Formosa Fitness

So I think we've about done all we can do here at Pixnet. time for a change. I'm moving the blog over to the formosafitness.com site: http://formosafitness.com/?page_id=127

See you there!

Unfortunately, many trainers don't know the difference between making people tired and making people better. They think that if a workout exhausts people or makes them sore, then it's good. When you do circuits with 10 or more random exercises, you certainly get folks tired, but the excessive variety prevents people from adapting to the exercises. The effect is too general for adaptation to occur.

We used to do this too and what we found was that after 6 months, people stopped progressing. They stopped progressing because they never got stronger at any movement. How could they when they were doing 10-15 moves? We switched to a combined strength/conditioning model and our folks haven't stopped progressing. The skies the limit.

Here are pics and the current prices so get them while you can.

One pair of 2kg NT$1300

One pair of 4kg NT$1900

One pair of 6kg clubs NT2500

One pair of 8kg clubs NT$3000

As a test, I bought some pullup bars to sell at the gym but as it turns out, i can't use them at home. It's the iron Gym model that fits in your doorway and allows you to do stable pullups.

Here's the thing I did NOT know: your doorframe MUST stick out of the wall for this to work! My doorframe at hoem does not stick out of the wall as you can see below:

And I'm guessing that some doorframes in houses around here won't either, meaning the pullup bar will slide down as there is nothing to stop it when you do pullups.

My loss, your gain. If you have a door that can hold these (with a frame that sticks out) then I'll sell you one at cost: NT400. I'm not making any money on this and I only have 3 for sale. No returns, no execptions. These are new in the box. Call me today if you want one!

Resistance builds lean body mass (LBM) and it's the only thing that does! Bouncing on BOSU balls and using other toys doesn't do it! Building and maintaining LBM is THE key to long term fat loss, THE key to athletic performance, THE key to muscle building. It's the number one thing you should be doing in the gym everyday. We get great results with folks because we teach folks how to use heavy weights safely. And when they start using those weights, amazing
things happen. Calories fly away because you burn tons more calories
with the 24kg kettlebell than you do with the 8kg.
I see women talk
about fat loss and they do crap isolation movements that use small

We're having a ding and scratch sale. We used 50+ kettlebells in training the AFAA instructors today and some of them came back a little scratched or with a small ding. So while supplies last, we're offering NT500 off each kettlebell! That's right, so get them while they last!

A quick update on what we've been up to. today we were honored to be invited to train 50+ personal trainers at the AFAA APEX convention.
Here are a few pics of the training.

Thanks to the entire group for coming out.

Here are some of our crazy trainers that helped make this event happen.

Very cool concepts here and just another example of blending martial arts with fitness. Reap the best of both by thinking outside the box. Sweet.

This is some of the barbell training we've been doing with folks lately. It has been going really well. The barbell has a lot to offer folks, more than they think from watching bodybuilding. Barbells are sophisticated tools, for sure. Here's a wonderful testimonial from a client that has been doing nothing but barbell training with us. We're very humbled by what he's said and it's always an honor to train clients like this:

Brian's experience

I'm always reaching for something higher and pushing myself further. Never rest on your laurels, says I. So I'm off to train with Valery Fedorenko of the world Kettlebell Club. Here's some of the impressive things he can do with the kettlebell.

So you can see that he's capable of some crazy things. I expect this to be the hardest cert I've done to date, so wish me luck. I plan to bring back lots of knowledge to share with you in your fitness quest! See you next week!

 Yes, I'm going to enjoy writing this post as much as you'll probably enjoy reading it. This is high on everyone's list of favorite topics. And unlike a lot of other trainers, I'm not going to tell you to forgo all of life's little pleasures like Boston Cream Pie. Instead, I focus on how to enjoy these little delicacies while not having them destroy your health.

So first of all, this topic arose from a discussion I had with a client and I hope she doesn't mind me sharing it with you. My client has had great success getting fit with us but this past week, she ate a lot of cookies at work because she was hungry. From that I realized that she and most of all of us don't realize how to best eat sweets.

The first mistake she made was to eat a sweet like cookies when she was hungry. Tip #1: when you're hungry, eat a meal or something as close to it as possible. When you're hungry, you need food, not sweets. Sweets, especially mass-produced junk food, are amazingly low in nutrients. They're just poor quality food. Being poor quality, you have to eat lots of them to feel full. And surprisingly, most of it has intentionally been produced to get you to eat more of it. Yes, companies manipulate ingredients to get you to eat more of their product. It helps sales. Eating junk food when you're hungry is therefore the worst possible time -- you're at your most vulnerable.

If a meal isn't possible then use tip #2: have a backup meal replacement like a whey protein shake available. The variety of protein shakes available today is staggering and they are very useful. Mix the protein with maybe half milk and half water and you have the ideal meal -- high in protein, moderate in carbs and fat. That's exactly how I advise people to eat anyway and your protein shake reflects that. BTW, we carry the Biochem protein flavors because they are ideal for fat loss, being naturally a bit sweet but high in fiber. They are great to kill a sweet tooth while giving you a boost of nutrition. I highly recommend the hemp flavor!

There was a time when sweets were dessert and they were consumed after a meal. That was simply the way to do it properly and it still is. Eat your meal first and then have something small and rich for dessert. You will eat less of the sweets since you're either full or close to it already. And the richness of the sweet will signal your brain to be satisfied.

Check out what we've been doing in class lately:

We hear all the time from ladies that they don't want to get big so they don't want to swing the heavy weights. Here's proof that it won't happen. In fact, it's impossible! Swinging a kettlebell isn't going to make you pop out with muscles all over the place.

So grab that HEAVY kettlebell and start swinging!