pattybirk@yahoo.com's blog

1-22-11      Weekend Challenge #1 - 11 exercises 50 sec effort and 10 sec rest (Interval)  7 -MIN WARMUP 

So- you have a common cold, but still want to work out? The answer to whether you can exercise when you're sick depends on what your body is telling you. No mater what you think or read always remember: IF YOU ARE contagious!!!!! STAY HOME! Pumping iron, running, or the CSD Ultimate Fitness class usually makes you feel great, right? But when you are fighting a common cold, you may wonder if you should put your workouts on hold. The best advice is to be flexible with your exercise routine.

Are you kidding me???? I just read this article in SELF mag. Online, Jan 11, 2011. Please do not believe this article. To burn 300 calories, you must work extremely hard (if it is even possible). .Articles like this is precisely what is wrong with the fitness industry, fitness magazines and those wanting to make money off the naivety of the general population. It is wrong and I hate it. “““““““. Kettlebells are fantastic but they are NOT easy to use. Learning to use a kettlebell requires time as well as the coaching of a QUALIFIED trainer.

Hello Silver Lakes Fit Females and Males – If you are reading this – you care about your health and fitness. You might be looking for answers on how to lose weight, gain muscle mass (ie: to burn more calories) or lose bodyfat. Well, I have them! First you must do the following: Stop reading this RIGHT NOW and go do 5-10 pushups (on your knees is fine – but on your toes is best). Follow that with 20 jumping jacks (low or high impact) come back and do 5-10 more push ups and 20 more jacks. Repeat 5 times! Go – do it – stop reading this““and just go do it.

Pumping iron, running, or dancing your way through a salsa class at the gym usually makes you feel great, right? But when you are fighting a common cold, you may wonder if you should put your workouts on hold. The best advice is to be flexible with your exercise routine. The Common Cold and Exercise

NEW Hot Tub & Pre Summer Bikini GOAL – Time for the “Get Your Bikini Ready Challenge”. It starts and finishes with a bikini/bathing suit picture. Come on ladies – let’s get real““ The more transparent we are, the more accountable we will be. Accountability = honesty = real results. You can’t lie to yourself or others in a bathing suit. Join today: Reply to this email if you want to be added to the Challenge. You will make it official by Signing the Bikini Contract. This is not a “six pack abs goal”.

To: 360 Days to Get 2011 Right I just finished my most recent workout, day two workout of the New Year. I feel great – Motivated and on fire – How about you? My New Year pledge: Do not over train to the point of injury. Whatever... the point is this: Excessive demand, workload and expectation are distressing and counterproductive. If you always work out in the fast line you always crash and burn - leading to injury, boredom and lack of results.  

Calm down and do not panic. I'm here for you! If you feel as if your life has suddenly gotton out of control and your good nutrition habits have fallen by the waste side? - then let's talk! Stop the chaos (ie: cookies/extra drinks at parties) and go back to the jeans challenge. Try on your jeans and see where your head is....ie: if you "think" you derailed or if you "really have" derailed. Ok - they fit.....then give yourself a break and calm down. All is well. It is just your "chick head" talking. If they don't fit - then we need to talk........

What do you do to avoid Holiday weight gain?

Tweak of the Week: Burn 100 Calories Anywhere Exercise will help you reach your weight-loss goals — we know that. But a recent Scottish study of roughly 20,000 adults also found that exercise reduces stress, eases anxiety, fights depression, and boosts happiness and energy levels. The study found that participants could get these benefits with as little as one 20-minute workout per week.