Happy Labor Day!

Hope you've enjoyed your long weekend and are ready to tackle the short week ahead.

Today I have 4 items I would like to share with you that I am sure will take some of the guess work out of getting started on creating that new you.

The first is the easiest of them all.  A new study just released states that it only takes a commitment of 15 minutes/day to actually add 3 years to your life.  Imagine that, just 15 minutes per day and you can add 3 more years to your life -- quality years of course.

15 Minutes of Fitness Per Day

We are all looking for ways to get the results as fast as possible.  So it doesn't surprise me when someone asks, "What is the best time to workout?"  To be honest, the best time is the time that you can commit to on a regular basis.  I realize not every person is an early riser, but if you've considered starting or changing your workouts to the morning, here's -- 5 Reasons to Incorporate Morning Workouts.

The next article I would like to share with you is actually for you to share with one of your friends that is on the fence about whether or not to commit to an exercise program.  So often people make fitness as challenging and intricate as brain surgery.  It doesn't have to be that way.  It actually can be boiled down to the basics.  I realize there is a ton of information out there that can confuse even the seasoned veterans.  So here you go:  3 Simple Rules of Fitness

And finally, the last article of real value today is one that is actually a response to a person I ran into at the grocery store today.  He asked me did I really believe that lifting weights could actually help him lose weight faster.  DEFINITELY!!  I've been in the fitness biz for over 17 years and let me tell you, it never ceases to amaze me how many people begin a weight loss program and only do cardio.  If you're serious about wanting to shed body fat as quickly as possible, including resistance exercise is an absolute must.

Weight Training Routines and Weight Loss

And for the gentleman I met at the grocery store today -- add some weights and watch the difference it makes.

You know the saying --

Get On Track and Stay On Track!!
WOW! The group training class DYNAMIC X "The Anti-Boot Camp Class" is really taking off.  I want to say Thank You to all of you for coming out and supporting the launch of what I am sure will be the next wave of group training.

That being said, let's get right down to it.  It's Friday so it's time for a new exercise to add to your own private exercise locker.  I want to tell you that this video is from a project I am working on.  As you've probably guessed it's footage from my On-Line Training Video series.  It's a great way for those of you who don't live in the immediate Los Angeles area to get some serious private instruction on how to train properly and get results without injuries.

While there is lots of video to be cut and edited, stay tuned, we're working as fast as we can.

Today I want to share with you a well known exercise with a little twist -- Flat Chest Press with Dumbbells, Alternating.  Now at first glance the movement really doesn't look like much.  That is until you try it for yourself. 

It's a great exercise to add variety to your chest routine, strengthen your rotator cuff and believe it or not, provide a little challenge to your core as well.

I will caution you though.  Be careful with this one.  Start with a weight that is typically very easy for you.  The amount of stability needed in the core, chest and shoulders is no joke.

It's Mid Week Motivation Day.

It continues to both amaze and concern me how many people confuse doing an exercise correctly with just moving around.  Just because a person has low body fat that allows you to see their abs, doesn't mean that person knows how to train their core muscles.  It just means they have low body fat.  It could be from having a great nutrition program or it could be that the person is blessed with a high metabolism and hence low body fat.  One doesn't necessarily have anything to do with the other.

I want all of you to get the right information so that you can avoid injury and get results fast.  Results that will last and you can be proud of.

Check out today's video blog post for more on how to train the right way.

Often times it seems that people think exercising is just about being buff or having a six-pack.  Truth is, exercise is a lot more powerful than that. The amount of chemical reactions that happen not only in the body, but in the brain is staggering.

1.)  Exercise appears to affect brain chemistry in much the same way as antidepressants

2.)  Aerobic exercise slows the the loss of cerebral cortex (the part of the brain that process information) So exercise keeps you smarter longer!

3.)  Anaerobic exercise (think weight lifting, resistance exercise) stimulates the creation of new brain cells in the part of the brain responsible for memory and learning.

4.)  Stressful events actually destroy newly developed nerve cells in the hippocampus, making it harder to retain new lessons or memories.  Simply, exercise combats the effects of stress.

5.)  Exercise actually increases serotonin levels. And by the way, low Serotonin levels have been associated with depression, anxiety, insomnia, and general fatigue.

The long and short of it is, exercise is more about total health and not just how your body looks.  Sure it's an added benefit to look good and have the body you've always wanted, but if you need more motivation, consider the huge impact it has on how your brain functions.

So when you're looking for that little extra motivation to get up and do some exercise, remember it's not just for your body, it'll actually keep you smarter longer, in a better mood so you can keep the friends you have, and will help you combat all that stress you just absorbed from the day.

That should get you up and moving.

As I'm sure you've figured out by now, I usually like to use Friday's as an opportunity to share with you a few of my favorite stretches, exercises and/or rehab movements.

Having been a successful Powerlifter for over 10 years I've had my share of tight muscles, poor flexibility and too much focus on how heavy the weight was instead of proper form.  Being able to Squat over 700lbs as well Deadlift over 700lbs, with a body weight of 200lbs was great. Unfortunately it led to me not being able to sit for longer than 30-45 minutes without my legs going numb. Well those days are long gone and guess what . . . . you get the benefit of all my mistakes.

The stretches, exercises and rehab routines I share with you on Friday are in fact movements I do or have done to get my body back in alignment/balance after 10 years of lifting "heavy".  Don't get me wrong, I'm still pushing myself to the limit every training day.  But the difference is, these days I spend much more time being interested in executing proper form in addition to lifting moderate to heavy. I've done the whole "grab the heaviest weight I can stand and just force the reps".  It's not all it's cracked up to be.

Well I'm 45 y/o now, not 25 y/o.  My ego has taken a backseat to my interest in keeping as much muscle as possible, but only as long as I can enjoy my hobbies of boxing, occasional rollerblading, and anything else that happens to tickle my fancy. I really enjoy weightlifting, but now I am sure to make form first and the weight second.

When it comes to resistance training it's all about variety and proper form.  Need a little variety to your workout that will keep you functional and still challenge you?  Click the video below and add another option to your training routine.