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Welcome to the CardioFlex Fitness Solutions
“Fitness Success” Newsletter.
This week's issue contains:
A. The "Beach Body Boot Camp" is Back!
B. Featured Article: “Your Best Exercise“
C. Clear Your Mind!
D. Rosemary Dijon Chicken
As always, I hope you enjoy this issue!
To Your Fitness Success,
Peter Vasilis
www.CardioFlexFitnessSolutions.com
**THE BEACH BODY BOOT CAMP IS BACK**
"Be Tight, Toned, Fit And Lean...
Strolling The Beach Confidently This Carnival Season!"
Lose Up To 11 lbs or More ... While Having A Blast At The Beach!
Join Anguilla's only fat-blasting, body-sculpting, waist-slimming beach body fitness camp.
Registration is now open for the "Carnival Boot Camp." Join your friends and make exercising fun while getting in top shape, just in time for Carnival. This year make your weight loss resolutions come true and join today!
The “Beach Body Boot Camp” kicks off the Carnival fitness camp starting on June 9th, 2008.
I have two different session times to choose from in order to ensure you have no excuses not to look great in your swimsuit this Carnival season!
You can get all the details here: www.BeachBodyFitnessCamp.com
I hope to see you there and together we can make 2008 great!
To Your Fitness Success,
Peter Vasilis
www.CardioFlexFitnessSolutions.com
P.S. Just a reminder if you haven't yet signed up for the “Beach Body Boot Camp” you can get all the details here: www.BeachBodyFitnessCamp.com
Your Best Exercise
Wait! Before you skim down to find which exercise I've labeled as the best, read the whole story...
It's always interesting when I'm approached and asked to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I'm always slow to answer.
You see, I'm acutely aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B-hence my hesitation to label any exercise as the universal best.
That being said, there are exercises that are better than others. And, yes, there are even a few that I would label as the best.
What makes an exercise the best?
When deciding which exercises to include in your routine it is important to consider the type of movement involved. The simpler the movement, the fewer calories you'll burn. On the other hand, the more complex the movement, the more calories you will burn.
Simply stated, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.
What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let's compare a simple movement leg exercise with a complex movement leg exercise:
The leg extension machine uses a simple, isolated movement to work the quadriceps. You're in a seated position moving only your knee joint. There isn't much involvement, if any, from other muscles and it doesn't burn very many calories.
Now let's look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.
How many muscles did you utilize while performing the lunge? Probably too many to count.
You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back-just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That's what I call a great exercise.
Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.
Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.
The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.
I'd be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.
These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.
Fortunately for you, all of these elements are addressed in the "Beach Body Boot Camp" program.
So what's the best exercise for you? Find out-and sign up for the "Beach Body Boot Camp" today!
www.BeachBodyFitnessCamp.com
Clear Your Mind
Exercise is the most natural way to cleanse your mind and emotions. When your emotions are flustered and your mind cluttered, you will find refreshment after a good workout. When done correctly, it is only during exercise that your mind actually rests.
Rosemary Dijon Chicken
 Dijon mustard gives chicken breast a whole new tangy flavor which is complimented by a touch of rosemary. This healthy dinner take only 5 minutes to prepare with a 30 minute cook time.
Servings: 4
Here's what you need...
- 4 boneless skinless chicken breast halves
- 1/4 cup Dijon mustard
- 1/2 teaspoon dried rosemary leaves, crushed
- 1 tablespoon extra-virgin olive oil
- 2 teaspoons fresh lemon juice
- 2 cups hot cooked instant rice (cooked as directed on package, omitting margarine and salt)
- Freshly ground black pepper
- 2 tablespoons finely chopped fresh parsley
- Heat oven to 375. Spray 12x8 inch baking dish with nonstick cooking spray. Place chicken in sprayed dish. In small bowl, combine mustard, rosemary, oil and lemon juice; beat until well blended. With back of spoon, spread mustard mixture over chicken to coat thoroughly.
- Bake at 375 for 25 to 30 minutes or until chicken is fork-tender and juices run clear.
- Meanwhile, cook rice as directed.
- Sprinkle chicken with pepper. With slotted spoon, place chicken on 4 individual plates. Spoon ½ cup cooked rice onto each plate; spoon juices from baking dish over rice. Sprinkle rice and chicken with parsley.
Nutritional Analysis: One serving equals: 260 calories, 8g fat, 19g carbohydrate, 1g fiber, and 29g protein.
Share this newsletter with your friends and family. Forward this issue to them by using the 'Refer a Friend' link below and I'll add them to my subscriber list. (of course they can unsubscribe anytime)
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Peter Vasilis
CardioFlex Fitness Solutions
Email Me
My Site
(264) 235-1254
Fitness Success Stories
Thanks Peter for all the great classes and PT sessions. You are to be commended for your all around fitness knowledge & expertise, very professional. I will go home with not only a great new program but also a fitness education! J. Waterman New York
Peter is a great trainer, very inspirational. Everyone can see my results and I can definately feel the changes in my body. I found my triceps and abs again! Thanks Peter, I will highly recommend your great programs! Jennifer Phillips Anguilla
Hi Peter, I used Your suggestion concerning procrastination last month and really got a lot of organization done here in my office and "life". Thanks for the inspiration. (I even went back and re-read it to keep me on track!) I have taken off 4 pounds! Glad I got to know you a bit in Anguilla!! Mary Lu Orr Indiana
Who Else Wants To Lose Up To 11 Pounds or More In The Next 60 Days... While Having A Blast At The Beach!
How would you like to get lean, firm & fit and finally have the energy to keep up with the kids?
The “Beach Body Boot Camp” fitness and nutritional program is back!
This body-sculpting, fat-blasting, weight reducing program begins June 9th.
Don't miss out on this opportunity to finally get into great shape while having fun at the beach!
Sign up right now!
Head on over to www.BeachBodyFitnessCamp.com for all the details.
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