tag:blogger.com,1999:blog-6279135429128363502012-02-16T23:11:27.084-05:00"Training for the Mind and Body"Philly Fit-4-Lifehttp://www.blogger.com/profile/01261748416551469986noreply@blogger.comBlogger391100tag:blogger.com,1999:blog-627913542912836350.post-11339545714672482392011-05-22T05:25:00.010-04:002011-05-22T08:56:33.174-04:00

1) http://www.nbcphiladelphia.com/shows/nonstop/Minute_Fit_Tips__Around_the_World_Lunges_Philadelphia-111234099.html2) http://www.nbcphiladelphia.com/shows/nonstop/Minute_Fit_Tips__Pulse_Squats_Philadelphia-111234709.html3) http://www.nbcphiladelphia.com/shows/nonstop/Minute_Fit_Tips__Tricep_Press_Philadelphia-111234809.html4) http://www.nbcphiladelphia.com/shows/nonstop/Minute_Fit_Tips__

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Bobby Buoncristiano's Personal Interests: Lifting Weights, Running, Music, Sports Center, Criminal Minds, Soccer, Psychology, College Basketball, College and Professional Football, Photography, Light Reading, Talking, Hanging Out with Friends, History, Sandwiches, Clothing and Sneakers, Facebook, Politics, Pictures, Art, Meeting New People, Introducing People, Religion, Basketball, Wiffle

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From time to time I will have a client that becomes crippled in fear when it comes to making proper decisions regarding their diet. This occurs because they have become so focused on eating clean/well, that they fear making the wrong decision and impeding their fitness progress.This conundrum can be easily avoided by taking the necessary steps to become educated on what proper nutrition is, thus

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QUESTION: Bobby, I was just wondering, what did you do to get so lean? I've been dieting and exercising for so long, but I can never get my body fat low enough to show my abs. Do you have any tips or advice? Thanks, Sivam ANSWER:Below is my response to Sivam's question regarding getting VERY lean:Hey Sivam,It is going to differ from person to person when it comes to dieting success, but there are

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Pictured Above: Bobby Buoncristiano, CPT on stage accepting his award at the Independence Visitor's Center. Bobby was nominated for this award by Philadelphia Weekly, and then he was voted "Best Fitness Instructor" by the public/readers of the publication."I am very happy to receive this award, and it means a lot to me since I was not just nominated and chosen by a panel. Since I was first

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Bobby on stage receiving his award. http://www.facebook.com/photo.php?pid=32754846&id=42602344

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Philly Fit-4-Lifehttp://www.blogger.com/profile/01261748416551469986noreply@blogger.comtag:blogger.com,1999:blog-627913542912836350.post-32343811562372571272009-07-18T09:40:00.001-04:002009-07-18T09:41:56.035-04:00

“The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights.” -Muhammad Ali

Philly Fit-4-Lifehttp://www.blogger.com/profile/01261748416551469986noreply@blogger.comtag:blogger.com,1999:blog-627913542912836350.post-3542366141504169322009-07-18T09:39:00.003-04:002009-07-18T09:42:19.022-04:00

“Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves. Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it

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Remember,We all choose to label ourselves as angry, happy, excited, depressed, etc. Once you are able to see everything in life as energy that you choose to label, and nothing more than that, you are then in control of your life. Do not allow the external factors that we must all face each and every day of our lives dictate how you think, feel, and behave if you want to succeed. If you allow

Philly Fit-4-Lifehttp://www.blogger.com/profile/01261748416551469986noreply@blogger.comtag:blogger.com,1999:blog-627913542912836350.post-65116155839571590712009-06-21T05:35:00.002-04:002009-06-21T05:37:07.490-04:00

Philly Fit-4-Lifehttp://www.blogger.com/profile/01261748416551469986noreply@blogger.comtag:blogger.com,1999:blog-627913542912836350.post-91416148467547114542009-06-07T16:38:00.001-04:002009-06-07T16:38:56.557-04:00

LXTV - Level One FitnessShared via AddThis

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Try this yoga sequence, designed to maximize gains and speed recovery of power lifters and competitive athletesRunner’s LungeCome onto your hands and knees with hands directly below shoulders and knees aligned with hips. Bring right leg forward, placing right foot beside right hand. Keeping left knee in place, shift body weight forward so you feel a stretch in left hip. Walk yourself up placing

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Prepare your body for a day on the links with these 6 exercisesBy: Amanda JunkerHere's what a pro golfer does before he hits the course: Stretch, practice putting for 30 minutes, warm up hitting for 35 minutes, then pitch, chip, and hit sand shots for 10 minutes, then putt again for 10 minutes, and then finally, go to the tee. Here's what you do: Get out of the car, swing a couple practice shots,

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Too many people put form before function. This is a mistake. Exercise programs that emphasize only body image often lose out on the benefits of increased real-world fitness. I cannot tell you enough just how important it is to emphasize function in your workout program! Here are some reasons why every workout program should focus on increasing functional capacity, or real-world fitness: First

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You may think you’ve tried everything for losing weight, but what about sticking to basic, proven methods? Forget magic diet pills and exercise fads. These are your new guiding principles for burning fat.1. Create a caloric deficit. No two ways about it—you must burn more energy than you consume.2. Attack fat from both sides.The most effective way to create that deficit is to use a combination of

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If you are willing and able, physically and mentally, to put up with the discomfort of high-intensity interval training (HIT), you may be able to achieve your goals with a lower training volume and less total exercise time, according to a new report issued by the Gatorade Sports Science Exchange. The report was written by Martin Gibala, PhD, McMaster University, Hamilton, Ontario, and Craig

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QUESTION #1Q: Does eating at night make you gain "bad" weight?A - There has been a lot of recent debate on this. There is a body of literature that suggests it doesn't matter when you eat your calories, as long as you are eating what your body needs to maintain or lose weight. So, if you need 1,400 calories to maintain your weight and you eat them spread throughout the day or all at night, you

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A number of investigations have reported improved performance following caffeine ingestion during exercise. Most of these studies used prolonged endurance exercise and single bouts of high-intensity exercise. The purpose of this study was to examine the effects of acute caffeine ingestion on prolonged intermittent sprint performance.Ten male athletes served as subjects for this study. Each

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This went against all the physiology I had studied in the past. What was meant to give SEAL candidates a taste of SEAL training on paper, turned out to build muscle and increase pushup maximum scores. Typically, you give the body 48 hours of rest before doing similar resistance exercises or weight training, so the body has time to recover and grow stronger. That is why many workout routines offer

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Jump Rope (alternating foot)Start with the jump rope in each hand.Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet.Continue for the prescribed number of jumps or time.Modified Explosive Pushup 1. Start by getting into a push-up position with your knees on the

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Push Workout for Men1. Bench Press2. Incline DB Press3. Standing Military Press w/ DB’s4. Bench Dips w/ Elevated Legs5. Front and Side Shoulder Raises w/ DB’s and Instability6. Rope Press downs 7. Pec DecPull Workout for Men1. Lower Back Extensions2. Low Row3. Lat Pull downs4. Pull-ups5. Barbell Rows6. Reverse-Grip Pull downs7. Cable Curls8. Hammer Curls w/ DB’s(alternating)9. Forearm Curls w/

Philly Fit-4-Lifehttp://www.blogger.com/profile/01261748416551469986noreply@blogger.comtag:blogger.com,1999:blog-627913542912836350.post-26239654170702348392008-10-06T04:18:00.003-04:002009-06-07T16:13:48.517-04:00

Push and Abs for Women 1. Push-ups2. Reverse Crunches3. Bench Dips4. Standing DB Military Press5. Incline Bench Press6. Decline Abs7. Front and Side Shoulder Raises w/ DB’s8. Pec Dec9. Rope Triceps PressdownPull and Legs for Women 1. Y’s and T’s on a Stability Ball2. Ball Squat with a Curl3. Incline DB Rows w/ DB’s4. Lower Back Extensions5. Low Row6. Reverse Grip Pull downs7. Hammer Curls w/ DB’

Philly Fit-4-Lifehttp://www.blogger.com/profile/01261748416551469986noreply@blogger.comtag:blogger.com,1999:blog-627913542912836350.post-85768256737455970992008-05-14T00:30:00.002-04:002009-06-07T16:18:08.572-04:00

Circuit training is an excellent way to improve your strength while simultaneously improving your cardiovascular endurance. It can be done in a short period of time, and it helps you burn fat. On top of all of this, circuit training is both challenging and fun.The fat burning effect of circuit training is made possible through a mechanism called EPOC (excess post-exercise oxygen consumption).

Philly Fit-4-Lifehttp://www.blogger.com/profile/01261748416551469986noreply@blogger.comtag:blogger.com,1999:blog-627913542912836350.post-75652061241181788272008-05-12T22:01:00.002-04:002009-06-07T16:18:22.973-04:00

By just lifting weights twice a week for an hour, women can battle the buildup of tummy fat that often takes hold with aging, a new study suggests. And they didn't even diet. The study focused on intra-abdominal fat, the deep fat that wraps itself around organs and is the most unhealthy because it's linked with heart disease. "One of the most common complaints in women, especially as we continue

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What constitutes a “right diet?” The only correct, accurate answer is that “the right diet” is the one that meets the genetically-based requirements for nutrition of each individual. That’s why there never has been and there never will be one diet that is right for everyone. This formula also applies to sports nutrition, both in terms of peak performance and building muscle. Eat too much protein,

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If you exercise on a regular basis or are now training for an athletic event the type, composition, amount and timing of your meals and snacks can make a difference in your overall physical performance and health.MyPyramid is the new food guide pyramid. It is a useful tool that can help you determine the right amount of nutrients your active body needs.Some key points of MyPyramid include: (

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Retaining the patterns that served our hunter-gatherer ancestors so well in the Stone Age, your metabolism maintains a nearly steady supply of energy whether food is on board or not. It’s a good thing since your brain can’t store any energy on its own, depending instead on a constant infusion of glucose (sugar) from the bloodstream.After a meal, food is digested in your stomach and intestines;

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The glycemic index has been seldom mentioned prior to the recently released Nutrisystem commercial featuring Dan Marino and a number of other professional athletes that claim to have lost weight using Nutrisystem’s meal plan that features the use of the glycemic index as its foundation. The truth is that the glycemic index is real and does work, so it is not a gimmick. The only problem is that

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The following is a guide to help you find the best food’s at the grocery store, and is highly recommended to ensure health and optimal fuel for your lifestyle. The list gives you the top choices from each macro-nutrient group. These choices are the most nutrient dense and beneficial calories you can take in. The substantial nature of these healthy and dense food’s will provide the body with the

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When putting a meal together there are a few things to take into consideration.-First, do we have each of the three macro-nutrients present and accounted for?-Second, are they the correct size?A) Serving Sizes:Vegetables- 1 cup of raw vegetables, ½ cup cooked vegetables, ¾ cup vegetable juice, ½ cup of cooked dry beans.Fruits- 1 piece of medium fruit(pears, oranges), ½ cup of canned of chopped

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“How am I supposed to eat 6 meals a day? I am never going to be able to eat that much, or afford it, and I don‘t have time for that anyway!” This is the common knee-jerk reaction I get when I begin to lay out a diet plan for someone. I know 6 meals may seem like a lot, but if done correctly, it is the same caloric intake as 3 large meals, which tend to slow us down and decrease our activity

Philly Fit-4-Lifehttp://www.blogger.com/profile/01261748416551469986noreply@blogger.comtag:blogger.com,1999:blog-627913542912836350.post-19608951074758919122008-03-18T02:09:00.005-04:002009-06-07T16:16:00.686-04:00

The area of fitness which is the most confusing is nutrition. In general, people are clueless when it comes to what goes into their body, and even more lost when it comes to putting the proper things into it. Although nutrition may seem like an overwhelming subject, it is actually a very simple concept. After you master the basics, you will see how easy it is, and you’ll be on the fast track to

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Finding proper posture is pretty easy when you break it down and become aware of it. The focal point of posture is the spine and keeping it in its natural alignment. This can be achieved by properly positioning the 5 kinetic checkpoints listed below.1) Head- keep it up and in cervical position(squeeze the lemon). Find the area of zero tension, and keep your chin level with the floor.2) Shoulders-

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Feb. 24, 2006 -- During a 2004 Summer Olympics awash in controversies over steroids and supplements, one sportswriter wryly noticed that top American swimmer Michael Phelps was playing it safe -- he preferred to drink Carnation Instant Breakfast between races.Now it appears that the six-time gold medalist may have been onto something. A new study shows that plain old chocolate milk may be as good

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I have recently given the thought of motivation a great deal of time. Motivation is the driving force that propels us to achieve a specific goal. However, each person is motivated by a unique goal, and when they realize what it is that they covet, they are then able to achieve greater focus and determination on the path to accomplishing it. When realized we are able to block out that which does

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A line had formed outside of the Ramsey Student Center for Physical Activities’ weight room. Twenty students were waiting to go into the gym. When one exited, one could enter. The entire process seemed strange. Here were 20 students, who were taking time out of their busy schedule to exercise. They weren’t seeking a thrill from an amusement park ride. They only sought to become healthier. And

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Hello All,I have decided to focus the inaugural Philly Fit-4-Life Blog/Newsletter on the topic of intention, and how it plays a crucial role in our health and fitness. What does the concept of intention suggest, and can you comprehend it? Now take a moment to delineate what intention means to you. It is defined in the dictionary as: Intention- an objective or a plan of purpose. Using this

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