Tip Top Fitness Training

Wacky Wednesday Everyone! Enjoy!

It's Tasty Tip Tuesday!
Please do not complicate breakfast. Keep it simple and get er done. Remember: If you skip breakfast, your body will go primitive on ya! Which means by the time lunch rolls around, your neurology will think you are starving and store all of your lunch calories as fat around your waist. AND that's not a good thing. So keep it simple and make it a habit.

I know this might be a late notice, but Joanne and I will participate in the Rocky Run in Philadelphia on November 11th, 2023.
In fact, we want you all to join us as we create a " Rocky Team" to complete the 5K course. You can run, walk or crawl. Doesn't matter. The only thing that does matter is friendship, kinship and of course crossing the finish line. Course registration is $50.00.

Let me know in the next 5 days! We will have to register as a team before this event is sold out!

Bonus round...Tip Top Fitness Training, LLC will pay 50% of your registration fee. Sounds like a good deal right? Plus...It's a great charity. The 5K portion of the event will take place at 7 AM.

For details, visit: RockyRun.Com

So who's with me # ME ME

Fitness Fun. Enjoy!

Shout out to our October Client of the Month... Robert Repici

Robert busted the gut and finished his 4 week conditioning cycle in 3 weeks! Amazing effort by an amazing client!

Congrat's sir...You earned it!

Maqui Berry: What are the Health Benefits? – Naked Nutrition Maqui berry is a special, highly nutritious fruit that has many unique and powerful health benefits. This article will explain what maqui berry is, its benefits, and how you can include it in your diet. What is Maqui? The maqui berry is a dark purple fruit that is native to Southern Chile and has be...

Great article on Maqui Berries. Enjoy!

Maqui Berry: What are the Health Benefits? – Naked Nutrition Maqui berry is a special, highly nutritious fruit that has many unique and powerful health benefits. This article will explain what maqui berry is, its benefits, and how you can include it in your diet. What is Maqui? The maqui berry is a dark purple fruit that is native to Southern Chile and has be...

The benefits of the Bird-Dog!

Part of our active warm-up plan involves an exercise progression
called the Bird Dog. The Bird-Dog helps us identify current or latent
lower back issues. Quite simply, if your butt muscles are not contracting correctly (because you sit to much during the day), you will not be able to hold the top bird-dog contracted position. In other words, your butt muscles roll to one side. And consequently, if you have a asymetrical roll in your hips, the probability of lower back inflammation increases dramatically.
The fix for this classification of lower back pain? Master the Bird-dog! Which means holding the top position for 3-4 seconds without the asymetrical role.

First Progression: Floor Quadruped Bird-Dog
2 sets of 8-10 alternating repetitions. Hold top position for 3 seconds and than switch sides.

2nd Progression: Stability Ball Bird-Dog
2 sets of 8-10 alternating repetitions. Hold top position for 3
seconds and than switch sides Master this exercise and you will decrease your lower back pain and or reduce the probability of future pain.

A wonderful explanation of the Glycemic index. Notice that when you combine your macro-Nutients,
you lower the Glycemic load of your meals. ENJOY

Glycemic Index An important characteristic of sugars and starches is the glycemic index (GI), which is a measure of how quickly a carbohydrate is digested, enters the

Special announcement for all of our amazing clients

BRING A FRIEND WEEK STARTS MONDAY Ocotboer 9th !!

Have a friend who needs to get in shape? Know someone at work who could use an amazing work-out?

Please...By all means: Bring them in NEXT WEEK!
Bring a Friend week begins Monday, October 9th and ends on Saturday the 14th. Let me know this week who and when your guest will show up. We will make sure to roll the Red Carpet out for them.

Get your hands on a Reducomatic and your days of diet and exercise will be long gone!

Warning: Stay away from these 2 exercises!

The Hip Crossover and Scorpion stretch where commonly used by athletes to stretch out and provide relief to the lower back.

However, twisting or torquing the lower back does not provide relief and actually increases and or aggravates lower back pathology.

So pretty please... Stay away from these two exercises. Your back will thank you for it!

It's a start right?

Hey everyone! We just sold out our 5 AM class. We have room for 3 more clients in our 5 PM class. Please don't hesitate to call or sign up at TipTopFitnessTraining.com

You can also call me directly and reserve your spot with us!
(609) 417-8032.

Looking forward to September 19th!

Tip Top Fitness Training We provide fitness training to men and women over the age of 35 who are looking to shape up, lose weight and feel great. Come check us out!

Your not getting old! You just sit to much!

Happy Fitness Tip Friday everyone! Today I want to explain how sitting to much during the day will tighten your hips, shorten your gait pattern, and make you move like the Tin Man in the Wizard of Oz ( where's that oil can when I need it ).

So here's how it works!

Their is an old expression that says that if you don't use it, you will lose it. And when it comes to your butt muscles, if you sit to long during the day, your back side butt muscles will begin to weaken. Meanwhile, on the anterior side of the leg, your hip flexors begin to tighten. This tightness in the hip flexors is called Recipricol Inhibition. In other words, when you sit all day, your hip flexor muscles, which are located on the anterior surface of the upper leg, will gradually go into lock-down mode. And this tightness manifests itself as a short gait pattern ( short stride ) and nagging kneed pain.
So what can you do to fight the good fight?

Look I get it, We all spend to much time sitting. It comes with the job description. The good news is...You can reduce the tightens in the hip flexors by making sure you take a break from sitting. Get up and walk or stretch. You can also do some activation work to get those butt muscles firing again. I recommend standing Hip Extension ( See Illustration below). 2-3 sets of 12-15 repetitions on each leg and your good to go. Keeping the butt muscles activated during the day will reduce the recipricol inhibition on the front portion of the hip flexor, which will increase flexibiliy in the hip, lengthen your stride and reduce knee pain.

Next week, we will add a few more tips and tricks to keep your hips loose and reduce knee pain !

Shout out to all of my Friends in Fitness! We are having our "Christmas in August sale" on all of our Fall group training classes. We are discounting our fall 6 week small group classes 30%.


That's $239.00 for the entire 6 week experience ( 3 x a week )

Our first group session ( Fit @ 5 ), will begin on the 19th of September. We are only accepting 3 more members in our 5:00 AM session. We also have 3 spots available for the 5:00 PM session. Secure an early spot on our Fit @ 5 roster and lock up your...

30% SAVINGS !!

For further information on Fit @ 5 and the rest of our Fall group
sessions, or to sign up on-line, visit us at:

TipTopFitnessTraining.com

You can also capture your savings by calling us at (609) 417-8032.

😃 SEE YOU IN THE FALL

Tip Top Fitness Training We provide fitness training to men and women over the age of 35 who are looking to shape up, lose weight and feel great. Come check us out!

Today I have a secret tip for losing body-fat!
Ready? Here it goes... Stop Skipping Breakfast!
Here is a simple explanation why
If you eat dinner at let's say 6:00 PM, and than you skip breakfast,
your body will switch into fat storing mode. That's right, your body will think it is starving. The science is a little complicated. The bottom line is this...When lunch time comes around, no matter how healthy the meal is, a high percentage of the calories consumed during lunch will be converted into fat! Bad news right?
So...If you want a healthier and leaner body, do yourself an amazing
favor. Don't skip breakfast!

He's a Good Boy!

Our Fitness Tip of The Week!

Want to avoid fitness boredom? Change up your routine!
Here are some suggestions:

Increase the intensity of your exercises. Ex. Push-Ups with your feet elevated is a great way to kick up your push-up intensity! Or how bout holding dumbbells on your shoulders while you squat?

Another great way to increase body-fat burn and breath some life into your boring fitness plan is to perform complexes. A simple
complex would be structured so that you do a push exercise, a pull exercise, and a lower body exercise. Finish the complex with an abdominal exercise and you're good to go!

For Example... 1. Push-Ups
2. Bent-Over Dumbbell Rows
3. Free Hand Body Squats
4. Abdominal Crunches

The key here is to do the four exercises in succession. No breaks!
Rest for 45 seconds and repeat. Once you are able to complete the complex 2 times, you may want to add a "Cardio-Burst" to your routine. For example, after you complete the complex, try running in place for 30 seconds before your break.

Start slow... Once you are able to complete the complex twice through, (including the cardio burst), add another complex.

Try it and see if the changes reinvigorate your exercise routine.

On Throwback Thursday, we honor one of the great pioneers in
Fitness... Jack LaLanne. Jack was an amazing athlete. He once swam the length of the Golden Gate Bridge underwater carrying 140 pounds of equipment including air tanks.
AMAZING!

Just some more great Low Glycemic Breakfast ideas. ENJOY!

5 low-glycemic breakfasts that still feel like a treat You can still have something sweet in the A.M. without anticipating a crash later—here's how.

Okay... Let's get to it!