Bootcamp Monday's in Atlanta, Cardio tennis boot camps

Hello Fitness group, starting a 8 week bootcamp workout group in buckhead every monday for 8 weeks, this group will do boot camp style exercise with a fair amount of cardio movement, also similar to my Cardio tennis bootcamp workouts. have groups or can come to yours

Group exercise, fitness boot camp for week of March 16th, also cardio tennis

Sunday, March 15, 2009
Group exercise, fitness boot camp for week of March 16th, also cardio tennis classes available, please check on the Tennis lesson blog for schedule,location & other info.

Hello Group,Fitness classes schedule, Monday March 15th, 2:30 pm and 8pm, thursday March 18th 4:30 and 6pm in buckhead, posted Tuesday, March 16th 2009, and the weekends at 10:30 am, Group cardio tennis noon both days.
Labels: Atlanta Buckhead 30305 personal and group fitness training, Atlanta Ga boot camp style workout, Atlanta personal trainer and training, Cardio Exercises peachtree street and midtown

Fitness training Idea for that New years resolution

Hello Atlanta fitness group. With New years, definitly want to get that fitness program going, one Idea instead of one big workout 2 smaller workouts, maybe crunches and abs in the morning before work, then maybe do 30 minutes of cardio at night, just a thought from the atlanta trainer

Tips to stay on your workout program from the Atlanta personal trainer

Found a great article that you guys would like about getting started on a exercise program and hopefully staying on it:
Here's a sad truth about people and working out: About half of those who start a new exercise program abandon it within three to six months. The reason is no mystery, people are lazy especially in a place like Atlanta Ga. It's not our fault. The good news is that in recent years, the busy field of exercise psychology has come up with a number of effective tricks to help us in this process. Here are 6 ways to stay on our exercise, fitness program.
Many beginning exercisers make the mistake of letting a personal trainer, fitness facility or some other influence choose their primary form of exercise for them. Most often, the result is a poor fit. Studies have shown that people are more likely to stick with exercise when they choose an activity they like.
There are literally dozens of effective forms of exercise weightlifting, walking, running, tennis, yoga, swimming, basketball, bicycling and so on, my favortie being TENNIS. The best one for you is whichever one you'll enjoy enough to stick with.
Deflate the No-time Excuse
Another important adherence trick is scheduling. Lack of time is the number-one cited reason for failure. Exercise Motivation, according to two recent studies, those who successfully adhere to an exercise program don't have any more leisure time available on a daily basis than Exercise dropouts."
Instead of beginning each day with a general intention to exercise, plan a specific activity for a specific time and place 24 hours in advance. Reduce the amount of time you spend watching TV or in front of the computer and playing video tennis does not consitute real exercise.
Find other ways of reducing "waste" from your schedule. Consider even moving closer to your workplace to reduce commute time and maybe even run or bike to work. Go to bed 30 minutes earlier and exercise first thing in the morning. Choose an activity that you can do anytime, anywhere--such as jogging. Purchase a piece of home exercise equipment, such as a tread mill, elliptical trainer. Find a way to work out during your lunch break. Combine your workouts with another daily necessity, for example by running errands on foot or bike etc. instead of in the car. Use the Pleasure Principle The discomfort of exercise is one of the primary causes of quitting. "People vary in their ability to tolerate the discomfort of exercise, and there's not much you can do about it. But what you can do is try to make sure that your tolerance is not overtaxed initially."
In a study, Annesi and colleagues tracked the post-workout feelings of subjects participating in a voluntary exercise program. They discovered that subjects who felt exhausted after workouts tended to quit, while subjects who felt revitalized after workouts tended to stay in fitness programs. In another study, Annesi found that subjects who were allowed to choose their own exercise intensity were almost twice as likely to stay in a voluntary exercise program than subjects who were required to exercise at a fixed, high-intensity level.
Based on these results, Annesi advises beginning exercisers to "adjust their exertion so that feelings of revitalization tend to go up following exercise and feelings of exhaustion go down." The better you're able to do this, the more likely you are to be back for more tomorrow.
Give It Purpose
researcher have found through his research that people are more likely to stick to an exercise routine if workouts have an immediate practical purpose. For example, walking on a treadmill has no immediate practical purpose, but walking your dog does. Riding a stationary bike has no purpose, but riding a bike to and from work does. If you can find a way to kill two birds with one stone with an activity, chances are greater you'll keep at it.
Set Goals
Why are exercise goals so effective? According to exercise physiologist Robert Sonstroem, Ph.D., of the University of Rhode Island, goals set us up for what are called "success experiences," which motivate us to keep doing whatever sort of activity leads to them. In order to experience successes in exercise, it helps to set measurable goals, so there's no doubt whether you've achieved them.
Bob Anderson, co-author of Getting in Shape, advocates a special short-term goal that he calls the four-week rule. You simply promise yourself you won't miss a workout for the first four weeks. This gives you the no-excuses attitude you'll need to build momentum, but at the same time, because it's a shallow time horizon, it allows you to see light at the end of the tunnel.
Other examples of sensible short-term goals are as follow:
Increase your training schedule from four workouts to five next week Increase your circuit training workout from one circuit to two circuits next week Complete a 10K running race in three weeks Reduce your waist measurement by one inch in one month Lose 10 pounds in one month Reduce your body fat percentage by five percent in 50 days Make It a Team Effort All kinds of research has shown that people are more likely to stick with exercise if it's a social affair than if it's a solo exploit. For example, in one recent study, researchers followed 64 people who started a new exercise program, including 16 married couples and 30 married individuals who joined the program on their own. A year later, 43 percent of the individuals had quit, compared with only six percent of those who worked out with their husband or wife.
Not married? Training with a friend, getting a personal trainer, and joining some kind of exercise group (e.g. a bicycling club) are other effective ways to get social motivation.

Spin workout program, bike your way to a better workout

Hello Atlanta fitness group, several of you have asked me to for a spin, bike program, this program is a mix of bike and our basic Boot camp styled workout that you most of you know and love. So here it is: 50 minute spin program Total time 53 with a 3-minute break
This program is designed for the person that is in relatively good shape but not pro’s on the bike or spin classes and is broken down by time.
5 warm-ups off the bike, this includes stretching and loosening up
5 minutes of core work, abs and low back work
5 minutes warm-up on the bike easy pace both sitting on the seat and coming off
Break down: 2 minutes on the seat 2 minutes off the seat, higher intensity and 1 minute warm down.
5 minutes of plyometerics, i.e. wall pushups, wall dips, lunges, squats, jumping jacks, simulated jump rope, and knee pushups etc.
5 minutes back on the bike, 1-minute warm-up on the seat or off, 3minute higher intensity run off the seat, 1 minute warm down.exercise
5 minute plyometeric same as above boot camp style.
BREAK 3-minute break for water, bathroom, more intensive coaching consultaqtion etc,
10 minute interval training on the bike
Breakdown 2 minute warm-up, 2 minute picking up the pace, getting off the seat, 1 minute bringing down the pace and sitting on the saddle, 2 minute picking up the pace getting off the seat, 1 minute bring in down the pace, 2 minute getting off the saddle, 1 minute back on the seat.
8-minute abs and plyometeric set similar to above
2-minute stretch and loosen down period, congrads you survived were done!

Tips for working out, jogging during the winter

Hello Atlanta Fitness group, weather is getting cooler, remember is your running outsite that you loose more then 50 of your body heat though your head, so wear that hat when Running, Jogging or doing any physcal activity especially when the temperature goes below 40. Also still remember to drink plenty of fluids just because it not hot your body still needs hydration during physcal exercise and other activity

Stretching within fitness training

Hello Atlanta Fitnes, I found another great article involving stretching and fitness
The Basics: Stretch Your Fitness Limits
In the quest for fitness, don't overlook flexibility
By Barbara Russi Sarnataro
WebMD Weight Loss Clinic-FeatureReviewed by Kathleen M. Zelman, LD, RD, MPH, MDWe all know that aerobic exercise, strength training, and nutrition are three components of a balanced fitness regime. But there's another, just as important, component that's often overlooked: stretching.

"It's the one area that is completely being neglected," says Michael Anthony George, a personal trainer to celebrities including Reese Witherspoon and Christian Slater.

Why is flexibility -- the ability to move joints and muscles through their full range of motion ­ so important?

First off, staying flexible means avoiding injury and pain. Without stretching, tendons, ligaments and muscles will shorten, causing damage over time, says George, owner of Integrated Motivational Fitness.

"If a certain muscle group is weak, stiff, or tight, the body will actually hijack peripheral muscles to aid in that movement," he says. "Over time, these muscles can become injured."

For example, if someone is reaching into the car to pick up groceries and is not strong enough in the abdominals, arms, and legs, "they are going to use their back. If the motion can't come from where it needs to come from, it'll come from somewhere else," says exercise physiologist Robyn Stuhr, administrative director with the Women's Sports Medicine Center at Hospital for Special Surgery in New York.

Aliesa George (no relation to Michael Anthony George), owner of Centerworks Pilates in Wichita, Kan., sees the benefits of improved flexibility in her clients on a daily basis. Staying flexible, she says:

Counters the shortening that occurs when muscles are repeatedly used -- as in exercise or a repetitive daily activity -- and keeps muscles elastic
Increases the range of motion in joints
Decreases joint pain and stress
Improves balance, stability, and circulation
Aids athletic performance, relaxation, and posture
In fact, Michael George says poor posture is the No. 1 problem he sees. He uses the term "collapsed thoracic syndrome" to describe the rounded and raised shoulders and tight necks often caused by slumping over a computer monitor for hours at a time,

"It happens gradually and we don't even notice," he says. "One day we look in the mirror and find our shoulders are a little rounded."

Good posture, he says, "prevents injury, speeds recovery, and improves physical appearance." But of all its benefits, a better appearance is the one he stresses to his clients. "People are concerned about body image," he says. "They don't care about injuries until they have them. Out of sight, out of mind."

In a sense, stretching can also help you stay young. "As most people get older, they experience gradual losses in flexibility, partially due to aging and partially due to lack of activity and exercise," Stuhr says.

This not only affects your workouts, but it can also affect the ability to perform daily tasks, like reaching to put away groceries or turning your head to look behind you while driving. The good news is that no matter what your age, you can improve your flexibility and with it, your quality of life.

"It's never too late to increase flexibility," says Aliesa George. "It just takes regular practice."

Stretching and Exercise
Though some studies have concluded otherwise, the fitness experts interviewed for this article say they believe that doing aerobic or strength-training exercise without stretching does increase the risk of injury.

Give Your Workout a Break! split workouts

Hello Atlanta personal training, group, I found this article about breaking up your workouts, I would tend to agree with this but from my experience it is better and more practical to do 2 40 minute workout several hour appart, I find that I would have more energy 4-5 hours after a workout, the below article talkes about breaking up by 20 minutes, seems to have some merits, I really like to and believe in shock works meaning to very your workouts and durations of time and exercises.

Thought it was a interesting article and thought you might like it.
Give Your Workout a Break

Want to burn more fat and calories when you walk, swim, or run? Then take a break.

The rate at which your body burns fuel may be boosted even higher if you break up a long cardio session into two back-to-back 30-minute sessions with a 20-minute break in between. Breather, anyone? (see below ↓)

Start. Stop. Repeat.
How can scientists tell that a 20-minute rest helps rev up your fat burning? Men in a study who did just that (in between 30-minute sessions on a stationary bike) showed elevated blood levels of free fatty acids -- higher blood levels than those produced during a single 60-minute cycling session. And that bump in free fatty acids is a sign of increased fat burning: Circulating blood levels of free fatty acids go up when your body starts to break down fat.

More Ways to Burn Fat
Here are a few more ways to boost the fat- and calorie-burning powers of your power workouts:
Do cardio before strength training. Here's why . . .
Eat more of this.
Build some muscle. The more muscle you have, the more readily your body burns calories.

New and interesting health and fitness web site: glambody

Hello Atlanta fitness group and my friends around the country. I have found a very cool health and fitness web site called http://www.glambody.com, it is new but is a very interesting concept for finding health information, even can find a personal trainer.

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Tails from the Personal Trainer

This article is written from the personal trainers perspective relaying my experiences about what clients are looking for, this is my story.
I had a potential client contact me about working with just one client six days week, eight hours a day. This would make sure this client ate right, exercised in various ways, weight training, stretching, aerobics, running etc. also doing tennis instruction and play, basket ball swimming and other recreational activities. Below is the email response that I sent to that potential client.
I appreciated the short conversation that we had, I just wanted to follow up with some thoughts that I had and some ideas for some strategies. I know that you were talking about a dedicated individual on a six-day plan to assist with exercise and nutrition etc. I would not be able to do this myself because of my commitments to my existing clients; I also believe that this might not be the best strategy for addressing the needs of your person. I believe that a better strategy would be to have a collection of trainers and fitness pro’s, taking your persons interest and needs and utilizing them as necessary. I have worked with clients that have had several fitness and exercise professionals. This strategy seemed to work better because each person brings different skills, strengths and knowledge to the table. Also keeps the workouts fresh and new, one of the biggest complaints is keeping things fresh and new and fun, multiply that by my understanding that you want one person 6 days a week for 6 to 8 hours is going to be very difficult to keep interesting. My proposal would be to use myself and several other fitness Pro’s and build a program around the strengths of these people and the interest of your client. Keeps the program fresh and you should always have someone available when you need them. Also makes it where if you need to change out a person, not so distributive to your clients.

My areas of experience.
Personal and group fitness training Certified Instructor
Tennis instruction. Certified Instructor
Running and Jogging, Jump Rope
Swimming, swimming instruction and swimming related exercise
Basketball, have a basketball-based workout, very fun and fast paced
Baseball/ Softball, I have access to batting cages and fields, again great fun exercise.
Football drills and exercise
Mountain biking
American Red Cross, CPR and First Aid classes completed

Conclusion from this email
Clients are looking for all kinds of things and have all kinds of goals, the goal for the trainer is try to take these requirements and build a program appropriate to the client.

Hope this is thought provoking for the fitness pro.

Take care
http:www.fitnesswithjeff.com

Tips for finding a personal trainer in Atlanta

Hello Atlanta, I went though some of my achives and found some articles that I

thanks Jeff at http://www.fitnesswithjeff.com 404.451.8872

Walking for Fitness and Fun

Hello Atlanta Personal Training group and friends, I found a great article in Webmd, the link is at the bottom of the page. this is a great article on how to get started on a walking program: a great low impact form of exercise, here are some great thoughts on the subject, now have a great work out. www.fitnesswithjeff.com, Atlanta Walking for Fitness and Fun
Get happy -- and healthy -- with the world's easiest exercise
By Barbara Russi Sarnataro
WebMD Weight Loss Clinic-FeatureArkansan Jim Wilson had 300 pounds on his 5-foot-7-inch frame when he decided he wanted to walk a half marathon. He knew it would be a long journey: he couldn't walk a mile without getting winded.

Still, his goal spurred him on. He started training in March 2001, and in September of that year he walked a scenic 13-mile loop in Red Rock Canyon, outside Las Vegas.

Along the way, he started feeling stronger and sleeping better. His self-esteem shot up, and he ate more healthfully. By the time he walked his five-hour half-marathon, he was down 50 pounds.

"The whole process [gave me] a major feeling of accomplishment," says Wilson, a 53-year-old financial adviser.

You don't have to walk 13 miles to reap the benefits of walking. In fact, it's one of the best ways for a sedentary person to start an exercise program, says California health educator, fitness expert, and author Shirley Archer.

"There's very low risk of injury with walking," she says. "It's comfortable, easy, and low-cost. All you need is a good pair of shoes."

Besides that, she says, it can actually be enjoyable, which is half the battle when it comes to sticking to a fitness regime.

"Too many people think of exercise like medicine," says Archer, the mind-body spokeswoman for IDEA Health and Fitness Association. "It's not. It can be fun and the body will start to love it."

A Step Toward Health and Happiness
Medically, the benefits of walking are undisputed, says Little Rock, Ark., orthopaedic surgeon John Yocum, MD. Cardiovascular exercise such as walking can reduce the risk of heart disease and improve heart function and muscle tone, as well as lower blood pressure, cholesterol, risk of stroke, and risk of injury, says Yocum.

In addition, he says, "improving strength around the joints can help with degenerative joint disease."

But that's not all. "The benefits are multiple," he says, "not the least of which is the improved sense of well-being or happiness with the increased endorphin levels."

Archer, who coaches many beginning exercisers, says they have a kind of "awakening" when they begin to work out. They begin to feel better, so they sleep better, manage stress better, and get more energy in the process, says Archer. As a result, their self-esteem improves.

Former Olympic marathon runner Julie Isphording, a walking/running coach, author, columnist and host of two health and fitness radio shows for National Public Radio in Cincinnati, says she sees it often in the walkers she trains.

"People start to change their attitude," she says. "It really isn't about the walk. It's about something so much bigger; so much better. You can breathe deeper. You last longer in the day. You're running up steps."

When walkers enlist a partner, it's even better, Isphording says.

"I recommend that people find a friend to do it with -- meet at the mailbox," she says. That helps walking to become a part of the day you look forward to, not dread.

"Walking turns into more of a play-out than a workout," says Isphording.

"Social support is the most important factor when sticking to a program," says Archer. "Get a partner -- even a dog -- because that will reinforce it. We don't like to let other people down."

Isphording also encourages beginning walkers to keep a journal to chart progress.

So when you step on the scale and say, "it's not working," she says, you can look back at how far you've come. "Maybe a month ago, you couldn't walk a mile and now you're walking three," says Isphording.

In the journal, Isphording recommends you write everything down: the weather, how you felt that day, who you went with, and how far you walked.

The rest of the articleis at the Webmd site, a excellent source of info and anything health. http://www.webmd.com/fitness-exercise/guide/walking-for-exercise
http://www.webmd.com/fitness-exercise/guide/walking-for-exercise

How can I avoid falling off my exercise routine?

Hello Atlanta Personal Training group and friends, I found a great article in Webmd, the link is at the bottom of the page. So many of my personal training clients ask me how do I keep up my fitness and exercise rountine, here are some great thoughts on the subject, now have a great work out. www.fitnesswithjeff.com, Atlanta

How can I avoid falling off my exercise routine? Answer:
Sticking with your exercise program regularly and consistently is your best bet for overall health. While there's no specific danger in starting and stopping over and over again, it's important to set personal goals and identify what motivates you to exercise. Even if there's been a long lapse in your sessions, you should do your best to get back to regular exercise as soon as you can.

For some, it's disease prevention. If a close family member has been affected by heart disease, diabetes, arthritis, osteoporosis, or cancer, that may be what motivates you to stay healthy and avoid the same path. Regular exercise reduces your risk of developing these and other diseases and will help you maintain a healthy body weight.

For others, living longer could be a motivator. Research has shown that exercise may extend the years of your life. It can greatly enhance your quality of living, too, by making regular day-to-day physical activities such as climbing stairs, carrying groceries, and vacuuming easier.

How you start an exercise program may greatly determine whether you stick with it. If you have started programs in the past only to quit a month later, pay careful attention to the following tips:

Set realistic goals. Don't try to run a marathon or lose 10 pounds in a month.
Begin slowly and try a number of different exercises. Limit the length of each session.
Use visualization daily: Picture yourself enjoying your workout and then feeling great when you've finished.
Schedule exercise and make it a top priority in your life. Write it down on your calendar and keep a daily exercise log.
Identify one exercise that you enjoy doing on most days. If you're traveling, maintain some kind of routine. Find a fitness center at the hotel, go for a swim, or take a long walk. You can also try strengthening exercises such as push-ups, sit-ups, calf raises, and lunges.
Don't feel guilty when you miss a session or two. Negative feelings will only hinder your motivation. Getting back on track will make you feel better.
If boredom is hindering your routine, try doing new exercises, pick a new sport, or recruit an exercise partner. The key is finding something you like and sticking with it.
Distractions -- such as reading, listening to music, or watching television while you work out -- can also help keep you motivated. Try exercising at a different time of day, or break up a workout schedule to include aerobic exercise in the morning and strength training at night.
Other tips include:

Buying an exercise tape that you find entertaining.
Scheduling several sessions with a personal trainer.
Joining an exercise class that has a lively instructor.
Overall, it's important to not get discouraged if you miss a week or two of exercise. It's never too late to get started again. When your program gets derailed, try to figure out what went wrong and learn from your mistakes. Best of luck and keep exercising!

http://women.webmd.com/guide/exercise-motivation

Moderate Exercise program

Workout program
This program is a moderate to high intesity program, please consult your doctor or fitness pro, please also work up to this slowly.

Start with 5-15 warmup which can include abs and core work and lite stretching
Abs
crunches 50 reps
side crunch 50 reps
Wieght/reps
Exercise
Ball ab workout 0/50
Bench press universal 45/25
Bench inclines pecks 15/20
Bench press, 15/20
bicep curl 15/25
bicep hammer curls 15/25
calf raises 0/35
dumbell rows 10/25

half squats 10/25
lat raises 10/25
lunges 0/50
Leg extension 45/25
Leg curl 55/25
Lat pull 45's 65/25
Leg extension 45/25
Lat pull straight 65/25
lying leg curls
Tricep curl
tricep extensions 15/25
tricep pull downs 25/25
upright rows 25/25
shoulder press
wall pushups close grip
wall pushups wide grip
Shoulder straightups 10/20
shoulder shrugs 15/25
wrist curls
wrist bar 5/25
shoulder goal posts
wall tricep exetensions
peck deck 45/25
pushups close grip 15-25 reps
Wide grip 15-25 reps

Group Personal training session for Kids

Group Personal training session for Kids

I teach all kinds of people, all of which I love of course, but for pure enjoyment and a sense of accomplishment there is nothing like teaching good workout, motor skills, nutrition and self esteem habits to young people. Kids can come to an activity or topic with a thirst for knowledge and tend not to bring in as many bad habits as adults. If you learn something correctly the first time, the easier it is to retain good habits and the bad habits aren’t as in grained as it is with older people.

In my last article I discussed the pleasure I get from working with young people and working out. It is very rewarding to start kids with good workout and eating habits. Things to think about as far as what to think about before you sign your child up for personal fitness training. What kind of shape is your child or children in, do they enjoy physical exercise, working out and sports and physical activity in general, what are there strength's and weakness and have some goals in mind. In the last article I spoke about the right age for private sessions, and I think the age that seems to me to be the most appropriate is 7-8 years of age is about as early as I recommend for the average child from the terms of maturity and physical and psychological development for private instruction. That being said there are kids that will benefit and grasp the techniques at a very early age, even as young as 3 or 4 years old for private sessions. In the remainder of this article I would like to talk about group fitness for kids for kids 4 years old or older, group kid workouts and fitness classes makes the most sense to me. For real young children (3-5 yrs of age) a lot of the group sessions are spent doing traditional workout things like, jumping jacks, lunges, arm circles, stretching exercises etc, for kids I also add non- traditional activities: throwing and kicking balls, juggling, hacke-sac, other body movements to development coordination etc to work on motor skills. For older children, 9,10 years and up I tailor the workouts to there maturity and interest of the groups, for instance I would do a much different program for kids involved in tennis as I would for football players
For the groups I like to keep the kids separated by no more then 2 years within the same group, just too much variation based on age of the kids. The smaller the group the better, I like to have groups of around 3-5 kids, allows me to give each child the attention they deserve. In general I recommend a combination of private and group sessions, depending on budget and needs and age, this keeps the cost reasonable for the parent and gives the child the good a degree of attention.

How often should I work out? and what types of activitiy?

Work out tip, Workout regiment what to do on each day

Workout regiment:
The government standard is to do aerobic activity, this could include walking, running, biking, or any activity where you are in constant motion, this could be for a little as a minute or 2 but most commonly is for several minutes, 5-7 to days a week for 30-40 minutes, Longer periods for the more advanced.
Weight barring activity, this could enclude dumbells, free weights, even things like wall pushup every other day for a overall body workout or going to a more advance program could be 5, 6 days a week if your doing targeted body parts, for example: legs and back or chest and arms, or just arms or just legs, you should consult a doctor and or a fitness professional in order to build the proper routine for you.

These goals should be worked up to with at first lite physcal activity, as little as a couple of minutes to start for people that have been injured or away from physcal activity for a awhile.
Labels: Fitness coach, fitness training, Personal training

Hidden Benefits of Flatter Abs

The Hidden Benefits of Flatter Abs, This article came from a very good source ( http://www.prevention.com) that I highly recommend to my client and friends at http://www.fitnesswithjeff.com
Toned abs do more than just look fabulous in body-skimming clothes. A drum-tight midsection protects your back from injury and pain, helps you maintain proper posture (which slims your silhouette even more), and lets you effortlessly perform daily activities, such as hoisting mulch for the garden. "Your trunk muscles form the core through which all forces are transferred, whether that's absorbing the ground's impact while walking or jogging, gathering power to throw a ball or swing a racket, or resisting gravity, so you can stand tall," says Prevention fitness advisor Wayne L. Westcott, PhD. Stronger core muscles also rev up your metabolism, so you lose fat faster. That's important, because the fat that hides those sexy ab muscles, especially if it squeezes around your internal organs rather than hangs off your hips, is associated with an increased risk of diabetes, heart disease, breast cancer, and other health problems. So there are big health benefits to belly flattening too.
To come up with the very best tummy toning moves, researchers at San Diego State University asked 31 people, both occasional and daily exercisers ages 20 to 45, to perform 13 exercises that target the mid-section while the researchers measured the work of the abdominals (the rectus abdominus, which runs the length of your torso and is the "workhorse" of the group, and the obliques, or side-lying muscles that rotate your body and stabilize the pelvis). They then compared how each exercise stacked up against the traditional crunch.


The two top-ranking exercises, the bicycle maneuver and the captain's chair, were up to two-and-a-half times more effective at working the obliques and at least 50 percent better at strengthening the rectus abdominus compared with the traditional crunch. Other winning moves included the long arm crunch and the crunch on an exercise ball (also known as a Swiss ball). Unlike many ab exercises, these two crunches isolate the ab muscles specifically, rather than relying on the hip flexors on the front of the hip to help out with the move, says lead researcher Peter Francis, PhD, director of the biomechanics lab at San Diego State University. Crunches on an exercise ball also force your abs to work overtime just to stabilize you atop the ball and enable you to train in a greater, more natural range of motion. Based on these findings, we picked the top six exercises for our belly
flattening plan, arranging them in three programs from beginner to advanced.

for the rest of the article please check out: the below link.


http://www.prevention.com/cda/article/goodbye-belly-fat!/e3cd88dc78803110VgnVCM10000013281eac____/fitness/belly.abs/ab.exercises/

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ATLANTA
Ashford2980 Redding Rd., AtlantaAcres: 3Multi-use field, tennis courts, playground and picnic areaBouldercrest4184 Bouldercrest Way,
AtlantaAcres: 28Multi-use field, basketball court, tennis courts, multi-use court, playground, picnic area, and trailsBriarwood Recreation Center2235 Briarwood Way, Atlanta (404) 679-5911 Acres: 18Baseball field, multi-use field, tennis courts, swimming pool, recreation center, playground, picnic area, and trailsFernbank School157 Heaton Park Dr., AtlantaAcres: 12Multi-use field, basketball court, multi-use court, playground, picnic area and trailsEmory Grove1887 Edinburg Ter., AtlantaAcres: 4Multi-use field, tennis courts, playground and picnic areaGresham*/Recreation Center3113 Gresham Rd., Atlanta (404) 244-4890Acres: 126Baseball, softball, football, multi-use field, swimming pool, recreation center, playground, picnic area and trailsKittredge1520 Kittredge Park Rd., AtlantaAcres: 2Baseball, multi-use field and swimming poolLongdale1830 Longdale Dr. AtlantaAcres: 18Multi-use field, basketball court, multi-use court, playground, picnic area and trailsMcDaniel School2225 Heritage Dr., AtlantaAcres: 11Multi-use field, basketball court, multi-use court, playground, picnic area and trailsShoal Creek II3643 Glenwood Rd., AtlantaAcres: 23Baseball, soccer, multi-use field, basketball court, tennis courts, multi-use court, playground and picnic areaSugar Creek Golf and Tennis Center2706 Bouldercrest Rd., AtlantaAcres: 231Golf course, tennis courts and picnic areas
Blackburn*/Tennis Center3493 Ashford Dunwoody Rd., AtlantaAcres: 49Softball, soccer, multi-use field, tennis courts, picnic area and trailsBrookhaven4158 Peachtree Rd., AtlantaAcres: 9Multi-use field, basketball court, multi-use court, playground, picnic area and trails DeKalb Memorial353 Wilkinson Dr., AtlantaAcres: 17Softball, multi-use field, basketball court, tennis courts, multi-use court, playground and picnic areaDresden*2301 Dresden Dr., AtlantaAcres: 24Baseball, softball, multi-use field, playground, picnic area and trailsGlen Emerald1479 Bouldercrest Rd., AtlantaAcres: 26Multi-use field, basketball court, tennis courts, multi-use court, playground, picnic area, lake and trailsHenderson Mill School2408 Henderson Mill Rd., AtlantaAcres: 9Multi-use field, basketball court, tennis courts, multi-use court, picnic area and playgroundLaVista1319 Brookforest Dr., Atlanta Acres: 4Playground and picnic area Lynwood Recreation Center3360 Osborne Rd., Atlanta (404) 303-2100Acres: 17Multi-use field, basketball court, tennis courts, multi-use court, swimming pool, recreation center, playground and picnic areaShoal Creek I*3649 Glenwood Rd., AtlantaAcres: 16Baseball, multi-use field, basketball court, multi-use court, playground, picnic area and trailsSkyhaven School1372 Skyhaven Rd., AtlantaAcres: 9Multi-use field, basketball court, multi-use court, playgroundand trails W.D. Thompson1760 Mason Mill Rd., AtlantaAcres: 29Multi-use field, basketball court, tennis courts, playground, picnic area and trails

Fitness boot camps in Atlanta Georgia

A great way to workout without feeling like your working out is to do it in a group environment, fitness boot camps can be held at places like parks, gyms even your office building. The advantages are group support, interesting facilities, especially for those without there own gym or other workout facilities, another advantage is cost, the classes can range anywhere from $10 to $25 per class

For more info please feel to contact www.fitnesswithjeff.com Atlanta, fitness instruction, tennis instruction, 404.451.8872

Meeting Your Personal Trainer, Exercise On Your Own

finding a workout partner in atlanta

On the days you don’t meet your trainer you should try to workout, especially cardio, on your own or with a friend. Do you need a partner for motivation?

Here are some links to help you find a fitness partner in the Atlanta metro area…

Atlanta Craigslist Activity Partner
Women’s Fitness Local Atlanta GA
Exercise Friends Atlanta

For more info please feel to contact www.fitnesswithjeff.com Atlanta, fitness instruction, tennis instruction, 404.451.8872

If you have ANY questions feel free to contact me. Jeff Michaud Fitness with Jeff Atlanta fitness instruction, tennis instruction, at www.atl-fitness.com. 404.451.8872

For more info please feel to contact http://www.fitnesswithjeff.com/ Atlanta, fitness instruction, tennis instruction, 404.451.8872