Saturday, May 30, 2009



The triceps kickback exercise works your triceps, which assist the chest in just about every pushing movement. Use caution when doing this move if you have elbow or lower-back problems.

How to do it:

1. Stand to the right of a flat bench.
2. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible.
3. Pick up a dumbbell in your right hand.
4. bend your arm and raise your elbow up to shoulder heaight.
5. Make sure the elbow stays close to the side of your body.
6. let the dumbbell hang.
7. Press the weight backuntil your forearm is parallel to the floor.
8. Squeeze your triceps and then slowly return to the starting point.
9. Finish one set, then switch sides and arms.
10. Only your upper arm should move, not your elbow!
11. Look straight ahead at all times.

Friday, May 29, 2009

BFS Fitness Club: Gaining Strength and Losing Weight

After 2 weeks of training in my classes, my participants were saying that they felt a lot lighter and more energetic. Most said that they already lost like 5 to 10 pounds. Wow! That's good news.

The second week strengthening program was already a step higher than the first week's. Repetitions had gone up to 12 and rest periods were down to only 30 seconds. Four sets (rounds) in all, the entire program lasted only 40 minutes, but with lasting burning effect. The aerobics program got more intense with the high impact segments and the kickboxing and during the second session of aerobics during the week, the addition of mat exercises (hips, butt and abs).

More and more are joining the group. Not because it is a FREE program for the employees by the company, but because they are reaping the benefits of health and fitness!

Thursday, May 28, 2009

Exercise of the Day: Standing Bar Curls

    • To Perform:
    • 1. Hold bar with a shoulder-width grip, with arms straight towards the floor and elbows locked an inch from your sides.
    • 2. Curl weight towards the chest, while keeping the elbows and back fixed.
    • 3. Contract the biceps as the bar reaches the front of the chest.
    • 4. Resist weight as it slowly lowers to the floor for a full stretch

Saturday, May 23, 2009

Using A Fitness Notebook

A fitness logbook or a plain notebook helps you keep a record of your goals, your exercise plans and your diet program. It can also monitor your progress and your failures.

I have a planner that I use for this. But it confuses me because it also contains my programs for all my clients. Today, I bought a notebook that will serve as my record book of all my personal fitness activities. I know it will work because all fitness books will tell you to keep a record of what you are doing in relation to fitness.

Friday, May 22, 2009

Fun Things To Do This Weekend

If you never missed out on your workouts, then it's time for you to reward yourself with some fun things to do this weekend (long weekend in the U.S.).

Here are some suggestions:

1. If you don't want to leave your house, then do some of your hobbies: painting, reading, listen to your ipod, knitting, or just watch your favorite soap or DVD movies. You can also invite friends over have dinner then play cards or board games. If you enjoy fixing things, look around your house. You will see something that needs to be fixed. If you find pleasure in gardening, do so. Try landscaping too. You can also have a small project in your backyard, like digging dirt for a pond.

2. You can go malling with friends or watch a current movie.

3. If you have extra money, try to drive to a place that you've never been to. Go to the beach and just relax, or to the nearest pool where you can just soak in and enjoy the sun.

4. You can push yourself to try a new sport. Try biking, wall climbing, skateboarding. Invite friends to make it fun.

I myself is thinking of going somewhere this weekend. I wanna go and just read a book by the beach. After a long stressful week, don't you think it's fun to just relax and feel the sun and the breeze. It's your choice. Just make this weekend enjoyable and productive!