By avoiding these common blunders, you’ll put yourself on the fast
track to results. Check out the following 5 fitness mistakes and the
solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the
motions. If your goal is to be able to complete 15 repetitions and
you do this easily, then the weight is too light. On the flip side,
if you aren’t able to perform an exercise through its full range of
motion, and find yourself cheating on form, then the weight is too
heavy.

The correct weights will feel challenging by your last few
repetitions,but won’t force you to sacrifice form which can lead to
injury.

(All the women in my gym do some form of pushups, pullups, squats
and deadlifts.)

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each
time they visit the gym. Maybe you’ve been doing the same exercise
routine as long as you can remember – if it isn’t broken then don’t
fix it, right?

The truth is that exercise routines have expiration dates, and that
is the date that they begin to lose their effectiveness. As a rule
of thumb never use the same routine for more than 4 weeks.

(We vary the exercises regularly so you never get bored and achieve
optimal results.)

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time – they’d rather
jump right into the heart of the routine. What they don’t realize is
that a good warm up will allow you to perform at a higher intensity,
which means greater results.

The point of a warm up is to increase your muscle temperature. This
increases blood flow, muscle contraction and reduces muscle
resistance.Your warm up should last 5-10 minutes.

We do a 8-10 minute warm-up that I have been told is more intense
then most people’s workout)

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The
two biggest reasons are that you aren’t concentrating on the
exercise, or you’re trying to lift weight that is too heavy.
Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid
injury and will reap the full benefit from each exercise.

(Proper fitness coaching is the key)

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and
typically see fewer results. It makes sense, doesn’t it? Why rush to
the gym if no one is there waiting for you? Why push yourself if no
one is watching? Exercising alone is a recipe for disaster.

(Imagine 10-12 ladies meeting you at the gym everyday and holding
you accountable.  Do you think you would get the results you
desire?)

The best way to avoid injury and to see results is to work with me,
your trusted source on fitness. I am passionate about seeing my
clients achieve results – without wasting time, energy and effort on
mistakes, that’s why I have decided to extend my Black Friday
Blowout Sale.  From now until December 5, you can get a full 30
days of 3DFitness Boot Camp for only $97.  Included with that you
get access to my 21 Day Rapid Fat Loss Diet that is guaranteed to
strip 5-10lbs and 1-2 dress sizes off you in  the first 21 days.

Call or email today to schedule a trial workout or go to
http://3dfitness.net to join.

Your In Health,

Coach Blair

Why am I telling you this?   Just because I whip people in to shape for a living, I’m still human.

So why can I indulge in a Rita’s water Ice without feeling any guilt?  Because I know when and when not to consume sugary foods.

For starters, I’m always certain to include them in part of my 10% weekly cheat and immediately following exercise.  Second, I added a scoop of protein powder to my water ice to enhance recovery.

For those of you who have read some of previous blog articles, know that you are allowed to break your diet 10% of the time.  However, the rules change when starchy foods are eaten post-workout.  This is the time your body is craving protein and the sugar helps upregulate it into the blood stream faster.

Even though I have my own gym, the problem I ran in to was Iwas already home and didn’t feel like going back there.  Take a look below at this 27 minute workout I did in my living room so I could indulge.  Enjoy!

Squats – 1 min

Pushups – 1 min

Plank – 1 min

Rest 1 min between circuits and Repeat 3 times

Water Jug Swings – 1 min each arm

Chair Dips – 1 min

Burpees – 1 min

Rest 1 min and Repeat 3 times

Just to recap, it’s okay to indulge in sugar laden foods 10% of the time.  However, if you consume those foods post-workout, you  add an extra insurance policy that they won’t turn to fat.

How Bad Do You Want It?

Blair

http://3dfitness.net