You’ve been training for a while, changing your eating habits, and really trying to make some lifestyle changes. And then you jump on the scale… And your weight is EXACTLY the same or… (GASP) it’s gone UP. How is this possible? You have been giving up sweets and wearing out running shoes… you have been working SO hard! What is missing? The fact that you are only looking at your body weight on the scale when you really need to be looking at your body fat %.
At the gym you’ve likely seen, or experienced, the various forms of myofascial release therapy. Myofascial release therapy is a form of self massage which can be facilitated through a number of implements including a physiotherapy ball, Theracane™, foam rollers, or your own fingers. All of these methods can benefit to your healthy lifestyle when utilized properly! These amazingly useful implements all have similarities in purpose, but vary in their utilization and focus. Each one has a specification that makes it the right tool for the task. The basics to releasing a muscle properly are pretty well the same for each implement. Simply apply moderate pressure to a specific muscle or muscle group using whatever implement you or your trainer deem adequate. You should roll/massage slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much…
Do you have a job or lifestyle that has you in a seated position for most of your day? If you do, you could be causing yourself back problems just by practicing bad posture while you sit! While it may not seem like that big of a deal, it can become a very serious problem when it causes your body to be tight and closed. As you sit all day your glutes and hamstrings become weak, your hip flexors work overtime, your core disengages, and, depending on how you situate yourself, your shoulders can round forward. This is called a kyphotic posture. It’s a toxic position for your muscles to be in on a regular basis, and can be detrimental to any kind of athleticism. Don’t worry, there’s good news! There are things that you can do while you work (or while you travel) to limit the effects of sitting…
Ever wonder why your training program changes every month? Why you can’t just do the same things you’re comfortable with? Why you can’t keep doing 15 reps instead of 8? Or why you can’t do a different workout every time you’re in? What do you need to do to lose those last 10 pounds through training? In order for us to consistently achieve our fitness goals, we need to continually switch up our routine in a number of ways. And while most of us can agree that this is important, our major questions remain why? To begin, let’s look at what happens when we first begin to put some stress and resistance on the body.
In today’s post, let’s talk about Core Training. Are crunches and endless sit-ups the first thing that comes to your mind about core training? Don’t worry, you’re not alone…It’s time to rewire the way you think about how to train your core in order to strengthen it in a more balanced and functional way. When considering which exercises to implement into your exercise routine, it is important to consider which muscles and movement patterns each exercise is actually targeting. For example, when performing a crunch or sit-up, the muscle that we are predominantly recruiting is the rectus abdominis (the “six pack” muscle area.) There’s nothing wrong with strengthening your rectus abdominis, however, it is important to consider that there are many other muscles around the same area that make up your core. It’s time to recruit more of your core musculature, let’s dig a little deeper. You also want to…
It has been awesome seeing so many of you working on our monthly fitness challenges up on the boards up at the front desk – so today’s post is going to pertain to one particular challenge. The Chin-Up! Now this exercise looks like it’s only made for those really jacked up guys in a gym setting and most people are intimidated by this but, in reality, it is a great exercise to get those back muscles working! The three main muscles that are working during a chin-up include biceps, traps, and lats. The different types of grip and the width of your hands determines the amount of muscle activity for each of them.
Shifting Your Mindset It’s unfortunate whenever the only reason someone embarks on a new active kick is because they dislike the way they look. Rather than exercising because you’re not pleased with your physical appearance, exercise because you love your body and yourself. Understand that loving your body isn’t something that occurs when you achieve a certain physique; it’s about having the choice to make it at any time in your life. In fact, you can achieve the look you want but still struggle to be pleased with how you really feel inside.
Even if you’re halfway around the world, we’ve got your back! You don’t have to sacrifice all your hard work when on vacation or traveling for business. You’ve got to remember that this is long game; a lifestyle. While you may not be sticking to your normal routine when on vacation, even just working out for 20 minutes a day can make all the difference in the world to keeping you on track with your goals! You’ll feel great once you’re done and you’ll be glad you did it!
You went hard, knocked through your fitness goals, were feeling fantastic and loving it. And then your progress slowed down… It happens to all of us at some point but you can break through a plateau to keep seeing results! Focus on the following 5 steps to get your body back into results mode in the upcoming month:
Right now I’m sitting on the plane on the way home from working in Phoenix getting ready to write some blog posts. The flight attendant is giving the safety speech and is telling everyone to put their oxygen mask on before helping any others. Yes, we have all heard it many times before and hardly anyone on the plane looks like they are paying attention.