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The Bakersfield Voice Sunday, October 2, 2011
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YOUR FITNESS
Six mistakes may stall your fast track to fitness
I
f your spending hours in the gym, and wondering why your not seeing the results you deserve, take a look at some common mistakes some folks are making while trying to achieve what we all want — fitness fast! According to Shin Ohtake, at MAX WORKOUT, here are six common mistakes that get us nowhere fast:
holds true for upper body. Exercises like pull ups or rows will utilize the lats, biceps and shoulders all in one exercise. This will dramatically accelerate your results and your posture will thank you.
Mistake #2 Working out ONLY on machines Fancy machines may make the gym look high-end, but truthfully, working ONLY on machines alter the way your body naturally moves and restricts your range of motion. This severely limits your ability to fully activate all of your muscle fibers – which just means less fat burning and less muscle definition. If you want fast results, in less than half the time your used to, it is critical that you incorporate exercises that allow your body to move naturally with full range of motion. Use the machines to sit and take a breath, oh, and to tie your shoes.
Mistake # 1 Muscle isolation
Doing isolated exercises like bicep curls and tricep kickbacks will NOT get you any significant results. These onemuscle-at-a-time moves simple don’t stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your caloric burn. If you want to build lean muscle tissue while burning fat so you can get serious definition, you need to perform exercises that stimulate as many Fitness columnist muscles and expend as much energy as possible at the same time. For example, Mistake #3 Doing long bouts of cardio! a squat will use all lower body muscles, while using a Look, we all need to do cardio. It burns a lot of leg extension machine will only isolate the calories, but there is a quicker, safer-on-the joints quadriceps muscle, thus using less energy. Same
GINA ROLOW
way to do this! If you have been pounding the pavement or the treadmill with nothing to show for it — except sore joints and worn out sneakers — you already know it takes a lot of effort to get minimal results. Do you realize that jogging one mile is adding 1500 steps to your stride — per leg! Ouch! While jogging or running may burn many calories, it’s the postburn of calories that truly make a difference. High intensity, short bouts of total body exercises will get your metabolism elevated for several hours post workout. And less pounding equates to less injuries, and time off from the gym.
Mistake #4 Aboholic syndrome Are you over doing those crunches in a forward flexed position? This type of movement is responsible for crushing the bones between your disks! First of all, doing situps will NOT get you a six pack. They don’t allow you to burn fat, so why bother? It would take approximately 22,000 situps to burn one pound of fat OR you can perform a core-plank exercise that takes more muscle fibers, raises your heart rate, which in turns burns more fat. The result? Your abdominal muscles start to show. Healthy eating is right up there with core work in producing a visible six pack.
Mistake #5 Holding on or bending forward on
cardio equipment Well, to that I say, cheaters! If you are forced to lean over a piece of cardio equipment or hold on the to the treadmill handles because you are too tired to do it correctly, try lowering the intensity, and stand up tall so your lungs can function properly. There is little benefit in pushing the limits just to engage in bad form to do so. Eventually, as you learn proper form, go ahead and pick up the pace. Your back will also thank you.
Mistake #6 Longer workouts do NOT equate to better results If you’ve been slaving away at the gym and your body has not visibly changed, you’re in need of a “routine makeover. “The fastest way to getting “leaned up” is doing a quicker workout in HALF, yes, HALF the time. There is so much scientific proof that shorter, quicker intervals are burning more fat than steadystate cardio. And don’t forget resistance training. Muscle BURNS fat, and if you’re “stuck” in a rut and don’t want to go to fitness rehab to find out the cure, please email me at: Fitness4life5959@yahoo.com. — Gina Rolow is a local fitness instructor and the owner of Body By Gina, Personal and Group Training.
MEET THE CONTRIBUTOR
HAVING FAITH
Trainer is never at a loss for words when talking fitness
Annual event brings church, community together
BY CAITLIN OWYANG Community contributor
G
ina Rolow likes to talk — about fitness and healthy living. As the owner of her own fitness training business, this wife, mother and fitness columnist for The Bakersfield Voice knows what she’s talking about. This is what Rolow has to say about herself and her passion for all things related to healthy living: “Hello there! My name is GIna Rolow and I am the owner of BodybyGina Personal Training Services. Maybe you've seen my billboard in town advertising my fitness groups. Besides being a fitness trainer of 29 years, I am also the mother to three great kids, Alanna, 29, Mark, 27 and Andrea, 22. And I am wife to my wonderful husband, Mark, of 30 years. I went to school at CSUB where I received my degree in Physical Education — and also earned my NSCA-CSCS through National Strength and Conditioning Association, which is a national certification I am honored to hold. I had originally set out to teach physical education classes in our school system, but my heart took a
PROVIDED PHOTO
Gina Rolow
different path. I prefer listening to "one person" at a time and to their story. Everybody has a past, present and a future — and if I am the one responsible for leading them to a healthier lifestyle in their present or future, then I have done my job! I have the privilege to write
contributing fitness articles in The Bakersfield Voice. I enjoy sharing what I have learned — and continue to learn — on a daily basis in the fitness world. I guess its corny to say but my hobby IS helping others finding their personal path to choosing a healthier lifestyle. Also, as another hobby, I find myself talking to anyone that will listen to fitness related tips, whether it be one person, or groups. I am never at a loss for words when talking about all the health benefits of exercise and good, sound nutrition. I guess I keep thinking: “I wish someone would have told me that when I needed it!” But all things for a reason. While I am still able to work in this field, I will promote a healthy lifestyle to anyone who will listen to me! I love this town for its people, and the many blessings it has bestowed on me and my family.” — Would you like to become a community contributor? It’s easy to share your voice in The Bakersfield Voice! Just visit our Web site at: www.bakersfieldvoice.com, set up a FREE profile and start posting your articles, photos and blogs as a citizen journalist! Still need help or have a specific question? E-mail Sandra Molen at: smolen@bakersfield.com.
HAVING FAITH
Prayer breakfast to bring positive message of love BY CANDICE JACOBSON Community contributor
O
n Saturday, October 15, the first annual girlfriend interfaith prayer breakfast produced by Rich Girl Entertainment,Arleana Waller, will be held in Bakersfield at the Double Tree by Hilton to reaffirm women’s commitment to having a heart for their sister in the community no matter her religion. The breakfast goal is to have a Day of Atonement and prayer promoting the message of one sisterly love. Arleana Waller, motivational speaker and author of “369 Things A Woman Must Enjoy Before She Dies” will serve as the emcee of the First annual Multi-Faith Girlfriend Prayer Breakfast, bringing together women and men from a wide range of religious groups to be active in healing the sisterhood community. “The message to the community is that there are thousands of spiritual women who care enough about each other to pray for each other, not exclude, ignore or verbally bash because of religious differences,” says breakfast founder, Arleana Waller. “We want to send a positive message of love and togetherness.” This event will be the first of its kind sponsored by her media company Rich Girl Entertainment . Dr. Diane, key sponsor of the event says, “One of the greatest powers in the world is the power of prayer.” Through this prayer breakfast “the greatest power in the world” will be utilized to encourage and to support, mothers, daughters, sisters, friends, and women throughout the community. We would like to encourage entertainment artists,
professionals and women and men in the community to lend their talents and support this gathering of faithbased believers who understand the value of being together while being inspired by what they hear and see. Celebrity Chef Ora Frink says, “What a beautiful concept. I’m excited to see women and men of many faiths coming together in our community; black, brown, yellow and red; all of us holding hands and praying, I am really looking forward to this event. “This will be a rainbow of faith.” God has a plan for each of us, and where we worship is not nearly as important as supporting each other. Women will get a chance to reflect on that when they come to the prayer breakfast. Doors open at 10 a.m., and breakfast will be served beginning at 11 a.m.. To purchase tickets email: Michelle@ArleanaWaller.com or call 532-8417. The Girlfriend Prayer Breakfast is sponsored by Rich Girl Entertainment in alliance with several local businesses in the community. The need for community among women is needed. Waller plans to host several events for 2011 and 2012, such as nationwide prayer meetings by conference calls, luncheon get-together and similar events. While fellowship initially drew Rich Girl Entertainment through its group The Girlfriend Prayer Circle to produce women events, service and outreach to help, heal and restore women has become its mission. under the leadership of Waller For more information visit: http://www.ArleanaWaller.com or call 532-8417
PROVIDED PHOTOS
Members of Parkside Church and the community enjoy a day of fellowship at College Park last year during the church's annual “Church at the Park” event. This year, the event will be held at at 10:45 a.m on Oct. 9. BY JOSH HEIMILLER Community contributor
O
n October 9 at 10:45 a.m. Parkside Church won't be hosting its worship services in its usual location. Rather than meeting in the church building, they will head across the street to College Park, 2515 Church Ave. in Northeast Bakersfield for Church at the
Park. This annual event will include upbeat music, a message from the Bible, lunch, and fun activities for all ages. The church expects to provide free hot dogs and hamburgers for over 200 people. An inflatable bounce
house and obstacle course will provide entertainment for the children. Teenagers will have an opportunity to showcase its skill in the inflatable jousting ring. According to Pastor Chris Bennett, “Church at the Park is our way of showing God's love to our community. We simply want to provide a free and fun event that the whole family can enjoy.” Be sure to mark October 9 on your calendar and bring the whole family to Church at the Park. For more information about Church at the Park you can visit Parkside's website at: www.ConnectGrowReach.org.
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