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Tuesday, September 15, 2015

Fitness Tip: Yoga for Strength Training

Flexibility is an important component of a well-rounded fitness routine, especially for those who tend to gravitate towards strength training.   Adequate range of motion around the joints is imperative to perform loaded movement patterns safely and effectively using strength-training tools such as barbells and dumbbells. In addition to enhancing performance in the gym, incorporating movements into one’s workout routine that enhance joint stability and mobility will also address existing muscle imbalance and allow for greater ease and efficiency when performing activities of daily living (ADLs) outside of the gym. The following yoga poses focus on stretching the major muscle groups typically used when performing ADLs (calves, thighs, hip flexors, back, chest and shoulders) while enhancing mobility in the hips, ankles, shoulders and thoracic spine.

Incorporating these yoga poses into your workout regimen will help increase range of motion, as well as enhance stability and mobility.

Downward Facing Dog

Upward Facing Dog

Low Lunge

Lizard Pose 

Sunday, September 6, 2015

No Lazy Labor Day

HITT Training for a quick Labor Day weekend.
Complete set of AMRAP exercise for a many rounds as possible before continuing to the next AMRAP.
Good luck, stay fit, and have fun!

Wednesday, August 26, 2015

Wednesday Workout: Dirty 30

10 Exercises - 30 reps each exercise.  Repeat circuit 3x.  Rest 1 minute before each set.May use either kettlebells or dumbbells.
  1. Kettlebell swings
  2. Weighted lunges
  3. Plie squats + high pulls
  4. Kettlebell single arm swings 
  5. Single arm high pulls
  6. Thrusters
  7. Hang Cleans
  8. Globlet squats
  9. Speed skaters
  10. Burpees

Tuesday, August 25, 2015

Fit Tip: Don't skip your meals

Don't Skip Your Meals!

When you skip your meals, your metabolism slows down and you're not burning calories like you should.  Your body thinks your starving, so when you eat again, your body stores more away as fat.  It's better to eat 6 smaller meals a day to fuel your metabolism, like a burning fire, the more you feed the fire with wood, the more it burns.

Simple Steps to Good Form

Looking to improve your running time? Here are some good form running techniques.

Thursday, December 18, 2014

Benefits of side planks

Benefits of Side Plank Exercises  

Side plank exercises target the gluteal muscles, obliques, quadriceps, hamstrings, thigh abductors and adductors. Strengthening these muscles means that your lower back and spine have more support and are better protected from injury caused by back strain and/or sudden movements. Side plank exercises also improve core & lateral strength; this means increased core stability, which translates into a stronger back and minimal soreness.  A secondary benefit, the side plank also builds strength with the shoulder girdles.

Side Plank
Side planks are relatively simple to perform — but they are not easy if you are a beginner with little to no core strength. Start by lying on one side on an exercise mat with both legs straight and stacked one on top of the other.  If that's difficult, keep the knees bent on the floor.  Bend the elbow underneath you and use it to support your upper body by keeping it in line with your shoulder.  Do not press the weight of your shoulder towards floor, keep the shoulder blades elevated away from floor. Keep your hips, spine and neck in alignment throughout. Exhale and engage your abs, lifting your knees and hips away from the floor, keeping the side of your bottom foot in contact with the mat. Pause at the top of the movement, inhale and gently lower yourself back to your starting position. Repeat on both sides.