Archive for September, 2010

We’ve launched a new Facebook page dedicated to today’s youth. Help us fight obesity and get kids on track to a healthier, happier, more active lifestyle. Join us on Facebook: Join Billy Corbett’s Retrofit in Keeping Kids Active.

Here are some ideas to make the most out of exercise for children.

The American College of Sports Medicine guidelines for exercise and children include:

Children should be involved in daily physical activity like walking or cycling around the neighborhood, performing household chores, or running errands.

Children should exercise three times a week for at least 20 minutes with activities that require moderate to vigorous levels of exertion, like brisk walking, stair-climbing, racquet sports, jogging, dance, swimming laps, skating, cross-country skiing or cycling.

For most children, it’s fine to do 15-20 minutes of resistance or strength training sessions twice a week using higher repetitions (25 reps) and lower resistance as long as there’s proper instruction and supervision.

Children should stretch on alternative days for 60 seconds each stretch.

Vary the activities to work different parts of the body.

Involve children in deciding what to do.


Buddy Up For Fitness

Posted: September 28, 2010 in Exercise Programming, News

If you follow RetroFit on Facebook (if you don’t, you should be!), you may have noticed a wall posting about working out with individuals just like you.

Here is an interesting article on grabbing a buddy and getting fit!

Buddy Up For Fitness

A recent national survey of exercisers revealed that 27 percent of women prefer to work out with a friend. If working out with a buddy hasn’t been high on your list in the past, maybe it’s time to give it a try. Working out with other people could be the difference between sticking with a fitness program and skipping your workout one more time. The exercise experts at offer ideas for how to get moving with friends to enhance your workout. 

Read more:

If you have had success working out with a friend in the past, RetroFit would love to hear your success stories. Comment here!
Buddying up for fitness at RetroFit’s Boot Camp!

This is an e-mail from a colleague that I have received. It contains some great tips for losing fat. Read on and be sure to leave your comments.

Why am I not losing fat?

Many people ask themselves this question on a regular basis. But few have the commitment, support, or knowledge to make it happen. I can’t tell you the amount of times I hear this statement. It may be at locker room at the gym, the break room at work, or from countless friends. The truth is–that it is not as easy as the diet pill commercials would like you to think. You are not going to change overnight because let’s face it…there were years involved in packing on that weight. By now, you are probably saying, “enough of the talk let us know how we get there.”

1) Clean up your diet. Say goodbye to the processed foods, high glycemic carbs, and saturated fat. Start adding lean protein, plenty of vegetables, and good fats like fish oil, cashews ….
Tip: Start shopping on the outside isles of the supermarket

2) Drink plenty of water and green tea. Leave the sodas in the machines and stop drinking the coffee with all that sugar and cream.
Tip: If you have to add anything to it like sugar don’t drink it.

3) Use interval training instead of the hour long boring elliptical and treadmill sessions. Studies have shown that strength training coupled with interval training burn more fat throughout the day after you are done working out than steady state cardio. Gain some muscle and lose some fat.
Tip: You should not be able to carry on a conversation during this type of training. Go Hard!

4) You do the same things and expect different results. Your strength training looks the same every year. Who invented the 3 sets of 12 reps rule? If your goal is losing fat there is nothing better than supersets and circuits. There are many ways to lose fat, but use one that works please.
Tip: Stick to the same program for at least 16 weeks before you say it does not work. Attack one goal per cycle. You are better off not trying to lose fat and gain muscle in the same cycle.

5) Get a support group. There is nothing more powerful than many people working towards one goal. Studies have shown that people burn more fat on the average working with a group than alone.
Tip 1: Find a coach or training partner that is further along then you  are in their training journey and follow them.

6) Commitment is the biggest key to achieving your goals. Anything that is not believable by you is not achievable by you. How many New Years resolution are you going to make without seeing any progress?
Tip 1: Check every workout you have made according to your training plan. You will realistically see why you are not reaching your goals. 50% is not going to cut it.

7) There are no indicators in your fat loss program. You must have certain indicators that tell you whether your program is working. You might track your progress by taking your body fat percentage periodically, monitoring your strength in different exercises, or taking before and after pictures.
Tip 1: Taking pictures and seeing how your clothes fit can give you an instant indication of where you are headed. Buy clothes you want to fit in and go for it.

I have listed several reasons why many people do not succeed in their pursuit of fat loss. The rest is up to a made up mind and a relentless effort. Life is much more enjoyable when we are as healthy as we can be and doing something fun. There is nothing worse than when a man or woman is carrying a front butt in their mid section. The problem is we are attacking a three fold problem on one front.