Fitness With The Pros - by MyBodyBeats.com

NPC Nationals and The After Party

Wed, 19 Nov 2008 08:44:00 -0600

The NPC Nationals is coming to MyBodyBeats’ hometown this weekend…Hotlanta! Good luck to all the competitors. You’ve worked so hard and we’ll be there to cheer everyone on!

After the competition, don’t miss the after party!!

GUEST LIST PATRONS ENJOY FREE ENTRY B4 MIDNIGHT.
EMAIL THEFITLIFE@FITNICOLE.COM FOR GUEST LIST AND LANE RESERVATIONS.
LOCATION: TEN PIN ALLEY (291 19TH STREET; ATL 30363 – ATLANTIC STATION)
TIME: 10PM UNTIL

Guest include: Fitness, Figure & Bodybuilding Athletes, local trainers and gym enthusiasts. All are welcomed!
Sounds by: DJ Kidd Star
Hosted by: IFBB Fitness Pro & Your Newest MyBodyBeats’ trainer, Nicole Duncan

Stay Focused During Your Workout : Mind-Muscle Connection

Tue, 18 Nov 2008 15:33:00 -0600

I totally lost my focus today at the gym because some guy decided to curse his business partner out for 45 minutes over his cell phone while he attempted to workout. It seemed everywhere I went, every machine or dumbbell rack I went to…there he was. Loud and unavoidable. It annoyed me, yes, but it got me thinking…does this guy really think he’s getting a good workout while he’s got his head cocked towards his shoulder to hold the phone in place? Is he counting his reps while he has a full blown conference call? It was all I could do not to approach him and ask…

Then I look around and I see people everywhere are unfocused…on the cell phone while squatting, reading a novel while cycling at a snails’ pace on the stationary bike, or just plain day dreaming and mindlessly lifting. I had a boss who used to tell us before every meeting to, “be here now”, he meant mentally, of course. Focus on what you’re doing at that moment. I think a poster with this same quote should be posted to the walls of gyms everywhere.

There is a huge connection between the mind and the muscle. If you want any results from your workout, weather it be for muscle mass or performance, you must be focused and intense about it.

Next time you workout, train like you mean it! Try the following to see the best results from your workout.

Put the cell phone and the magazine down. In fact, try leaving your phone in your car so it’s not a distraction.
Before you perform an exercise, think of the exact muscles you’re trying to work and focus only on those muscles.
Throughout the workout, imagine those muscles contracting and expanding with every rep.
Visualize your goal. If you’re training for a bodybuilding competition, imagine yourself on stage, posing, flexing, then winning. If you’re training for a race, imagine your speed increasing, the wind whistling past your face, then being the first across the finish line.
Get in the zone. Get yourself to a trancelike state where your breathing pattern and lifting speed blend into a perfect cadence.

Tighten Your Triceps with This Move

Mon, 17 Nov 2008 14:44:00 -0600

Steal this move from fitness super star, Adela Garcia to tighten your triceps. This challenging move comes with an added bonus. You’re working your core to keep your body aligned and balanced through the entire exercise. So your midsection might also feel the burn.
This exercise is included in Adela’s Tricep workout , which can be performed anywhere you have space on the floor and dumbbells.

TRICEP PUSHUPS

Try this move with Adela >>

Lean Eating Recipe: Whole Wheat Cranberry Orange Stuffing

Wed, 12 Nov 2008 06:37:00 -0600

Thanksgiving is right around the corner which means time with family, time to give thanks, and time for every media outlet telling you how many calories you’ll consume and how many extra lbs you’ll put on simply by this one day’s feast. Thanksgiving gets a bad rap. Think about it. The Thanksgiving mascot and main course is one of the healthiest animal foods you can eat with only 120 calories for a 3oz portion of turkey breast w/ the fat removed. So the culprit for all the extra calories comes down to the side dishes (evil casseroles), desserts (who doesn’t love pecan pie?) and portions (does anyone really only eat one portion of anything on Thanksgiving?).

Let’s focus on my favorite side dish….stuffing. Traditional stuffings are usually made with nutrient lacking white bread, calorie rich eggs and butter, and baked inside the turkey, soaking up all the extra calories and fat. In fact, the average single serving of stuffing can contain as much as 400 calories! Fortunately all of these unhealthy ingredients can be replaced with more healthy and flavorful ingredients so you can feel less guilty about indulging in this delicious turkey day staple.

I prepared this healthier version of stuffing when I hosted Thanksgiving at my house and it did not disappoint.

Whole Wheat Cranberry Orange Stuffing

Ingredients
1 cup low-sodium chicken broth
2 ribs of celery, with the leafy greens, chopped
1 medium sized onion chopped
10 slices whole wheat bread, toasted and cut into cubes
2 tablespoons of chopped fresh thyme leaves, a few sprigs, stems removed
1 teaspoon dried tarragon
1/2 teaspoon paprika
1/8 teaspoon ground nutmeg
1/2 cup chopped fresh cranberries
1 medium sized apple chopped
2 tablespoons of orange zest (or the zest of 1 orange)

Directions
Preheat oven to 350 F.

In a large skillet, heat the chicken broth over medium heat. Add the celery and onions to the skillet, season with salt and pepper and saute about 5 minutes or until tender. Remove from heat and let stand in warm pan.

In a large bowl, combine the bread cubes, thyme, tarragon, paprika, nutmeg, cranberries, orange zest and apple. Add the onion and celery mixture. Stir to mix evenly.

Lightly coat a 2 quart baking dish with cooking spray. Then pour the stuffing into the baking dish.

Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes to get a crisp top. Serve immediately.

Nutrition Information
Serving size: 1/2 cup
147 calories
2 g fat
29 g carbohydrate
5 g protein

What is Plyometrics?

Tue, 11 Nov 2008 08:54:00 -0600

Plyometrics or ‘Plyo’ is a type of exercise training designed to produce fast, powerful movements, generally performed by athletes for the purpose of improving performance in a specific sport. It is used to increase power or the force of muscular contractions, often with the goal of jumping higher, throwing faster, hitting harder or running faster. Plyometric exercises use explosive movements and require an extremely high degree of central nervous system involvement to develop muscular power…or the ability to generate a large amount of force quickly.

Some plyo movements include jump squats, box jumps, burpees, and push ups. (Not your basic push ups, though. These push ups are performed on boxes or on the floor where you push your body up with explosive power.) Everyone can benefit from having more power and strength and plyo exercises make for incredible strength and cardio workouts. So even if you’re not an athlete whose trying to jump higher or throw a faster ball, you can benefit from combining plyometrics with your regular workout regime.

Like any other form of training, plyo exercises must be done correctly in order to avoid injury. Here are some tips before getting started:

Be sure you have a good strength base and you are well-conditioned
Always warm your up for at least 10-15 minutes before starting
Start slowly with small jumps and gradually build up
Land softly and on your entire foot to absorb shock
Perform your plyo exercises on a soft or cushioned surfaces
Allow yourself plenty of rest between sets
Wear comfortable, supportive foot wear
Do not add weights for plyo exercises, especially beginners

Want to try Plyometrics? Here are some workout routines that include some plyo exercises:

Jenny Hendershott’s Full Body All Out Workout
Sandra Wickham’s Fitness Routine Conditioning
Beth Horn’s Outdoor Fat Blasting Workout

New Workout: Fitness Routine Conditioning w/ Sandra Wickham

Mon, 10 Nov 2008 09:10:00 -0600

New workout now available!

This high energy circuit workout of drills is specifically designed for those who are looking to learn or improve upon their fitness skills. But anyone looking for a good 30 minute workout to build strength and increase flexibility can reap the benefits, too. Canadian fitness star Sandra Wickham will coach you through nine drills to show you how anyone interested in getting started in fitness can do so with zero fitness, dance, or gymnastics experience. All you need for this workout is a step, a mat, and a wall.

Download workout

Reality T.V. for IFBB Fitness & Figure Pros

Fri, 07 Nov 2008 09:24:00 -0600

Since 2003, when I first started became hooked on everything fitness, I’ve heard buzz about a reality show following fitness, figure or bodybuilding athletes. Finally it seems like the idea will actually come to life.

The co-executive producer and creative consultant for the project is IFBB Figure Pro Jane Awad. Jane announced that the show’s cast will include herself, Elaine Goodlad, Alicia Marie, Trish Warren, Jaime Ford and MyBodyBeats trainer Jenny Hendershott.

According to Terry Goodlad’s blog; The concept was presented to Warner Brothers, they liked the idea, and Warner Brothers CEO Mark Wolper got involved. Awad explained that the show is not just a concept at this point, �Warner brothers is behind it so, there won�t be a pilot, we go right into production, probably some time in January. It�s just a matter of deciding which network it�s going to air on. The plan is to shoot 13 episodes the first season.�

Jane Awad explained, �the idea is to show each girl, what they deal with each day, what drives them, the challenges they face, and what makes them do what they do. The IFBB has never had this opportunity to be inside the homes of average American�s, to show them what we are about and what we do. It�s a great opportunity for our sport and everyone involved.�

Production is said to start sometime in January.
Read more

New Fed Exercise Guidelines Include Strength Training

Tue, 04 Nov 2008 07:25:00 -0600

The government now includes muscle strengthening exercises in the new Physical Activity guidelines for ALL Americans from children to the elderly. Previously, adults were advised to do at least 30 minutes of moderate activity most days of the week. They did not include specific muscle-strengthening recommendations. Finally, the government is catching on. Strength training for older adults can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, such as arthritis and diabetes. The benefits seen by children who incorporate strength training into their physical activities include an increase in muscular strength, improvements in muscular endurance, body composition and sports performance.

The new Physical Activity Guidelines for Americans, by the U.S. Department of Health and Human Services, are the most comprehensive federal recommendations ever and the new gold standard. Here are some of the recommendations posted by USA Today:

Adults should get at least 2� hours of moderate-intensity physical activity each week, such as brisk walking, or 1� hours of a vigorous-intensity activity, such as jogging or swimming laps, or a combination of the two types, to get the most health benefits from exercise. These aerobic activities should be done in at least 10-minute bouts.

To get even more health benefits, people should do five hours of moderate-intensity physical activity each week or 2� hours of vigorous activity.

Adults should do muscle-strengthening (resistance) activities at a moderate- or high-intensity level for all major muscle groups two or more days a week. This should include exercises for the chest, back, shoulders, upper legs, hips, abdomen and lower legs. The exercises can be done with free weights or machines, resistance bands, calisthenics that use body weight for resistance (push-ups, pull-ups, sit-ups), or carrying heavy loads or doing heavy gardening such as digging or hoeing.

Children and adolescents should do an hour or more of moderate-intensity to vigorous aerobic physical activity each day. That should include vigorous activity at least three days a week, and it should include bone-strengthening activities such as running, jumping rope, skipping, playing hopscotch and muscle-strengthening activities such as tug of war, modified sit-ups and push-ups.

Older Americans should follow the guidelines for other adults if they are able. If not, they should be as active as their physical condition allows. If they are at risk of falling, they should do exercises that improve balance.

Get Buff Like Brit!

Wed, 29 Oct 2008 09:38:00 -0500

Yes, even Britney Spears gets in shape by tossin’ the dumbbells around. Check out this video which was posted to her website on Monday.

Go Green with Local Seasonal Produce

Wed, 22 Oct 2008 14:05:00 -0500

Eating fruits and vegetables grown locally helps reduce air pollution and toxic pesticides on your food. Produce that�s out of season, can�t be grown locally and must travel far distances before it lands on your plate. This journey that your food goes on uses an enormous amount of fuel and releases tons of pollution into the air. So take a stroll through your local market. The fresh air be good for your soul, you�ll be supporting local farmers, helping your environment, and enjoying fruits and vegetables at their tastiest!

What fruits and vegetables might you find at your local farmers’ market…fresh from Autumn’s harvest?

Apples
Pears
Grapes
Winter Squash
Carrots
Beets
Kale
Broccoli Rabe
Brussels Sprouts
Potatoes

Click here to find out what produce is fresh and close to you!

Yesterday you said tomorrow.

Mon, 20 Oct 2008 14:31:00 -0500

I found this image on line of a billboard for Nike. It’s my new favorite!
So many times I hear (and say myself) that tomorrow I’m going to eat better or Monday I’ll start my new training regime. Ladies and gents…this is the type of procrastination that kills our motivation. Most likely, you’ll end up pushing it off yet another day and then starts the guilt. Why do we do this to ourselves? Start today! Why not? Go ahead….and once you do, I guarantee you’ll feel amazing and proud!

JEN HENDERSHOTT WINS MS.OLYMPIA 2008!

Wed, 01 Oct 2008 06:47:00 -0500

Congratulations, Jen!!!

Check out more of Jen’s Ms. Fitness Olympia 2008 win below…
Photos
Muscular Development Interview

Jen’s 2008 Ms. Fitness Olympia Pre-Judging Routine

Proper Gym Etiquette

Sun, 28 Sep 2008 08:53:00 -0500

The gym can be a very intimidating place for newbies. Here are some tips for proper gym etiquette to help you blend in with the regulars!

Don’t be a hog the equipment – avoid lingering around equipment or sitting on the equipment during your rests, especially if there are people waiting. And if people are waiting, offer to let them ‘work in’.

Put equipment back in it’s place – it’s a simple rule that you’re mom taught you; put things back where you found them. You don’t want someone else searching all over the gym for the other 15 lb dumbbell!

Be considerate – avoid staring….especially in the locker rooms! But most importantly, avoid singing noisily to your iPod, grunting loudly while working out or talking too loud on your cell phone.

Maintain good hygiene – leave all the machines clean after using them by wiping off your sweat, preferably with the paper towels and cleaner most gyms provide.

Restack your weights – remove the weights from the bar or restack the dumbbells for the next user. Not only is it time consuming for the next user, but it could put them at risk for injury if the weights are too heavy for them to move. Oh…and when restacking your weights, don’t slam them down or drop them on the floor.

Group exercise classes – if you’re new to a particular exercise class, stand near the back and let the regulars workout in the front, be on time and turn off your cell phone ringer.

MBB Featured in Bare Essentials "Women of Action" Mag!

Fri, 26 Sep 2008 07:03:00 -0500

Bare Essentials supports a woman’s quest for adventure with an emphasis on natural solutions, sustainable living & motivation to help those women live with passion & purpose! This Australian based business is eco friendly and supports various wildlife charities through events, workshops, coaching services and their magazine, Bare Essentials Women of Action . You can feel great about subscribing to this magazine because it’s free and it’s only offered online, making it a completely Green Publication! Check out their informative articles and the MyBodyBeats feature in their Sept/Oct 2008 issue!

MyBodyBeats Wireless MP3 Headsets - Coming Soon!

Mon, 15 Sep 2008 08:06:00 -0500

Don’t own an mp3 player? Don’t have time to load workouts yourself? Need a great gift idea? A solution’s on it’s way…

Click here for more information.