Be a Fitness Nomad

New Blog Site

2011-02-05T05:07:00.000-08:00

The New Blog Site is located at:

http://www.johnashworthblog.com

It is now known as The Fitness Nomad Report.

See you there...

John

The Hidden Benefits of Exercise

2008-07-18T15:59:00.000-07:00

The Hidden Benefits of Exercise

I just heard it again today from three differentpeople. "My energy level has improved dramaticallysince I started working with you. And regardless ofhow much weight of loss I've to this point, I feelincredible!"

I just love these kinds of comments from clients. Itreminds all of us how important regular physicalactivity and exercise is, regardless of its effect onour waistline.
So, I thought for today's topic, it would be fun tooutline what I'm calling "The Hidden Benefits ofExercise."

Here are four really juicy ones:

1. Exercise can actually improve your genes

Finnish scientists in a recent study found thatvigorous exercise modified two genes involved in TypeII diabetes and reduced the risk of developing thedisease, independent of changes in weight or diet.

2. Exercise will double your energy level

In research on older people, scientists have discoveredthat strength training for an hour twice per week foronly 6 months was enough to at least partially reversethe mitochondrial impairment and muscle weakness oftenpresent in older individuals. The mitochondria of the cells are the"energy generators" of the body.

3. Bigger Brains

Even newer research shows that regular exercise maycause your brain to grow new neurons. Just walking for3 hours per week has been shown to be enough toliterally "grow" the size of people's brains. And thebest part is that the part that grows, is the part mostinvolved in memory and cognition.

In general, regular exercise is excellent nutrition foryour entire nervous system. It heals reduce harmfulinflammation and also helps prevent tiny strokesthat can impair your ability to think clearly.

In addition, levels of beneficial neurotransmitterssuch as dopamine , serotonin, and norepinephrine arehigher in those who exercise. These, in turn, may helpreduce depression, elevate mood, and help you focusbetter.

4. Exercise makes you smarter

Especially in older individuals regular exercise hasbeen shown to improve memory, concentration in goingfrom one mental task to another, and focus on aparticular task - like driving for example :)

Kids who exercise have fewer problems with attentiondeficit disorder and they also learn faster. Which iswhy it make absolutely NO SENSE AT ALL to cut PhysicalEducation out of school curriculums!

Studies have actually shown that physical education inschools improves academic performance.
One study in particular performed by the Department ofEducation in California of more than 350,000 fifthgrade students found a direct correlation betweenphysical fitness and SAT scores.
It should be noted that only 1 state in the entirecountry mandates physical education and that isIllinois.

Forget the Gym this Weekend - Let's Go Wrestling

2008-06-06T11:33:00.001-07:00

written by John Ashworth
Owner, The Fitness Nomad
http://www.TheFitnessNomad.com

Yes, you heard me right. The weather (aside from a little rain) should be fantastic and your lawn should be plush, so take the opportunity to get out in the back yard and play with your kids. You'll get some great exercise at the same time!

If you have young children you know what I'm talking about when I say that wrestling on the floor with them is great exercise. This is full body activity that demands full body control and stamina and it's a great way to teach your kids a health lifestyle and body control at the same time.

Wrestling requires use of the almost all of the body's muscles at once. This makes it a tremendous workout. And if you don't have kids, you still have no excuse, wrestling with your significant other can also be great fun and good exercise at the same time.

All of the bending, twisting, dodging, and constant movement require a lot of effort and it's a great distraction from the true work at hand and a good break from a traditional strength and conditioning program. The act of wrestling can also be a great way for your kids to build confidence as they gain more and better control over their bodies.

You can try some of the following wrestling drills to encourage better balance, footwork, joint movement, and fair play.

The Bear Crawl

This is essentially the same this as crawling like a baby on all fours, but instead of being on your knees you are on your feet and hands. Try this move across your living room right now. You will likely be surprised at how taxing it actually is.

The Crocodile Crawl

For an added neurological challenge, this is the same thing as the bear crawl, except that you move the same side arm and foot forward at the same time. Your mind and body are not used to that kind of "same-side" movement and therefore, it becomes great brain and body exercise.

OK, now you're warmed up, lets try some partner movements...

The Hopper

This one helps develop better balance and movement. Grab your partner's foot and hold it at waist height. Then have your partner try and hop and keep balanced as you move their foot (gently) around. The goal is to force your partner to continue to adjust their balance without falling. Be careful! :)

Steam Roller

This is one of my personal favorites. Just ask Carl or Ana. One person starts on the floor (the steamroller) while the others begin in a bear-crawl (described earlier) position. The steamroller starts rolling and the bear crawlers try and avoid being squished by crawling over the top of them.

Just wrestle...

Get down on the floor or on the grass and get moving. You will be surprised at how demanding this activity really is - especially if your kids are a little older :)

Have Fun!

Just some Pictures Today

2008-04-28T07:45:00.000-07:00

Greetings Friends...

I purchased a new digital camera over the weekend. I did this for a variety of reasons. First, it encourages more walking, because I love to go on hikes and shoot great pictures.

Second, I wanted to better capture some of the happenings here at The Fitness Nomad Studio. The other camera I was using just wasn't doing it justice!

Here are a few great shots of the kids I captured this weekend...

Take care,
John

http://www.TheFitnessNomad.com

Spring is Finally Here - Time to Walk!

2008-04-01T04:40:00.000-07:00

written by John Ashworth
Owner, The Fitness Nomad

One of the great challenges for the avid walker (myself included) is in increasing the intensity of the movement. Yes, walking is great exercise. Yet, the challenge is that as you become more fit, it becomes more and more challenging to get a significant heart rate response and to really feel like you’re working hard enough.

Fortunately, there are plenty of choices when it comes to increasing the intensity of your walking program.

First, make sure to go at a good pace. I see too many people strolling instead of walking. And I mean walking with purpose and fortitude and with the arms fully engaged in the exercise.

Second, head for the hills! Now, when I lived in San Francisco, that was easy. Around almost any corner, there was a nice size hill, and the views were spectacular! Here in Wisconsin, it is more difficult. But this is no Illinois, and you might be surprised how easy it is to find hills of varying grades just outside your front door. And if you can work them into your loop, you can add significant intensity to your walk.

Don’t be afraid to commit to driving somewhere a couple of days per week to find a good walk either. There are plenty of them around here, and changing the scenery will inspire you. The greatest thing about walking is that it places you in direct connection with your environment. This can really do something special to your spirit, and will help motivate you in the long run. It is also an excellent way to vary your exercise routine.

Third, here are 5 Exercises you can use to “Step-UP Your Walk”

Note: all of these exercises can be done at regular intervals during your walk. And intertwined with some good hills will help increase your average heart rate. And an increased average heart rate means more benefits from the exercise.

I’ll see you on the path…

Step-ups
Squats
Lunges
Bench Push-ups
Heel Raises

Bonus for Superstar Walkers…

1. Star Jumps – these are also great for your bone strength and health!

Yes, it’s mostly leg exercise for now. But that’s because I didn’t want to throw too many at you all at once, and also because those leg muscles are big and strong and help increase that heart rate.

Don’t forget to breath.

Also, if you would like pictures of these exercises, you can send email to: john@thefitnessnomad.com

Be a Fitness Nomad!

Home Sweet Home

2008-03-12T15:24:00.000-07:00

written by John Ashworth
Owner, The Fitness Nomad
http://www.thefitnessnomad.com/

It always feels so good to get back here. Back to the studio that is. I've been gone all day at Wind River Financial. A company that has hired me as their Corporate Health Coach for the year. I've really been enjoying myself, but it's always nice to come home. For those Wind River folks who might be reading this, please don't take it personally, but coming back to my office here at The Fitness Nomad after being gone most of the day simply feels soothing.

I love it here at the studio! Especially in the evenings from about 4 - 8 PM when this place really starts to come alive. Personal training sessions start, Group Training ramps up at 6 PM and the energy level in the studio is enough to launch the next space shuttle.

It took awhile to get here. Years of very hard work in fact. And we are still no where near where I want to be with this business and my mission of spreading the good word about the work we do here. Sometimes, I actually feel frustrated about that because it's hard for me to imagine why anyone would choose not to be here with me in the evenings :) What better place on earth could there be?

Can you sense the sarcasm?

What I'm trying to get at is this...if you've been thinking you 'might' be interested in working with us here, or even just stopping by to check out the studio, I'm encouraging you to just do it! And if you do, make sure to come by when this place is Hot with energetic people in focused pursuit of their goals. Like I said, there's nothing else like it. For us anyway...

Hope to see you soon...

John
608-831-9256
john@thefitnessnomad.com

PS If you haven't yet looked at the incredible deal I'm offering on our Group Training Program, visit this link for more information right away. I'm not sure how much longer I can offer this program at this price... http://www.NomadGroupTraining.com

How to Jump Start Your Fitness Program for Spring

2008-02-28T18:08:00.000-08:00

written by John Ashworth
Owner, The Fitness Nomad
http://www.TheFitnessNomad.com

I'll admit it, Exercise has been difficult this winter. Outside of the gym, the air is cold, the snow continues to fall, and it seems that at this point, the entire state is covered in one big sheet of ice. My walks outside have been difficult, and yes, even I have had trouble getting enough exercise in during this challenging season.

Never fear, however, Spring is on the way. No matter what, it has to come. It has no choice. So, I thought I might help you jump start your fitness program in preparation for more activity this Spring.

Around the new year, I talked a lot about why those New Year's Resolutions Fail. Two of the biggest reasons is that people start doing too much too fast, and they have no clear plan of attack. To prevent this from happening to you this spring, I'm offering you my Fitness Nomad Fast Start Exercise Program.

Go to http://www.TheFitnessNomad.com to download the full report. Look for the link at the top of my home page that offers the latest content from my segments with Leigh Mills on Channel 15 News.

Here is a Week by Week Synopsis of the Program

Week #1

-20 Minutes of time Based Strength Work: a little pushing, a little pulling, squats and a couple moves with the stability ball.
-Perform each exercise for 30-60 seconds

-15 minutes of Cardio at least 3 days of the week

Week #2

-A total body strength workout using dumbbells (6-10 exercises total)
-Choose one strength exercise for each major muscle group of the body
-Do 1 circuit of those exercises at a weight you can lift about 15-20 times

-20 minutes of Cardio at least 3 days per week

Week #3

-The same total body strength workout using dumbbells
-This time though, you're going to go through the circuit 2-3 times
-You're still choosing a weight you can lift about 15-20 times

-20-25 minutes of Cardio at least 4 days per week

Week #4

-Time to crank it up a little
-The same total body strength workout using dumbells
-Now, though, you're staying on each exercise for 2-3 sets in a row.
-Again, start at a weight you can lift about 15-20 times
-Increase the weight for the second set by 5 pounds
-If performing a third set, drop the weight back down to the starting weight for the third set

-30 minutes of Cardio 4-5 days per week

Nutrition

-Eat Like a Nomad
-This means you are eating strategically...5 - 6 balanced meals per day
-A balanced meal is one that includes lean protein, healthy carbohydrates, fruits, vegetables, good fats and fiber

Go get em'

And remember, for the full version of the routine, go to:

http://www.TheFitnessNomad.com

“5 Keys To Transforming Your Body In Record Time Flat!”

2008-02-01T12:38:00.000-08:00

by John Ashworth, The Fitness Nomad
http://www.TheFitnessNomad.com

Step 1: Define Your Goals, Motivation And Commitment

· What specifically do you want to improve?
· Why is your goal important to you?
· How committed are you (scale 1-10)
· Identify any obstacles standing in your way, and get support to breakthrough them!

Step 2: Evaluate Where You Are Right Now

-That which you wish to improve must be measured!
-Weight
-Bodyfat
-Strength
-Measurements
-Etc.

Step 3: Design A COMPLETE Program To Achieve Your Goals

A comprehensive health & fitness program MUST include each of the 6 components of success!
1. Nutrition- The foundation of all health & fitness
2. Supplementation- To fill in the voids in your nutritional program
3. Resistance Training- Increase lean muscle mass and metabolism
4. Cardiovascular Exercise- Optimize fat loss
5. Flexibility- To prevent injury, promote recovery
6. Coaching- Knowledge, Support, And Accountability

Step 4: Take ACTION and Implement Your Program

-Learn each of the components of your program
-Take action and implement
-Commit to push through 21 days “no matter what” to break free from your “rubber band”

Step 5: Assess Your Progress and Update Your Program

-You must regularly assess your results by measuring again that which want to improve
-Failure to do this leads to plateaus, frustration, and backsliding
-Take responsibility for doing this ensure your continued progress and ACCELERATED
success!
-Have an expert review your progress and program to identify necessary “course corrections”
to succeed! Program

Frequently asked questions about beginning a health & fitness program:

Q: How long does it take to see results?
A: Give yourself a good 90 days, and in some cases longer, to achieve significant results with your program AND cement in the new lifestyle necessary to maintain your results.

Q: Why do some people succeed with achieving their health & fitness results why so many ‘spin their wheels’ year after year and ultimately fail to reach their goals?
A: There are many reasons for failure. But the way to GUARANTEE success is to follow a proven model or “system” that produces results. Ignore this at your own risk, or follow these 5 steps we’ve reviewed here and you’re success is GUARANTEED!

Q: What's the best way to achieve the results I want to accomplish in the shortest period of time possible?
A: By following the model reviewed here and getting expert coaching from a professional. Having an expert guide you along the way, provide the knowledge you don’t have, and get support and accountability are all essential to produce the best results in the shortest period of time possible.

Nobody becomes a champion by reading out of a book or by simply “following the herd.” All successful people invest in working with a coach to shorten their learning curve. Plus it makes the process a whole lot more fun!

To take advantage of a Free Week of Personal Training visit:

http://www.TheFitnessNomad.com

Take care,
John Ashworth, Owner
TheFitness Nomad
608-831-9256

A note about Trolls

2008-01-29T04:40:00.000-08:00

written by John Ashworth
The Fitness Nomad
http://www.TheFitnessNomad.com

Every morning I awake, and if it's winter time, I turn on the gas fire place and go to work for a couple hours before the kids and Laura wake up. The time is quiet and sweet like freshly fallen snow early in the morning. Today, I did the same. I got up even earlier because I'm excited about the Big Event, "How to Make 2008 Your Best Year Ever."

I also started out slightly frustrated because for more than a month I've spent most of my morning time and a lot of other time, planning the biggest event (other than my wedding) of my life. And the weather is not completely cooperating. But when I got out to the living room this morning, and began setting up my workshop away from the office I found something...

Do you remember those little troll dolls that were popular back in the 80s? The ones that came dressed in different outfits and allowed you to style their hair in all kinds of different creative configurations? Well, I found a couple of those dolls on my living room floor this morning. So what, you're saying to yourself. So, let me elaborate slightly.

My sister Wendi loved those dolls, even as an adult she always had them around. When her and I were living together during our last year of college we used to love to hide them in each other's stuff for some really good laughs. Wendi was a true character in every sense of the word. She had a lot of personality and she was not afraid to share it with anyone. We had a lot of good times, and I always cherrished out relationship as brother and sister.

So, here we are on the morning of my big event. The one I'm putting on in honor of her, and what should I find on my living room floor first thing in the morning? Trolls. Yes, those trolls belong to my children, but they haven't had those out in months. Wendi is here today. And this is important. Because I want to share something else about her that we all need to honor right now.

Wendi didn't take shit from anyone. She did what she thought was right, told people how she felt, and moved through life like a force of light. She skipped her high school graduation for a big soccer tournament. And she didn't care what anyone thought about that. She knew that this was what she wanted to do and she did it, with absolutely no regrets. She was so incredibly sure of herself that it made everyone that came into contact with her stronger.

You won't hear a lot about Wendi at tonight's event. First of all her presence in me speaks for itself. And second, tonight's event is about YOU, not her. The point of this little musing I decided to write this morning is this...

As I said in my email today, the difference between people who are successful in achieving their goals and those who are not is ACTION, MASSIVE ACTION. Wendi exemplified this in her era and her passion will have to live through the rest of us for now.

So, tonight, as you might be trying to decide whether or not to attend this event remember this previous paragraph and take stock of what you really want out of life and then make some strong notes about what you think you really need to do to go out and get it. Because I'll be there tonight with my colleagues and my staff and all those involved in this endeavor. And I will not be holding back...

See you there.

John

5 Biggest MISTAKES People Make With New Year's Weight Loss Resolutions

2008-01-04T14:23:00.000-08:00

written by John Ashworth, Owner
The Fitness Nomad
http://www.thefitnessnomad.com/

It's that time of year again- the time when millions flock to the gym, go on a diet, or join a weight loss center; when everyone resolves to get healthier in the upcoming year. Less than 20% stick to their New Year's resolutions, on average, and the biggest resolution failures are often fitness related.

Many people set New Year's goals to improve their health and fitness and begin new exercise programs. Yet after investing time and money, most fail to get any traction and achieve significant long term results.

Here's Why:

1. Setting an unattainable goal. We all want to jump directly to our ideal health and fitness level, but there are steps in between. Avoid setting the same high standard resolutions that you continue to unsuccessfully achieve year after year. This will only set you up for frustration, failure, and disappointment.

2. Starting an Incomplete program. To be successful, a program must be complete. A complete program includes attention to nutrition, resistance training, and cardiovascular exercise – all leading to a "synergy" effect for maximum results.

3. No accountability. Success achievers know that accountability is essential to move from intention to results. Without support and regular "check-up from the neck up," life's distractions quickly take many off course. Use accountability to stay on track with goals to avoid plateaus or backsliding.

4. No professional guidance. Many begin a fitness program without defined goals or a plan to achieve them. To achieve significant, long term results, the guidance of an expert puts one on the right track.

5. Push too hard, too soon. We all come into January raring to go, full of energy and enthusiasm for our new goals and new year, but in reality our body needs to be given time to adjust to a new exercise program. When starting a new program we need to avoid pushing too hard in the beginning, which can causes soreness, stiffness, even pulled or torn muscles.

Knowing common mistakes and pitfalls before hand can prevent frustration, injury, and loss of motivation. Taking steps to prevent them from occurring will guarantee a happier and more successful fitness program for a new you in 2008.

Try These Easy Winter Workout Strategies

2007-12-20T12:29:00.000-08:00

Christmas is almost here and there is lots to do, and of course, lots to eat. Amidst this craziness is the special feeling that the season brings us. Unfortunately, the season also comes with the opportunity to put off your fitness program. After all, when it gets cold and you find yourself inside much more often, your overall activity level can drop off tremendously. This, in combination with all of the food, can be a recipe for lots of weight gain during the Holidays and Winter Months. The average person gains 5-10 pounds around the holidays.

Here are 4 Strategies to help keep you fit this winter:

1. Shift your workouts inside gradually. Yes, it's already December, and this strategy works better if you start in the fall, but it still applies, because let's face it, January and February will likely bring even colder weather. Starting now, find ways to exercise inside. Shift an increasing number of workouts indoors over time so that by the time the really cold weather hits, you've got a new plan in place for physical activity and exercise.

Also, since it is better to start this strategy in October instead of December, another strategy would be to embrace some type of new challenge that you have not yet tried or that you have not spent time doing lately. For example, Winter can bring an excellent opportunity to focus on your Yoga or Pilates practice. The improved core strength and flexibility will give you a head start into your outdoor activities in the Spring.

2. Workout outside at least once per week. It's hard to get enough fresh air in the winter time. Try a brisk walk for 15 - 30 minutes outside during your lunch break or first thing in the morning. You will be surprised by how much this invigorates you.

3. Try a New Winter Sport Every Two Weeks. Christmas is coming...ask someone to buy you a pair of cross-country skiis or snow-shoes and get out there an learn how to use them. Then, keep trying new winter sports every 2-4 weeks. There is nothing better than a night time skate down at your local park. Under the lights and on a relatively calm night this can really help you learn to embrace the winter. Call me. I'll join you if I have the kids in bed on time.

4. Shovel your neighbor's walk too. I hear a lot of people complain about all of the snow. But the truth is, snow presents many excellent opportunities to get additional exercise. Yes, I own a snow blower, but I still shovel as much as I can because I love the exercise it provides. When I'm done with my house, I take care of the neighbor's as well. It does her a big favor and of course, let's me burn that much more energy and extra calories. Then I don't have to worry so much about that extra cookie or two I might have later in the day.

In addition to shoveling snow, sledding is also another excellent way to have a good laugh and work the body. Sixty minutes of walking up and down a big hill in big boots and through thick snow might be the best workout you've had in quite some time.

Good luck and I would love to here your stories about what you might be doing to stay fit this winter.

We also still have room in Group Fitness. Got to: www.NomadGroupFitness.com to reserve your spot.

Take care,
John

http://www.TheFitnessNomad.com

_____________________
The Fitness Nomad
John Ashworth, Owner
www.TheFitnessNomad.com

It's not too late to Shape Up forThe Slopes

2007-12-06T09:20:00.000-08:00

Well, yes, it would have been better ifyou had started training a couple of months ago, but it's OK. You can still do a lot to help enhance your fun on the ski slopes and prevent injuries.
According to Robert Pedowitz, MD, PhD,Chief of Sports Medicine at TheUniversity of California, San Diego,skiing and snowboarding cause the mostwinter injuries of any sport. Since he's from San Diego I could add that he might also be leaving out the injuries sustained when shoveling, or just waking down the ice-laden sidwalks. Because it never even rains in Southern California. I know. I grew up there.

The good news is that many of these injuries can be prevented. Not to mention how much more you will enjoy yourself on your next ski trip as you carve through the slopes again and again, because you are stronger, fitter, and better able to maximize a full day of skiing.

Here are a few tips for a safe and powerful season of skiing andsnowboarding:

1. Of Course, it's time to hit theweights...

It seems like every time we have a discussion like this, I'm recommending that you do some strength training. Why? Because it makes you stronger and better able to handle the demands of life and in this case, the fun stuff like skiing and snowboarding.

Strong muscles protect your joints. Your knees are at a particular risk when you are on the slopes. Strong muscles help you perform better by preparing your muscles for the demands of skiing. A skiing specific strength training routine can make all the difference.

Now that we are in the season, the recommendation would be to do some strength training twice per week. Do 2 sets of 12 - 15 repetitions of the following leg exercises. This will get you started. For a more complete routine, you can give us a call here at
The Fitness Nomad at 831-9256.

-Squats-Lunges
-Side Lunges
-Hamstring Curls, and
-Step Ups

Any exercise on the stability ball will also help a great deal, because they work on your core and a stronger group of core muscles will help you stay balanced and move more effieciently and effectrively down the hill.

2. Don't forget the stretching...

If there is one thing I have to remind my clients about more often, it is stretching. Length is strength. And in this case, strength of the lower body and core are what you want. So stretch your legs and lengthen your body at any chance.

Remember too that stretching is always more effective when the muscles are warm. So, take your first run down the hill a little slower. Then do some stretching at the bottom of the hill and as often as possible between your runs. You might be surprised to find yourself much less sore at the end of the day.

3. Cardiovascular Exercise will provide a strong foundation...

Skiing and snowboarding is a lot of cardiovascular work for the heart,lungs, and circulatory system. Start training at least 3 days per week aerobically. Get yourself into your target heart rate zone for at least 20-30 minutes for these three days, and mix in some intervals too.
Especially at higher altitudes, you are going to need as much cardiovascular fitness as you can get. And you get it my getting that heart rate up for extended periods of time as often aspossible.

For a complete skiing and snowboarding exercise program designed to fit your individual needs, give us a call at 831-9256.

Or fill out the form on our web site at http://www.TheFitnessNomad.com to schedule your complimentary consultation.

Of course, our New Group Fitness Program would also be a great way to train for your ski season. And there are only 7 spots left. Visit the following link for more information:
http://www.NomadGroupFitness.com

Take care and enjoy the snow. If you catch yourself complaining about all the snow, just watch your kids, or any kid, playing outside right now. That will change your perspective and your attitude and get you heading in a better direction.

John
http://www.TheFitnessNomad.com

Fit Yet?

Attention New Moms! Lack of sleep can make you fatter...

2007-11-21T11:48:00.001-08:00

written by John Ashworth, Owner
The Fitness Nomad
www.TheFitnessNomad.com

Want to shed the weight you gained during your
pregnancy?

Get some sleep!

Easier said than done, I know. My wife and I have had
two children ourselves. Good quality, uninterrupted
sleep is elusive in those early years. It becomes the
Holy Grail of Parenthood.

Yet, you must find the time to do it, because not only
will it keep you sane, it will help keep you fit.

Scientists now have evidence that lack of sleep for new
moms makes it more difficult to take off the baby
weight after the birth of their child.

In a study of about 940 mothers, researchers found that
those moms who were sleeping 5 hours or less when their
babies were 6 months old were much more likely to
retain baby weight compared with women who were
sleeping seven hours per night.

Only a difference of two hours, but a world of
difference on the scale.

The women who got 7 hours or more were able to get back
down to within a pound or two of their pre-baby weight
by the time of their child's first birthday. (Now,
don't be fooled, you could do it a lot faster than that
here at The Fitness Nomad Personal Training Studio.
Nonetheless, it demonstrates the importance of the need
for good sleep).

The women who got 5 hours or less, were 3 times more
likely to hang on to 11 pounds or more of their baby
weight.

This is concerning, not just to the mothers of course,
who want their bodies back as quickly as they can, but
also to their doctors.

This increased weight is carried mostly in the women's
belly, which is a dangerous place to keep it.
Increased amounts of belly fat are associated with all
kinds of unhealthy problems such as elevated levels of
cholesterol, Type II diabetes, and ultimately heart
disease.

It is important to also note that this correlation held
up for both first time moms as well as moms who have
more than one child. Which doesn't surprise me one
bit. Many of the new moms we work with here at The
Fitness Nomad Personal Training Studio report that they
never lost their baby weight after their last child was
born. No doubt this is due in part to the progressive
lack of sleep over the years as more children are added
to the totem poll.

All of this adds to a growing body of research that
shows a strong link between lack of sleep and weight
gain. Your body literally puts out more of the
hormones that promote weight gain. Specifically, the
hormones that make you hungrier.

So, I know that kitchen might be a little messy, and
laundry needs to be done. The list goes on and on.
But at some point, you just need to sleep.

Good night...

John

PS Happy Thanksgiving!

Are You Stuck?

2007-10-25T15:45:00.000-07:00

written by John Ashworth, Owner
The Fitness Nomad
www.TheFitnessNomad.com

The most common problem I find with people who don't work with a personal trainer on an on-going basis, but who are exercising regularly, is that they are often stuck. And ultimately frustrated, because they are not getting the results they feel they deserve for the work they are putting into their fitness program.

Most often, the problem is with their strength training program, which not only lacks the variability it needs, but also the creativity the body is starving for.

Here is a great way to rev up your fitness program, and ultimately your metabolism...

The Fitness Nomad Muscle Shaping and Endurance Strength System

There are two key concepts to this training strategy:

1. This is a Split Routine,

This means that you are training different parts of your body on different days. This allows you to increase the volume and intensity of your program without the risk of overtraining. In order to add volume and intensity without risk of overtraining we’re going to divide the muscle groups into two parts. You’ll work half of the major muscle groups one day, and the following day you’ll allow those muscles to rest and recuperate while you aggressively activate the remaining groups.

Because you’ll be working the muscles more intensely and with greater volume than you have thus far, you won’t need to work each muscle three times per week, but you’ll only target each group twice weekly. That allows for four resistance exercise sessions per week. Ideally you’ll work ½ the body on Monday, then half on Tuesday, devote Wednesday to cardio, and then repeat the Monday workout on Thursday followed by the Tuesday workout on Friday. Saturday would be another aerobic exercise day. In other words, it’s two days on, one day of aerobic active recuperation, two days on, another day of active aerobic recuperation, and on the seventh day.relax!

2. ISOLATION MOVEMENTS

Up until this point you’ve probably been performing multi-joint movements involving multiple muscle groups. For example, the squat has you bending from the knee joint and the hip joint recruiting the primary quadriceps muscles along with the gluteus. The chest press has you moving from the shoulder and elbow targeting the pectoral muscles but recruiting the muscles of the shoulder (deltoids) and triceps. With this program you’re still going to incorporate compound movements, but you’ll stagger them with isolation movements, movements which target a single muscle or muscle group and in most cases involves movement only at one joint. As an example, if you were to perform a lateral raise, where you are raising your arms to shoulder height with your elbows locked in one position, you would be isolating the shoulders.

By combining these two concepts, you will be surprised to find how much harder you will work, and how much more exhausted your muscles are when you're finished; and over the course of the next month, you might also be surprised to find new muscle groups popping out where you never noticed before.

Here is a sample routine:

Pushing Exercises (Front of the Body)

1. Lateral Raises - 8-12 RM
2. Dumbbell Shoulder Press - 6 - 10 RM
3. Chest Flys
4. Dbell Shoulder Press
5. Sliding Lunge
6. Dumbbell Squats
7. Rear Tricep Extesions
8. Dips
9. Seated Calf Raise
10. Standing Calf Raise

Pulling Exercises (Back of the Body)

1. Leg Curls
2. Bent Leg Deadlift
3. Rear Lateral Raise
4. Bent Over Row
5. Single Arm Lat Pulldown
6. Upright Rows
7. Concentration Curl
8. Barbell Curl
9. Wirst Curl (Flexion)
10. Reverse Curl

For a complete copy of the full Fitness Nomad Muscle Shaping and Endurance Training System, please visit www.TheFitnessNomad.com and click the link at the top of the page that directs you to the Channel 15 News Segment.

Or send an email request to: John@TheFitnessNomad.com

Good Luck and take care...

John

Are you a Perfect 10?

2007-10-16T14:31:00.000-07:00

I talk with people every day about how to maximize progress toward their goals. And it doesn't matter what the goal is, how far reaching it is, or how much work it is going to take to get someone there. The bottom line is that unless you are ready to take action today, nothing happens. You can sit and talk and analyze your own particular situation until it's upside down. It doesn't matter. Because until you take action, any action, you have made no real progress.

There is one very important question that I ask both clients and potential clients on a daily basis, and it is this...

"On a scale of 1-10, How committed are you to reaching and achieving your goals?"

Because after working with people for more than 14 years, and after having been a All-American soccer player myself, I know that unless you are a 10, you will fall short of your potential every time. Why? Because like I pointed out earlier, change takes action. Massive Action! And not just one action, but a series of actions every day and a relentless pursuit of your prize, whatever that might be.

You may have heard all this before. In fact, I'm sure that you have, but it is worth repeating over and over again, because you know what? It is likely that you have not done what you need to do yet.

I meet too many people who want change, but who are no where near that perfect 10. They might be a 7 or an 8 or even a 9, but unless you are a 10, life will get in your way at it's very first opportunity. And when you're not a perfect 10, you are much easier to trip up and send off track.

The good news is that you don't have to be perfect. In fact, bring yourself every day to the process of pursuing your personal, life, and fitness goals, and you will find that within this process of getting fit and losing weight is an awesome opportunity to truly grow as a human being. And guess what? That is what this is going to take. But again, you don't have to be perfect. You just have to be a 10, and be willing to take massive action every day, whatever that might be...

So, if you're ready to take that first step today. Give me a call or send me an email, and we will get you scheduled for your free consulation and health and fitness assessment (a $125 value), and best of all, an opportunity to take your first step toward being that perfect 10.

Take care, and Be A Fitness nomad...

John Ashworth, MA, CSCS
Owner
The Fitness Nomad
A Personal Training business in Middleton, WI

608-831-9156
www.TheFitnessNomad.com