Category Archives: Uncategorized

Setting Up A Home Gym On A Budget

screen-shot-2016-12-12-at-10-58-46-pmSo, you want to work out at home, but are on a tight budget… ok, this definitive guide will help you decide which equipment is essential and which can wait.

But first, a few considerations:

Goals: What are you looking to achieve? If your goal is powerlifting or bodybuilding, then your goals will be very different from someone who wants to lose weight and tone up. Maybe you’re an athlete and need to work on power, speed or skill. Again, totally different set of requirements. Once you’ve written your goal, then you can move to the next step which is deciding where you will make…

Space: Do you have a dedicated space for equipment or do you need to clean up after each use? How big is the area? Will you workout outside? In a park? If you like to workout outside there are a few pieces of highly mobile, easy to tote gear that are essential for any workout. If working out in home, make sure you measure the space you have to use. Be sure to add clearance space for any equipment that may need it. For example, you will need room to maneuver on and around your equipment. Be sure to check the “footprint” and clearance space necessary for cardio equipment as well as any resistance machines.

Plan: If you’re new to working out then consider getting help from a professional trainer. Many trainers will offer in home personal training sessions where they can teach you to work out with the equipment you have in your home. There’s nothing more frustrating than getting a workout plan only to find you don’t have any of the equipment you need to perform that particular workout. Make sure you check credentials such as certifications, insurance coverage, and customer reviews when considering using a trainer.

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  1. For general workouts I LOVE suspension training systems. TRX is the well known brand name, however there are a few off-brand alternatives that can save you money.
  2. Yoga Ball or Stabili-Balls are extremely versatile. There is a whole range of exercises that can be performed using the ball. I prefer the largest size and one that is rated for over 200 lbs. You can perform many exercises for stabilization, abs, upper body and more!
  3. Kettlebells. I like these even more than dumbbells. I find them more versatile and they work stabilizing muscles a little bit more. I like to have at lease three of varying weight.
  4. Resistance bands are good for increasing dynamic strength and speed. The allow you to add resistance to many exercises without the need to purchase heavier weights.

Still have room in your budget? Ok, now I’m salivating! If you’ve outgrown these items and want to make a real home gym, then you’re ready for bigger toys like barbells, dumbbells, a weight bench and maybe a weight rack.

Congratulations! You now have everything you need to start working out at home. So, why wait? Get yourself set up and get in better shape right in the convenience of your own home.

For more advice feel free to leave a comment below or drop me an email. Make your next workout your best workout!

Yours in Health,

Tony Bianchino
tony@outrunyourfork.com
www.outrunyourfork.com

Happy New Year, Now Get Going – 5 Things All Successful People Do

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Janhavi Rane of Plainsboro NJ is a dentist and a mom of three

New Year Resolutions come on strong like a sudden fever. People all over the world make firm commitments to make more money, be a better spouse, get healthier and  lose weight… Problem is, like a fever, the hot flashes fade with time and life gets in the way. Doubt creeps in and suddenly our goal seems so hard to reach and, oh, we’re ok with the money we make or the way we look. We slowly slip into that coma of complacency and rationalize that our salary is good enough or that you’re supposed to be comfortable with the way you look. Nobody should judge us anyway…

We’ve all been there, but the reality is, we really would like more money, better health or self-improvement. The following is a simple way to create a goal, reach it and then stick with it.

  1. Write your goal. Be specific. If you want a new house, then describe the house in detail. Would it be on the beach? Right on the beach? Would you be able to walk out the back stairs and step into the warm, soft white sand? Would the breeze be coming off the ocean bringing with it a cool touch as you watched the gulls hang in the air only a few yards away? What color are the stairs? Are they wooden? With a railing? When you turn around and look up at the house, how many floors do you see? Is it clothed in wooden shingles or vinyl siding? What color is it…?

    If you want it you need to be able to visualize it in perfect detail. A goal that is not written down is not a goal at all, it is only a wish.

  2. Focus on your goal. Everything you do should lead with the question: “Will this move me closer to my goal?” If the answer is “Yes!” then do it. If the answer is No,” then don’t do it. Read your goal every day and fix it in your mind so firmly that everything you do moves you in the direction of your goal. While daily goals are important, most successful people prefer to focus on weekly goals and agendas.
  3. Check your GPS. Take assessment weekly and make sure you are still on course to reach your goal. If you’ve veered off course a bit, then be sure to get yourself back on track. This can be done daily, but a weekly assessment is more valuable. It gives perspective without letting you veer too far off course for too long.
  4. Seek failure. Failure is par for the course. You must fail in order to succeed. It’s part of the learning process. Success isn’t just about getting that new house or better job. Success changes a person while they are on the path towards success. By the time you reach your goal you are not the same person as you were when you started out towards it. In order to have more than you have now, you must become more than you are right now.
  5. Never, never, never give up! Sir Winston Churchill said it best. In order to reach your goal you have to keep your wheels turning all the time. When your resolve begins to fade, your goal will be the one thing that keeps you going. Keep talking about it, thinking about it, dreaming about it. When doubt sets in (and it will) turn to your goal and remember why you started out.

These success tips are used by all of the most successful people. How you use them this New Year is up to you. For more help and tips send us an email and we’ll send you our Road Map For Success absolutely free.

About the Author: Tony Bianchino is a successful entrepreneur in the fitness industry and is sought out internationally as an acclaimed motivational speaker.

 

Fitness Programs Prescribed for Cancer Recovery

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Tony Bianchino is a Certified Cancer Recovery Specialist

Cancer is growing part of our everyday world. Most everyone knows of a family member or friend who has battled this disease. It hits us so hard and so unexpected that it abruptly jettisons our lives onto a course that we wouldn’t have chosen to take otherwise. We undergo a tremendous amount of mental and physical stress as we prepare to win the fight…

Exercise may be the furthest thing from your mind after a cancer diagnosis. Exercise improves stamina, balance, flexibility, and overall well being. People who undergo cancer treatment with a positive mind and body have an 80% better chance of survival than those who don’t. With more medical professionals recommending exercise to their patients, it is imperative for cancer survivors to learn how to exercise safely. A good exercise program will help to reduce the side effects of surgery and treatments. These side effects can include fatigue, neuropathy, decreased range of motion (ROM), weakness, lymphedema, and a significant emotional toll. Cancer can be a wake‐up call to make healthy lifestyle changes.

When some people hear the word exercise, they might immediately think about a difficult gym class or boot camp. An effective recovery program should include safe, gentle and effective stretching, balancing and strengthening exercised that are blended together into a holistic program. As thousands of cancer survivors are finding, a good fitness program will help them build up strength, improve mood and help recovery.

Exercise should be part of the treatment plan because it may: 

  • Decrease body fat to help lower estrogen levels
  • Reduce circulating testosterone
  • Improve the immune system
  • Decrease insulin levels
  • Reduce pain from cancer treatments

Exercise may reduce the chance of recurrence, and it is therefore more important than ever to add exercise to a recovery plan. For those who have been active prior to their diagnosis, this is great news. You’ll be able to get back to the activities you enjoy even quicker. For the cancer survivors who are inactive, you will have the opportunity to learn the tools that you need to get started in an exercise program that is part of a healthy lifestyle.

Check back with us to see the rest of this multi-part series on how exercise can help benefit those undergoing cancer treatments and recovery. Our next installments will include sample exercises and stretches that are programmatically applied.

Subscribe to our email list to get notified of similar topics in the future.

Tony Bianchino is a Nationally Certified Personal Trainer and Cancer Recovery Specialist

See more about Tony on our website Out Run your Fork.com

Fitness Pros: New E-mail Scam!

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Don’t get scammed by the newest rip-off artists.

Apparently these guys won’t quit trying to steal money. First it was general public emails and now they are targeting personal trainers and fitness professionals. The newest scam asks you to take payment for personal training by credit card. However, this is done through email or text because they are hearing impaired or they’re traveling abroad and they can’t meet with you in person. And the training is not for them, it’s for their children (usually early teens). Oh, (AND HERE’S THE SCAM), they will be taking a car service to your location and they have to pay the driver, but the driver only accepts cash payment.  So, the person pay you an extra $1,050 on the credit card and asks you to pay the driver $1,050 in CASH.

You’ve got to be kidding me! How stupid do you think I am? I’m not even getting into the detail of how exactly you get screwed, but you’ll be out $815.00 in cash (in this example) if you do this. The credit card payment will be pulled back and you’ll have a firm grip on an empty sack.

Need details? Ask me, but you don’t really need them. The following is an email exchange I had with one of these pricks. After the last exchange I never heard another peep from this guy. Notice the poor grammar and spelling errors:

Him: “Hi Im Robert i need a personal trainer for my 2 daughters they have been adding much weight lately and i believe with a trainer like you they can achieve a good and healthy body so i like to know if there any in-person training or exercise you can offer for the ladies I’m booking this on there behalf and as a surprise they are 19-22 I’m hearing impaired so we can only do text/email I only have my credit card, do you have a card reader to charge my credit card?”

Me: “I’m happy to help your daugthers. We can meet in person to discuss. I am trained in ASL and have no trouble communicating with hearing impaired.”

Him: “Thank you for your responds, as i have stated before I’m booking this on there behalf and this a surprise to them so lets do the booking and payment they are medically and physically OK no injuries or surgeries they want to lose weight and get in better shape i read about you on social media so let me have your best packages/deals, they will be training together and will be coming to you 3x a week for the session we can start with 15 session in total for both of them. I do understand consultation is important and the paperworks(waivers and liability forms) but as I have stated before this a surprise to the ladies so lets do the booking and the payments and on the first session/introduction the consultation would be done I would only be able to give you the card information manually to charge on your card reader all paperworks will be done by the girls on there first session.”

Me: “I will have forms available for your 2 daughters to sign on thier first session. Price for 15 sessions for 2 people working out together (partner training for one 1 hour workout) is $xxx.xx per session – total for 15 sessions is $xxxx.xx. Price for 15 sessions for 2 people working out individually (individual training 1 hour each, total 2 one hour sessions) is $xx.xx per session per person – total for 15 sessions  of $xxxx.xx
When would you lie the first session?”

Him: I’m OK with the price I will like to make the full payment with my credit card I would have paid the driver already but they don’t accept credit card except cash so I will like you to add an extra $1050 to the total cost the extra $1050 is for the charter bus driver that will be bringing the girls for the training and once the charges clears you will have the $1050 deposited to the charter bus bank account.” 
– I’m thinking: “Are you friggin kidding me? Ok, wise-guy, try this one…” –
Me: “The card needs to be with a bank in the U.S.. I would require bank name from which the credit card is issued, name on card, full postal mailing address for which the credit card is registered, expiration date, and cvv code on back of card. I will run the card once your daughters complete their first session and sign the necessary agreements. The driver will be paid after that time. 

When do you want your first session?”

Silence…

 

Resist the sofa…..the resistance band workout

Face & Fortune

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We all have days and weeks when exercising can at best be a luxury we don’t have time for, or at worst, an out-and-out chore. Whether you have the pressure of running a busy household, managing a hectic work schedule, or simply don’t fancy the gym, a resistance band workout is a fun, efficient and manageable way to fit in exercise when you might not otherwise be able to or want to.

Resistance bands are great in that they are inexpensive, small, lightweight and portable pieces of exercise equipment that can also be easily stored (not like the those exercise balls!). They are perfect for use at home, hotel workouts, or if you are tight on space at the gym.

Don’t think that you need a weights routine at the gym to build strength, resistance bands are excellent for whole body workouts, plus, they can also help build stamina and increase your range of motion. You can personalise your routine to target your troublesome…

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Thank you Tony, your program really works for everyone.

I want to thank Tony Bianchino for helping me with 1 – with losing  up to 12 pounds of fat from my body over the last 2 1/2 months.  Not only has Tony and the programs he offers helped me make healthy decisions on what to eat but when to eat them and how many times a day I should be eating them.  From the advise of Tony and my own curiosity, I took a DNA test offered through him and found that I am a Carb reducer with a medium MET(metabolic equivalent task.

Now, I am on a plan with Tony where he has given me all the right foods to choose from, when to eat them, how much to eat and the most rewarding part is that the weight with proper exercise is coming off a lot easier that if I was eating how I (thought) I should have been.

Finally my second part to this is, last year I  took an annual physical, my blood pressure was in the high 130’s, my triglycerides were well into the high 390’s, my total cholesterol was into the 220’s and my blood sugars were pre diabetic.  NOW,  on my food regimen from Tony, I retook my blood work again this year and WOW,  I just got back my results.  Total cholesterol 176;  Triglycerides have come back down to acceptable ranges,  blood sugars are all normal now and because of proper eating I do not have excess sugar sitting in my body all night long, while my body tries to process it in my sleep. My blood pressure at th time of the exam was well within range and I am feeling a lot stronger, healthier, and have so much more energy.

Even as an fitness instructor, we all need help sometimes and I would not have been able to achieve this without the program from Tony and his vast knowledg.  I would and have suggested Tony to many of my friend and have never heard any complaints about him. Money can’t express what he has given back to me in life.

Thanks Tony!

Bob