called anaerobic. Anaerobic activity causes the biggest increase to your cardiovascular fitness level, allows you to develop muscle tone faster and gives you the biggest decreases in body fat, surprisingly more than aerobic activity. Anaerobic conditioning gives you the biggest bang for your buck by creating the body you want faster and more efficiently. Anaerobic activity will also develop your level of aerobic fitness without losing valuable muscle tone that often occurs with long endurance aerobic exercise where your heart rate is kept at a steady, easier rate. Decreased muscle tone means increased body fat. No one wants that!

The third pathway, the oxidative pathway supplies energy for low-powered activities, those that last in excess of several minutes. Think fast walking, jogging, running (whether it’s around the block, long-distance or ultra endurance), biking, swimming etc. there is no argument that aerobic training builds your cardiovascular engine and decreases body fat. But what’s important to know is that if you only train your body aerobically you will never develop a higher level of fitness without training anaerobically. Aerobic exercise is important for reducing body fat and developing your cardiovascular baseline of fitness but without developing muscle you will struggle to increase your metabolism. Without balancing aerobic and anaerobic exercise you simply will not create the results you want to see.

You must tap into all of your body’s energy pathways while doing the most effective combinations of fitness training that gives you the greatest results in the minimum amount of time. The secret to your success lies in higher intensity circuit and interval training techniques and in always mixing things up! Remember, keep your body guessing, and always keep upping the ante!

4th System – The Magic of the Right Nutrition

This system is one of the most critical and often neglected. And it’s the one system that people seem to struggle with the most. But I’m going to make it easy for you.

Your nutrition plays one of the most critical functions in achieving your health and fitness success

. Let’s be honest and straight up here…simply choosing exercise alone in an effort to lose weight or become fit or healthy without eating right will not get you where you want to be. Period! Exercise and nutrition are not mutually exclusive of each other. Also, having the mindset that because you’re working out means you can eat whatever you want will only leave you frustrated and with a lack of results. That doesn’t work either. What does work?

The only thing that works is adopting a complete fitness and eating lifestyle that embraces the right exercise, a winning nutrition plan and consistent action and effort to engage in both every day.

Only this combined effort will bring you to the highest level of fitness success and create the body you dream of having.

What does a winning nutrition plan consist of? One that actually increases your metabolism and helps you burn body fat? Only real whole foods that create a balanced nutrition profile (carbohydrates, proteins, fats, vitamins, mineral), help you burn fat and increase your metabolism. The bottom line is if it comes in a box, wrapper, can and isn’t living, whole food it doesn’t belong in your body. You want to think live food vs. dead food, more raw foods vs. cooked. Organic versus conventionally grown…you definitely don’t need to ingest more pesticides or be exposed to more toxic substances than you already are. Your body spends a lot of time trying to detox itself as it is. Eating more raw vegetables and fruits will also create the right pH balance in your body.

What should your nutrition plan look like? All vegetables, small portions of fruit, berries, nuts and seeds along with beans and peas, certain whole grains, flax and chia seeds, wild fish, eggs, high quality whey protein powder and the right nutritional supplements.

If you want to see progress and permanent changes to your body, you have to give up dairy, sugar, very little alcohol (even wine!), any and all processed foods, refined grains and starches and eat in a way that supports high energy and even levels of blood sugar stabilization throughout your day. This means eating six small meals spread out throughout the course of your day and not eating after 7pm. The most important focus has to be on eating only enough calories to support your level of physical fitness and not increase body fat by eating in excess of what your body burns in a day.

Know that eating the wrong foods, especially in the wrong proportions, will squash every attempt you will undertake in trying to make progress.

5th System – Fitness Success isn’t necessarily what you do to your body…it’s what you do to your mind!

The fifth and final system is the single most important one of all! It’s all about creating a powerful mind.

Every morning as you begin your day, practice visualizing yourself exactly as you want to be as if you have already achieved your goals.

Start each day by focusing on exactly what you want to create for that day and exactly how you want to be and what you want to achieve. See it happening exactly the way you want it. With practice it becomes reality.

Your mind is the most powerful tool you have. Always know that you are the one who’s in control of all of your thoughts, feelings, emotions and their resulting actions. If you are always telling yourself that you are fat, ugly, unlovable, unsuccessful, unwanted etc… then this is exactly what you will create as your reality. On the other hand, if you start your day telling yourself how much you love yourself, how you admire the way your body is taking on a new shape, noticing all the new small little changes and appreciating your body as it’s developing and loving yourself for who you are, not only will you be magnetizing yourself toward your goals, you will experience a profound level of inner peace and satisfaction. It’s all about changing your vibration and focusing on creating positive results for yourself and your life. Bottom line is…you have to LOVE living in your own skin!

All of these systems combined will lead you successfully toward achieving an elite level of fitness success. Having a coach and a mentor to help you set goals and navigate successfully toward them is invaluable. Studies have proven that Coaching is a powerful and effective tool that has helped more people reach a higher level of success than they could possibly achieve on their own.

If you are still doing the same thing in the gym you will always get the same results, plateau, struggle endlessly to reach goals or eventually burn out or get bored!

Join 24-hour Fitness Clubs – Best Way To Keep Fit

If you want to have and keep a healthy well-toned body, a good gym or health club can offer you a variety of equipment and services to help you meet your goals. But remember that not all fitness clubs are equal.

You want a fitness club that’s in it for more than your cash. It should be fully committed to health and quality service so that you see positive results as quickly as possible. It should offer an informed professional staff that can guide you through your workouts and show you how to use new equipment. And it should offer a variety of programs that focus on different aspects of fitness and health. Having a professional nutritionist on staff is another important feature you should look for.

One health and fitness club you can count on is 24 Hour Fitness, with have five types of clubs to meet your unique needs. The Ultra Sport club offers all the amenities and is set up for every type of workout you can imagine, from basketball and volleyball to saunas and spas. You can even sharpen your rock climbing skills. There’s a kids’ club, so you won’t have to hire a baby-sitter and a complete juice bar for dietary health. After your workout, you can get a wonderful massage or visit a tanning booth. 24 Hour Fitness’ Super Sport Clubs include many of the same amenities, without the massage or rock climbing. Similar to the Super Sport, the Sport Club doesn’t offer tanning. The Active club type focuses on the basic – weight training, cardio workouts, sauna, steam room, and a kids’ club. Finally, the Fitlite club offers a complete cardio workout and some group classes.
Operating since 1983, 24 Hour Fitness is the biggest privately owned and operated fitness center chain in the world with over 385 clubs. For years, they’ve maintained a expert staff to help their clients get the most out of their exercise program, and they use qualified nutritionists to complement working out with great advice on the foods you should – and should not – eat.

Signing up to a new club only to find that they have incomplete facilities and gaps in their equipment offering is a real disappointment and a waste of time and money. You won’t be disappointed at 24 Hour Fitness. They maintain state-of-the-art fitness equipment for every workout need. You’ll never have to stop your workout because the equipment broke down, and you won’t have to wait until a machine becomes available to get the exercise you need.

They offer team sports facilities and group classes to help you learn new skills and enjoy your friends at the same time. 24 Hour Fitness classes cover a wide range of exercise interests, such as pilates, strength training, aerobic workouts, yoga, and water workouts. Their worldwide instructor team includes over 7000 professionals, and 24 Hour Fitness keeps them up on the latest techniques by offering in-house training for Group Trainers.

You can choose from a range of membership types to meet your schedule and your budget at 24 Hour Fitness. Four types of all-club memberships give you privileges at facilities everywhere, and three different one-club options allow for savings, great workouts, and short-term fitness programs.

Since they have facilities all over the world, travelers will want to take advantage of the Passport Program, where you can workout at other private fitness centers as part of your membership in 24 Hour Fitness. All you need is your 24 Hour Fitness Passport Program ID and a reasonable fee to get a great workout at any Passport Program member’s facility.

In 2000, 24 Hour Fitness made a bold move when they entered into partnerships with five world-famous athletes to advocate fitness and make fitness a way of life for all of us. Representing the qualities 24 Hour Fitness values (determination, hard work, persistence, and a positive attitude), these sports super stars are role models and living proof of the benefits of exercise and good health. Lance Armstrong, Shaquille O’Neal, Magic Johnson, Andre Agassi, and Jackie Chan signed on to represent 24 Hour Fitness and bring good health to the people.

In 2004, 24 Hour Fitness became the first official fitness center sponsor for U.S. Olympic Teams, offering grants to help Olympic hopefuls follow their dreams and upgrading Olympic Training Centers across the country. Their commitment to good health is clear.

Your workout at 24 Hour Fitness will be fun, easy, and personally rewarding. You’ll find a wide range of exercise options and equipment, complete modern facilities and amenities, and a professional staff to help you achieve your goals in record time.

If you’re shopping for a health club, you owe it to yourself to check out 24 Hour Fitness.