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Are You Strength Training?
May 17, 2013

You Can't Spot Reduce
But You CAN Cause Dangerous Imbalances

Finally, we are down to less than a week until we move out of the old Anytime Fitness and into the new one here in good ole Vincennes. I am very excited about the move and have been anticipating this for what seems like years!

There are so many reasons to be excited that I feel compelled to name a few. goes:

  • More space.
  • More and better bathrooms.
  • A specified place for floor work such as doing crunches, etc. as opposed to doing them on the floor outside of the bathrooms.
  • Some new equipment.
  • Office for personal trainers to consult with clients and members in private.
  • Huge multipurpose room for classes, etc.
  • More tanning beds.
  • Did I mention more space? Like almost twice as much?
I am sure I missed a few reasons, but suffice it to say that it's going to be awesome! So, if you live in the area, come on in and check it out! The gym will be closed for the move from May 23rd through the 27th and will re-open on the 28th. Thanks for your patience! I promise it will be worth the sacrifice. The new location is 1813 Willow Street.

Now, I'd like to address something that has come to my attention again as of late. It always astonishes me to watch members of the gym, especially ladies, as they come in and do their cardio and then hit and miss a couple of the strength training machines and then leave.

Perhaps, you do not realize how important a well-structured strength training workout is to your total fitness package, ladies! You absolutely need to be training every major muscle group at one point or another throughout your weekly plan. Remember, there is no such thing as spot reducing. Training only your trouble spots can lead to imbalance and injury and will not make you lose weight in those areas. The cardio will help you lose it all over. The strength training will tone the muscle in those areas but will not diminish the fat in those areas.

Here are the top ten reasons to strength train, just in case you need a reminder.

Top Ten Benefits of Strength Training

1. Increased Metabolic Rate - Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day.
2. Increasing and Restoring Bone Density - Inactivity and aging can lead to a decrease in bone density and brittleness. Studies have clearly proven that consistent strength training can increase bone density and prevent Osteoporosis.
3. Increased Lean Muscle Mass and Muscle Strength, Power, and Endurance - Everyone can benefit from being stronger. We can work harder, we can play more, we can workout longer, and we can be more alive.
4. Injury Prevention
- A wide variety of sports-related or life-related injuries can be prevented by strengthening muscles and joints.
5. Improved Balance, Flexibility, Mobility and Stability - Stronger and more resilient muscles improves our balance, which means more comfortable living & fewer falls or accidents.
6. Decreased Risk of Coronary Disease - Participation in a consistent strength-training program has a wide variety of affiliated health benefits including decreasing cholesterol and lowering your blood pressure.
7. Aids Rehabilitation and Recovery - One of the best ways to heal many types of injuries is to strengthen muscles surrounding the injured area. The stronger your muscles, the quicker the healing process.
8. Enhanced Performance in Sports or Exercise - No matter what your favorite sport or physical activity, with the proper strength training program, your performance can unquestionably be improved, and in some cases dramatically so.
9. Aging Gracefully - There is no more important reason to making a strength training a consistent part of your life, than to ensure you age gracefully. Physical activity keeps us alive and vibrant. Strength training ensures we are strong enough to participate in aerobic activities, outdoor recreation, and sports. Strong seniors fall down less. If they do fall down, their stronger bodies are more resilient, are injured less by the fall, and are able to heal more quickly after an injury.
10. Feeling Better and Looking Better - As painful as strength training can sometimes feel, there is nothing more satisfying than the feeling after a good solid work-out. Stronger muscles and joints can have a dramatic impact on posture and leaner toned muscles tend to make everyone feel better about their appearance. This all leads to improved self-esteem and increased self-confidence.

If you haven't had an orientation appointment, please contact me and I will show you the proper way to use all the equipment so that you can get your best workout. Or if you need a refresher, I'm your gal!

Contact me for a free orientation appointment. Or call me at 812-494-2440.

For more tips and info that can help you get better results from your fitness plan, be sure and check out my new eBook So You Joined a Gym...Now What? Part II Essential Workout Tips & Secrets for Beginners: How to Exercise & Train Smart." The information in this book will kick your workouts into overdrive, no matter what your level of fitness. Because it matters HOW YOU WORKOUT! This book will show you how. Go to Smashwords for any other format that isn't covered at Amazon.

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

This month's featured exercise is the reverse pec fly machine. This is an often overlooked exercise because many people don't realize the machine can be utilized this way. However, it is a great way to hit up those hard to work rear delts and postural muscles between the shoulder blades. Overall, this exercise can help make your back and shoulders look great in those shoulder-baring and strapless tops and dresses for the ladies and shirtless for the guys this summer.

Anytime Fitness Reverse Pec Fly Machine
Primary Muscle Group Worked:
Rear deltoids (back of shoulders) and rhomboids (between shoulder blades).

Preparation:Adjust the pads so that they are as close together as you can make them by pulling the yellow tab above your head. Position your arms between the pads with back of arms against the pads and palms facing down as shown in the above starting picture.

Execution: Exhale while pushing the pads as far apart as possible, squeezing the shoulder blades together and holding for a second in the furthest position before returning to the start position. Repeat for the desired amount of reps.

TIP: Try to keep the arms at chest height throughout the move. Your arms will want to slide down, but the challenge is to try and keep them at chest height. Remember, slow and controlled. Enjoy!

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 truly touched my heart this morning when I first viewed it on Facebook. It just makes you realize that you never know what is going on in somebody's life. But you can bet your bottom dollar that something is. We all have a story. And we need to remember that in the end, we are all in this together. Be good to your fellow travelers. They've been through a lot...just like you.

Be sure and check out my new blog site! Just click here. to head on over and give it a read! I will be posting a new blog in the next few weeks.

Please sign up for my mailing list and subscribe to my blog so that you can be informed when I post a new blog. I am a believer in less is more so don't worry about being inundated with posts telling you every time I had a snack or a new thought. On the other hand, I hope you find the wait between posts worthwhile as I plan to speak directly from my "writing" soul and I look greatly forward to it.


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Thanks so much for subscribing to this newsletter and for reading it and for your support. Our relationship is reciprocal as I live and learn from all that happens in my life, just as you live and learn through yours. We are truly in this together, and I empathize with your challenges as I do my own. I promise to hang in there and learn and grow along with you, and I hope that sharing through my writing maybe helps you a smidge. If it does, that is my payback. It is why I continue to do what I do.

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 and Now What? Fitness Blog where they can get all the 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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