Diamond Cut^®

We collected these 24 fitness tips from interviews, shows and quotes so you can get Jackie Warner’s advice all in one place…

On Nutrition…

1. Eat low glycemic, low refined sugar meals.

2. Her motto - “Everything done in moderation.”

3. Every weekend is a cheat weekend. But Mon-Fri be strict with your nutrition.

4. Have a protein shake for breakfast.

5. Be careful of high sugar content in canned foods

6. Flavor foods naturally

7. Fresh salsa is one of the best low fat food flavorings

8. Don’t skip meals. It puts your body into a starvation mode and increases the chances that more of the calories from your next meal will be stored as fat.

9. Don’t drink diet soda - it can trigger a craving for carbohydrates.

10. If you are eating out, start with the vegetable portion of your meal, then move to meat, then finally the starches.

11. Eat “The Good”, “The Bad”, then “The Ugly” foods. The trick is to make yourself full on the GOOD foods so you will eat less of the UGLY foods.

On Abdominal Exercises

12. “Crunches are a waste of time”

13. Lifting weights with exercises that target the big muscle groups (chest, back, legs & butt) is the way to get better abs.

14. The only way to truly get shredded is to have a pretty balanced diet with a nice balance of cardio, but most importantly, weight lifting.

On Working Out…

15. Cardio is over-rated - resistance training your big muscle groups is what speeds metabolism.

16. If you can’t afford a personal trainer, educate yourself on fitness. Buy a fitness magazine or book.

17. The plyometric jump squat and lunges are great for your butt.

18. Fitness is about the “Three F’s” of Function, Form & Fatigue. It’s about performing the right function back-to-back with perfect form to complete fatigue.

19. For great shoulders and arms… Do the push-up/punch combo. Start by doing as many push-ups in a row as you can. Then stand up, grab a couple of soup cans and punch one arm out, then the other, for one minute.

20. It’s not about how much time you spend in the gym. It’s about getting the most bang for your buck.

21. Swimming is great total body exercise.

22. Simplicity is key. Do not over-think your fitness routine or your diet.

On Health Insurance…

23. Less medication, more motivation.

24. High intensity training can lessen the need for sleep aids and anti-depressant medications.

Here’s an innovative way to motivate a client who likes to watch T.V.  Hook the EnterTrainer up and wear its heart rate monitor to exercise while watching T.V..  

Your client needs to keep their heart rate up in their target zone to keep watching.  If their heart rate drops too low -  first the T.V. sound goes off and then the T.V. shuts off completely.

Now that’s motivation!

Nearly 300 IDEA fitness business and program directors across North America responded to the organization’s annual Fitness Programs and Equipment Survey.

The respondents are fitness professionals who represent a blend of small and large health clubs, specialty studios, personal training facilities, colleges, corporate and hospital fitness centers as well as parks and recreation programs.  Among the findings:

Fitness Services

• Personal training remains the most frequently offered program. One trainer working with one client is offered by 84 percent of the respondents. Optimism remains high that personal training will continue to grow, as expressed by 64 percent of those polled.

• Personal training sessions with two to five clients are emerging as a popular option as people seek greater variety or value from their workouts. With 68 percent sharing sessions with two clients and 44 percent working out with three to five clients, it’s clear multi-client personal training continues to climb.

• While Pilates and yoga remain very popular (offered by 64 percent and 58 percent of the respondents, respectively), the survey revealed that after a brisk increase in availability over recent years, the number of these classes might be leveling out.

• Pilates and yoga appear to remain independent activities. Only 32 percent reported a fusion of yoga and Pilates, 24 percent a fusion of Pilates and traditional strength training and 23 percent a blend of yoga and traditional strength training—numbers that have not changed over the past three years

• Those who offer Gyrotonic® or Gyrokinesis® exercise feel it has significant growth potential. While presently only three percent of respondents said they offered these programs, 63 percent of those respondents expect this area to grow.

• Fitness assessments, while a low-profile activity, maintain a role among the most offered options according to 84 percent of those surveyed.

• Traditional “aerobics” classes continue to decline, with all types combined (high-, low- and mixed-impact) still being offered by roughly half of the respondents.

• Boxing-based and kickboxing classes dropped nine percent over the past year and now are offered by only 39 percent of the respondents.

Survey Findings Regarding Equipment

• Barbells and/or dumbbells as well as resistance tubing and bands are the most frequently offered equipment, provided to clients by 90 percent of the respondents. The number of personal trainers and the prevalence of equipment-based classes likely heighten the usage of free-weights.

• Stability balls were favored by 89 percent of respondents and 45 percent said they believed usage would continue on the upswing.

• Two-thirds of respondents said they expected the use of Pilates’ equipment to grow.

• Over the past nine years, elliptical trainers have shown a 30 percent growth to where they now are close to the ubiquity of treadmills. Stair climbers and upright cycles, meanwhile, both have suffered 23 percent declines.

• The popularity of many pieces of fitness equipment remains stable, if not growing. This is an indication that businesses are probably using the gear and experiencing an advantageous return on investment for their purchases.

• Specialized balance equipment, foam rollers and small balls have continued to gain favor over the past three years, probably because more fitness professionals have learned how to use them and see applications for a wide variety of clients.

Survey analysis from July - August IDEA Fitness Journal