Conditioning

Cross-Train Your Way to Your BEST Self

Posted by on July 30, 2018 at 3:21 pm

Last weekend I participated in a Paddleboard Triathlon, something I’ve never done before. We started racing on Paddleboards, then transitioned to a bike and finished with a run. It was an incredible full body workout incorporating lower body, upper body, core and balance. It reminded me of how important it is to cross-train.

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You Can Tabata Anywhere

Posted by on February 19, 2018 at 11:00 am

We are about 6 weeks post New Year’s Resolutions and if you’re on track with your workouts, great job! But you may be getting a little bored with your routine and looking for a way to spice up your workouts. Tabata is a simple technique that you can easily implement that will not only add a new approach to your exercise sessions but also is highly effective.

Tabata training was first discovered by a Japanese scientist Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. There were two groups of subjects; one that trained at a high intensity for four minutes, four days per week for six weeks and the other at a moderate intensity for one hour five days per week for six weeks. The shocking results were that the moderate intensity group improved their aerobic system but experienced no improvement in their anaerobic system whereas the high intensity group exercise experienced a greater improvement in their aerobic system and a 28% increase in their anaerobic system. Read more on You Can Tabata Anywhere…

Christmas Thanks

Posted by on December 25, 2017 at 1:00 pm

MERRY CHRISTMAS! 

During the Christmas season of giving, it’s nice to sit back and contemplate what we are grateful for. It’s a positive action to make a list of the people we love and appreciate and the things we couldn’t imagine living without. So in this spirit, here is a list of things you can be thankful for, from a fitness perspective. Read more on Christmas Thanks…

3 Best Full Body Exercises!

Posted by on November 7, 2017 at 3:43 pm

Time is of essence! In a one-hour workout, it’s difficult to achieve a proper warm-up, an adequate cardio workout, a challenging strength training segment, some postural exercises and an appropriate cool-down and stretch. How do we fit it all in?  Most people want results in the shortest period of time. Who wants to spend 2+ hours in the gym?

Full Body Exercises are the answer to your prayers. Incorporating exercises that combine lower body, upper body, trunk musculature and balance training all into one exercise accomplish three times as much training in the same amount of time. 

Full Body Training is also a more natural and functional way of training. Can you imagine any daily task that you complete regularly that involves only one joint or muscle group? Our bodies just don’t function in an isolated fashion. When you get out of a chair, bend down to pick something up or lift something to put it on a shelf, your entire body functions as a team. And all sports require your muscles to work together. And yet when we train in the gym, most people generally train their muscles separately focusing on only one body part at a time. It would be like a football coach taking each of his starting line players and training them individually before their first game. Even though each player may be in optimal physical conditioning, if the coach hasn’t pulled them together and scrimmage in order to learn to work together, their first game is going to be a disaster. For example, a Leg extension exercise works the quads independently but it doesn’t mean the quads will be able to work together well with the hamstrings or the trunk muscles. Full Body training teaches your muscles to work together as a team as they do in real life situations. During sports or recreational activities, your muscles have to learn to react, support and oppose each other effectively. 

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Try Two-a-Days to Ramp Up For Summer!

Posted by on May 30, 2017 at 5:40 pm

Sherri Run Vancouver April 2017We are about a month away from the official launch of summer and with all this beautiful weather, everyone is starting to realize that they don’t have a lot of time before they are sporting minimal clothing and swim wear!

As a result, many people are ramping up their exercise programs and Two-a-Days are definitely one way to take your fitness to a whole new level and get in great shape right in time for summer.

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High Intensity Training Is NOT Where It’s At!

Posted by on May 8, 2017 at 11:00 am

Sherri_Gorge_Yoga_42017With the popularity of CrossFit, Bootcamps, Tabata and other high intensity formats, it can seem like the only way to train is a high intensity format. However, that’s just not the case!

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Toning and conditioning muscles — adding order to your workouts

Posted by on May 2, 2017 at 1:58 pm

Last week we reviewed a technique for ordering your workouts that provides a very user-friendly way for anyone to design and experience a full body muscle and cardio workout. The response has been great so today, we decided to review some other important guidelines so you can assure each of your muscle conditioning workouts is super effective.

Large Before Small

stabilityballbenchpressb(2)First off, the textbook correct way to train your muscles is to start with the larger muscle groups first and then finish with the smaller muscle groups. This means, for example, for your upper body you would perform all your back and chest exercises first, then finish with the shoulders, biceps and triceps. Basically, you would do all your full body, integrated movements first and then you can focus on isolating smaller muscle groups. If you don’t’ have a ton of time, focus on those compound movements like squats, lunges, rows, pulls, presses and pushes, because they use your large muscles as your primary movers and your smaller muscle groups still work to assist so you get the most bang for your buck!

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Super Effective Workout Programming

Posted by on April 24, 2017 at 1:00 pm

pushupplanka(1)When people workout on their own, they often have no idea which exercises to incorporate in their program and how to sequence them. They often wander aimlessly through the gym with no real method or rationale to their exercise session. This can lead to poor results and a lot of wasted time. Instead put purpose to your workouts and use a template to assure you address all of the important fitness components.

Here’s a template that is very easy to incorporate and very effective.

Workout Template:

  • Warmup
  • Workout
    • Lower Body Focused Exercise
    • Upper Body Focused Exercise
    • Core Conditioning Exercise
    • 1 minute Cardio Drill
  • Repeat 3-6x
  • Cool Down

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Latest & Greatest Fitness Tips Hot Off the Press – Second of 2 Part Series

Posted by on April 28, 2014 at 1:00 pm

Last week I provided you with some of the latest & greatest fitness tips from the fitness industry’s top experts. Here are just a couple more and I hope you will take away at least one piece of information that you can use in your everyday quest for optimal health and fitness!

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Latest & Greatest Fitness Tips Hot Off the Press – First of 2 Part Series

Posted by on April 21, 2014 at 1:00 pm

I just attended the International Personal Training Summit in Seattle and wanted to share with you some of the highlights from the event.  I hope that at least one tip will resonate with you and inspire you to reach for your Personal Best.

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