Free Sample Bootcamp Class w/ Angela - October 15th in Hudson

Come Try Bootcamp! Let Angela Doherty take you through a high intensity, calorie burning, muscle conditioning work out. If your looking for a program to help lose weight, jump start your work out program or just need help getting motivated -- Bootcamp might be for you. There is only a couple spots left in the 12 week program -- try it on Friday to see if Bootcamp is right for you.

Friday - October 15th at 6AM in Hudson. Please reserve your spot today - CLICK HERE! Hurry, space is limited.

New Bootcamp Added to Westford

Due to popular demand we have added a second 12 week Bootcamp to the schedule for the Westford Location. Join Rich as he leads the class through 24 high intensity, challenging workouts. Guaranteed to help you lose weight, strengthen and tone!

Class will meet Wednesday and Saturday at 7AM . We still have a few spaces open. If you would like to see what all the buzz is about - come try a sample class Wednesday October 13th at 7AM.

Please Reserve your spot today by clicking here!

The 12 week bootcamp will begin on Wednesday October 20th!

Strength Training..

Strength



Strength training is designed to define, tone and strengthen your whole body! This is accomplished through the use of resistance which can take the form of a weighted bar, plates, or body weight in Group Power, weighted dumbbells, plates, or body weight in Group Active, or the body weight in Group Centergy, Group Kick or Group Step. In addition to this resistance training, the cardio portions of all of these classes and other cardio based Group Fitness classes have a strengthening benefit as the muscles overcome the resistance of the cardio workout.



Two Group Fitness based strength training programs you might find at your club are Group Power, which focuses exclusively on strength training, and Group Active, which incorporates cardio, balance, and flexibility training in addition to strength training.



The Benefits of Strength

How can strength training help you? Check out the proven advantages:

• You lose weight


• You lose body fat


• You tone your muscles


• You have more endurance


• Your clothes fit better


• You burn more calories both during exercise and when resting

In addition to these benefits, strength training keeps your bones and connective tissues strong. Since we may start losing muscle and bone strength beginning in our 20s, a strength training program like Group Power or Group Active can help reduce or stop these losses in their tracks.



What to Expect in Class



One of the great parts of Group Power, or the strength portions of Group Active, is that you work with adjustable weights so you can pick the perfect weight for your. As you gain strength, you can choose to add weight when you're ready, or it you have to take some time off or are having a bad day you can remove a bit of weight so that you can still benefit from a challenging but not overwhelming experience. The important thing is that you pick a weight that is challenging for YOU on any given day.



In addition tot he benefit of adjustable weights, using the plates alone in Group Power or the dumbbells in Group Active allows us to use both arms together, or one at a time. You'll usually experience both in every release. This helps keep one side of the body from compensating for the other and helps balance the strength of the body.



Don't forget the importance of core strength or strength in the muscles of the abdomen and the back. This area plays a big role in good posture, athletic performance, and in overall well being. Group Active, Group Centergy, Group Kick, Group Power, and Group Step all have one or more sections that typically incorporate core strengthening exercises.



Group Power and Group Active strength training take a whole body and peiodized approach to strength training. The whole body aspect means that you will be training most, if not all, of the major muscle groups during the class time frame. This also has the benefit of balancing strength so that no single area of the body becomes stronger than another. This is important because muscle imbalance, or one side of the body being much stronger than the other (for example the front versus back of the leg), can lead to injury.



Periodization refers to the variation of a workout over time. Group Power and Group Active training is designed with this in mind. Because our bodies are so good at adapting to stress, if we always do the same workout, it will eventually not be challenging any longer as your body adapts. Varying the workout keeps the body "guessing" so that the results and corresponding benefits keep coming.

10 Minutes to Boost Fitness

10 minutes to Fitness

Getting in to the club, or starting a workout program can be a challenge - especially in the summer. Becoming physically fit doesn’t take as much time as you think. If you are thinking about starting a fitness program but don’t know where to start, here are a few simple exercises you can do at home.

Squats Keeping feet hip width apart, bend at your knees squeezing glutes and keeping shoulders square, return to start position and repeat. Do 15 – 20 reps working up to 3 sets. Exercising your legs is a great way to burn calories as developing the largest muscle groups has been proven to increase metabolism.

Wall push ups Stand facing a wall and ex¬tend your arms in front of you. Lean forward slightly and place your palms against the surface. Bend your elbows until your nose nearly touches the wall. Push back out to start. That's one rep. Do two to three sets of 15.
These are a great way to build upper body strength and work many muscles at one time.

Bicycle Crunches Lie on your back and lift your knees up to your chest. Put your hands behind your ears. Point your toes. Squeeze your abs and press your back flat into the floor. Lift your shoulders off the floor and twist to the right. At the same time, extend your left leg straight out. Now, twist to the left and switch legs. Your left leg should now be bent and your right leg straight. Continue twisting your shoulders and switching your legs as if you were pedaling a bicycle.. Start with 10 twists per side, or 20 in total. Keep the low back pressed down the entire time. Work at a moderate speed.

For more information, or to schedule a free consultation with a Boost Professional Personal Trainer, please email us at info@myboostfitness.com

How to do Interval Training

How to do Interval Training
Warm Up
Before your begin the training you need to warm your body up, and prepare it for exercise. Warming up is very important as it helps prevent injuries.
1. Start by jogging at a slow pace for 5 minutes.
2. Performs some stretches for 5 minutes, paying particular attention to your calfs, hamstrings, ancles and buttocks. But don't forget to give your upper body a stretch too.
3. Slow jog for another 5 minutes.
Interval Training
Now the high intensity exercise begins. For each of the sprints try and run at 80% of your maximum capacity. This does not need to be an exact pace, but run at sprint speed whilst also knowing that you could run a little faster if you were being chased by an angry bull. Keep your breathing at a regular pace with you are running. Many people find it helpful to breath in over two steps and breath out over the next two steps, this way you will run four paces per breath.
4. Sprint at your 80% pace for 30 breaths or 120 paces.
5. Jog at a slow to medium pace until you have recovered your breath, which should be after about 3 minutes.
6. Repeat the sprint and jog cycle three times.
Warm Down
7. Jog for a further 3 minutes.
8. Stretch your muscles again for 5-10 minutes.
This whole routine should take just over half an hour and if performed twice a week should help you to burn the fat that you want to loose. The great thing is that not only is this the best exercise to burn fat but it is also the best for getting fit quickly.
If a program like this is still too much of a struggle for you and you need extra motivation, think about downloading cardio workouts to your mp3 player from www.iTRAIN.com. Its like a personal trainer but without the expense.
Please make sure you speak to a doctor before starting this or any other strenuous physical activity. Also do not push yourself to hard, if when exercising you experience pain then consult your doctor before continuing.

Healthy Foods to eat every day

#1 Leafy greens
Medical experts call them one of nature's miracle foods. Leafy greens like Swiss chard and kale are high in nutrients like folate and vitamins A and C that can lower your risk of cancer. Just one cup of dark, leafy greens a day could also prevent diabetes and high blood pressure.

#2 Nuts
Many nutritionists recommend nuts like almonds, cashews and walnuts because they're high in natural fiber. Fiber slows your digestive process, keeping hunger and unhealthy mid-afternoon snacks at bay. Goodbye vending machine runs!

#3 Onions
Studies show that consuming onions on a regular basis may reduce symptoms of asthma and the risk of developing stomach cancer. Add them to soups and stir-fry, and just remember -- the stronger the onion, the greater the health benefit.

#4 Whole grains
Refined grains, like white rice and pasta, have lost 90% of their nutritional value through the refining process. As if that weren't reason enough to choose whole grains like brown rice, quinoa and whole oats, a recent study showed that a diet rich in whole grains actually flattens your belly by reducing fat storage in your lower abdominal region.

#5 Yogurt
Making yogurt part of your daily eating routine can improve your digestion -- if you're buying the right stuff. Check that the label lists "active cultures" to make sure you're getting healthy probiotics, and pick a yogurt rich in vitamin D to prevent osteoporosis

How Stress Affects Your Weight

If you're under a lot of stress you probably have noticed many different symptoms. You may not sleep as well as you'd like, your mood may be affected, you may crave more sugar and starches and you likely will notice weight gain especially around your midsection. Stress affects your weight the following ways:

1) Breaking down lean muscle tissue
Elevated stress hormones contribute to the breakdown of lean muscle tissue. The breakdown of muscle tissue is very detrimental because muscle tissue is metabolically much more active than fat, meaning it burns more calories. When you are breaking down muscle you are in a catabolic state as opposed to anabolic-building muscle.

2) Increased cravings
High cortisol levels from too much stress cause increased cravings for sugar and refined carbohydrates. Often one will reach for poor quality foods (sugar) to satisfy cravings and keep them going and as a result pack on more pounds.

3) Increased abdominal fat
Numerous studies have linked stress and the oversecretion of cortisol with obesity and increased storage of abdominal fat.

What to do about it:

* Practice stress management techniques 10-15 minutes each day.

* Exercise

* Include protein with each meal to stabilize blood sugar levels.

* Identify the stressor and work toward making changes if possible.

* Take nutritional supplements especially B-complex vitamins and vitamin C to help deal with stress. Those under lots of stress are depleting their bodies of vitamin B and C at a faster rate compared to those not under as much stress.

* Do saliva testing to evaluate stress hormone levels.

For more information, email ereardon@myboostfitness.com

Aspartame News

The company that produces Aspartame is renaming the product to Aminosweet trying to sound like a natural sweetener. The name may sound healthier but it still has the same toxic ingredients. There is evidence that Aspartame can cause neurological brain damage, cancerous tumors, and endocrine disruption. Many don't realize that Aspartame was invented as a drug and upon realizing it's sweet taste was transformed into a food additive. Stay away from Aspartame despite it's new name.

Eric Reardon - MS, CNC
Boost Fitness
ereardon@myboostfitness.com

5 Steps to Blast Fat and Lose Weight

What are the keys to blasting fat and losing weight? There are many theories out there but the following 5 are tried and true. If you're looking to lose weight and reduce body fat these steps are crucial to your success.

1) Weight train
Weight training is proven to add muscle and rev up your metabolism. Those that are only doing cardiovascular work are missing a key ingredient to losing weight. The more muscle on your frame the more calories you burn at rest. At least 2-3 times per week of 20-30 minutes and you'll soon see benefits.

2) Burst train to blast fat
Scientific research now shows that bursting or interval training is even better than traditional aerobic exercise done at the same speed. What's better is that it takes even less time and burns more calories once you are finished than that boring treadmill routine.

3) Eat a good breakfast
Many still struggle despite knowing the importance of this. Research shows those who eat a good breakfast (400-500 calories) are more apt to lose weight and reduce their cravings during the course of the day.

4) Replace one meal with a protein drink
Why? Because those that do lose more weight and keep it off. It's easy and full of quality nutrition. The basics are whey or brown rice protein, ground flax and fruit. Want to increase the nutritional content and make it even more filling-add green food powder, lecithin, vitamin C, almonds and or yogurt.

5) Avoid high fructose corn syrup
Not only will high fructose corn syrup make you hungrier it will make you store fat too. Read ingredient labels and steer clear of this sugar.

For more information on nutrition and diet please email ereardon@myboostfitness.com for a free half hour consultation.

10 Commonly Used Excuses to Avoid Exercise

1. Excuse: “I’m too busy at work during the day to find time to workout.”

Truth: Everyone is busy, and if it’s time on this earth you value, you should put your health first. If you don’t, what you're actually doing is letting time slip right through your fingers. Exercise improves your mood, your energy level, and promotes better sleep; making you more efficient at all those daily tasks that eat up your time. Make exercise a daily priority by scheduling it into your calendar or "to-do" list, like you would for any important meeting. Then, you will hold yourself accountable and exercise will feel like a natural part of your workday.

2. Excuse: “Health club memberships are too expensive.”

Truth: Memberships are available at a variety of price points, some as low as $19. In 2008, average monthly membership costs a little over $40. In 2010, $40 can get you a manicure/pedicure, a date night at the movies, or maybe a new sweater. When you evaluate where to allocate your $40, remember that those purchases, and most others, cannot improve your health or save you money, but exercise can, so plan your investments carefully.

3. Excuse: “Everyone at the gym is fit and in shape.”

Truth: People of all populations, ages, genders, weights, shapes, sizes, and skill levels workout at a club. Club staff, personal trainers, and other members will help ease you into the club environment. A trainer can show you the ropes, make you feel at home, and demonstrate proper exercise technique so you’ll feel like a pro on the fitness floor. Meeting a new workout buddy or bringing a friend can also provide the social support you need to get started and maintain your routine.


4. Excuse: “Why join a health club when I can exercise outside?”

Truth: Sunshine is beautiful, but exposes you to harmful UV rays. Every day is unpredictable - rain, shine, sleet, heat, cold, or snow, a health club provides a protective environment for working out; no matter what the weather is like outside.


5. Excuse: “I’m not overweight, so I don’t need to exercise.”

Truth: This is a big misconception. Exercise is not just a way to lose weight, but also a way to keep yourself healthy. People of any weight can have underlying health problems like diabetes, heart disease, and osteoporosis that can go undetected. Cardio and weight training help build a healthy heart, lungs, muscle mass, and strong bones; which are key to combat disease as you age and will help you live a long and healthy life. 7, 8


6. Excuse: “Dieting alone will yield the same results as exercising.”

Truth: Exercise is one of the most central components in maintaining your weight and improving long-term results. Ultimately, the most successful weight management plan is a combination of a healthy diet and daily exercise.


7. Excuse: “I can just workout at home on my own equipment or with fitness video games.”

Truth: Setting up a home gym means buying expensive equipment, taking up precious space, and spending time and money for equipment maintenance. A decent treadmill can cost about $1,000 (that’s the price of over two years of membership at a health club!). At home you’re on your own - you have no professional there to ensure proper technique and to help prevent injury. As far as video games go, a new study says Wii Fit provides insufficient stimulus for fitness changes and no major improvements in daily physical activity, muscular fitness, flexibility, balance or body composition. Leave the video games to Mario. Besides, it’s good for your mental health to get out of the house and go to the club for a change of scenery and to socialize, instead of being home alone. 9


8. Excuse: “There aren’t enough things to do at a health club.”

Truth: Boredom? Impossible! If it’s variety you want, health clubs have it: treadmills, ellipticals, weight machines, personal training, yoga, pilates, zumba, spinning, basketball, racquet sports, swimming, nutrition counseling, and spas. Not to mention a friendly staff of trained professionals.


9. Excuse: “Exercise isn’t all that important to my health.”

Truth: If exercise were a pill, it’d be the most potent and effective one ever made. Lucky for us, you don’t need to wait for a prescription; you just need to decide to get up and go. Regular exercise prevents chronic disease like diabetes, arthritis, and heart disease, increases productivity, improves your mood and your energy level, minimizes stress, promotes better sleep, and leads to decreased work absenteeism. Still need convincing? 1, 2, 4, 7


10. Excuse: “I can’t find a health club that fits my needs.”

Your already at our blog - might as well come to the club at least. With three convenient locations, great classes, personal training and memberships starting at just $19 a month - Boost Fitness might be just what you are looking for.

How to determine your target Heart Rate

One of the most common questions we get at Boost Fitness relates to what is my target heart rate. There are a bunch of little ways to mathematically figure out how you can improve your diet and exercise, and one of these ways is to determine your target heartbeat rate, and then use that information when you are exercising in order to get the most out of every single workout. Here is the math that you need to figure out in order to determine what your target heartbeat rate is.

First, take your age.Now subtract your age from the number 220.

220 - [Age]

Now take the difference, and perform these two mathematical equations:

[Your Number] x 0.6 =

[Your Number] x 0.8 =

Now take these two numbers and divide each one by 6 separately, so that we can get a target heart rate for 10 seconds rather than the full minute.

[First Result] / 6 =

[Second Result] / 6 =

The two numbers that you get as a result make up the range of beats per minute that should serve as your target heartbeat rate. Let us look at an example to explain this concept further.

First, take your age, 40 years.

Now subtract your age from the number 220.

>> 220 - 40 = 180

Now take the difference, and perform these two mathematical equations:

180 x 0.6 = 108

180 x 0.8 = 144

Now take these two numbers and divide each one by 6 separately, so that we can get a target heart rate for 10 seconds rather than the full minute.

108 / 6 = 18

144 / 6 = 24

What this means is that if you are a forty year old, then your target heartbeat rate should be between 18 beats and 24 beats in a 10-second count in order to be in the right cardio range.

After approximately 15 minutes worth of working out, not including your warm up, you should find your pulse on your neck using your index finger and your middle finger. Count how many beats you have for ten seconds exactly. If the number falls between your range, which in our example was 18 to 24, then you are doing good. If you get less than the lower number, you need to increase your workout intensity. If you get more than the higher number in the range, then you need to decrease the intensity of your workout.

When your heart rate matches with these numbers, that is when you know that you are getting the most benefit out of your workout. This is the best possible way for you to benefit from exercise for weight loss, so make sure that you know your numbers.

Beat the Winter Blues with Exercise

Anybody who has ever exercised on a regular basis will tell you that they get a high from a good sweat session. It has long been believed that the body releases feel good hormones after exercise that are responsible for that great feeling. Recent research has proved this theory directly relating your workout with a feel good sensation.

Endorphins, the bodies all natural feel good painkillers are released post workout and are responsible for that after exercise bliss. Scans of athletes brains revealed that immediately after exercise regions of the brain associated with mood are flooded with endorphins. The greater the flood of endorphins the better the high. If you tend to suffer from the winter blues then try out exercise as an all natural ‘medication’ from your usual depression. The only side effects will be a better body.

Working out while Pregnant?

I am Pregnant - can I work out?

If you are pregnant you can still workout, in fact it can improve the baby's health, make the birth go easier and allow you to loose the unwanted pregnancy weight faster after birth. Even though you can workout you need to follow a different set of guidelines. Your workouts should be shorter, 20-30 minutes, and you can't go as strenuous as you normally could because the fetus can overheat. Also the fetus needs its fluids and oxygen so drinking plenty of water and focusing on steady breathing is important. After the first trimester exercises laying on the back need to be excluded as well as high impact exercises do to pressure on organs, joints and the fetus. Also when squats are still okay, you should not do them too low or with more then your body weight due to the changing of the pelvis. And as always a doctor should be consulted first because everyone and every pregnancy is different.

Four Easy Ways to Boost Your Metabolism

Sure you lose some weight by keeping a close eye on what you eat and going all out in the gym. But you can also keep the fat burning for hours upon hours after your workouts as long as you follow these super tips.

Always Train Your Legs

Your legs are the biggest and strongest muscle group in your body. (If they aren’t and you are benching more than you squat, then we have a problem that needs fixing now!) By using these big strong muscles and turning most upper body workouts into whole body workouts you will ramp up that metabolism and have your body in catch up mode for a long time post workout.

A great way to incorporate your lower body into your workouts is to prioritize them. Get it done first before you move onto your favorite upper body exercise.

Rest Less Between Sets

This is a sure fire way to increase the intensity of your workouts. Instead of the usual 5 minute, grab a drink, talk to the hottie on the elliptical, flex in the mirror rest, grab a stopwatch and keep it to 60 seconds. No guess work here, use a stopwatch or your 60 seconds will turn into 5 minutes before you know it.

You’ll find that using this method decreases the time you need to spend in the gym because you’ll be getting through your sets a whole lot quicker.

Crank Up The Intensity With Your Cardio

No more boring cardio workouts on the treadmill my friend. The best way to both boost your fitness and fat loss in with high intensity interval training. This type of training will no only boost the number of calories you burn during your workout but also keep it going for another 24-48 hours.

Try this little workout instead of your usual boring cardio – 10 sets of 200 meter sprints with 90 seconds rest between sets. Your rest can be slow walking with your hands on your head or standing still with your head in a bucket depending on how you feel!

Once you’ve done your 10 sets, head home and let the fat burning continue.

Stick With Compound Exercises

Exercises such as bench presses, pull ups, chin ups, dips, squats, deadlifts and lunges should make up 90% of your workouts. Ditch the isolation exercises such as bicep curls, tricep kickbacks and leg extensions unless you have time to waste. The big exercises will use more muscles and burn more calories leaving you with a bigger, stronger, leaner body in less time.

For more information our a free workout with one of our trainers - visit us online at www.myboostfitness.com

Article source : http://maxhealthupdates.com/four-easy-ways-to-boost-your-metabolism/

Knowing What's Worth Paying for in Vitamins

One of the common questions our staff receives at Boost Fitness relates to vitamins and supplements.

What should I take? How much should I take? Do they really work? Do I need more?

We are approached weekly by people offerring us the opportunity of a lifetime to sell supplements - some have even been backed by the likes of Donald Trump. With so much information available it is no wonder members are confused.

On thing is for sure - Americans love vitamins. About half of adults take a daily multivitamin, according to industry data. And according to some theories, the economic downturn has inspired them to fortify themselves by swallowing more.

The following article might help decipher the many questions about vitamins.

http://www.nytimes.com/2009/12/05/health/05patient.html?_r=1&ref=health

Top 10 Fitness Trends from 2009

“The non-profit American Council on Exercise (ACE) has announced the top ten fitness trends from 2009, based on its annual survey of personal trainers, group fitness experts, advanced health and fitness specialists and lifestyle and weight management consultants. The survey revealed that boot camp-style workouts, which were named the most popular workout in 2008, were also the most popular fitness trend in 2009. The following represents ACE's listing of the top trends for 2009: 1. Boot Camp-Style Workouts: 2. Budget-Friendly Workouts: 3. Specialty Classes: 4. Getting Back to Basics 5. Circuit Training 6. Kettlebells 7. Boomer Fitness 8. Technology-Based Fitness 9. Event or Sport-Specific Exercises 10. Mixing It Up.”

Boot Camp-Style Workouts: Boot camp workouts remain extremely popular because they provide a total-body workout that's varied, fun and challenging. Up to 600 calories can be burned during a boot camp session, which is obviously going to facilitate weight loss.

Specialty Classes: While yoga and Pilates will remain strong, dance-based classes were all the rage this year. Zumba, a fitness program inspired by Latin dance, combines South American rhythms with cardiovascular exercise. Bollywood, ballroom, Afro-Cuban and other exotic dance styles grew in popularity thanks to shows such as Dancing with the Stars and So You Think You Can Dance.

Getting Back to Basics: Despite the fact that many exercises and equipment are becoming more advanced and trendy, trainers continued to focus on basic movements and techniques with their clients.

Circuit Training: Studies have shown that interval training combining strength training and cardiovascular activity at different intensities provides a more time-efficient workout than participating in traditional aerobic and weight training sessions

Event or Sport-Specific Exercises: Despite the emergence of new and trendy workouts, sports or recreational activities remained a popular way to stay in shape.

Mixing It Up: Traditional programming has changed from what's called linear progression to undulating, as research shows similar if not better results. For example, mixing low-intensity cardio with intervals on different days, and mixing high-volume, low- intensity weight training with low-volume, high-intensity training on alternate days.

On ‘The Biggest Loser,’ Health Can Take Back Seat

LOS ANGELES — When more than 40 former contestants from “The Biggest Loser” gather Wednesday for a reunion television special, the winner of the program’s first season, Ryan C. Benson, who lost 122 of his 330-pound starting weight, will be absent. Mr. Benson is now back above 300 pounds but he thinks he has been shunned by the show because he publicly admitted that he dropped some of the weight by fasting and dehydrating himself to the point that he was urinating blood.

Now in its eighth season, “The Biggest Loser” is one of NBC’s most-watched prime-time programs besides football, drawing an estimated 10 million viewers each week, according to Nielsen. It has clearly tapped into the American obsession with losing weight, as more than 200,000 people a year submit audition videotapes or attend open casting calls for the program.

It also has spawned a licensed merchandise business that will generate an estimated $100 million this year.

The series also highlights the difference between the pursuit of engaging television and the sometimes frenzied efforts of contestants to win, perhaps at the risk of their own health. Doctors, nutritionists and physiologists not affiliated with “The Biggest Loser” express doubt about the program’s regimen of severe caloric restriction and up to six hours a day of strenuous exercise, which cause contestants to sometimes lose more than 15 pounds a week.

http://www.nytimes.com/2009/11/25/business/media/25loser.html?_r=1&ref=health

Step away from the treadmill...

Have you ever seen the gym member who is constantly walking on the treadmill and getting nowhere? (Literally and figuratively)

I’m not saying there’s anything wrong with good old fashioned walking but if you want results another approach might be in order. This is why I recommend interval training. Because of my short attention span, I discovered this type of training for myself years ago.

Interval Training is a system that alternates spurts of high intensity movement with lower intensity movement. Because of the different intensities, your body never adapts to it enabling you to get better results in less time.

There are many different approaches to this system of training One way to use it is for your cardio workout. Try alternating running or walking at different speeds in three or four minute intervals for 30 minutes. Because of the combination of aerobic and anaerobic training, you will be able to increase your cardio output. Another way to use it is for strength training. Try doing a set of squats followed by one minute of jumping jacks or pushups combined with mountain climbers. The options are endless. This type of workout uses all your muscles compared to the nautilus circuit which consists of mostly isolation exercises.

If you are new to fitness or if you have been working out for years, this system will yield results.
Most importantly, this type of workout is something you can stick with because it does not take much time and can be done anywhere.

Have fun and get creative ---here is a sample workout to try-

1. Run or walk fast (depends on your fitness level) 3 minutes
2. Squat with or without weights –one minute
3. Lunge in place alternating legs-one minute
4. Repeat 1-3
5. Pushups (as many as you can do)
6. Jumping jacks –one minute
7. Crunches /cross crunches 20-30 reps
8. Run or walk fast 3 minutes
9. Repeat 5 – 8

Cool down and stretch --- then enjoy the rest of your day!!!

Mix it up for the best results!

"If you do what you've always done, you get what you've always gotten"

This month Mix it up! Do something different than what you've always done for a workout. If you always walk the same pace for 2 miles- change it up and try adding some higher intensity intervals or try the elliptical or a Group Kick class. Our bodies get good at what we do and if you want to see changes you need to shake things up a bit and give your body a new challenge!

Exercise Is Best Medicine For Back Pain

Many people use back pain as an excuse for not exercising. Yet exercise is the best way to reduce or even eliminate back pain.

Exercise can also help you recover faster, prevent re-injury and reduce the risk of being disabled by back pain. As your muscles become stronger and more flexible, your posture should also improve.

Back pain is among the most common ailments, affecting 70 to 85 percent of all Americans at some point in their lives, according to the American Chiropractic Association, which adds that it is the leading cause of inactivity for people under age 45.

Ideally, everyone should take steps to avoid back pain in the first place. Whether or not you are already experiencing back pain, it is important to lift objects by squatting and using your legs, rather than bending over and using your back to lift. Pushing, rather than pulling, heavy objects is also recommended.

People who spend long hours sitting or driving also frequently suffer from back pain. Those who sit for long periods should take breaks to stretch their back regularly. Working flat shoes instead of heels can also help women avoid back problems.

The best defense against back pain, though, is regular exercise to strengthen “core” muscles, which include muscles of the back, abdomen and buttocks. These muscles work together to support the spine.

A Workout For Back Pain

What exercises should your workout include?
Start with a warm-up, taking at least five minutes on a treadmill or elliptical machine, or try walking or running in place if you don’t have access to the proper equipment. Follow your warm-up with stretching, then strengthening exercises.
Stretching. Stretching tight back and hamstring muscles can lengthen and loosen them, which will help relieve back pain. Stretching can also increase your mobility, helping to prevent further back injury.

One simple stretching exercise is the pelvic tilt, which stretches the lower back. Lie on your back with your knees bent and feet flat. Tighten your buttocks and abdomen, flattening the small of your back against the floor, then hold it there for a count of five. As a second exercise, while in the same position, stretch your stomach muscles by grasping your left leg behind the knee or back of your thigh, then pull your knee toward your left shoulder.

To stretch your quadriceps, stand up with your back against the wall. Press the small of your back and the back of your neck toward the wall, then hold that position for 10 to 30 seconds.
It is especially important to stretch hamstring muscles. Here are two exercises that can help. First, while sitting on the floor, extend your right leg, and place your left foot against your right knee. Lean forward, keeping your back straight. Reach for your foot until you feel your hamstrings stretching. Hold the position for 10 to 20 seconds. Next, lying flat on your back, raise a leg up, grab it and pull it until you feel your hamstring stretching. Repeat each exercise at least five times, then switch sides.

Strengthening. Best results for strengthening your back can be achieved using weights or exercise machines. However, there are plenty of exercises that can help even if you don’t have access to equipment.

One common exercise for strengthening core muscles is “the bridge.” Lie flat on your back with knees bent and feet flat. Raise your buttocks off the floor, keeping your abs tight. Your shoulders and knees should be in straight line. Hold for a count of five, then slowly lower your buttocks.

“The plank,” a strengthening exercise for the back, abs and neck, is also useful. Lie on your stomach with your elbows and forearms on the floor. Balance on your toes and elbows, keeping your back and legs straight as a plank, and tighten your abs. Hold the position for 10 seconds, relax, then repeat.

A good exercise to strengthen your back, hips and quads is to stand with your back against a wall and to slide your back down until you are in a sitting position. Your back should be straight and your feet should be shoulder-width apart. Tighten your abs, count to five and slide back up the wall. As you build strength, add to the amount of time you remain in a sitting position.
All exercises should be done slowly, with attention paid to form and breathing. Hold your position for at least a count of five and repeat at least five times, but up to 15 times.
While a full body workout is recommended, some exercises should be avoided by those with back pain. Many exercises using weights, such as the military press or curls, put pressure on your back muscles. Leg lifts and some exercise machines should also be avoided; straight leg sit-ups can aggravate your back, but partial sit-ups can help it.

As with any exercise program, consult with your doctor before beginning your program. Consider stretching daily and doing strengthening exercises every other day. Most importantly, develop a routine and stick with it.

Mark Federico is the owner of Boost Fitness, which is located in Northboro, Hudson and Westford. He can be reached at mfederico@myboostfitness.com.