Imagine if you’re making exercise mistakes – without knowing it – that are slowing your results… If you’re like most people, then chances are good you are.

But fear not, I am going to share with you 3 common exercise mistakes that slow results – so you can fix them – and transform your body even faster!

I bet you do. See for yourself…

Putting speed over form – Don’t confuse speed with intensity.  Intensity is important, the harder you work, the quicker results will come.  Speed, on the other hand, can get you injured.  Because speed for speed’s sake almost always compromises form.  And when you break form, not only are you not working the muscles properly and optimally, you’re also possibly putting yourself in a position where a muscle, ligament or tendon can be improperly stressed…and damaged.  Nothing will stop your results in their tracks like an injury will, so please, please be careful and use correct form.  This is one of the many places where it is so valuable to get expert guidance, feedback and coaching.  Just looking at a picture in a magazine or book, or even watching the exercise performed by someone else on a video, can be deceiving.  For optimal results, use optimal (correct) form at high intensity.  If you’d like a primer on form, function, proper technique and injury avoidance, I encourage you to give me a call on 0439581208 and come in for a complimentary workout.  Our gift to you!

Reading a magazine while doing cardio – Reading takes your concentration away from the task at hand, which is an intense, heart-pumping workout.  And all sorts of bad things can happen when you’re not focused on what you’re doing while running along at 9 kmph on the treadmill, or even when you’re on a stationary bike.  I’ve seen it all, and some of the spills I’ve witnessed weren’t pretty!  If the person could get back up, he’d get up with an embarrased look on his face, that’s for sure.  But  really, it’s not about embarrasment, it’s about safety and getting results.  I’m not trying to be a nag, I just want you to know that getting results, particularly if you want them fast, requires focused effort.  You can’t do that while reading about “Brangelina” or even about the price of oil! Instead of a magazine, put on your Ipod with some motivating music…and rock it out!

Ignoring weight training – Guys obviously understand the benefits of weight training, but ladies…not so much.  And I get it.  You don’t want “bulky” muscles.  But the truth is, that just won’t happen.  Remember, muscle is more compact than fat.  And women don’t have the muscle building testosterone men have. So, when a woman trains with weights, your body literally shrinks.  It doesn’t expand, and certainly won’t get “bulky.”  Instead, it enhances the feminine curves by toning them up, and tightening them down!  Tight, toned and terrific is what you get from weight training…done right.  Again, come in and I’ll show you the right way…for free.

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OK, so now you understand a few of the common mistakes that sabotage results. I hope you put them to practice in your workouts.  And if you need help, you know how to reach us!

From time to time, it’s always a good idea to change things up with your workouts.

This prevents your body from adapting and getting used to the same workout that’s done over and over.

That’s why today I’d like to give you 5 exercises you can use to change things up a bit… and keep your body from guessing what you’ll do next.

These exercises can be done anywhere, since they’re bodyweight exercises. Mix and match them between your normal workouts for best results.

Here they are:

Pushup: This old classic is effective since it involves your chest, triceps and shoulders (deltoids). Do 3 sets of 10-20 reps. If you have trouble doing a regular pushup, try a modified pushup. Do this by placing both your knees on the floor, while keeping the rest of your upper body in the pushup position. If you struggle on bench press, try pushups only for about four weeks. Then go back to benching again. You’ll be pleasantly surprised when you do!

Triceps pushups: Same as above, except bring your hands closer together. Your thumbs should be nearly touching. Now do a pushup from this starting position. This will help tone your triceps (the bottom of your arm) and help you get rid of the “jiggly” arm fat many people can’t stand.

Jump Squats: Start in a squatting position with feet, shoulder-width apart. Jump as hard as you can, at the same time extending your arms towards the ceiling. This will help you burn fat like crazy, since this exercise will have you huffin’ and puffin’, burning calories left and right.

Prisoner Squats: Start by clasping your hands behind your head, and try to keep your elbows at a 180 degree angle (push them back, towards your head.) Now, with your feet shoulder-width apart, squat down and then come back up. Repeat 20-30 times.

Plank: Get into a pushup position. Now, let your arms rest on the floor, while still holding yourself up. Hold this position for a count of 30. Repeat 5-10 times.

Well, there you have it. Five easy-to-do exercises you can do from anywhere, at anytime!

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If you want to go flab to fab, try this technique on for size…

It’s called supersets (and in a moment, you’ll see why they’re so super!)

Simply put, a super set is when you do two exercises back-to-back, without resting in between.

Here’s a quick example: Let’s say you do a set of bench presses. As soon as you’re done, you’d follow it up immediately with a set of lat pulldowns.

After you’re done with that back exercise, then you can rest. (And believe me, you’ll want to…).

Then, you repeat the process again.

Working out this way burns TONS of calories. Mainly because of the intensity — you’re not resting in between sets.

Supersets also stimulate the production of Growth Hormone (GH) in your body. In case you don’t know, GH is the “holy grail” of hormones. It helps you both burn fat and build muscle.

Think of supersets as a one-two punch that works your muscles, your heart AND lungs (think cardio).

Here’s a sample superset workout you can start using right away.

Antagonistic Superset Workout

For this workout, you’re going to work opposing muscle groups.

A quick example — you’ll work chest then back… biceps then triceps… quads then hamstrings.

So here’s the routine I want you to give a try (as always, check with your doctor before starting ANY kind of exercise program).

Superset #1

Dumbbell Bench Press – Grab two dumbbells. Lie on a flat bench. Now press the dumbells up towards the ceiling, as if you were doing a pushup. Do 10-12 reps with a medium weight.

Bent-over Barbell Row – Grab a barbell. Go light to medium light on the weight. Bend over about 45 degrees while keeping your lower back straight and flat. Grab the barbell palms down and let your arms hang straight in front of you. Now bend your elbows and bring the barbell towards your sternum. Do 10-12 reps.

Rest 60 seconds and repeat this superset 2 more times, resting 60 more seconds at the end of the superset.

Superset #2

Lunge/ Biceps Dumbbell Curl – grab two light to medium-light dumbbells. Stand and let your arms hang to your side. First perform a lunge then curl both dumbbells up at the same time, and as you do, turn your palm to face your body. Then bring the weights down. Repeat 10-12 times.

Triceps Pushups – Get into a pushup position. Now bring your hands close together, so that your thumbs are basically touching each other. Slowly go down and then come back up. Do 10-12 reps.

Rest 60 seconds and repeat 2 more times, resting 60 seconds after completion of the superset.

Superset #3

Jump Squats – get your feet shoulder width apart and squat down. Now jump up as hard as you can, and put your hands up, as if you were trying to touch the ceiling. Repeat 20-30 times.

Lying Leg Curls – this will have to be done on a leg curl machine. Ask someone who works at your gym if you’re not familiar with it. Do 10-12 reps at a medium weight.

Rest 60 seconds. Repeat 2 more times, resting 60 seconds after each superset.

So there you go!

Give this superset workout a try. Once you get comfortable with it, try adding new exercises.

Just make sure you follow the principle of opposing muscle groups for now.

You’ll love how effective and intense working out this way is… and more than anything else, you’re going to love the results!

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Lots of Christmas excitement in my household, probably in yours too. This is such a great time of year, but it can also be stressful with so much to do.

With all the holiday activities, it can be really hard to start or maintain an exercise program.  Working out ends up taking a backseat to everything else.

So if you’re having trouble getting started or fitting in your workouts this holiday season, I’m going to expose a fitness myth below that’ll help you a lot.

Read on, because you’re going to like what I have to say…

The Myth of All or Nothing – Whether you’re trying to get started with a workout programme or trying to stick with the one you’ve already started, this myth can be a back-breaker.

The biggest “newbie” mistake I see with folks just starting out…is being too aggressive. Sure, everybody want’s results…ummm…yesterday. That’s natural. But if you’re being too aggressive with your workouts in the early stages, chances are you’ll quit. Why? Pain during the workout (it’s hard work) and soreness after the workout (to be expected) are certainly culprits. But the BIG problem is an “all or nothing” attitude.

Here’s how it happens.  You start your new programme and the first couple workouts are great. You go hard, feel good about yourself (despite the soreness) and build some momentum.  Then something happens. A scheduling conflict, or something comes up last minute, and you miss a workout. AARGHH! Then one missed workout leads to another, and your desperation and sense of futility grows. And you think, “why bother, I can’t make this work!” And you quit.

Maybe a few months later the cycle begins again. New goals, new commitment. “This time will be different” you tell yourself.  But it isn’t. Same result, different month. (This is why the BEST results – sometimes the ONLY results – are achieved when you have external accountability from a coach and trainer like me. Yes, self-serving, I know, but also the truth.)

The “trick” is that you don’t have to spend 30 minutes on the treadmill or 40 minutes lifting weights…every time.  If you’ve got a conflict, fine. Stuff happens. But you can still workout…as long as you get over the “all or nothing” mentality.

Let’s say you’ve got a conflict and can’t get your regular workout in. What do you do to sustain the momentum and to ensure you get your “personal victory” that day?  The answer is simple. Just bang out a couple sets of bodyweight squats and pushups. Takes five minutes.  Or do some walking lunges and sit-ups, right there in your house or office…or wherever.  Run a couple sprints. Heck, you can even tighten (flex) your abdominal muscles and hold for 20-30 seconds while you’re sitting at your desk.  Do that ten times and tell me if you don’t feel it!

The point is this: DO SOMETHING! (Sorry to “yell” but it’s that important.)

And here’s one more quick, but VERY important tip: do not sabotage your diet.  Even if you must miss a workout and can’t even fit in a 5 minute “tune-up” workout, don’t throw in the towel and hit Wendy’s for a triple with cheese. Don’t do it. Because even if you miss your workout, you can still stick to your supportive eating diet. And conquering that urge to give up reinforces your commitment to yourself and keeps you on track for results…on track for the body you want.

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“All or nothing” is a dangerous myth. Don’t fall for it. Daily progression and sustained commitment give you confidence that you can achieve your goal.  And I’m always just a phone call, 0439 581208, or email (CLICK HERE) away in case you need external motivation, support and instruction!

There are two big obstacles for most folks when it comes to getting in shape:

Obstacle #1: Inconsistency due to lack of accountability – it’s just too easy to say “I don’t feel like it today” to yourself (but we won’t let you get away with that

Obstacle #2: Misinformation, myths and flat out lies – there is REAL science behind weight loss and fitness, but it’s all too often misrepresented. I want to debunk some of those myths in the special “investigative report” below.

Spot Reduction Myth – Everybody has “trouble spots” on their body that we just can’t help fixating on. The fitness infomercials and others who propagate the myths want you to believe you can “spot reduce” your tummy, thighs, hips and buns…that “six-pack abs” can be achieved using this special ball or that “secret” machine.  Remember the “ThighMaster”?  Perfect example of what I’m talking about. It’s hogwash! The only way to have jiggle-free arms and thighs or tight, toned abs is by taking a holistic approach to your fitness and nutrition. And here’s a BIG tip: stop doing body-part specific isolation exercises and start doing compound movements that incorporate multiple joints and muscle groups. You’ll get a far superior workout, burn gobs more calories and get that killer bod fast!

Women Who Look Like Men Myth – Ladies, unless you’re spending 2-3 hours a day lifting HEAVY weight, eating HUGE amounts of protein and ingesting drugs to alter your hormones…you will NOT ever get big, bulky muscles like a man. Muscle is far more compact than fat, so as you workout with weights your body will actually shrink, not grow.  Your glutes (backside) will tighten up and perk up by doing lunges and squats. It won’t get bigger, it will get firmer and more shapely – in a compact way. Same goes for your thighs, arms, shoulders…everything.

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Although most people have their own “best time to workout,” the morning is usually most popular because you get your “personal victory” first thing – and that makes your day so much more positive, productive…and fun!

If you’ve been struggling to find the time to exercise during the day, then morning might be right for you too. The trick is getting out of bed, shaking off the cobwebs and getting started! I’m going to show you how.

Get a “Sunrise” Alarm Clock – A sunrise alarm clock has a big bulb on it that gradually gets brighter, until it reaches full brightness at your desired wake up time. This wakes you up slowly, as opposed to jarring you awake. It’s more natural and sets you up for the day feeling great and full of energy.

Remove Your Alarm Clock From Your Bedside – Sunrise alarm clocks aren’t cheap. A less expensive alternative to ensure that when you wake up, you get up; is to place your alarm clock at the other end of your bedroom. So when it sounds, you have to get out of bed to turn it off. And when you’re up, you’re up!

Get to Bed Earlier – If you’re going to bed late then it’s going to be harder for you to get up early. That’s just common sense. Plan your workouts into your daily routine so you ensure you are getting everything done in good time.

Make Exercise the First Thing You Do – If you settle down to have breakfast, then you risk reading the newspaper, checking your e-mail or watching TV. Before you know it you’ll have missed your window of opportunity and it will be time for work. Start warming up right away.

Remember How It Feels! – Remember just how good it feels as you breeze through the day full of positive energy and confidence… invigorated from your morning workout. Exercise really does make everything better – even work!

The start of your day is a good indication of how the rest of the day will go, so use these tips, try exercising in the morning and see if it feels as great for you as it does for everybody else.