SparkPeople F.I.T. Females In Training Team Messageboard A team devoted to women who want to get fit and healthy through training embracing the latest research SparkPeople F.I.T. Females In Training Team Messageboard Mindfulness, Zen and Workouts <BR> <BR> Definition: <BR> What Is Mindfulness? <BR> Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens. <BR> GREATER GOOD MAGAZINE Good Science Center at UC Berkley <BR> Is this something we need to apply to our workouts? Will it improve the quality of our workouts? Do we deliberately create distractions or do we allow distractions to creep in? <BR> There is some emphasis... Fri, 27 Apr 2018 13:01:12 EST TWO,THREE, FOUR TWO, THREE FOUR <BR> <BR> <BR> Here are some do anywhere anytime workouts which require nothing more that the contents of your skin suit and a limited clear area in which to do them. <BR> <BR> TWO <BR> Squats and pushups <BR> <BR> Do as many of each as you can with proper form in 30 seconds then take 20 seconds rest between each exercise. <BR> <BR> Squats for 30 seconds, rest for 20 seconds then do pushups for 30 seconds <BR> <BR> Rest 60 seconds then repeat the sequence 5 times total. ... Sat, 20 Jan 2018 14:58:49 EST Interval Bodyweight Workout This is an interval type circuit workout which I have modified from a Garage Warrior one by adding an addition exercise. It consists of 4 or 5 rounds of 4 exercises done by alternating 30 seconds of work with 15 seconds of rest. Do as many of each exercise you can in good form during each thirty seconds work bout. Rest 15 seconds then do the next exercise in the sequence. Rest 90 to 120 seconds between each round of all four exercises. <BR> The exercises are : <BR> 1. Total Body Extensions <B... Tue, 3 Oct 2017 21:49:18 EST Get on the ball! The ball of the foot that is. <BR> <BR> The key to success in activities often requires learning and using the proper mechanics. For cases in point this will be about running, cycling and skipping rope. They all require you to be on the ball, the ball or the foot that is. <BR> When running the proper and most efficient foot strike is on the ball of the foot with the foot under the centre of mass. This has the knee slightly flexed which allows the leg to act as a shock absorber. This helps ... Thu, 6 Jul 2017 14:15:15 EST May Be not maybe <BR> <BR> "APRIL is the cruelest month" is a quote from T.S. Elliot's poem The Wasteland however it seems at times that May carries that over into the early part of the month of May. The days alternate with the promise of Spring alternating with carry over vestiges of the rain and even snow of April here in the Northland. <BR> The vagaries of the weather can cause us to change our workout resolution of May Be into a maybe. We want to transition over to more out of doors activities and wor... Tue, 2 May 2017 13:38:13 EST Suspension Trainer My local Aldi has a suspension trainer (TRX type) on sale for $15.00 USD this week. Check it out. I have one will be getting a second one today. Thu, 12 Jan 2017 13:32:58 EST Winter Running <BR> Here is an article on winter running from up here just below the Astic Circle <link><BR>ing-maybe-you-re-doing-it-wrong/407967<BR>966/ </link> Wed, 28 Dec 2016 12:32:13 EST "The weather outside is frightful" As we enter into the indoors time of year with winter sports more of a recreational activity than a fitness one it is time to think about stay at home exercise. Yes going to the gym is an option but that entails a cold trip home after a workout. So for those days you cannot or do not want to do the gym thing you can try the following workout. <BR> This is a classic circuit workout doing multiple different resistance exercises in a row without a break then taking a rest interval (the training ... Tue, 22 Nov 2016 15:17:52 EST It Is Fall but do not fall off "Oh, it's a long long while From May to December But the days grow short When you reach September. When the autumn weather Turns leaves to flame One hasn't got time For the waiting game" <BR> <BR> The lyrics of a popular song from the past describe where we now find ourselves as we transition from the exciting days of summer to our preparations for the upcoming winter. And we have no time for the waiting game to adjust our workout schedules in order to be in sync with the changing season. <B... Sun, 18 Sep 2016 13:50:55 EST Bodyweight Trifecta We all live cluttered lives and regular exercise can become relegated to a low place on our to do list. This is a good place to use bodyweight exercise since it is a do anywhere, do anytime option. There are three exercises which will provide a complete body workout which if done as a traditional circuit will have a built in cardio component. All involve active movement and are done with the number of repetitions you can execute with proper form in each set. <BR> The exercises are in order: s... Tue, 21 Jun 2016 12:23:12 EST Not Your Grandmother's Oatmeal <BR> Not being a fan of high carbohydrate and sugar breakfasts I have created this alternative. <BR> <BR> Not Your Grandmother's Oatmeal <BR> <BR> 1/3 Cup of Old Fashioned Oats 95 calories <BR> 2 Tbsp precooked real bacon bits (Kirkland) 60 calories <BR> 2 Tbsp shredded cheddar cheese 55 calories <BR> <BR> 1 tsp butter 35 calories <BR> Total calories ... Sun, 28 Feb 2016 12:32:59 EST Suspension Trainer <BR> <BR> If you have any interest in suspension (TRX type) training Aldi is selling a suspension trainer for $15.00 USD. It can be rigged over the door or attached to a free standing support such as a tree or playground equipment. It has a 275 pound rating and comes with a 3 year warranty. It is sturdy and well made, equal to the one I paid $50.00 USD for 18 months ago. Wed, 13 Jan 2016 12:04:44 EST BURN BABY BURN ! <BR> <BR> <BR> Watching the current iteration of "fitness" commercials on television and in other media I notice an emphasis on how many calories each piece of equipment or technique "burns". Burn is a handy but inaccurate term to use, <BR> Definition: Calorie: A unit of food energy. The word calorie is ordinarily used instead of the more precise, scientific term kilocalorie. A kilocalorie represents the amount of energy required to raise the temperature of a liter of water 1' centigrade a... Mon, 4 Jan 2016 15:16:39 EST Winter Workouts As our out of doors workouts diminish and we get into the time of SAD (seasonal affective disorder) it is far to easy to backslide. We can adjust to SAD with specialized light sources and modify our workouts by transitioning to bodyweight only or resistance bands both or which are do anywhere do anytime programmes. Can I get some feedback from members as to what works for you? Thu, 3 Dec 2015 12:51:26 EST Assisted Bodyweight Training In addition in my interest in and advocating of traditional forms of resistance training such as bodyweight, resistance bands and Indian clubs there is a variety of forms of what I call assisted bodyweight training. These are systems which use some form of apparatus to increase the resistance of your bodyweight for different exercises. <BR> The most common highly advertised ones are the Total Gym or Total Trainer and TRX. None of these are new in the fitness training world both are adaptation... Thu, 24 Sep 2015 15:56:08 EST Have a "fun run" There is a lot of discussion as to the possible drawbacks of cardio, especially cardio based on running. Machine cardio is a completely different seminar. That being said some cardio adds to an all around training programme <BR> The Swedish term fartlek loosely translates as "speed play" but there are other ways to modify a training run which I am going to term "fun runs" Pounding along at the same pace does not get you the most benefit from your training runs. Doing pickups or fartlek has a ... Tue, 8 Sep 2015 15:20:46 EST Small Victory I want to share something which may have a motivational resonance for some others. Yesterday I completed a 6 mile bike ride which is not normally anything exceptional except it was my first attempt since my AFIB ( atrial fibrillation) incident. It went off without any problems albeit my pace was a bit slower than it had been in the past. I did a recovery break at the 3 mile mark and felt better on the return leg than I had going out. It is nice to have a dedicated no motorized vehicle bikeway... Fri, 10 Jul 2015 13:29:10 EST Better Running Here is an excellent pictorial on proper running mechanics which compliments my post on running mechanics. <BR> <BR> <link><BR>er-easy-tips-can-make-big-strides/3027<BR>79781/ </link> Thu, 7 May 2015 15:00:21 EST Winter cobwed removal programme Spring is here! What is your programme for the removal of the cobwebs of winter from your body and soul? Thu, 23 Apr 2015 14:05:57 EST Things which make me go hmmmmmmm? As I monitor the research and articles on exercise and fitness I post to the forums hyperlinks to those which I find most relevant. In the recent past I have posted two which I found very relevant to the people here on Spark, One cited a study which demonstrate that electronic devices, iPods, MP3 players and the like tended to degrade the quality of a workout to say nothing of the fact that they can be a safety issue. shielding you from the events around you. The other had to do with the rel... Thu, 23 Apr 2015 14:04:11 EST Leaders of the pack When this team was created it was to build a team for women who were not cardio bunnies but were in search of all around functional fitness and even muscles. We are now in a position of leadership as the current research validates the resistance training as primary for fitness position. The cardio advocate fitness gurus are jumping on board least they be left in the dust as their clients discover resistance training and are joining those fitness professionals who always assigned a primacy t... Wed, 11 Feb 2015 17:08:56 EST A New Year My apologies for my recent inactivity, I will correct that this year. To start off this year here is a ver interesting read I found concerning fitness. <BR> <BR> <link><BR>/db7e3623-be5b-4c2f-a450-e04682e3a29c/<BR>c9091ce76fa502096db553e8d1037abb </link> <BR> <BR> In addition today's Minneapolis Star Tribune had and article on the new fitness book from Greg LeMond, a Tour De France winner Mon, 5 Jan 2015 15:56:56 EST Winter of our Contnet As opposed to being our winter of discontent we can turn it into our winter of content by reassessing and resetting our goals and committing ourselves to meeting them. With the shortened amount of daylight it is easy to become sloth like or go into exercise hibernation due to the restrictions the weather places on our out of doors activities. Time to perhaps reexamine our choice of active recreation and adopt one of the numerous winter specific ones or modify our workouts to adjust to the wea... Tue, 4 Nov 2014 11:46:16 EST Let's Talk <BR> <BR> As we rocket around the world wide web checking out fitness sites and information we run into TMI (too much information) almost instantly. As a trainer I am perhaps more guilty than many since I feel a need to be current so that I can answer questions my clients may have. One of the things which I have found is that most of the fitness” information” is not based on any research but rather on anecdotal information or opinion.This is going to turn into a bit of a rant as I share my ... Fri, 21 Mar 2014 15:06:17 EST Looking Ahead N.O.W. <BR> Another year has passed and we now have another to use to our advantage. While time is divided into the past present and future the only time over which we have any control is the present, yesterday is gone and tomorrow has not yet occurred. Now is where we are and now is the time for us to do those things which benefit us the most. <BR> Since fitness and fat loss are the topics which have brought us to Spark how can we use the now we have in hand to prioritize them? Since it is one of ... Mon, 30 Dec 2013 13:49:58 EST New to FIT - New to being healthy I have been attempting to eat right for over a year now but have really kicked it into gear lately. I am 260 pounds and 5'6". However, I have been told I am rather muscular though I know I do have quite a bit of fat. <BR> <BR> My goal - no, my wish - is to not only run a 5k but to be fit and healthy and be able to do martial arts and bike and hike and just generally be active. Sat, 9 Nov 2013 22:47:22 EST My apologies It seems I have been remiss in my duties as the leader of this team for which I apologize. <BR> <BR> I got a specific request today from a member concerning rehabilitating an injured calf muscle. Without knowing the specifics of the injury all I can offer is some generic advice. <BR> <BR> The "standard" calf exercises are calf raises or what were in the old days called donkey lifts. Calf raises are often done on a machine but I prefer that they be done using some form of free weights or r... Wed, 6 Nov 2013 12:36:06 EST Free book download This link will get you to a site where you can download a free eBook on cable(resistance band) training. <link><BR>Guide-to-Cable-Training-2 </link> Wed, 14 Aug 2013 15:14:35 EST Clutter <BR> CLUTTER <BR> <BR> This is not a reprise of a bad TV show or what your mother might say about the state of your bedroom but some comments on exercise equipment and programmes. When I read what people have on hand as workout options I am often taken aback by the way it demonstrates the clutter of too many options and perhaps even too many false starts. <BR> <BR> I lay claim to being a Luddite old school trainer but admit that I have a plethora of books, DVDs and workout equipment ran... Mon, 29 Jul 2013 14:39:22 EST Bareefoot and minimalist running shoes <BR> <BR> I posted this URL to a news article on the Fitness forum and it surprisingly to me elicited little response. I am posting it here to reactive things and see what comments others may have on the information. <BR> <BR> <link> 2701.html </link> Thu, 16 May 2013 13:17:40 EST No New Thing Ecclesiastes 1:9, “The thing that hath been, it is that which shall be; and that which is done is that which shall be done: and there is no new thing under the sun.” <BR> <BR> Without getting into a long discourse about electronic innovations and so forth I will restrict my application of the quote to exercise programmes. It seems that almost daily someone produces a forum question on some “new” fitness routine which they have seen on an infomercial or some other form of advertisement. When ... Mon, 4 Feb 2013 14:43:34 EST I've been doing it all wrong for too long! ... so I know I've been doing it all wrong for about 5 months, lifting Barbie weights and following exercise videos. I finally got some heavier dumbbells around Christmas time and threw my 5 pounders in the closet. My program has still been far too reliant on JM videos even though I now use 8 lbs. I follow up her shred with a regular strength workout and do her BFBM as my cardio. I started using the 15's for bicep curls, deadlifts and squats for the last month and for the first time in 6 mont... Sat, 2 Feb 2013 16:07:30 EST Is a puzzlement As I wander through the pages of Spark people and other publications I notice the pictures of people running since I am a running coach. I am continually amazed or appalled; choose one or both, at the faulty running mechanics displayed in those photographs. The runners are over striding, landing heel first with knees locked and with their centre of mass behind their foot strike. Why are these pictures which are used? Is a puzzlement <BR> I would think that a fitness website would have an obli... Wed, 26 Dec 2012 14:19:28 EST strength training advice I desperately need to put together a good strength training plan. I am 52 years old and have done a fair amount of strength but have never felt confident in putting together my own plan. I always have a nagging fear that I'm not doing something in the right order or am leaving something important out or some other detail. As I live in a small rural Honduran community, going to a gym or working with a personal trainer are not possibilities. I do have a small set of barbells and dumb bells,... Sat, 24 Nov 2012 14:41:19 EST Falling into Winter The days are shorter, the air has a chill in it in the morning and we are now falling into winter. What if any adjustments are you making in your workouts? How are you planning your workouts if you have been doing them primarily out of doors, what will change in your programme? The Fall and Winter can be prime times to take the opportunity to reassess your goals and adjust your workouts. The change in seasons can change our approach to fitness for the good if we become creative. What are you ... Sun, 21 Oct 2012 11:40:48 EST New to FIT I've been part of Spark for a couple of months now and have spent a lot of time browing teams and message boards. I like the concepts I'm reading on the FIT and want to be part of it. Strenght training is the weak link in my total fitness program, so I'm looking forward to the encouragement and help I'll find here. <BR> <BR> Sun, 23 Sep 2012 23:35:00 EST The Year is falling <BR> As the days get shorter and the weather cooler we have more options for out of door workouts. Think about what your local park of playground offers for workout options. If you have a suspension apparatus you can rig that to the equipment found in the park or playground. <BR> <BR> Be creative, the challenge is to share with your teammates your ideas for out of door workouts to do until the temperature drives you back indoors for the winter. Mon, 17 Sep 2012 17:27:46 EST Another 5 Minute Killer Workout <BR> Another killer short workout from Johnny Grube combining a jump rope and a bodyweight exercise. <BR> <BR> Jump rope 50 times <BR> Do 10 squat thrusts (burpees) <BR> repeat <BR> continue nonstop for 5 minutes <BR> <BR> Enjoy Wed, 15 Aug 2012 12:33:58 EST Newbie Hello all, <BR> <BR> While I am not new to Sparkpeople, I am fairly new to strength training. Not sure this is the team for me, but I am looking for something to help me get fitter. I'm 61, have asthma, HBP. I have lost 30 pounds over the last 10 months; am working on C25K slowly (now month 9 and I am on week 7) because I enjoyed walking 5Ks and wanted to up it a bit; have done a little strength training but not on a right regular basis. While I feel better in general and am in the normal r... Thu, 14 Jun 2012 11:39:04 EST YOU WILL THINK YOU ARE GOING TO DIE Just finished reading a new book on bodyweight training, “Ultimate Physical Fitness in 5 Minutes” by Johnny Grube. His website is He has a no nonsense, blunt, no holds barred approach to getting and staying fit using nothing but bodyweight exercise. He has a penchant for attacking world records in bodyweight challenges. While his newsletters often are often polemical rants his workouts are straight forward do almost anywhere, limited equipment ones. <BR> He has a majo... Sat, 28 Apr 2012 11:34:32 EST Would like to build muscle, need advice! I have entered new territory, and would like some advice. <BR> I am currently at my goal weight (!) for about 6 weeks. <BR> I would like to add some muscle to my frame. This goal is partly aesthetic, but also health-related, as I know the natural tendency of our bodies is to lose muscle mass over time. <BR> <BR> So, here are my questions: <BR> My maintenance calorie level seems to be in the 1950 vicinity. <BR> How many calories should I add? <BR> What should the macronutrient breakdown be? <... Mon, 16 Apr 2012 17:22:03 EST Hello FIT - Eye-Opener I enjoy doing light athletic events but really haven't seen much progress in weight loss area. After reading, I see the importance of controlling nutritional intake and strength training. <BR> <BR> Until I ran across this group, I'd completed forgotten what worked for me a few years back. <BR> <BR> I was to have a surgery and needed to lose a few pounds before the surgery for peace of mind (had a bad experience with anesthesia many years prior to this). I worked out with a friend who is a ... Thu, 22 Mar 2012 09:17:45 EST Expect a gain? Hi. This week I have changed my workouts to 3 strength/2-3 cardio. I am up on the scale this week, and due to the amount there is no way it is a fat gain. Would this be due to the increase in weights? <BR> <BR> Any input is appreciated! I am not too worried about the scale as my clothes feel the same, if not a bit looser, but I like to understand these things Fri, 9 Mar 2012 00:47:30 EST Bodyweight Training: conditioning or strength? <BR> What is the difference between the two types of bodyweight training? <BR> <BR> For an individual who can do 75 push ups dropping down and doing 10 push ups between Plyometric springs those push ups are conditioning exercises. For someone who can barely do 5 push ups and does them in sets of 1 or 2, a few times a week they are strength training. <BR> <BR> The same can go for any other exercise, for someone who can do 50 dips in one set, dips are conditioning. But if someone can onl... Thu, 1 Mar 2012 17:04:36 EST BASSACKWARD <BR> Every day I read over the postings in the Fitness and Exercise message boards and every day I see almost the same questions, statements and comments posted. <BR> <BR> What was your Cardio of the Day? <BR> How many minutes exercise have you done today? <BR> My doc said to stop cardio, what do I do? <BR> Should I add strength training into my workout? <BR> Lifting heavy or lifting light <BR> Does anyone Zumba? If so have you lost weight? <BR> Did you exercise today? <BR> How far d... Fri, 10 Feb 2012 11:57:54 EST A SERIES OF STRENGTH EXERCISES <BR> What is circuit training? <BR> <BR> Contrary to the popular marketing gimmick the current boot camp and other exercise programmes alternating bouts of strength training and cardio training are not circuit training. Circuit training was developed as a form of strength training where you moved from one exercise station to the next and performed a strength training exercise. The stations were done without a break between each until all stations were completed. At this point a recovery br... Fri, 30 Dec 2011 12:52:58 EST Hi all! Hi everyone! I'm new to both this team and the idea of doing exercise, other than cardio. SergeantMajor recommended I join this team through a different post of mine and I figured it couldn't hurt. So I am here now, but I do not know the next step??? Fri, 16 Dec 2011 02:35:33 EST THE CASE AGAINST HIBERNATION <BR> <BR> <BR> I find that not being willing to be out of doors in the winter is a rather strange position to take in that every four years the world celebrates an event called the Winter Olympics. If I remember correctly these are not held in an semi tropical environments. Living in Minnesota if I feared the cold I would end up looking like Jabba the Hut having just hibernated for several months. <BR> <BR> Man has survived and functioned in the cold for millennia by adapting to the c... Wed, 23 Nov 2011 14:46:44 EST The winter and our discontent <BR> <BR> WINTER TRAINING <BR> <BR> Listen up people, this is the Sergeant Major! <BR> <BR> To paraphrase “September Song” the daylight hours dwindle down to a precious few as we lurch grudgingly into winter, We can “Fall back” with our clocks so have to now ensure we do not fall back on our fitness. It is time to reassess our fitness routines since for many of us winter is only indoor workout time. That does not have to be the norm since there are ways to adapt our programmes to the ... Fri, 4 Nov 2011 23:10:33 EST Hello! Hi! I just joined. I've noticed s. major's posts in other forums as well and I was impressed by his advice. I really appreciate people who are able to be so concise. <BR> <BR> I feel like I am very well informed when it comes to nutrition and exercise, and would have lost these stubborn ten pounds long ago, if it wasn't for the fact that I have a tendency to forget all of my carefully crafted opinions, based on sound research and experience I might add, whenever I hear something persuas... Mon, 29 Aug 2011 16:08:29 EST Hi :) Sorry - been lurking for a few days and neglected to say it before, so, Hi! <BR> <BR> I joined here because SergeantMajor replied to some questions I asked elsewhere and I thought his advice was great. I am learning a lot from him and hope to be able to use it to improve my training (well, technically it's just exercise for me I think) and get fit. <BR> <BR> I may ask a lot of questions... <BR> <em>30</em> Fri, 19 Aug 2011 03:43:03 EST Hello all! I'm Jennifer. I'm previous military as I see some of you are as well. I'm far from military shape anymore. Time to tackle this head on. I'm going to set up the kick ass workout phase one starting tomorrow. I'm going to go now and try to get it set up on my trackers. Might need some help with that. Wed, 27 Jul 2011 17:59:15 EST New to team Hi! I'm new to the team, but not to SP...been on here for a few years now. Lost weight, had a baby and now I'm stuck. I have been exercising for over a year now trying to figure out what I'm doing or what I need to be doing...nothing is working. I have been playing around with my exercises when and how long. And a little bit with my food. Again...nothing. So I need some advise. I am for the most part eating clean. Its hard with 2 kids and I do great while at work...but once I get home its a w... Fri, 8 Jul 2011 08:18:19 EST A SEQUENCE OF RESISTANCE EXCISES. <BR> <BR> A SEQUENCE OF RESISTANCE EXCISES. WHAT IS CIRCUIT TRAINING? <BR> <BR> Circuit training was created as a sequence of strength or resistance training exercises to be performed non stop until all the exercises were completed. It was called circuit training since it was originally done by moving around a series of preset stations. When the circuit was completed a recovery period was taken then the circuit was repeated. The circuit was a combination of anaerobic and aerobic work. The ... Thu, 30 Jun 2011 12:40:49 EST Hi, I am new I will love to learn how to lose weight by incorporating strength training. Thu, 23 Jun 2011 15:30:05 EST Spring done sprung <BR> <BR> The weather is finally loosening its grip on us and with that change we can move our workouts out of doors. The portability of resistance bands and the portability of the contents of our skin suits allow us to workout virtually anywhere we choose. In my opinion there is no rationale to workout indoors when I can move out of doors and become more free with my workouts. Suspension training (TRX type equipment) is a form of assisted bodyweight training which can be done at a local... Wed, 27 Apr 2011 12:34:14 EST WANT TO GO CLUBBING? <BR> Once again an ancient training method has been “rediscovered” and become the latest training flavour of the month. Indian clubs have reappeared from the ghosts of the physical culture movement of the lat 19th and early 20th Century. They became a part of physical training In Europe when the British “discovered” them when the East India Company and the British Army took over in the Indian subcontinent in the early 19th Century. How long they had been a part of physical training there is ... Thu, 24 Mar 2011 18:18:12 EST The Numbers Racket <BR> <BR> When I was a young construction laborer during college summers the other laborers were “playing the numbers” everyday. In some areas it was called policy, it was an unlawful penny ante form of Lotto America you put three to five numbers on a slip of paper and gave that and your money to a runner. The way you won was if those numbers came up in sequence as the last digits in the attendance at whatever horse racing track was in season. <BR> <BR> While it is not exactly the s... Tue, 22 Mar 2011 21:39:20 EST Confessions of a Luddite, Making a Fitness Bible I confess to being a Luddite, I have a dumb phone, it only makes phone calls. In my house a tablet is a stack of paper joined in a manner which allows me to remove one sheet at a time. A reader is what I am when I am enjoying the printed word. I am even a Luddite when it comes to fitness using such archaic technology as bodyweight exercises, resistance bands, Indian clubs and kettle bells. <BR> The history of bodyweight exercises are lost in the mists of time being featured in frescoes of Gre... Tue, 22 Mar 2011 21:33:39 EST Apology I have to a point neglected this team, I have been posting opinion blogs, some of which were relevant to this team but I did not cross post them. I am working on a piece on using Indian Clubs which I will have here in the next two days. Mon, 21 Mar 2011 22:43:19 EST My name is Red, Not new to exercise or weight room- keeping a open mind to way of training.. I am a old dog whom wishes to learn the lastest tricks.. <BR> Tue, 15 Feb 2011 23:53:38 EST Power to the people <BR> Here is a new workout to increase overall muscle strength.I am not Tony Horton but I can write insane workouts. <BR> <BR> To develop muscle power and strength requires that both fast twitch and slow twitch muscle fibers be exercised and challenged. To over simplify a bit, fast twitch fibers are the ones used for quick, explosive movements and slow twitch fibers are the ones used for endurance. This programme is designed to work both in alternate workouts for a total of twelve workout... Mon, 27 Dec 2010 14:41:54 EST Progress reports <BR> In order to create a more interactive team I would like to suggest that member post periodic progress reports. If any one is having problems posting a question here will get help solving the problem. All of the team leaders are certified personal trainers who want to provide the most accurate and productive workout information they can. <BR> <BR> Consider the team discussion forums as a specific forum for answers from team members. All who have joined this team are individuals who ar... Fri, 10 Dec 2010 11:56:01 EST I'm a Noob Hey all! I'm new to SP, and new to the team! My goals here are to tone up my body and diet. Fellow Sparkers have been so very helpful already, and I hope to be able to help others, in turn! Mon, 9 Aug 2010 13:58:25 EST BAM! Kick it up a notch <BR> KETTLEBELL CIRCUIT WORKOUT <BR> <BR> <BR> This is a six week workout programme done as a circuit with all exercises completed in sequence without any rest interval. After completing the circuit rest two minutes then repeat the circuit three more times. Do the circuit workout three times a week on alternate days. After the sixth repeat of the workout beginning with the seventh workout decrease the rest interval to ninety seconds. For the thirteenth through eighteenth workouts add an a... Tue, 15 Jun 2010 14:17:38 EST KICK ASS WORKOUTS Phase III <BR> Here is the next step in the progression of Tabata Protocol bodyweight workouts from Eddie Lomax ( The Tabata protocol is 20 seconds of work and 10 seconds of rest for 8 cycles. <BR> <BR> In Workout 3, you will perform: <BR> Warm Up <BR> Air Squat Tabata <BR> 2-4 minute rest <BR> 4 Push up Ladders <BR> 2 minute rest <BR> 4 Sets of Chinnies <BR> Cool Down <BR> <BR> To make sure that you understand this workout correctly here is an example... ... Mon, 24 May 2010 21:47:01 EST KICK ASS WORKOUTS Phase IV <BR> Tabata workouts can be challenging... but don't give up. Keep up the good work and you will get better and better. <BR> <BR> Workout 4: <BR> Warm up <BR> Push up Tabata <BR> 2-4 minute rest (Take full advantage of the rest period) <BR> 4 Air Squat Ladders <BR> 2 minute rest <BR> 4 Sets of Chinnies <BR> Cool down <BR> <BR> To ensure you understand this workout here is an example. <BR> <BR> Warm Up. <BR> <BR> Push up Tabata: 20 seconds of push ups, 10 seconds of rest for 8 ... Mon, 24 May 2010 21:37:53 EST KICK ASS WORKOUTS Phase II <BR> Here is another kick ass Tabata style bodyweight workout from Eddie Lomax of <BR> <BR> Workout 2: Ladders <BR> <BR> You perform 4 ladders of the 3 exercises with no rest between ladders and a 2 minute break in between exercises. <BR> <BR> A Ladder is performed by progressively increasing the number of repetitions separated by a short rest... and then starting at the beginning and repeating the progression. The rest interval should be the same as t... Mon, 24 May 2010 21:35:09 EST KICK ASS WORKOUT Phase <BR> This workout falls into the short but not so sweet category. It is a great introduction to bodyweight training and will kick your ass. The workout comes from Eddie Lomax of Optimum Fitness ( is based on the Tabata protocol. He calls these Circuits. <BR> <BR> How to do the exercises. <BR> <BR> WARM UP <BR> 5 Minutes of active movements such as jumping jacks, marching in place, running in place or jumping rope <BR> <BR> AIR SQUAT <BR> Doing squat... Mon, 24 May 2010 21:33:08 EST BAM! Time to kick it up a notch <BR> <BR> Spring is almost upon us and the minimal clothing season is not far behind it so time to get out of our comfort zones and kick it up a notch. <BR> <BR> I suggest everyone add 10% to whatever they are currently using for resistance without worrying about repetitions per set. Instead of worrying about per set figure the total number of repetitions you want to do and do enough sets to get them all done. <BR> <BR> For cardio try getting out on the road and do some fartlek workou... Sun, 7 Mar 2010 14:48:03 EST Home equipment Well, here I am again. I was working out at the gym for awhile then I quit in December. I have not had the motivation to return to the gym. I have been faced with this before. I am a typical on and off gym person. <BR> But, any ways. I am interested in toning, getting rid of fat and gaining muscle. Where should I start? I need a work out program that will show results. I am interested in losing one dress size and acquiring a tight phisiqe(spelling?). I would like to start working out at home... Sat, 20 Feb 2010 19:59:39 EST Interesting article <BR> <BR> <link><BR>ealthy-skeptic/new-study-confirms-over<BR>weight-people-have-lower-death-rate-th<BR>an-normal-weight-people.html </link> Fri, 30 Oct 2009 15:45:45 EST Old sparker new F.I.T. girl Hi all, I have been on Spark for sometime mostly on, sometimes off. I achieved my first weight loss goal two years ago but I have been feeling myself slip back into old, unhealthy habits and decided it was time to get back on board again. No better way than SP. SM directed me to the groups he leads and after reading some of your posts I would humbly like to be a part of your team. I'll give this full body thing a shot, though I have actually never done it before. (Some of ya'll were saying it... Sat, 10 Oct 2009 22:36:50 EST EXERCISE or TRAINING <BR> <BR> Exercise: A physical activity done for fun or bodily exertion done for the sake of developing and maintaining physical fitness <BR> <BR> Training: Training differs in that people may engage in exercise as an occasional activity for fun while training has specific goals of improving one's capability, capacity, and performance. Training concentrates on goals and focuses on raising overall physical fitness. <BR> <BR> When we are trying to lose weight, change our body compositio... Tue, 6 Oct 2009 20:33:40 EST IS COUNTING CALORIES A NUMBERS RACKET? <BR> Calorie: a unit of heat; large calorie the amount of heat needed to raise on kilogram of water 1 degree Celsius, often used to measure the energy value of foods (KCal) <BR> <BR> How do I figure out how many calories X workout burns? If I exercise more can I eat more? Why does the digital readout on the treadmill differ with my HRM or Spark allotment? All of these are recurring questions on the various message boards and all seem to garner different answers. <BR> <BR> The problem is... Sat, 26 Sep 2009 12:07:40 EST CARDIO IS NOT THE ANSWER, NEITHER IS MORE CARDIO <BR> <BR> “I am doing X minutes on treadmill, elliptical, running, jogging, and walking, why am I not losing weight? I am doing it six days a week and nothing. Should I increase it? <BR> <BR> The answer is not more it is two things; the triad of weight loss and the intensity of the workout being done.The triad of weight loss is Nutrition (diet), Strength training and Cardio, in that order of precedence. Weight loss is 80 per cent diet; the exercise is only an adjunct. You can not outwo... Sat, 26 Sep 2009 12:03:42 EST Anyone Else an Easy Gainer? On the community fitness boards I read over and over (and over and over!) how nearly impossible for women to put on muscle. Just a few minutes ago I read it takes an "obscene" amount of lifting for us to gain any muscle. Now, I realize sometimes these things are posted to reassure beginners they're not going to morph into Amazons overnight, but I'm wondering if that's just not true in every case. I grow pretty easily. Don't get me wrong, I train hard. But not "obscenely." And I have mus... Thu, 24 Sep 2009 11:05:46 EST Isometric Core Workout <BR> <BR> ISOMETRIC CORE WORKOUT <BR> <BR> <BR> In lieu of doing sit ups, crunches, reverse crunches or any of the other myriad of abdominal exercises try this work out. <BR> <BR> PLANK <BR> <BR> Starting from a position prone on the floor raise yourself to a position resting on your forearms and toes with your body held rigid in a straight line. Keep the head raised to assist in locking the body in place. Hold for a count of twenty five elephants then lower your body to the floor. <B... Wed, 16 Sep 2009 12:23:22 EST Minor editorial change <BR> <BR> I changed the name of the team from F.I.T. Females Into Training to F.I.T. Females In Training to more accurately reflect what the team members are doing. I welcome any feedback on this change either positive or negative. If ther consensus is for the original tame I will change it back since the team belongs to the member not me. Mon, 24 Aug 2009 12:31:01 EST I'm new to the team Hello. I am new to this team today after wanting to find out more about strenght training and different exercises. I have read some of the posts and I think I am in the right place to get advice when needed. Strength traing has been boring for me over the last month. I think it is due to lack of knowledge of form. I'm not really sure. But I hope to figure it all out. Fri, 21 Aug 2009 10:18:54 EST I declare myself a beginner to strenght training Hello everyone, <BR> <BR> SM informed of this group after my public confession of "hating" strength training. I am looking forward to incorporating exercises and reading your valuable input. <BR> <BR> I am about 60lbs overweight (Freshman 40-50, then some). I like cardio, but it is not and has not produced desirable results. I am young (25) but even at my most "saintly" times of proper diet and exercise it has been very hard to lose weight. I will blame a slow metabolism and of cours... Fri, 14 Aug 2009 13:58:03 EST Strength Circuits <BR> WORKOUT A <BR> <BR> Do the exercises as a circuit, one right after another then recover for ninety seconds and repeat. Go through three rounds. <BR> <BR> Dead lifts: 8 repetitions <BR> Standing press with resistance bands: 8 repetitions <BR> Front lunges against resistance bands: 8 repetitions <BR> Standing rows with resistance bands: 8 repetitions <BR> <BR> <BR> WORKOUT B <BR> <BR> Do the exercises as a circuit, one right after another then recover for ninety seconds and rep... Wed, 12 Aug 2009 15:22:54 EST Bodyweight Circuits <BR> WORKOUT A <BR> <BR> Standard squat 8 repetitions <BR> Push ups regular or modified 8 repetitions <BR> Front lunges 8 repetitions each leg <BR> Standing trunk twists 10 repetitions of four counts <BR> Jumping jacks 10 repetitions of four counts <BR> <BR> WORKOUT B <BR> <BR> Prisoner Squat 8 repetitions <BR> Shoulder d... Wed, 12 Aug 2009 15:11:42 EST Research on circuit training vs aerobics <link><BR>er/resistben.html </link> <BR> <BR> <BR> <link><BR>er/circuits05.html </link> <BR> <BR> <link><BR>l/101/7/828?maxtoshow=&HITS=10&hits=10<BR>&RESULTFORMAT=&searchid=966176636876_1<BR>2362&FIRSTINDEX=30&fdate=2/1/2000&tdat<BR>e=2/29/2000&search_url=http%3A%2F%2Fci<BR><BR>nalcode=circulationaha </link> <BR> <BR> <BR> <link>ww... Sun, 9 Aug 2009 23:15:01 EST Full Body Routine-Week One So I started my full-body routine this week---after years of split routines. <BR> <BR> I'm still squatting heavy, but I can't use as much weight on other exercises, I've discovered. These routines definitely get my heart rate up; I will say that. <BR> <BR> I do think I will vary the exercises I start with each workout. If on Monday I start with squats, Wednesday I'll start with pullups, and Friday I'll start with presses or push ups. <BR> <BR> I do Bulgarian spilt squats, lunges, dead li... Sat, 8 Aug 2009 19:58:30 EST FINALLY!!! Well, I started this about 3 months ago, I think... been doing all the right stuff, but had been doing the 'gym thing' on all of the machines, and alternating between the weight machines and elliptical and stationary bike, and was basically spinning my wheels. The scale hadn't budged. Still hasn't!! So then I started doing the Sergeant Major's workouts... the routine that I have so fondly called "The Torture Track"... and all of a sudden I'm experiencing *SORENESS*!! The first time, I cou... Sat, 8 Aug 2009 16:12:02 EST Excellent resource <BR> At Borders yesterday I found a book which all personal trainers and women who are serious about strength training should add to their libraries. The book is "Anatomy for Strength and Fitness Training for Women" by Mark Vella published by McGraw Hill. The book has illustrations showing the muscles involved for a comprehensive selection of exercises. Thu, 6 Aug 2009 13:28:47 EST Introduction <BR> I created this team in response to the many requests I have gotten from the many women on Spark People who are seeking the latest information on how to get and stay fit. I will only serve as the Administrator for the team and as the resident personal trainer, this team will reflect the members and their opinions and interests not mine. I will be here to help with programmes and to share the most current information I can find on the topics opened and questions raised. Wed, 29 Jul 2009 13:19:27 EST