August 2010 monthly newsletter

"Using exercise to heal minor injuries"

"Exercise videos have healed minor injuries, kept my body working properly, and showed me alternate ways to exercise after an injury..." See Mary's full story.

See how YOUR story could win $100 & help your favorite charity.

Three of this month's most popular forum threads:

Suggested videos for tough, "non-relaxing" yoga programs

Thoughts on exercising when you just don't have the energy

Using a high step if you have weak knees

Q. I see a lot of videos that use a stability ball. What are the advantages of using one?

A. Stability balls not only keep exercises fresh and new, but the round surface also adds an instability component. At first glance, it might seem backwards to purposely make your exercises "unstable." But, surprisingly, it really is beneficial. The unstable environment challenges your balance, your postural stabilizers and your entire core. It helps to build your body from the inside out.

Let's look at an example. When you're performing a traditional crunch on a mat, you're actively working the upper abs. However, your body is completely supported by the floor. When you're doing the same exercise on a stability ball, you're still working those abs. But, in addition, you're also recruiting other muscle groups to hold yourself steady on the ball. The obliques, lower back and pelvic floor have to contract in order to stabilize the body and hold the spine in proper positioning. One other advantage -- the circular shape of the ball better forms to the natural curves of the body so it feels nice on the lower back.

But, you shouldn't limit your ball workout only to crunches. Almost any exercise can be performed on the ball -- planks, push-ups, chest presses, bicep curls, etc. The ball tends to make all these exercises more challenging by forcing your body to continually adapt and change.

Don't worry about falling off the ball. Sure, you'll need to be aware of your body position -- but very few people actually slide off the ball. Instead, you'll discover that your body just knows how to adjust.

As you can see, the primary benefit of a stability ball is to train muscles that are often not incorporated into conventional on-the-floor workouts.

But it's also fun! It's great to bounce and play with it, like a kid, every now and then. In fact, if you have kids, you may discover that this funny, squishy ball has become their favorite toy!

Beat the dog days of summer...

New videos by Leslie Sansone, 10 Minute Solution and Sue Grant

Leslie's Walk Off 10 Pounds is a three-mile fat-burner that includes some simple new moves like double step touches and grapevines.

10 Minute Solution: Rapid Results Fat Burner features five different 10-minute segments. You can do them all, or just mix and match.

Sue Grant's Older and Much Wiser is a solid seniors-oriented program. It includes exercises for strength, balance and heart health.

And there's more. See ALL our new videos.

For even more new videos, check the "coming soon" page

Want to see a preview clip of Jillian Michaels' newest Shred It with Weights program? The video is not yet released, but we have a full description on our website. Other soon-to-be-released programs include Denise Austin, Amy Bento, Rodney Yee, Billy Blanks... and his son, Billy Blanks Jr. Also, videos from The Firm, 10 Minute Solution, Elle Magazine and Exhale.

You'll find the latest info on these -- and many more -- new programs on our website's coming soon page.

You'll often find a full description -- complete with a preview clip -- long before the program is actually released. If not, you can easily sign up for an email announcement -- we'll notify you as soon as a full description is available.

You can even place your order now -- before the video is available. That way; you'll be included in our very first shipment (as always, we don't charge your credit card until the video actually ships).

Elisabeth Halfpapp and Fred DeVito

In addition to co-starring in five videos, Elisabeth Halfpapp and Fred DeVito have a unique story -- they've been married for 27 years! We asked Elizabeth about that relationship.

"We met in high school. Fred asked me to his senior prom. I was a sophomore; he was a senior -- cheerleader and football player. Yes, it was love at first sight -- we knew we were soul mates when we met. We have been married for 27 years and have worked together since 1984. We truly enjoy working together. The 'secret' to our successful marriage? Being each other's best friends. Plus open communication, honesty, and respect."

You each come with slightly different fitness experiences. Fred's background is more athletic and PhyEd, while yours is dance. How did you two decide to work together? "I started teaching at the Lotte Berk Method studio back in the early 1980s. Then Fred and I got married and moved to LA so I could open a Lotte Berk Method studio.

"Many of our members were the wives and girlfriends of Hollywood stars -- actors like Sidney Poitier, Glenn Ford and Sean Penn (at that time, Lotte Berk was a women-only studio). But we started getting requests from the guys to take classes because they liked the results they were seeing in their partners! So Fred and I moved back to New York in 1983. And as a result of this feedback, we started classes for men! Fred, of course, became the first male teacher!"

So you both are Lotte Berk veterans. Please tell us a little about that Method and how it influenced your own "Core Fusion" method? "Yes, we managed, teacher trained, and taught this method for 22 years. Lotte Berk was a modern dancer in London who had a back injury from dance. She worked with orthopedic doctors to develop safe back movements. She combined her dance experience using a barre for leg, gluteal, and abdominal work with orthopedic exercises from the doctors. The technique was first called "Rehabilitative Exercises." Lydia Bach, an American student of Lotte's, brought this movement class to NYC, added more stretching, and named it after Lotte.

"Our Core Fusion class is a modern update of the Lotte Berk Method. It incorporates all of the above while also making the exercises more gender-neutral. We updated this method by adding yoga breathing, a meditative component and a focus on position alignment. It's designed to safely and quickly change the body -- long, lean thighs, high round glutes, strong functional abdominals plus back strength, and flexibility. We also have more of a Pilates neutral spine emphasis vs. the Lotte Berk "tuck under" positioning. Plus we have developed more sports, yoga, and cardio component classes such as Core Fusion Yoga, Core Fusion Sport, and Core Fusion Cardio."

See all five Exhale videos.

Kettlebell workouts

Yes, fitness trends seem to come and go. Remember leotards and wristbands? Well, they may never come back. But others seem to resurface years after their initial popularity. This holds true for the kettlebell. Originated in Russia in the 18th century, kettlebells have been around for hundreds of years. Today, thousands of fitness enthusiasts are incorporating the good old kettlebell into their programs.

Okay, maybe you're asking, "what's a kettlebell?" It's essentially an iron ball with a handle. This design allows you to easily and safely lift resistance with momentum -- in a swinging motion. Performing total- body movements while swinging the kettlebell simultaneously merges cardiovascular exercise with strength training. An American Council on Exercise research study, "Kettlebells: Twice the Results in Half the Time?," states that kettlebells offer a highly effective workout. The study shows that these workouts help burn lots of calories as they boost strength, cardio and flexibility.

For example, let's take a look at the double-arm swing. You place a kettlebell between the legs -- legs are hip to shoulder width apart. Then squat down and grab the kettlebell with both hands. Starting with your lower body, move upward to a standing position, swinging your arms and the kettlebell until they're parallel to the floor. Control the kettlebell back to start and repeat. This total-body exercise helps strengthen both the upper and lower body. The speed of the movement adds a dynamic quality, enhancing flexibility. And, as you perform more repetitions, you'll notice your heart rate also increases. A comparable traditional squat with a front shoulder raise will also strengthen the legs and shoulders, however its range of motion and cardiovascular qualities aren't nearly as strong.

Like anything, there are precautions. Any time you lift weight with speed, it's critical to pay special attention to form and body position. Be careful -- it's easy to arch your back on the double-arm swing which can strain your lower back.

Kettlebells come in a variety of resistance levels, so just start slowly and progress appropriately. Also, be extremely aware of your surroundings. Make sure you have enough room to safely swing the weight and that you have a good grip on the kettlebell during every movement. You don't want to see a flying kettlebell crashing through your living room window.

Give it a shot, see what you think and burn those calories! Hey, maybe it's time to dig out those old leg warmers too...

A few of our more popular kettlebell programs are: Gin Miller's Calorie Burning Workout with Kettlebells, Amy Bento's Kettlebell Dynamics and Kettlebell Bootcamp with Angie Miller. If you don't yet have a kettlebell, you might try 10 Minute Solution: Kettlebell Ultimate Fat Burner; it does kettlebell-style moves with a dumbbell. Or you may want to look at a couple videos that come with a kettlebell --The Firm: Kettlebell Kit and Kettlenetics.