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Issue #27--Achieving the Fitness Trifecta
June 15, 2010


Ever wonder why the majority who attempt weight loss fail? Or why it is more unusual to see a fit person than it is to see an overweight, unhealthy person?

You've heard me say it a thousand times and it bears repeating a thousand more times. You must do these three things and you must be consistent. You have to eat sensibly, strength train, and get regular cardiovascular exercise. This is the true trifecta that will deliver sustainable results and the ever elusive healthy body you so long for!

Now, I know in the past you've heard me proselytize against quick fixes, and I still hold true to that conviction. However, I maintain that herbal supplementation may be a healthy addition to anyone's health plan as long as a great deal of research has been done to prove its efficacy and integrity. Of course, no herb can take the place of these three elements and will only work in conjunction with them.

NO MORE EXCUSES! I have a client right now (I won't mention names, but she knows who she is and how proud I am of her) who is the living example of what happens when you put the fitness trifecta into effect. She has lost 46 pounds since beginning to train with me in February. She is working her ass off, literally. She is transforming before my very eyes and it is truly inspiring to watch.

Through regular cardio exercise, strength training twice a week with me and implementing a healthy nutrition plan, her metamorphosis is a miraculous thing to witness and one I am everso proud to play a small part in.

The truth is, she is a testament to the fact that the day you decide to lose the excuses and find the strength to do what you must to change your life will be the day you begin to see results.

ANNOUNCEMENT: Don't forget to check out my weekly Fitness Column in the SunConnect that comes out every Wednesday. It's called "The Trainer's Edge" and I am quite pleased and proud to have this opportunity to write and be heard. Please be sure and check it out and tell all your friends about it! Thanks so much!!

This is the part of the newsletter where I picture an exercise and give explicit instructions on its proper execution.

If I had a dollar for every time someone asked me how to make their underarm stop waving long after they do, I'd be rich for sure! Today, let's focus on the triceps with an exercise that makes my clients moan, but makes their arms way toned!

Bench Dip
Primary Muscle Group Worked:

To see a video of this exercise go to: my youtube bench dip vid.

Preparation: Place two flat benches parallel to each other, about three to four feet apart as shown in picture. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches.

Execution: Inhale as you slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Exhale as you slowly rise back up to the start position by straightening your arms.

Tip: You can also place a weight plate on your upper legs for added resistance! If this is too difficult, you can place your feet on the floor instead of another bench.

Go slow. Do Not Rush This. Pull out as many as you can and don't worry if it is only 4 or 5. Work up to as many as you can and before you know it you'll be doing sets of 10. Yay!

Okay, peeps! This is the inspirational part of the newsletter known as the "Ponder Pond" where you're welcome to take a swim in the sweet waters of inspiration.

This month's video just made me cry at its supreme sweetness. If we could all be so selfless, caring, giving, innocent, and well-meaning, this world would be a much better place.

Well, that's about it for this time! I hope you enjoyed this month's newsletter and until the next issue, may the wind be at your back and improved health and vitality your new reality!

If you enjoyed this newsletter, please feel free to pay it forward to anyone you think would like it too. That is the best compliment you could ever pay me, and I appreciate it very, very much.

And don't forget to tell everybody about where they can get all the free fitness info their heart desires and sign up for this newsletter while they are there.

From my heart to your health,

Linda Burke, CPT

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