AUGUST 2008 NEWSLETTER

Q. I'm just starting an exercise program so I need to buy some equipment. But I have a limited budget. What items should I focus on first?

A. You don't need lots of fancy equipment. Just a few specific tools will equip you for a huge range of workouts. Here are three pieces of equipment that will put you well on your way to cross-training bliss:

A Step-Bench. Using a bench will give you the chance to do everything from cardio (step aerobics, speed and agility drills, etc.) to strength training (using the bench to support or intensify exercises). Benches can be easily stored under the bed or propped upright in a closet so they're perfect for home use. Plus, you can vary your intensity by adding or removing additional risers.

A Stability Ball. The ball will increase range-of-motion and add a balance element to an endless variety of exercises as it engages your abs (since your core is always hard at work keeping you balanced, even if you're just sitting still!). The ball also helps with correct form. For example, putting the ball between your mid-back and the wall during squats will help keep your weight back on your heels which protects your knees. Finally, it's an intensity booster. For example, doing push-ups with your hands on the sides of the ball -- instead of the floor -- is a sure way to get a tight upper body.

Two sets of dumbbells. Yes, they only count as one tool, but having two sets is very useful. One set should be low to moderate weight for smaller muscle groups like shoulders. The other should be a heavier weight for the larger back and lower body muscles. Note: If a problem like arthritis keeps you from comfortably handling a dumbbell, you could use a medicine ball or  weighted balls instead.

All of these items are easy to store and can be used in almost any workout. Starting with these three simple tools will provide countless workout options. As you expand your video library you can add additional pieces like a BOSU and resistance tubing.

Are drumming workouts the next  "big thing?"

"Drums Alive" is a simple concept -- you exercise by beating on a stability ball with drumsticks. The idea was invented in Germany by Carrie Ekins. It's now  seen in clubs in Germany, Britain, Japan and a few US locations.

The program is easy to implement because no special equipment is required (other than ordinary wooden drumsticks). The stability balls are  placed on regular step-bench risers to boost their height. Then the exercisers beat on the balls from a standing position. 

The workouts are reported to "increase blood circulation, improve neurological responsiveness and increase spirits."

Could drumming really be serious exercise? Actually, yes. Clem Burke, the Blondie drummer, recently participated in a British university study. They found that his heart rate averaged 140 to 150 beats per minute. And he burned 400 to 600 calories per hour. The study's author concluded that "a drummer's fitness level needs to be outstanding."

So put down that wimpy Guitar Hero game and start playing your (stability ball) drums!

New 10 Minute Solution, Mindy Mylrea and Barry's Boot Camp videos

also The Firm: Cardio to Go kit

Both 10 Minute Solution videos have the same easy-to-schedule structure -- five 10-minute segments that you can pre-program to play in any order. Hot Body Boot Camp is led by Amy Bento. Its five segments range from aero/tone intervals to targeted toning. Dance Off Fat Fast is pure fat-burning aerobics. Its uncomplicated moves include Disco, Swing and ballet.

Barry's Boot Camp is an all-new production (much better than his original informercial series). It's a complete set that includes an oblong stability ball, two rubber toning bands and three DVDs. The DVDs have three aero/tone interval programs plus six body-part-targeted, level-specific toning segments.

Mindy Mylrea has two new Spinning-style stationary bicycle workouts. Cycle Strong is a one-hour mix of aerobics and aerobics-with-toning intervals (using dumbbells). The TriCycle DVD has three half-hour workouts that feature three different cycling styles -- hills, intervals and flats.

The Firm: Cardio to Go kit comes with rubber tubing, a resistance loop, a jump rope and a DVD. The DVD features short segments that can be mixed-and-matched into a variety of workouts.

Click here to see all our new workout videos.

A chat with
Tom Stroup

Tom Stoup, the instructor on the SWAT workouts, is a "real" SWAT team member. We asked him what led to his interest in fitness. "One day I arrived late to a drug bust and got 'stuck' doing the vehicle inventory. I told a buddy of mine that I needed to work out because I was bored. We could not leave our post so he suggested some push-ups. One thing led to another, and it soon became pushups, jumping jacks, mountain climbers, lunges and anything else we could think of. I had never done this type of workout before and I instantly loved it. I spent many months creating my own program. After several months of showing other people and seeing great results, I was encouraged to teach at the YMCA. Now my classes are one of the largest classes taught at my local YMCA."

So that's how you got into fitness; how did you become a SWAT commander? "Well... I joined the Army at the 'suggestion' of a local judge. I had just turned 17 and I had to have my mother sign me up. I had no car so I rode my bicycle several miles to the Army recruiting office. I signed for my mother (I knew she wouldn't mind). Within a few weeks, I went from being a junior in high school to a U.S. soldier. I learned real fast from my drill instructor, that there were consequences for my choices. If I did what I was supposed to do, everything was fine. But if I did not, then the outcome was my own fault. I grew up with no father around and as I got older I had no one to hold me responsible. The Army taught me team work and responsibility.

"After the Army, I had a job working in a rock quarry. One of the nearby farmers mentioned that the local police department was hiring. Prior to that moment, it had never crossed my mind. I just assumed I would always work in a rock quarry. Once I went away to the police academy located at the state university, it was like someone had just opened the door to the whole world and it was the first time I had ever seen it. I ultimately graduated from the academy with the highest P.T score in my class and I have been going to 'school' ever since. Once I got on the department I sought out the most exciting jobs -- underwater search and rescue, undercover narcotics and SWAT."

Are you currently still on a SWAT team? "I actually am a real SWAT Commander. I have completed over 1,500 SWAT missions and have been on the team for over 24 years. I started off as a 'trainee' and was fortunate enough to work my way through the ranks to eventually become the Commander. Just for the record I did not give myself the name. I was 'dubbed' that from some of my clients."

What are you most proud of, your SWAT or fitness career? "Actually, neither. I am most proud of my marriage and my family. My best friend is my wife. My son and daughter-in-law live right across the street from me. And I spend most of my vacations with about ten family members in our R.V. or a rented cottage."

To see both of Tom's videos, click here.

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