NEW CONTACT EMAIL ADDRESS

bodytecfitness@windstream.net

Any of this sound familiar to you?

yoga anyone??

You asked for it and now you got it.Bodytec will begin having yoga classes on May 18.Classes will start promptly at 6p.m and will cost members $5.00 and non members $10.00.

Space is limited to the first 25 so RSVP as soon as possible.

For more info call mark at 478.987.8516

Nothing ventured nothing gained??

Need to take in more fruits,vegetables and CASH in 2009?

Go here (www.zoegetics.com) to find out about an exciting new business starting up right here in the middle Georgia area.

zoegetics

Questions?? Call 478.987.8516

10 tips

Are you having trouble sticking with your fitness program? Stay motivated with these 10 simple tips.

Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are 10 tips to help you stay motivated.

1. Set goals. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. If you haven't exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk.
2. Start slowly. If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It's better to start slowly and progress gradually.
3. Think variety. Vary your activities to keep boredom at bay. Alternate walking or biking with swimming or a low-impact aerobics class. When the weather cooperates, do your flexibility or stretching exercises outside. Play soccer with your kids. Join a health club or martial arts center to broaden your access to different forms of exercise.
4. Have fun. You're more likely to stick with an exercise program if you're having fun. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Trade your running shoes for a swimsuit. Remember, exercise doesn't have to be drudgery.
5. Make physical activity part of your daily routine. If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child's music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.
6. Put it on paper. Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated.
7. Seek support. You're not in this alone. Invite a friend or co-worker to join you when you exercise. Work out with your spouse or your kids. Take a class at a local fitness center.
8. Track your progress. It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you're making progress.
9. Reward yourself. After each exercise session, take a few minutes to sit down and relax. Reflect on what you've just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
10. Be flexible. If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding.

Lift weights to lose weight.

Deborah L. Mullen, C.S.C.S
Strength and Conditioning Specialist
Simple Fitness Solutions
San Luis Obispo, CA


Why Diets Don't Work

If you go "on a diet", what does that mean? That you will eventually go "off the diet". If you haven't changed your eating and physical activity behaviors, what's going to happen? Rationally, you know the answer, but emotionally, you engage in wishful thinking, hoping that this time you will lose the weight and keep it off. What weight are we talking about? When people tell me they lost 12 pounds in two weeks, I ask "12 pounds of what?" On low-calorie diets, about 25 percent of the weight loss may be muscle (Ballor & Polehlman 1994).

Losing muscle is a bad thing. Muscle tissue is very active--it burns a lot of calories. Every pound of muscle burns about 35 calories per day. Using the above example, if you lost 12 pounds, then, you lost three pounds of muscle. You would be burning 105 less calories per day or 3150 per month. Since there are 3500 calories in a pound of fat, you would gain almost one pound of fat per month just from the muscle mass that you lost!

Why The Middle-Aged Spread Keeps Spreading

Inactive adults lose around one-half pound of muscle per year, or five pounds per decade. Since most people continue to eat as much as usual, what's going to happen? If you take in more calories then you burn, the extra calories get stored as fat. Fat is less dense then muscle---a pound of fat takes up more room than a pound of muscle. This means that as you lose muscle and gain fat, your weight might remain the same over the years, but your waistline will continue to expand!

Rev Up Your Metabolism--The Key to Permanent Weight Loss

How can we lose and keep off extra fat? You need to increase your resting metabolic rate (RMR), which is the pace your body burns calories at rest. Your RMR is closely linked to the amount of muscle you have--remember, muscle burns more calories than fat. Adding muscle will raise your RMR and will greatly increase the chance that the weight loss (more accurately fat loss) will be maintained.

Strength Training Versus Aerobic Exercise

Contrary to what many people think, strength training is as important, maybe more important to successful fat loss than aerobic exercise. The reason lies in the amount of calories that are burned when you aren't exercising. Depending on the intensity and your weight, an aerobic workout (walking, cycling, stair stepping) will burn approximately 300 calories per hour. If the exercise is strenuous enough (which is unlikely in the beginning exerciser) the RMR will be elevated temporarily up to a few hours afterwards. Compare this to strength training which elevates the RMR permanently. The RMR accounts for 60 to 75 percent of your daily calorie expenditure, so even a modest increase will help burn off more fat.

One study (Campbell 1994) found that a three-month basic strength-training program resulted in the subjects gaining three pound of muscle and losing four pounds of fat, while eating 370 more calories per day (a 15 percent calorie increase). Remember, aerobic exercise generally doesn't increase muscle tissue. In fact, excessive amount of aerobic exercise combined with a low-calorie diet can cause the loss of some muscle tissue. This is not to say that overweight individuals shouldn't do aerobic exercise--it offers many health benefits and is a part of a weight loss program. It's just that aerobic exercise by itself may not be the best solution for permanent weight (fat) loss.

Don't think that you need to workout in a gym for two hours to strength train. Significant gains can be made with a consistent 30-minute workout performed 2 -3 times per week. Check out the Simple Fitness Solutions Strength-Training Kit for an easy way to train at home. This could be your key to successful weight control

The perfect Christmas gift

Searching for the perfect Christmas present?Let BodyTec fitness club help.We can help in a couple different ways.

Drop by today to pick up your gift certificate for a gym membership..What a perfect Christmas present-the gift of health.

Want to add a couple home workouts to that routine?With the weather getting colder what better way to exercise than on your very own piece of cardio equipment?

Bodytec is an authorized dealer of bodyguard cardio fitness equipment and can save you big $$$ on anything cardio.Order today and in less than a week your brand new treadmill,elliptical,stepper or bicycle will arrive at your door.

All home equipment comes with a 10 year warranty.The best in the business by far.

More info here. www.bodyguardfitness.com

Call today for a quote.