A preview of the Rebel Fitness Guide: -First 8 Pages of the Rebel Fitness Guide -First 7 Pages of the Rebel Diet Guide -First 8 Pages of the Rebel Food Fighter -Part of a Level 3 WorkoutRead More
Reebok claims to have a simple answer to the elusive toned body that so many people want. They’ve created a line of shoes called EasyTone that will supposedly tone your lower body simply by walking in them.
According to Reebok, “EasyTone is designed to help give definition to your legs and butt. Simply walk and let the balance pods under your shoe do the rest. The slight instability created by the pods forces your muscles to work a little harder, toning you up as you strut.” Before you invest $100 or more in these sneakers thinking that they’ll actually improve your muscle tone, here are a few things to consider.
Is Appearance More Important than Function?
The foot is one of the most anatomically complex structures of the body, and unfortunately, we spend most of our lives wearing stiff shoes that restrict its function. This promotes weakness and injury in the foot and ankle, and because each joint of the body influences adjacent joints, it can also cause problems in other areas of the body that might seem unrelated. For this reason, it’s advantageous to wear shoes designed to replicate being barefoot such as Nike Free or Vibram Five Fingers. These shoes allow the foot to function more freely and therefore reduce the compensatory muscle and joint strain throughout the body that would otherwise increase the risk of pain and injury.
The Reebok EasyTone shoes are just as likely as any other typical sneaker to alter natural foot function, and walking with “balanced pods” fixed to the bottom of your feet may even be worse. Although unstable surfaces can be beneficial for rehabilitation and injury prevention, this doesn’t necessarily make it a good idea to be regularly walking on “balance pods” that are embedded in rigid soles. Furthermore, the toes provide support and neuromuscular feedback which is important for balance and is likely to play a role in promoting proper walking mechanics. It seems that the “balance pods” in Reebok’s EasyTone sneakers would reduce toe function even more so than a normal sneaker.
Another concern is that the slight instability created by the EasyTone sneakers likely makes them inappropriate for certain activities, especially sports. Any activity that demands additional strength, balance, and agility, which can be something as simple as running on a bumpy sidewalk to catch a bus, will increase the need for stability. Because Reebok’s EasyTone sneakers are intentionally designed create slight instability, they oppose this need and can potentially increase the risk of injury in such situations. Although most people might consider this to be a matter of common sense, I’m sure there are some who would assume that the EasyTone sneakers are safe to use for any activity that regular sneakers could be used for.
While a toned body may give you some personal satisfaction and bring you additional attention, such benefits aren’t worth very much if you’re in pain and prone to injury. I’m not suggesting that Reebok’s EasyTone sneakers will directly cause you pain, but rather that the concept behind them is very questionable and prioritizes appearance over optimal function. In addition, it’s quite a stretch in my opinion to expect a pair of sneakers to have a noticable effect on your physical appearance.
Sneakers are Not the Answer to an Attractive Figure
Reebok claims that walking in their EasyTone sneakers results in your calf and hamstring muscles being activated up to 11% more than they would be with ordinary sneakers and that your gluteal muscles will be activated up to 28% more. Regardless of the percentages that Reebok quotes, walking isn’t enough of a stimulus to transform legs that are skinny or fat into legs that are toned with muscular definition. This would still be the case even if the EasyTone sneakers resulted in 100% more muscle activation. Despite this, I’m sure Reebok will make millions from their EasyTone line because most people are too attached to the prospect of a quick and easy solution and will be eager to believe that they really can “tone up as they strut.”
Being toned is really nothing more than having a reasonable amount of muscle without a lot of excess body fat. Although this is a simple concept, many people make the mistake of thinking that they need to do special types of exercises and do an excessive amount of exercise to burn calories. By doing so, they’re sacrificing their health for a slim figure when they really don’t need to. All that’s typically necessary to achieve an attractive figure is a moderate amount of exercise and a truly healthy diet, both of which will promote optimal health instead of detracting from it.
If you’re truly committed to improving your figure and don’t want to waste $100 on a pair of sneakers that are unlikely to deliver the results you’re hoping for, I suggest that you focus more on your lifestyle than what you’re wearing on your feet. With optimal health as your top priority and motivating force, stop eating processed foods, especially those containing sugar and refined carbohydrates, and eat more natural whole foods. This is the most reasonable way to lose weight, and you can accelerate the process in a health promoting way by doing low intensity aerobic exercise on a regular basis along with occasional interval training.
To improve your muscle definition, do some moderate strength training with an emphasis on functional and compound movements such as presses, pulls, lunges, squats, and deadlifts. These exercises will improve your physical function as well as improving muscle definition, and the fact that Olympic powerlifters do these exercises doesn’t mean that they’ll make you bulky or that you’ll need to lift heavy weights to benefit from them.
More on Improving Your Figure the Healthy Way
If you’re looking to improve your figure, one of the best things you can do for yourself is realize that most of your success will result from living a generally healthier lifestyle. Attempting to improve your appearance without this foundation will likely be a compensatory effort that will compromise your quality of life in other areas. If you need more guidance getting started with a well rounded exercise program, I recommend reading Core Performance by Mark Verstegen. For more information on the healthy lifestyle habits that will help you live a better life and make it easier to improve your figure, I suggest that you sign up for my free course, 7 Simple Steps to a Leaner, Happier, and Healthier You.
“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.” ~Bill Phillips
In continuation of the benefits to exercise series, this week we’re talking about exercise as part of effectively losing weight. I’m not here to advocate that exercise alone should make up your weight loss program. Since your weight is determined by the number of calories you eat each day minus what your body uses, your diet and nutrition must work in conjunction with your exercise program in order to maintain a healthy weight or lose unwanted weight.
Everything you eat contains calories and everything you do burns up those calories – even sleeping, eating and digesting food. Outside of those normal body functions, any physical activity added to the mix burns extra calories. The key being to balance the number of calories expended through exercise and physical activity with the calories you put in your body. Sounds like simple math to create the best way to lose weight, right?
However, we live in a “want it now” society, so many people want a desired outcome, but heaven forbid they have to exert any effort in order to obtain it! There is no magic quick weight loss pill – no matter what those late night infomercials tell you. I’ve said it before – you need to MOVE and get off of your bootie on a consistent basis, combined with healthy eating in order to achieve the most efficient and healthy weight. When you’re active, your body uses energy (calories) to work, helping to burn the calories you take in with everything that goes in your mouth.
Last week we talked about the importance of aerobic exercise in order to maintain a healthy cardiovascular system. The chart below from Mayo Clinic shows the estimated number of calories burned while performing a variety of exercises for one hour. Obviously this may vary depending on the exercise, intensity and the individual’s fitness level, but it’s a good source for deciding which combination of exercises or activities may create the best weight loss program for you.
|Activity (one-hour duration)||Weight of person and calories burned|
|160 pounds (73 kilograms)||200 pounds (91 kilograms)||240 pounds (109 kilograms)|
|Aerobics, high impact||511||637||763|
|Aerobics, low impact||365||455||545|
|Bicycling, < 10 mph, leisure||292||364||436|
|Football, touch, flag, general||584||728||872|
|Golfing, carrying clubs||329||410||491|
|Jogging, 5 mph||584||728||872|
|Racquetball, casual, general||511||637||763|
|Running, 8 mph||986||1,229||1,472|
|Softball or baseball||365||455||545|
|Tae kwon do||730||910||1,090|
|Walking, 2 mph||183||228||273|
|Walking, 3.5 mph||277||346||414|
|Weightlifting, free weight, Nautilus or universal type||219||273||327|
Try to keep in mind this week while you’re surrounding yourself with huge spreads of food that in order to burn those unnecessary calories you may be indulging in, you’ll have to MOVE in order to keep the weight loss equation in check.
I would also like to wish everyone a Happy Thanksgiving and extend my gratitude to my family and friends, staff members and those who work out at any of my clubs. This may have been a tougher year than most for many; however, there is still so much to be thankful for. Thank you all for being a part of my social media family as we offer support and encouragement to each other while on this continual journey called “wellness.”
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Get in Shape for the holidays with our Fusion Kick Fit Program!
Spend seven weeks in our fitness program getting to a stronger, healthier, sexier NEW YOU.
Get stronger than you’ve ever been before. Achieve your dream dress or pant size while gaining strength, flexibility, endurance and energy. This is a life-changing experience!
Announcing a brand new time: 5:30 pm – 6:30 pm Monday & Wednesday
Get things going with an exciting and energizing workout! At Fusion Kick Fit, we know how important it is to stay motivated to workout. Our program is Safe, Effective, and most of all, Fun. We incorporate so many different types of exercises in our proven system, that it’s almost impossible to get bored! Most of all, anyone can do it, any level of fitness, any age.
Unlike treadmills and bicycles our classes will keep you interested and engaged without having to learn complicated dance moves or confusing step aerobic routines! But it doesn’t stop there. We rely on our “ABC’s” of fitness, Aerobic Conditioning, Balanced Nutrition and Core Strength Training, as our guide for success. Regular attendance and total commitment to the nutrition guidelines required for best results.
Fusion Kick Fit is starting our Fall Exercise class on Monday Nov 2, 2009 @ 5:30 pm to 6:30 pm
Here are the dates:
- November 2, 2009
- November 4, 2009
- November 9, 2009
- November 11, 2009
- November 16, 2009
- November 18, 2009
- November 23, 2009
- November 30, 2009
- December 2, 2009
- December 7, 2009
- December 9, 2009
- December 14, 2009
- December 16, 2009
- December 21, 2009
The total cost for our engaging, high burning calories workout classes is only $84 for our Autumn session. If you can only participate 1 day a week, no problem – the fee will be only $55
We look forward to seeing you in next amazing workout session.
- Celebrate Daylight Saving Time With a Morning Workout (fitsugar.com)
- Exercise keeps dangerous visceral fat away a year after weight loss, finds UAB study (scienceblog.com)
- Pros and Cons of the Stationary Bike (fitsugar.com)
Be a ‘Band-It‘ with these resistance band exercises focusing on legs, shoulders, back and chest…
Warm up: run 400 meters (or 1 lap around track), 25 push ups
Workout: (videos below)
- 20 reps chest press
- 20 squat jumps with lower back pull (back pull not shown)
- 20 lat pull downs
- 20 lunges with shoulder press (shoulder press not shown)
- 20 side steps (20 on each side)
- core; 2 minute planks (beginners 1 min)
- repeat 3 times; Make sure to select the proper band width: adv use a thicker tube, beginners use smaller width
Have fun today and Band-It!
- Rock the Band 8/27/09
- Super Set: Chest & Back
- ‘Escape to Witch Mountain’!
I’m not much of a cook, but I’ve been trying to seek out healthier recipes that my entire family can enjoy. Yesterday, I attempted some organic chocolate cookies with whole wheat. They were AWEFUL! So, that recipe is not the one I’ll share for today. Here is a really tasty Asian chicken salad that even my picky eaters gobble up at dinner time.
* 1 teaspoon finely chopped, peeled fresh ginger
* 1/3 cup rice vinegar
* 1/4 cup orange juice
* 1/4 cup vegetable oil
* 1 teaspoon toasted sesame oil
* 1 (1 ounce) package dry onion soup mix
* 2 teaspoons white sugar
* 1 clove garlic, pressed
* 1 (8 ounce) package bow tie (farfalle) pasta
* 1/2 cucumber – scored, halved lengthwise, seeded, and sliced
* 1/2 cup diced red bell pepper
* 1/2 cup coarsely chopped red onion
* 2 diced Roma tomatoes
* 1 carrot, shredded
* 1 (6 ounce) bag fresh spinach
* 1 (11 ounce) can mandarin orange segments, drained
* 2 cups diced cooked chicken
* 1/2 cup sliced almonds, toasted
1. To make the dressing, whisk together the ginger root, rice vinegar, orange juice, vegetable oil, sesame oil, soup mix, sugar, and garlic until well blended. Cover, and refrigerate until needed.
2. Bring a large pot of lightly salted water to a boil. Add the bowtie pasta and cook for 8 to 10 minutes or until al dente; drain, and rinse under cold water. Place pasta in a large bowl.
3. To make the salad, toss the cucumber, bell pepper, onion, tomatoes, carrot, spinach, mandarin oranges, chicken, and almonds with the pasta. Pour the dressing over the salad mixture, and toss again to coat evenly. Serve immediately. ENJOY!
I’m no gourmet, but I’ve compiled some simple vegan recipes that are guaranteed to convince skeptics that a vegan lifestyle doesn’t have to be boring. Nutritious eating can be delicious and satisfying!
Whole Wheat Apple Cinnamon Pancakes
Who doesn’t love pancakes? Wake up your family with the smell of cinnamon on a weekend morning and they’ll be begging for more vegan breakfasts. www.lose-weight-for-life.com/apple-cinnamon-pancakes.html
Vegetable Bean Stew
Does your family eat at different times? This hearty Vegetable Bean Stew can be made ahead and left on the stove. Stop your family from resorting to processed frozen dinners and fill them up with vegan sources of protein and the most nutritious vegetables around. www.lose-weight-for-life.com/vegetable-bean-stew.html
Easy Vegetable Stir-Fry
In a hurry? This easy vegan recipe can be thrown together in minutes with pre-cut vegetables and tofu. Serve with quick cooking brown rice for a scrumptious healthy dinner. www.lose-weight-for-life.com/vegetable-stir-fry.html
Think vegans don’t enjoy dessert? This Vegan Sorbet will convince you that a healthy vegan dessert can be an every day indulgence. www.lose-weight-for-life.com/vegan-sorbet-recipe.html
Sweet Potato Chips
Vegan snacks will keep you satisfied between meals. These Sweet Potato Chips are a healthy twist on ordinary potato chips loaded with fat and empty calories. www.lose-weight-for-life.com/sweet-potato-chips.html
Easy vegan recipes can make the transition to a vegan lifestyle a delicious experience!
- Kickstart Your Health With a Vegan Diet (thepetitionsite.com)
- Plum Bistro: Vegan Fare Thats Too Flavorful? (seattleweekly.com)
- How to Eat Healthy When No-One Else Will (dietriffic.com)
Warm up: 100 yard sprints, repeat 5 times
Exercise 1 - 30 Jumping Squats, take 30 seconds rest and repeat 5 times.
Exercise 2 - Planks; front 30 seconds each, Left Side for 30 seconds, Right Side 30 seconds; repeat entire set of planks 5 times
Each day is a new day and a chance to face your challenges. What would you do if you knew you would not fail?
This intense leg workout will challenge your strength and endurance… work those legs and don’t give up!
Warm up: 400 meter run, 2 sets of 25 crunches
- 50 air squats
- 50 box jumps; Adv 24 inches, Beg 6-12 inches
- 50 back squats; Men 95 lbs, Women 45 lbs
- 50 front squats; Men 95 lbs, Women 45 lbs
- 50 walking lunges (25 on each leg with dumbbells) ; Men 60 lbs, Women 20 lbs
- Do each exercise for time. Take a 2 minute break in between and post time for each station.
“I’m a track star running thru life, chasing my dream.” — 50 Cent quote
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Warm up: 10 minutes on elliptical machine, 2 minute planks, 10 lunges on each side
- 10 hang power cleans (Men 95 lbs, Women 45 lb bar)
- 20 push ups
- 20 air squats
- 20 crunches
- 5 rounds for time
“Only the strong survive”