Welcome – Mayor’s Fitness Council

Don’t let the TV ads convince you to buy some bulky contraption that will gather dust in your closet, crunches are safe and effective! This video clip shows how to do crunches with varying degrees of difficulty based on your ability. Remember that ab exercises alone will not give you abs! If you have the best abs in the world they will be completely invisible if you are overweight. Aerobic exercise and proper diet are even more important than ab exercises in getting that sought after 6-pack.

Form is very important in crunches, many people do them incorrectly and end up working out their neck or hips more than their abs. Use slow movements and only use the abs. Concentrate on trying to raise your shoulders straight up towards the ceiling. Don’t worry about how many reps you do but focus on using perfect form. No whipping the head around or flapping your arms! This is not a sit-up either, the hips are stationary. Also important is to minimize any tension in the neck, I do this by very lightly supporting my head with my hands or the weight plate

The main reason to workout abs is because strong abs stabilize your lower back and shield you from injury but as a side benefit a 6-pack looks great!

For more ab exercises:
http://scoobysworkshop.com/abs.htm

Nutrition is key to getting abs! I cover the nutrition basics on my website, if thats not detailed enough for you I have reviewed and recommended some excellent books:

http://scoobysworkshop.com/goodfitnessbooks.htm

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

For more information on home workouts, please see my free website (no advertising either):

http://fitness.scoobysworkshop.com

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

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I have a cast because I tore both ligaments and have two fractures in my ankle. I want to lose weight. How can I still exercise?

Do upper body and ab work, things that don’t require your legs. Punches are good cardio if you are nursing a leg injury.

Canadians don’t care when we get American change. We just use it like regular change.

So why do Americans throw such a whiny little temper tantrum when they get Canadian change?!

The exchange rate is different, so it’s value is different; some places will not accept it for payment in lieu of US currency; & it does not work in change machines, vending machines or any other machine in the US where you use US coins.

I’m a teenage girl and I’m trying to get fit. I don’t want to go to a gym so I have made up two workouts: one that targets my abs (to get a flat tummy) and another that targets my arms and legs (using dumbbells, doing lunges etc). I need to warm up but going for a walk is out of the question. What is a good exercise that I could do before stretching and doing my workout that equally replaces walking? Also, how often do I do workouts per week? I want to see results as soon as possible. And can I do both workouts together or is it better to split them up? If I’m doing about 12-14 reps for each exercise in a workout, should I repeat the workout again? I also want to incorporate yoga into my week and maybe a day when I don’t exercise at all. Thanks!

for results to show you will have to loose your tummy fat also with the dumbbells if your lifting your going to need to eat lots of protein. your idea sound good but do what i said above and it will work.

I think I eat pretty good, alot of dairy, meats, pastas. Though I want to lose weight but no change my diet, I dont exercise though , do you think if I start to exercise Ill lose weight without making any diet changes?

It depends on your body metabolism. Also the kind of exercise you will do. In order to loose weight (not changing your diet) you should do some cardiovascular exercise. Then you should see how your body responds. Maybe later on you should modify your diet. Go for it!

So I recently finished high school, graduated nearly a month and a few days ago. I am 17.

In the 9th grade I was fat and nearly obese, I had a 29 percent BMI. Over the years my BMI ended up getting cut down, instead of 29 percent it is now at 23 percent. I spent my summers working out and trying to burn off the fat and I mean it has worked out but I am a bit hopeless. I still have a minor potbelly, not too big but big enough to get noticed and I have man boobs.

Thing is I have been working out daily, twice a day. I have been trying to eat fit but then again I come from an Indian family so I have to eat my mom’s cooking at times and don’t know if Indian food is healthy.

I work out twice a day, running and basketball in the morning, 30 minutes each. I also work out in the afternoon, flat bench press and running.

Thing is this though, I have lost weight and become slimmer but my body is in no way a beach body. I just don’t even know if it is possible for me to get one.

10th grade I was 5"8 and 210 lbs.
11th grade I was 5"10 and 201 lbs.
12th grade I was 5"11 and 191 lbs.
Right now I am 5"11 and 183 lbs.

Any help guys?

You are young – sounds like what you’re doing is good.

Are you running steadily or interval? I am new to this myself, but have recently read that if you do interval running (or sprinting), that can actually help even more with calorie burn/weight loss. I just started this myself last week, and for the first time EVER lost 3 pounds last week – never before have I lost more than 1-1.5 in a week, and I doubled that this week – and I attribute it to the interval sprinting. I am on the treadmill no more than 30 or so minutes, but I warm up 3 minutes, then I do a total of (10) 30 second sprints – for me that is 7-8mph, and up to 8.2mph at this point – your speed could be different, as I am short (5′1), and a little older (39) than you, and a woman.

I also purchased "Last Chance Workout" with Jillian Micheals (from Biggest Loser), and the first section of the workout is 35 minutes from start to finish, and it is done in basically 30-second intervals varying between weights and cardio – called HIIT (high intensity interval training) – so I have been combining those two workouts for about an hour a day total (working out HARD), and I have REALLY noticed results this week – totally awesome – you might try varying it up a bit

Best of luck – I’m after a beach body too (before I turn 40…LOL)

I got the treadmill interval scenario from Dr. Mercola (www.mercola.com)

Oh, another couple of workouts that I may need to try to up the ante on my results are P90 (the original P90), or even perhaps Insanity (www.getinsanity.com) – I haven’t tried either of these yet, but may need to within a couple/few months to keep my results going -

How can I lose weight ?
How can I achieve healthy weight loss ?
Well, as a matter of fact WALKING is simply
THE Best exercise to lose weight !!

So come on now and walk with me, my friends!
Breathe that fresh air in….

Love, Dan

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Today is the 2nd day of the raw food diet jumpstart. You can join us at anytime during the jumpstart week and start vlogging as well. No rules. Just watch and post a video response to this video in the link: http://www.youtube.com/watch?v=un0vemuFBds .

For breakfast I ate watermelon and sunflower seeds and a couple of flax / brown rice crackers. Lunch I had a blueberry, strawberry, spring mix greens smoothie. For dinner I had the rest of my cucumber salad.
The raw food diet went well for me today and I feel great.
If you are just starting your raw food diet journey please let us know in the comments even if you are not in the challenge.

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HLN’s Christi Paul reports on how to tighten your buns in your aerobic and toning workouts.

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Chris Hamer of California Family Fitness offers workout tips for surfers.

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