Better Than Pilates, It's Pirates - The Four Step Plan to Lose the Bilge and Reshape Your Booty

By Kevin J. Kane, M.D.

Well shiver me timbers, if it arn't another September. That can only mean on thing. Time to dust off me Pirate dictionary in time for "International Talk Like a Pirate Day" on September 18th!

You know, pirate life was not all fun and games. Looting and pillaging took a surprising amount of energy, stamina, and agility. After extensive research, and a few rum cocktails, I've uncovered a top-secret pirate manuscript. It details how the oled scalliwags used to shake off the barnacles to get themselves ready for plunder season.

I call this 4-step workout Pilates er, I mean Pirates.

To get rid of that unsightly bilge, simply do the following four exercises each day before swabbing down the poop-deck.

1. Walk the Plank. On yer mat, git in plank position (face down, body stiff as a board with arrhms straight and hands directly under yer shoulders). While keeping your core tight with no break at the waist, take 4 baby steps forward with yer feet and hands, then 4 steps back. Repeat 4 times.

2. The Downward Salty Dog. From plank position, walk yer boots forward, raising yer tailbone skyward. Try to keep yer arrhms in line with yer torso and press yer shoulders t'ward the floor. Hold fer one minute.

3. Crazy Pieces of Eight (or Treasure Curls). With a large bottle of rum in each hand (or hook), bring them up until yer elbows be at 90 degree angles. Keeping the port arrhm there, lower and raise the starboard arrhm eight times. Repeat for the other side.

4. Hull Squats (pronounced skw-arrgh-ts). These are critical for any seafarer desiring a fine pirate booty! With yer back against the side o' yer ship, drop down until yer legs arrgh at a 90 degree angle. Hold that position until ye can no longer stand or ye passes out, whichever comes first.

Eat plenty of fruits and vegetables and do yer Pirates routine every day to prevent scurvy, and keep yer buckles swarshing and yer scallys wagging fer many, many adventures to come.

Dr. Kevin J. Kane, The Fit Doc, is a practicing physician and independent Beachbody coach. Using the world's most fun, effective fitness DVD's and nutrition programs, he can show you how to lose weight, and get in the best shape of you life without ever leaving the comfort of home.

He blogs at TheFitDoc.com

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Big Week for The Fit Doc Group

The Fit Doc's Check-In!       09/09/09

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 This was the most shocking week for the Fit Doc Coaching Team EVER! (I feel just like an announcer for the show The Bachelor.)   Read on to learn why!
 

Today:
-Doc's Report:  I Got Married!
-Fit Doc Group coach wins a trip to Cayman Islands! 
-Another Fit Doc Coach wins 10,000 dollars!
-Will YOU be next?
 
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Doc's report: 
 
She showed up!  Not that I was ever worried, but when you are standing in front of a big crowd... until you see her coming down the aisle there's this little voice that says, "What if she bailed?"
She didn't.  And we had a fantastic wedding and reception.  It could not have been more perfect.  Keep an eye out for pictures on my facebook page.
 
Now I have only 2 weeks to whip myself into shape for the honeymoon!  I'll be bringing it early mornings with Insanity until then. 

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Fit Doc Coach Wins Big Bucks!
Barbie Decker wins 10 Thousand in the Million Dollar Body Game!
 

 
 
Coach Barbie, one of the very first coaches to join our team, leads by example.  She works out hard, eats clean, and it shows.  Now in addition to a great figure, she has $10,000 to show for it!



 
I talked with her today and she told me she is more motivated than ever to bring it.  Why?  Because Barbie is now in the running for the yearly grand prize of another 25 thousand dollars! 
 
Good luck Barbie!
 
Thanks to everyone who voted!
 
 
Will you be next?  Everyone is eligible to send their success stories in to the Million Dollar Body game.  Eight people win $1000 EVERY MONTH and someone has to win the $25,000 grand prize. 
 
Why not make it you! 
 
Email me if you need help with your Million Dollar Body Game plan. 

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Fit Doc Coach Wins Dream Trip to Cayman Islands
Coach Josh Spencer wins the Great Cayman Challenge!  


The Great Cayman Challenge is a contest I have put on for the last 2 years for my coaches.  It is my way of thanking them for their hard work in helping people get fit while building their own home-based businesses with Team Beachbody.  This year's winner was Coach Josh.  Way to go my friend!

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Final thoughts:
 
I want to hear from YOU! 
Send me pictures!  Let me know how your are doing. 
 
If you are having success, please share it so we can use it to motivate others. 

If you are having trouble, let me know that too.  I may have some tips to help you get through your plateaus. 
 
And as always, if you want to learn how you can join our team of Beachbody coaches, just drop me a line.
 
To YOUR success,
 

-Doc
 
Kevin Kane, MD
The Fit Doc
Kevin@TheFitDoc.com
 
Doc on the web:

http:TheFitDoc.com

Keep it off! New weight loss news you need to know!

Conventional wisdom says you are born with a certain number of fat cells. It is determined by genetics and there is nothing you can do about it.

Researchers just published a fascinating study that turns conventional wisdom on its head!

First the bad news.
Scientists from the University of Colorado found that rats who were put on a calorie restricted diet to lose weight developed new fat cells when they were taken off the diet! When the weight returned in rats who were sedentary, these rats ended up weighing more than they weighed before the diet. Can anyone say 'yo-yo syndrome?'

According to Science Daily, "Small, new fat cells would not only accelerate the process of regain, but also increase fat storage capacity in the abdomen. It would also explain why sedentary rats overshoot their previous weight when they relapse."


Now the good news.
Exercise appeared to prevent the increased number of fat cells seen with weight re-gain in the sedentary rats! Not only that, but exercising rats preferentially burned fat over carbs and ate less eating than the sedentary animals.

"Taken together, the exercise led to a much lower appetite and fewer calories ending up in fat tissue."

So once again, you can lose weight by diet alone. But you can't keep it off unless you exercise.

Make it a part of your daily life. Email me (Kevin@TheFitDoc.com) for help in finding the best workout program for you!

Sources:
Science Daily article
American Journal of Physiology RICP