Thursday, January 24, 2013

Keebs Fitness in GL Magazine!

Next time you're at the store, grab a copy of GL Magazine and look at page 73 for a Keebs Fitness featured workout!

"Shake off the winter blahs with this fat-blasting cardio workout. Top trainer Kelly Borowiec, founder of Keebs Fitness, created it just for GL."


PS. You can find a preview here:

Monday, January 14, 2013

How to Build Muscle Definition with Dumbbells

Dumbbell workouts are performed in a variety of combinations and formats. The number of reps and sets you preform in each workout is dependent upon your fitness level, weight load, and exercise selection. For muscle definition, use 15-20 repetitions. The weight recommendation is 1-20 pounds for upper body and .5 to 10 for lower body.

You should not add weight until you can perform two sets of 8 reps in the same range of motion --without fatiguing the muscles. As you begin to increase your resistance load by using heavier weights, decrease your reps and sets, while building up again slowly.

Dumbbell workouts can be performed 2-3 nonconsecutive days per week. When training with 10 pound weights or more, maintain non-consecutive workout days for alternate muscle groups as well. For example, train upper body two days per week and lower body two days per week.

Lastly, it’s important to remember that no matter how ripped you are, your muscle definition will not be visible until you reach a low enough body fat percentage. This can be achieved through diet and additional physical activity.

Questions about dumbbell workouts? Contact Keebs Fitness!

Saturday, January 5, 2013

Advice for 2013 Resolutions

Every January, with the dawning of another year, the annual New Year's resolution becomes one of those good ideas that never seems to work out as intended. Many people still approach the year's start with a laundry list of do's and don'ts that they hope can make a change in their lives.

What you're doing whenever you're changing habits is replacing one set of memories with another. That's a really important piece of it. When you're thinking about habit change and making New Year's resolutions, the most difficult New Year's resolutions for people to keep are usually the ones where they are trying to stop doing something.

Stopping an action means trying to take memories that you have and replacing them with nothing. People say they're going to eat less or they're going to stop smoking or they're going to stop drinking. One of the reasons it's hard to do that is now you're replacing this behavior with no behavior. So what you need to do is replace a habit with some other behavior.

Come up with an alternate behavior any time you want to do what you hope to stop. If you are trying to give up ice cream, for example, switch to frozen yogurt or a healthier food item when you would normally endulge. In situations where you can't come up with a behavior to replace the old one, find something that competes with it. For example, if you want to quit smoking, adopt the goal to run a 5K race. It is hard to remain a smoker if you are trying to train for a road race.

Good luck with your resolutions this year, and please don't hesitate to email Keeb Fitness for more advice.