The Power of the Push Up

Join Oxygen and Iron Personal Training Studio
for the Susan G Komen Race for the Cure 5K on May 9.
We will be doing the warm up again for the race.
Rachel did such a great job last year, they wanted
us back...she thought she was on American Idol!

This year's team is the POWER of the PUSH UP.
(not Cougars for the Cure)
We are holding a push up challenge and fundraiser
party on MAY 2 at the studio. More details to come!

So we need to start training for the 5K and the
push up challenge...looks like more push ups and
suicides at boot camp!

More information on the race to come soon!

Linda and Rachel

BOOT CAMP week 1 of outdoor season!

We are back outdoors for 2009!
We forgot about the sun, the dirt, the rain, the suicide runs and the indian runs...
much more to come...I see bear and crab crawls in your future!!!

Great to be back outside!!!!

Linda and Rachel

WORKOUT of the WEEK 30/30 strength core

This week's workout of the week is a 30/30 strength core workout.
30 seconds of strength followed by 30 seconds of core.
Good Luck and have a great week!

Linda and Rachel

Win the Battle Against Fat Cells

As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.

BUT...

There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.

Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How's this for good news?!

*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you...

But wait, there's more!

Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.

If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon. You can get it here: http://oxygenironworks.getprograde.com/icon

Yours in rapid fat loss,

Linda and Rachel


PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties. http:/oxygenironworks.getprograde.com/icon

* Journal of Nutrition, Vol. 136:2965-2969

** American Journal of Clinical Nutrition, Vol. 85:1267-1274

WORKOUT of the WEEK

Good Luck and have a great week!

Linda and Rachel

The NEW t shirts are here! The NEW t shirts are here!

Check out the NEW oxygen and iron t shirts!
We have men's and women's styles in either

black or white.

Stop by the studio to get your t shirt today.

Supplies are limited.

http://www.oxygenandiron.com/

Don't miss our special model in the video!

Toned Arms Like Michelle Obama

Regardless of what you think of the current administration, the media has made one thing perfectly clear: Women everywhere are BIG fans of Michelle Obama's arms.

Now I know that past First Ladies have not usually worn sleeveless dresses. And you may not think it's appropriate. You may love it. Whichever way you feel I think we can agree on one thing: The woman DOES have some sexy arms on her!

In fact, I've seen some reporters condemning her arms because they are flat out jealous of how good she looks.

After doing some research online it's become clear that the First Lady makes it a priority to exercise. In fact, according to news reports she and the President get up at 5:30am three times a week to workout. Imagine that, two people as busy as they are MAKING time for fitness. Kind of puts the lame old excuse, "I'm too busy", to rest for good, right?

Hopefully whomever is designing her fitness program is recommending she consume the proper post-workout nutrition. You see, research has shown that recovery of muscle nutrient stores can be enhanced by consuming a specified mixture of carbs and protein immediately after a workout. This greatly improves the recovery time from exercise.

Here at Oxygen and Iron we recommend Prograde Workout Drink.

Prograde Workout is NOT available in stores anywhere. You can only find them online here: http://oxygenironworks.getprograde.com/workout

Look, I'm not kidding about how much Prograde Workout will improve your exercise performance. It tastes great and it's ready to drink in less than 60 seconds. If you want sexy arms this will help you see them faster.

Yours in health,

Linda and Rachel

6 AM "Boot" Campers

50/10 Tabata WORKOUT of the WEEK

Here is this week's WORKOUT of the WEEK.
This week's feature is a 50/10 Tabata.
50 seconds of work followed by 10 seconds
of rest. Complete 4 rounds for a 20 minute
workout. Good Luck!



To get your own PERSONALIZED workout, contact us at
804-423-1375. Let Oxygen and Iron Personal Training
Studio be YOUR home for health and fitness!

Here it is...THE POWER of the CORE video

We had a great turn out for our first class...

Take a look and come join us next week...
FRIDAYS @ 10 AM & SATURDAYS @ 9 AM

Look for the Power of the Core Video

Oxygen and Iron's FIRST core class started this week,
with our new trainer Jeremy!

Power of the Core is a 30 minute core class to help
strengthen your total core! Using both conventional
and non conventional exercises.

If you are interested in join next week's class,
please call the studio 804-423-1375 or email Jeremy
at jeremy@oxygenandiron.com

Stay tuned for the video!

Have a great weekend.

Linda and Rachel

Bathing Suit Season Nightmares?

It's getting to be that time of year. Before you know it summer will be here. Heck, it's already Spring Break for some folks. Seems like just yesterday it was January 1st and everyone was making their New Year's Resolution. Well, hopefully YOU didn't because you know a flimsy "resolution" doesn't get you anywhere.
You know it takes much more than that. You know you need:
Written goals
A solid exercise program
Social support
Discipline
Patience
Sacrifice
A burning desire to succeed
Changes in your lifestyle
Education
Proper nutrition
In other words, you know you need to GET REAL about fat loss. You know it makes no sense to fall for the same old miracle promise or "easy" solution. Whether it's January 1st or Bathing Suit season doesn't matter. The proven approach to looking great on the beach is good old fashioned effort.
Look, in one way our lives would be a LOT easier if we just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But we wouldn't be able to look at ourselves in a mirror. We wouldn't be able to sleep at night. And that's why we'll never be the one to lie to you about what it takes to transform your body.
Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. We'd be thrilled to help you. We'd love it if you'd place your trust in us and let us show you the right way to do things.
If you arm yourself with the right knowledge and approach this with a great attitude you'll NEVER have another Bathing Suit Season nightmare again.
Yours in health,

Linda and Rachel

PS - If you want to make the nutrition aspect of fat loss simple then you need to get on board with our friends at Prograde Nutrition. They're like us; they don't sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs. Check out Prograde Nutrition here. http://oxygenironworks.getprograde.com/

in case you missed this last post

Our new Online Monthly Newsletter

To check out our new monthly newsletter, just click on to link below...

http://www.ptonthenet.com/clientcontent.aspx?m=72819

Let us know what you think! If you have anything that you want to learn about, please just email us and we will find you your answers!

Have a healthy day,

Linda and Rachel

No Crunch ABS Workout

This week's workout is a quick abs workout.
Getting you ready for our NEW ABS CLASS!

Perform each exercise for 60 seconds. Rest one minute and REPEAT series 2 more times.

Why do women store fat differently than men and why is it harder for a woman to shed fat?

Well, some research may be showing why this happens.

Researchers have found one hormone that is linked to the impact of fat storage. The hormone is oestrogen.

On average, women have 6 to 11 percent more body fat than men. Studies show oestrogen reduces a woman's ability to burn energy after eating, resulting in more fat being stored around the body. The likely reason is to prime women for childbearing, the review suggests.

"From an energy balance point of view there is no explanation why women should be fatter than men, particularly since men consume more calories proportionately," Associate Professor O'Sullivan said. "In fact, women burn off more fat than men during exercise, but they don't lose body fat with exercise as much suggesting women are more efficient fat storers at other times.

Even though the research is early and there isn't a clear cut solution as to how to prevent the effective fat storage. There are a few things you can do to help minimize fat storage.

A big one is to eat the foods that provide the proper nutrients that promote fat burning and keep your insulin levels in control. The key is to not further promote fat storage. Keeping your insulin levels in control does this. Also, when you eat lean protein and fiber with a meal you are actually consuming nutrients that specifically counteract insulin and it's fat storage properties.

Another one is resistance and interval training. Increase your lean body mass with resistance training and increase your metabolism with anaerobic interval cardio training. These two training tips will help you create an afterburn that will help you shed unwanted body fat. For more information on afterburn, get a FREE report on our boot camp site at www.oxygenbootcamp.com

The reality is you are at a disadvantage, but you can do plenty to counteract this.

Best in health,

Linda and Rachel

WORKOUT of the WEEK workout A

Workout B

Work out of the Week EXPLAINED

Don't let the snow keep you from your workout!
Try our Workout of the Week, and stay on track...

This week's workout is a 10 Minute Continuous Work
plus an added bonus: a quick 4 minute Cardio Tabata.

You can end here or continue on to WORKOUT B below,
again, a 10 Minute Continuous Work plus 4 minute
Cardio Tabata.

Have Fun!

Let me explain the workout a little better...
each workout has 3 exercises. You will perform
10 reps of each exercise in a circuit fashion,
continuously for 10 minutes. REST one minute
and do the tabata. REST again and start workout
B in the fashion as workout A. REST one minute
and finish with the last tabata. GOOD LUCK!