B3- Building Better Bodies

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TENNIS, ANYONE? … KAYAKING, PERHAPS ? … CLIMB EVERY MOUNTAIN? ( ok, just one ) … UP FOR SOME VOLLEYBALL?

It is said that ” variety is the spice of life” . In physical fitness, it is actually more than that. It is, from a physiological standpoint, healthier than doing the same thing all the time; and from a psychological standpoint it can mean the difference between staying with a fitness quest, and going back to the things which may have taken you away from fitness in the first place. “changing it up” in the way you exercise is not only better for your body for a variety of reasons, but is addresses something even the most disciplined among us can strggule with: plain, old-fashioned, garden-variety boredom.

Not that you should abdandon the kind of discipline serious fitness folks bring to the quest…that would be a terrible mistake. There is no substitute for personal training…disciplined, regular, vigorous, joyful, intelligent, respectful, diligent, scientific,  do-it-because-if-you-don’t-you’re-only-kidding-yourself personal training. I work with two world-class trainers ar New York Sports Club every week, twice a week, and I get to the gym six times a week in total. I’ve lost 70 lbs and kept it off since starting this quest two years ago, and I still love the look on people’s faces who don’t know me but know my passion for fitness when they ask how “old” I am, and I tell them. It’s hard work, and it’s a labor of love.

But “changing it up” is important. I played tournament level tennis 40 years ago…and I’ve recently incorporated it into my fitness regime. A pro I’ve know for many years hits with me, and I really look forward to the warmer weather, when we can play on the clay. But martial arts is also fun…and my mid-week trainer Dan Naaman spars with me for 1/2 hour cardio before working on some specific strength training mid-week; If it ever snows big-time here again, I’ll put on the cross-country skis and spend an hour or so touring the neighborhood; in the betterv weather, I’ll ride my bike the short distance to the club; my youngest treated me to a kayaking adventure on Bucks country last Father’s Day…a lot of fun ( and my shouldrers felt it the next day!); I’ve hiked Stratton and some other mountains in Southern Vermont; and I try to swim a couple of days a week to take it easy on my joints.  It’s all good…it’s all fun…and it reminds me of why I’m so grateful for the trainers whose diligent, patient, expert work with me has made such an enormous difference at this stage of the game. ( Probably the last half, if not the last quarter ! ).

Tennis anyone?

— 1 year ago with 1 note
THE PLACE AND POWER OF PILATES
Because I work out a minimum of 10 times per week, and because I go hard during at least four of them, good things have happened to my body and soul, but there are a number of challenges I have never really faced before. One is the exacerbation of my tendency against flexibility. while I have learend a lot from my two great trainers about the benefits and variety of stretching, a co-incidence yesterday taught me something, and I thought I would share it with B3.
The world-class trainer with whom I work every Saturday, Fatimah Lee-Chambers, had occasion to consult with a friend who is a Ph.D physical therapist who had stopped by to say hello. She put me on what is known in Pilates training as the Reformer, a marvelous tool featuring graduated springs, moving carriage platform, stability bars, and an array of other tools. She always begins and ends her marvellous sessions with stretching on the Reformer, but today I had the opportunity to do my usual end-routine…leg-circles, Russian kicks, leg lifts and presses, etc. for about 10 minutes while Fatimah consulted with the good Doctor.
To my delight, the next three routines with which I was trained yesterday, involving cable-weights and intense core work, were noticably easier and more efficient. That is because of the stretch of muscles, tendons and ligaments possible with the Reformer, which nothing else I’ve trained with can accomplish as thoroughly. I also noticed the run I did a little later outside was more effortless than usual.
There’s another thing recommending integrating Pilates work into your routines: variety. Dan Naaman, with whom I train mid-week, is excellent at rotating through the things he knows i need to maintain the considerable progress he and Fatimah have made with me over the past two years. But, wise beyond his years, he also knows that tedium is one reason non-professionals tend to “hit a wall” when training, or, worse yet, drift away from it. For that reason, Dan employs a wide variety of martial arts techniques and workouts, along with dumbell, kettlebell and core work during our mid-week sessions. But the Reformer work yesterday was an added touch.
One caveat: DO NOT ATTEMPT TO DO PILATES WITH SOMEONE WHO IS NOT TROROUGHLY TRAINED IN IT…YOU CAN DO MORE HARM THAN GOOD. While the same is true for TRX, ( another excellent variation in training) Pilates requires real proficiency, so the more experienced the trainer, the more likely he or she is to be able to help you with this important flexibiity modality. Look for the kind of quality trainers we are fortunate to have as fitness experts at NYSC Princeton and throughout the NYSC system…they’re all excellent !

THE PLACE AND POWER OF PILATES

Because I work out a minimum of 10 times per week, and because I go hard during at least four of them, good things have happened to my body and soul, but there are a number of challenges I have never really faced before. One is the exacerbation of my tendency against flexibility. while I have learend a lot from my two great trainers about the benefits and variety of stretching, a co-incidence yesterday taught me something, and I thought I would share it with B3.

The world-class trainer with whom I work every Saturday, Fatimah Lee-Chambers, had occasion to consult with a friend who is a Ph.D physical therapist who had stopped by to say hello. She put me on what is known in Pilates training as the Reformer, a marvelous tool featuring graduated springs, moving carriage platform, stability bars, and an array of other tools. She always begins and ends her marvellous sessions with stretching on the Reformer, but today I had the opportunity to do my usual end-routine…leg-circles, Russian kicks, leg lifts and presses, etc. for about 10 minutes while Fatimah consulted with the good Doctor.

To my delight, the next three routines with which I was trained yesterday, involving cable-weights and intense core work, were noticably easier and more efficient. That is because of the stretch of muscles, tendons and ligaments possible with the Reformer, which nothing else I’ve trained with can accomplish as thoroughly. I also noticed the run I did a little later outside was more effortless than usual.

There’s another thing recommending integrating Pilates work into your routines: variety. Dan Naaman, with whom I train mid-week, is excellent at rotating through the things he knows i need to maintain the considerable progress he and Fatimah have made with me over the past two years. But, wise beyond his years, he also knows that tedium is one reason non-professionals tend to “hit a wall” when training, or, worse yet, drift away from it. For that reason, Dan employs a wide variety of martial arts techniques and workouts, along with dumbell, kettlebell and core work during our mid-week sessions. But the Reformer work yesterday was an added touch.

One caveat: DO NOT ATTEMPT TO DO PILATES WITH SOMEONE WHO IS NOT TROROUGHLY TRAINED IN IT…YOU CAN DO MORE HARM THAN GOOD. While the same is true for TRX, ( another excellent variation in training) Pilates requires real proficiency, so the more experienced the trainer, the more likely he or she is to be able to help you with this important flexibiity modality. Look for the kind of quality trainers we are fortunate to have as fitness experts at NYSC Princeton and throughout the NYSC system…they’re all excellent !

— 1 year ago with 1 note
#fitness  #fitspo  #fitblr  #Toned  #training  #trim  #inspiration  #lifting  #workout  #women's fitness  #weight loss  #exercise  #energy  #personaltraining  #Mens Fitness  #muscles  #motivation  #metabolism  #muscle fibers  #martial arts  #muay thai  #Nutrition  #health  #healthy  #diet  #dedication  #core  #ABS  #active  #body building 
takumatinenga asked: Hey i really need help to get motivated and stay on track, i get lost because when i go to the gym i dont really know what to do and then when im sore i dont want to go back? WHat do you think i should do?


Answer:

If you take a look at the some of the posts that ive put up i.e. meal preparation and workout program pre preparation, they will help you stay on track. Also change up the routine that youve been on too keep your body guessing, itll also keep the workouts interesting. The soreness is inevitable and needs to be fought through. Make sure to get adequate sleep and have an adequate diet which helps with recovery and fight through the next few days of soreness and working out. Eventually your body will get used it and the soreness will actually become something that youll thrive for.

— 1 year ago
MEAL PREPARATION
Meal preparation has been my savior for quite some time now. I find it to be a necessary part of any diet and exercise program and you’ll def thank me when and if you try it out. I love the meal preparation and snack because ill always have something on hand to munch on throughout the whole day allowing for proper nutrition uptake. The picture above is a example of a typical dinner preparation for the week. Spicy Shrimp, lettuce, green beans, carrots, oil vinegar.

MEAL PREPARATION

Meal preparation has been my savior for quite some time now. I find it to be a necessary part of any diet and exercise program and you’ll def thank me when and if you try it out. I love the meal preparation and snack because ill always have something on hand to munch on throughout the whole day allowing for proper nutrition uptake. The picture above is a example of a typical dinner preparation for the week. Spicy Shrimp, lettuce, green beans, carrots, oil vinegar.

— 1 year ago with 6 notes
#training  #trim  #fitness  #fitspo  #fitblr  #food  #personaltraining  #lifting  #inspiration  #Mens Fitness  #muscles  #motivation  #metabolism  #martial arts  #muay thai  #exercise  #energy  #workout  #weight loss  #diet  #dedication  #supplements  #shredded  #Strong  #snack  #sports science  #Nutrition  #core  #ABS  #active 


WELCOME TO THE HOLIDAYS : BE SURE TO SET YOUR SCALE BACK 10 LBS !
The Holidays and their festivities are upon us. In our culture, the parties and feasts characterizing them have become opportunities to indulge in rich, specially prepared food, often made with special recipes by special people. As diligent as I have become about weight and fitness, I have concluded after much research that it’s ok to over-indulge a little, because there is more benefit from enjoying these occasions to the fullest than there is to adhering to a strict dietary standard during the holidays. The holidays can be fairly stressful, particularly in hard economic times, and particularly for those struggling with various issues. Good food, the companionship of friends and family, laughter and sharing all things to enjoy, not worry about. It is also well to recall that our joy during these times is not in what we have, but what we give. And we all have something important to give.
Here are a few tricks to use during the holidays: first, be sure to get to the gym regularly, even if it means going at times that are not part of your regular routine…it’s important to keep your metabolic rate at a high level during periods of over-eating; be sure you are hydrating, especially if you have been partying with alcohol; make conscious choices for things you enjoy but wouldn’t dream of having every day… for example, if you really like pecan pie and, say, home-made cookies, make a conscious choice to decide which one you really like more, and choose one, not both, maybe pecan pie one day, the cookies a few days later…in other words, choose to pace yourself. Increase your cardio over the holidays. Make sure you get enough sleep. and whatever you do…DO NOT STRESS OVER A MINOR ( UP TO SOME ACCEPTABLE LIMIT ) WEIGHT GAIN. The weight gain is normal, and will temporary if you get back on track after the holidays. Stress, particularly self-induced stress, has effects which are longer-term, and potentially more damaging.
Break the stress habit and enjoy the holidays !
~Bill Dredge
WELCOME TO THE HOLIDAYS : BE SURE TO SET YOUR SCALE BACK 10 LBS !

The Holidays and their festivities are upon us. In our culture, the parties and feasts characterizing them have become opportunities to indulge in rich, specially prepared food, often made with special recipes by special people. As diligent as I have become about weight and fitness, I have concluded after much research that it’s ok to over-indulge a little, because there is more benefit from enjoying these occasions to the fullest than there is to adhering to a strict dietary standard during the holidays. The holidays can be fairly stressful, particularly in hard economic times, and particularly for those struggling with various issues. Good food, the companionship of friends and family, laughter and sharing all things to enjoy, not worry about. It is also well to recall that our joy during these times is not in what we have, but what we give. And we all have something important to give.

Here are a few tricks to use during the holidays: first, be sure to get to the gym regularly, even if it means going at times that are not part of your regular routine…it’s important to keep your metabolic rate at a high level during periods of over-eating; be sure you are hydrating, especially if you have been partying with alcohol; make conscious choices for things you enjoy but wouldn’t dream of having every day… for example, if you really like pecan pie and, say, home-made cookies, make a conscious choice to decide which one you really like more, and choose one, not both, maybe pecan pie one day, the cookies a few days later…in other words, choose to pace yourself. Increase your cardio over the holidays. Make sure you get enough sleep. and whatever you do…DO NOT STRESS OVER A MINOR ( UP TO SOME ACCEPTABLE LIMIT ) WEIGHT GAIN. The weight gain is normal, and will temporary if you get back on track after the holidays. Stress, particularly self-induced stress, has effects which are longer-term, and potentially more damaging.

Break the stress habit and enjoy the holidays !

~Bill Dredge

— 1 year ago
#workout  #weight loss  #women's fitness  #personaltraining  #back  #body building  #body  #Nutrition  #health  #healthy  #dedication  #diet  #Toned  #training  #trim  #fitness  #fitspo  #fitblr  #Mens Fitness  #muscles  #motivation  #supplements  #shredded  #Strong  #ABS  #active  #exercise  #energy  #core  #inspiration 
Workout of the day: Plyometrics and Calisthenics 
3 sets, 1 minute intervals, no rest
80 lbs rope pull and push
Cone sprints forward and back
8 inch hurdles, two feet jumps
20’ Agility ladder
Jump rope
Bosu pushups
Med ball chest pass tosses against beam
This is a great interval workout. Works thoroughly on footwork and speed as well as a massive calorie and fat burning workout. Make sure to stay hydrated if trying this workout and push your self to the limits.

Workout of the day: Plyometrics and Calisthenics 

3 sets, 1 minute intervals, no rest

  • 80 lbs rope pull and push
  • Cone sprints forward and back
  • 8 inch hurdles, two feet jumps
  • 20’ Agility ladder
  • Jump rope
  • Bosu pushups
  • Med ball chest pass tosses against beam

This is a great interval workout. Works thoroughly on footwork and speed as well as a massive calorie and fat burning workout. Make sure to stay hydrated if trying this workout and push your self to the limits.

— 1 year ago
#intervals  #food  #fitness  #fitspo  #fitblr  #training  #trim  #Toned  #exercise  #energy  #weight loss  #workout  #women's fitness  #personaltraining  #inspiration  #dedication  #diet  #health  #healthy  #Nutrition  #motivation  #muscles  #metabolism  #Mens Fitness  #Strong  #supplements  #shredded  #core  #ABS  #active 
Oil and Vinegar tuna salad, swiss cheese, arugula and apples on a delicious ciabatta bread, the only sin of this meal. 

Oil and Vinegar tuna salad, swiss cheese, arugula and apples on a delicious ciabatta bread, the only sin of this meal. 

— 1 year ago with 4 notes
#food  #fitness  #fitspo  #fitblr  #training  #trim  #Toned  #weight loss  #workout  #women's fitness  #motivation  #muscles  #metabolism  #Mens Fitness  #personaltraining  #inspiration  #lifting  #Nutrition  #diet  #dedication  #health  #healthy  #Strong  #snack  #supplements  #shredded  #ABS  #active  #exercise  #tuna 
Rejuvenation water… Cucumbers, Limes, and mint leave for a couple hours and then enjoy. Combining these ingredients in water creates a power house of soothing energy, a perfect remedy for days when you’ve seen a little too much heat or physical activity. It quenches thirst like no other and helps with recovery.

Rejuvenation water… Cucumbers, Limes, and mint leave for a couple hours and then enjoy. Combining these ingredients in water creates a power house of soothing energy, a perfect remedy for days when you’ve seen a little too much heat or physical activity. It quenches thirst like no other and helps with recovery.

— 1 year ago with 7 notes
#water  #weight loss  #workout  #women's fitness  #food  #fitness  #fitspo  #fitblr  #health  #heat  #healthy  #Hydration  #personaltraining  #inspiration  #diet  #dedication  #dehydration  #exercise  #energy  #ABS  #active  #motivation  #muscles  #metabolism  #Mens Fitness  #body  #body building  #breakfast 
The Blessings of Leadership in Fitness

Catching up on paperwork Saturday afternoon while enjoying yet another Rutgers victory on the gridiron, I reflected on how the advances in exercise science had greatly enhanced collegiate athletic performance since my days at Rutgers morethan 40 years ago. I was also reminded of what true leadership looks like: earlier, just before my regular Saturday session with Fatimah Lee-Chambers at New York Sports Club, Dan Naaman had come over to say hello and see how my back and hip were doing ( I work mid-week with Danny on strength training, core work, and martial arts). Fatimah greeted Danny in her normal cheerful manner, and, becasue she is a very, very intuitive soul, asked Danny if he’d like to train with me for a while in the Mind/Body studio before his next appointment, which he was happy to do.

Certified in all major modalities, Fatimah’s unique blending of Pilates, Yoga, core strength training, TRX and other tools is impressive, even to a trainer like Danny, (who , while younger than two of Fatimah’s adult children), is a graduate of Rutgers with a degree in Excercise Science. In the quiet of the studio, the interest, admiration, and appreciation Dan expressed for what was clearly a treat for him was poignant, and with her usual clear, correct, and caring instruction, he learned first-hand what Fatimah was striving for in working toward achiving enhanced fitness. As strong as Dan is…and he has extraordinary muscular strength, he learned how Fatimah’s approach challenges muscular strength, enhancing flexibility and balance by use of the Pilates reformer and certain Yoga-based stretches.

I am reminded that this is what true leadership is about: seeing your brother’s need and meeting it…for no other reason than that it is the right thing to do as you see it. Fatimah wasn’t looking for anything back Saturday morning; she simply knew both Danny and I would benefit from her expertise, and she offered it…not in a condescending or officious manner, but as a pure offering of value to those she perceived would appreciate it. Perhaps she is guided by something Saint Paul wrote in his second espistle to the Corinthians:   ” … The Lord loveth a generous giver …” .

Food for thought during these trying times; and as we approach the holiday season, remember to get to the gym regularly. It’s normal to gain a few pounds over the holidays…but give yourself a fighting chance by keeping your metobolic rate as high as you can. And keep your alcohol consumption in check !

— 1 year ago
#fitness  #fitspo  #fitblr  #weight loss  #workout  #women's fitness  #motivation  #martial arts  #muscles  #metabolism  #Mens Fitness  #personaltraining  #training  #trim  #Toned  #sexy  #Strong  #supplements  #shredded  #sports science  #health  #body  #body building  #Nutrition  #dedication  #diet  #inspiration  #exercise  #ABS  #active 
B3-Building Better bodies headquarters!

B3-Building Better bodies headquarters!

— 1 year ago

Since Hurricane Sandy kind of interrupted my flow for a week (just an excuse to take a week off, shhh!) I decided to commit to “two a days” everyday for this week. One workout dedicated to lifting and interval training and the other dedicated strictly to plyometrics, calisthenics and boxing training. I went for boxing tonight (long weekend), here’s what I did:

Boxing:

  • Warm-up: 10 minutes stretching (since it was the second workout of the day, i needed it) 8 minutes jump rope with different jumping techniques
  • 10 minute light warm-up on the bag, through some jabs, hooks, crosses
  • 20 minute, 1 min heavy boxing intervals with various combinations and movements
  • 5 min of light sparring (about 30-50%) with Gill, an inspiring arena football player, ex marine and friend
— 1 year ago with 2 notes
#boxing  #body  #body building  #training  #trim  #Toned  #weight loss  #workout  #women's fitness  #motivation  #martial arts  #muscles  #muay thai  #metabolism  #Mens Fitness  #muscle fibers  #lifting  #Punch  #personaltraining  #punching bag  #MMA  #exercise  #Nutrition  #core  #jab  #cross  #hook  #health  #healthy  #fitness