3DFitness Coaching Studio » Ambler

The Top 7 Reasons To Exercise

Blair Baxter — Wed, 02 Jun 2010 18:13:19 +0000

Whether you can’t wait to bare it all on the beach, or if you’re still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.
But why else should you exercise? Here are the top 7 reasons to exercise this summer:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:
Your pants become loose

People around you begin to say that you look great

A glance at yourself in the mirror makes you smile

Your energy levels soar

You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.
When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.
“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from.
Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol LevelsExercise has shown to lower blood pressure and cholesterol levels for these two reasons:
Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.

Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.
Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.
Exercise boosts your energy levels and makes you feel amazing.
The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.
Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.
What are you waiting for? Lace up your shoes and get moving!

Yours In Health,

Coach Blair

5 Super Simple Fat Loss Tips

Blair Baxter — Fri, 28 May 2010 19:11:45 +0000

Fat loss isn’t rocket science. I know we love to make our problems seem much bigger than they really are, but when you really look at them they’re typically easy to solve. And that’s often the case with fat loss.

To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day and it’s easy to see why you’re struggling.

2) I’ve written it a gazillion times and I will continue to – eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.

4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it’s most likely processed. The fresher the foods the better.

* Bonus tip*

You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition’s VGF 25+ http://cheapvitamins.getprograde.com/vgfmen OR http://cheapvitamins.getprograde.com/vgfwomen because it is made from 25 WHOLE veggies, greens and fruits.

Yours In Health,

Coach Blair

Best Intensity for Fat Loss

Blair Baxter — Thu, 29 Apr 2010 20:10:16 +0000

I’ve been getting a lot of questions lately on how long you should work out and at what intensity level for the BEST fat loss results.

I know you want to maximize your time and efforts too, so thought I’d
share my answer with you to clear up the confusion.

For the past decade, dieters and fitness enthusiasts have been mislead
into thinking that lower intensity exercise is the best way to burn fat.

This is likely because exercise at lower intensities primarily uses fat as
the “fuel” source … and higher intensity exercise uses carbohydrates as

fuel.

However, the most important factor in losing fat with exercise is the
TOTAL number of calories burned, NOT whether the calories burned
are from fat or carbs.

I can’t tell you the number of people I’ve trained who refused to work
hard because they were afraid it would take them out of their “fat burning
zone.”

Research has proven, time and time again, that exercising at a low intensity to stay in the “fat burning zone” is incorrect. At lower ntensities, you burn more calories from fat … BUT you burn fewer TOTAL calories.

Remember, “Fat Loss Key #1″ is in order to lose fat, you absolutely

must create a caloric deficit. That is, you need to expend (“burn”) more
than you consume. Period. There are no exceptions to this rule.

So, whether your cardio sessions are 12, 20, 30, or 45 minutes long, the
higher the intensity, the more TOTAL calories you will burn. And the more
TOTAL calories you burn, the more fat you burn.

In addition, higher intensity exercise not only burns more calories, it also
elevates your metabolism more (and longer) after the workout is over.

That’s right, with higher intensity exercise, you can actually condition
your metabolism to work more efficiently throughout the day! (be sure to
exercise at safe range for your fitness level)

Coach Blair

http://amblerbootcamps.com

5 Stupid Things Healthy People Do

Blair Baxter — Tue, 16 Feb 2010 16:28:48 +0000

5 Stupid Things Healthy People Do

You are not a stupid person. Not by any means.

In fact, it’s my guess that you’re healthier than most.

You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar.

And you never – ever – eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet -ones that you probably aren’t even aware of.

The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You Eat Out Too Often

Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

2. You’re Dehydrated

It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

3. You’re Sleep Deprived

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.

4. You’re Stressed Out

I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot

You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results. Guaranteed!!!

Coach Blair

215-552-8118

http;//3dfitness.net

Kettlebell Bootcamp

Blair Baxter — Sat, 08 Aug 2009 12:55:47 +0000

Kettlebells for Fatloss

Kettlebells are a very cool addition to your training programs. I’ve been messing around with Kettlebells for a little over a year now – but just recently decided to get certified at Kettlebell Athletics (taught by RKC – Jason Brown and Pamela MacEleree).

I have a full set of KB’s at my gym and I use them regularly and to say I love them is an understatement.

Although Kettlebells have been around for a while, they’re just starting to become mainstream.

How do I know? Because they’ve made to the informercials…lol

What I like most about the Kettlebell is it’s versatility. I could have one Kettlebell and get a great workout in my living room or yard.

Several people have asked me – “Can you do Kettlebell Training for Fat Loss?

The answer is YES.

So I started thinking about different ways to incorporate Kettlebells in my gym into my clients workouts and that’s when I decided it’s time to start a Kettlebell Boot Camp class.

So why am I telling you all this?

Maybe you have always wanted to try out Kettlebells but didn’t have anyone to show you, or you just want to see what all the hype is about. Whatever your reasoning is, the staff at 3DFitness wants to help you out with that.

I want everyone to try out the hottest new craze in North America.

The class times are Mon, Wed and Fri, 5:00am – 5:45 and Mon, Wed, and Thurs 7pm – 7:45p and Sat, 9a – 10a

Beginners classes are Tuesdays and Thursdays @ 5am and 6pm

CLICK HERE TO SIGN UP for your FREE 14 Day Trial or call us at 215-552-8118.

This is a limited time offer so hurry.

P.S. – The first 20 people to sign up get a special bonus

Do You Want To Look Better Naked?

Blair

http://3dfitness.net

Toned Arms Like Michelle Obama

Blair Baxter — Wed, 18 Mar 2009 16:13:37 +0000

Regardless of what you think of the current administration, the media has made one thing perfectly clear: Women everywhere are BIG fans of Michelle Obama’s arms including my personal training clients at my gym in Ambler.

Now I know that past First Ladies have not worn sleeveless dresses. And you may not think it’s appropriate. You may love it. Whichever way you feel I think we can agree on one thing: The woman DOES have some sexy arms on her!

In fact, I’ve seen some reporters condemning her arms because they are flat out jealous of how good she looks.

After doing some research online it’s become clear that the First Lady makes it a priority to exercise. In fact, according to news reports she and the President get up at 5:30am three times a week to workout. Imagine that, two people as busy as they are MAKING time for fitness. Kind of puts the lame old excuse, “I’m too busy”, to rest of good, no?

Hopefully whomever is designing her fitness program is recommending she consume the proper post-workout nutrition. You see, research has shown that recovery of muscle nutrient stores can be enhanced by consuming a specified mixture of carbs and protein immediately after a workout. This greatly improves the recovery time from exercise.

What does that really mean?

It means you’ll make the most of your workout so you can get those sexy, toned arms as fast as possible. It’s also exactly why I recommend a recovery shake to all my clients at my gym.

And while I have no idea if Michelle Obama enjoys College Basketball, Prograde Nutrition is having a sale on their Prograde Workout recovery shake to celebrate “March Madness.”

Which is great news for you because this delicious shake will help you accelerate your lean tissue growth and fat burning. And that means the fastest way possible to sexy arms!

Here are all the details:

– Again, because it’s College Basketball March Madness , the sale is 10% off all purchases of Prograde Workout

- When you checkout you will enter this coupon code to save the 10%: NCAA2009

(yes, that is UPPER case sensitive)

- The offer cannot be combined with others from Prograde Nutrition and it ends this Friday, March 20th at 11:59pm EST.

- If you choose their Smart Ship option the coupon applies to the first order only.

- Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout

Look, I’m not kidding about how much Prograde Workout will improve your exercise performance. It tastes great and it’s ready to drink in less than 60 seconds.

How Bad Do You Want It?

Blair

http://3dfitness.net

PS – Remember, it’s 10% off all Prograde Workout purchases this week only. The sale ends this Friday, March 20th at 11:59pm EST.

PPS – Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout

The 8 Steps To Fat-Loss

Blair Baxter — Tue, 17 Mar 2009 19:22:40 +0000

Question: What is the best and fastest way to lose 20lbs of fat?

Answer: The answer really depends on how much time a person can devote each week to the gym.

The entire fat-loss process hinges on EPOC – Excess Post Oxygen Consumption – which is simply the recovery of the metabolic rate back to pre-exercise levels which can require several minutes for light exercise and several hours for hard intervals.

Now that's a raging inferno

Think about a forest fire. You understand that it doesn’t just burn for an hour and then burn out. It must gradually burn out over time until there is no more fire. The fires peak could have been several hours ago, but there are still flames being produced for a long time afterwards.

Our goal is to keep the fire burning as long as we can. Forget about how many calories you burn during a workout, but how many additional calories you are burning every minute throughout the rest of the day. The way we train at my gym in Ambler is like a raging inferno compared to the small fires most produce when they train.

I am in a very envious position compared to most. My mentor Alwyn Cosgrove is the best in the business when it comes to fat-loss. Fortunately, I had the privilege of learning the hierarchy of fat loss first hand.

THE HIERCHY OF FAT-LOSS

1. Correct Nutrition – diet is, was, and will always remain the best tool for fat loss. You cannot out train a crappy diet so stop trying.

2. See #1 – Yes it’s that important I put it on here twice.

3. Metabolic Strength Training – Small circuits with short rest, the weights also must be heavy with time under tension approaching 60s

4. High Intensity Interval training – short sprints, followed by recovery

5. Aerobic Intervals- slightly longer sprints, followed by recovery

6. Steady state Cardio – putting in work at a steady pace like jogging

7. low intensity Cardio – the mythical fat burning zone

8. A qualified professional to put it all together for you.

I’m actually going to be doing a seminar on this very thing at my studio in April. If you are interested in attending, let me know.

How Bad Do You Want It?

Blair

http://www.3dfitness.net