This is the beginning of a new journey of body awareness.

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1.)    The first few sessions

2.)    Your participation

Warming up

4.)    Supportive eating

5.)    The BASIC movement patterns (chek 7)


6.)    Your schedule

7.)    when you travel or take vacations

8.)    Planning calendar


Contact information


1.)   The Serape Effect

In exercise physiology, we learn of an important aspect of muscular function and structure called the serape effect. The serape effect describes the musculature that engages in a crisscross fashion when the body rotates, byconnecting a shoulder to the opposite hip.  When looking at the structural design of the body, it is clear to see  that a majority of the muscles of the human body have horizontal and oblique orientations. This creates a line of action that either rotates to load the body, or a body part, for movement.

We see the serape effect in action with movements that involve taking a shoulder to its opposite hip, such as throwing, serving a ball, or reaching down with one hand to pick something up. Rotation is one of the most important functions in human movement yet is one of the things that we are traditionally taught to exclude from our training. In order to take full advantage of our natural design, we must include rotation when training for stability, strength, and power.  Remember that your body has a highly functional design for movement patterns, so it is important to keep in mind how muscles are connected in various patterns of kinetic chains.  Train the movement, and the muscles will devlop in proper balance to make life and sport easier.  And especailly if youpay any spsort at all (from golf to tennis to football), you must train for the serape effect.

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2.World-Class Fitness in 100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play new sports."   

When was the last time you tried something new?

(The preceding definition is from the fitness enthusiasts at crossfit.com.)

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3.)  Water Wonders
We all know that water is important, so why are so many people dehydrated?   I'll bet you've never felt just how important before reading the following:

  • 75% of Americans are chronically dehydrated.  (Likely applies to half world population.)

  • In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

  • Even mild dehydration will slow down one's metabolism as much as 3%.

  • One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

  • Lack of water is the #1 trigger of daytime fatigue.

  • Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

  • A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

  • Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should every day?

Did you also know that many times you are under-hydrated before you feel thirsty, and that quenching your thirst does not necessarily means that your body has been hydrated.  A simple and effective rule-of-thumb for daily water intake:   Drink one quart of water for every 50 pounds of your bodyweight.  Add another  16 oz. for every pound you sweat off during exercise.  

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4. Mobility or Flexibility?

This is an important differentiation to make; very few people understand the difference - and it is a big one.  Flexibility merely refers to range of motion - and, more specifically, passive range of motion as achieved by static stretching.  Don’t get me wrong; static stretching has its place, but it won’t take your athleticism to the next level like mobility training will.

The main problem with pure flexibility is that it does not imply stability nor readiness for dynamic tasks - as in playing a sport. When we move, we need to have something called “mobile-stability.” This basically means that there’s really no use in being able to get to a given range of motion if you can’t stabilize yourself in that position. Believe it or not, excessive passive flexibility without mobility (or dynamic flexibility, as it’s been called) will actually increase the risk of injury!  And, even more applicable to the discussion at hand, passive flexibility just doesn’t carry over well to dynamic tasks; just because you do well on the old sit-and-reach test doesn’t mean that you’ll be prepared to dynamically pick up a loose ball and sprint down-court for an easy lay-up.  Lastly, extensive research has shown that static stretching before a practice or competition will actually make you slower and weaker. 

When you do stretch best when you are warmed up, or at the end of your workout ― stretch ONLY to the Point of Tension.   Stretching is NOT an activity that was meant to be painful; it should be pleasurable, relaxing and very beneficial. Although many people believe that to get the most from their stretching they need to be in constant pain. This is one of the greatest mistakes you can make when stretching. Let me explain why.

When the muscles and tendons are stretched to the point of pain, the body employs a defense mechanism called the 'stretch reflex'. This is the body's safety measure to prevent serious damage occurring to the muscles and tendons. The 'stretch reflex' protects the muscles and tendons by contracting them, thereby preventing them from being stretched.

So to avoid the 'stretch reflex', avoid pain. Never push yourself beyond what is comfortable. Only stretch to the point where you can feel tension in your muscles. This way, you'll avoid injury and get the maximum benefits from your stretching.

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5.)  Featured Exercise:  Bulgarian Split Squat

This exercise is so simple yet brutally effective that quite honestly I think it is a MUST for any serious training program. Start with a bench behind you. Facing away from the bench place one foot on the bench and one foot out about two to three feet in front of the bench. You will now be in a modified lunge position. With the bulk of your bodyweight on the front leg, bend your front knee until your thigh is below parallel and the knee of your trailing leg is grazing the floor. Pause in this position and then return to a fully upright stance. Keep your upper body upright and your lower back flat.  Push up to the upright position. Stay in a split-squat stance.  Perform all reps for one leg and then switch. 


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6. Pete Egoscue's Ladder of Achievement


100% = I did

90% = I will

80% = I can

70% = I think I can

60% = I might

50% = I think I might

40% = What is it?

30% = I wish I could

20% = I don't know how

10% = I can't

0% = I won't

Where are you in your plan to have a fit and healthy body?   What level would you give to your nutritional habits?

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7. Epsom Salt Baths ― "Liquid Recovery"

Epsom salt is also known as magnesium sulphate.   An effective restorative technique consists of bathing for 10 to 20 minutes in a warm/hot bath to which 200-400 grams of Epsom salt is added. This is a very simple and effective way to relax your muscles and decrease inflammation. It’s also a good way to increase blood magnesium levels and prevent bloating due to excessive water retention.

A recent study conducted at the University of Birmingham found that bathing in a warm Epsom salt bath can significantly increase mean blood magnesium levels (the average improvement consisting of attaining 140,98 ppm/ml from an initial value of 104.68ppm/ml in a seven days period). This is because magnesium can be absorbed by the skin. We know that magnesium is a very important mineral for athletes, and one that we’re often deficient in. Among other things, it helps with muscle relaxation and Testosterone production.

Epsom salt baths increase perspiration, helping to get rid of toxins and impurities. Magnesium sulphate also stimulates vasodilatation, facilitating blood flow to the muscles and helping reduce inflammation. As a result, these baths can greatly increase the rate of recovery after a hard training session and, as a bonus, they reduce muscle and joint pains associated with an excessive inflammatory response.

The Birmingham study found that up to 600 grams of Epsom salt diluted in a normal size bath can be used effectively and without risk. However, they found that levels of 300 to 400 grams are sufficient. This technique should be used two to three times per week for 10 to 20 minutes after particularly gruelling workouts.

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8.Aerobic Fitness without “Aerobics

When most people think of aerobic training, chances are that they think in terms of long distance running (or walking or cycling, etc).  For example,  think of the supreme aerobic athlete – a marathon runner.  The simple observation of the marathon runner’s physique illustrates how the body adapts to the demands imposed on it (or as I say: “your body reflects the accumulation of your lifestyle more than your age.”).    What I mean by this is that you will never see a powerfully built runner leading the pack in a marathon race.  Casual joggers rarely have powerful physiques.   So it should come as no surprise that excessive endurance training has a catabolic (tearing down) effect on muscle tissue, and those who solely (and excessively) use aerobic training for fat loss are making a critical mistake.

Fortunately we do have a way to produce significant increases in aerobic fitness without the negative side effects associated with lengthy distance sessions.  We can also increase the body’s power output, while building muscle through anaerobic training.  And the best way to do this is with interval training – an effective way to enhance the body’s aerobic and anaerobic energy systems.

Interval training is not limited to running, andcan be applied to almost any exercise.   Interval training is more sport-specific, because the actual sport movement patterns can be used in series of exercises with sortened rest periods.  Whether you are an athlete or not, you will get the most “bang for your buck” with a conditioning plan based on interval training that is built around the concept of gaining strength as well as endurance.   To put it bluntly, those who believe that aerobic exercise is needed for fat loss are sadly misinformed, but those who use resistance with intensity while training the entire body will experience not only fat loss, but structural gains to increase their total performance capabilities and overall well being.  If you are not doing interval training now, try it.  You can even make your workouts a little shorter if you keep the intensity high.  Just be ready to really work.  But also be ready to feel and function better between your training sessions than you have in a long time.e

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9."Panther Muscle" 37-Minute Bootcamps to start soon
After several requests, it's time to start up "Panther Muscle" bootcamps again!    These are brief but tough outdoor (shade and sun) group workouts.  They are not designed for people with low levels of fitness.   Those people should schedule some personal training first in order to learn proper movement form, and to build a smart, safe, and healthy base . . . then you'll be ready for some stimulating challenges.  But if you have built at least a moderate level of fitness, Panther Muscle Bootcamps are a great way to have some fun in the fresh air while you stimulate your metabolism, burn fat, develop cat-like strength and power . . . all in the most effective and fun 37 minute small group workout that you've ever had.

Here's what it's about:  After a guided warm-up for 7 minutes, then you will follow a challenging workout at your own level for 25 minutes, and finish with 5 minutes of cool-down regenerative stretching).

BOOTCAMP workouts are:

   A great way to burn lots of calories.

   A quick method for increasing your strength and endurance.
   Efficient - you work yo
ur whole body in a short period of time.
   Fun - each exercise is different so you don't get bored.
   As challenging as you want them to be.
   Easy to fit in to a busy schedule.
   Less expensive than individual personal training sessions

~ those who do not have a reasonable degree of fitness.
~ those who do not want to work hard and SWEAT with a group
~ those with any physical problems or limiting health conditions
~ "whiney babies"
~ anyone who did not give me prior notice that they would be there.

Everybody will have a good time and a challenging, calorie-burning strength-building workout.  Bring water, a towel, a good attitude, and heart.

So let's begin some 2008 sessions.  Based on your participation and time availability, I'm ready to get this rolling again.  If you are interested, please email or call me with times that could possibly work for you, and friends you may know who would also enjoy participating.  I am waiting to hear from you.

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10. Contact information

Bob Keyser
Tampa, Florida
Phone: (813) 229-5929
Web page:  http://www.toplevelfitness.com/

A proven, effective, "non-hype" approach to fitness and fat loss!

Based upon over 30 years of practical experience I design and implement fitness programs to help people achieve exceptional results. Specialties include: Fat Loss (the "best" way for long term results), Joint Health (get rid of pain, increase range-of-movement, and develop substantial connective tissue), Muscle Quality (strong, lean, sinewy, and balanced), Performance Enhancement (functional power improves your game and makes life's tasks easier), and Energy (for being yourself—at your best).

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Copyright © 2000-2008 Bob Keyser. All Rights Reserved.

This site designed and produced by:  
Bob Keyser - Tampa, FL
Phone: 813-229-5929 | Email: bobk@strongobjectives.com     Web: http:// www.toplevelfitness.com























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