Blog Archives

New workout: “KB500 – kick your butt core workout”

this Wed 5:30pm we will be starting another workout here at GT Fitness Studio – its a kickboxing workout designed to burn at least 500 calories using various forms of “martial art” style exercises focusing and attacking the core.

Steve-O will be here instructing the class with over 29yrs of martial art experience you will be guaranteed to kick, punch, and chop your way through this workout

It’s open registration ($10) , no contracts or memberships, just show up and get the workout!!

Olympic swimmers lift weights too – just like we do

The 2012 London Olympics are in full swing  now and I wanted to bring to your attention the workouts that Micheal Phelps and athletes do to prepare for the games.  Peek at these videos I found and you will see some of the same exercises you do with me here at the studio

 

 

 

 

 

 

Bulky Women: Say it Ain’t So

Have you ever seen a bulky woman?

I believe these to be bulky women, these are not soccer moms.

They lift weights, they EAT.

They lift weights, they EAT.

They lift weights, they EAT.

(On the 4th day they take steroid injections)

Woman are not naturally made to have “BULKY” muscles

Some men aren’t either.

The only way a human body can grow muscle tissue and become “BULKY” is to workout and provide that muscle with calories and nutrition so it can grow.  There is no other way it can or will happen.

If you are male or female and want to look/feel bulky then you have to evaluate your training and nutrition program.  Muscles need the surplus of calories plus a proper physical stimulation to hypertrophy.

People who eat too many calories and do not workout properly will store more body fat and become Obese.

Muscle is your metabolism and the main way to burn calories and lose body fat, without muscle you have no metabolism.

On the flip side a muscle will atrophy or get smaller if you malnourish it and reduce the amount of calories it recieves.  A strong healthy muscle will lose density if you starve yourself and don’t eat.

Skinny people don’t eat enough, Obese people eat too much.

If you have any questions about burning more body fat or what exercises you need let me know, I can help.

“Being a novice is way overrated”

The myth of preparation – Seth Godin (repost)

Beginner.001-001

There are three stages of preparation. (For a speech, a product, an interview, a sporting event…)

The first I’ll call the beginner stage. This is where you make huge progress as a result of incremental effort.

The second is the novice stage. This is the stage in which incremental effort leads to not so much visible increase in quality.

And the third is the expert stage. Here’s where races are won, conversations are started and sales are made. A huge amount of effort, off limits to most people, earns you just a tiny bit of quality. But it’s enough to get through the Dip and be seen as the obvious winner.

Here’s the myth: The novice stage is useful.

If all you’re going to do is go through the novice stage before you ship, don’t bother. If you’re not prepared to put in the grinding work of the expert stage, just do the beginner stuff and stop screwing around. Make it good enough and ship it and move on.

We diddle around in the novice stage because we’re afraid. We polish (but not too much) and go to meetings (plenty of them) and look for deniability, spending hours and hours instead of shipping. And the product, in the end, is not so much better.

I’m all for expertise. Experts, people who push through and make something stunning–we need more of them. But let’s be honest, if you’re not in the habit of being an expert, it’s unlikely your current mode of operation is going to change that any time soon.

Go, give a speech. Go, start a blog. Go, ship that thing that you’ve been hiding. Begin, begin, begin and then improve. Being a novice is way overrated.

A Workout for your kids and Bowling Green Parent Magazine

This Thurs 9-16-10 at GT Fitness Studio there is a photographer coming to take pictures for the new Bowling Green Parent Magazine due out October.

I need those of you that are interested to come d0 a workout today with me, Jessie and your kids.

I have the most kids participating in my program than ever before and I’m so excited and thankful you parents are starting to include your kids.

Those of you that have brought your children before or just want to see whats going on please come on out and be a part of it.

(We will not be serving punch and cookies)

baseball and soccer 14-15yr olds getting some core trainingEthan he trains for kids triathlons (just like his Dad)

Kyle 15yr old swimmer working legs for push off the starting blocksMax - holds the overall record for 32mins rowed in one session (in football pants)

Related Articles

Must have workout clothes for females, the top 4 – Get Toned

NuMetrex sports bra with heart sensing fabric

Image via Wikipedia

One of the first things I tell women that come to train with me is to wear comfortable clothing.  We do all sorts of different exercises and without the proper attire your workout could suffer.

1. Lululemon Groove Pants

Lululemon Groove Pants

If you’ve never tried Lululemon pants, you must! So much chicer than your average pair of baggy sweatpants, Lululemon’s Groove pants are the holy grail of stretchy pants–they’re thick but not too thick, just the right length, and come in numbered sizes instead of your standard S, M, and L. If you’re a tall girl, you’re in luck–Lulu makes long lengths as well!

One caveat: Groove pants start at $98. But these pants will make any butt, big or small, look FAN-TAS-TIC. Plus, you’ll wear the heck out of them, so the price is worth it! Groove pants are great for yoga or pilates due to their stretchy construction and movable fit, but they can also make a seamless transition to class attire in a pinch–talk about versatile.

Find a Lululemon store and shop online for a huge selection and special exclusives, like the Dark Denim luon pair featured above.

2. Nike Tempo Running Shorts

Nike Tempo Shorts

Available in a plethora of fun colors, Nike‘s Tempo shorts are a favorite pick among female college students, athletes or otherwise. A perennial warm weather favorite, you’ve probably noticed girls on campus in these shorts. If you’re in the market for new exercise bottoms of your own, Tempos are definitely the way to go.

Made from Nike’s special Dri-Fit fabric that wicks away sweat to keep you dry, Tempo shorts feature a 3 inch inseam, built-in briefs, and mesh side panels in contrasting colors. Don’t have time to change before class? Throw on a graphic T, a hoodie, and flip flops for a look that is casual and sporty.

You can find these shorts at all major sporting goods stores, including Dick’s Sporting Goods, Sport’s Authority.  If you prefer to shop online, Nike’s website

3. C9 Champion Sports Bra

Champion Sports Bra

The inexpensive Champion line sold at Target makes my favorite sports bra ever. Their bras fit well, don’t lose their elasticity over time, and provide great support, plus they come in super cute colors and patterns. If you have a large bust, Champion bras might not work for you, but definitely head to Target and try one on just to be sure.

At under $20, these bras are an absolute must have–in more colors than one! Get to your nearest Target store and pick one up, or check out the selection at Target.com.

4. Under Armour HeatGear Tank Top

Under Armour HeatGear Tank

Under Armour’s HeatGear tank tops are great in and out of the gym. They come in a variety of colors, have a comfortable compression fit, cute racerback, built in bra, and a flattering long length.

Of course, these tanks also boast some great technological features, too–the HeatGear fabric wicks away moisture to keep you cool, and the fabric has anti-microbial properties, plus an impressive 30+ SPF sun protection which will come in handy if you’re taking your workouts outside.

While probably not appropriate for everyday classes, in an emergency, the HeatGear top is okay for normal wear, especially because of its long length. True story: when I locked myself out of my house this summer and needed to go to a nearby grocery store to use a phone, I was so glad I was wearing this top and a pair of shorts instead of a sports bra!

repost from CollegeFashion.net

GT Fit: 5k run tips

Healthy Melrose 5K Race 023-8x11

Image by Paul-W via Flickr

A 5k race is  a very popular race and distance for all levels of fitness enthusiasts.  The 3.1 mile run is awesome challenge for the beginner and great place for more experienced runners to gauge their current fitness level.  Any given weekend there is a 5k going on and usually involves some charity or organization sponsorship so entering races is also a good way to give back to your community.  The distance seems daunting at first when you’re not fit and starting to train, but the body was made to travel so 3 miles isn’t much.  Once race day arrives adrenaline takes over and will aid in your efforts.

Here are a few things to help you prepare for the race.

  • Eat as you normally would, the 5k distance does not need a carb load
  • wear comfortable shoes but not new shoes (avoid blisters)
  • don’t wear to many clothes, allow for increase in body heat
  • warm up before race, don’t start cold
  • not too fast out the gate and run on “E” the last half of the race
  • find a nice rhythm or running pace, tuck in behind somebody and follow (less wind)
  • do your best, the last runner to cross the line is just the slowest winner

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