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Gym Etiquitte via flowchart

from Slate.com Fitness issue

How close is this to the truth?

Win a Harbinger Fitness Kit!

Another new year rolls around and millions of people are resolving to make this the year they really amp up their fitness routine. We all have good intentions, but sometimes it's hard to stick with it with the day-in, day-out expectations. It can be done, though. When you look at people like Lori at Finding Radiance who lost more than a hundred pounds working out and Lisa at Workout Mommy who struggles to squeeze fitness in every day (just like most of us!), it's clear that it is possible.

Have you been fit for years or are you just starting out? Either way, how are you sticking with your fitness goals? Tell us your secrets on how you do it on our Facebook page and you'll be entered to win this great fitness kit. The winner will receive:

• a pair of workout gloves to keep your grip on those weights (your choice: women's or men's gloves),
• a balance trainer to put a little oomph in your strength training,
• a weighted jump rope that won't get tangle around your ankles like in grade school,
• a resistance cable to make your workout more intense and
• an Eco-fit floor mat to add a little comfort to all those floor exercises.
  

Enter to win by posting your fitness tips on our Facebook wall. You can get a second entry by posting "Share your workout wisdom on their Page to win workout gear from @HarbingerFitness." If you share a tweet and let us know, that will be another entry for you. So go on, tell us your mad fit methods.

Entries will be accepted until January 31, 2011. Winner will be announced on February 2, 2011. Contest open for residents of the U.S. and Canada only.

Using a Balance Trainer Just Got Easier

Have you seen our videos on YouTube? You'll learn new ways to use equipment that will give you a better, more intense workout.

Working Out, Together

We're proud to announce that JJ Virgin, a renowned fitness and nutrition expert, has teamed up with Harbinger Fitness. You might know her from TLC's Freaky Eaters television show or from her various appearances on early morning television. This time, JJ Virgin has put together a series of workouts, the 4X4 Workouts she calls them, to get people up and off the couch. Using Harbinger gear, she has developed this fitness program and is offering the first two videos for everyone. Check them out on YouTube.

New Web Site and Happy Holidays

Thanks to the dedicated work of our web fellow, the brand new Harbinger Fitness website is up and live. You'll find all sorts of video guides, product information, tips on getting the best workout and where to find Harbinger products online and in stores. Check it out at www.harbingerfitness.com.

As the year comes to a close, all of us at Harbinger Fitness want to wish you and your a very happy holiday season and much health and happiness in the new year!

Fat Loss, Energy and Sticking with it

Walk or Run for fat loss

A recent study conducted at the University of New Mexico shows that both walking and running are very effective for weight loss and weight management. Although you will generally burn calories faster running, being patient and walking will do the trick as well. One practical tip for increasing the rate at which you burn calories is to add some resistance to your walking. Try using very light hand weights for your shorter walks in the beginning. Make sure that the weight is light enough so that your normal walking mechanics are not changed. You can increase your caloric output by as much as 15% by doing this.



Eat for energy

One of the biggest myths of weight loss is understanding not only what to eat but also when. We are designed to be grazers, meaning that we should eat throughout the day. This does two things. First, it is much easier to metabolize smaller amounts of food, and two, when you eat small and frequently you will find that your energy level stays much more consistent. And despite all of the hype of high protein/no carbs or high carbs/no protein, balance is the key. Try a variety of mixes in order to see which sustains your energy the best.

Strength Training to lose fat
Strength training is an absolutely essential way to lose fat. By completing a concise, appropriately intense strength training session you will burn calories for many more hours following your workout than you would by just doing cardiovascular exercise. Concentrate on major muscle groups and simple exercises. Hand and ankle weights are as effective as a $2000 machine when used effectively and consistently.



21 Days To Health

Research and our work with over 30,000 individuals from a variety of walks of life confirm the following. It takes 21 days for a new discipline to become a habit. That’s only 3 weeks. How long have you been trying to get fit, lose weight, start that new sport? How often have you started and stopped? 

Setting a very actionable goal is the first step. Opening your planner and scheduling in time for exercise to help you accomplish it for the next 3 weeks, will increase your chances 60% of reaching that goal. From there, as any long-term exerciser will tell you, it becomes a habit.

Written by Gregory Florez, president of First Fitness, Inc., a personal fitness and education company providing fitness, business strategy and sales training to the fitness industry, as well as professional certification and business development services.

Free Gloves? Be Our Facebook 500th

Join us on Facebook and you'll have the chance of winning a pair of Harbinger's gloves, just in time for working off the holiday pounds.

Did You Know?

Stretch to Sleep

It is estimated that over 50% of the adult American population experiences mild to moderate insomnia. Stress, diet, juggling family and work life, all combine to sabotage our sleep. We are also a nation of prescription pill users. These medications often treat the symptoms, not the cause. Stretching, around long before sedatives, has a relaxing and even tranquilizing effect on the human body. Performing a series of static stretches combined with deep breathing, and "mindfullness" helps the body and mind wind down and prepare for sleep. It is not an instant "fix" like the pills we are used to taking but, with practice, it becomes a truly holistic way to normalize your sleeping patterns. This is an important step in creating a healthy and balanced lifestyle in an increasingly stressful world.



Resistance is resistance is resistance . . .

Your body does not know the difference between free weights, body weight or expensive strength training equipment. There are a variety of ways to get the benefits of strength training. The method that works best is the one which you will follow through with, or in other words is most convenient. If you have access to a variety of high-end strength training equipment, great! However if you use rubberized tubing, or ankle weights, you can get the same benefits.

Yoga in a minute
Its no accident that with our 24/7 society we have the highest level of stress related disease in our planet’s history. While exercise like Yoga will not "take away" these stresses, it can dramatically increase your resilience and ability to cope. Yoga is shown to lower blood pressure, reduce headaches, increase circulation, even enhance self-esteem. You don’t need to join an ashram and meditate for hours on end to receive the benefits. Taking a 15 minute break to do some stretching and yoga poses on a daily basis can have far reaching effects. Like other lifestyle programs, the first step starts with making a commitment to yourself and scheduling it. From there you must protect your appointment with yourself like any other appointment.


Hydrate . . . or die

70% of us are mildly or moderately dehydrated. That means that in any given group that you are in, 7 out of the 10 individuals have less water in their systems than they need for simple maintenance. Symptoms of dehydration include: headaches, energy peaks and valleys, dry skin, frequent hunger, immune system problems, and lethargy. Hydrating properly is one of the easiest and most actionable tips to better health. The average adult needs between 60-80 ounces of water per day. More if you are regularly exercising. With water, out of site is out of mind. Try this. Keep at least 24 ounces of water with you at all times-in your car, at your desk, in your travel bag. Sip frequently throughout the day. Make it a habit. Try to drink at least 10 ounces 10 minutes before eating. It will help curb your hunger and be helpful with weight management.

Written by Gregory Florez, president of First Fitness, Inc., a personal fitness and education company providing fitness, business strategy and sales training to the fitness industry, as well as professional certification and business development services.

Setting the Scene for Health

It's true; everything has an atmosphere. Your home, your work space, your car, even your body has an atmosphere!

The good news is that you are the one responsible for creating it and the power to change it.

What is the atmosphere of your kitchen, for example? Is it filled with healthy foods at all times? How about your car--do you have some healthy snacks and motivational CDs tucked in the glove compartment? Your purse, your home--these are all places to create a health-focused atmosphere. Healthy snacks, workout CDs and proper fitness gear are all ways to make sure your life is all about being the healthiest you can be.

And then there is the big atmosphere: your body! Does it get a lot of regular exercise? Is it fed a lot of fruits, veggies, whole grains, proteins and water? Does it get regular, quality sleep and lots of fresh air? Does your body have an atmosphere that burns calories in an efficient manner? Eating the proper foods as well as using weights two times a week for 20 minutes and doing cardio four times a week for 30 minutes, will boost your metabolism and help you burn calories more efficiently.

Make a plan to pamper yourself by establishing healthy atmospheres within your living space....start right now.

Christine H. Piselli
Personal Wellness Coach
Certified Personal Trainer

Another winner!

Last week Truth2BeingFit offered up a pair of Harbinger gloves and today she announced the winner: Lori Kimble. Lori is the blogger behind Finding Radiance, a blog where she shares her health and fitness choices.

Congratulations, Lori!

Cardio & Core Intervals

BellaOnline's Exercise Editor shows some interval training using Harbinger's weighted jump rope and fitness balls in this recent workout video.



Our 2-lb weighted rope and fitness balls can be found at national retailers and online.

Core Strengthening with a Balance Trainer

A Balance Trainer is the perfect training tool to strengthen your core, specifically your abdomen, pelvis and lower back. It's a 13" wide inflated disc that's 3" high, with a smooth and nibbed side.

Designed to be an unstable training platform the Balance Trainer makes you work extra hard. It challenges you to use these core muscles to control balance and stability, increasing your core strength and overall stamina. The Balance Trainer can be used standing, kneeling, sitting or for floor training like push-ups.

The secret to using a Balance Trainer most effectively is to maintain good posture and form. This means, keeping your core engaged (the rib cage lifted, drawing your navel to your spine), while keeping your back in its natural position, not arched or leaning forward.

You can find the Balance Trainer at local resellers (search for them here) or through Amazon.com.

Thanks for the Kudos

Over at WorkingOnYourFitness.com, they gave our 1260 Training Grip Gloves a try for the last few weeks and the verdict's in... they love 'em.

Check out what they have to say about Harbinger's gloves, made with gel padding and moisture-wicking lining. You can find them at local resellers (search for them here) or through Amazon.com.

Get the Training Ball Rolling

We call it a training ball, but you will also find it described as a stability ball, yoga ball, pilates ball, gym ball, fitness or, as they were originally called back in the 1960s, a Swiss ball. It doesn't matter which name you use, this large ball is an all-around champ when it comes to working out.

The unstable nature of the ball makes it super effective on working your core while increasing strength. There are a hundred different ways to use training balls; here are five:

Stability ball sits. Using a properly sized exercise ball, sit on the ball while working at your computer, reading, or talking on the telephone. Simply by doing this for 15-20 minutes at a time during these activities will help you strengthen your abdominals, low back, and hips. Additionally, ball sits will encourage a more erect and correct posture in other activities.

Abdominal crunches while sitting on the ball. These add intensity to standard ab crunches because they force you to use your "core” or stabilizer muscles as well as simply using your abdominal muscles. These include hips, legs, lower back, and other postural muscles. Abdominal crunches on the ball also give you a much more intense workout in a shorter period of time than standard floor crunches. Best of all you can do them at your desk, or even watching t.v.

Traditional strength exercises, e.g.., push ups, dumbbell exercises, and lower body squats using the ball as a way to add intensity. Even using an exercise ball to balance on (either upper or lower body), you can involve many more muscle groups using simple exercises. For instance, performing a standard pushup but placing your hands on the ball will add elements of balance and involve additional muscle groups than standard pushups.

Relaxation and flexibility-anywhere, anytime. Most of us spend too much of our time working with our brains without giving our bodies a much needed break. Using an exercise ball to perform lower back, shoulder, and chest stretches during a work break has several benefits. It brings blood that has pooled in the extremities back into your torso and increases blood flow to the brain to improve concentration. So much of our lives are spent in stressful situations, many of which we are not designed to do. Giving yourself 5 minute breaks to stretch and relax using an exercise ball will improve circulation, relieve tense muscles, and even promote better sleep.

Balance. Many of the recreational activities that we enjoy like skiing, golf, tennis, require an element of balance that we seldom have the time to work on while balancing everything else in our lives. Using the ball for one-legged wall squats, and single leg ball sits, etc. can have a tremendous benefits for the muscles used in a variety of sports. Best of all, these can be performed in small segments of time (5-10 minutes) in gym, home, even work settings.

A training ball is a great investment for any exerciser from a professional athlete to those of us simply looking to improve our bodies for the activities we enjoy. For more exercises, check our gear guide.

Putting those Fitness Balls to Use

Sarah Stanley, fitness advocate and marathon runner, recently took Harbinger's Fitness Balls to task. She wanted to see if they'd provide the flexibility of working out whenever she got the time and, sure enough, she loved 'em.

Check out her review on her site: Sarah Stanley Inspired.

Yoga 101

Despite being practiced for several millennia, yoga is continually attracting new devotees and for good reason. Not only is it a strength-building exercise, it has been shown to have all sorts of other benefits for the body.

Flexibility:
The slow stretching of yoga poses (asanas) increases the range of motions in your joints and can stretch the ligaments and tendons, as well as the muscles.

Strength:
If you've ever done the Plank pose, you know that yoga can build upper-body strength. The Chair pose works the lower back and most of the poses build core strength that is critical to more intense exercise.

Stress-Reduction:
Whether or not you incorporate meditation into your yoga routine, the deep breathing and its biochemical responses are proven to create a sense of calm.

Many believe that a regular yoga routine can help with depression, hypertension, high cholesterol, asthma and arthritis.

No matter why you do yoga, it's good for you. And if you haven't already, it's easy to get started.

1. Find a qualified instructor at a local yoga studio or get DVDs to follow at home.
2. Buy a high-quality mat. It is an essential investment.
3. Try out a few different styles of yoga: ashtanga, bikram, and sivananda are some of the most common.

Do you practice yoga? What's your favorite pose?

Congrats to the Olympia Winners

This past weekend in Las Vegas, Olympia welcomed the biggest and best in the world of bodybuilding. For the second year in a row (and his fourth personally), Jay Cutler took the title of Mr. Olympia. Phil Heath and Branch Warren came in 2nd and 3rd, respectively.

Iris Kyle took home the Ms. Olympia title with Yaxeni Oriquen-Garcia coming in second and Debi Laszewski in third place. Erin Stern won for the Figure category; Adela Garcia took first in Fitness and in the Bikini category, Sonia Gonzales took first place.

For more results and video, check out Bodybuilding.com's coverage.

Women's Fitness and the Price We Pay

It's nothing new to hear that Americans are more overweight than fit, but a new research report by George Washington University has put dollar figures to it. The annual cost, they figured, for an obese woman is $4,879 a year in lower pay, additional health care, loss productivity and, in case you hadn't heard, extra gasoline.

It seems fitting that these depressing stats should come out the week before National Women's Health and Fitness Day. On Saturday, September 25 communities around the USA will be hosting events to get the word out to women that health and fitness is critical. Every year, they shout out their call to action: regular physical activity.

We know it's important for a woman's physical and mental health to exercise. Spread the word.

Water, Water Everywhere: Staying Hydrated

Don't let something as simple as water get in the way of your best workout. Getting and staying hydrated is a fundamental part of exercise. It keeps you performing at your best, but if you forget your body will surely let you know.

Dehydration during exercise can cause a dramatic drop in blood pressure and that can lead to faintness, nausea and dizziness. So how to stay hydrated?

• Drink 8-16 ounces of water before your workout.
• Drink another 8 ounces every 15 minutes, if possible, during your workout. Keep water handy.
• Drink another 16-20 ounces to replace the water you lost through sweating.

Of course, this is on top of the 8 glasses of water you should already be drinking every day.

Sometimes this much water can get a little boring, but you can always jazz up your water with some orange or lemon slices, sprigs of lavender or cucumber slices. This variation of flavored water is far better for you than sports drinks or diet sodas.

What do you do to stay hydrated?