The It’s All Heart Class Has a New Day and Time!

My very first It’s All Heart Class was a huge hit! My trainers and I showed a series of full body workouts including resistance, cardiovascular and flexibility moves fit for anyone and everyone. For just $10, everyone that came out was able to learn some kickboxing, functional movement and core building techniques. Most importantly, they gained new confidence that they can successfully complete It’s All Heart and add more time and quality to their lives! No more joint pain! No more mobility issues!

I hope to see the same energetic faces and some new ones at my next It’s All Heart Class Fridays at 6:30 pm. To complete the same type of exercises conveniently from your home, click here for the complete kit.

 

The Next It’s All Heart Classes:

• Every Friday; next class on May 16th at 6:30pm
• Location – Studio 3 Dance, 2220 Coit Rd, Plano, TX 75075
• $10 per person/per class
• What to bring: Comfortable clothing that allows for optimum movement, a water bottle, and a towel
• To register or inquire about Bobby’s It’s All Heart classes, email Bobby@BobbyWhisnand.com or call 214.926.2639

 

Complete a Short Survey & Get the It’s All Heart DVD Half Off

Are you looking to add time and quality to your life?

Have I got good news for you—I am doing a special promotion for my It’s All Heart program just to prove how effective and doable this fitness program really is! No matter your abilities, inabilities or exercise experience, It’s All Heart is something ANYONE & EVERYONE CAN DO!

A single program kit includes a DVD, resistance band, exercise ball and pump, and daily journals for recording your heart rate and progress. But for just $9.95, I’m offering the It’s All Heart Level 1 or Level 2 DVD set for half price! That’s right, my 30-minute video series is yours to keep for half the price. All I ask in return is that you complete a short online survey to learn how I can better serve YOU.

You can’t fully know where you’re headed until you understand where you are–Level 1 participants have pre-existing injuries or pain, while those completing Level 2 experience no pain or difficulty at all. Either way, I’ve made it possible for both groups to gain REAL results from my fitness program.

Think about it as the ultimate test drive to a better life! This deal is limited to the first 50 respondents only, so they will go FAST. What are you waiting on? Start living better today.

Fitness Advice: How much of it is good?

The most common thing I see every single day in the gym is people exercising incorrectly. And, the reason for this is, people are learning by watching others and by what others are telling them to do. With so many opinions about fitness and the thousands of overnight “trainers” giving their advice, it’s no wonder why so many people are exercising toward injury and away from progress. For this very reason, I have listed my three points to help you determine whether your fitness advice is good or bad.

1.) Explanation – when someone gives you advice, trainer or not, ask them to explain to you in detail the advice they just gave you. And, don’t take answers like “I read it somewhere”, “my friend is a personal trainer and they showed me” or “it just works, try it.” All of these answers should be red flags to you and are more than likely a great indicator that you should forget their advice.

2.) Don’t judge a book by its cover – the decision to take someone’s fitness advice should not be measured by how good they look physically. Believe me, there are all kinds of ways for someone to look good on the outside: growth hormones, hormone therapy, and many other drugs that are all readily available to enhance the physiques of both men and women. So, be very careful not to associate good advice with good looks. The person giving you advice may well have become physically fit from hard work but we all have different genetics; what works for one person may not work for another.

3.) Educate yourself – this is exactly where it began for me. I was given advice from many people over my younger years, of which most I took blindly, and most was bad advice. After reading, learning, and many trial and errors, I learned the correct ways to exercise, eat, and recuperate my body. Learn about the body and most certainly how to exercise the right way using correct form and technique. Then, you will know what’s right and what’s wrong in terms of advice.

Remember, as with everything in life, “You can’t see what’s wrong until you know what’s right.”

The Bottom Line

You know that 360 degree look you get of yourself in the dressing room as you’re trying on new clothes and you see angles of your body that you do not see on a daily basis? In most cases it’s really hard to see what your backside looks like and, in my experience in personal training, it’s the number one body part that people (mostly women) want to look good. So, I want to give you my top three tips to keep your “bottom line” in shape.

1.) Squat and lunge – the two best glute muscle builders and shapers. When doing squats, keep your feet wider than shoulder width because when your feet are wide, the emphasis is more on your hips and glutes than your quads. Press off of your heals instead of your toes and go slow during the entire exercise without bouncing. When doing lunges, go slow and press off your heals instead of your toes. Spread your feet out so that your knees are behind your toes when lunging and go slow without bouncing at the bottom.

2.) Stop running or reduce your running time – depending on your body type and genetics, running can cause you to lose muscle mass in your legs and glutes. Instead, substitute a stationary bike or do some kick boxing to replace your running.

3.) Avoid over training – over training can and will rob your body of muscle and this will show up or be noticeable in your legs and glutes. Your legs and glutes are the biggest muscles in your body and are the muscles that will deplete and reduce if over trained. Make sure you are getting plenty of protein and log your training and training durations.

The idea is to keep as much muscle as you can especially when trying to lose weight. The areas of your body with the most muscle are also the areas which will be most affected when exercising too much or the wrong way. We all want to look good in all areas of our body especially those areas we cannot see but others see all the time. And, that’s the “bottom line”

The Three Most Important Things

“Whatever you can do, or dream, Begin it. Boldness has genius, power, and magic in it!”

– Johann Wolfgang von Goethe

Over my 21 years in the fitness industry as a personal trainer, motivational speaker, and fitness program developer, a few things that I have found to be certain is that you have to keep learning and getting better at what you do. And, another thing I have discovered is the very things that I do to stay ahead in my career are the very same things that you should do to stay ahead in your fitness quest.

1. Stay Educated – The first thing you need to do in fitness is to understand your body and the correct ways to exercise. Do your research and learn which programs are best for you and your needs and why. Understand what goes on inside your body during exercise like heart rate and metabolism. Know your numbers by monitoring your blood pressure and knowing your cholesterol and understand what those numbers mean. Educate yourself on nutrition, not diets or fads, but basic food groups and how your body uses them. Keep an open mind, step out of your comfort zone, and try new things.

2. Be Prepared – Most of your success in fitness will be determined by what you do outside of your exercise program. Preparing your body before exercise by getting enough sleep, managing stress, and eating the right foods at the right times (see #1). Being prepared also means giving your body what it needs to recuperate after exercise by duplicating what you did to prepare for exercise. The sooner and better you recuperate your body after exercise, the better your next exercise day will be. What you do or don’t do today compounds into the next day, week, month, and years of your life. BE READY!

3. Stay Young at Heart – There are many things we cannot control in our lives; our genetics, when we were born, how tall or short we will be, the size of our feet, predispositions, and many others. But, one thing we all can do no matter who we are or what we do; we can all stay young at heart. For me personally, this is the 25th year I’ve turned 20. I refuse to get any older and 20 years of age is where I will stay. I truly believe that we are only as old as we let life convince us to be. Stay humble, avoid complacency, laugh as often as you can, and do what you can to help those less fortunate.

There you go; my top three most important things I have learned in my life to keep moving forward. Apply these to your life and see what happens. That means the next time I see you, I expect to see a big smile.

Time for Change

If you were to ask people where I work out, what are the most common things they see me do during my workouts. They would most definitely tell you these two things; I write down EVERYTHING I do and I always use my stopwatch. That’s it, that about sums it up. I do write down everything I do including the exercise performed, sets and repetitions, amount of weight used, and what I consider the most underused tool in the gym that could change not only the way people work out, but their results as well.

I’m talking about time, or more specifically, timing. How long do you rest between your sets when doing resistance exercises? Do you really know? One of the best ways to improve your resistance program is to start timing your rest between sets. It’s that easy, but you have to do it for every single set on every single day you exercise. When you do this, you can very consistently manipulate and completely change your workouts without changing the exercises. I do suggest you change exercises often but let’s talk about timing your rest between sets for now.

When you start timing your rest, your body begins to read you loud and clear about what you are trying to accomplish. You might be resting 1 minute between some sets or 2 minutes between others on the same exercise you are doing on that day which sends conflicting instructions to your body. To give you an example, I’m going to show you my exact repetitions and rest time for my weight training regimen.

Week 1

I do 4 sets of each exercise and the repetitions are as follows: 10-10-10-10 with 1.0 minute rest between each set, no more, no less. As soon as I get done with the set, I start my stop watch and when it gets to 50 seconds, I get into position and start the next set right at the 1 minute mark.

Week 2

I do 4 sets of each exercise and the repetitions change as follows: 8-7-7-6 with 1.5 minutes rest between each set.

Week 3

I do 4 sets of each exercise and the repetitions change as follows: 7-6-5-4 with 2.0 minutes of rest between each set.

Week 4

I repeat my week one sets, repetitions, and rest times and the same for week 2 and 3.

Your fitness goals and your predispositions may be different than mine and so your workouts should be too. But, changing your repetitions and your rest time between your sets can and will work for everyone. Consistency is the key and be sure to write everything down including sets, reps, weight used, and your rest times between every single set. I’m sure you and your body know it’s “Time for Change.”