BUILD YOUR BEST BODY EVER II

BUILD YOUR BEST BODY EVER....could you, if you had the time?

On my flight over here to Africa, I found myself sitting next to a well dressed gentleman, a businessman on his way to South Africa after a brief stop in Angola. As we talked casually about the book I was reading ( boxing for fitness ) and about our work, I explained how I keep a one month on, one month off work schedule. He smiled and replied " Oh so that's how you keep in shape? With all that free time ". " Yea, if I had all that time I would be in that kind of shape too ".

I smiled and leaned back in my seat, " how old are you " I asked, noticing his bulging belly was protruding out of his neatly pressed shirt. Thirty three, he replied. I ended our conversation with a half hearted " hey, safe travels ". however what I was thinking was what a " jack ass!! " I am thirty seven years old and have made my living one way or the other through traveling, nationally and internationally since I was eighteen years old. Time, I thought....I make the time and always have, for my fitness and my health. Never have I allowed myself to get out of shape and never would I use that sorry excuse if I did.

Clearly the worst excuse you can make is claiming you don't have the time. I don't buy it. So I arrive in Africa after a day and a half worth of travel to get here. three plane rides, many security check points and a bumpy bus ride. As I drag myself to the gym I can't help but to recall that businessman's comment about time. I wondered even if a person has the time to commit to fitness and training, would they put in the effort it takes to maintain a low body fat percentage, Lean muscle tissue, resting heart rate below fifty beats per minute, supplementing and eating clean foods?

I wonder? What I am getting at is even for me, a man who has never known anything other than living a fitness lifestyle and gyms,( Stepped into my first one at the age of nine ) Finds it hard at times to keep it fresh and stay motivated. To put the hard work in, day after day, month after month, year after year. So Even if you had the time, doesn't mean you will put forth the effort it takes. Time doesn't equal effort. Effort equals results from the time you have put in to your fitness, your health.

A BUSY MAN'S FULL BODY WORKOUT

EXERCISES ARE PERFORMED ONE AFTER ANOTHER, WHEN ALL FOUR EXERCISES OF THE GROUP TYPE CIRCUIT IS COMPLETE. YOU HAVE COMPLETED ONE FULL SET. Do four sets.

Weighted pull up- stick a weight plate between your knees and perform a wide grip pull up.

Incline fingertip push-up....Get your feet up on a bench, press up on your fingertips and do the standard push up.

Squat press- Grab two dumbbells and hold at your sides, squat down below parallel and explode upwards pressing the weight above your head. Quickly go back down and continue.

Weighted bar dips- Again grab that weight plate stick it between your knees and dip until your elbows go below your shoulders.

You just trained all your muscle groups and have drove your body into a furious fat burning mode for hours after the workout.

Richard-

How To Enjoy Your Workout in Three Easy Steps

Gym Buddies Andrea (who will never ever get hit by a car while running at night), Sarah, Allison, Sunshine, Me, and Serena

People sometimes ask me, "How on earth do you find motivation to workout every day? Don't you get bored?" The next time someone says this to me I'm going to whip these pics out of my wallet and answer, "How often do you get to wear a gold lame (accent on the e, thankyouverymuch) leotard, pink chuck T's and rat your hair Whitesnake style all while getting the workout of your life?" True, not every night is '80s TurboKick night at my gym - and thank heavens for that, it took me 20 minutes to use the bathroom and I had wedgies from three different angles - but this is just a great example of the kind of party people I sweat with. So how do you get your own bore-proof workout, you ask? I'll tell you in three easy steps:

Step One: Find a Great Teacher
Sorry kids, Turbo Jennie's already taken but there are a ton of great fit instructors out there. It's amazing the difference a good teacher can make. Gyms attract big personalities so find somebody whose personality matches what you need. Love a cheerful, Energizer bunny type with pumping music? Check out step aerobics! Dream about a warm and soothing voice reminding you to breathe ('cause you know you forget)? The yoga teacher's got your back. Miss the verbal abuse and tough love of your childhood? Bootcamp Sargent's knocking on your door!

This may be my all-time fave pic of Turbo Jennie. Not only does she rock the pink tights but she still looks like she could punch my lights out. And all while wearing a fanny pack. Awesome.

Step Two: Find a Great Class
Some people prefer to workout on their own. Which is all good but if that is you then you are the only person responsible if your workout is boring. The rest of us apparently want someone else to blame. My little dancer heart loves choreography and so I naturally gravitate towards TurboKick, Hip Hop and Zumba. But others love the structured burn of a group weight-lifting class. And still others like some instruction but at their own pace, like bootcamp. My advice? Try it all. Even if you don't like it, at least now you know.

All the folks in my TurboKick class who dressed up for '80s night. We made the others stand in the corner and chant "We're not worthy." Kidding.

Step Three: Find Some Great Friends
Now this step is really important. A lot of people want to skip this step. They come in the gym, do their workout and then leave. But having Gym Buddies has benefits that go far beyond just having someone to giggle with when you trip over the weight bench you were just sitting on or squeak one out during yoga. They help you stay accountable. They make you feel welcome. They can lift you up on a down day. They can encourage you to get out one more mile or one last set. They can lend you a hairband if you forget yours or a shoulder to cry on if PMS hits hard. Say hi. Smile. Strike up a conversation. I promise it will be worth your time.

The Unitard Twins. The scary part is that neither one of them had to go out and buy their unitard... hmmm...

Ted sporting a totally rad mullet and a mean set of abs. You'd never know from his erudite comments on this site that he was hiding the incredible hulk under all that Upstanding Citizen shtick.

The Glitter Sisters. Gym Buddy Allison and I are way shinier than should be allowed at the gym. True story - as I walked around the track one of the personal trainers who usually works mornings did a double take. I felt compelled to explain "It's a costume. For '80s night." His face lit up with relief, "Ah! I just figured this was your 'nighttime look'" Because every girl needs an evening look. For the gym.

And there you have it! Happy workouting!! And HAPPY HALLOWEEN!

So tell me - you guys have a special Halloween workout lined up? Anyone going to a costume party? Tell me all about your costume! Don't forget - Monday starts a brand spanking new Great Fitness Experiment and you're going to love it. Two words: suspension training. Wheeee!

DON'T NEGLECT YOUR BACK!!!!

Your back is made up of three major muscle groups. The latissimus dorsi is located on each side of your back and helps you extend, rotate, and pull your arms toward your body. The erector spinae (lower back) is made up of three muscles that run the length of your back from your neck to your fanny. The erector spinae is involved in flexion and extension of the upper body, as well as rotation. The rhomboids (major and minor) are between the shoulder blades and aid in rotation, elevation and retraction of the shoulder blades. These are also known as your 'posture' muscles.

Why Should You Work Your Back?

Your back muscles are involved in just about every activity you do each day, so it is important that they're strong enough to handle all that work. Strength training your back muscles will also add muscle mass to your upper body, which can help make your waist look smaller. Like your chest, your back is made up of big muscles that can handle heavy weight and, therefore, help you burn more calories.

How Often Should You Train Your Back?

Like all muscles in your body, you can perform back exercises up to three non-consecutive days a week. If you're lifting heavy weights, (enough that you can only complete six to eight repetitions) you'll need two or more days of rest before you perform the exercise again. For this reason, you might only work your back once or twice a week. If you're goal is endurance and strength, stick with one to three sets of 8-15 repetitions, and at least one day of rest before you perform the exercises again.

What Exercises Should You Do?

Most back exercises involve some type of rowing motion such as the seated row, dumbbell row and rear delt row. Other popular exercises include lat pulldowns, back extension and reverse flies. Choose a mixture of different exercises to target your back from a variety of directions and make sure you vary your routine every 4-6 weeks to avoid plateaus.Remember, don't neglect your other muscle groups.

Managing Male Expectations: Me Jane, You Jerk

A friend called me today with an interesting conundrum. Simply put, despite her best efforts, she gets hit on at the gym all the time. Now, before you go off rolling your eyes and muttering about how pretty people need real problems, she brings up an interesting point. As women, we have to walk a fine line: if we are too cold we're a bitch (pardon my French), if we are too friendly then we're a cock tease (again, with the French). And that middle ground - friendly, accommodating but definitely not interested in getting our cardio in the broom closet - can be hard to find. Because it often varies based on the perception of each individual man.

Let me start by saying that this rarely happens to me. At the gym I work out at, the men that work out at the time of day I am there are to a man polite, kind and never inappropriate. It also helps that the vast majority are geriatric. But my friend works out a different kind of gym at a different time of day leading to a much more meat-market atmosphere. And her problem is important because it has consequences beyond mere interrupted weight sets and winks in the mirror.

Just today I came across this article idiotically titled "Advice 4 Women: How Not To Get a "Deserved" Raping." The author, who describes himself as nicer than most men, writes about an experience at a club where a woman initiated dancing with him. According to him, the dancing was your standard bump-n-grind club fare. After several dances of this sort, he was convinced that "Dang, I know we're just dancing but she must really want me to give it to her right!" and went in for some additional action. She shut him down cold. Here's where the story gets very uncomfortable - he then writes that since he's "nice" he let her go but "had I been a less-than-understanding guy (i.e., a forceful-type of guy who always “gets what he wants by any means necessary”), I could have just as easily forced a kiss on her, or worse - waited until after the club let out to follow her to her car, then followed her to her house. And, when she got out her car, I could have been right there ready to pounce on her, saying: 'I think you owe me something, lady!!'" (Charlotte's note: "Owe him"?!? Excuse me? It sounds to me like he already got a free lap dance out of it.)

I have been in the situation where someone "forced a kiss" on me in a club (and we weren't even dancing!) It seriously freaked me out. And that kind of thing really sticks with you. So that's the problem men. If you're a stranger, we don't know what kind of guy you are or what kind of expectations you have. Are you the type to go postal, grab me and yell in my face if you perceive my refusal as a personal affront to your manliness? (Also happened to me.) Or will you just be chill and expect nothing from me even if I plant myself directly in front of you in booty shorts and a sports bra? And then drop my towel? (Not that I do that!)

Photo Credit

And so we return to my friend. She was in a position with several physically intimidating men. They were not in any way threatening her but being a woman in our society means you have to be very careful. So when one of the men approached her and introduced himself, she wasn't sure how to reply. At first she was a bit cold - she told me she wished she would have had her iPod because then at least she could have pretended she didn't hear him - but then later felt bad and went over on her way out and thanked him for being friendly. By the time she got to the parking lot, she'd second-guessed herself again and wondered if she'd given him "the wrong idea."

I think this situation is even more precarious in a gym setting since people are a) wearing a lot less clothing than usual, b) often there to look at bodies (especially their own) and c) doing some interesting and occassionally downright sexy moves. Tell me you've never seen someone draped all over a Swiss ball or in Downward Facing Dog and didn't giggle like a 6th grader. And that's not even taking intentionally sexy workouts like Hip Hop or The S Factor into account.

While I agree that in most situations honesty is the best policy, this has awkward written all over it:

Him: Uh, hi there. I'm Oberon.
Her: Hi! I'm Ramona! And my husband's name is Leslie which I know sounds like a girl but it was actually a traditionally boy name before the girls misappropriated it like they do with so many other traditionally boy names. You know, like Jordan, Sharon and Terry? Which incidentally are my three kids names. Wanna see pics?
Him: Actually, I was just hoping I could use that weight bench behind you. But thanks for the offer.
Her: Hey, any time! That's what us motherly types are for!

So what's a (married/in-a-relationship/just-not-interested) girl to do? Girls: how do you walk that line between friendly and feisty? Men: what exactly should my friend say the next time this happens to her? Is there a way to let a (hopefully nice, non-rapist) man know that you're not being mean but you just aren't interested? Somehow I think our own Prof. Platek will have a lot to say on this!

MOTUS USA TREADMILLS FEATURED ON BRITA WATER COMMERCIAL POSTED ON NBC's BIGGEST LOSER WEBSITE

Check out our Motus treads in a Brita water commercial posted on NBC's The Biggest Loser website.

The old man did it!!! Huge upset!!!

There is an old saying in boxing that says every great fighter has one great fight left. Former two-time world champion Bernard "The Executioner" Hopkins, at age 43, proved that adage true after he turned in a masterpiece against his 26-year-old opponent, world middleweight champion Kelly "The Ghost" Pavlik last night in front of 11,332 fans at Boardwalk Hall in Atlantic City, NJ. Fighting at a catch-weight of 170 pounds in a non-title bout, Hopkins, 170, of Philadelphia, PA took Pavlik, 169, of Youngstown, OH, to school, winning 33 out of a possible 36 rounds scored by the three judges.

Stop the Stomach Wars: Making Peace With Your Tummy

My friend L and I have been best friends since elementary school. We thought we were two halves of the same person and campaigned relentlessly to our parents to never, ever separate us. After all, a multitude of friendship bracelets, twin My Child dolls, and even an actual padlock hooking us together couldn't be wrong!


As we grew up though, life and husbands took us to opposite ends of the country and we became Christmas card and the occasional e-mail buddies. Recently we have rebonded: over - get this - skin. See, in addition to sharing a love of running (L ran her first marathon this fall!), we also birthed three children and have the marks to prove it.

Back in our My Child (like Cabbage Patch dolls but creepier) days, we often fantasized about having twins and raising them next door to each other. But our fantasies were noticeably void of several truths: sex (this was pre-Jamie Lynn after all), the work/home balance (We were planning on joining the circus. Apparently all those babies were cared for by clowns. Not a bad gig, now that I think about it.) and of course, the toll on our bodies.

Stress incontinence, stretch marks, wayward nips and the ubiquitous "mummy tummy" were not part of the dream. 15 years later, I'd call them more of a nightmare.

There are a few lucky ladies who escape pregnancy and breastfeeding blemish free but for most of us, being a mother definitely affects the way we workout. I have one Gym Buddy who has a "two air jack maximum" in TurboKick before having to leave class to use the bathroom despite always going before class starts. A Gym Buddy from Seattle refers to her post-nursing chest as "rocks in socks" and, despite being an A cup, has to pour them into two sports bras to keep them from heading for the border. For me, I have stretch marks from knee to clavicle. So much so that my oldest son christened me The Tiger Lady when he was three. It doesn't matter how good my abs are, the world will never see them in the light of day. Although you are welcome to admire my kneecaps as much as your little heart desires.

But it is the mummy tummy - or twin skin (a slight misnomer as I've only ever had very large singletons) - that has brought L and I together again. Last week she sent me an e-mail that is probably the number one question women ask me. (You really don't want to know the number one question men ask me. Of course after this post, they'll probably ask it a lot less.) L writes:

"I feel like no matter how many crunches I do or what technique I use my belly just doesnt look that great. I have lost all my weight and even more so I dont think thats it. Under the loose, wrinkly skin I can feel the muscles and definition but it doesnt show at all. have you found a way around that? (not involving a scapel or paper cutter). Its discouraging to work so hard but to not see any results. My belly is flat, but not really sexy. Just flat and saggy. Any thoughts?"

Paper cutter aside (horrible mental image - thanks a lot L!), the short answer: welcome to motherhood. Your stomach is simply one of many sacrificies you will make for your kids.

The slightly longer answer: Many (male) trainers have told me that the secret to this problem is to lose body fat. They all swear that the twin skin will tighten up on its own and that those sexy ab muscles will show once that pesky fat is gone. I have two problems with that answer: a) women need fat to live and b) it just isn't true.

I hope I'm not going to regret this, but in the interest of helping women everywhere feel better about themselves I'm going to give you a guided tour of my abs.

First things first - I generally avoid the use of any number on this site as they can be very triggering for people with eating disorders and I have a significant number of readers that either have been or are disordered. So if this kind of thing bothers you, please stop reading here. (I know, that's like a red sign pointing at the text below but you know what you need, so please take gentle care of yourself.)

My body fat percentage is 13.8% (I had my body fat tested hydrostatically - in the dunk tank - so this number is very accurate.) This is very low for a woman (average is 30%, most women aim for 20-25%). Doctors usually say that women need at least 10% just to survive and about 14% to menstruate. A popular workout guru whom I contacted through their website assured me that anything below 18% would give me "flat abs" and that below 16% I'd have visible ab definition all the way down.


As you can see, that just isn't true. Now, don't get me wrong - I'm NOT complaining. My stomach looks flat in fitted clothing, I can wear a (one piece) suit with only minor embarrassment and I do have some visible ab musculature. However, there is obviously a lot of damage. A is pointing at some visible scars from random surgeries I've had (no expendable organs left here!). B and G show that my top two abs are visible (they would have been more prominent if I'd taken the pic in better lighting after my morning workout but I'm lazy so this is post beans-for-dinner.) C shows stretchmark central. And D shows the line where I normally ride my pants thereby avoiding the, ahem, overhang you see in the picture. In addition to the excess skin on the sides, you can also see the loose skin in the little hood over my belly button.

This is the money shot. Just because I love you all so much and wanted to be completely honest, I did not suck it in (see F). For those of you that are into numbers, I "pinch" at 3mms on my stomach with the calipers. I have no extra fat to lose (on my stomach anyhow, thighs are a whole other story.) All of that you see is loose skin. Plain and simple, this is my stomach after having 4 kids.

All of the beautiful sculpted abs you see on post-partum Trista Rehn, Angie Harmon and the like? Genetics and photoshop. Airbrushed tans and surgery. They are lucky and they are enhanced. Ladies, for most of us this goal of perfectly flat abs is not only unrealistic but downright crazy making. A little below the belly bulge is normal. Gents (any of you that are still reading and haven't run from the room in horror yet), please manage your expectations. Your opinion means a lot to us. These are the tummies that carried your babies. Just love them.

Women, I truly hope that this helps you feel better about yourself. We have gestated and birthed babies. We have cuddled lovers. We have cradled the very old and nursed the very young. We are beautiful the way we are.

Now I'm going to make a request for the comments today (and this goes for both genders!): please no comparisons. Not to me and not to anyone else. Just tell me what you love about your body. Tell me what your partner loves about your body. Tell me what your kids love about your body. Tell me how you manage your expectations in a world that force-feeds us Jessica Alba 3 months post-partum in a bikini (and photoshops Mischa Barton so badly that they even removed the poor girl's navel). Tell me how you chase the negative thoughts out of your head. Please tell me, so that I didn't just post pics of my pasty, scarred torso on the Internet for nothing!!

For more pictures of pregnant and post-partum bodies, be sure to check out The Shape of a Mother.

Control Freak

Be water.

This was the advice given me by a good friend, if by good friend you understand that while we share a half dozen Linked In connections and comment on each others kids' pictures on Facebook, we haven't actually spoken in five years. He is a second-degree black belt in Aikido. "Be water" was his Sensei's motto. My friend had it tattooed down the back of his neck.

Back when we shared a workout plan (but different visions), every time I would struggle in the gym, get frustrated, lose my temper, and even cry ocassionally, he would point to his neck. His version of Talk To The Hand. Then I would get irritated and accuse him of getting things too easily, of never having to struggle. Because I never saw him struggle. At least in the gym things did seem to come naturally to him. And in my narrow vision, that I charitably attribute to the follies of youth, I assumed that meant he didn't know pain. In spite of the fact that he immigrated here from a country known for its human-rights abuses. A country in which he still had a child. A country to which he would one day return to, not out of compulsion but because he thought he could do more good for his people there than from here.

I remember one day as he watched me fail early on a weight set that I could usually do easily. I tried over and over again, each time more determined to meet my weight. Each time failing earlier and faster. Finally it was apparent to even my sweat-stung eyes that I was achieving nothing. I whined. He stopped me with, "Why do you keep hitting the rocks? Just flow around them. Be water."

I did not learn how to be water then.

Aikido, of which I took exactly one semester of in college and then quit because rolling endlessly across the floor made me dizzy (official reason) and because I wasn't progressing very quickly despite trying very hard (real reason), is a martial art defined by its passivity. It is an almost entirely defensive practice. Where Karate kicks and Tae Kwon Do blocks, Aikido just... flows. Like water. The key, so my Sensei told me, was to use your opponent's energy against him. To keep as much of your own energy in reserve as possible. Which is why it hardly looked like his tiny 5'7" form was moving while his 6' opponent was flying across the room.

One evening, against his advice, I tried to copy him. Encouraging my reluctant (and much larger) opponent to come at me, I attempted to throw him, only to throw myself to the mat instead. It knocked the wind out of me. When I regained my senses, it was to the laughter of my classmates as my Sensei pointed out my critical mistake: I was still holding the hand of my opponent. "Charlotte," he chided gently, "you have to learn to let go."

I did not learn how to let go then.

My father tried to teach me this lesson one night as he held my hand, my body convulsing in pain. I was in my last semester of graduate school, had just had a miscarriage and then out of the blue was laid flat by unpredictable attacks of horrible pain. I couldn't eat. I couldn't sleep. I was sure it was something horrible like stomach cancer. My doctors thought it was heartburn. The answer was more psychological than either of us thought. We finally named it Irritable Bowel Syndrome - a label which gave me no comfort because while the pain was real, the treatment wasn't. It was just a syndrome after all, one probably brought on by too much stress. They gave me some pain pills to take when it got really bad that I avoided because the narcotics made me loopy (official reason). And they were suppositories (real reason).

Instead I would crouch in a darkened bathroom, my intestines turning on themselves with worry, the peristalsis working against itself until the pain culminated in diarrhea, vomiting or both. And then I could go to sleep. It got to be a vicious cycle: the fear of having "an attack" would bring one on and then the pain would plant the seed of fear for the next time. Truly, those talking stomach commercials you see for Zelnorm are to IBS what elves are to Mordor.

It was during one of those cryingshaking moments when my dad sat on the floor and held my hand telling me, "If you can just stop thrashing... all your life you've been a thrasher. But it just muddies the water. If you could just hold still, all the silt would settle down and you'd be able to see the bottom clearly."

I did not learn how to be still then.

There were too many unknowns. Would I graduate? If I did, what would I do without the comforting confines of academia? Would I ever have a child? Get a job? Would I have to move? Where? But despite the giant unaswered question that was my life, now I knew that if I didn't learn this lesson, then the pain would hit and hit hard. It's incredibly motivating, pain. Slowly I learned to make environmental changes to help my IBS; I limited fatty foods, I practiced yoga regularly with an emphasis on the yogic breathing cycle, but I still believed that there wasn't a problem out there that couldn't be solved by just trying harder.

Honestly, I've never been good at being mellow. I'm high strung. Tightly wound. Over eager. Passionate. I try too hard. I overcompensate. I flail. I kick against the pricks. The problem with being a control freak though is that eventually the pressure becomes too immense and you crack under the weight of all the expectations you heap on yourself. When this happens to me I go down hard. I fight and fight (or run and run) and then when I have no energy left, I cry and cry. When that is over and I'm completely spent, I experience one of those rare moments of thoughtful stillness. And so it was tonight. Life has a way of reteaching you important lessons until you learn them.

Sometimes the hardest thing to do is to do nothing at all. Be water.

Athletic Models Should Look Athletic - Plus Giveaway!!! (And no, it's not a model smart alecks.)

Girl 1: Ugh, do these stripes make my thighs look big? Quick, do the 3/4 Paris Hilton pose!
Girl 2: Whatevs, you can totally see my ribs. That's why I get to wear this teeeeeeny little bra. I just hope my girls don't get showy.
Girl 1: What I love is how it says "sportswear" and "workout" in really big letters despite the fact that we are doing nothing sporty nor working out.
Girl 2: Wait - this isn't a casting call for The Real World: Sweaty Gym?
Girl 1: Just be glad we're not working for Equinox. Now those girls have it bad.
Girl 3: What I love is how I'm totally standing here in a two-tone unitard that the website calls a "bodysuit". Like that makes it sound any better.

I have a pet peeve. We have already discussed the importance of wearing clothing suited to whatever athletic activity you are participating in. Today, however, I would like to talk to you about the very real danger of using models to sell workout clothing. You see them everywhere - those long-limbed, heavily tanned and only minorly muscled beauties - in ads, websites and movies but especially in magazines. Remember how Shape made us giggle and then shake our heads so hard our false eyelashes fell off into our $4/bottle specialty water? Good times.

Aw! Look, models can stretch! I bet she could like totally touch her toe if she weren't sucking in so hard.

I totally stand like this when I do tricep presses with 1 lb weights. Don't you??

Stripperobics? "Dropping" the towel, gym style? Someone kick the heater on in July? If this were done by someone not as good looking the authorities would be called. I'm just saying.

And not only are the "moddles" generally used to sell athletic clothing really bad at pretending to exercise, they don't even look like they workout!

I hate seeing athletic clothing modeled by women who don't look, well, athletic. Thankfully though there are some great companies out there now that know how to dress a woman who has some actual quad muscles covering her femur. I have long admired Athleta (check out the biceps on this lady!) and Nike Women (seriously, that is real sweat on those very real looking women!) but I have recently discovered Danskin.

Actually, they discovered me. I would like to say they read my embarrassing whine about my camel toe vs. muffin top conundrum the other day and took to heart all the suggestions from you guys that said, in essence, "Buy new workout pants already, Charlotte!!!" But actually they read my whine about how I never get to try out cool stuff like Danskin clothing. What is it they say about the squeaky wheel? At any rate, Christmas came early as I got a few pieces of clothing from the new Prima line from Danskin to try out. You will all be relieved: the pants give me neither camel toe nor muffin top and are so ridiculously comfortable that I haven't taken them off for three days straight.

In addition to a top that actually makes me look like I have boobs - an impressive feat on its own - I am proud to show you the legs of the anonymous topless model used to show off their clothes (And when I mean topless, I don't mean in the stripper sense. I mean literally topless. You know, a half person. I'm sure there's a support group somewhere.):


Now this model actually looks like people I see in the gym. Girl has thighs. It's a beautiful thing. And not just in an everything-is-airbrushed-sucks kind of way but in the very real sense that if I'm going to buy something, especially online, I need to know how it's going to look on me and not Supermodel Barbie.

Want to try some awesome Danskin duds yourself? Tell me about your favorite piece of workout clothing and you could win this supercute pink scoopneck tee (size small). Contest runs for 48 hours! And don't forget to head over to Kelly at Grounded Fitness for a second chance!

GOD'S PHARMACY!

A friend sent this to me. It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... all before making a human. He made and provided what we'd need before we were born. These are best & more powerful when eaten raw. We're such slow learners...

God left us great clues as to what foods help what part of our body!
God's Pharmacy! Amazing!

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red. The heart has four chambers and is red. All o f the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

Avocados, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and function of the ovaries
Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.

HULK HOGAN CELEBRITY WRESTLING SHOW PREMIERING OCT 18th ON THE CMT

HULK HOGAN CELEBRITY WRESTLING SHOW
PREMIERS OCT 18TH @ 8/7 CENTRAL ON CMT

Check out the show featuring celebrity appearances...
and our MOTUS USA EQUIPMENT!

For more info: CLICK HERE

Client Testimonial - Classic Lines Fitness

CLASSIC LINES FITNESS
Virginia Beach, VA



“It’s hard to imagine that now days one can find a product that after two years of everyday use,one could not find anything negative to say, yet here we are. Believe it or not, it has been two years since I purchased six brand new MOTUS USA treadmills, yep, the ones with the fully integrated LCD TV’s. Jealous already? You should be. In the last two years I’ve had no problems with them, none whatsoever. The machines are very quiet, sleek looking and all of my members love them. Just don’t try to get on them between four and five in the afternoon when Oprah is on! It’s nice to be the small guy in town that has something awesome to offer their members that no one else has. Thanks, MOTUS!”



-Vladimir Popov

Owner of Classic Lines Fitness
Virginia Beach, VA
http://www.classiclinesfitness.com/

BUILD MUSCLE FOR BETTER HEALTH

We all know how important cardiovascular exercise is -- how it's great for your heart, cholesterol, and blood pressure. And whether you choose to walk, bicycle, or jog, you know that any exercise that increases your heart rate helps you burn calories and melt away unwanted pounds.

But that's only half the equation.

For a balanced fitness program, strength training is essential. It can slow the muscle loss that comes with age, build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain.

"Strength training is very important, not just for your muscles but for your bones,It's preventative for [bone-thinning] osteoporosis and other problems."

Studies from the CDC have found that muscle-building exercise can also improve balance, reduce the likelihood of falls, improve blood-sugar control, and improve sleep and mental health.

And let us not forget the weight-loss benefits. Not only does it make you look trimmer and shapelier, but building muscle also helps you burn calories -- even after your workout is done.

"Three to four hours after a strength-training workout, you're still burning calories, programs such as my H.I.G.T launch your body into fat burning hyper-mode.

Strength training is especially important for dieters. When you lose weight, up to a quarter of the loss may come from muscle, which can slow your metabolism. Strength training helps you rebuild any muscle you lost by dieting -- or keep you from losing it in the first place. So add some strength training to your fitness goals.

Watching Expenses?

With the economy currently in such bad shape, it's worthwhile to reflect on the cost effectiveness of what we eat, and make the most of the money we spend on food. Here are some great choices for nutrient-dense items that compliment each other, are very affordable, and will build a great foundation for your fitness/wellness program:

Protein Sources:
Low fat or non-fat Milk
Low fat cottage cheese
Low fat Greek yogurt
Eggs
Tuna (one can per week max)
Beans
Frozen peas (same amount of protein per serving as an egg)

Edamame (soy beans)

Veggies:
Frozen chopped spinach (use in egg scrambles, stir-fries, soups and dips made with plain Greek yogurt)
Frozen mixed veggies (zap in the microwave and add a little Parmesan cheese and season, roasted sliced almonds)
Frozen peas (this warrants listing in both categories)

Fruit:
Apples and oranges keep longer than some other fruits and create less spoilage
Frozen berries for smoothies

Whole Grains:
Brown and wild rice
Oatmeal

Eat from this list and not only will you provide a rich source of a variety of important nutrients in a low calorie diet, but you might be able to eat for less than $10 a day!

Outline (Part 4)

...3. Flexibility

.....a. definition: functional range of motion at joints, elasticity of muscle/tendon chain

.....b. examples:

.......i. ability to bend forward and easily reach your toes

......ii. ability to reach up directly above your shoulders with full extension at the elbows

.....c. optimal conditioning modes

.......i. yoga

......ii. dance

.....iii. Pilates

.....iv. swimming

......d. important elements to optimize safety and effectiveness

.......i. heightened circulation, and pliability of muscle and tendon tissue

.......ii. elevated body core temperature and muscle/tendon temperature

......iii. deliberate, measured held (static) and moving (dynamic) stretches

......iv. focus and concentration during sets

.......v. frequent and consistent application of stretches (best at the end of a workout)

Outline (Part 3)

...2. Strength Training
.....a. definition: improving the power, endurance and stabilization capacity of muscles
.....b. examples: free weights, body weight resistance, machines and bands
.....c. optimal conditioning modes: a combination of resistance tools that enhance not only muscle power and endurance, but also promote development of coordination while applying force; variety for continual adaptation.
.....d. important elements to optimize safety and effectiveness
.......i. correct posture for supporting structure (i.e. flat spine while performing push-ups)
.......ii. proper bio mechanics (line of movement, controlled and fluid rhythm)
......iii. adequate between-set recovery
......iv. focus and concentration during sets
.......v. 48-72 hours rest between strength workouts

Client Testimonial: Mountain Park Fitness

MOUNTAIN PARK FITNESS
Stone Mountain, GA

"My experience with MOTUS has been very rewarding. Good customer service, great products, and of course a very personal experience. My club is a showroom for MOTUS USA. I would encourage every facility to purchase MOTUS USA -- it's an investmest more than worth your while."

Alan Woodward

Owner - Mountain Park Fitness

HULK HOGAN CELEBRITY WRESTLING SHOW FEATURING MOTUS USA CARDIO EQUIPMENT

MOTUS USA was recently chosen as the preferred vendor of choice for heavy duty commercial grade cardio equipment to be featured in upcoming episodes on the Hulk Hogan Celebrity Wresting Show.

Hulk Hogan is synonymously associated with the world of wrestling. He has created an empire in show biz, infamously known for his supremacy and induction into the WWE Hall of Fame by another famous actor -- Sylvester Stallone! Nowhere near retirement, the Hulk continues to entertain his fan following as host of the ever popular AMERICAN GLADIATORS series on NBC with co-host Laila Ali.

Burbank Athletic Clubs: North Location & Media Center transformed from former World Gym Locations

BURBANK ATHLETIC CLUB
North Location & Media Center
Burbank, CA

Burbank Athletic Club has been completely transformed from two former World Gym locations to incredibly classy, attractive and "results driven" facilities with the assistance of MOTUS USA's CEO, Roy Greenberg, who offered his services both as a well-seasoned industry consultant and comprehensive equipment provider. Reflecting back upon the past months of planning, development and implementation, owner Greg Bedrossian had some incredibly kind words to share about his experience working with MOTUS USA and the quality relationship he was able to foster with Roy Greenberg. (continued below)









Dear gym owners abroad and new equipment shoppers,

My name is Greg Bedrossian, and I recently purchased two World Gym’s in Burbank California. It was obvious these clubs would require a tremendous amount of TLC and effective marketing. My options were to stay in the World Gym family and possibly convert the clubs to Planet Fitness facilities or attach myself to another independent franchise label. I chose to go a different direction and renamed them Burbank Athletic Club “North” and Burbank Athletic Club “Media Center”. Having made my decision to go with my own brand and build its value I have made many improvements to both facilities with structural and cosmetic renovations. All these changes have contributed to the creation of a premium brand and improved business. However, the single most important upgrade was the replacement of all the equipment particularly the cardio equipment. I am very pleased with my decision to use cardio equipment from Motus USA. The Motus USA product is superior in durability, and usage. It also has a contemporary look, especially with the integrated LCD screens. Each piece looks like artwork. Owner Roy Greenberg, with his expert advice in assessing health clubs needs, combined with the value of the Motus USA products have helped me establish my Burbank Athletic Club brand with a premium presentation and much success.

In good health,
Greg Bedrossian
Burbank Athletic Club
http://www.burbankathleticclub.com/

The Nth Degree Testimonial

The Nth Degree
Royal Oak, MI



"When my brother Robb and I decided to open Nth Degree Fitness, we began our search for the ideal cardio equipment manufacturer. After countless weeks of research and much debate, we agreed that MOTUS USA would fulfill all of our needs. The experienced and knowledgeable staff at MOTUS USA were truly a pleasure to work with. The model M995T treadmills we decided on have proven to be both functional and durable. Their sleek design and hi-tech looks really compliment our state-of-the-art training facility. We look forward to doing business with MOTUS USA for years to come."

Scott Frentz
Owner - The Nth Degree Fitness LLC
www.nthdegreefitness.com