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"You see, in life, lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action."
- Anthony Robbins

Still haven’t tried the Active Image On-line Training Program yet Here’s what clients have said this month.

“ I must admit, I’m shocked at what I’m noticing as I write down what I eat but I know it will help me in the long run”
Donna L.

“ I like the accountability and the structure. My workouts are now organized instead of me just doing what I thought was correct. I now have expert advice.
Faith T.

This is your last week to take advantage of the Introductory Offer- 1 Month of On-Line Training for only $1.00. Register now!

The Best Abdominal Exercises

Last week I showed you how to increase the effectiveness of your abdominal routine by 50%. This week, I‘ll show you what health experts agree are the best abdominal exercises!

The great news is that the best ab. exercises are very easy to do. A study of 30 healthy men and women ages 20-45 compared a variety of popular abdominal exercises and ranked them in order of effectiveness. Read on to find out if your abdominal routine made the cut…

Enjoy the newsletter and enjoy the rest of your week!

Cathy Morenzie


Feature Article

The Best Abdominal Exercises ...

There are literally hundreds of exercises to strengthen the abdominal muscles. Do you know if the ones you’re doing are effective? Are you getting the results you are looking for?

Here are a few things to keep in mind when choosing abdominal exercises:

What are your goals?
Goals range from:

  • Decreasing back pain
  • Performing sports or any activity better
  • Improving posture
  • Getting a “six-pack”

Unfortunately if the six-pack is your goal, you may be out of luck. Gaining that illustrious six-pack requires a strict diet, abdominal exercises and a consistent cardiovascular routine … or just great genes.

What equipment do you have available?
Ab. exercises can be performed using your own body weight, a ball, medicine (weighted) ball, home or gym equipment. These provide variety and intensity to your workout. The truth is, it doesn’t really matter what equipment you have -- the best equipment is what you actually use -- so just get into the habit of doing your routine consistently (2-4x per week)

What is your time commitment?
Just like everything else, your success will be in direct proportion to your level of commitment. So for the next 8 to 12 weeks, if you commit to exercising two to four times a week, both abs. and cardio and modify your diet, I promise you will see a significant difference in your mid-section.

So finally, here’s the scoop you’ve been waiting for.
A study at the Biomechanics Lab at San Diego State University compared 13 of the most common abdominal exercises and ranked them in order of effectiveness. Here are a few of the top exercises.

1. Bicycle Kicks

2. Vertical Lifts ( see below for description)

3. Reverse Curl

4. Plank
Attach:Plank.gif Δ
5. Curl Up on Ball

For a complete program incorporating the best abdominal exercises for your goals and needs, visit the On-Line Training Page.
Remember, the Special Introductory Offer ends this week so don't miss out!!


Nutrition Tip of the week

Healthy Fast Food Eating—An Oxymoron?

You know you should have taken the time to pack a lunch, but that’s just not a reality in your world. How can you get something that’s quick and still be health conscious? Healthy eating is about making the best choice you can in every situation. Sometimes, making your choice healthier is as simple as passing on the condiments such as mayonnaise, butter or sour cream.

Here are a few tips to follow when fast food eating:
• When ordering salads, always ask for the dressing on the side; you can control the amount.
• Hold the fries; save hundreds of calories, sodium and fat.
• If you do eat fries, never super size.
• Order juice instead of pop -- or better yet, water.
• Order whole wheat whenever possible; if you really want to be empowered, skip the bun all together.
• Order the kids meal.
• Choose a grilled item on the menu instead of fried.
• Try to have as much colour (natural) on your plate as possible.

Remember it’s always about choice; you may have to choose between a double or single burger but you will come away feeling good that you made the best choice.
For a great handout on Healthier Fast Food Eating visit:
http://www.healthcheck.org/english/documents/33040412_EatOut-FastFood04.25.05.pdf


Exercise of the Week

Exercise Description:

Vertical Lifts

Muscles Worked:

Core (body weight)

Instructions:

  1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
  2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
  3. Continuously repeat this pattern for the prescribed repetitions.

About Cathy Morenzie

Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.


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