In a word, muscle.

Before the industrial age — when we began figuring out a variety of ways to make machines do the work we previously had to do for ourselves — everyone,  man woman and child, had leaner more muscular bodies. Whether you were walking great distances, or hauling wood for fire or shelter, or bending over constantly, humans were always in motion.

Today for so many of us, toned arms, legs, hips, backs and shoulders have given way to all those obvious and not so obvious places where fat accumulates on our bodies.

A pound of fat weighs the same as a pound of muscle, just like a pound of marshmallows weighs the same as a pound of rocks. The difference is that a bag holding a pound of fat (just like the one holding a pound of marshmallows) has to be a lot bigger than the bag holding a pound of muscle or rocks.

That same space requirement plays out when applied to our bodies. Those two women, both weighing 123 pounds, have completely different shapes, largely because one is fat dominant and the other is muscle dominant.

But that pound of muscle — besides making you look leaner — does one other wonderful thing for you: we burn approximately 2 calories a day for each pound of fat that we carry, but for each pound of muscle, we burn 50 calories per day.

So muscle pays big dividends in allowing us to consume more calories each day without having to “watch our weight.”

That said, if our two women (one a gym regular and the other…not) had a difference of ten pounds of muscle and fat, the leaner one could consume 480 calories more per day, without gaining an ounce.

At this point you’re probably wondering, how can I get some more of that calorie-burning muscle, and lose some to this unproductive fat. In truth, muscle tone can be gained in a variety of ways. But now that we’re no longer hauling water or firewood up to our camp, or beating laundry against river rocks, we have to be a little more creative.

Thank goodness that there’s a booming exercise industry, which has gotten creative for us and provided us with countless ways to move, lift, and stretch. When you’re not at your desk, not on the couch, and not sitting on a bus, train, or in your own car, there’s a good chance you’re doing things that will add to your muscle tone. From working in the garden to pushing a vacuum cleaner, from washing the car to cleaning the windows, you’re raising your level of muscle tone.

However, the problem with daily chores is you’d have to do more of them then there are hours in the day to achieve the kind of tone you’d like to see. That said, the fast way to add muscle is through more pronounced acts of exertion.

Those shoulders on swimmers are no accident. Those calf and glut muscles on runners and distance walkers are no coincidence. The fastest way to add muscle is with weight resistance training.

Don’t think that means going into competition with Wonder Woman. You can start out and get a lot of benefit from weights that are just two to three pounds each. There’s about a thousand books on weight lifting for women made easy. And those who take the time to learn something about resistance training often get hooked on the activity. The hard work can be a bit of a drag, but those toned arms, that flat tummy, rising butt and shapely legs is enough of a reward to get you addicted.

Take time and enjoy the process of swapping fat for muscle. It’s a choice you’ll be happy you made!

_________________________________________

Martin Brown is the Heath Channel Editor for SingleMindedWomen.com, and co-author of The Complete Idiot’s Guide to Finding Mr. Right.

His latest book is Fit in 50 Days.

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But at that point, would they really want to?

More importantly, would their girlfriends want to see it?

From the research of 2,000 men it was easy to see why so many British men were in such a poor state of health. Don’t forget of course that our homegrown American lads are not all so different from their British cousins when it comes to their own issues of health and obesity. Some of the study’s other results included:

• 30% of men surveyed admitted to drinking alcohol three times a week
• One in ten admitted to boozing on a daily basis
• 21% claimed they rarely pay attention to what they eat – that figure rising to 29% amongst 35-44 year old men
• One in ten men never exercise

Further, as the report points out, it would appear that these tubby British males would consider doing something about their weight only if certain dire results occurred from their excess weight, such as:

• 52% would lose weight if they were constantly embarrassed about the way they looked
• 36% would only lose weight if they grew male boobs (Moobs! in Seinfeldian terminology)
• 52% would only lose weight if they received a serious health warning from their doctor
• 35% would take action if they were unable to have sex for an extended period of time
• 25 % would shed the pounds after consistent nagging from their partner
• 21% would lose weight if they were unable to reach down and tie their shoe laces.

It really doesn’t matter what side of the pond you are in, we have plenty of fat men in America as well. And from the standpoint of helping get these men past their problems: Would you tell a guy whose weight and alcohol intake was out of control that it was time to “shape-up,” or ship out?

Men are deeply effected by what women think of their appearance. Be it casual friends to intimate partners, the closer the relationship, the more likely a man is to be concerned about how his appearance and his behavior is perceived.

In countless ways, women have been extending the longevity of men. Women are far more likely than men to seek medical advice for a potential health threat. More likely to have preventative procedures physicals, mammography, pap smears and more. Men, as you can see in this survey, prefer to ignore health concerns, and much like a top will simply keep spinning until they topple over.

To the question: Would you date a fat man, let alone one with a drinking problem?

Most women would likely answer, “No!” But in truth the man you started out with is often not the man you wind up with. And many women find that reasonably thin, more often than not sober man, changing for the worst before their disappointed eyes. As a woman, you should never underestimate your ability to change a man and his neglectful ways. Much of how he sees himself is a reflection of how you see him.

If you insist that he do better, with surprising consistency a man will respond.

Often a woman’s success hinges on an effective blend of persistence and patience. In the end, it’s your choice as to whether you date a fat man with a drinking problem or not. Some men are simply bound and determined to drive their health over the edge. That doesn’t mean you need to be sitting in the passenger seat as they take the plunge. It’s not a problem you created, but hopefully it’s a problem you can help to fix.

________________________________________

Martin Brown is the Heath Channel Editor for SingleMindedWomen.com, and co-author of The Complete Idiot’s Guide to Finding Mr. Right.

His most recent book, Fit in 50 Days: Creating the Habits that Will Keep You Lean for Life, is available now.

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Now “extra weight,” can mean anything from 5 pounds to over 100, and certainly the woman who wants to lose five, ten, or fifteen pounds has an easier task than the woman looking to lose thirty or more pounds.

But regardless of the amount of weight you want to lose, the issues are the same: diet, stress, age, activity level and more, all play a part in determining your total weight.

There is one simple equation that stays unchanged, from one individual to another.  You probably know what that equation is:

When you consume more calories than you burn during any given day the result is net gain in weight.

Now, reverse that rule, and the result is a weight loss.

The equation is simple. The how to get to the loss, that’s the hard part.

It’s always disheartening to know that 95 percent of pounds lost on one of a thousand different diet plans is gained back within twenty-four months. That’s why I have always believed that resolutions (think New Year’s Day of any given year) don’t make you reach your weight goal.

Only the establishment of new habits can cause you to lose excess weight and to keep it off.   One habit to develop, if your serious about losing weight and keeping it off, is to start lifting weights at least three to four times a week.

You can do it in a gym, or at home. You can do it many different ways, but if you want to lose weight, lifting weights can help you greatly to reach that goal.   As we age, starting around age twenty-five, we lose about 4 percent of our total muscle mass every decade up to the age of fifty.

After fifty, and or after menopause, that rate increases dramatically to an average of ten percent every decade for the balance of our lives.   This is critically important because your body burns approximately 50 calories more per day for every additional pound of muscle mass.

So if you are, for example, age 35, weigh 130 pounds, are 5’7” and you do light activity during the day, your caloric burn rate is about 1,750 calories per day. Now, if you begin lifting weights and replace and/or add five pounds of lean muscle mass, you would lose 250 calories per day even while maintaining the same diet of 1,750 calories.

In a 30-day month you would achieve a caloric deficit of 7,500 calories. That means if you kept the exact diet you have today, you would drop a little more than 2 pounds per month, shedding over 25 pounds in the period of one year.

If you want to do your own burn rate calculation go to this calorie count meter at http://caloriecount.about.com/cc/calories-burned.php.

Remember, of course, that all numbers are estimates, but one fact is inescapable, increased muscle mass is a direct route to weight loss. There are about 500 books on working out with weights. Go online, or to a bookstore, or library and browse through several of them and see which ones you like.

Lifting weights does not mean you’re preparing to compete in the Miss Universe bodybuilding competition. It means that you want to reverse many of the signs of aging and you want to be able to have a slice of pizza and a hamburger now and then without feeling that it’s going straight to your hips.

Lift to live. It’s one very healthy way to get weight off and keep it off.

_____________________________________________

Martin Brown is the Health Channel Editor for SingleMindedWomen.com

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It can be done just about anywhere without anything more than a good jump rope and cross training shoes. If you’re looking to rev up your exercise program, consider adding a couple of days or jumping rope to your regime. Here are some tips on jumping rope provided by Anna Sandwall, Vice President – Jump Rope Institute and Jump Rope Technology, Inc.

1). Overall fitness benefits to jumping rope

A 150 lbs person burns approximately 13 calories per min when jumping at a leisurely pace of 120 RPM (revolutions per minute). It is a total body activity that engages almost every muscle of the body. It helps develop speed, quickness, agility, balance, coordination, BONE DENSITY, aerobic and anaerobic conditioning while toning and trimming the buttocks, tummy and waistline.

2). Jumping rope compared to other forms of exercise

Rope jumping is one of the most efficient ways to develop cardiovascular fitness because it is a total body movement. In fact, 10 minutes of jumping at 120 RPM provides the same cardiovascular benefits as 30 minutes of jogging.

Jumping rope for 10 minutes at 120 RPM produces the same cardiovascular fitness as the following activities:

Activity / Time

Cycling 2 miles in 6 minutes

Handball 20 minutes

Jogging 30 minutes at a moderate pace

Running 1 mile in 12 minutes

Swimming 720 yards in 12 minutes

Tennis 2 sets

3). Type of equipment

Wear cross training shoes with good forefoot padding, since you are landing on the balls of your feet when jumping correctly. For the best training effect and learning curve, use a PVC speed rope that is aerodynamic, adjustable for your height, and easy to turn. We recommend the Buddy Lee Hyperformance Jump Ropes at www.buddyleejumpropes.com. They are suitable for beginners learning the skill of jumping as well as for people with more advanced jump rope skills. Also be sure to choose a good surface with equal give and rebound, such as a wooden or rubberized floor.

4). Length of rope

If you are a beginner, stand on the center of the rope with one foot. The tip of the handles should reach to your shoulders. This is the standard length. When jumping with the rope, look straight ahead, keep your body upright, arms close to sides and elbows at a 90 degree angle while making small circles with wrists. Jump only high enough to clear the rope (3/4” off the surface). The rope should barely skim the surface while jumping. At this measurement the rope should clear the head by approximately 12 inches. If the rope smacks into the surface, your rope is too long and you will need to shorten it.

If you are an intermediate to advanced jumper, you will want to use a shorter rope, as it will turn faster. Measure the rope to your underarm instead. Stand on the center of the rope with one foot. The tip of the handles should reach to your underarm. For more advanced jumpers, try the upper chest measurement. Stand on the center of the rope with one foot. The tip of the handles should reach to your upper chest.

5. Learning the proper technique and form

We recommend Buddy Lee’s Jump Rope Training book and DVD at www.buddyleejumpropes.com. They break rope jumping down into a system that teaches the biomechanics, basic techniques and programs for easy learning and to help you develop correct form while maximizing the benefits of rope jumping. This is sure to get you off to a jumping start. Also check out this site for more information regarding jump rope classes offered at select Gold’s Gyms.

Buddy Lee’s Jump Rope Institute recommends learning rope jumping through a system that teaches you step by step how to jump the correct way. A combination of quality equipment and programs can help motivate you every step of the way to keep you jumping your way into maximum fitness and the winning difference! Rope to success!

Certified Buddy Lee Master Jump Rope Trainer, NPTI, ACE. www.jumpropeinstitute.com

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Where is the female culture?

If you think about it, it is a pretty strange society that banishes women outside the walls of society-building interaction.

If we don’t like this culture, guess what, magnificent femmes? We are going to have to create our own. A culture that is tolerant of what we want to achieve in life, a culture that encourages women to live fully.

The first thing we want to stop doing is working out like men.

Traditional gyms and exercise programs created by men do not preserve the natural curves of a woman’s body.  Close your eyes and imagine the letter “S.”  Now fill in the curves of that S shape with your hips, thighs, breast, butt, shoulders, calves, even the locks of your hair.  Now open your eyes and gaze down at your body.  There are dozens of S curves on your female body from head to toe, and they are all filled with natural sensuality simply because they are soft, rounded and feminine.

As women we want to tone our S shape, fortify our core abdominals and increase our upper body and back strength.  But we never want to eliminate our natural sensuality, our blessed female form.  Accentuate your S shape at home.

Try the following exercise from my book The S Factor:  Strip Workouts For Every Woman. If you don’t have a pole at home, a wall will do just fine:

S FACTOR POLE SLIDE

1. Stand with your back against the pole or wall, feet about a foot away from it and anywhere from 4 inches to 2-1/2 feet apart, depending on how modest or not so modest you want your slide to be.  Arch your back and press your butt against the pole or wall so that the only parts touching are your butt and upper back.  Come up into a demipointe on your feet.  Your hands may hold the pole above you or rest on your knees.

2.  Slide SLOWLY down the pole or wall like syrup drizzling down a syrup bottle, using your quads to control the speed.  Give yourself a count of ten to descend.

3.  Slide down halfway and then back up, repeating 20 times.  Finish in a deep squat.

You should feel this exercise in your calves, thighs and lower back.  Remember to move and breathe slowly as you feel your body slide down into a deep S shape.  Turn down the lights, turn on some rich, seductive music and try it again, matching the rhythm of your breathing to the music, dripping down the pole or wall like molten gold.  You’re an S woman now!

Sheila Kelley is an actress, author, filmmaker, classically trained dancer and passionate voice for the advancement of women in the world.  She discovered poledancing when she starred in and produced the film, Dancing at the Blue Iguana, in which she played the role of an exotic dancer.  She  combined her knowledge of ballet, exercise and poledancing into the most effective fitness dance workout ever devised for and about women – S Factor.  She is married to actor, Richard Schiff of The West Wing, and has two children, Gus and Ruby.  Visit SFactor.com to learn more!

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Congratulations! You’re well on your way to a new you!

However, there are a few things to keep in mind in order to maintain those healthy resolutions. Here are a few of my favorite tips for keeping those resolutions on track.

1.  Create a realistic weight loss goal and time frame in which to accomplish it.  An extreme diet may help you drop lbs quickly, but it won’t last and will most likely cause weight gain in the end.  Aim to lose 1-2 lbs per week for healthy, sustained weight loss.

2.  Plan your exercise routine, put it in your calendar, and set reminders.  Having something in your calendar will help remind you of your goals and keep exercise momentum going when you’d rather do something else.

3.  Commit to a goal, and share it with others. Studies show that when we communicate our goals to others, we’re more likely to stick to them.

4.  Know yourself and plan ahead. If you find that there are certain times of the day where you tend to overeat or reach for unhealthy snacks, remove temptation by bringing healthy snacks to work with you.

5. Remember that weight loss requires a caloric deficit, which means that you burn more calories than you take in. Be careful not overeat or indulge simply because you’re exercising more.  Many people “reward” themselves after a hard workout with a big meal that ends up replacing all or more calories than they just burned.  Before a workout, make sure to get enough complex carbohydrates AND protein, and after the workout, concentrate more on protein to help muscle repair and tone.

Make sure that the snacks are:

• high in protein so that you’ll feel fuller longer
• low in refined sugar that you don’t spike your blood sugar levels and crave sugar the rest of the day.

Heed this advice and you are sure to be the hot bod on the beach this summer!

About Lisa Corsello

Lisa Corsello has worked as one of San Francisco’s premiere personal trainers and nutrition counselors. She recently used her extensive training and fitness background to develop a hot new fitness technique called Burn. The 55-minute workout brings the benefits of dynamic individualized workouts to groups using a method that draws upon the best of pilates, strength and core training for optimal results. In addition to classes, Burn offers individual nutrition counseling and body composition assessment. For more information on her new workout studio and to view the class schedule, visit www.burnsf.com

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Belly Dancing: A Workout for for Mind and Body

Belly dancing exercises both the body and the spirit releasing a powerful female energy. It has been in existence for over 5,000 years, so there must be something to it! Originating in the Middle East where women were cloaked and considered a father’s property until she became a man’s possession, belly dancing enabled a woman to control her own space and express her full range of emotions in the small circle she controlled.

Because of the movies, many of us imagine belly dancing to be a sexual performance for the sheik or other men. However in reality, this was rarely the case. Mostly women danced together or for each other to communicate subtle female expression of the human condition. Older women would teach younger women about sensuality, celebrating their potential for creativity – the belly- the cradle of civilization.

Belly dancing is relatively easy to learn. It differs from a more technical dance like ballet which is angular and elongated, disciplined and carefully choreographed. Instead belly dancing is circular and impromptu, delighting in the roundness of the female form and natural self-expression. Curves are an asset. A wonderful byproduct: Women begin to truly feel their bodies to cultivate a positive self image – quite an accomplishment considering the idealized and unnatural cultural and media-driven images women have to contend with.

This dance presents a great workout opportunity for abdominals, hips, glutes, quadriceps, calves, back muscles, shoulders and arms. If you believe that belly dancing is primarily an abs workout and that you will achieve washboard abs, forget about it. Legs drive the dancing which is performed mostly with bent knees, known as the motorcycle position, in order to freely rotate the hips. Generally, the workout is low impact, but can be quite aerobic depending on the music.

To experience the power of this dance just tie a sash around your waist, turn on the music and feel the rhythm –the movement happens on the inside emanating outward. After a few lessons to learn the basics either in a class or by video, you might consider getting a costume or at least some accessories. When you wear the costume or add a belt which is decorated with sequins and chains, you will be transformed into a belly dancer- 90% success rate. I recommend taking a class as it is more gratifying because you will bond with other women and most likely your instructor will ask you to perform for each other. This will release your inhibitions and open you up to that hidden girl within who once had dreams and expressed herself naturally and spontaneously. You can find belly dancing classes in gyms and continuing education classes.

Most women want to know if belly dancing will help them lose weight. Like any physical activity, weight loss depends on factors like the frequency and length of the workout and the exertion level. If you move continuously like doing traveling steps and shimmies, you will obviously burn more calories. Belly dancing will give you two specific workout benefits: Cardio and toning specific muscle groups.

This workout is great for all fitness levels and because it is fun and not intimidating, research shows that participants keep it up. I have been belly dancing for years. After three or four sessions, I observed that all the twelve women in my class which grew to twenty, even two clinically obese women, started to feel more attractive, sensual and free to cut loose. Marie, a fit grandmother who strength trains and does cardio kickboxing, would come to belly dancing class because “it provides a great break from traditional gym workouts.”

An overview of a typical class

My classes would generally begin free style to three minutes of slower warm-up music. Then for the next ten minutes we imitated or attempted to imitate our instructor’s new move. Then the music would speed up for the next fifteen minutes and our teacher had us follow her in an entire dance routine based on movements we had learned in past classes along with the new move. We kept repeating these few steps. Sometimes we did them with our eyes closed to feel the move. This included creating a circle with our rib cage to give our upper abs and waist a workout. We made waves with our arms; we used our fingers, hands and arms to make snakelike movements. Each week’s repetition made us flow more gracefully. While the class was mirrored, we didn’t need the mirrors. Next we reached for our veils (sheer scarves) and did ten minutes or so of veil work, using our arms to reach up and twirl the long scarf or run across the room with our veils overhead. Sometimes we would cue up and do traveling steps across the room with or without our veils. At the end of class we would do faster shimmies at full strength and really let go in a drum solo with each of us performing in the middle of a circle of women. At last a cool down was followed by some floor work and stretches.

It is good to leave the straight lines of your personality from time to time. Liberate your hidden girl with joy and spontaneity, leading you on a lifelong journey to embrace yourself.

Debbie Mandel, MA is the author of Addicted to Stress: A Woman’s 7 Step Program to Reclaim Joy and Spontaneity in Life, and Turn On Your Inner Light: Fitness for Body, Mind and Soul, a stress-management specialist and lecturer. She is the host of the weekly Turn On Your Inner Light Radio Show on WGBB AM1240 in New York. To learn more visit her educational site: www.turnonyourinnerlight.com

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What are the benefits of women working out or dieting together?

Having someone to support you through the ups and downs of weight loss is extremely beneficial.  It is really common to feel frustrated, fatigued and confused when you take on a new fitness or diet plan, and knowing that you aren’t alone can be very helpful.  Because it takes time to see results, there’s a high rate of dropping off the plan during the first few months.   Knowing that you have someone there to help you though those times and to act as a sounding board is a fantastic way to get through the difficult days.   It’s a lot harder to skip the gym when you know your friend is there waiting for you.  Also, it can be empowering to feel that someone is looking to you to help them during their hard times.  Staying positive for a friend in need can leave you with a more positive attitude towards your own plan.

How can women getting fit together help each other through setbacks, lack of motivation to exercise, etc.?

Begin by coming up with a few short and long-term personal fitness goals.  Where would you like to be in 2 months?  6 months?  One year?  Then, try to identify why you have chosen your goals.  Have your friend do the same, and go through your goals together.  Talking about what you want and why you want it will enable you to envision it, and it’s a great way for your friend to help you stay on track with positive reminders of your goals and underlying motivation.

Accountability is a key factor in the success of your plan, so create a contract with your friend that includes each of your goals and outlines how you will help each other realize them.  Set periodic check-in times with your friend to go over the contract and discuss how it’s working.  Encourage one another and celebrate accomplishments.

What are the risks to the relationship if one friend is more successful than the other?

Jealousy and frustration will likely occur if one friend is having more success with the plan.  Recognize that this is normal, and refer back to your personal goal list and remember that you each have different bodies, lives, and goals.  We all have good and bad days, so remember to stay focused, and realize that if your friend is seeing results, that reflects positively on you as a motivator!  Use your friend’s success to help boost your belief in your pact and your ultimate success.

Might women trying to get fit together be more successful than if they were attempting to get fit individually?

It’s really important to have someone to support you through the rough times.  Most people will experience a variety of ups and downs, especially during the first few months.  It helps to have a friend around to help you through the roller coaster ride and remind you of your accomplishments and help you stay motivated.  Being there for a friend in need can help you stay on track, as you know that you’re counting on each other for support. Feeling responsible for someone else’s success can act as a motivator as well:

Begin by coming up with a few short-term and long-term goals.  Where would you like to be in 2 months?  6 months?  One year?  Make a pact or an agreement with your workout buddy to support one another, and to stay true to your focus.  Recognize that this is not a competition, and realize that your body and goals are unique.

About Lisa Corsello:
Lisa Corsello has worked as one of San Francisco’s premiere personal trainers and nutrition counselors. She has been the featured fitness expert on WebMD, SheKnows.com and Family Doctor Magazine. For more information on her new workout studio in San Francisco, visit www.burnsf.com

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Lisa Corsello, owner of Burn, an innovative San Francisco workout studio that offers group fitness classes that merge pilates, weight training and cardio, offered up her before, during and after workout tips on beating the summer heat.

Before your work out:

• Corsello says, “Check out you local 5-day forecast and modify your workout schedule accordingly. Plan to exercise during the coolest hours of the day.”

• It’s important to first speak with your physician to make sure that you are OK to workout in your current local conditions.

• “Fatigue is a real problem on hot days,” she adds. So be sure that you have gotten a good night sleep the night before your planned exercise activity. Also, allow at least one day of rest and recovery before your next workout.

• As a rule, if you’re heading outdoors, arm yourself with sunblock, lip balm, visor and make sure to wear clothes that wick away moisture.

Invest in electrolyte replacement options such as an electrolyte pill that can be purchased in any local health store or pharmacy, sports drinks or Pedialyte.

• Visit your local sporting goods store for hydration belts that come equipped with small plastic containers for water or sports drinks. These are great if you plan on hiking or running outdoors.

Lisa’s Tip: Sports drinks and Pedialyte tend to be very high in sugar which can lead to a spike in energy levels that can ultimately lead to early fatigue, especially on hot days. Try to keep your energy level in check by mixing 2 parts of water for every 1 part of the sports drink.

During your workout:

• Be more conscious of your body. Hot weather can lead to low energy levels. So modify your workout by decreasing the heaviness of your weights and/or decreasing reps and taking breaks when you need them.

• Be on the lookout for headaches, dizziness, blurred vision and nausea. These are signs of heat exhaustion. If this happens, Corsello says, “Stop your workout immediately, rest and hydrate.”

• Continue drinking H2O or your chosen electrolyte replacement throughout your workout.

After your workout:

• Add an additional 3-5 minutes to your cool down.

• Lisa warns, “Don’t overstretch. Your body’s muscles are more malleable in the warm weather and overstretching can lead to an injury.”

• Continue to hydrate even after your workout is completed.

Alternatively, on days when the heat is just oppressive, Corsello offers up these tips:

• Don’t expand on your regular workout routine during hot days.

• Swimming is also a great workout alternative.

• On really hot days, working out in climate controlled environments, such as a gym or dance studio are always the best options.

As a personal trainer for more than 5 years and now a fitness studio owner, Lisa has successfully applied her vast fitness know-how to everyone from the absolute beginner needing basic knowledge to enthusiasts who want to professional athletes in training. So, when it comes to working out, this woman knows her stuff. Heed her sage advice and this summer you will be sure to beat the summer workout woes!

For more information on her new workout studio and to view the class schedule, visit burnsf.com

____________________________________________________________

Allison Neves is a freelance travel and fitness writer from San Francisco, California. With parents from San Salvador and Hong Kong, she’s made a personal commitment to re-connect with her roots by traveling extensively through out Latin America and Asia. When she’s not trying to save the world one press releases at a time, Allison spends her time with her time traveling, stretching her limbs in a pilates studio, scuba diving and spending time with best friend and husband, Travis. More information on Allison can be found at: www.operationink.com

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Enter to win a free month of UNLIMITED classes at San Francisco’s Hottest New Fitness Method – Burn – and receive a FREE session! Burn is a unique method that merges pilates, weight training and cardio to create a body sculpting, heart-pumping 55-minute workout.

Why Burn Works: In order to truly train the body effectively, the heart, muscles, and core need to be challenged in a variety of ways. To achieve this, each class provides a circuit of exercises to keeps participants challenged, motivated, and engaged. You can expect to work every major muscle group using exercises that are challenging and focused.

The Burn Components:

Pilates Springs are used to firm and lengthen the entire body while increasing flexibility and engaging the core.

Weights are used to tone and strengthen the muscles, increase metabolism, and prevent injuries.

Cardio Exercises will increase your heart rate, increase endurance and burn calories between resistance training sets.

Footbar and Mat Work for the Core will provide effective new ways to engage and work all of the abdominal muscles to create a strong, lean and powerful core.

“I created Burn because in my 5+ years as a personal trainer, I believe I‘ve discovered the most universally effective way to help people achieve their fitness goals, look, and feel better while having a little bit of fun, too!”

—Lisa Corsello, personal trainer and nutrition counselor, Lululemon Ambassador & creator of Burn.

How to enter:

1. Visit burnsf.com.

2. Go to the schedule & pricing tab.

3. Select a session that works with your schedule.

4. Register online.

5. After selecting to purchase an individual $19 session, continue to the next page, then enter PROMO CODE: SMWPROMO in order to get your class FREE!

All of the names of the SingleMindedWomen readers who register will be added to a drawing that will take place August 10th. Winners will be informed that week.

More information on Burn can be found at www.burnsf.com.

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