The cool thing about this is that it can be applied at the end of ANY workout or be used as a fat torching workout just by itself.

"Fix the Easter Damage" Workout Finisher

You complete the following 3 exercise circuit 5 times as quickly as possible without compromising form and technique.  I have provided a 'primal' standard version and a descended version for those who might have orthopedic limitations.

'Primal' Standard

1.  15 body weight squats

2.  15 jumping jacks

3.  15 push ups

'Descended' Version

1. 15 squats (touch a chair on the way down)

2.  15 Modified jumping jacks (one arm and leg out at a time)

3.   15 Kneeling or wall push ups

Feel free to use this 'Workout Finisher' several times a week by itself or after one of your other workouts.  Watch the Fat melt away!

considering your carbohydrate intake

Carbs are the enemy!  This is what the media and so-called "diet experts" will have you to believe.  As your local Gainesville Training Professional and expert in clinical exercise physiology, I have found that nutrition plays a profound role in exercise performance.

The question "What should I eat?" may be the most important and toughest question in nutrition.  The reason is that there's no greater  or more powerful influence on your health than the food you eat several times a day, every single day of your life.  As such you should enthusiastically follow the ancient wisdom of treating your food as your medicine, so that unknowingly, you don't make it your poison instead.

Different engines have different fuel requirements.  A diesel engine in a semi-truck requires a different fuel mixture than a 4-cylinder Toyota Camry.  The metabolic “engines” of a meat-eating lion have a totally different genetically-based fuel requirement than those of a vegetarian elephant.  You can effectively use carbohydrates to drastically improve your energy levels, stamina and mood. However, at the same time they can be your worst enemy by causing you to gain weight and zap your energy.  Here are the top 3 ways to make carbohydrates your ally and turn them into fat burning weapons.

1. Consume high quality “complex” carbohydrates.  Remember: Not all carbohydrates are created equal.  Carbohydrates are classified as simple or complex.  The classification depends on the chemical structure and how quickly the sugar (carb) is digested and absorbed. When you consume a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which then enters the blood.  As blood sugar rises, special cells in the pancreas churn out more and more insulin.  Insulin is a hormone that signals cells to absorb blood sugar for energy or storage.  The problem lies when you consume a large percentage of simple carbohydrates. Essentially, you are overloading the system, thus signaling the body to store what it can’t directly use.  Complex carbohydrates like brown rice, whole grains (non-processed), bananas, lentils and sweet potatoes release their sugars very slowly compared to the hyper active "kick those sugars out to the bloodstream" attitude of simple sugar carbohydrates.

1. Refuel after exercise.  Through science and physiology we know that our primary/preferred fuel source for exercise is carbohydrates.  Carbohydrates are broken down much quicker at a cellular level than proteins and fats.  After an intense bout of exercise your body must replenish the energy (glucose) it consumed.  Consider the difference between an Olympic sprinter and a long distance runner.  If you were to match up the two in a 100-meter dash who do you think would win?  Why slow your metabolism by eliminating or severely limiting your carbohydrate intake?  Failure to obey this rule will result in what we call “hitting the wall.”  Let’s just say it’s like a bad hangover.

1. Listen to your body.  Most people have what I call “enteric amnesia” as they have no clue how food affects their body.  Your energy levels depend in great part on your body’s ability to convert nutrients into energy.  If the “fuel mixture” isn’t quite right then your body will not be able to run efficiently and then be unable to produce it’s maximal energy output. Your body should operate like a finely tuned engine and provide all the horsepower you need to meet the demands of life.  Don’t fall into the trap of “what works for him or her must work for me” as this will only lead to an uncertain path that can derail your health and fitness goals.

If you struggle with the so-called carbohydrate “enemy,” realize that you are not alone in this battle.  Not all carbs are created equal, and you can actually use them to your advantage to reach your fitness goals and break through fitness plateaus and weight loss struggles.

Want to Learn More?

AXIS Traning studio, the premiere training studio in Gainesville Florida, cares about not only your fitness goals, but also the fuel you are using to power your body.

A FREE Gainesville Training “check up” is just a click a way for the first 10 people.

Are you ready to begin using the right fuel for your body?

That's me! This is how Gainesville Fit Body Boot Camp and Personal Training helped me reach my fitness goals!

Okay, I’m going to be brutally honest with you guys.  I hit my breaking point about three months ago.

I’m not going to ask if you’ve ever got to the point with yourself that you were just uncomfortable in your own skin, because everyone has been there. I must say, I was definitely there!! What did it? This little guy...

Yup, that’s right, ‘tis the season for weddings and my “go to” dress didn’t fit anymore. Not only that, but I knew that in 6 months I was going to have to put on the ever daunting bridesmaids dress for my dad’s wedding. Oye vey!

My friend from work, Anacielo, knew that I needed some motivation so she invited me to go with her to Jake’s Fit Body Boot Camp.

Sounds intimidating doesn’t it? About a week later, I actually made it to Sun Country where they hold the boot camp.  Jonathan and Alexis (two of the trainers) absolutely kicked my butt.  I haven’t worked out that hard in quite a long time...maybe ever actually.  They were super encouraging, even through my lackluster attempt at burpees (really, they were not pretty).

After a few encouraging text messages from Jake (the owner) and a few more free sessions (yeah they let you try out a week for FREE), I rounded up another friend from work to sign-up with me.

So what does that mean exactly? Well, I thought it was just going to be a few group exercise sessions a week, but boy did I under estimate the AXIS program.  Not only did I get access to all the Boot Camps I could possibly ever want to attend, but I also got access to all the TRX classes I wanted to attend!

On top of this, Jake does a one-on-one nutritional and orthopedic assessment to help you set some personal goals up front. This is where the real fun began...

Let’s just lay some things out on the table first:

(1) I’m the absolute definition of a southern girl - including the Paula Dean-esque cooking habits my mother bestowed upon me.

(2) I’m 25 years old, live by myself and work about 45-50 hours a week (can you say work-aholic).

(3) I travel A LOT for my job which makes the whole eating healthy and exercising thing twice as hard.

Put it all together, shake it up a bit, and you’ve got yourself a hot mess of unhealthy eating and horrible exercise habits. Jake already had me on the program to fix the exercising part, but the eating/lifestyle would be a little more challenging.

Jake and his team were so committed to my personal success that he and Jessica (one of the other trainers) came to my house one evening and raided my kitchen.

Let’s just say the frosted flakes didn’t survive the raid. They helped me write out a shopping list and soon got me onto a healthier eating program. Here is the video of my “Gainesville Kitchen Raid,” and let me tell you, although it was intimidating at first, I was so thankful to have a trainer care so much about my eating habits like Jake and Jess. Just check out the video and see for yourself!

Pretty enlightening, huh? Well, I learned a lot from that, and am pleased to say that my eating and grocery shopping habits have changed tremendously.  Jake and his team make sure that all aspects of your personal training are met, and encouraging healthy eating habits is a HUGE part of my success.

Stay tuned for next video where we see my new and improved food selection!

Learn how you can get a free week of training by going here.

Does my story sound all too familiar to you? Let me know what you think! Leave a comment below and share your thoughts!

I was at a social function the other night with a large group of people. While I was socializing, I noticed that most of the women were wearing heels higher than three inches. Look, I am a married man of nearly 8 years. I understand that high heels make women feel taller and sexy. I get it, and I can't deny them this. However, as I engaged in further conversation with the group, some questions arose regarding high heels.
Some of the responses were shocking to me, albeit typical. Being that I am an expert in biomechanics and kinesiology, I felt it remiss if I did not share with you the truth about high heels and the negative effects they cause on your body.

So are high heels a good thing or a bad thing when it comes to the body and injuries?

Simple enough question, but based on what current research shows, you will be amazed at what I found.

Reason #1 - High Heeled Shoes Create Twice the Force onto the Big Toe.

This is troubling on many different levels.  Most importantly though, this means that if you have foot pain or injuries in your toes, wearing high heels will in fact make your condition worse.  Take that another step forward and the wearing of high heels will also slow down the recovery process from said condition or pain.

Reason #2 - There is a Strong Chance that High Heeled Shoes WILL Lead to Knee Pain.

It was interesting to find that osteoarthritis of the knee is TWICE as common in women as men.  One can't help but attribute this startling fact to the wearing of high heeled shoes by women.  Researchers at Harvard noted the following in women wearing high heels (minimum 2").

- 23% increase across the patellofemoral joint (front of knee)

- 24% increase in medial compartment of the knee (trust me this is not good)

Do you suffer from chronic knee pain?  You can more than likely thank you high heeled shoes for playing a large part in that.

Reason #3 - High Heels With a Small Toe Box Can Create or Aggravate Bunions.

High heels with a small toe box can create an undesired effect called hallux valgus.   In laymen's terms, this is when your big toe curves toward your second toe.  In some instances, I have noticed some of my clients second toe actually crossing over their big toe.

Over time the big toe will develop painful bunions, thus altering your gait cycle.  Once your gait cycle is altered, many undesired effects can present themselves throughout your body, such as your knees, hips and lower back.

I hate to be the party crasher and the bearer of bad news, but the facts and research don't lie.  Just remember this:  No matter how good the shoe looks on you, is it truly going to be worth the physiological pain and discomfort it may cause?

Bottom line is this...

If you wish to wear your coveted high heel stilettos, be warned!  Your feet will truly be suffering later.

Heels down, flats are IN!

What are some of the effects you notice from wearing high heeled shoes?

Please leave a comment below as I want to hear your story.

or better yet, go <<HERE>> to claim your totally free and no strings attached biomechanical gait analysis.

To download this awesome and exclusive success book click on the link below.

Get Your copy of our SUCCESS BOOK Here

To be completely honest with you it never initially occurred to me that this was possible.  I was reacting on complete self-driven emotions that sparked a chain reaction.

You see, last week I was in San Luis Obispo, CA for a fitness conference learning new techniques and tactics for designing exercise programs backed by scientific studies to produce enormous client results.  While being immersed in exercise physiology and case studies, I was actually undergoing a unique motivational change within my self-prescribed exercise program.

So what does exercise have to do with a shower?  Everything.

In one way or another we are all motivated by someone or something.  Whether it is large or small we can base many of our actions on our environment or our past and current experiences.  In this particular case my motivation stemmed from a mammoth walk in shower that contained two rotating showerheads, one in front and one directly above me.  These were no ordinary run-of-the-mill showerheads as they emitted a tremendous blast of steam and pressurized oxygen enriched water.

I was so mesmerized by the massage-like 5-star hotel features that I could not wait to take a shower.  I literally exercised to a sweaty mess twice a day so I could relive the shower experience.  I can purely assure you that it was completely G rated.
While all of this sounds pretty amusing I will say with conviction it really enhanced my workouts and brought my intensity to a whole new level.

Here is a photo of one of my workouts….

Sometimes it’s the small things in life, such as a shower that can bring forth tremendous change and reinforce healthy habits.  When we recognize the power these circumstances hold it can elicit massive results.

What gets you out of bed every morning to exercise?  If you’re not a morning person what is it that gets you going in the evening?

I would like to know what exactly it is that has primed your workout routine to a new level.  If you have no motivational factor or guiding light I would be more than happy to help you find it.

You can leave your comments below.

Committed to your fitness success,

Jake

Ultimate Referral Contest

In case you did not know Apple just unveiled the brand new and totally redesigned iPad 2.  If you are into gadgets like me then this is a must have.  The best part about it is that I am giving one away totally FREE and it can be all yours.

Basically all you have to do is refer your friends, family and/or co-workers to boot camp, TRX or personal training at AXIS.  That's it!  The massive action taker who refers the most people until April 15th (tax day) will get the awesome and redesigned iPad 2.

I will be keeping track of all your referrals with this cool white board and update you via email and at your training.

I have even made it super simple and easy for you to get a massive amount referrals with the cool new AXIS and Fit Body Boot Camp gift Cards.

Of course, you can always just bring your friends to training and we will do the rest.

Remember, the contest ends April 15th so time is limited.

Please note the following rules apply.

- Referral must sign up for a program at AXIS or Fit Body Boot Camp

- You must have at least 2 referrals

- If there is a two-way tie a game of rock, paper, scissors will determine the winner (best 2 out of 3).  I'm totally serious!

- A tie of more than 2 people will be determined by a drawing.

A PATH TO DESTRUCTION

Sometimes there are things in life that you should jusy shy away from.  What I am about to show you is a perfect example of such destruction.  The picture below was sent to my phone recently and I was uterly shocked.  Pay close attention to the background and you will see what I mean.

Unfortunately, this type of malnutrition has become a staple in the typical American diet.  By resisting the urge you will not only be on track to reach your fitness goals but you will be overcoming obstacles to success that over 75% of people can't.

If you are committed to your fitness goals (which I know you are) then you will be able to rise above the masses and take massive action.  You see, the difference between you and everybody else that wants real results is that you are willing to take the necessary steps and avoid common and devastating pitfalls.

As always I am committed to your fitness success,

Jake

TRX 6 WEEK MASSIVE

BODY TRANSFORMATION

THE BODY TRANSFORMATION BEGINS NOVEMBER 8TH

ONLY AT AXIS TRAINING STUDIO

Watch this video now

The all NEW TRX MASSIVE 6 week body transformation program

starts Monday, November 8th

If you want to BURN FAT, gain INCREDIBLE STRENGTH,

or take your fitness to the next level then this program is for YOU.

Registration is closing on Friday and there are only 2 spots left!

This program is ONLY for serious massive action takers who want to

RAPIDLY tone their body and get MASSIVE RESULTS.

In fact, I am so confident that you will get the results you want

that I am personally backing up my claim with a 100% money back guarantee.

If you don't see results within the first 30 days of the TRX Massive Body Transformation program then I don't want a dime of your money!

To reserve your spot for this body sculpting and massive fat burning program you

must act now before it is gone.  Call 352-222-9457 right now or

click on the register button below.

Fair enough?

P.S.  You are fully protected by my 100% unconditional, money back guarantee so you have nothing to lose but weight and inches!

]]> http://www.kinesiologyfirst.com/2010/11/03/trx-6-week-massive-body-transformation/feed/ 0 http://www.kinesiologyfirst.com/2010/10/26/halloween-boot-camp-workout/ http://www.kinesiologyfirst.com/2010/10/26/halloween-boot-camp-workout/#comments Tue, 26 Oct 2010 19:46:00 +0000 Jake Thompson http://www.kinesiologyfirst.com/?p=131 CHECK OUT THIS VIDEO....