National Common Courtesy Day – Remember your Gym Etiquette

by on March 21st, 2017

National Common Courtesy Day - Gym Etiquette

Today is National Common Courtesy Day so here are some reminders about proper gym etiquette!
• Always wipe off gym equipment after you use it
• Put weights and other equipment away after use
• Refrain from talking loudly on the phone or having long conversations in the middle of the gym floor

#gymetiquette #gymtime #gym #strength #fitness #exercise #fitspo #health

Body-Solid Preacher Curl Station

by on May 12th, 2016

Body-Solid Preacher Curl Station

Designed to isolate and maximize Biceps, Triceps and Forearm muscle concentration. Extra-thick, DuraFirm™ pad. Bar saddle included.

Cannot be used independently.

Compatible with #GFID71, #GFID31, #GDIB46L only.

IN-HOME LIFETIME WARRANTY


Body-Solid Preacher Curl Station | View Full Product Information & Shop the Sales

Torque Glute

by on May 11th, 2016

Torque Glute Machine

Torque Glute Selectorized Machine offers a clean sight lines through fully shrouded towers, all of uniform 5 foot height, convenient integrated rubber trays for storage of water bottle, keys, MP3, etc., and easily recognizable orange adjustment handles.

KEY FEATURES

  • Easier entry and exit and superior body alignment through a standing design compared to kneeling designs.
  • Smooth direct function from Kevlar belts & internally lubricated cables.
  • More complete muscle group strengthening through multiple grip positions.
  • Better fit to different body sizes theough two-position swivel dip handles.
  • Stack Weight: 240 lbs
  • Length:84.8 inches
  • Width: 40.3 inches
  • Height: 60.0 insches


COMMERCIAL WARRANTY

  • Frame & Welds 10 Years
  • Assembly Hardware Parts 5 Years
  • Cables, Grips, Strap Handles, End Caps, Frame Guards, Selector Pins, Shrouds 1 Year
  • Upholstered Pads & Roller Pads 90 days




Torque Glute | View Full Product Information & Shop the Sales

Body-Solid Series 7 Smith Gym

by on April 29th, 2016

Body-Solid Series 7 Smith Gym

The Body-Solid Series 7 Smith Gymallows you to develop muscle mass beyond your imagination at a rate that will amaze you.

KEY FEATURES

  • Series 7 Smith Machine (Sku: GS348Q)
  • Selectorized Lat Attachment (Sku: GLA348QS)
  • Pec Dec Station (Sku: GPA3)
  • Flat / Incline / Decline Bench (Sku: GFID71)
  • Preacher Curl Attachment (Sku: GPCA1)
  • Leg Developer Attachment (Sku: GLDA3)
  • Freeweight Gunrack System
  • Six Olympic Weight Plate Storage Posts
  • Linear Ball Bearing Smith System
  • 20 Crossmember Lock-Out Points
  • 210 lbs. Selectorized Lat Attachment
  • Assembled Dimensions: 84″H x 78″L x 70″W


RESIDENTIAL WARRANTY

  • In-Home Lifetime Warranty



Body-Solid Series 7 Smith Gym | View Full Product Information & Shop the Sales

Nutition & “Quick Set System” Workout Walk-through – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on July 20th, 2013

BFSFA-Nutrition

Dr. Paul Kennedy cooks a nutritious lunch. For lunch, he cooks a chicken dish that includes chicken breasts, assorted vegatables (cauliflower, broccoli, and green peppers), black beans, and brown rice.

Dr. Paul Kennedy walks Judy through a workout using the “Quick Set System” – training the check, back, shoulders, hips, and legs. Exercises include incline chest press using dumbbells, pull-overs for the upper back (using a selectorize machine), upright rows for the shoulders using dumbbells, leg abductions to work the outter hips via manual resistance, and leg curls using a selectorize machine.

“Quick Set System” Workout with Dr. Paul – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on June 20th, 2013

BFSFA-QuickSet2

Dr Paul puts himself through the “Quick Set System” workout. Exercises include the barbell loaded leverage chest press for the chest muscle, the seated row using a selectorized machine for upper back muscles, the shoulder press using dumbbells for the shoulder muscles, the leg press, the leg extension, as well as the leg curl for the leg muscles, and curl ups for your abdominal muscles.

Bicep, Tricep, & Forearm Training – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on May 20th, 2013

BFSFA-Arms

Introduction to Strength Training of the Biceps – exercises include the straight bar bicep curl, the dumbbell concentration bicep curl, the straight bar preacher curl, the dumbbell preacher curl, the selectorized bicep curl, the bicep curl using rubber strapping and rubber tubbing.

Introduction to Strength Training of the Triceps – exercises include the tricep kickback (using dumbbells), the dumbbell tricep push press, the selectorized tricep push down, the selectorized tricep extension, the back lying tricep extension (using straight bar), and the tricep kickback using rubber strapping.

Introduction to Strength Training of the Forearm Muscles – exercises include the straight bar forearm curl, the dumbbell forearm curl, the straight bar wrist extensions, the dumbbell wrist extensions, forearm curl using rubber strapping, wrist extensions using rubber strapping.

Abs & Lower Back Training – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on April 2nd, 2013

BFSFA-Abs&LowBack

Introduction to strength training of the Abs & Lower Back using the “Quick Set System” – exercises include the curl up, the twisting curl up, the hip lift, the curl up with slant board, the curl up on exercise ball, for your abdominal muscles. Lower back exercises include hyper-extensions (using a hyper-extension machine, selectorize back extension machine, an exercise ball, and body weight).

Leg Training – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on March 2nd, 2013

BFSFA-Legs

Introduction to strength training of the Leg Muscles using the “Quick Set System” – exercises include leg extensions (via a selectorize machine, a barbell loaded leverage weight machine, and body weight), leg curls (using a front-lying selectorize leg curl machine, single front-lying selectoize leg curl machine, seated selectorize leg curl machine, and rubber straps), calf raise (using a modified seated selectorize calf machine, seated barbell loaded calf raise machine, standing selectorize calf raise machine, and body weight).

Shoulders, Hips & Legs Training – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on February 2nd, 2013

BFSFA-Shoulders&Hips

Part 2 of strength training of the Shoulders Muscle using the “Quick Set System” – exercises include the shrug (via barbells, dumbbells, and rubber tubbing).

Introduction to strength training of the Hip Muscle using the “Quick Set System” – exercises include the squat (via barbells and body weight), the lunge (using dumbbells), leg press (using a back-lying barbell leg press machine), leg press (using a selectorize leg press machine), hip abductions, and hip extensions.

Upper Back & Shoulder Training – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on January 2nd, 2013

BFSFA-Back&Shoulders

Part 2 of strength training of the Upper Back Muscle using the “Quick Set System” – exercises include the chin-up/pull-up,and the assisted chin-up/pull-up.

Introduction to strength training of the Shoulder Muscle using the “Quick Set System” – exercises include the lateral raise (via the selectorize lateral raise machine, dumbbells, and rubber tubing), seated press (using a selectorize seated press machine, dumbbells, and rubber tubing), the Barbell Loaded Leverage Seated Press, the upright row (using barbells and rubber tubing).

Chest & Upper Back Training – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on December 2nd, 2012

BFSFA-Chest&Back

Part 2 of strength training of the Chest Muscle using the “Quick Set System” – exercises include the chest press via barbell-loaded leverage machine, chest press via push-ups, and chest press via rubber straps.

Introduction to strength training of the Upper Back Muscle using the “Quick Set System” – exercises include the seated row on a selectorize machine, the pullover, lat pull-downs via a barbell-loaded leverage machine, lat pull-downs via a single station lat pull-down selectorize machine, single-arm bent rows via dumbbells and rubber straps.

Chest Training: Part 1 – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on November 2nd, 2012

BFSFA-Chest1

Chest Training – Introduction to strength training of the Chest Muscle using the “Quick Set System” – exercises include the bent-arm fly via selectorize machine, bent-arm fly using dumbbells, incline bent-arm fly using dumbbells, and straight bench/chest-press.

The “Quick Set System” – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on October 2nd, 2012

BFSFA-QuickSet

The “Quick Set System” – Introduction to a system of strength training to get you in and out of the fitness center, or through your strength training routine, in a very short period of time – Making LESS weight do MORE physical work!

Time Warp ?

by on April 1st, 2008

I have written in this space before about workout time – that is to say, the amount of time it takes to ”work out” or complete an exercise routine. I gave an example of a ”workout” that involved one muscle group and took 55 minutes to complete. The problem with the 55-minute ”workout” was that it involved nearly 52 minutes of resting in between sets. That’s right! The ”personal trainer” that administered the ”workout” actually charged for the service and told the client that he had done a ”good job”. Imagine getting paid 75 bucks for less than three minutes of work. The really sad part was that the client was scheduled to return in two days to work on another body part (shoulders, I believe). It meant that the unsuspecting client would benefit from a ”workout” of each of the major muscle groups (body parts) only once every ten days or so. That translates into only three times PER MONTH for each major body part. Little wonder that the body composition of the client in question had remained relatively the same for months. BUT, the client kept coming back for more. Why? Because he probably didn’t like to work very hard and the ”personal trainer” had become nothing more than a glorified bartender in a tight t-shirt spending valuable time (about 52 minutes) just talking about things during a series of long, unnecessary and ill-advised ”rest periods”.

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Inflammation

by on June 18th, 2007

I wrote in this space about three years ago concerning ”inflammation” with respect to arthritis (see ”Exercise and Arthritis”). Indeed, although exercise can actually cause inflammation when it is ”overdone”, inflammation in and of itself is now considered a possible marker for the presence of some diseases. Now, that doesn’t mean that exercise CAUSES disease (for all you non-exercising rationalizers out there). Indeed, regular and properly performed exercise has been shown to assist in keeping inflammation to a lower level and, therefore, may help to prevent disease. But, as I pointed out in the above-cited article, the increased presence in the blood of a substance known as C-reactive protein (or CRP) is a marker for and associated with many different illnesses. In reality, we all, at some time or another, have different levels of ”systemic” inflammation present in our bodies. This is different from ”acute” inflammation associated, for example, with joint pain and swelling.

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Strength Training And Arthritis

by on January 29th, 2007

About two in ten Americans have been diagnosed with some form of arthritis. Although the degrees (mild to severe) and types of arthritis (osteoarthritis and rheumatoid arthritis) vary widely, it commonly produces a significant reduction in joint range of motion and, of course, a significant increase in joint pain. For this reason, most individuals with this condition feel that they cannot participate in any type of resistance exercise and, indeed, many are advised by their health care providers to avoid resistance exercise. The fact of the matter is that if stronger muscles surround a joint, it becomes more stable and can greatly contribute to increased mobility and actually assist in reducing pain levels.

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Women and Weights — A Perfect Match

by on June 26th, 2006

Culturally, most women fear weights or, more specifically, training with weights. Their fear lies in the belief that they will somehow transform into muscle bound freaks. Moreover, they also seem to believe that gaining ANY weight is a bad thing because of their attachment to ”scale weight” rather than needed changes in their body composition. As for the first concern, women simply do not have the same amount of testosterone (a muscle building hormone) as men do and, therefore, are incapable of building muscle mass at the same level as men. Most women, on average, possess about five to ten percent of the testosterone that men have although these levels of androgenic (muscle building) hormones vary based upon genetics. Rest assured that the unusual muscularity demonstrated by ”professional” and even many amateur ”bodybuilders” is, in most cases, pharmaceutically enhanced—if you get my drift! As for the second concern involving weight gain, well…here are some reasons why gaining lean weight or lean body mass can be the best way to stay fit and lose fat.

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Fitness Program Compliance–The Key To Success

by on June 27th, 2005

There is nothing more self-defeating than realizing that your fitness program has failed-for whatever reason. This type of failure is associated with guilt and, sometimes, a modicum of self-loathing. And the main reason why most programs fail has less to do with their content than it has to do with just staying with it (compliance). So why do many people fail to stick with their program? There are many answers but here are just a few of the most common reasons that fitness program compliance fails. Remember, of course, that compliance means compliance OVER TIME — which means that a fitness program, however designed and well intentioned, must become a regular part of one’s lifestyle!

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Free Weights vs. Machines

by on May 30th, 2005

Probably no other area in the strength training ”arena” produces more useless bickering and turf wars than free weights versus machines. A couple of decades ago, some reasonably intelligent individuals with similar goals were apparently looking for an angle that would make them the ”fitness guru du jour” and polarized an entire industry in the process. Well-meaning and armed to the teeth with what passed as unbiased ”data”, many professional practitioners and their shills and minions nearly came to blows to make their opinion heard and, when the data was not as supportive as they would like, made up their own. The problem with the whole situation was that it was all meaningless at best and, at worst, just plain silly. Much of the to do centered on the supposed ”carry-over” effect and efficacy of mimicking sport movements in the weight room or strength training facility. In nearly every case, research in this area that never accurately utilized randomly selected and matched groups of sufficient size along with well-intentioned yet superfluous ”test” protocols made the situation even more laughable.

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