FREE 30 MIN SESSION

HEYYYYYYYYYYYYYYY, I AM OFFERING A 30 MIN FREE TRAINING SESSION WITH YOUR'S TRUELY. IN ORDER TO GET THIS OFFER YOU MUST REGISTER TO RUN THE KYLE PAGERLY 5K RACE IN OCT. NOW YOU CAN WALK IT TO SO NO EXCUSE NOT TO GO! JUST SHOW ME YOUR RECEIPT AND WE WILL SET UP YOUR FREE SESSION. KYLE WAS A GREAT GUY AND THIS RUN IS FOR A GREAT CAUSE. CHECK OUT HIS BIO AND MORE INFO ON WWW.KYLEPAGERLY5K.COM

THANKS!

-JEN

  E.O.W   PAGERLY

TODAY IS YOUR DAY

Good Morning, and happy Monday everyone! You survived the Hurricane woot woot! Its a perfect day to start fresh with your goals, motivation, and workouts. Let today be the day you let go of all your excuses and you get this done! Nobody is stopping you but yourself, only you can make these changes and accomplish these goals. Write out the 5 reasons you want to get healthy and the 5 top things that block you from doing so. Then get it done! If you need help you know I am always here for inspiration, or a kick in the butt. Hope you all have a great day enjoy this amazing weather and we shall meet up tomorrow. DO WORK!

-Jen

POST DELTOID MUSCLE

I want to talk Post Delt's for a second. Personally, this is my favorite muscle to train. Sounds weird but no one ever really trains this muscle. You see people in the gym doing alot of internal rotation very rare for them to do external rotation. Think about your everday actions, your normal reaching up or inward for items. You rarely reach sideways and almost back wards. That muscle is 95% of the time deconditioned on my clients. The huge muscle meat heads in the gym included. Ok ok, so why is it so important? This is the muscle that slows your other shoulder muscles down when in action. Lets say your throwing a pitch...what muscle keeps your arm from flying back all the way and straining? Its your post delt, same as throwing a punch. It can also be a power house with the forward motion. My point is you need to train this muscle...

There are a few different exercises you can do to get this muscle in shape, try these out. Use very small weight if you have never tried this before. This muscle is tiny tiny and will get tired very quickly.

• External Rotation Lying ( lay on your side, elbow in your hip, hold the dumbell like a hammer curl and rotate down and back not moving your elbow off your hip)
• Standing with Cable ( hold the hand of the cable, arm bent and elbow in the hip start to rotate away from your body)
• Standing Ext Rotation ( Standing up hold the dumbell like you are about to do a military press, rotate your arm down and back again)

If you have any questions on these exercises check out www.exrx.net for pics and vids


Have a great weekend everyone and stay safe out there! DO WORK you rockstars!

Quick Abs

Heyyyyy Happy Friday's Eve! Were almost there and you guys did awesome all week Im sure! So Hurricane Irene is about to lay her wrath upon us meaning your not going to want to leave your house...well here is a 15-20 min ab workout to at least get you breathing heavy and working your core while your cooped up. Try it out, let me know what you think!

• Flutter with toss ( lay on your back feet together elevated about 6 in from the ground, hold a ball or something you can toss lightly in the air over your chest. Start to flutter kick your feet up and down and toss the ball fast above you)  60 sec  4x  you can do!
• Plank with hip up down ( Plank position, start to slowly suck your stomach in and release) 60 sec 4x around  Dont give up!
• Crunch with one leg reach (lay on your back one knee bent, one straight out pointed toe 8 in off ground. Bring your back off the ground about 3 inches, your going to climb the leg thats elevated and slowly lower yourself)  15 each leg 4x around

Get it done people! Dont complain, dont quit, Do work!

What to Eat and Why to eat prior to working out

News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

This means that if your overall diet is adequate to keep your fuel tanks topped off, you may not need to eat anything before you work out. So, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.

Some people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low, but eating something beforehand can help prevent this. If you have health issues like diabetes or hypoglycemia that can cause low blood sugar, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try eating before you hit the gym to avoid these problems.
Now what to eat:

. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:

• Fruit juice
• Fruit smoothie
• High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
• Sports drinks
• Pretzels or bagels (but not whole grain varieties, which digest slowly)
• Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)

Eat a nutritionally balanced meal 1-2 hours before your exercise. This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal — or a little more if your exercise is “high intensity” (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a headstart on recovery after exercise. Some good food choices and combinations for this kind of meal include:

• Fruit and yogurt
• Nuts
• Oatmeal
• Cereals (with more than 3 grams of fiber) and milk
• Trail mix with nuts and dried fruit
• Hummus and raw veggies
• Hard boiled eggs (or egg whites)
• Cottage cheese and fruit
• Half a peanut butter or turkey/chicken sandwich on whole grain bread
• Whole grain crackers with nut butter or cheese
• Whole grain fig (or fruit) Newton cookies
• Milk (especially chocolate milk)
• Tomato or vegetable juice
• Yogurt smoothie (with added protein powder, if desired)
• Most protein/energy bars

As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.


Now get out there and DO WORK!

Why are you still hungry?

So you've had dinner about 2 hours ago and all the sudden your hungry again. Why does this happen?

It could be that you did not eat something nutritious. It works like this:
Your body eats to absorb nutrients and vitamins and carbs and etc.
If you have eaten a lot of junk food, then you are deprived of this, but your body still needs it. So it causes you to continue to be hungry, so it can get those nutrients.

Here are some foods that will keep your body full longer:

• Chicken, Vegetable Broth
• Romaine Lettuce, Spinach, Mixed Salad
• Apples, Blueberries, Cantaloupe, Grapefruit, Oranges, Peaches, Strawberries
• Asparagus, Broccili, Carrots,Cauliflower, Celery, Cucumber, Tomatoe
• Oatmeal, Whole Grain Bread, Whole Grain Pasta, Lentils, Legumes
• Lean Proteins Chicken, Seafood, Low Fat Dairy
• Peanuts, Almonds, Cashews, Walnuts
• Water!

Fiber contains only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. Fiber-rich foods also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices. They also may stimulate a satiety hormone in the brain.

Chose smart foods to keep you powered throughout the day, and through your workouts. Eat a good breakfast, lunch, and dinner with a few snacks throughout the day.

Energy Drinks...blahhh

Nowadays it seems as though everyone struggles to get through a full day and then get a workout in due to no energy. Have you ever reached for a five hour energy? Check this out....

They seem to have everything you need to keep on going, but what still has me concerned is the 2000% daily value of B6 and the 8333% of B12. All other ingredients including the amino acids are in amounts considered to be healthy, but what about the amount of B Vitamins? The 5-Hour Energy website has a nice explanation for those that are concerned about taking a large dose of Vitamin B. They simply state that the B Vitamins in their supplement; B6, B12, B3, and B9 are water soluble, any amount that is not absorbed is “expelled with no toxic effects.” They even go on to say that those on B vitamin therapy take even higher doses. Sounds convincing right? What they fail to explain is that water, an essential ingredient that is needed to expel unused B Vitamins, should be mega-dosed to offset the mega-dose of B Vitamins in a 5 Hour Energy shot. Contrary to belief, it is possible to overdose on Vitamin B. Overdosing on Vitamin B happens when intolerable amounts are taken over a long period of time which can result in headache, dizziness, fainting, yellowing of skin, and temporary nerve/brain damage that can last 3 months to 3 years. I could not find a consistent number defining a toxic amount, as it seems to be different for everyone. One case for toxicity reported 5,500mg for one dose, while another reported 500mg over a period of time (3 months or so), which happens to be the equivalent of B12 in one bottle of 5 hour energy. The recommended daily dose for B3 is 6mg, .8 for B6, and 30mg for B12. The amount of B3 in a 5 Hour Energy drink is 30mg, 40mg of B6, and 500mcg of B12.
It seems the number of ingredients in 5 Hour Energy shots work together in more ways than I can piece together. In my assessment I did find that the amount of B Vitamins could potentially lead to an overdose. In the most extreme case, if taken daily and over a period of time 5 Hour Energy shots could very well cause temporary nerve/brain damage (in the most extreme cases). Symptoms such as numb hands and feet are signs of toxic levels. Aside from that, the combination of ingredients and a healthy amount of water should result in 5 hours of energy if fatty acids and carbs are available for synthesis, and the user has not desensitized themselves to the effects of caffeine.


TRY FOOD! HERE ARE SOME FOODS TO ENERGIZE YOU INSTEAD OF REACHING FOR THAT MAN MADE CRAP.

Whole grain bagel with cheese

• Cereal with fruit and yogurt
• Whole-grain toast with peanut butter and fruit
• Hard-boiled egg sliced into a whole-wheat pita
• Scrambled eggs, toast, and fruit
• Oatmeal with raisins
• Almonds, Cashews, Peanuts
• Lean pork, Chicken, Turkey

All of these are far better choices than some chemical substance, also stay hydrated. Now start your week off right and get it done!

WEEKEND WARRIORS WHERE YOU AT!!!??

Good Morning and Happy Friday everyone! Whose ready for a fun active weekend? I am....womp womp womp well was until I broke my foot doing some extreme dirtbiking. I'm going to sit this one out and let you all soak up all the fun to be had. Summer is almost over but that doesnt mean your workout's and or goals need to stop. Check out the workout below and give it a whirl, try going for a hike or trail run this weekend. Take the dog an extra block than normal and freel great for doing it! Challange yourself people lets go do work!


Try this in the backyard, living room, park, gym etc.

-25 pull ups standard wide grip
-bent over back row (lawnmowers) 25 reps
-Reverse Push ups (start up not on the ground and lower yourself down) 25 reps
-Dumbell Flies (if you have a ball put your back on it and fly away..get it...fly away ;) 25 reps
-Jump Squats (jump straight in the air and land in a squat and repeat) 20 reps
-Walking lunges (your dragging foot should not leave the ground...) 20 steps each leg
-Triangle Pushups 25 reps
-Overhead tricep extentions (band, barbell, dumbell, cable you chose!) 25 reps
-Preacher Curls (dont pick up a pastor and curl him...find something to stablize your tricep against) 25 reps
-Hammer Curls ( hands inward facing eachother and curl up) 25 reps
-V sit Crunches (start with arms above your head, legs straight and elevated crunch bringing it all together) 30 reps
-Plank Crunch (get into a plank, now let your right elbow meet your left knee under your belly button for small talk) 30 reps dont forget to switch side at 15!
-Flutter kicks and arms ( legs 5 inch off the ground, arms and back the swam kick your little feetsies like your swimming and move your arms up and down like a birdy) 30 sec  4X around

Oh yea Workout yea! This is gonna kick your butt but get you the results you want and need! Do this 3-4x around and if you didnt get it by now its a 25 rep workout. Get it done people! Be rockstars this weekend make me proud!

Im out!
-Jen

Sorry!

Sorry I havent been posting, I had an injury and just been busy! I will set up a Friday workout to get you through the weekend then back on track monday!

FAT SHREDDER NO EQUIPMENT NEEDED!

ONE MORE DAY!!! WE CAN MAKE IT TO THE WEEKEND GUYS LETS DO THIS. HERE IS A QUICK FAT KILLING WORKOUT WITH NOTHING OTHER THAN YOUR BODY TO GET IT DONE!


-WALKING LUNGES 15 STEPS FORWARD 15 BACK
-CRAB WALK STANCE, 30 DIPS
-WIDE STANCE PUSHUPS
-PIKE PUSHUPS
-SIDE LUNGES
-V SIT FLUTTER KICK WITH ARMS ABOVE YOUR HEAD
-PLANK WITH BELLY VACUUMS
-PRISONER SQUATS
-TRIANGLE PUSHUPS
-LAY ON YOUR BACK FEET TOGETHER AND IN THE AIR, CRUNCH TOWARDS YOUR FEET


TRY THIS 4X AROUND 15-20 REPS AND FEEL THE THURSDAY BURN! DO WORK!

WHY WORKOUT WITH A TRAINER?

Good morning everyone! I wanted to talk breifly about the benefits of working out with a trainer. There can be a sort of stigma with trainers and I apologize on behalf of all the bad ones out there for that. We are not "meat-heads", cocky, know it alls, intimidating. We are normal people just like you, we struggle with workouts just like you do! Now there are some trainers that would fit those stereotypes but dont let them steer you away from the good ones :)

Do some research prior to picking a trainer. Find out that trainers credentials, set up a meeting, and ask around. You wouldnt just google a tattoo artist, or mechanic and pick the first one or one with the shiniest page would you? Many big name gyms hire people off the street, throw them in a class for a day and boom they are a personal trainer. Pick someone who has gone to schooling for it and continues their education in it.

Now, to the real reason for this post...why do you need a trainer? Many reasons;

* Motivation is the biggest- Its impossible not to workout or finish out that set with a trainer standing next to you pushing you to your limit. A good trainer will make you get that extra rep or two and has their eye on the prize even more than you do.

*New Routines- It can get boring going in day after day doing the same machines, or dumbell workouts. A trainer can broaden your exercise horizons and teach you new and exciting workouts to keep you pumped up and excited to workout.

*You have hit a wall- Your not seeing results. A trainer can design a routine to get you over that hump. There are many different types of protocols for different results from your body. Let a trainer evaluate your routine and change it up to fit you specfically.

I hope that gave you some insight and maybe pushed you to just try a workout with a trainer. Many of us do a first free session just to open up your eyes and see what you could be doing in the gym compared to what you are doing now. I promise you, you will be able to tell a difference. And guys, dont think a girl trainer wont kick your butt in the gym. I have trained huge body builder type men and they give up sooner than the ladies I train. Schedule a session with me, cosult and first session free great rates after that. While we are in an economic crisis money is not my goal in this career making people's confidence and health increase is. Look forward to hearing from you, have a great day!

-Jen

Work your Legs! Guys and Girls

I see it everyday, guys hate doing leg workouts. Guys....we all do but we suck it up and do it anyway right!

If you do not train your legs you are not going to reach your potential unless your goal was to have the best chicken legs of all time. Training large muscle groups such as the legs produces a natural release of anabolic hormones in the body. This may or may not cause a difference in body composition, but you will notice that most of the quality leg movements also cause a large amount of calorie expenditure.
Some research has even shown that the upper body can grow during intense squat training. You can look at the sport of Weightlifting to see that a low volume of upper body work with a high-intensity lower body work can still result in appreciable gains in the upper body. In other words, there may be a positive carry over from compound exercises in the lower body to upper body development. It is also hard to build the lower back without many of the core lower body lifts. This is important from an injury perspective point.
The more important question is why would you want to have unbalanced training? Even if you do not want to spend a considerable time in the development in your legs you can use a core lift two to three times a week. This would include a deadlift, squat, or Olympic lift. Simply use the exercise early in your routine and keep the amount of sets high and the number of repetitions low. This higher tension method will allow for greater strength of the lower body without a great deal of hypertrophy. I would still ask you to consider training the lower body to fill out your body and to bring you towards your goals. As I have stated in previous posts, hybrids in many Olympic lift variations allow one to burn a great deal of body fat. This is something you really want to consider when constructing your program.


So get out there get those legs working just as hard as your back, bicecps, triceps, and chest!



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