Fit By Fingertips 44

Greetings,

Once again, it's time for an update on all the great things
that are happening with Speed Dial Coach's services, plus
some great tips, too!

1. KKDQ Auction on Friday: For area TRF listeners of KKDQ,
99.3 FM, you may already know about their auction on
Fridays at 1pm. I will be having some items up for auction
on THIS FRIDAY for area listeners: There will be 2, 1 month
packages, one for the STAR System, and Athlete Xpress.
I am not sure what the going rates will be, but it will be
much less than the $77 original fee for 1 month of training.
If this is a big success, I may have some other items in
the future up for auction, too. So, tune in to 99.3 FM on
your radio dial on Friday afternoon, and listen to the
Auction!

2. Couples/Family Rates: Ask about how I can workout an
arrangement to train you & a family member through the
STAR System, Athlete Xpress, or both! Recently this past
month, I've been working out such arrangements to help
family members get in shape with certain packages. Call me
at 686-5417 if you would like to discuss these options!

3. New "Flexi-Bell" Program! First announced here, and
only here for now, is the "Flexi-Bell" Flexibility Class!
I have had some requests for some yoga, pilates, and
stretching activities to possibly do at the TRF Racquetball
Club as a class. I am not Yoga or Pilates-trained, but I
have come across some techniques to help increase someone's
flexibility with Contract-Relax techniques & Kettlebells.
Hence, I've come up with the "Flexi-Bell" name for this
class.

I will be offering a fr*ee trial week of it, next week,
starting at 12pm on January 22nd through 25th. There will
be 2 classes, one at Noon, and one at 12:30pm. There also
will be a limit of class size, as I feel 6 should be
appropriate for the space I'd need. If there is enough
interest, I will offer this program as a monthly option
in February. Please call me at 686-5417 if you have an
interest in one of those times.

One more thing: Frequency of this class can be either on
Monday & Wednesday, or Tuesday & Thursday. I figure that
2x a week for some basic stretching & flexibility techniques
can be enough for one's busy schedule. This may be a no-cost
option for clients in the future, too. We'll see how the
numbers turn out before I figure out what will take place.
So, I advise if you have any interest, contact me and I'll
get you setup for your day/time that's best for you!

4. Audio CD on the way! I am preparing a new Audio CD for
my clients, and anyone who'd like to have a copy! I will
be producing it this weekend and hoping to have enough
copies available for my clientele first, and then any other
folks who'd like to request a copy.

What's going to be on the CD?

It will be called "How to Save 39 Minutes", focusing on the
30 minutes or less format that I have for all my training
programs I offer: Boot Camps, STAR System, and Athlete
Xpress System. I feel a key component of these program
offerings is that they help people save time with smooth,
efficient, and hard-workin' exercise. I'll go into detail
on how I have worked over 9 years in developing these
unique training systems, even well before I officially
started my career as a fitness & sports performance trainer.

I'll go into the fine-tuned approach on how I have tinkered
with time-saving, intensity interval training programs as
an athlete, coach, and trainer. I have some interesting
stories to share!

So, as I spend all week preparing my topics and discussion
for this project, you can wait patiently until I get these
CD's finished for your listening pleasure. These will be
handy to listen to on car rides, or in your player. Heck,
you could even burn the CD off and give it to a friend.
Or, copy the file as an MP3 for your MP3 player, and listen
to it during your cardio workouts.

I plan to finish this on Saturday, so if you want me to
talk about anything specific about any of my programs,
please send me your questions by replying to this email.
I can address these questions on the CD, to help you out,
and others, too.


Tip of the Week:

Tonight, as I write this, I got a question on AllExperts.com,
where someone asked me about weight loss issues. It went
a little something like this:

"Rick, I've been swimming 5 days a week for a year now, and
I have yet to lose any belly fat. I have tried diets, lost
some weight, but still don't lose any fat this way. All I
do is gain more weight back, and its disappointing. What
should I do?"

Before I answer this, what do YOU think that this person
should be doing, given all the info I've told you over the
past year? (Yes, it is coming up on 1 full year of the
existence of Speed Dial Coach! Stay focused on my special
One Year Bash!)

I hope you said that this guy should at least do some
strength training, in order to help build muscle mass, and
assist him in burning off more body fat at rest.

I also suggested a total body routine to do, and to avoid
any mishaps of falling into a 'spot reducing' gimmick or
method, which never works any way! By working the entire
body with a strength focus, this guy will help teach his
body to work as a unit, burning off body fat evenly, and
over time, reducing the belly fat he dislikes so much.

I see this all too often, yet people still do it. They
end up believing that cardio alone is the lone solution
to weight loss, and they avoid strength training because
they feel they will appear 'bulky' or 'huge'.

If you think you're going to gain too much weight from too
many strength workouts, I advise doing at least 2, 30 minute
strength training sessions a week. This frequency will help
you in slowing down any chances of fast muscle growth, since
you are working out less frequently than before. This also
allows you to keep your strength levels up, preserve lean
body mass and prevent it from deteriorating, and allow you
to fit in 1-2 more cardio workouts, which will enhance your
body fat burning, since you have all this new muscle mass
to assist you.

Just recently, I discussed this topic with a client, as we
are changing his workout frequency of strength training to
2 times a week, for a short period of time, to help him in
trying to burn off some more body fat with high intensity
cardio workouts. Note that I am NOT omitting strength
training totally. You have to strength train frequently
enough, 1-2 times a week, to at least maintain your muscle
mass.

People who don't do a thing are literally wasting away all
the muscle mass they have. Think of an old, frail lady who
hasn't done anything in her life, as far as working out goes.
This lady has thin arms, flabby skin, and hardly any useable,
functional strength to even lift a jug of milk. A jug of
milk is less weight than my lightest kettlebell of 9 pounds!

No muscle mass equals hardly any strength. Hardly any
strength means that you can hardly function in doing daily
activities. No functional strength means you are highly
susceptible to injury. This is part of the reason why the
elderly fall easily, break hips, and have joint issues.

The body has literally worn down to nothing, and is
breaking down, much easier than it should be.

Balance is lost, coordination is shot, mainly because
the body isn't trained to handle any more demands of force
placed upon it.

Don't be a skeleton with no strength. It's not worth
the gamble!

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"Stay Focused" on your emails soon, as I will be launching
my DVD this week, too! Check out the preview notes of it
at http://clicks.aweber.com/z/ct/?3.YWZACgfjdJbeKUOTmQpA.

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Stay Strong, Stay Focused, & Endure!

Rick Karboviak, CSCS
Xpress Exercise For Every Body.
http://speeddialcoach.com
218-686-5417