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Greetings
in Jesus!
Next month in May we will be
celebrating our First Anniversary of publishing the Fit4Jesus
newsletter. To mark that special occasion, we are renaming the
newsletter to The Fit Christian.
This title is taken from the
book that I am currently working on The Fit Christian: The All-in-One
Daily Devotional, Diet/Exercise Diary and Life Journal. The Holy
Spirit gave me the inspiration to write this book, and it will,
hopefully soon, be completed in His time (that is always the hard
part--waiting for God's perfect timing).
For this month's newsletter, we
are introducing a new writer, Cyndi
Schoenhals, who is also a certified personal trainer (CPT), just as most
of our other writers are. I hope you enjoy their expertise.
Get Fit4Jesus today!
--Angela
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Targeting Those Trouble Spots by Jesse Cannone CFT, CPRS, CSPN
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Wouldn’t it be great if you could get rid of that excess fat on
your stomach or tighten up those hips and thighs?
How many times have you tried diet and exercise to target your
trouble spots only to see slow or no progress?
How many people do you know that have been down that same path,
probably multiple times?
Having worked with hundreds of individuals, mainly
women, the two things that I found with almost every client was that
they ALL had specific areas of their body that they really wanted to
change.
For some it was the back of their arms and for
others it was their rear end. And
the second thing is nearly all of those people also felt it was
impossible to achieve their goals. Oh,
I forgot to mention, there was a third similarity among all those
individuals…SHOCK! Shock
when I told them not only could they flatten their stomachs, lose their
love handles, thin out their thighs, and get rid of the flab on the back
of their arms, but they would do it with just 15 minutes of exercise
just three times a week!
You are probably finding that you are just like the
people I’m talking about. People
are constantly looking for the quick fix to get rid of their
problem/trouble spots and often never find out there is a “secret”
method that does work, and not only does this secret method work, but
it’s EXTREMELY effective!
So by now you’re probably wondering what this
secret is, right? The
“secret” method for eliminating those trouble spots is a technique I
like to call “BLASTING”. Before
I tell you what it is and how it works, it’s important that you
understand a few basic principles of how the human body responds to
exercise.
The reason most diet and fitness programs fail to
deliver the desired result is simple; they aren’t progressive!
Part of the blame can be put on the so-called “experts”.
Have you ever heard or read anywhere that exercise needs to be
progressive? If so, you are
one of the few. And even
still, the rare few out there often fail to emphasize the importance of
it and often don’t explain it in a way that is simple and easy to
understand.
So let me give you my explanation and show you why
it’s the most important factor when it comes to exercise, especially
when you’re really trying to make big changes in those trouble spots.
Progressive exercise means forcing your body to
work a little bit harder each time. That doesn’t mean you have to
build up to doing 60 minutes of aerobics like many people do, nor does
it mean you should try to keep piling on the weight on the strength
training exercises.
You just need to challenge the body with a stress
that is strong enough to force the body to make improvements. You can do
this in so many ways but here are just a few:
For strength training:
- Increase
resistance
- Perform
more reps
- Move
the weight slower
- Add
an additional set
- Use
static holds
- Change
the exercises
For cardiovascular
exercise:
- Go
faster
- Increase
workout time
- Incorporate
intervals
- Use
an incline (if possible)
- Cross-train
(change activity)
If you are unfamiliar
with some of the techniques I mentioned above please visit the FREE
Resources page of my website http://www.achieve-fitness.com
. Again those are just a few of the hundreds of ways to keep your
workouts progressive.
Let’s say that you are really trying to tighten and tone your
hips and thighs. Rather than waste your time on the inner/outer thigh
machine week after week, you should incorporate some of the techniques I
described above and use with caution my BLASTING technique which I’ll
cover now.
Just as it sounds you are trying to really shock the muscles into
making large improvements in a short period of time. Normally you would
strength train a muscle group once or twice a week at a moderate to hard
intensity level. When you are trying to BLAST an area you train it more
often, perform more sets and reps, and with higher intensity.
Here’s a sample strength training program that uses multiple
techniques combined over a 5 week period for a BLASTING effect on the
hips and thighs:
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Workout
A
-Leg curl
-Leg extension
-Glute machine / raise
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Workout
B
-Leg press (wide stance)
-Hamstring bridge
-Wall sit
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Workout
C
-Stationary lunge
-Leg curl (no rest to next exercise)
-Squat
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Week
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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1
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Upper
Body
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A
Lower Body
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Upper
Body
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2
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B
Lower
2
sets 15-20 reps
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C
Lower
1
set – slow 8-12 reps
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B
Lower
3
sets 6-10 reps
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3
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Upper
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A
Lower – moderate workout
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Upper
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4
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C Lower
– 2 sets 6-10 reps slow
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Upper
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A
Lower – 3 sets 10-15 reps
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5
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B
Lower – 4 sets 10-12 reps
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Upper
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C
Lower – 2 sets 12-15 reps
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This is just a quick example I just came up with
off the top of my head and it may not be right for you but I just want
you to get the point. You need to force change. The human body doesn’t
like it… it disrupts things. I should also say that techniques like
this should NOT be uses often as you can quickly and easily over train
and that does not help you meet your goals.
If you
apply just some of the techniques I talked about you will be sure to see
some noticeable if not dramatic changes. Just remember, work hard and
smart!
Jesse Cannone is a certified
personal trainer and author of the best-selling fitness e-book, Burn Fat
FAST. Be sure to sign up for his free email course as it is full of
powerful weight loss and fitness tips that are guaranteed to help you
get the results you want. http://www.guaranteed-weightloss.com
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Consistency
is the Key! by Cyndi Schoenhals, CPT
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 All
too often, we go through life, stumbling down the road of good
intentions. We intend to get in that workout today. Or, we intend
to begin an exercise program. Intentions, alone, are not enough!
As the Nike ad states: JUST DO IT! And, do it with consistency!
Exercising
consistently has many benefits. And, knowledge of those benefits
may be used to motivate you to exercise consistently! It's a
continuous cycle. First, become aware of the benefits of exercise.
Next, use that knowledge to inspire you to begin an exercise
program. Stick with that exercise program on a consistent basis
and reap the rewards of those benefits. Experiencing the benefits
firsthand will motivate you to continue to exercise consistently.
What
are some of the benefits of consistent exercise?
·
One of the major benefits is the development of a healthy lifestyle,
which can lead to good health and add vitality to your life, as
you grow older. Consistency in exercise becomes a habit--a normal
part of your everyday life. With regularity, exercise can produce
good physical fitness, help you control your weight, and provide
you with more energy.
·
Regular exercise may lead you to develop healthier eating habits, as
well. (All that exercise could cause you to rethink consuming
those chocolate chip cookies. And, it may be that regular exercise
will simply diminish your craving for junk foods, altogether!)
·
Another benefit that may be derived from exercising consistently is
improved quality of sleep. In fact, eventually, your body may
require less sleep, as a result of regular exercise.
·
Consistent exercise improves mental alertness.
·
When you work out consistently, you'll find yourself looking forward
to having that time to yourself...time to think or meditate or
release a some stress as you exercise.
·
As a result of getting into good physical shape, you'll feel more
confident about yourself.
·
You'll be able to join in on activities that require energy,
flexibility, and stamina.
There are
additional benefits to exercising consistently. For instance, when
you begin your day with a workout, your metabolism speeds up and
remains elevated for several hours, helping you burn more calories
throughout the day. Your body also adjusts to regularity of
workouts. As a result, your body improves physiologically.
How
do you stick with a consistent exercise program?
·
According to Greg Landry, M.S., "over 90% of people who exercise
'consistently,' exercise in the morning. If you want to exercise
consistently, odds are in your favor if you exercise first thing
in the morning." However, the important thing is to pick a
time of day that is convenient for you, when you are at your best,
and set aside that time for your workouts.
·
Try to work out 6 to 7 days per week, even if all you do is take a 30
minute walk. The human body was designed to be active on a daily
basis. It's easier to remain consistent in your workouts if you
work out more than a couple days per week. Frequency is important!
·
Set goals for yourself. Keep records of your daily workouts and note
your progress towards your goals.
·
Engage in workouts that you find enjoyable. If you hate what you're
doing, most likely you won't stick with it!
·
Train for a competition, such as a 10K. Training equals consistency!
·
Find a friend to exercise with! Having a friend to encourage you and
to work out along side of you tends to increase your chances of
consistently exercising successfully.
·
If you can afford to do so, hire a personal trainer to keep you
motivated to exercise consistently.
·
Wear good shoes to prevent discomfort and injury. 
·
Reward yourself occasionally for being consistent in your exercise
program!
Whether you're
just beginning an exercise program or have been dragging your feet
on your current
one, remember this: CONSISTENCY IS THE KEY TO A SUCCESSFUL
EXERCISE PROGRAM!
HAPPY EXERCISING!
More Fitness Tips...
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New
Recipe
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 Broiled
Salmon Fillet with Herbed Lemon Butter Recipe
Submitted
by Carrie Hall, Chef, Ketchikan, Alaska
Ingredients:
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¼
C butter, melted*
2TB
lemon juice
2TB
fresh parsley, chopped
2
sprigs fresh Dill weed chopped
¼
tsp Salt*
1/8 tsp pepper, coarse ground
*
Can
substitute butter for "I can't believe It's Not
Butter" spray and Salt with No Salt, salt substitute. |
Instructions:
Line
broiler pan with foil. Place salmon fillet’s in pan, skin side
down. Sprinkle lightly with salt and pepper. In mixing bowl,
combine remaining ingredients. Baste salmon with combined mixture
using a basting brush. Broil at 325 degrees for 15-25
minutes--depending on thickness, basting several times during
cooking. Fish is done when it flakes with a fork, do not overcook.
Serves
8
One fillet
= One
serving of Salmon
 Submit
your recipes to Fit4Jesus, and if it's healthy, you just might see
it on our website or highlighted in our newsletter.
More
Healthy Recipes ...
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Featured
Products:
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Fit4Jesus
Jr. Baby Doll T-Shirt
Get Fit4Jesus (and yourself!) with this T-shirt.
Sale
Price $16.99
Sizes Small to
X-Large
This shirt is
designed to fit juniors. It fits snug, sizes run small.
Product
Information:
Our super soft 100% combed cotton,
ribbed baby doll T-shirt from American Apparel will keep you in
style. Special details include 1/2" binding on neck and
sleeve with 1" bottom hem. Our printing is better than ever
— full of detail and color — and incredibly fade resistant
wash after wash. Our
printing is better than ever — full of detail and color — and
exceptionally fade resistant wash after wash.
Fit4Jesus
Women's T-shirt
Get Fit4Jesus in this ladies tee.
Wear it to the gym, to
your church picnic or just around the house. 
Sale Price $13.99
Sizes Small to 2X
Product Information:
The most comfortable women's t-shirt ever!
Our 100% cotton, Hanes Her Way-T is preshrunk, durable and
guaranteed.
- 5.6 oz. fabric - luxuriously soft 100%
open-end yarn
- Stylish ½" ribbed collar
- Double needle sleeve and bottom hems
Our printing is better than ever - full of detail
and color - and exceptionally fade resistant wash after wash.
Fit4Jesus
appreciates your support, and your suggestions for new logo
designs!
Get
these and more right here ...
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Scripture
and Reflection by Angela J. Perez
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 A
scripture to help you focus on Christian life. Meditate and pray
on this verse in the Bible and see how it applies to you and your
life or how you should apply it. Ask the Lord for revelation and
understanding on the scriptures and he will grant your request.
"For
he will command his angels concerning you to guard you in all your
ways; they will lift you up in their hands, so that you will not
strike your foot against stone." Psalm 91:11, 12 NIV
In this
passage, it is speaking to he who makes the Most High, his
dwelling. If you dwell in the Father, He will dwell in you. He
will protect you, He will deliver you, because '"He loves
me," says the Lord' (vs. 14)
Because we love Him, He
will set his angels charge over us and protect us. Because we love
Him, we will call upon His name and He will answer us. He will
deliver us and honor us (vs. 15). He will satisfy us with a long
life and show us His salvation. Why? Not just because He loves
us--although He does. But because we love Him.
Of course God loves us,
that is why He has shown us His mercy. That is why He sent his son
Jesus. But, us loving Him, that is the key.
Do you really
love the Lord your God? Tell Him you love Him today and everyday. What are you expecting the Lord to do for you today? Are you
drawing your strength from the Holy Spirit? What does this
scripture mean for you?
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A
Call4Submissions
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 We
are always looking for articles, recipes, photographs,
suggestions, book reviews, and new ideas for the Fit4Jesus
newsletter and website. Please feel free to submit yours to the
editor by following the link below.
Please feel free to
forward this publication in whole by email.
Copyright 2004
Fit4Jesus.
Juneau
,
Alaska
USA
All Rights Reserved. No part of this newsletter may be copied or
reprinted without the express written permission of the editor.
Please contact the editor for reprint requests.
Contact
the Editor...
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Fit Quick Links ...
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