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

Nuts to Portion Control

One of the biggest reasons for the obesity epidemic is simply that we eat more than we used to. Portion control is a key to lasting weight management. For example, experts have shown that eating from a 9 inch plate rather than a 12 inch plate leads to smaller portions and loss of weight. (Try it and let me know how it works for you!)

But when we snack, the 9 inch plate trick won't work.

Nuts like almonds and walnuts are very healthy foods- some nuts have even been called super-foods because they contain healthy, unsaturated, omega-3 fats.

But nuts are very calorie dense. While carbs and protein each contain 4 calories per gram, nuts which are mostly fat (and some protein) contain closer to 9 calories per gram.

Overdo it with a bag or can of nuts and you can easily chow down 500 calories before you know what hit you!

Fill a 9-inch plate with nuts and you are looking at thousands of crunchy calories. (Kids don't try this at home!)

I just found a great solution. The grocery store where I shop recently started stocking 100-calorie packs from Empire Nuts. They have assorted nuts and mixes all in convenient 100-calorie packs! (The cocoa covered almonds are out-of-this-world!) Your portion control is covered. No will-power required!

4 Healthy Choices to Change Your Life

You can lower your risk of several chronic diseases by 80% if you exercise, eat well, don't smoke and avoid obesity, a study finds.

From the LA Times August 11, 2009 :

If people would just do four things --
1. engage in regular physical activity,
2. eat a healthy diet,
3. not smoke and
4. avoid becoming obese
(Technically the last two are not things to DO, they are things to NOT DO, but I'm splitting hairs)
-- they could slash their risk of diabetes, heart attack, stroke or cancer by 80%, a new report has found.

But less than 10% of the 23,000 people in the multiyear study actually lived their lives this way.


"What really has been difficult is trying to figure out how to get people to take notice of the message and engage in healthy behaviors,"said Dr. J. Leonard Lichtenfeld, deputy chief medical officer for the American Cancer Society.

I have a revolutionary idea. Let's let people win money for being healthy. I won $300 a while back just for logging in my workout in the free WOWY online supergym!

Better yet, let's create a system where anyone can get paid to live healthy.

Yeah, that's it! We'll let people start their own home-based business coaching others to get fit as they do the same thing themselves! Get Paid to Lose! Now that' s an incentive!

And we'll call the new business "BeachBum Coaching"... or something like that.

What not to eat.

August is beautiful here in Wisconsin. One thing that many folks around here love about August is the Wisconsin Start Fair.

Now, if you are not from around these parts, you might assume that the Wisconsin State Fair would be about cheese, or cows, or milk, or pig races. A true local would never make that mistake.

The Wisconsin State Fair is about eating.

In the old days, the creme puff was king. They'd go through about 2 gazillion creme puffs during the 10 day run of the fair.

But not anymore. Over the past several years there has been a race to take the craziest food possible, deep fry it, and sell it... on a stick.


Corn dogs are so 90's. In Wisconsin, deep frying and sticking foods has become an art form. And there's no shortage of culinary masterpieces to choose from.

There are 45 different sticked foods to choose from at the Fair, most of them deep fried. With offerings ranging from old favorites like deep fried twinkies, peanut butter and jelly sandwiches, and snickers bars to newer entries like deep fried macaroni and cheese on a stick, choosing which way you will clog your arteries is a the tough decision.

But the food making the biggest splash this year is the Chocolate covered bacon on a stick.

As for next year? Some of the top contenders, so far, are deep-fried cheeseburgers (with lettuce) and boston cream pie.

How many minutes of cardio would you need to do to burn those off? Let's just say if you had one dollar for every minute needed, you could almost pay off the national debt!

Check out these Beach Bodies!

Ashton and Demi need to sty fit for their careers. It is a powerful motivator! Read on to find out how YOU can have that same motivation.

From Carl Daikeler:

Tuesday, July 21, 2009

Shockers and Stunners
It's good to see the celebrity-visibility of our ground-breaking P90X continues to spread simply by the awesome spectacle of real results. Exercise and eating right, it works. You might say "Yeah but Demi and Ashton HAVE to workout and eat right. If my career depended on it, I'd be more consistent too!"THAT'S why we created the Team Beachbody Coach Network and the Million Dollar Body Game. Your income can be positively affected by your health and fitness transformation, but you have to go for it.
I am proud of the Stunners featured in InTouch, and sorry for the Shocker. (Being underweight is as debilitating as being obese.)Everybody deserves to be healthy, and everyone has the power to decide to take control of their situation. Team Beachbody coaches are helping people get access to solutions every single day. It's a pleasure to work beside people who get it and people who care.

Well said Carl.
If you want to learn more about how coaching can make staying fit your business, email me:Kevin@TheFitDoc.com