New Year FREEBIE

I want to give you a freebie for NEW YEAR'S. It's a new ebook called DIET MYTHS REVEALED.

But first, I'm in Florida having a great time, teaching the kids to swim and spending some much needed time with family that has come from across the globe. Tonight we all got together for dinner to celebrate my husbands birthday at an Italian Restaurant.  Last week there were 20 of us,, all family, tonight just shy of that.

The remarkable thing was that we were all able to order for our individual needs.
My daughter is Gluten Free, my dad likes EVERYTHING grilled,,, 'CLEAN' as he says, my step mom always has 'dressing on the side'.. the lists go on. I guess what I'm getting at is that to eat according to your NEw YEars plan, all you really need to do is ask.

Restaurants these days are more than willing to accomodate your needs.  That's why they are there! So go out, enjoy yourself, and speak up,,, order what you want, not what you think you are expected to.

So here's your FREEBIE... Over the next week, when you go out, or have dinner at a friends, and ask for something a little off the menu, or slightly altered to fit your dietary needs, I want to know about it. Post your altered order on my facebook page and I'll send you my free ebook DIET MYTHS REVEALED.

All you need to do to get my FREE ebook with info on Diet Myths Reveaveld is post your altered meal order on my facebook page http://www.facebook.com/#!/pages/Point-Grey-Fitness/107281992646777and I'll send you the book FREE.

Also, don't forget that until Jan. 3rd you can get 2 Classes FREE when you get a book of 10 Personal Training Sessions.  Just email me to claim yours. It works out to just $50 per session including taxes. That's the best deal I've had out so if you want it, nows' the time to get it.  Deal ends Jan. 3rd and I need your email claiming your deal by the end of that day at info@pointgreyfitness.com or reply to this email.

AND for those of you who prefer small group classes, we have a new one starting up on Jan. 13th,, Friday Mornings at 10:00 runs till FEB. 24th, email to reserve your spot. Max,. 4 people per class $23.50 per class

I'll be back at it on Jan. 9th to help you achieve your New Year Fitness Goals. If you are hoping to change the time of your personal training slot, or add one to your schedule  please email me your preferred times info@pointgreyfitness.com asap as I'm working on the scheudle over the next few days.

P.S Here's where to go to post for your  FREEBIE : http://www.facebook.com/#!/pages/Point-Grey-Fitness/107281992646777 and i'll see you all soon,
Regards,
Risa

Muscle Confusion,,, are you confused?

There is nothing quite as frustrating as seeing your results fizzle out.

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it's time to do something new.

• The problem: Your muscles have adapted to your routine.
• The Solution: It's time to apply the concept of muscle confusion.

Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news - the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout - which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

1. Positive strength: lifting the weight.
2. Static strength: holding weight in a contracted position.     
3. Negative strength: lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods. 

plyo jump squat

• High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
• Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
• Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
• Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
• Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
• Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
• Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea...

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

• Squat on a Bosu ball or balance board.
• Place a weighted bar across your shoulders and do walking lunges.
• Use an exercise ball for chest presses instead of the bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today - I look forward to hearing from you. Point Grey Fitness  email PGF 
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