Well, now you can in the privacy and convenience of your own home by incorporating simple grocery items you are already shopping for at your local supermarket into an inexpensive and easy-to-do exercise and total wellness plan. 

No fancy equipment required!

And . . . with the summer pool and beach season just around the corner, NOW is the perfect time for you to get started on a wellness and fitness plan makeover for yourself and your family.

Veteran wellness pro and strength & conditioning Coach Steve Loder of New Beginning Wellness states that, “my clients love the supermarket workout plan. I have used this approach with numerous individuals for  many years and it’s a fun and effective exercise and nutrition awareness plan that the whole family can enjoy.

Whether you want to tone-up or pump-up, the Supermarket Workout Plan is great for stay-at-home moms, seniors and busy professionals who don’t have time to go to the gym. Kids love it too!”

So arm curl that jug of milk and hoist that bag of dog food for a healthier, leaner and fitter you that will be the envy of your friends and neighbors AND easy on your wallet.

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Need some more new ideas to freshen up your Nutrition & Fitness Plan, contact Coach Steve Loder via email @ coachsteve@newbeginning4all.com

All of those holiday goodies, including Aunt Mary’s famous fruitcake, combined with reduced levels of physical activity due to hectic schedules and colder weather all contribute to the extra pounds.  Follow this pattern of holiday activity for several years or more and it’s no wonder so many individuals have extra body fat issues.

Despite popular belief, weight control, and reducing body fat is easier than you think.  For the majority of individuals, all it takes is a well thought out and executed plan.  In early November I always go into “damage control” mode with my Nutrition and Fitness coaching clients.  I take each one of my clients through a brief Q&A session  to assess their individual holiday schedule and then work with them to put a sound Holiday Nutrition and Physical Activities Success Plan in place.

The focus of the plan is to maintain a consistent level of physical activity each day, no matter how brief the individual sessions, and then focus on “accessorizing” their already healthy Meal Plan during the holidays with the food and drink that we have all come to associate with holiday festivities.  This way, the client can have Fun and Enjoy the holiday season, keep their Wellness Plan on an even keel and avoid much of the weight gain and body fat issues that plague so many long after the last campagne bottle pops on New years Eve.

The emphasis is placed on maintaining their eating healthier, lower calorie dense and lower fat foods just as I have coached them to do prior to the holiday season.  Foods such as a variety of raw vegetables, fresh fruits and whole grain breads, pasta and cereals.   

Vegetables made more appealing through steaming and garishing with low-fat salad dressings and served with moderate servings of pasta . . . Fruit diced, chilled and served as a refreshing dessert following a meal or as a low-fat snack and . . . combining lean cuts of beef, chicken and turkey breast with whole grain breads and ample quantities of fresh veggies for delicious sandwiches are but a few suggestions of low-calorie, low-fat meal and snack choices.

If this type of plan is initiated at least 2-3 weeks prior to Thanksgiving, your palate and eating habits will have an adequate time to adjust.

However, maintaining healthy levels of body fat takes more than just eating healthy.  Frequent participation in moderate to rigorous levels of physical activity is also a must.  Busy holiday schedules and weather issues often make it difficult for many new exercisers to get started and then stick with a plan.  That is why I strongly urge individuals to get started long before the holidays approach. 

Can you imagine if you were to begin a sound nutrition and strength training program NOW, how may extra calories you could burn over the next seven months before the next holiday season begins!

Consulting with an experienced and certified wellness professional is a great way to get started.  As the warmer weather approaches, I can work with you to design a customized nutrition and physical activities plan to help you attain maximum results and serve as the catalyst for you to be at your best this coming summer and beyond! 

I welcome speaking with you to setup your FREE BODY TRANSFORMATION CONSULTATION.  Be sure to also visit my website homepage and download your FREE COPIES of my WEIGHT LOSS SPECIAL REPORTS @ www.newbeginning4all.com.

Coach Steve Loder                                                                                                                               “Jackson’s Nutrition & Wellness Expert”

PS – LIKE ME on Facebook @ New Beginning Wellness and Receive a $25.00 Coupon valid for any of my coaching services.

However, the unfortunate realization for many individuals, is that their suffering is very unnecessary and could be avoided or at least more effectively managed through incorporating a few simple lifestyle changes such as frequent spinal strengthening and flexibiluty activities as well as developing an enhanced awareness  of  sound posture.

As a strength coach and medical exercise specialist, the majority of low back pain cases I see are attributed to one or more of five primary factors.  These would include acute trauma due to muscular overload and injury due to use of improper biomechanics and weak, deconditioned and inflexible abdominal and lumbar muscles.

Another common situation I see in many of my patients and new exercise clients relates to the exclusive and prolonged use of a single or poorly designed exercise program.  This often leads to overuse and repetitive motion syndromes and eventual injury and low back disorders.

Leading a predominantly sedentary lifestyle and weight gain issues also factors which come into play as catalysts contributing to chronic low back pain. 

Adhering to an exercise and conditioning program that is revised at regular intervals, promotes body balance (CORE functional strength & flexibility) and an enhanced awareness of proper body mechanics is very effective in developing neurological efficiency and reducing the predisposition for overuse and repetitive motion injuries.

It is an established fact that no one universal wellness program provides optimal benefits for every individual who suffers from low back pain.  A well conceived low back treatment program best suited to fit individual needs is best determined following a thorough consultation and screening with a reputable doctor of chiropractic and/or a certified strength & conditioning coach.

The contact information for several reputable doctors of chiropractic can can be found through my Jackson Wellness Partners webpage @ www.newbeginning4all.com/wellness_partners.

HOW CAN I HELP YOU? Please let me know if you have any questions.

Coach Steve Loder, MES, CSCS

Elite Personal Fitness Trainer

Chiropractic patient since 1990

Email: coachsteve@newbeginning4all.com

Here’s how to get started on timming your waitline and adding flexibility and strength to improve your Tee Off and Fairway shots on the Golf Course:

1. Lie supine (face up) on a physio exercise ball, with your shoulder blades on the ball,  hips tall and feet placed shoulder width apart.

2. With your shoulder blades back and pressed firmly down into the ball, extend your arms above your chest while holding a light to moderate weight medicine ball.

3. Keeping your hips tall, turn your shoulders to the right so that they are perpendicular to the ground while your hips stay horizontal.

4. Twist back to the starting position and then repeat to the other side.  Complete 10-20 repetitions to each side        2-3 x each week.  Do what you can and don’t strain!

5. After performinmg the Russian Twist consistently, you should begin to notice a firmer torso in 2-3 weeks.

6. REMEMBER:  Always consult with your doctor and/or a certified strength & conditioning coach before beginning a new exercise program.

GOOD LUCK!

Coach Steve Loder, FPC, MES, CSCS

IDEA Elite Level Personal Fitness Trainer

“Jackson’s Nutrition & Fitness Expert”

Visit me online @ www.NewBeginning4all.com to downlaod your FREE copy of my Weight Loss SPECIAL REPORT or on Facebook @ New Beginning Wellness.

REMEMBER: Consistent Exercise + Sound Nutrition = RESULTS!

Daily Meal Plan Guide

5:00am > 30-minute Power Walk + 3 Step Killer Abs & Butt Workout (T-Th-Sat)

5:30am > 1 cup Steel Cut Oats w/ 1 cup 1% Milk, Multi-Vitamin, 8oz Orange Juice or V-8 Splash

8:30am >1 Stringster Cheese Stick, 1 hard boiled egg, 8oz water

11:30am > 8oz Protein Shake, 1 Cinch Inch Loss Food Bar

Cinch Products Info > www.cinchplan.com/steven_loder

1:00pm > Weight Training Workout, 40 minutes (M-W-F-Sun)

3:00pm > 6oz lean protein (fish, chicken or hard boiled eggs), 1 banana, 8oz water

5:30pm > Vegetable/Lentil soup, 1 whole wheat roll, 8oz water

8:00pm > 8oz Protein Shake, 1 Cinch Inch Loss Food Bar

NOTE: I use Saturday as my “Cheat Day” since this is the day I am usually busy with my kids. I stick to the basics of my Meal Plan and I don’t go crazy. But this is the day I will allow myself a cookie or two OR a small slice of cake.  Maybe a slice of pizza and share a glass of wine with my wife.

Your Cheat Day may be different to suit your schedule.  Just make certain that you stick with it.  This day is important because it gives you something to look forward to after a challenging week with your workouts and your Meal Plan. 

QUESTIONS?   Contact me anytime via email, coachsteve262@yahoo.com or via Mobile, 201-259-7586.  Also, please let me know if you are interested in my working up a Personal Meal Plan & Grocery Shopping List for you.

It’s pretty simple, but it hits all of the key muscle groups.  I hit it hard and keep the rest time between sets to no more than 45 seconds to a minute.  The resistance I use is 85-90% of max and I work every rep through the fullest Range of Motion possible and squeeze the working muscles as hard as possible at the point of full contraction for two-seconds.

I invite you to try it out yourself.  Please let me know if you have any questions and let me know how you are making out with your results.  Later this week I will post my 30-day Makeover Meal Plan for you to browse.  Best wishes and Good Luck!

Coach Steve Loder, CSCS

Monday:

Warmup > Pushups from toes, 2 x 25 > superset with Cable Upright Rows, 2 x 10

Incline Barbell Chest Press, 4 x 10 > superset with Cable Upright Rows, 4 x 10

Dumbbell Laterals, 4 x 10 > superset with Kettlebell Swings, 4 x 10 (1 min. rest)

Kneeling Cable Crunches, 3 x 20 > superset with Hanging Hip Flexion, 3 x 20

Dumbbell Dead Lift, 4 x 10

Tuesday:

30 Minute Powerwalk, brisk pace with active Arm Swing

Toe-Touches, 1 x 100 with 10lb weight

Lying Side Crunches, 50 each side

Burbees, 1 x 25

Wednesday:

Repeat Monday Routine

Note: substitute Parallel Bar Dips for Incline Barbell Press and substitute Seated Cable Row for Cable Upright Row. Same sets and reps.

Thursday:

Repeat Tuesday Routine

Friday:

Repeat Monday Routine Exactly

Saturday:

Repeat Tuesday Routine

Sunday:

Parallel bar Dips, 6 x 10 > superset w Machine Preacher Curl, 6 x 10

The SQUAT is among the best exercises you can add to your training programn for maximum lift, tone and shape ladies.  Here are a few tips to get you started to developing GREAT GLUTEALS:

1. Keep the resistance moderate

2. Lower the weight slowly and fee lthe stretch through your buttcks and upper hamstring muscles 

3. And finally, SQUEEZE these muscles tight as you extend your knees and press the weight up fr a 5-second count.  Be sure to NOT lock out your knees at the point of full extention as this transfers the weight onto the knee joint.  Not good for the long-term health of your knees.   Repeat for 1-3 sets of 12-15 reps.

QUESTIONS?  Email: coachseve@newbeginning4all.com or Mobile: 201-259-7586

Our posture conveys information not only about our physical fitness, but also about how we feel.  The observation that good posture makes a statement about our character was one of the reasons that once upon a time, finishing schools for young ladies included posture classes in their curriculum.  Proper carriage was considered essential for making a positive impression.  Perhaps this association, along with the memory of our Aunt Bertha poking us in the back as children and admonishing us to “sit up straight” is why many of us tend to avoid and neglect our posture these days.

 Young children usually have naturally good posture.  Many children begin to slouch as they get older, and a rounded shoulder syndrome often develops during adolescence.  While some posture problems such as scoliosis, require medical attention, slouching is often a natural consequence of physical inactivity and a lack of body awareness.

 In adulthood, our daily lifestyle and poor posture habits have effects that accumulate over the years.  Sedentary occupations, unusual work-related physical stress, being over weight, especially in the abdominal area, and the natural course of aging all take their toll on our posture.

 However, poor posture need not be an inevitable outcome for most people.  A decline in posture and its associated musculoskeletal problems can be prevented through maintaining an awareness of proper body mechanics and participation in a well-balanced exercise program emphasizing strengthening and flexibility activities for the core muscle groups.  This includes the abdominal, back, shoulder, gluteal and hip flexor muscles. 

 A certified fitness trainer always stresses correct body position while exercising and can discuss with you how proper core exercise technique and body mechanics can enhance your posture as it applies to your daily activities.  But while enhancing posture depends on adequate muscle strength and flexibility, good posture also requires a conscious development of proper body alignment when standing, walking or sitting.  Together, exercise and improved body awareness can help keep you standing tall.

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Steven Loder, MES, CSCS “Coach Steve” has been assisting individuals just like you to reach their Weight Loss & Wellness goals since 1990. To schedule your Personal Health & Wellness Appraisal, Coach Steve can be reached via email through his website, www.newbeginning4all.com.   

 Or you may reach Coach Steve via his mobile phone, 201-259-7586.

Thinking of adding Pushups to your NEW YEARS EXERCISE ROUTINE?  You definately should!  Both Men and Women can benefit from this old standby strength & conditioning movement.  It’s a great movement to SCULPT AND STRENGTHEN the whole upper body especially the chest, shoulders and triceps.

Keep the following tips in mind when performing pushups:

1. Always keep your CORE muscles tight and don’t let your stomach sag down to the ground.  This is commonly known as “jelly belly” syndrome.

2. IHHALE as you lower yourself to the floor, EXHALE as you extend your arms and press your body up away from the floor.

3. Use a smooth, steady pace as you press and lower your body through the full range of motion.

4. While using the STANDARD pushup (off the toes), you will use roughly two-thirds of your total body-weight.  While using the MODIFIED format (off the knees), you will use roughly half of your body-weight.

After a few weeks of using the pushup 2-3 x per week, you should begin to notice significant posiive changes to your upper body physique.  Best wishes in your training.

Coach Steve Loder, MES, CSCS

“Your Personal Health & Fitness Expert”
IDEA Elite Personal Fitness Trainer
www.newbeginning4all.com

PS – Cool photo attached to ths post, don’t you think?  This was taken July 1, 2011, the day I kicked off my annual Pushups for Charity Campaign to benefit the Wounded Warriors Foundation which helps our wounded veterans.