Fit Flyer
Text Box: A NOTE FROM JESS Members, Friend and Family, I’ve seen it before, new excited exercisers that are bound and determined to lose weight, get fit and forever change their lives. Reclaiming their lives through health and fitness. They work hard through all of January and maybe the first part of February. I’ll see them tear themselves apart to reach unreasonable goals they have set and then…...alas, in the latter days of February discouraged and defeated they limp back to their caves that contain TV remotes, computer screens and a huge plate of hot wings dunked generously in blue cheese….no celery! Well, welcome to 2009 folks. That won’t be any of you will it? I hope not! I want everyone to know that I will be there to encourage you every step of the way! If you’re feeling frustrated and need a boost, just let me know. I’ll make sure you get the encouragement you need! If I can help I will! I hope everyone had a great holiday and I wish everyone a amazing New Year! I’m going to challenge each one of you to inspire someone to fitness this year—you can do it! Remember, great expectations have the potential to become exceptional accomplishments. Jessica Text Box: Workouts have come along way since gym class. While it may be easier to continue old, familiar exercises, they might be the reason you are not reaching your fitness goals. Here are a list of the “LEAST” effective exercises and their effective alternatives. Standing Military Press This requires precise form and is VERY easy to do incorrectly. This exercise leaves the back extremely vulnerable since our natural inclination is to arch our back and allow the barbell to arc over our head. Alternative: Sit down and replace the barbell with two dumbbells. Sitting will eliminate the arch in your back hence the strain and the dumbbells will incorporate core work. Behind the Neck Shoulder Press This motion is unnatural in every sense and dangerous (how many of you lift things over and behind you?) it is unstable and stressful to your shoulder joints. Alternative: Straight up and down in front of your head...almost as your putting something in a cupboard or so you can see it in your peripheral vision. If you have a tendency to arch your back while standing then have a seat or stagger stance to avoid using any momentum. Behind-the-neck Lateral Pull Downs This move puts a TON of strain on your shoulders and can be done if you have extremely great form. If done incorrectly the stress on the rotator cuff can vastly outweigh any benefit to the back muscles. Alternative: Sit straight up and pull the bar directly down to your chest! You can sit back a tiny bit, to increase Text Box: the core muscle groups involved if you would like making sure to keep a straight spine. Upright Row This exercise is done by pulling dumbbells or pulleys upward towards your chin until your elbows are parallel to the ground. This exercise does not allow for proper isolation of the target muscle. Alternative: Shrugs provide an excellent upper trapezius workout. Make sure not to roll them, just shrug up and down. Adductor/Abductor Machines You've seen these in one form or another...we have one here. Ours is a dual purpose machine that also works hip flexors and gluets. When they are in the inner/outer position they are not quite as effective because it is hard for most to get the correct range of motion. Alternative: Wife-stance leg stresses and dancer plies (toes pointed outward are a better option. Poor Weight Usage Women…stop being scared of “bulking” up! Do you have any idea how much weight and time you would have to push in order to “bulk” and even then it takes a “different” kind of build for women to be able to get that size. Stop using tiny weights that don’t result in much of any strength gains or “definition” that you want to see. Men on the other hand want to use explosive strength and tend to use far too much weight and not near enough reps. Neither effectively work your muscles. Alternative: Women, use just enough weight to allow two to three sets of 8-12 reaching your fail by the final rep. Men, use enough to reach fail by the end of two to three sets of 6 –8 reps.

Top Ten “LEAST” Effective Exercises
Text Box: January 1, 2008