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Collage Video <newsletter@...> wrote: From: "Collage Video" <newsletter@...><dereinke@...>Date: Tue, 22 Aug 2006 00:09:47 -0500Subject: Dacia, here's your Collage monthly newsletter! SEPTEMBER 2006 NEWSLETTER Ask theExpert Top-10Videos Q: I have been toning with dumbbells for quite a while. Some exercises have gotten pretty easy so I think it's time to increase the weight. What is the right way to do that? A: When it comes to exercise, there's no such thing as "one-size-fits-all." Different muscles are different sizes, and because of this, you shouldn't necessarily be lifting the same amount of weight for every exercise you perform. You should use heavier weights for the large muscle groups like biceps and lats. But smaller muscles, like your triceps or delts, will require lighter weights. Similarly, when you're ready to increase the amount of weight you lift, you'll have to make smaller increases for smaller muscles. So how do you know when it's time to increase your weight level? If you're performing the

standard 10 to 12 reps for each exercise, the final 2 to 3 reps should be difficult. If you can perform them easily - and feel as if you could even do a few more reps - it's time to increase the weight. As a general guideline, bump up the weight you lift by 10 to 20%. So if you're currently using 8-pound weights for arm exercises, boost that to 10 pounds. Here's another thought. If you can't complete a full set of reps after you've increased the weight, you may want to try pyramid training. That's a technique that allows you to use heavier weights for fewer reps. You change your reps and weight for every set. The concept is to use relatively light weights and do more reps for your first set. Then, your second set should be heavier weights and fewer reps. Finally, your last set should again be light weights and more reps. An example for bicep curls: First set: 8-pound weights for 10 reps. Second set: 10-pound weights for 6 reps. Third

set: Back to 8-pound weights for 10 reps. As your muscles get stronger - and lifting that "heavy" weight becomes easier - you'll eventually be able to comfortably and safely increase the weight level to 10 pounds for the full 10 reps. Science turns fat into muscle Scientists at the University of California in Los Angeles seem to have achieved a miracle. Like the ancient alchemists turning lead into gold, they've developed a technique for turning human fat cells into muscle cells. They treated fat cells donated by liposuction patients with a chemical mixture. The result - functioning muscle cells that stretched and flexed like real muscle when stimulated with drugs. Can we just drink an exotic cocktail and our bodies will become solid muscle? Unfortunately - as you might have guessed - the answer is no. This technique has nothing to do with stronger biceps or firmer glutes. The muscle

they've produced is not the regular skeletal muscle. Instead it's the smooth muscle found in blood vessels and the intestinal tract. The goal is to develop cures for medical problems related to those body organs. So, grab a video and pick up those dumbbells - the miracle of "instant fat into muscle" hasn't arrived quite yet! New Print Catalog Arriving Soon New videos from Tae Bo, The Firm, Prevention, Austin, Gilad, Goudeau, Zumba and more This month's best-selling videos: 1. Jari Love's Ripped! Slim & Lean 2. Sansone's Advanced 5-Mile Walk 3. 's Finding Your Core 4. Core Secrets Target Toning Set 5. Jari Love's Ripped! to the Core 6. Crunch: Cardio Salsa 7. The Firm: Power Yoga 8. Gin 's Simply Step, Classic Moves 9. Sansone's 1-Mile Jog 10. Tamilee Webb's I Want That Body Tracking Pounds vs. Inches When you first start an exercise program, the scale may feel like your best friend. Most people find their biggest successes - in terms of pounds lost - happen during the first few weeks of a new exercise

regimen. However, body weight can fluctuate based on numerous factors, such as water retention, hormones and even the actual weight of the food you ate at your last meal. And watching those numbers on the scale move both up and down on a regular basis can often be discouraging. Using a tape measure is the other approach. It can help you determine exactly how many inches you're losing, so you know if your body is slimming down. You'll discover that inches don't fluctuate nearly as dramatically as your body weight - so you won't get discouraged as easily. However, if you include strength-training in your workout routine, you'll begin building muscle mass. In some cases - especially when you first start out - this can slightly increase the size of the body part (that's particularly true with large muscle groups like the thighs). So, for a while, that may cause the inches to fluctuate or even increase (but don't worry - long-term,

strength training will result in leaner, more sculpted muscles). So which is right for you? It depends on your personal goals. For example, a woman looking for strength gains might be concerned primarily with the size of her muscles. However, most people should use both the scale and the tape measure. But try not to be a slave to either instrument. Instead, weigh yourself just once or twice a month, and take your measurements at the same time. Rather than always watching the numbers, pay more attention to the fit of your clothing. Focusing on pounds or inches can be discouraging, since individual bodies change in different ways. That can depend on things like: genetics, the exercises you perform, age and other factors. Instead of picking a particular weight or measurement for your goal, consider measuring your performance in other ways. For example, set a goal to complete an entire series of cardio DVDs, or the

"advanced" version of your favorite kickboxing video. Or focus on adding an extra ten minutes to every cardio session, or some extra weight to your strength training routine. As you accomplish these types of goals, you'll just naturally end up with a leaner, stronger and healthier body ... no matter how you choose to measure it! Check your postal mailbox - the latest catalog has the MOST new releases ever! A few of the new items that are shipping now include Beto's Zumba Fitness. It's an ultra-high-energy Latin dance fat-burner. Or check out Neena & Veena's Core Conditioning - a bellydance-based dumbbell workout. Some of the other new releases

will ship the first week of September. Place your order now and you'll receive our very first shipment. Take a look at: The Firm's seven new workouts. Cardio Slim Down is the Firm's first ever dance-oriented program. However, Ultimate Fat Burning is classic Firm - "four limb movements" plus their traditional aerobics-blended-with-dumbbell-toning. There are also five new videos that use specific equipment (included with the video). They're: Core Stability Ball, Pilates Band, Resistance Cord, Body Sculpting Ball and Beginners Yoga. Prevention Magazine is back with two new programs. Dance Yourself Thin includes a very do-able series of fat-burners. Get

Moving by Freytag, has aerobics and toning that can be combined into 20 to 30-minute workouts. Blanks' Favorite Moves is classic Tae Bo. No fancy equipment, just lots of 's legendary kickboxing excitement and effectiveness. Austin's Core Complete uses a stability ball to firm your abs as you tone the rest of your body. She also has a new Fit & Firm Pregnancy workout. Gilad has three new body-sculpting programs: Power & Grace, Core & More and Cuts & Curves. They're all filmed on a Hawaiian beach. Goudeau has four new videos. M.A.D. Moves features lots of innovative choreography. His Step Up is all about creative, dancy step aerobics. Dumb Training is a dynamic aero/tone interval program that uses dumbbells. And Having a Ball with ABC is a cardio-speed stability ball workout. For all our new videos click here. Want a specific video? Enter the title: A Chat with Galardi Galardi takes her fitness and dance career very seriously. But we just had to begin by asking about a couple "less serious" experiences with pop culture - working with "American Idol's" Hung and as a contestant on "Fear Factor?" "Well. I ended up working with Hung on the 'She Bangs' video because I was friends with the choreographer and he asked me to be in it. It was fun, but just like any other job. I enjoyed dancing with my friends, but I did not really interact much with . However, he did

seem very nice. "As for the TV show, 'Fear Factor' - when I was first recruited, the show had not even aired yet. So I had nothing on which to base a decision about whether to do it or not. At the time, I had just left a full-time job and figured, what have I got to lose? $50,000? But, knowing what I know now - and how the show and challenges have gotten more grotesque - I probably would not do it again. It was fun though and a great challenge. Definitely an experience to remember!" Okay, back to your true passion - dance. What is your favorite dance style? "Hmm. That's a tough one. It depends on my mood that day. But for the most part jazz and lyrical jazz because there is nothing you can't do in jazz. It is all about expression, releasing emotion and telling a story with your body. It can include elements of ballet, athletics, and any other type of movement. But it is almost always very cathartic and healing." What's it like to change

"dance" into a "workout?" "Sometimes it is difficult for me to take very creative choreography and simplify it to where you're not constantly stopping to teach a new move. Therefore, at times, adapting dance for fitness purposes can become somewhat repetitive for me. However, the joy from teaching someone how to move - even in the most simplistic ways, and seeing someone really enjoying themselves - makes it worth it." Your workouts always seem so effortless - how long does it take to develop and produce a workout video? "Oh boy. Well the good news is, the more I do them, the easier it gets! You begin to formulate a process that works. It's the planning portion that takes the most time (How many repetitions? Does it go with the timing of the music?, etc.). Followed by hours of rehearsal to ensure it's second nature. So when we shoot, I have nothing to worry about except having fun and teaching and motivating as if it were a regular class." Click here to see all of 's videos. You're receiving this newsletter because of your established relationship with Collage Video (probably as a previous customer). Has your email address changed? Click here to update your email address information. PLEASE ADD TO YOUR SAFE LIST To assure you'll always get your newsletter, please add: newsletter@... to your Address Book or Safe List (note the hyphen in collage-video.com). If you've enjoyed this newsletter, please use your email "forward" button to send it to a friend. Homepage 5390 Main St NE, Minneapolis, MN 55421 800-433-6769 TO STOP THE SUBSCRIPTION We respect your

privacy. If you prefer not to receive future emails, PLEASE just reply to this email with "Remove" in the subject line. An automated process will immediately delete your name from our email list. Thank you. 1161600 Dacia <>< Deaf Lutheran Missions south Wisconsinwww.DeafJesus.org He lives, all glory to his name! He lives, my savior, still the same;What joy this blest assurance gives: I

know that my Redeemer lives!