Fat is a layer that sits between your muscle and skin like a blanket of insulation. It not only hides the shape of your physique, but it also acts like insulation to keep you warm. During fall and winter clients that lose a lot of weight tell me they normally are warm, but now they have to rely on coats and sweats to keep warm. This is a good thing, you should be cold when it's cold outside. Less "insulation" and more warm clothes.

When you have a Fitness Goal it takes Perseverance, a steady course of ACTION in spite of difficulties, obstacles, & discouragement. Everyone has reasons for why it's hard. What's your excuse for not doing the work to take steps toward your fitness goal?

From high school football player to overweight & confined to a wheelchair. Today, Nick Scott is the foremost promoter of wheelchair bodybuilding.

Bengals vs Steelers is at 4:15, wanna catch a little brain action before your football action? Micheal Pollan will be Speaking at Xavier Univesity this Sunday Sept. 27th from 1-3pm.

Food. There's plenty of it around, and we all love to eat it. So why should anyone need to defend it? Because most of what we're consuming today is not food, and how we're consuming it -- in the car, in front of the TV, and increasingly alone -- is not really eating. Instead of food, we're consuming "edible foodlike substances" -- no longer the products of nature but of food science.(Pollan, http://www.michaelpollan.com/indefense.php)

Pollan recently appeared in the Documentary Food Inc. & is well known for writing In Defense of Food & The Omnivores Dilemma (in 06' named one of the ten best books of the year by the New York Times & Washington Post)


Check the website for more information
Where: Schiff Family Conference Center
Cost: Free

Get up at 5am and workout! If you are one of those people who once their day gets started it doesn't stop & at the end of the day you always talk yourself out of going to the gym....then this might be good for you. Wake up at 5am and head to the gym. You get your metabolism going early, your workout is done for the day & then you can start into your non stop day. At the end of the day you won't be late night snacking b/c you will be headed to bed early.

I was very excited to see that researchers at Oxford University's Institute of Cognitive and Evolutionary Anthropology found that when people exercise together, they increase their levels of "happy" hormones. These hormones help to increase pain tolerance & help create that post workout high.

In the study they found when comparing a workout that was done in a group vs. as an individual, that was performed at the same level of exertion, that the group people were able to tolerate more pain. I see this all the time with clients. When people have their coach & their teammates they push themselves past their limit, have fun, & feel great after. Next time you workout bring a friend or take a boot camp class.

I know for myself that has always been true. I workout harder and feel better when I train in groups & with a coach. I have done two fitness camps, PHAT Camp with two time Ms. Fitness Olympia Jen Hendershott & I also did two time Ms. Figure Olympia Jenny Lynn's Camp. Talk about being motivated by a coach and a bunch of fit women. It was so hard, but so much Fun! I am actually laughing in one of those pics.

At Sweat I train my clients like they are on a team. They all have their own workouts & areas to focus on, but they train together in groups of two. I have seen this to have many benefits including increasing the intensity of workouts, making gym time fun, camaraderie, motivation/competition, & helped with consistency of training for the long term.

Freshly Ground Peanut Butter tastes just like peanuts at the Ball Park. No label, no fancy packaging, no sitting on the shelf, just peanuts ground right in front of you. I definitely hit up this station at Fresh Market or Whole Foods. A must try!

Roll out of bed, let me kick your Butt, Get your Sweat On! Come train like an athlete with a Coach & Teammates who will help you get at it!

We have access to the entire gym & all the equipment. It will be High Intensity & Resistance Training.....calisthenics, plyometrics, weights, machines, & agility/sports movements. I want to see you there, but I have limited spots available so email me to reserve your spot today!


Cost: $15
When: Saturday, September 26th 9:30am-10:30am, Recover & Socialize after
Don't Forget: Eat Breakfast or you won't last!
Location: 6200 Montgomery Road, 45213 (right off Ridge Road)
Contact: DanielleKorb@SweatTraining.com , 513. Go.Sweat (467.9328)

Low Fat Cottage Cheese & Fruit is an easy quick source of protein, which means clean calories. The look of Cottage Cheese does bug a lot of people, but try pairing it with pineapple or berries to make it a tasty appealing snack!

1% Cottage Cheese: 1 cup
Calories: 163
Protein: 28g
Carbs: 6.1g
Fat: 2.3g

I get asked about these two programs a lot. I like these programs they combine Resistance Training, High Intensity, & Muscle Confusion. Those 3 training principles are ones that I believe in & utilize.

Personally I like to use these Boot Camp style classes as my Cardio Training in addition to my Resistance Training in the gym (not the sit around type I am talking nonstop, sweaty, heart rate up). Athletes get those great bodies from their Sport Practice Time (full body workout involving the resistance of their body weight), but they also have their Strength Training in the gym.

The downfall to these DVDs is once you do them are you going to continue to pop them in and repeat the program by yourself at home? Or are you more likely to do them once all the way through and then let them sit on your shelf b/c you don't feel like doing them by yourself? Consistency is the KEY! For Consistency I myself prefer Group Boot Camps to a DVD that's why I have a group Boot Camp at Sweat to keep training Social, Consistent, & at a High Intensity.

More Information on Sweat's Boot Camp: email DanielleKorb@SweatTraining.com

I love me some Speed Rope! When I circuit train I use the speed rope between sets. This is a great way to keep your energy high & burn calories. When I travel I always bring this with me to the gym, if I don't go to the gym I have the rope & the resistance of my own body weight to get a workout in. If the impact of running bothers your knees & ankles this is a great alternative. I think I bought one at Play it Again Sports for $6.

Gone Gone Gone are the days of paste like peanut butter, if you aren't on Natural Peanut Butter yet you have got to get with the New New. Smucker's Organic Natural Peanut Butter is my favorite, the ingredients are salt & peanuts (see the comparative ingredients below) . This snack has healthy fats so that just means you have to watch your portion size because of calories. Try 1-2 tablespoons by itself or with celery, an apple, or a protein shake.

Serving Size: 2 Tablespoons
Calories: 210
Protein: 8g
Fat: 16g
Carbs: 6g

Another Brands Ingredients:
MADE FROM ROASTED PEANUTS AND SUGAR. CONTAINS 2 PERCENT OR LESS OF: MOLASSES, FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO- AND DIGLYCERIDES AND SALT.

When I need a French Fry Fix I go for Alexia Sweet Potato Fries. They are a gourmet potato product, 100% all-natural, free of trans-fat, cholesterol free, & low in sodium. I spread these on a cookie sheet & bake. Try pairing them with a little BBQ sauce Splenda Brown Sugar for a sweet treat.

I normally do the regular & haven't tried their new spicy chipotle. You can pick them up at Biggs or Fresh Market.

1 Serving: About 12 fries
Calories: 150
Protein: 2g
Fat: 6g
Carbs: 24g

Gone is Lazy Summer & all the drinks, food, parties, & fun in the sun. No doubt you have been training moderately in the off season, but a great time to Rev up your training intensity is in the Fall. Everyone is back to Routine & you have a few months before the holiday parties begin along with the abundance of food & drink. So, get into a stricter routine & rev up your intensity!

So, I found a new snack that I love. It's called Fage Greek Style Yogurt. You can pick it up at Fresh Market or Biggs in the the Healthy Food/Organic section. I have tried the peach and strawberry & do recommend.

Nutritional Facts: per container
Calories: 130
Protein: 10g
Carbs: 18g
Fat: 2.5g

A common reason for not working out is being too tired. When a client consistently comes in exhausted before their workout starts I know they 1.) Just started a new fitness routine, so being tired is normal or 2.) Their scales are at the moment heavily tipped on one or a combination of: Family, Friends, Work, or Play. During that time period I drop the intensity & try to keep things fun until things get back to normal.

If our life is a balanced scale I see one side as Energy In: Eating Healthy, Sleep, & Working Out. On the other side Energy Out: Family, Friends, Work, & Play. It is definitely a juggling act & a tough balance to strike, but an important one. Everyone has times when things get out of balance, but working to keep Healthy Habits as a part of your life during that time period pays off.

Most people's instinct is to cut out all their healthy habits during stressful time periods. If this happens when the smoke clears your scales can't go back to balance they have to tip to the other direction to 1.) Lose the 5-20lbs. you just put on or 2.) Get the energy & motivation to restart your workout routine rather then just increasing the intensity again. Time and time again my clients tell me how much consistent habits of Sleep, Eating Healthy, & Working Out has greatly improved how they feel about themselves & their body & how it also has greatly improved their Relationships, Work, & Play.

My Tip on How to Get Lean & Clean!

Your body Naturally produces Growth Hormone, which acts like a Fire to Burn Fat Up. Awesome Right! Resistance Training offers one of the most influential environments for Exercise Induced Growth Hormone Release. How much is released depends on load and frequency. So your workouts should be intense and take your heart rate up, followed by short periods of recovery.

1. You have to do Resistance Training! Keep your heart rate up when you are lifting then let it have brief periods of recovery. Do this by limiting the rest time in between sets if you are going for muscle gains. If you are just toning I recommend circuit training.



2. ALWAYS do your Cardio after your Resistance Training. To lift effectively you have to utilize the energy stores in your muscles first. After they are depleted your body will then use fat to fuel your Cardio. I don't like straight cardio at one pace, I recommend sprint training.

Now Go Get Lean & Clean!