Get Fit Pod

GFP-048-2008-0427 Strength Training with Dumbbells- The Classroom Episode. This is the first of two GFP episodes dealing with dumbbell training. This first one is designed to give you some basics so that you can begin to learn and practice the exercises which will be used in the Get Fit Pod dumbbell workout episode 52 released on May 25, 2008. This episode also includes 4 mini-workouts and Skips special strength training workout playlist.

Welcome to Episode 48
Note about next weeks episode - it will be released on Tuesday instead of Sunday (2 days later)-The Naples Florida Episode
There is aa textbook for GFP episodes 48 and 52 - It's the Men's Health Ultimate Dumbbell Guide. This book will help you with the dumbbell exercises we will do on the podcast as well as give you important information about dumbbell training. "There are literally hundreds of exercises you can do with dumbbells". Really more than hundreds. There are actually over 4000 dumbbell exercises you can do, and most of them are described in detail in this book. Because it is so difficult to explain some exercises in an audio program, this book with it's excellent instructions and diagrams is perfect to help you learn how to do the dumbbell exercises we will talk about on this episode and then actually do on episode 52 in our structured and coached workout.

Episode being podcast from Harrah's in Windsor, Ontario Canada

Overview of the Episode

This episode is connected to Episode 52-The Strength Training Dumbbell Workout which will be released on 05.25.08

1st mini-workout - Jim Armstrong Mudtown

Importance of Strength Training-muscles mass burn fat and calories

Benefits of Dumbbells

Train muscles in the way you normally use them

Help to improve your overall balance

Safer than some other types of exercise equipment

They work no matter what your size-you don't need to be average size

Give you an athletic edge-better balance-more muscle development

2nd mini-workout - The Vara-Tones Surfblaster

Overview of the Episode 52 Workout and References to the Men's Health Ultimate Dumbbell Guide by Myatt Murphy -the background text for this workout

Exercise	Page Number in Book	Muscles Exercised
basic crunch	page 31	upper abs
standing side bends	page 40	the Obliques
bicep curl	page 45	forearms and biceps
curl and press	page 65	biceps, shoulders, triceps, forearms, abs and lower back
basic one-arm extension	page 93	triceps
back extension curl row	page 112	lower back, biceps, and forearms
floor fly	page 142	chest
squat raise	page 166	legs, glutes and calves

NOTE-Here is a link to the pictures I took at the Casino Windsor Exercise Facility which show me demonstrating these exercises. Demonstration and Explanation of Exercises for the Get Fit Pod Dumbbell Workout Episode 48 and 52. You can use these pictures and instructions to help you learn the exercises, but you definitely should buy the book if you are serious about dumbbell strength training. I'll have the pictures and the exercise instructions for the other four exercises posted by May 9th.

Anatomy Lesson

GFP Anatomy Lesson - Triceps -Locate on GFP Anatomy Diagram

Exercises for the Triceps and more Exercises for the Triceps

3rd mini-workout - Edmund's Crown Damsel

Get Fit Pod Newsbreak

Sun Proof Your Skin -3 things you should do

1. Apply SPF sunscreen everyday- use number 30 at a minimum

2. Look for suspicious bumps or patches on your skin

BCC often appears as a translucent mole with a blood vessel running through it

an open sore that will not heal

small red patch of irritated skin

3. Add antioxidants to your sunscrren ritual-topical antioxidants such as vitamins A, C, and E

My top 17 strength Training workout songs

4th mini-workout - Bill Janovitz Believe

Don't forget next week's episode will be podcast from Naples Florida, but will be released on Tuesday May 5th instead of the regular Sunday release day

After the Close -

Natives of the New Day Good Day

GFP-047-2008-0420 The Journaling Element -Another great Get Fit Pod episode featuring the powerful benefits of journaling. Journaling is a great tool to help motivate and encourage you as you go along on your year-to-get-fit. This episode also features three mini- workouts with music by Maren Morris, The Black Crowes and John Taglieri. One brief correction, during the podcast I medntioned my other podcast, GFP-fm. I gave the wrong web address for this podcast. The correct web address is GFP-fm.com

Intro-this is the Journaling for Fitness Episode

1st mini-workout - John Taglieri Think of You -sorry everyone I said the title wrong on the podcast - John's great song title is Think of You not Thinking Of You.

Our 50the episode will be released on May 11, 2007

Our 59th Episode -the end of the first year to get fit will be released July 13th

The Journaling Element -7 Benefits of Journaling to your fitness program

Helps Your Chart and verify your progress

Helps you gain clarity

Helps you solve tricky problems

Presents tangible proof that your are committed to your fitness efforts

Shows your the cyclical nature of your fitness efforts and program

Gives you a macro perspective on your fitness efforts

Helps you discover the wisdom you already possess

2nd mini-workout - The Black Crowes - Goodbye Daughters of the Revolution

Different forms of fitness journals - notes on a calendar, computer programs, a more formal big time journal

Skip's Challenge on Journaling

Start your journal now-take measurements of chest, waist, arms, hips, write down your weight

Every day write down what you fitness efforts were, how you felt before and how you felt after

Check your weight only once a week and write it in the journal -check your weight on the same day each week and at the same time of day

On line tools for journaling -Suggested On Log for Runners -Log Your Run, for strength training Fitness Journal is also a great on line way to log your strength training, My Fitness Journal is another good on-line journal for keeping track of your year to get fit and I recommended these books below for to help get you started with journaling

Some suggested books on how to add journaling to your fitness program

The Get Fit Pod Anatomy Lesson -Muscles of the Forearm -The GetFitPod Anatomy Chart

19 different muscle groups make u the muscles of the forearm

Muscles are extremely important in pulling movements, climbing skills, and any tasks involving gripping

Click for a view of where these muscles are located on your body

There are over 19 different muscle groups making up the muscles in each of our forearms - they are divided into 2 groups

anterior group on the front of forearm causes wrist flexion (flexing your wrist) and pronation (turning your palm upward)

posterior group on the back of your forearm causes suplination (turning your palm upwards

These muscles are extremely important in pulling movements, climbing skills and any tasks that involve gripping

Link to exercises for the forearms

Rant about the upcoming dumbbell workout episodes-Episode 48 will The Get Fit Pod Dumbbell Workout-The Classroom, Episode 52 released on May 25th will be the actual coached dumbbell workout.

There is a textbook to go along with the two episodes

Next Week's Episode -(GFP48) Dumbbell Workout- Maybe Not -It will be about working out with dumbbells, how to structure your own workouts, and a special strength training music playlist. The three workouts in the episode will be structured dumbbell workouts. There will be a textbook for GFP48 - It's the Men's Health Ultimate Dumbbell Guide. This book will help you with the dumbbell exercises we will do on the podcast as well as give you important information about dumbbell training. "There are literally hundreds of exercises you can do with dumbbells". Really more than hundreds. There are actually over 4000 dumbbell exercises you can do, and most of them are described in detail in this book.

3rd mini-workout - Maren Morris Band - Me and the Moon

Get Fit Pod Newsbreak - Esquire Magazine Article written by Drs Rozien and Oz

Note-I was unable to link to article by Drs. Oz and Roizen-It does appear in the May 08 edition of Esquire

The Get Fit Pod Text Books

After the Close - GETFITPODfm

This Spy Surfs - Surf Goddess

Kristy Hawkshaw- Meteors

GFP-046-2008-0413 Treadmill Interval Training 2.0 Workout - A brand new treadmill interval training workout for early Spring. This workout which will last for just 34 minutes is designed to help you burn fat, burn more calories and keep them calories burning even after the workout is over. Skip Orem coaches you through this running treadmill workout, which can also be adapted for walkers.

Warm-Up Interval 7 min - The Artists Chasing Geoff Smith Foot in the Door Candy Butchers Love's Long Sleep

Speed Interval 1 30 seconds - Joe Digiorgio Coastin Home

Rest Interval 1 2 min - The Alice Project I'm Having a Great Day

Speed Interval 2 60 Seconds -Joe Digiorgio Coastin Home

Rest Interval 2 2 Min - Maren Morris Band - Me and the Moon

Speed Interval 3 90 seconds - Edmund's Crown Feet on the Ground

Rest Interval 3 2 Min - Paul Collins Beat More than Yesterday

Speed Interval 4 2 Min - The RedLine Money

Rest Interval 4 4 Min - Candy Butchers Love's Long Sleep and Fire Apes It's Over

Speed Interval 5 90 Seconds - Aaron Heaven's Waiting

Rest Interval 5 2 Min - Maren Morris Band What You Need

Speed Interval 6 60 Seconds - Edmund's Crown Feet on the Ground

Rest Interval 6 2 Min - Geoff Smith Foot in the Door

Last Speed Interval 30 Seconds - Joe Digiorgio Coastin Home

After the Close - Kristy Hawkshaw Meteors

GFP-045-2008-0406 The Music Element of the Year to get Fit. There are five elements to the Get Fit Pod-The five elements of getfitpod- Di: Diet, Ex: Exercise, Me: Medications, Mu: Music. Ju: Journaling- This week, Skip discusses the Music element and it's importance in any complete fitness program. Skip will also identify his 14 favorite workout songs and use four of them for mini-workouts on this episode. We will also talk about keeping your knees healthy and the leg press exercise- pros and cons. And, the After The Close segment features Skip's four favorite After the Close songs. Great Music, Great Information as you and Skip continue your year-to-get fit.-Note: The itunes playlist to obtain all the songs mentioned in this podcast is at the bottom of the show notes.

Introduction -this is the music episode -music as an exercise motivator

Changing the after the close segment to GETFITPODfm, after this episode we will play my favorite after the close songs of the past 44 episodes- They are-

My 4 Favorite After The Close Songs

Maybe Sera

Camellia Chris Yale

Dream Big Ryan Shupe and the Rubber

Drive Away Matthew Ebel

1st mini-workout - Tuesday's Fine Fire Apes

Review of the 5 elements The five elements of getfitpod- Di: Diet, Ex: Exercise, Me: Medications, Mu: Music. Ju: Journaling

Introduction to the Music Element

Music is great at motivating you to start your workout

Music intensifies the fun in exercise movements and keeps you going

Music connects your mind and body

Music helps you exercise at a more intense level

2nd mini-workout - A Little Bit More Uncle Seth

Picking music for your workout

You need to figure out what music motivates YOU

Researcher say tempo should be 120-140 beats per min. (Exercise Heart)

Just find music that motivates you that YOU like

Classic great workout tune - Gonna Fly Now from Rocky

7 Great Workout Songs I Can Play on this Podcast -List 1

Black Coffee - Aramitsu - bpm 105.1

Without You -Black Lab - bpm 138.6

Julu Beats - B-Sea Surfers -bpm 92.5

A Little Bit More - Uncle Seth - bpm 161.5

Terminal Velocity - Greg Jones - bpm 134.9

Tuesday's Fine - Fire Apes - bpm 98.9

Stuck in the Middle - Geoff Smith - bpm 112.0

7 Great Workout Songs I Cannot Play on this Podcast- List 1

There's A Fire - OK Go

Face the Face - Pete Townsend

Let's Get It Started - Black Eyed Peas

Series of Dreams - Bob Dylan

Crazy in Love - Beyonce

Get Back - The Beatles

Machinehead - Bush

E-mail me with your favorite workout songs or workout playlist skip@getfitpod.com

3rd mini-workout - Julu Beats - B-Sea Surfers

Instructions for finding GetFitPod Episodes at itunes store

go to itunes and search on getfitpod

the main getfitpod page will appear where you can subscribe

to get individual episodes click on the album/artwork up to your right

a complete list of all of the getfitpod episodes available from itunes will appear and you can then download any you wish

Knowing Your Muscle Groups Lesson 1 -Abdominals and Obliques

Click to find these muscle groups on the GetFitPod Know Your Muscles Diagram

Exercises for the Abdominals

How to build and define your abdominals

Exercises for the Obliques

How to build and define your obliques- dumbbell side bend

Other exercises for your obliques

Exercise ball exercises for your obliques -exercise ball twist

Advantages of doing exercises for the abs and obliques

You'll strengthen your core

loose fat

stand taller

breathe easier

loose that tummy and love handles

4th mini-workout - Without You - Black Lab

Another Great Workout Song - The Get Fit Pod Theme Song

Surf Blaster - The Vara-Tones

Take Care of Your Knees and your body while training

Don't do too much too soon

Don't try to run through the pain see the doctor

Do wear the best running shoes you can buy for your feet

Do run on softer surfaces - get on the grass

Don't play your ipod too loud -you need to hear other sounds

Do hydrate

The Leg Press - trains the legs in near isolation

+It allows you to use a great deal of weight to train a large amount of muscle mass

Use a pumping cadence - weights where you can do a large amount of reps and don't pause between reps

-the closer your knees come to your chest, the more likely your lower back with round and lose contact with the bench

Do non stop pumping reps through a limited range of motion-bending knees only to 90 degrees

+The machine is good if used with caution it can be a good method to build solid legs

After the Close GETFITPODfm -My 4 Favorite After The Close Songs-For Your Cooldown-List 1

Maybe Sera

Camellia Chris Yale

Dream Big Ryan Shupe and the Rubber

Drive Away Matthew Ebel

Here's the itunes imix for most of the songs talked about in this episode. Some of the songs we talked about in this episode are not available from itunes.

getfitpod (get-fit-pod) n 1. A guide to getting yourself back into shape. 2. Fitness, diet and health Information for the over 50 folks. 3. An audio blog chronicling a year of getting fit. 4. Specially designed workouts. 5. Radio on the internet.

The five elements of getfitpod- Di: Diet, Ex: Exercise, Me: Medications, Mu: Music. Ju: Journaling

SHOW NOTES INDEX

April 2008