Muscle 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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Get Ripped for Summer

Posted by on May 29, 2018 at 12:21 pm

We just finished a 12-week series that included cardio, muscle, nutrition and lifestyle tips to get you in great shape for summer. We are one month away from the start of summer so you’ve got 4 weeks to ramp it up and get ripped. Today, you’ll get 10 Quick-Fix Hacks for really toning and leaning up right in time for the beach.

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Spring Into Shape For Summer – Week Ten

Posted by on May 7, 2018 at 1:00 pm

“Wstretch foam roller hipshat you get by achieving your goals is not as important as what you become by achieving your goals”.- Zig Ziglar

We’re honing in on the finish line of our Spring into Shape for Summer Program. But remember with fitness there is NEVER a finish line.  Two weeks left to take everything to the next level.  And just as the quote says above – taking the time to do the things necessary to be your best, says a lot about you as a person!  So stick with it no matter what!

Cardio

This week, try hill training.  It will develop your strength, power and overall fitness.  If part of your program includes walking, running, or cycling, find a short hill (about 100 meters long) and perform 5-10 hill repeats once this week.

 

 

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Spring Into Shape For Summer – Week Nine

Posted by on May 1, 2018 at 10:52 am

We’ve been at this for 2 months now and you should be in better shape and experiencing improved fitness, strength and energy! If you haven’t started yet, go back through prior weeks and start today. You deserve to look and feel your best!

Cardio

Continue what we’ve been focusing on and this week, add 1-2 really long, low intensity workouts.  This type of training will really develop your aerobic fitness.  For example, go for an hour plus walk, hike or bike ride.

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Spring Into Shape for Summer – Week Seven

Posted by on April 17, 2018 at 10:23 am

“Do not be afraid to demand great things of yourself. Powers which you never dreamed you possessed will leap to your assistance…” O. Marden

Previous Weeks In This Series

Cardiovascular Conditioning:

This week make a commitment to be more active in your life. The International Journal of Obesity released a stat that estimated we expend approximately 500-800 calories less per day than we did a few decades ago based on our sedentary lifestyles. So commit to taking the stairs, walking or cycling to do errands or parking a few blocks from your destination.

 

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Spring Into Shape For Summer – Week Six

Posted by on April 9, 2018 at 1:00 pm

We’ve been getting some nice signs that summer is on the way!  It’s a good time to reassess your goals, monitor your progress and determine if you’re on track.  If you are, great job.  If not, don’t stress about it – just recommit today.

Previous Blogs in This Series

Cardiovascular Conditioning

This week we incorporate cross-training into your workout.  If you’ve been walking to get fit, this week we’d like you to see if you can also include another form of cardio training such as cycling or swimming or fitness classes.  Make sure your weekly cardio training includes 2-3 different types of exercise instead on only one form.

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Spring Into Shape For Summer – Week Five

Posted by on April 2, 2018 at 1:00 pm

Lack of time is the number one reason people report they don’t exercise.  Well, have you ever heard the saying “People who can’t find the time to exercise will one day be forced to find the time for illness and disease!” So start today and make the commitment to yourself!  You can go online to access the first 4 weeks of the program so it’s not too late to commit to getting in great shape for summer!

Continue with what you’ve learned so far and add on today’s tips:

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Spring Into Shape For Summer – Week Three

Posted by on March 20, 2018 at 11:42 am

Continue implementing everything you’ve learned over the last 2 weeks and add on today’s tips.  Beach season is on the way – let’s commit to getting in great shape in time for summer! Looking good and feeling great!

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Spring Into Shape for Summer!

Posted by on March 6, 2018 at 1:35 pm

Tsquatbhe smell of spring is in the air and many of us are now realizing summer is on its way. Long days, outings to the beach, tank tops and sundresses, swim wear, cycling, camping, walks by the water, parties by the pool….Can’t you wait!?

We’ve got about 3 months to get you in tip-top shape so you enjoy the best summer of your life. Each week we will be provide you with easy tips that you can implement right away so that week by week you are getting closer to your Personal Best!

If you make the commitment and follow along for the next 3 months, you can expect to improve your aerobic fitness, muscle tone and flexibility, increase your energy levels and reduce your body fat.

The program is progressive so that each week we build on what you’ve learned the week previous so cut out each week’s section so you’ve got the entire program in front of you and it’s easy to follow.

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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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