The Soloflex Story
Soloflex revolutioned the home fitness industry with the introduction of the Soloflex Muscle Machine in 1978.
Read more about Soloflex’s values, history, and plans for the future.
How to
7 Great Tips For Healthful Weight Loss
The latest reports show that 2/3 of American adults are overweight or obese. As a result, we suffer health problems like diabetes and heart disease. The most common reasons we struggle with our weight:
1. Not doing the right kind of exercising. Exercises that build muscle are critical. Strength training keeps your metabolism going strong.
2. Not doing enough exercise. The body is designed to move, to work. Take the stairs, bend over and pick up trash, pull weeds, climb trees, play tag, make love; whatever you can do to activate your body. Becoming more physically active not only burns calories, it improves energy levels, sleep and mood.
3. Don’t drink soda pop. Eliminate it entirely from you life. In one study, researchers removed only one food item from the subject’s diets. Soda pop was the only removed item that caused weight loss. Avoid anything containing HFCS, High Fructose Corn Syrup. It’s in many prepackaged foods, even some breads.
4. Eating the wrong foods. Avoid sugar and anything made with refined flour. When you want something sweet, eat fruit. Eat a LOT of vegetables but avoid creamy dressings. Eat meat sparingly. Eat whole grain breads and cereals. Eat slowly. Eat with family or friends when possible. Don’t fight at the dinner table; a habit in too many families. Don’t eat in front of the TV, although that’s better than stabbing each other with forks should the conversation heat up.
5. Eating too much. That’s so obvious but everyone needs to know how much is too much. It’s a lot less than most people think. One thing that helps is to use smaller plates and bowls. Here’s a rule of thumb (not the rule that you can’t beat your wife with a stick bigger around than your thumb): Half your meal should be vegetables, a quarter protein and a quarter whole grains or starch (potatoes/pasta/bread).
6. Get enough sleep. The connection between sleeping more and weighing less is well established.
7. Do not go on rigid diets. Very low calorie diets lower one’s metabolism by causing the body to lose muscle, thus gain fat on fewer calories. Low calorie diets don’t work. Diets that eliminate entire categories of foods can lead to vitamin deficiencies. Fast food dining should be avoided. Take pleasure in preparing fresh locally grown foods and eating with friends and family.
The Soloflex Hybrid Video
This is a great video demonstrating the awesome versatility of the Soloflex. He’s used a 1” OD (outside dimension) pipe to include free weights on the lever arm. We sell the 1” pipe in black if you want to add free weights to your Soloflex workout, we highly recommend it! We also sell an olympic plate adapter too. My personal favorite is the combination of rubber resistance and free weights together. He’s also added a longer lever to incorporate hamstring and glute moves. This attachment we do not sell…yet. We haven’t seen this before, but we love it!
Overall, this is very impressive. He claims he hasn’t been back to the gym since he bought his Soloflex, and he’s got the body to show for it!
Workout at Work
People who exercise are more energetic, more productive and take fewer sick days. It takes a little creativity, but there are ways to get exercise everyday at work.
Sitting for long periods is a new thing for the human body, and it causes all kinds of problems! Poor health, in most cases, is usually caused by a sedentary lifestyle. Health conditions like back pain, arthritis, osteoporosis and even cancer can be prevented by keeping your body strong.
Here are a few suggestions:
*Walk, run or bike to/from work
*Walk during coffee breaks
*Lift weights for 10-30 minutes during lunch.
Consider keeping a resistance band or dumbbells at your desk. Squeeze in a quick upper and lower body exercise between calls or emails. If you feel like you have enough privacy, do a couple sets of push ups and lunges for an effective whole body workout, you won’t need more than 15 minutes to do 2 or 3 sets. This could be done on a break, lunch or in between meetings.
*Do yoga
It’s a great caffeine substitution in the afternoon and can relieve general stress from being at the office. Poses like downward-facing dog, cobra and chair pose can ease stress.
Maybe your boss will go for this? Walk all day long with the Treadmill Desk:
Dr. James Levine of the Mayo Clinic, says the desks can be a valuable tool in fighting obesity. By walking steadily on a treadmill set to a mere one mile per hour, employees can burn up to 800 calories in a typical nine to five workday, for a total weight loss of 50 pounds in a year.
22 Tips to Help You Deal with Food Cravings
What causes Food Cravings?
Food cravings are a complex combination of emotional, biochemical and hormonal factors. Blood sugar is the predominate reason for food cravings but hormones and emotions also play their part. One theory is that our bodies are “asking us” to remedy a nutritional deficiency, but that theory doesn’t explain why most of us crave donuts and potato chips instead of kale or broccoli. Whatever is causing your food cravings, here are some sure fire ways to help you handle the urge to over eat.
1) Never Skip Meals
Don’t drastically cut your calorie intake. You need to eat enough to maintain your ideal body weight, please don’t go on any kind of starvation diet, they will only make your fatter! Eat small meals and snacks throughout the day instead of eating three large meals, this helps avoid the temptation to snack on bad foods. Eat enough protein to regulate your insulin levels.
2) Exercise Daily
Exercise increases endorphins and serotonin and that will cut down on your food cravings. Mood can have a serious effect on how much we gobble down so getting daily exercise is vital to managing a healthy weight. Try to get at least 30 minutes of physical activity every day to keep you happy and in control.
3) Get Enough Sleep
Inadequate sleep triggers food cravings. Recent studies have shown that the link between sleep deprivation and weight gain may be greater than previously thought. There are several studies that make a connection between important hormones and proper sleep. You can increase your fat burning capabilities and reduce your cravings by getting enough sleep. Try to get 7-8 hours every night.
4) Eat Whole Foods
Eating whole foods provides more vitamins, minerals, fiber and antioxidants to your diet. If your body’s getting the proper nutrition, it’ll go a long way towards reducing food cravings.
Fruits, vegetables, nuts, grains, seeds and sustainably raised meats, in their natural form and unprocessed are considered whole foods. Buy foods that are fresh rather than canned or frozen whenever possible. The sooner you consume the foods from where they originate the more nutritional value they have. Shop at your local farmers market!
5) Always Have Breakfast
Breakfast gives your body a much needed metabolism boost in the morning. Try to eat within a hour of waking up. Stay away from sugary cereals, pastries, and white breads because they’ll leave you hungry and tired within a couple of hours. Eating a breakfast high in protein and fiber will keep you satisfied the longest.
6) Mange Your Stress
Stress is a huge factor in over eating. Stressful days promote patterns of skipping meals and then overeating, which leads to a roller-coaster ride of energy peaks and valleys. Our emotions, moods and focus follow our glucose levels. No matter how tempting that candy bar is, it will only lead to more fatigue and stress. To keep your energy up and your stress level low, you’ve got to eat the right foods. Eat light and eat often.
7) Drink Lots of Water.
Maintaining a high level of hydration throughout will help stop food cravings and the urge to drink something sugary. Feeling thirsty can lead to us to eating when all our bodies really want is water.
8) Eat Good Fat
Fat is essential and it’s an integral part of every cell in our body. Fat comprises about a third of our brains. Eating fat is fundamental to our health and well being. Among its many roles, fat is crucial to maintaining adequate hormonal balance, stabilizing blood sugar, increasing immunity, supplying energy, and controlling hunger. Examples of good fat are olive oil, coconut oil, nut and seed oils and real butter.
9) Don’t Eat Bad Fat
Trans-fats, hydrogenated fats and interesterified fats (which is another high processed and chemically altered fat). These fats have been chemically restructured and our bodies can’t metabolize them. These fats build up as cellular debris and can eventually damage cells and disrupt their function. Processed fats can increase our food cravings and make us fatter. Read the label on processed foods such as crackers, chips, dressings and baked goods to make sure these fats are not in the list of ingredients.
10) Keep Your Kitchen Stocked with Fresh, Organic Fruits and Vegetables.
Start shopping more wisely. Some careful planning will go a long way towards reducing the amount of calories you consume at home when your defenses are down. Toss the junk food and restock your cupboard and fridge with nuts, cheese, fruits, vegetables, chicken, fish and other whole foods.
The bulk of your grocery basket should be filled in the produce aisle! When you get those cravings grab a piece of fruit or some veggies.
11) Stop Drinking Diet Soda
Aspartame and other artificial sweetners make you crave more food, make you eat for longer, and make you fatter!
12) Wait, Think Moderation.
A craving generally lasts only 8 to 14 minutes. If you are truly hungry this advice is not for you…go eat! But if you’re craving that 3rd piece of pizza, just wait it out. Refusing to give in to a craving will feel somewhat uncomfortable but it will pass, it means the difference between success and failure in maintaining a healthy body weight.
13) Eat Organic
Eating organic provides our bodies with the nutrients it needs and wants. I know I would rather have my food grown in live soil, full of micronutrients, than dried up, chemical laden soil. Most industrial agriculture is pretty scary. Foods grown in rich earth gives us more of the nutrients our bodies need, keeping all our systems in balance, including the endocrine system which help with cravings.
14) Eat Enough Protein.
Inadequate amounts of protein can result in cravings in between meals. Include eggs, yogurt, milk or nuts at breakfast for a protein boost. For the rest of the day try to incorporate some meat, fish, tofu, beans, cheese or chicken into every meal.
15) Eat a Healthy, Sweet Treat
It’s okay to give into a craving for something sweet. Have a protein shake, whole wheat toast with jam or honey, fruit or yogurt.
16) Eat Dark Chocolate
Dark chocolate is believed to release brain chemicals that aid with fighting depression and it satiates our appetites, reducing food cravings. Independent studies show that dark chocolate has tremendous health benefits. People with food cravings may benefit from the healthy flavanoids and antioxidants found in dark chocolate. Flavonoids also help relax blood pressure and balance certain hormones in the body.
17) Beware of Alcohol
Not only is alcohol filled with empty calories, it can increase your appetite. It is hard to tell when your body is full after you become a bit tipsy. Alcohol also relaxes that willpower of yours, which makes you even more likely to go for a second helping.
18) Change Your Environment
Brighter is better in the dining room, or on the couch if you tend to munch in front of the TV. Dim lights lower inhibitions of all kinds, whether you’re making a move on Sara or Sara Lee.
19) Beware the Effects of Pharmaceuticals
Certain medications can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants.
One of my dearest friends started taking anti depressants and within 6 months had gained 25 pounds! Her doctor had warned her about this side effect and she decided to take them anyways. I don’t think all doctors are as forth coming about this as they should be. Ask questions.
20) Stay Busy
Get busy. Many people convince themselves that they’re hungry when they are actually just bored. If you find yourself eating because there is nothing else to do, put yourself to work.
Eating is a great way to pass the time, and a great way to push out of all your clothes. Spend free time being active, take a class, volunteer, read. Go learn something fun and exciting like flying or skydiving. Maybe You’ve always wanted to learn how to sew or garden?
21) Ask For Help
Tell your family, friends or roommates about your desire to change your eating habits, supportive relationships are required. Developing new eating patterns or eliminating certain foods from your diet can be a shock to your system. It always helps to have a little emotional backup from people who care about you. If you don’t currently have a support network, start building one.
22) Do Not Eat High Fructose Corn Syrup
Fructose doesn’t register in the body metabolically like glucose (sugar). Real sugar kicks off a cascade of biochemical reactions that increase insulin, enabling sugar to be used for energy. Sugar also releases a hormone (ghrelin) that regulates appetite and fat storage. If you eat sugar, your body recognizes it and converts it into energy but not so with Fructose! Fructose doesn’t stimulate insulin production, leptin or ghrelin…all the hormones and chemicals that send signals to your brain that you’re satified. High Fuctose corn syrup is a leading cause of obesity.Exercise is the Best Way to Manage Your Stress
We are all feeling it. Everyone I know has been affected by this economic crisis and there’s nothing we can do except ride it out. So what’s the best prescription to get you through these ailing times? Exercise! It doesn’t matter why you feel stressed out, there’s no better way to deal with those negative thoughts than working up a good sweat. 
All exercise, but particularly weight lifting and interval training can significantly reduce stress, anxiety and depression. Intense bursts of excursion that leave you breathing hard, are the most effective for relieving worry. Exercise also helps you sleep better and a good night’s sleep is vital to managing stress.
Everybody understands that humans weren’t designed to sit around all day. Our bodies and our brains need that boost of hormones that our bodies release during exercise (epinephrine, norepinephrine and dopamine to name a few) and exercise regulates the stress hormone cortisol which can make us feel miserable. Based on the bodies physiological responses to exercise, it’s obvious that this is precisely how we were designed to 
manage stress. We spent millions of years evolving to be in constant motion, I find it surprising that exercising 30-60 minutes a day can provide all the movement we need to thrive and stay happy. With such a small amount of time required to dramatically improve our quality of life, it’s amazing that so many people make excuses not to.
You may feel powerless in terms of your home life, your finances, or your politics, but there is a way to add a silver lining to almost everything we experience. Our brains have given us a natural gift for coping with stress and we should all be taking advantage of it!
50 Great Dumbbell Exercises
The best way to improve muscle strength, power and endurance is with dumbbell exercises. Building up strength with the use of weights is a great way to maintain lean muscle mass and increase the bodies metabolic rate. Nothing will keep you looking and feeling better than resistance training. Being strong will give you the energy you need to maintain a active lifestyle.
Dumbells can be used for every muscle group and the versatility of exercises for any body part is nearly limitless. This keeps the muscles guessing, a much needed combination to eliminate plateaus and keep lean body mass growing. Dumbbells allow your body to follow a natural range of motion, unlike machines, which restrict movement. When you workout, you want the movements to be fluid and dynamic. It’s best to change the angle of attack – sometimes even mid exercise. The more ways you change up your workouts, the more your muscles will respond.
Thighs, Hips and Gluts
Dumbbell squats
Dumbbell lunges
Reverse lunge
Splint lunge on stability ball
Dumbbell deadlifts
Dumbbell step ups
Wall squats, with stability ball and dumbbells
Single leg squat with dumbbell & Dead lifts with dumbells
Calves
Dumbbell donkey calf raises
Calf raises on a dumbbell
Chest
Dumbbell bench press
Dumbbell incline bench press
Bent-arm dumbbell pullover
Dumbbell flys
Dumbbell incline flys
Dumbbell push up with rotation
Back
Bent over two-arm dumbbell rows
Dumbbell hyper extensions
Stiff legged dumbbell deadlifts
Shoulders
Arnold dumbbell press
Front dumbbell raises
Dumbbell lateral raises
Dumbbell upright rows
Bent over dumbbell rear deltoid raises
Biceps
Alternating hammer curls
Cross body dumbbell hammer curls
Concentration curls
Alternate incline dumbbell curls
Triceps
Tricep Kickbacks
Seated dumbell tricep extensions
Dumbell tricep extension
Close grip dumbbell press
Forearms
Reverse curls
Dumbbell wrist curls
Abs
Renegade dumbbell rows
Side bends
7 awesome compound exercises with dumbbells;
To demonstrate all of these, watch these great instructional videos from Athlete365
9 Great Workouts
1. Cross Fit
CrossFit workouts may not be for everyone but you’ll get serious results! The CrossFit philosophy of functional training (natural and compound ranges of motion) incorporates using your body weight, kettle bells, weighted balls, pull up bars, rings, ropes and barbells. CrossFit workouts are similar to Olympic and gymnastic training, the Boston CrossFit blog has some kick ass videos showing how to get the moves right. Check out the website, there is a new challenging workout posted daily.
2. Body Weight Workouts
Body Weight Workouts. You can get a hard body fast with NO equipment! A lot of people don’t have extra space in their homes for equipment or want a good workout on the road…. no biggie because you can get an awesome workout with nothing but your own body weight. If you can’t do push-up, start on your knees. Use a chair or bench under a pull up bar to get started if you can’t already do one, help your self up and slowly let yourself down, it’s the negative portion of the exercise that will grow your muscles and provide the strength gains you need to allow you to do a full pull up without assistance. This prison workout is another great free body workout.
3. High Intensity Interval Training
High Intensity Interval training (HIIT) is a specific kind of cardio training that incorporates short intense intervals. HIIT will give your metabolism a serious boost and burn fat for hours. A typical example time ratio is 2:1 meaning jog for 60 seconds and sprint for 30 seconds. A beginner may complete 6-8 cycles but as your fitness level improves you can increase the amount of cycles you do. I have recently cut my cardio workouts out down from 60 minutes to 30 minutes. Why? Because I know that if I push myself as hard as I can for half as long, I’ll get more out of my workout. And it’s actually made my workouts more enjoyable.
4. Plyometrics
Plyometric workouts seem to be a favorite for actors who need to pack on muscle fast. I would say that if this is the training program for people like Christian Bale and Brad Pitt … then it works!
Plyometric exercises were designed specifically to increase muscle strength and power. It’s an athlete’s workout that incorporates explosive movements in rapid sequence. Here’s several examples of plometic exercises for your lower body at light, moderate and high intensity. Examples for upper body.
5. Functional Training
Functional Training is often referred to when discussing workouts that include compound exercises, meaning exercises that use more than one muscle group. The term functional implies that it replicates our bodies natural range of motion. We highly recommend compound exercises because it’s a more efficient way to exercise and it burns more calories. A few examples would be: Squats with an overhead press, lunge with bicep curl or lateral raise, deadlift with a bent over row.
6. Training with Whole Body Vibration
Whole Body Vibration, it took me a while to get on board with this concept. I was a skeptic once too. I wish I hadn’t been such a doubter. I also love this machine now! I use it for my free body exercises and weighted exercises too, my favorites are push ups and lunges. It may seem unbelievable to you too but the studies proving it’s effectiveness just keep coming.
7. Power Yoga
Ashtanga or Power Yoga not only increases your strength, flexibility and endurance but it’s an amazing way to relieve the body and mind of stress like no other workout. Since I incorporated power yoga (ashtanga or vinyasa) to my weekly workouts I have seen huge improvements physically, but have been most impressed with a new sense of well being. It has the ability to take you to your edge physically while soothing and relaxing your mind at the same time. If you are a serious weightlifter or athlete, power yoga is a great compliment to your overall training.
8. Kettlebells
The kettlebell was introduced to me for the first time at a CrossFit gym. I had seen the videos and honestly, I was a bit intimidated. I didn’t think I was going to enjoy using them but I was wrong! The kettlebell is an awesome tool for functional and compound training. The way they’re weighted and the way the grip is positioned allows you to comfortably swing, press and pull the the weight around.
I have since bought a pair of kettlebells for my house, they’ve been great to use on my vibration platform. Unlike most weighted workouts, kettlebells allow you to move through large ranges of motion to really get the heart pumping.
If you start looking online for kettlebell instructional videos, you’ll find everything from the old school Russian routines to pregnancy workouts. You should have no trouble finding the right workout, what ever your fitness level.
9. Get Outside!
Walking may be the most basic exercise of all but it doesn’t have to be the easiest. Hiking involves truckin’ up a steep hills and moving around and over rocks and stumps. It’s a perfect way to really work up a sweat. Why not get some fresh air and beautiful scenery if you can. If a beautiful hike outdoors isn’t realistic, take a brisk walk to the park or around your neighborhood. Be creative, boost your walks by finding hills, walking faster, or go that 15 extra minutes. It’s also a workout that can be done with friends. Try to walk with someone who you know is in better shape, they’ll help you keep a faster pace.
Don’t Eat That Kid, You’re Going to Get Fat!
I am a perfect example of what it truly takes to lose and keep the weight off…the desire to do it for myself! I was not teased or shamed into it by my family, that surely would have back fired. The best way to encourage loved ones to lose the weight is by example and carefully doled out advice. This is what I say, but not always what I do.
I have a 10 year old son, he’s a normal kid, who loves his sweets like any of us. Why do I sometimes say inappropriate things to him about his choices? An example would be me telling him, ” Stop, that’ll make you fat! “, scare tactic? I have even said ”you better not do that, you don’t want to be a fat kid like I was.” I know that even as I am saying it, it’s wrong. It’s an emotional subject and it’s like a knee jerk reaction. I have read enough to know that the best thing to do is be supportive and give honest advice, when asked…even with your kids. Exercise I treat differently, I will intervene after an hour or two of video games to suggest (or kick his butt outside) to go play basketball at the park or run around outside. It’s a balance.
Good overall tip is to always keep the fridge stocked with lots of fruits and vegetables! Great snacks are frozen blueberries or an apple ( I buy organic and/or local as much as possible. It’s a great way to teach your children about what they are putting in their bodies and the impact it has on the planet ). If your kids aren’t used to getting a cookie or a bag of chips between meals then they won’t miss it and if they are eating that way at school or with their friends, then at least they are getting fed better at home. No excuses for a pantry full for junk food. Healthy living isn’t a concept that exsists between the walls of your home it encompasses the health of your community. Your actions shape the actions of your family, friends and neighbors.
A Shortcut To Fitness
A workout that improves both strength and endurance, and jump-starts your metabolism? The world’s most scientifically proven workout, it’s time efficient and incorporates strength, flexibility, coordination and cardio fitness into the same workout? Studies at Baylor University and Cooper Institute, show it’s the most efficient way to improve fitness.
What in the world is this new wonder workout? Well, actually it’s not so new. It’s been around for decades. But it is a wonder. This wonder workout is called circuit training. For decades Soloflex has been famous for being a great circuit training machine. Circuit training combines 6-10 exercises that are completed one right after the other, with little or no rest between exercises. You get your heart pumping hard doing this circuit but that’s the idea.
This workout is a great time saver. No rest between exercises really gets the ball rolling fast. Circuit training can be weight lifting only or you can sprinkle in a few aerobics between resistance exercises.
Designing your own workout for circuit training, you want to choose exercises that work different muscle groups. For example: Using dumbbells, do squats, bent-over rows, overhead presses, curls, deadlifts and then run in place. You do 10-12 reps of each exercise then rest 1 minute. Repeat the whole circuit 3 times.
Make the effort to try circuit training. It really is the best workout for fast results and it’s a big time saver. Studies show circuit training helps you achieve your goals faster and maintain them longer than any other form of exercise or diet. Exercise is cumulative. Each time you do it, the benefits add to the last time you did it.
Anyone out there have any circuit training tips for us? Or maybe a few samples of good workouts? It’s good to have variety in your workouts so samples are a big help.
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