Fitness Friday

Most of the time, nearly 90%, we hear the goal of being “toned.” But when it comes to training, the common thought is that in order to get that look, its high reps with very low weight.  However, the real truth is, is that men and women should train in just about the same fashion.  Both need MORE intense weight training and LESS gender specific exercises.  Sure there are some variations to training programs, but we all have the same muscles that work in the same way.

Since you’re going to be training, and aiming to get stronger, you should also focus on mobility.  We always aim to get our clients more mobility through a myriad of drills, including many animal flow drills.  Having an increased ability to move will decrease the chances of any overuse injuries or any other aches and pains along the way.  How many times have you had an achy back or hip or shoulder???  Yea, that’s due to poor mobility.  Work on stretching, foam rolling, and moving better and there will be no need for supplements to relieve joint pain.
One study showed that taking supplements of vitamin D and calcium made no difference in joint pain compared to a placebo group.  Interesting enough, but not totally comprehensive.

But the point is still the same, DO YOUR MOBILITY WORK.

When there is a focus on fat loss, it usually comes down to a choice between training more or eating less.  However, there is only so much training you can do, and there is only so much deprivation you can endure.  Eat too little and you set off a crazy chain of hormonal changes.  “When it comes to hormones, you have to nudge the body.” You don’t force it.”
Jumping from diet to diet can have long term effects on your metabolism and can in turn make your body hold onto more fat than it did previously.  Yo-yo dieting and having weight go up and down leads to a relatively fatter body and a less responsive metabolism.  Like it was mentioned before, it does horrible things to hormonal levels tied closely with fat loss.  “The human metabolism is like tires on a car.  The more we wear it down over time through chronic dieting, the less responsive it becomes.

Moral of the story: Do both.  Focus on exercise and smart nutrition.

Weekend Workout
DB Chest Press- 12
Reverse Lunge- 8 per side
Single Leg Deadlift- 8 per side
DB Row- 12 per arm
3 sets

60 sec of intense cardio (jump rope, rowing, sprints, stairs, battle ropes)

Lateral Lunge 15 per side
Push-ups 15
Crossing Lunges 10 per side
3 sets

60 sec of intense cardio

Pull-ups 10
TRX/Bodyweight Rows 15
Squat Press- 10
3 sets

60 sec cardio

Plank- 45 seconds
Mountain Climbers 30 seconds
2 sets


Motivational Monday

“You must be the change you want to see in the world.”

Don’t just wish for things to happen, or expect other people to do the work, go out and make a difference yourself.  Create your own change!!

We often wish for things to be different, for our lives to be under different circumstances, for the world to be different.  We have to make that change ourselves.  We have to be the change we want.  If we want our lives to be different, if we want to be more successful, or healthier, or in better shape, WE have to take control, we, ourselves have to put in the work, change ourselves. 

Fitness Friday

I’ve become extremely worried at where we are headed in terms of health and fitness.  We are constantly bombarded with unhealthy ads and unhealthy products.  We are facing an unprecedented health crisis relating to obesity and these images show part of the problem.

Why is it that some people have an easy time losing weight while others struggle to get lean and stay there?  The quick easy answer is calories in vs. calories out.  However that doesn’t tell the entire story.  There are many other factors that go into the equation.

Everyone struggles with dieting. There can often times be an emotional connection to.  Start having a positive relationship with food.  Far too often we chastise ourselves and punish ourselves for what we’ve eaten.  Cardio confessional anyone??  Usually Monday morning after a bad weekends of food choices we have the “guilty” slaving away on the treadmills or ellipticals. This is negative.  Have a healthy relationship with food.  You’ll be happier and less stressed.

Weekend Workout
This weekend we’re gonna work on some agility ladder exercises with Jen Sinkler.  These exercises will help with balance, coordination, and conditioning.  Good Luck!!

Motivational Monday

”Challenge yourself with something you know you could never do, and what you’ll find is that you can overcome anything.”

Attempt something outside your comfort zone, something you never thought you would do in a million years, and you’ll discover how strong you really are.

Often times we get caught up in wanting to try something new, but we end up never doing it because we don’t think we are strong enough, or smart enough, or _____ enough.  Just fill in the blank with any excuse.  What we need to realize is that we can achieve anything, we can do anything, as long as we want it. 

No Limits!

Motivational Monday

“It is not that last rep that is the hardest, it is the first.”

Taking that first step, doing that first rep is the beginning and starting something is always the hardest. Take that first step towards greatness, towards your goal, your dream!!  It may be challenging, but if you believe you can, you will!!

What will you do today to take that step towards a healthier life,?  Are you surrounding yourself with like minded people that will help motivate you and empower you?