Fitness, Cross-Training, Personal Training, Boot Camps
WOD for Monday, Jan 19, 2015

WOD for Monday, Jan 19, 2015

EMOTM - Deuces
4 stations with 2 exercises per station. Complete the 1st exercise during the 1st minute for the prescribed reps. Rest until the next minute hits, and then perform…

WOD for Monday, Jan 19, 2015
Happy New You

Happy New You

As we look ahead to the New Year, we look at setting goals for ourselves. It is important to choose goals that suit you and that are achievable with a…

Happy New You
Sore No More

Sore No More

You know the feeling - you've worked so hard at the gym getting into shape that your muscles just ache. Rest and relaxation are key, but sometimes you need a…

Sore No More
Too Much Texting

Too Much Texting

We have become a society glued to our mobile phones. Texting has become one of the most popular ways to communicate with each other. But texting comes at a price.…

Too Much Texting
Workout, Rest, Repeat

Workout, Rest, Repeat

Athletes know that getting enough rest after exercise is essential to high level performance. Although you may feel guilty when you take a day off from exercising, it is important…

Workout, Rest, Repeat
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WOD for Wednesday, Jan 28, 2015

Evil Escalation

A) Run 1 Mile
(record time)

B) Every 3 minutes for as long as possible complete:
From 0:00-3:00, 1 rounds of:
10 plate/db squat raises
10 TRX Rows
From 3:00-6:00, 1 rounds of:
12 plate squat raises
12 TRX Rows
From 6:00-9:00, 1 rounds of:
14 plate squat raises
14 TRX Rows
Etc., following same pattern until you do 20 reps of each.
(record weight used)

C) Core Circuit

WOD for Monday, Jan 26, 2015

Complex Sick Split

Complexes: Perform all exercises using the same weight and without putting the weight down. After all exercises are completed, rest 1 minute. Pick a weight based on your weakest movement.

Lower Body Complex
12 min
1. Romanian Deadlift 8
2. Reverse Lunge 8/side
3. Squat 8
4. Sled Push 2 – 90 lbs on sled

Upper Body Complex
12 min
1. Row 12
2. Curl 6
3. OH Press 6
4. Farmers Walk 100 yds

(Record Weights Used)

WOD for Tuesday, Jan 20, 2015

The IMPACT 500

The IMPACT 500

Level 1- 2 rounds = 50 reps Level 2 – 2 rounds = 40 reps, Level 3 = 30 reps

50 Sit-up to Russian Twist

50 Broad Jumps

50 1- arm push press (total) (L1 –M 40/W30, L2 – M30/W20, L3 – M25/W15)

50 Lunges (total)

50 Wall Ball

Record Time to complete 2 rounds – note Level you did and weight for push press if different from level prescribed weight.

WOD for Monday, Jan 19, 2015

EMOTM – Deuces

4 stations with 2 exercises per station. Complete the 1st exercise during the 1st minute for the prescribed reps. Rest until the next minute hits, and then perform the 2nd exercise for Max reps in the first 30 seconds of that minute. Repeat for 8 total minutes (4 rounds). Rest 2:30 after completion of 8 minute station before moving on to next.

(Total workout with rest – 40 minutes)

IMG_0700

Station1:

1) Pushup Release – Level 1- 18 reps, Level 2- 16 reps, Level 3- 14 reps

2) Mountain Climbers – Max reps for 30 seconds

Station 2:

1) Step Ups – Level 1- 9 reps, Level 2- 8 reps, Level 3- 7 reps (per side)

2) Yellow Bar Hanging leg raises – Max reps for 30 seconds

Station 3:

1) Single Arm Bent Over Row – 10 reps/side

2) Jump Rope – Max reps for 30 seconds

Station 4:

1) Weighted Situps – Level 1- 16 reps, Level 2- 12 reps, Level 3- 8 reps

2) Shuttle Line touches – Max reps for 30 seconds

Happy New You

As we look ahead to the New Year, we look at setting goals for ourselves. It is important to choose goals that suit you and that are achievable with a little hard work and determination. Be realistic. The easiest way to fail at your resolution to a new you, is to make a goal unattainable. Strive for a goal that is attainable. For example, deciding to lose 30 pounds may be attainable for some, but choosing to take better care of you and get healthier may be a better resolution to choose.

Plan ahead. Think about what your resolution should be well before that stroke of midnight. Do not choose a resolution last minute – especially if you want to stick to it.

Outline your plan. Start thinking about how you will deal with those desires to skip out on your resolution or if you get temptations – what will you do when you want to skip that spin class or workout or indulge in an extra piece of cake.

Make a Pros and Cons list. It may help to see a list of items written down to keep your motivation strong. Develop the list while you go along and keep it with you and refer back to it when you need that extra push to keep your resolve.

Talk about your resolution. Don’t keep it a secret. Tell your friends and family who can help support you and your new you. You may also find someone who shares the same or similar resolution that can help keep you on track and motivate you all year long.

Reward yourself each time you have success. Treat yourself to something that will not contradict your resolution. Buy yourself that dress you wanted, or head to a movie with a friend.

Track your progress through the year. Having short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing five pounds at a time. At the end of the year, you will also see how far you have come.

Don’t beat yourself up if you slip off course of your goal. Just realize what has happened and get yourself back on track. Tomorrow is a new day. Just try to work hard on keeping your goals each day.

Keep trying. If you find you run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start again. Recommit yourself for 24 hours. You can do anything for 24 hours. All the24 hour increments will soon build up to something.

It’s a New Year and time to look towards the new you that you want to be. Forget about 2014 resolutions that may have been made and broken. This year, you have some tips to get you going on your path and keep you on it. Be patient, change will not happen overnight. Plus, you’ve got a whole year to get to the NEW YOU.

For more articles go to http://getfitatl.lifestyleezine.com

Sore No More

You know the feeling – you’ve worked so hard at the gym getting into shape that your muscles just ache. Rest and relaxation are key, but sometimes you need a little extra help to get you through the day without too much ache. Sore muscles occur with injury, overuse or when beginning a new intense physical activity. Having sore muscles can a be a sign of positive improvement after exercise, but they can also be a sign of a serious injury or muscle damage if the soreness is severe. There are some over-the-counter (OTC) medications that can help relieve your pain and allow you to function with your regular daily activities and get some sleep at night.

Acetaminophen*
Acetaminophen is effective because it will reduce the chemical signals in the brain that are related to pain that is associated with the sore muscles. Acetaminophen is a safe OTC medication, but please check with your doctor before taking it if you have liver disease. Also, a healthy patient should not take more than 1 gram per dose and no more than 4 grams per day to avoid liver damage. Tylenol is a common OTC medication.

Naproxen Sodium*
Naproxen sodium is a nonsterodial anti-inflammatory drug (NSAID) that reduces chemical signals in the body that are related to pain and inflammation associated with sore muscles. Taken as directed, naproxen sodium is safe and effective. Consult your family doctor on possible side effects. Aleve is a common OTC medication.

Capsaicin Cream*
Capsaicin cream is a topical ointment OTC medication that can be used to treat pain associated with sore muscles. Capsaicin, a derivative of chili peppers, reduces a chemical signal related to pain when applied topically to the skin over the sore muscle. The cream may cause a burning sensation for 15 to 20 minutes after application. Capsaicin cream is required to be used for a few days to achieve the optimum effect. No side effects are associated to capsaicin cream, which makes this product a safe medicine to use for sore muscles. Capzasin is a common OTC medication.

Topical Creams
There are several other topical ointments for the skin and will help with temporary relief of muscle pain. Some when rubbed in cause a warming sensation (methyl salicylate), while others will feel cool when applied (camphor and menthol). Both will give temporary relief to sore muscles. Bengay and BioFreeze are common OTC medicated creams.

Muscle soreness affects virtually everyone and can be a response to sports, exercise, work, travel, or daily activities. Muscle soreness due to exercise can occur at the highest level about 24 to 48 hours after exercise, reaching a peak within 48 to 72 hours, and disappearing five to seven days after the exercise. If it becomes too unbearable, make sure to visit your doctor to make sure there is no injury. Otherwise, to get moving a little easier, try some of the over-the-counter medications to help you out.

* Information from Livestrong.com

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Too Much Texting

We have become a society glued to our mobile phones. Texting has become one of the most popular ways to communicate with each other. But texting comes at a price. The more we text, the more pain we can experience in our neck, shoulders and back. It has similar side effects as what you would see from someone sitting at a computer all the time. The body is often positioned with stationary shoulders and back with neck down and slouched forward. People spend on average two hours a day looking down at their cell phones. Leaning over to text is equivalent to adding sixty pounds of weight on your neck. The hunch over position can also lead to breathing issues in your future as well.

The effects of long term forward neck posture can lead to long term muscle strain, disc herniations and pinched nerves. An adult head weighs 10 to 12 pounds in the neutral position. As the head tilts forward the forces seen by the neck surges to 27 pounds at 15 degrees, 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees. To put the 60 pounds of weight into perspective, think of six sacks of potatoes, six large watermelons or an 8 year-old child. Good posture is when the ears are aligned with the shoulders and shoulder blades. Changing the spine’s natural curvature will lead to more stress over time and cause wear, tear, degeneration and may lead to the need for surgery.

Studies are now coming out showing that texting and using mobile devices for long periods of time could lead to a lower life expectancy. The hunched over posture adopted by phone or tablet users can cause breathing problems, leading to cardiovascular issues later in life causing an increased risk of death in older age. When you are hunched over you are causing strain on your heart and your ribs cannot move properly causing your heart and lungs not to function to their full effectiveness. Constantly being hunched over will cause future problems with your cardiovascular system.

Here are some tips for avoiding neck pain:

  • Use your eyes range of motion to look down rather than tilting your head down.
  • Keep stretching your neck muscles. Tilt your head, bringing your ear to your shoulder on both sides and hold.
  • Stand in a doorway, extend your arms and push your chest forward. This will stretch and strengthen your muscles you use for good posture.

Try doing those exercises and stretches twice a day while being conscious at maintaining good posture.

The popularity of texting for communication means it won’t be going away anytime soon but in order to preserve your spine, neck, back and breathing, be aware of your posture. Correct yourself when you feel you are hunched over. Maintaining good posture will help you eliminate the potential for future health problems down the road.

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Workout, Rest, Repeat

Athletes know that getting enough rest after exercise is essential to high level performance. Although you may feel guilty when you take a day off from exercising, it is important to help the body with repairs. A rest day will also help strengthen your body in the time between workouts. Continuous training can actually weaken even the strongest athletes.

Rest days are critical to sports performance for many reasons. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days will help maintain a better balance between home, work and fitness goals.

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effects takes place. Recovery allows the body to replenish energy store and repair damaged tissues. Exercise and physical work causes changes in the body. Muscle tissue will breakdown and the depletion of energy stores as well as fluid loss will occur. Recovery time, or a rest day will allow the stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. The result, is overtraining and symptoms such as, feeling a general malaise, staleness, depression, decreased sports performance and an increased risk of injury.

Short-Term Recovery
Also called active recovery, short-term recovery occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise after workouts during the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. These types of recovery are helpful with performance. Getting quality sleep is also an important part of short-term recovery, especially if you are doing a hard training regime.

Long-Term Recovery
Long-term recovery refers to those that are built into a seasonal training program such as professional athletes will have for during the season vs. off season workouts. Recovery time will be days and even weeks, depending on the demand that their body faces.

It is important to adapt your recovery time to your workout. The higher level of training intensity, the greater the need for planned recovery time. With monitoring your workouts in a training log and paying attention to your body and how it feels, you’ll be able to plan in your rest days. Talk to your trainer- get them to help you plan out the best workout – rest routine that suits you and your body’s needs. Remember how important it is to let your body rest and recover – rest for success.

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Things to Try in 2015

Kick start the New Year by getting on the right track to keeping your resolutions. Most people choose to get healthier and a great way to start out right is to try something new for 2015. Stay motivated by doing different exercises to reach your goals, or to stay focused on your fitness. Doing the same thing day after day can lead to boredom and even giving up on your routine all together.

Try some of these fitness trends for 2015.

  1. Body weight training. With tight budgets, body weight training can be the way to go. Because it does not require a lot of equipment, body weight training can be an inexpensive way to whip yourself into shape.
  2. High-intensity interval training. A workout that calls for short bursts of high-intensity exercise followed by a short recovery time. It is very efficient in burning calories and building muscles.
  3. Strength training. Strength training includes body weight, resistance tubing, free weights and weight machines. Everyone can benefit from building stronger muscles and bones while controlling their weight and increasing their energy levels.
  4. Personal training. A personal trainer will help design a custom fit plan tailored to your wants and needs as well as being your personal cheering section when you achieve your steps and goals.
  5. Exercise and weight loss. Joining programs that combine exercise and weight loss might be a good option for you if you are trying to lose inches off your waist as well as tone your body. Look for programs that emphasize the important balance between healthy eating and exercise.
  6. Yoga. Yoga continues to be a favorite in the fitness community. There are so many different options to try with all the different versions available.
  7. Group Personal Training. Training two or three people at the same time in a small group is becoming a more popular solution when looking for more individualized attention then you get in a class, but without the higher cost of one on one session with a personal trainer.
  8. Outdoor activities. Getting outside for some exercise will bring more benefits. Get outside for hiking, skiing, running, skating, the possibilities are endless.
  9. Circuit training. A group of 6 to 10 exercises that are completed in a sequence is circuit training. It is similar to high-intensity training, but is performed at a lower level of intensity.
  10. Core training. This type of training focuses on strengthening the muscles of the abdomen, thorax, and back by exercising the hips, lower back, and abdomen. You can use equipment such as exercise balls, BOSU balls, wobble boards, and foam rollers.
  11. Boot camp. More and more men and women are favoring this military style training that will include cardiovascular, strength, endurance and flexibility drills. This is great if you like intense, highly-structured workouts.

Try all or some of these 2015 fitness trends to get you on your exercise goals for the New Year. You can even refer back to this list as the year goes on to try something new when you feel you need to change things up to keep you motivated. Happy New Year!

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Recovery Food

You put so much effort into your workout and making sure you strengthen and tone your muscles correctly to get the results you want. It is just as important to eat the right food post-workout to ensure you are doing right for your body. Eating quality food post-workout is crucial. In order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

The muscle building process is started by increasing protein synthesis and nitrogen retention and the body requires a quick dose of the right protein and carbohydrates. Protein shakes and chicken and rice just won’t cut it every time. Your body prefers a wide variety of nutrient-dense foods.

Try some of these post-workout foods.

  • Lean chicken meat (white meat). Chicken is rich in protein and helps repair your damaged muscles after a workout.
  • Salmon is an excellent source of protein. Besides stimulating your metabolism, protein is great for filling you up and therefore taking in fewer calories. Salmon is also rich in omega-3 fats which helps fight inflammation, regulates insulin levels and can even lower the risk of heart diseases and stroke.
  • Egg Whites. Eggs contain all the essential amino acids which are required for a fast recovery from muscle building workouts. It is important to cook the egg whites so they are not overcooked. Cooking them properly will help to unlock their full amino acid spectrum and allow you to get the most of your food.
  • Beans are a good source of proteins and fiber. Fiber helps to regulate the insulin levels, which is important for muscle growth. The best choices for beans are Kidney and Navy because of their low calories and high proteins.
  • Milk contains proteins of 80% whey and 20% casein. Whey is quickly broken down into amino acids, making milk an excellent drink after work. Casein is digested more slowly, providing the body with a constant supply of smaller amounts of protein over a longer period of time.
  • Lean Beef. Red meats are good bodybuilding foods that are packed with proteins and minerals such as iron and zinc. But they also contain a high level of saturated fats, so eat red meat in moderation.
  • WATER. The human body is made up of 70% water. Water helps to make your muscles look fuller and more toned. Just as important, water helps to transport minerals and nutrients throughout your body, speeding up the muscle-building process.

You can also try this delicious post-workout meal of Protein Pancakes:

Mix four egg whites, ½ cup rolled oats, ½ cup of cottage cheese, 1/8 teaspoon of baking powder and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium to low heat until it bubbles like a regular pancake, flip and cook the other side. Top these delicious pancakes with some fresh fruit.
These are loaded with protein and not a lot of carbohydrates which make it a perfect meal to help retain muscle tissue when trying to lean up.

If you eat properly after a good workout, you’ll help your body and muscles benefit from all your hard work.

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