1. KieFit Journal February 2009
TO N I N G Y O U R T R O U B L E
S P O T S :
T H E D O ‘ S A N D D O N ‘ T S
I N S I D E T R A C K O N
F I T N E S S T R E N D S
2 0 0 9
G E T F I T B Y J U M P I N G
R O P E
W E I G H T L O S S -
S T R A T E G I E S
DO PUSH UP
ISSUE: Feel Well Each Day !
TONING YOUR TROU- 3
BLE SPOTS: "THE Hello Fitness Fans!
DO'S AND DON'TS”
THE INSIDE TRACK 4 I am very glad to introduce you to my current KieFit Journal -
ON FITNESS TRENDS February 2009.
FOR 2009: BOOT
CAMP PART 1
Within KieFit Journal you will find tips about healthy nutrition, Fat-
FITNESS IS 5 burning workout to get and stay in shape and to feel well each
GET FIT BY JUMPING 7 Fitness Trends 2009: Boot Camp Workout!
ROPE In this issue we have covered the benefits of boot-camp-style
workout. Find useful exercises on Page 4.
WII FIT AEROBICS 8
PLUS THE DAY OFF
DIET EQUALS FUN,
FAST, & EASY WEIGHT
Why fitness is important? Read the fitness factors from Author
LOSS Scott Curtner (Page 5/6 )
EXERCISE AND MUSIC 8 Wii Fit Aerobics plus the Day off Diet equals fun, fast & easy
Weight Loss on Page 8.
DO PUSH UPS - 9
STRATEGIES How to Burn more Calories? Read the easy short and description
on Page 9.
HOW TO BURN MORE 9
Have fun with YouTube Videos about Rope Jumping; “Speed
NUTRITION FOR RUN- 10
Rope Advanced with Jennifer Nicole Lee on Page 7.
NERS - 3 BASIC GUI-
Start reading Kiefit Journal now!
GO VIRTUAL! 11
FINDING AN ONLINE
+ Stay healthy!
KIEFIT.COM ISSUE 13
Send me your comments and ideas for further
Schedules: Submit events sche-
SEND ME YOUR COM- 15 articles. Submit your article to Email:
MENTS AND IDEAS dules you know to be mentioned
FOR FURTHER firstname.lastname@example.org and see it in the next issue here in the next issue!
ARTICLES. of KieFit Journal.
Use your article to generate additional free traffic Submit your personal Fitness
and Sport events you wish to be
to your website as well. published here and invite Kiefit
Journal readers to attend!
Closing date to submit your articles you wish to be
published here on 25th of each month.
3. TROUBLE SPOTS 3
TONING YOUR TROUBLE SPOTS: "The Do's and Don'ts” By Mandy Gibbons
Do YOU have a body part that correctly to suit your program the best solution for toning.
makes you insane because and body shape then don't Using heavy weights and less
you can't seem to shape it, expect miraculous results reps of around 8 is aimed
tone it or reduce it! cause you won't get them. more for building muscle.
Has it got to the point where it If you're consuming an eating
ruins your summer or affects plan that actually increases 5. Are you relying on cardio
everything from the clothes the bulking up of a trouble spot alone to fix your trouble spots?
you wear to reducing your self area rather than helping re- Well believe it or not this is
esteem! duce it then you are going to often the case. So many peo-
Then here's some "do's and be very frustrated, along with ple treadmill or bike it for 50 -
don'ts on how to ensure your kicking yourself for wasting 60 mins a day waiting for
trouble spots don't get the bet- time and money on a plan that those trouble spots tone up.
ter of you! doesn't suit your needs! Instead they lose size and the
4. If you are wanting to "tone" -trouble spots just become
1. A big mistake that most folk
then train for toning. floppy.
make when trying to fix a trou-
ble spot is that they Resistance / weight training
take off to the shops and cardio need to work
and buy the first butt hand in hand to create a
or abs video etc that lean and toned appearance.
they can get their By performing hours of
hands on. cardio and no weight training
your muscle will start to de-
Well guess what - this plete - as your muscle will
ain't gonna fix it if you
burn off. This basically de-
aren't creating lean feats the whole purpose of
muscle all over (you toning because it's actually
need to train all body
your muscle that creates the
parts, not just your toned effect once the body
butt, thighs or abs etc) fat is reduced.
this helps raise your
metabolism in turn If you want to successfully
reducing your body conquer your trouble spots
fat. then get a program that in-
cludes a low fat eating plan,
2. How many times have you
performed exercises on a trou- You need to keep this in mind cardio and weight workout that
when training for body shap- are created to suit your body
ble spot and it just got bigger?
ing. For example: If you are A- shape and trouble spots. It will
As well as training all your get you into shape a whole
framed (pear shaped) small
body parts you also need to heap sooner and save you a
shoulders and upper body,
realise that if this area is a bucket load of wasted time
with your fat storage areas
spot where your fat stores the and cash. The sooner you get
being your thighs and butt
most, it will probably bulk up stuck into a program that's
then building up these areas
fairly quickly if you are per- correct for you the sooner you
with heavy weights will only
forming the wrong exercises
make your body appear out of will see successful results.
for your needs.
proportion. Happy training folks,
There are all kinds of exer-
Over the years I have seen
cises that you can do for each Yours in fun, health and fit-
pear shaped women upping
of your body parts. Some will ness
the weights on machines, or
create more muscle mass, and
with free weights, performing © Mandy Gibbons
are great for building up mus- Virtual Fitness Trainer
around 8 reps at a time -
cle, and others are excellent
mainly because the weights Persons who are of good health, suspect of their
for shaping. Go for shaping health or are aware of any conditions, physical
were so heavy they couldn't deficiencies or diseases should always consult a
exercises when it comes to physician before undertaking any eating or exer-
get any more reps out. They cise program. Mandy Gibbons, Virtual Fitness
your thighs and butt if this a
then whine that their butts and Trainer, www.virtualfitnesstrainer.com.au and
troublesport area for you. www.virtualfitnesstrainer.com disclaims any liability
thighs are getting bigger. or loss in connection with the above program or
3. I don't know how many Around 15 reps (and up to 20)
advice given in this article.
times I have heard myself say per set, using light weights, is
this but if you aren't eating
4. FITNESS TRENDS 2009 4
The inside track on fitness trends for 2009: Boot camp
by Marnie Kunz - Atlanta Running Examiner
For their New Year's resolutions this year, mil- 2.) Crunches. Lay on a soft surface such as
lions of people resolved to lose weight, but not grass or a padded track and do two to three
everyone can afford expensive gym member- sets of 25 crunches.
ships, classes, equipment and dietary aids.
With the crumbling economy weighing on Do regular crunches as well as side crunches
many of our minds to strengthen your oblique muscles.
and wallets this
year, one of the 3.) Do the
most popular fitness "Superman" back
trends will be low-
cost and no-frills cise on a flat sur-
workouts with back- face. Lay on your
to-basics staples stomach and put
such as running. your arms out
straight in front of
According to the
American Council you and your legs
on Exercise, straight behind you.
Now lift up both your
boot-camp style arms and your legs,
workouts will be being careful not to
strain your neck.
among the most
popular fitness Hold for one minute.
trends in 2009. This Rest and repeat,
holding the pose for
trend is apparent on the popular show "The
Biggest Loser," which relies on boot-camp longer as you get stronger.
style training for many of the intense weight- 4.) Stair climbing. Run up a set of stadium workouts save
loss workouts. stairs at your local track or sprint up a steep money
hill at the park. Jog down and repeat twice. because they
Boot camp workouts save money because don't require
they don't require expensive equipment, fees 5.) Lunges. Do three sets of lunges across a expensive
or memberships. The costs of joining a boot flat field, track or trail. Go about 100 meters for equipment,
camp class can still be more than some of us each set. fees or
can afford to pay, however. So you can incor- memberships.”
porate boot-camp style workouts into your Incorporate the boot-camp-style workout into
running routine, getting the best of both your running routine at least once a week. The
worlds: an excellent total-body workout and no boot camp exercises help with all-over toning
costs or class fees. Boot camp exercises are and strength,
also easy to weave into your running program, which will improve
as you can do them at regular intervals during your running speed
your workout at a park, trail or track. Depend- and endurance as
ing on your fitness level and length of your well as help with
run, do 5 to 10 minutes of running and then weight loss.
stop to do a boot camp workout, then run for
another 5 to 10 minutes, do another boot
camp exercise, run, etc.
Here are some boot-camp basics that can add
oomph to your regular running program:
1.) Push-ups. Doing push-ups will increase
your upper body strength while giving you a Photo by Womansday.com
great ab workout. Do two to three sets of 10 to
15 push-ups at each interval, doing them on
your knees if you need to at first. Rest for 30
seconds between each set.
5. ABOUT FITNESS 5
Fitness Is Important
Today I would like to share the most common reasons Dan said, the way all of us
with you why I believe… that I have heard and ex- can exercise every single “Most of you
Fitness is Important. perienced are: day is to wake up every already know
Fitness in my opinion the - I simply don’t have morning, get out of bed, that a
culmination of 3 factors: enough time in the day to and do ONE jumping jack! reasonable
Exercise exercise, or amount of
Eating healthy foods and Now, of course, it doesn’t exercise, on a
supplementing when nec- - I have health challenges have to be a jumping jack. regular basis, is
essary AND that prevent me from exer- It can be anything! For a healthy thing
Persistence over time… cising example, I was just looking for us to do.”
Now I’d like to begin my at Bank of America’s new
talk about the first factor, If you, or any of your health website, and they
exercise, with a little hand friends, are using these had an exercise on there
raising exercise. reasons not to exercise, I that I believe about 95% of
am going to share with the people on this planet
Most of you already know you, a piece of information can do…
that a reasonable amount that has allowed me and
of exercise, on a regular an exceptional few other It was close your eyes
basis, is a healthy thing for people to exercise EVERY really hard, and flex your
us to do. SINGLE DAY! lip and jaw muscles by
This information should pursing them together, like
come as no surprise be- Now I’ve been running, this… (close eyes, purse
cause the fact that exer- biking, and lifting weights lips and jaw)
cise is good for us is com- 2-6 times almost every
monly understood by most week consistently for about At first I thought, what
adults living in good can such
the United States a small amount
today. of exercise do
However, not all then I realized,
of us are able to that the most
perform regular important
exercise. Our GOOD it does,
time and ener- is that is cre-
gies are con- ates a certain
strained by the mind set, a cer-
responsibilities in tain habit, a
our lives. For time dedicated
example, have every single
the responsibili- day to bettering
ties in your life ourselves with
ever STOPPED exercise.
YOU from prac-
ticing exercise on a regular 17 years, and I only dis- And as our time, and en-
basis? covered this strange tech- ergy, and ability allow, we
nique just a few months can increase that one
This failure to exercise is ago, while listening to a jumping jack, to 2 jumping
completely understandable lecture by the world class jacks, or 10, or 20.
because many of us have gymnast and author of --> Continue Page 6
perfectly good reasons ‘Way of the Peaceful War-
why can’t exercise. Two of rior”, Dan Millman.
6. ABOUT FITNESS 6
Fitness Is Important (continued)
Again, it doesn’t matter it needs to function with ab- wrappers, those are actually
WHAT exercise you choose, solute optimal performance, quite bad for you.
just be sure to do it every we need to seek the advise “Now, you
single day, then INCREASE it of experts. We need to talk Now if you decide to eat don’t have to
when you can. to or read books written by healthy, and exercise regu- wait until you
appropriately trained physi- larly, keep in mind that fitness talk to a
Now because of this informa- cians or nutritionists. Then can only be achieved if you physician or
tion, the next time someone add the final ingredient, the read a book to
asks you if you per- 3rd factor, persis- start eating
form regular exercise, tence over time. healthy. “
you can say, “As a
matter of fact! I exer- And, if you per-
cise every single sist, I promise
day!” you that, in time:
Now I would like to You will be able
talk about the 2nd to look in mirror
fitness factor… Eat- and feel proud.
ing healthy foods and
You will be able
supplementing if nec-
look back at your
Now materialistically and dedication
speaking… You and I and feel proud.
have been given the
greatest gift in the And with the ad-
we need to get a second op- ditional clarity and focus you
world! We have been given a
body with which our souls tion, and talk to another ex- have gained from the addi-
can use to consciously ex- pert or read another book. tional oxygen and circulation
Then get a 3rd opinion and that you have given to your
perience life! And if we are
lucky enough to have a fully continue to learn how feed brain, you will be able to stra-
functioning brain. And if we our body, and how to care for tegically share this informa-
it properly. tion to help your children, and
lucky enough to be able to
decide HOW we want to treat to help your family, and to
Now, you don’t have to wait help your friends to feel just
our brain and our body… until you talk to a physician or as proud as you will.
Why would we want to tar-
read a book to start eating
nish this incredible gift by healthy. You can simply use
feeding it full of foods that
your COMMON SENSE to
Foods that accelerate our start eating healthy today!!
Eat more vegetables, eat
Well that’s exactly what we more nuts and whole grains,
do, when we eat foods with eat more fresh fruit, and if
little or no nutritional value, mixed with exercise, eat
and foods composed primar- more meat, fish, and real
ily of refined sugars. cheese.
Our body is a very complex Not processed cheese foods,
biological mechanism, and if like cheese-wiz, or American
we want to give it the nutrition cheese in those little plastic
7. WORKOUT & TRAINING Seite 7
Get Fit By Jumping Rope
by Michele Cheplic
Skipping rope is no longer just for kids. should also invest in a good pair of cross YouTube Video here
Rope jumping is considered one of the training shoes with added cushioning for
most effective cardiovascular workouts the balls of your feet. How to Jump Rope with a
available for adults. The simple movements Speed Rope Advanced with JNL
can be done by both beginners and ad- Once you have the proper equipment you
vanced exercisers. In addition, the price of can get jumping. Stick to jumping on grassy
a single jump rope makes the workout an areas, an exercise mat, wooden floors, or
affordable option for cash strapped fitness carpet. Avoid jumping on concrete, which
fanatics. can overwork the joints and body in gen-
Fitness experts classify jumping rope as an
"excellent" fat burner. According to the Na-
tional Institutes of Health, jumping rope
burns approximately 750 calories per hour,
which is more than any other traditional
workout except running. What's more, you
can easily burn additional calories by jump-
ing faster. The faster you jump, the more
calories you burn.
Another benefit to rope jumping is its ac-
cessibility. Since jump ropes are so light-
weight, they can be easily packed in a
small bag and taken on the road. They are
also compact enough to be stored in any
room in your house. Having jump ropes in
various rooms means you can exercise
whenever you have a few minutes to spare,
including when you are in the living room
front of the TV.
If you plan to use rope jumping as the main
part of your fitness regime be sure you get
a decent rope. Fitness experts recommend
choosing a jump rope that is comfortable
for you. You can choose between speed
ropes made out of plastic or other basic
models made from leather or nylon. If you
don't mind spending a bit more money you
could purchase a rope that has a built-in
calorie counter, which tells you how many
calories you've burned during your workout.
In regards to how long a rope you should
get, fitness experts say to use one foot to
step on the center of the rope, and then,
pull the handles taut. The handles should
come up to the middle of your chest. In ad-
dition to purchasing a well made rope you
8. WORKOUT & TRAINING Seite 8
Wii Fit Aerobics Plus the Day Off Diet Equals Fun, Fast, &
Easy Weight Loss By Alice Hoffner
Everyone knows that aerobics combined with them! This makes it a lot more fun for me be-
dieting is the best way to lose weight fast. cause my husband uses it too and I love to
What everyone doesn't know is that aerobics beat him!
& dieting doesn't have to be a difficult boring On top of that, Wii Fit keeps track of your
task anymore. It's become much easier (and weight loss (both in weight and in BMI) and
even fun) to do cardio and diet because of the that's a great way of keeping you honest with
breakthroughs made with the Wii Fit game yourself. You will see a graph that charts your
and The Day Off Diet. weight. You are going to be a lot less likely to
let yourself slide if you see that "slide" indi-
Wii Fit For Aerobic Exercise cated on the TV screen.
Forget running on the treadmill or riding a sta- The Day Off Diet
tionary bike there's a new way to do aerobic If you really want to lose weight then exercise
exercise: The Wii Fit game. It's definitely a isn't enough on it's own. You must also follow
sign of the times that you can actually get a a diet. What Wii Fit does for aerobic exercise,
great workout by playing a video game. The The Day Off Diet does for dieting. It makes
Wii Fit has strength training, yoga, balance, dieting easy because there's no calorie count-
and aerobics. I spend most of my time doing ing or food diary to keep. Instead it's got a
the aerobics because that's what I'm most in- "green light food" system which is very easy to
terested in and I think it's the quickest way to follow combined with a built in "cheat day"
burn the most calories. Plus I really like the every 7th day. This "cheat day" makes the diet
aerobics "games" like rhythm boxing and the very easy to stick with. But it's not included
step classes. These games are actually fun just for ease. It also serves a purpose: It
but they are also a great workout. speeds up the bodies metabolism with a
"calorie spike" which actually helps you to
It keeps track of how well you perform these
burn fat faster.
exercises so you can track your progress over Buy The Wii Fit Game
time. If you are a competitive person then you Buy The Day Off Diet
might really enjoy the fact that it keeps a "top Article Source: http://EzineArticles.com/?
10" list for each exercise so if other people expert=Alice_Hoffner
use the Wii Fit too you can compete against
Exercise and Music by Michele Cheplic
What kind of music do you listen to of exercisers to the point where they race featured scientifically selected
while you workout? actually reported feeling good even live musical accompaniment along
when they were running close to the entire length of the course. Sev-
A new study says the type of tunes physical exhaustion. enteen live bands were set up along
that play on your iPod as you run (or Researchers concluded that music the race route to accompany 12,500
participate in other cardio exercise) "has the power to make a consider- runners. The results will be revealed
influences your physical endurance. able impact in the fight against public in the coming weeks and we will get
inactivity." On a smaller scale the to see if the live music did indeed im-
The new research, which is set to study proves that music can motivate prove race times.
appear in the Journal of Sport & Exer- people to achieve their long-term fit-
cise Psychology, is part of a 20-year ness goals or at the very least in- I rarely exercise without music and do
study highlighting motivational quali- crease a person's endurance level notice that I tend to run faster when a
ties of music in sport and exercise. during an individual workout session. song with a faster beat is playing on
The findings illustrate the benefits my headphones.
associated with exercising in time to It should be noted that scientists used
music. upbeat song selections during their What about you? What type of music
In one part of the study 30 partici- study as opposed to slower classical do you listen to during a long run?
pants exercised on a treadmill while musical type tunes as they were try- Michele Cheplic writes about red-hot celebrities in POP CUL-
listening to songs by pop stars such ing to get participants to run to the TURE, fiery topics in PARENTS, sizzling recipes in FOOD,
calorie burning exercises in FITNESS, and hot new kid-friendly
as Queen, the Red Hot Chili Peppers beat of the selections. The ultimate crafts in FUN. Check out all of her articles here.
and Madonna. Each participant was litmus test using the scientific princi-
asked to keep in strict time with the ples, which guided this particular re-
beat. The findings show that certain search took place in London earlier
types of music can enhance endur- this month during the Sony Ericsson
ance by 15% and improve the mood Run To The Beat half-marathon. The
9. WEIGHT LOSS STRATEGIES Seite 9
Do Push Ups - Weight Loss Strategies
By Roger james
Strength training has many Push-ups your chest almost touches the
benefits including: The body weight exercise that floor. Keep your back straight,
* Boosting metabolism most people have done, or abs tight, and legs straight as
tried to do, is the push-up. you lower your body.
* Burning calories
This is an excellent exercise. Aim for three sets of twelve
* Preventing bone loss It targets many muscles in- reps.
* Strength training is expen- cluding:
sive ***If you can not do regular
* Pecs (chest) - Primary target
push-ups, try modified push-
The only problem with * Triceps (back of arm) ups until you can do regular
strength training is that it can
* Delts (shoulders) push-ups.
be expensive. It is not cheap
to join a health club. Home
gyms cost an arm and a leg. It * How to do a push up
can also be expensive to buy 1. Lie on your stomach with Modified push-ups are the
free weights. So when you are your legs together. The palms same as regular push-ups
"broke", what do you do? of your hands should also be except you do them on your
Well, I have a piece of exer- on the floor next to you at the knees.
cise equipment that I know level of your shoulders.
Push-ups are an excellent
you can afford. It is your body. 2. Straighten out your arms
way to get a good upper-body
Body weight exercises use slowly. Keep your back
straight, abs tight, and legs workout. Do them and Don't
your body as resistance.
straight as you raise your Go Broke.
These exercises are good
because they stimulate more body. About the author:
Read About Bodybuilding Also Read About Chair
muscles than free weights or 3. When your arms are Stretching And Fitness Stretching
machines. Article Source: http://www.Free-Articles-Zone.com
straight, lower your body until
How to Burn More Calories
by Justin Leonard
Exercise is a great way to improve The following is a list of ways to burn
strength and conditioning. It is also the more calories with physical activity:
best way to increase the metabolism. But
for general health, simply doing more • Walk the entire mall once or twice
physical activity throughout the day will before shopping
increase energy expenditure.
• Take the stairs instead of the eleva-
Energy expenditure = Burned calories tor/escalator
According to the US Surgeon General, • Manually wash the car
significant health benefits can be gained
by performing at least 30 minutes of mod- • Walk around the worksite before en-
erate intensity physical activity on most tering the building
days of the week. • Unload groceries from the car one
So how is "moderate" defined? bag at a time
• Walk around during commercial
Well, think of it as basic physical move-
ments (e.g. walking) performed at a
higher intensity or greater frequency than • Park the car further away
normal. Moderate activity involves going
slightly above what you normally do dur- Walk to a bathroom on a different floor
ing activities of daily living.
10. NUTRITION Seite 10
Nutrition For Runners - 3 Basic Guidelines
By Brigitte Spurgeon
Do you want to reach your full potential as a trointestinal distress. Adequate protein is
runner? Do you want to feel strong and en- essential for recovery and repair.
ergized during and after your run?
I recommend at least 70g daily. Quality pro-
Proper nutrition is vital to your success as a tein choices include lean meat, eggs, soy,
runner. Don't neglect these basic guide- low fat dairy, whey, legumes and fish. Re-
lines: member to include protein in your post run
meal. Runners can follow a low fat diet, but
1. WATER - Make sure that you are re- be sure to include sources of omega fatty
maining hydrated throughout the day. The acids. Good fats include nuts, avocado,
minimal water requirement for the average olive oil and salmon.
person is 64oz. I recommend at least 80oz
for runners. Plan to drink during your run if 3. MICRONUTRIENTS - We all know that
you are running longer than 30 minutes. If we should take a daily multivitamin and
you are running longer than an hour you will mineral supplement, but as a runner this is
need to replace electrolytes and some car- non-negotiable. Runners have greater nutri-
bohydrates too, so consider a sports drink tional needs than the average person. In
for your long runs. Headaches, fatigue and fact, runners need to take supplementation
dizziness may be signs of dehydration. more seriously. When you run you loose
minerals through sweat so supplement cal-
cium, magnesium, iron, etc accordingly.
Your body is also working hard to repair
2. MACRONUTRIENTS - Be mindful of your and build tissue so additional vitamins are
carbohydrate, protein and fat intake. The
needed to help these processes. As re-
quality of these macronutrients will directly search continues to highlight the roles and
affect the quality of your running. Carbohy- benefits of various antioxidants, be mindful
drates are your fuel source. You need to
to include a variety of these in your diet.
have adequate fuel before you run and then The best way is to eat a variety and fruits
you need to replenish these fuel stores post and vegetables every day.
run too. Choose complex carbohydrates like
pasta, potatoes or rice. Limit fiber in your Runners benefit especially from all berries
meals leading up to your run to avoid gas- and also the superfruits because of their
To be the best runner you can be, be aware
of your nutritional needs. Eat and drink with
purpose. You will feel healthier and run
Brigitte Spurgeon is a Certified Running Coach and Endurance Runner in
For more information about the cutting edge antioxidant drink recom-
mended by Brigitte for her runners, visit http://
Article Source: http://EzineArticles.com/?expert=Brigitte_Spurgeon
11. ONLINE TRAINING Seite 11
Go virtual! Finding an online personal trainer
By Leslie Hunt • Bankrate.com
You can think of two rea- when you're ready to work nise Tryner, an American
sons why you can't hire a with a trainer. The trick Council on Exercise certi-
personal trainer: time and comes in finding a legiti- fied personal trainer and
money. Your schedule and mate trainer that fits your NESTA certified nutritionist
budget lack jiggle room. needs, motivation level and who trains her clients in per-
budget. son. "With me, they come
You're afraid to be like the because they already have
countless others who buy Are you a candidate for a the appointment."
yearlong gym memberships virtual trainer?
and never actually use Before you hire the first per- Physical supervision pro-
them. sonal trainer that turns up in vides another benefit not
a Google search, get hon- common to all online pro-
Then again, it would be nice est with yourself about your grams: visual guidance.
to slim down. So far, pro- motivation level. That is, the trainer shows
crastination hasn't helped you how to do the exer-
trim any pounds. "At the end of the day, if you cises; you copy the moves
won't do your work without and find out right then and
The solution could be wait- someone standing over there if you are moving cor-
ing on the Web. Hire a per- you, don't think you'll suc- rectly.
sonal trainer at a price you ceed with an online trainer
or other long-distance Without direct supervision,
won't sweat by signing up
for a personal trainer who coach. You need in-person you'll have to rely on in-
coaches online. supervision," says McMil- structive aids provided by
lian, who teaches her cli- the trainer, such as online
videos, animations and au-
The money savings can be ents both in group classes
or long-distance through her dio instruction. Consider
FitbyFone program. how you learn best and sign
workouts under the guid-
up for the personal training
ance of a personal trainer The effectiveness of either program that best suits your
can cost between $50 and program depends on the learning style.
$80 per session, but online
individual. In person, the
personal trainers can cost a trainer can see what the If you learn visually, you
fraction of those prices, might enjoy sites such as
client is doing and can cri-
sometimes between $20 tique right then and there, LiveHealthier.com and
and $40 per month. says McMillian. But, with Michaelgeorge.com, which
Even at those prices, you'll long-distance clients, she offer video clips of particular
still get the healthy pressure must rely on their honesty exercises. On Michael-
that comes from working about their workout per- george.com, 360-degree
with a personal trainer. The formances. animations show how to
experience is like working perform exercises.
for a boss, says Charla "If a person has issues with
McMillian, a certified time but is self-motivated, If you learn by listening, you
strength and conditioning and just needs the proper might like the phone-and-e-
specialist who runs FitBoot, guidance, that's OK, we can mail coaching style of
a fitness boot camp in Bos- work long-distance," she McMillian's FitbyFone pro-
ton. Without having some- says. "It's good for the gram or the iPod-ready
one else to report to, most budget, good on the time workout routines provided
people wouldn't show up or and they can train when- by Podfitness.com, which
work to their full potential. ever they want." lets subscribers download
Bosses and trainers set the routines set to the music of
bar higher than you would On the other hand, consider their choice right onto their
yourself. "They kick you how motivated you would iPods.
back to reality and remind be to work out if you had a
you where your effort needs rough day. "If someone has --> Continue Page 12
to be," she says. a bad day, and they didn't
have me, they wouldn't go,
Of course, price shouldn't they'd put off working out
be the only consideration until next week," says De-
12. ONLINE TRAINING Seite 12
Go virtual! Finding an online personal trainer (continued)
By Leslie Hunt • Bankrate.com
Your preferred learning method Finding a personal trainer certainly trainer's name on the organization's
should determine which online pro- proves to be a more straightforward Web site to verify the certification.
gram you join. task when looking in person versus
online. Word of mouth and the abil- 2. Interview several trainers. Ask
Then consider your schedule. If you ity to see and talk with the trainer -- lots of questions.
have an unusual schedule, an possibly even engaging in trial ses-
online personal trainer may suit you sions with the workout coach -- This is a good thing to do, espe-
better because you can access make for easy ways to check out cially with online trainers. Always
workout routines around the clock, the legitimacy of and your chemis- speak with the person by phone
as well as help features such as before signing up for a program. To
try with the instructor.
chat sessions and online videos. find out how competent the trainer
LiveHealthier.com for instance, of- Unfortunately, the same cannot be is, ask questions you already know
fers real-time chat sessions with said for finding one online: Testimo- the answer to, says McMillian. If
personal trainers and registered nials and certifications could be real you've had a history of injuries, and
dieticians and allows clients to e- or bogus, and you never get to see you've received exercise advice
mail questions, which are answered the personal trainer. from your doctor, ask the trainer
within 24 hours. In real life, as Live- how you'd workout with these inju-
Healthier CEO Mary Moslander The trainers we spoke with suggest ries. If the doctor's advice is beyond
points out, you might have to hold researching a few instructors to find the trainer's expertise, the trainer
your question until the next meet- the one best suited to your needs. should say she doesn't know but
ing. There are three key points to con- will look up the answer for you.
Of 3. Check out the
course, it trainer's appear-
saying While the trainer's
that online training means you don't sider when seeking the trainer to physique doesn't guarantee what
yours will look like after working
have to leave home. You don't have get you on the fit side of life.
to dress up, burn gas or drive with one, you still want a trainer
around looking for a parking spot at 1. Check for certifications. who looks the part, just as a dentist
should have attractive teeth. You
the gym. But it's worth noting that
not every in-person personal trainer While certifications might not seem can check the trainer's Web site,
is weighted to the gym. For in- as important if you can talk to your but you may want to check to see if
stance, Tryner will meet her clients trainer and get references in per- it's a recent photo.
at their workplaces if a gym is avail- son, it's one of the few ways to
evaluate online trainers. Get moving
able, at home, outdoors or in her
studio. So if you desire a trainer Typically, trainers will list any certifi- If you're still wondering whether you
you can meet, see if he or she can cations they have on their Web can get to the gym without the push
work in places other than a gym -- sites. Note however, that not all of a personal trainer, look at your
and skip the pricey gym member- certifications come from accredited recent workout history. "If you can't
ship. certification organizations such as motivate yourself, and you're miss-
the American Council on Exercise, ing a few months of working out,
If you can, request a trial subscrip- then there's something in that cycle
tion for any of the online member- National Academy of Sports Medi-
cine, National Council on Strength that you have to break," says Try-
ships. That will give you enough ner. That something just might be a
and Fitness, National Federation of
time to experiment with a program. personal trainer.
After all, the wrong fit makes for a Professional Trainers or the Na-
workout routine you won't enjoy -- tional Strength and Conditioning
Association. A personal trainer cer-
and will likely stop down the road.
tified with the NSCA certainly will
Find a legitimate personal trainer have passed a more rigorous test
than someone certified through a
Once you've decided on which type local gym. Some certificate pro-
of training you prefer, compare grams are simply a weekend semi-
trainers based on qualifications and nar, says McMillian.
personality. You want someone you
have a connection with. Tryner suggests searching for the
13. KIEFIT.COM—ISSUE Seite 13
This site is created to post job exclusively for health and fitness professional. Search
for qualified professionals and opening your career world wide.
Reach your targeted audience massively.
Your ad is thirty (30) days visi-
ble for FREE!
Your Source For Fit-
ness Related Articles
Find Free Information
About Fitness, Health
14. ADVERTISE OPPORTUNITYS Seite 14
ADVERTISE W I T H US...
Advertise with Kiefit.com
If you have a new product or service to showcase to the fitness community, Kiefit.com is the place to reach your tar-
The purpose of the Kiefit.com fitness oriented social bookmarking website, the Kiefit Journal and the newsletter is to
give consumers proven methods to help them in their quest for fitness and good health.
It is our goal to inform our community and subscribers of new developments in the health and fitness fields and
connect them with each other to benefit from their experiences!
Through Kiefit.com Web site, the FREE Kiefit Journal and the monthly newsletter you'll be targeting large numbers of
consumers that are looking for various ways to improve their health and fitness.
Get our FREE Media Kit Here!
To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !
...within this FREE monthly publication.
How does it work?
Every new subscriber which choose to subscribe to our free monthly newsletter gets this FREE kiefit.com publication
delivered directly to their email box. Furthermore our subscribers will receive the most recent version of this
kiefit.com publication as long they choose to do so. Our newsletter list is strictly double optin.
Every subscriber is free to forward this publication to his family, friends, relatives and business partners for free!
1. One subscriber receives this publication after he registered to do so.
2. He decides to forward this publication to his family and friends etc.
3. They in the next step decide to forward this publication to their family and friends as well.
Do you get an idea where this can lead to … ?
… I think you can!
This effect is known as word of mouth!
With placing an ad within this KieFit.com publication you get the most
out of your ad dollars for a fraction of the costs.
With this FREE monthly publication you can spread the word tremendously to your targeted audience!
And all this for a price of less than a cup of coffee per day,!
But don’t wait to long! The ad space within this publication is limited!
And as the subscriber base rise the ad price will as well.
To Achieve Your Audience Laser Targeted The Easy And Affordable Way CLICK HERE !
15. KIEFIT JOURNAL
YOUR COMMENTS AND IDEAS
Do you have ideas or themes which you like to be covered in the next
kiefit.com publication for March 2009?
Please let me know. Please write to:
Do you write articles about health, fitness, sports, nutrition etc? Feel free to
send it to us. If your article meets our needs we will be willing to publish it.
Your ideas and articles are very welcome.
Thank you very much.
Copyright © 2008 Kiefit.com All Rights Reserved.
Use of this document constitutes acceptance of Kiefit.com
Designated trademarks and brands are the property of their respective owners.