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3 Reasons You Lost Your Motivation…

We’ve all been there.  For the last few weeks you’ve been crushing it at the gym and doing great with your nutrition.  You feel like you are really starting to make some progress and can’t wait until your next session or chance to properly prep your meals. Then out of nowhere, it’s gone. Maybe you missed one workout that got your schedule out of whack and you couldn’t right the ship.  Maybe one of the kids was sick and you couldn’t get out to the store in time to do your food prep and it really set you back.  No matter what the cause, we’ve all found ourselves at one point in time lacking the motivation to do the things we need to be doing to succeed.  A few members asked me recently about this so I tried to come up with some common things I’ve seen when people come to me  “lacking motivation”. Here are the top 3 reasons I see people fall off.

1. You don’t know where you want to go…

A map is only useful when you have a destination.

To me, the above quote says it all. If you don’t know what you want or what you are training for, then it really doesn’t matter what you do.  While there is certainly nothing wrong with training for training’s sake I do believe it can leave to frustration and lack of motivation.

Without a goal it becomes very easy to let thoughts like “It’s just one workout”  or  “I ate pretty good this week, it’s ok to have this” to creep in and take over.

Before you know it after your routine has had one slip up you are telling yourself you just don’t feel like doing it anymore.

We have clients with all different goals. Some want to do their first powerlifting meet, some are working to losing the 10lbs they never could get off, and others just want to throw weights around in a friendly and encouraging environment three times per week.  The important thing isn’t WHAT their goal it’s that they have one.

So if you are in a rut, try setting a new goal that takes you out of your comfort zone a little.  Women, maybe you can set a goal of getting you first unassisted chin-up and have a coach write a program for you to follow.  For all you guys that love lifting but hate cardio, sign yourself up for a 5k with that crazy friend we all have that loves to run.  This will give you some extra accountability to stay on track.

 

2.You’re grading yourself with the wrong tests…

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I see this fairly often with clients and friends and  with their training. Having done both contests I can tell you from experience that no one asks you how much you bench at a bodybuilding show and no one cares what you look like at a powerlifting meet.

The same is true for you and your goals. If you make a decision that you’d really like to train for your first marathon, you are doing yourself a tremendous disservice in continuing to test your bench press and wondering why it is going down and your body fat percentage is creeping up slightly. Most people then quit their original goal of the marathon by saying things like “I decided I really wanted to focus on the bench instead.”  or “ah I decided it wasn’t for me”.  This cycle continues and you realize you never once stuck with something and saw it to the end.

An extremely well respected coach Dan John has been a tremendous inspiration to me as a coach and one of his best lines is… “Keep the goal the goal…”

Such a simple statement can really simplify a lot of things. You should only be grading yourself on things that directly relate the your progress. Don’t get distracted or discouraged if some other aspect of your fitness isn’t improving or even slightly declining. Once you accomplish the goal there’s always time to go work on another one!  But one at a time!

3. You never started with “Why”

 

If you haven’t read “Start with Why” by Simon Sinek I can’t recommend it enough. As you can imagine the main point in this book is to truly discover and ask WHY are doing something. Examples include Apple deciding not to set out as a computer company, but to “change the technology world” and how this allowed it to range into markets such as the iPod and succeed where traditional computer companies like Dell failed.

When you sit down to write out a goal, be sure that you can answer this question for yourself. Don’t make the mistake of thinking that your answer isn’t good enough either. Wanting to lose 10lbs simply to look and feel better in a bikini is not self centered or narcissistic  if it is what will make YOU feel better.  Hang that bikini up in your closet as a reminder every day if you need to.

No one can define the “why” for you but you, so take the extra time and try to figure out just exactly why it is that this goal came up and why it’s important to you.

Once you have your “Why” nailed down, it becomes very easy to answer the defeating questions of “what the heck am I doing this for?” that WILL arise.

You might sit down and realize that after some though that this goal really doesn’t mean anything to you at all and you’d be better off trying something else!  But try and do this work on the front end and save yourself the wasted effort of quitting later!

The 30 second version.

  1. Clearly define a goal
  2. Keep the goal the goal
  3. Understand “WHY” this goal is important to you.
  4. Crush the goal.

 

As always, leave a comment good or bad. All feedback is appreciated!

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Gluten Free Pizza

Celebrate Pi Day with this clean cheat meal!

Our latest recipe rebuild is an American classic:  Pizza.  Everyone loves pizza, and in honor of Pi day (March 14), we are serving up this gluten free pizza recipe.  While we do encourage you to enjoy meals off of your plan 10% of the time, it is always best if you can still keep the ingredients as whole and natural as possible. This recipe would work for a great post workout free meal. Give it a shot and let us know what you think!

1/2 cup garbanzo bean flour
1/2 cup arrowroot starch
1/2 cup tapioca flour
¼ cup flaxseed meal
1 tsp baking powder
1/2 tsp salt (optional)
3/4 cup milk, almond milk or rice milk
1/4 cup olive oil
Toppings of choice.

Preheat oven to 450 degrees. combine the flours, salt and baking powder (I usually also add in some dried basil and oregano). Combine the olive oil and milk in a separate bowl.  Slowly stir this into  to the dry mixture and then beat the batter on high for 3 minutes. Pour it all out onto a greased cookie sheet and bake for approx 12-15 minutes until the crust is starting to brown and looks mostly cooked. take it out, top it with whatever toppings you wish.  To keep it healthy I recommend fresh tomato, basil and 1/4 cup mozzerella cheese.  I also often make it with a little pesto.   Once topped, Put back in oven for another 12-15 minutes until cheese is bubbling and edges of crust are nice and brown. Enjoy!

Note: depending on how you like your crust, you can play with the ratio of dry to wet ingredients.  You want the consistency to be like a batter but not so thin that it runs off the cookie sheet.  Happy Pi Day!

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GloboGym

Coaching Fat Loss and General Fitness Clients – A Counter Rant

I decided to sit down and write this after I was sent a “newsletter” from another fitness coach which left me at a loss for words.  The newsletter began with letting you know that  “if you think this is about you, than it is”  The next sentence really struck me. The main intro was to put everyone on alert that they’ve noticed  some of their members had maybe been ignoring or neglecting their nutrition and workouts.

So at this point I’m reading along thinking, “Great! They noticed people are having a hard time with nutrition. Maybe there are going to be some great recipes or an event coming up to get them going again.”

Instead the next sentence read  “we will not allow you to continue to ignore it and say that you are a member of our gym.”  “Do what we say and succeed, or don’t and fail”  “we take pride in what we do and walk our talk every day.”

This is what immediately came to mind…

GloboGym

 

I see this a lot in the fitness industry and feel  it is one of  the reasons that there is still such a huge barrier to entry. Despite fitness being and multi-BILLION dollar industry, obesity rates continue to climb year after year.  Fitness is quite possibly one of the only sectors that can continue to grow as it’s performance indicators are going down.

Point 1: “Do what we say and succeed or don’t and fail.”

I’ve worked with plenty of clients in my time as a coach and can tell you that no one plan or strategy has ever been the same. There are plenty of methods you can use to get the results you are looking for. Coaching is about bringing out the best out in each of your players or members in our case. Not every basketball player has the skills of Steph Curry and not every member is ready to be bringing their meals to work in little tupperware containers, measuring their egg whites, and hitting the gym 6x per week. To coach a junior high basketball player the same way you would Steph Curry would be ridiculous. The novice player needs to learn the basics of dribbling, passing, shooting, quite possibly the rules of the game even.  If you were to start him with  Steph’s warmup routine you are setting them up for failure, frustration, and possibly turning them off to a game they might have otherwise grew to enjoy.

Don't start here!

The same idea goes for nutrition coaching. Giving someone who has never stepped foot in a gym or never followed a nutrition plan before the goal of coming in 6x per week and exact macronutrients to follow is a recipe for failure.  Let me be clear that it doesn’t mean that the plan they received wouldn’t work. It is true that if they followed it precisely and survived the given time period they would have phenomenal results.

The first step with that person might be getting them to eat a healthy lean protein and some fruit  for breakfast.  While that might seem like a really small step, if that person was skipping breakfast 50% of the time and eating microwaved pancakes the other 50% of the time, it could have a huge impact on how they feel and encourage them to keep moving forward. This person might not even own gym clothes and hasn’t worked out in years so maybe for them 2-3 full body strength training workouts are a great start.

Creating a great, but very difficult plan to follow and celebrating the success is the same as rolling out the balls at gym class and hoping Steph Curry is in your class. When they succeed you claim all the glory and turn to shame the others in class that couldn’t “keep up with your program”

Coach don’t preach.

Point # 2  “We walk our talk everyday and take pride in what we do”

That’s fantastic and I think that is very important. As fitness coaches I do believe we should be a source of inspiration for our clients.  However as a coach it is important to keep my own self interests and habits separate from that of my clients. I love powerlifting and trying to get as strong as I can in big movements like the squat, bench, deadlift, and clean.  However it is important that I don’t push my own likes on my clients.  I need to choose exercises that first and foremost are safe for my client to perform.  Secondarily to that I want to include exercises that will deliver the best results for their specific goal AND the client finds enjoyable.  How miserable would every session be if we insisted on them doing deadlifts and just the mere thought of them made them cringe.  The client might hate deadlifting but LOVES doing kettle bell swings. So why not create a great program that includes a good volume of swings and delivers the results he/she is paying you for.  You can have pride in yourself and your own work ethic and dedication and still have empathy for where you client might be at this point in their life.

So before you are so quick to judge someone on where they are in their life with their training and nutrition, think about some of the things that might not come so easily for you in your life. Lots of our clients are doctors, lawyers, CEO’s, own million dollar practices and companies. To them, building that career and life for themselves was easy.  They could just as soon build another million dollar company as easy as it might be for me to lose 15 pounds. Their hard is our easy and vice versa. The sooner we can understand that the better.  It’d be impossible for me to  look at one of our members who is a new mother of 3 and tell them “I know how you feel” or to just “suck it up and get it done.”  I can however sit down with them and help them create a strategy that will get them moving in the right direction.

Why someone elses struggles reflects your own pride in what you do is silly to me.

 

Point 3: “We will not allow you to say you train with us.”

Had it not been for this statement I’m not sure I would have even responded.  As a professional I believe that once you accept someone’s money you are entering into an agreement to provide them with the best level of service you can for their own safety and needs.  To me it is no different if you are a realtor or a personal trainer. The agreement is the same.  If someone is going to refer us to a friend of theirs we would assume it would be because they were happy with the service or results they were receiving, not because they believe they are a walking billboard of what “fitness” looks like.  If someone is not ready to start following a nutrition program just yet that’s fine. We obviously inform them of the benefits of getting coached on it, but maybe for them getting to the gym 3x per week is the first goal they need to master.  Once coming to the gym 3x per week becomes habit maybe then and ONLY then will they have a chance at starting to address their nutrition.  So in this scenario you may have a raving fan who can’t wait to tell the world that although they might not have lost a ton of weight yet, they accomplished their goal of moving better and feeling stronger.  But because they don’t fit YOUR definition of success you threaten to “not allow them to say they train with X”  Wow…   At Aspire we have members from all different levels of the spectrum.  Former figure competitors  train along side members who couldn’t tell you the difference between a carb or protein.  A member with a new goal of doing her first bikini competition trains along side a 72year old man who’s only goal is to touch his toes.  State ranked wrestlers train in the same room as their mom who might be doing all she can for her son to make every commitment he has to be the best and can right now only make 2 workouts a week.

Aspire members!
We love when our members spread the word of where they train!

 

As a coach, if you are making changes and making positive steps in the right direction I feel that I am doing my job.  Everyone has different goals and their own pace they might be comfortable reaching them. Being a great coach is about providing the knowledge and inspiration to keep that person moving forward  in a safe and nonjudgmental environment.  Make no mistakes about it, I’m not saying every gym should be Planet Fitness where deadlifting and making some noise is outlawed. We train hard and push our clients to be the best they can be for the 60 minutes they are with us each day. I just think we could all be a little bit better at keeping our goals our goals and helping shine the light on helping our members reach theirs.

And to echo the beginning of the newsletter in mention… if you think this is about you… it is.

Please don’t hesitate to comment on Facebook and let us know what you think. If you think I’m way off base let me have it, if you agree, let us know too!

Until next time.

Keep moving forward!

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SAM_1172

Part Two: Strength Training for Golf

Part 2 :  Strength Training for Golf

In Part 1 of this series we stressed the importance of improving your mobility and range of motion.  Without that mobility we won’t be able to get into the best position to drive the ball off the tee and do it pain free.

The next step in maintaining that mobility is to develop strength in the new positions with proper training.  Golf is traditionally a sport where athletes make two huge mistakes in their training. The first mistake is avoiding strength training all together for fear of getting “bulky” or stiff.  When strength training ,we aren’t looking  for large amounts of hypertrophy (muscle growth) we are looking to train in rep ranges that allow you to gain strength and produce more force.  The second mistake is choosing exercises the replicate the golf swing.  To get stronger you should focus on multi-joint movements with great form. Using weighted implements to try and simulate your swing can actually do more harm than good by throwing off your mechanics and how your body “remembers” the swing.

So let’s dive in. Here are 6 exercises that are staples in our golfer’s strength training programs.

*Note: Strength training should be challenging. You should only feel like you could have completed 1 or 2 more reps with good form. If you are able to do 2 or more reps more than what is listed you should choose a heavier weight for your next set or workout.

  • Half Kneeling Chop

This is one of the most important core exercises you can do for your swing. It helps teach you how to keep your core still while transferring force from your upper body. Having a stable core will help you transfer more force without any leaks during your swing.

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To set up, start with a bar or rope attached to the top of a cable column. You’ll begin on one knee with the inside knee up. Both the down and up knee should be at 90 degrees. In a diagonal motion keep the cable close to you and bring it down to your shoulder and then across your body. Keep your glute on the down leg tight and be sure that you remain as tall as you can.  Perform 2-3 sets of 8-10 reps on each side.

 

  • Suitcase Walk

Traditional core training focuses on the “outer” core muscles that we see in the mirror. While those muscles are important to train, most people neglect the deep stabilizing muscles closest to the spine. These deep stabilizers are your first line of defense in maintaining a proper spine position during your swing, keeping you from over extending or flexing.

One of the simplest exercises to hit these muscles is the Suitcase Walk. Grab the heaviest dumbbell or kettlebell you can carry without it leaning against you. Try to find a space where you can walk about 40 yds.  Walk as tall as you can as if you had a book on your head. Once you have walked as far as you can switch hands and head back. Perform 2-3 sets of varying distances.

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  • Deadlift

While golf is a rotational sport, it is still important to be strong while putting force into the ground to create power. One of the best exercise to develop this strength is the deadlift. Depending on your level of experience or strength you can use either a kettlebell or barbell. Remembering to make sure the exercise is difficult for anywhere from  3-6 reps.

To begin start by hinging your hips as far back as you can keeping back straight. Shoulders should be right over the barbell and your hips should be making a  “V” not an “L”.  Keeping the barbell as close to your body as possible press through your heels squeezing your glutes to finish at the top.  Focus on pulling the bar off the ground with your hips NOT your low back.

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  • Single Arm Bench Press

With a single arm bench press you are not only building up your chest and arm strength but your core is working extra hard to keep you stable. By developing upper body strength while also challenging the core makes this exercise a great bang for your buck. Set up on the bench so the shoulder you will be pressing with is free to move. Lower the dumbbell at about 45 degrees from your side and press back up.  Focus on keeping your other shoulder pinned to the bench so you aren’t rotating.  Find a weight that’s challenging for 6-8 reps on each arm and perform 2-3 sets.

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  • Split Squat

This exercise will help reinforce the mobility you achieved in your hips and build strength, stability and balance. Having strong stable hips is extremely important in driving through the golf swing.

Set up with the back and front leg at about 90 degrees. Keeping the weight shifted over the front heel drop the back knee straight down until it just about touches the ground. Press through the front heel and return to the top position trying to keep your back straight.  Once you can do 15 reps with your bodyweight, grab a pair of dumbbells that make the exercise challenging for 8-12 reps on each leg.

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Recap

There’s no reason that if done properly, a golfer should be hesitant to strength train. Gaining strength will help you drive the ball further, be more resilient to injury, and help maintain the mobility you gained in Part 1.  Give these exercises a shot and as always please let us know if you have any questions.

Stay tuned for our third and final installment of this series where we will cover some of our favorite power exercises for golf.

To stay up to date on this an all other posts feel free to subscribe to our email newslettter ! 

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SAM_1127

3 Fitness Tips to Improve Your Golf Game This Off-Season

The first frost hit and all the courses are closing up. You pack your clubs away for the season and ask yourself, “How do I keep up the momentum I achieved at the end of the season?”  As a strength and conditioning coaches and Certified Coaches with Titlist Performance Institute (TPI) there are 3 main qualities we like to work on with our golfers in the off-season;  1. Improve range of motion and mobility in the hips and upper back 2. Build strength 3. Convert that strength to power. The combination of these three components can translate into a longer drive, lower score, and less aches and pains during your game.  In this 3 part series we will  break down each of these  qualities to give you some practical information you can get started on right away.  So let’s get started…

Part 1:  Move Better!

  1. Improve ROM and Joint Mobility

Have you ever worked with a golf pro and just couldn’t feel what they were asking you to feel from a particular drill?  They repeat their coaching cues of “turn your shoulders” , “turn your hips” , etc but you couldn’t seem to do it.  Sometimes the problem isn’t that you don’t understand what the coach is asking of you, but simply that the mobility needed at each of the joints involved is sub par.  If you are like most of our golfers, you sit in your car on the way to and from work combined with sitting all day when you get there. This can wreak havoc on the mobility at your hips and upper back. Mobility at both of these segments is extremely important for being able to get into the right position for a better golf swing.  Below we’ve listed three of our biggest bang for your buck mobility exercises to help loosen up the hips and upper back.

  • Hip/Quad Stretch

Being seated for an extensive period of time can cause your hip-flexors to become locked down and restrict extension of the hip.  When you can’t extend the hip you will find it extremely difficult to, as Tiger Woods described it, “activate the glutes” Without this hip extension, you will be less likely to finish your swing correctly, standing tall, hips extended for more power.

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To perform this stretch, place your back foot on an elevated surface and push slowly into the front of your hip. Try and stay as tall as you can and don’t lean back or arch your lower back. You should feel this stretch in your quad and hip on the down leg.    Hold for 45-60sec on each side.

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  • Side Lying Diagonal Reach

The thoracic spine, your upper back, is another area that’s suffers from being slouched over for 8 hours a day. Your upper back needs to be able to rotate to about 45-60 degrees to get into the best  position for your swing. If you can’t rotate through your thoracic spine well enough, your lower back will have to pick up the slack and over rotate which can lead to swing faults and possibly low back pain. Make sure you concentrate on moving from your upper back and not your lower back or shoulder joint.

 

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Lay on your side with the top knee bent at 90 degrees, supported by a med ball or pillow. Place the hand that’s closest to the floor on the bent knee to keep it in place. Next begin to turn reaching your free hand toward the ground behind you while  rotating from your upper back. If you are performing this correctly the up knee should not lose contact with the med ball and your hand should be in a diagonal line with your knee. You should feel a stretch through the upper back, chest and shoulder, NOT through the lower back .

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  • 90/90 Hips

Internal and external rotation of the hips is arguably one of the most important movements in the golf swing.  Lacking internal rotation of the lead hip can cause you to slice and poor external rotation can be costing you power as you attempt to rotate through the swing.  The seated 90/90 hip stretch is a fantastic way of killing two birds with one stone.

SAM_1127

Begin seated on the ground and position one leg in front of you so that it is at 90 degrees while the other leg is behind you also at 90 degrees. While keeping your chest up tall, try to pull yourself forward over your front leg keeping your belt buckle pointed straight ahead. While in this position you are working external rotation of the front hip and should feel a stretch on the outside part of your hip.  Keeping your legs in the same position, remain tall and rotate toward the back hip. Feel free to support yourself with your hands on the ground. You are now working on internal rotation of the back hip and should feel a deep stretch in the hip.  Perform 6-8 reps per side and then switch which leg is in front and repeat.

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Conclusion

While this is certainly not ALL we do with our golfers it is a fantastic place to start and can benefit anybody’s game.  An assessment is needed to truly determine which movements are right for you. Remember there is no tip or drill that can fix a flaw in your swing that is due to mobility. Give these 3 movements a shot and let us know what you think.  You’ll be in a better position to hit the ball further and with less pain than you were before.  Stay tuned for Part 2 where we break down some of the best strength training movements to help your improve your game and maintain the mobility you worked hard to gain.

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01slider

The BEST way to stay in shape when traveling…

One of the most common questions we get from our members is what to do while they are traveling, either on vacation or a busy work travel schedule.  We chose a question from Tyler Kimble who asks…

A busy work schedule leaves me little time for workouts and my nutrtition poor, what tips do you have for keeping a routine while on the road.”

When you are faced with limited time and limited equipment one of the single best things you can do to still get a great workout are complexes.  A complex is a series of exercises performed with one piece of equipment, with no rest and without putting the equipment down.  Assuming you are doing these workouts at a hotel your best choice would be to do a dumbbell complex.  The benefit here is that you don’t need a heavy pair of dumbbells to get the job done and most hotels will have at least up to 3olbs.

Here’s a great complex that hits all of the components of a great workout.  In each training session we’d hope hit each of our major movement patterns.   Squat, Hinge, Push, Pull, Single Leg and Core. 

The complex we chose to demonstrate hits all of these in 3 simple movements.  Perform each of these exercises with for anywhere from 6-12 each exercise depending on the dumbbells you have available.  If possible time how long it takes you to complete the first round and then set your rest period to match it. Shoot for 4-7 rounds depending on time.  Check out the video below and as always if you have any questions be sure to let us know on the Facebook post!

DB Complex. 

DB Ski Swings → DB Squat to Press → Alternating Reverse Lunges → Renegade Rows

 

 

 

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ProwlerMel

3 Things you probably aren’t doing in the gym… but should be.

Hey there guys! I want to thank you for stopping by and checking out our first blog post.  Our goal is to keep these going every Monday morning so that you have something entertaining and informative to read while pretending to get stuff done for those first few hours back to work.

Here’s a list of 3 things we’ve noticed from our time in the commercial gym world that most people are missing from their workouts.

1. Sprinting

Walk into any commercial gym across the country and you’ll see rows upon rows of treadmills and ellipticals full of well intentioned gym goers going along at a leisurely pace.  We’re proud of all of them if it is their Day 1 and they’ve made the first positive step to get moving. However, even the most novice trainee can start with some form of sprinting to reap the benefits of a higher intensity of exercise.  When we consider “sprinting” at Aspire Fitness we aren’t ONLY talking about the form of running. We use all sorts of tools to get your body moving in short bursts at higher intensities.

Bad knees?  Try using Battling Ropes for 30sec of work followed by 30 seconds of rest. You can get a full body metabolic response without having to put stress on your knees.

Battle-ropes

Bored of being on the treadmill? Try doing 150 meter intervals on a Concept 2 Rower.  Complete the 150m as fast as you can and keep track of that time. Perform as many intervals as possible at that pace and finish when you cant keep within a few seconds of your original pace.  Keep track! The more intervals you can complete at that intensity over time is a great measure of your improved fitness.

concept-two-rowing-machine-review

Finally one of the most efficient fat burning tools is doing “sprints” with the Prowler.  At Aspire Fitness we like to do 20yd sprints with 60sec of rest in between. The great thing about the prowler is the ease of use, line up and push it hard as you can!  Getting 10 rounds with half of your bodyfat is a great challenge.

ProwlerMel

2.  Loaded Carries

One of the easiest movements you can add into your training is the loaded carry. It is a fantastic measure of overall strength, stamina, and a great challenge to the core.  While there are several other the two biggest bang for your buck variations are The Farmers Walk and Suitcase Carry.

The Farmer’s Walk requires you to carry either two heavy dumbbells or Kettlebells over a certain distance. We used 40 yards as a general standard.   Grab the two heaviest weight you can stand up tall and see how far you can travel. A good goal for a beginner would be to be 1/2 your body-weight in each hand for 40-50yds.

farmers-walk

The Suitcase Carry is exactly the same as the Farmer’s Walk but with a weight only on one side. This challenges the core even more as you create a need to stabilize from the opposite side.  If you are looking to train your core this is a fantastic choice and is supported by the research as one of the best ways to do it!

suitcasecarry

Make sure you are using enough weight. If your purse or suitcase is already 20lbs don’t expect to make progress using a 20lb dumbbell in the gym!

3. Keeping score…

Lastly I believe everyone should be keeping some sort of training log. You don’t need to keep track of every single weight of every single exercise you do, BUT you should be keeping yourself honest to see if you are making progress and challenging yourself.  The ability of the human body to adapt to stress is remarkable and for that reason you must constantly be trying to do a little better each time. If you are still using the same 15lb dumbbells after 6 months it’s time to go up!  So keep track of you main exercises; squats;presses; deadlifts; chinsup etc..  and go by the rule of 2.

When we give our clients a rep range we tell them to always keep in mind the rule of 2.  Let’s say we prescribe 8 reps. We tell our clients that if they are only getting 6 reps then the weight is too heavy and if they are consistently getting 10 reps it’s time to go up.  So start keeping track and if your program calls for 12 reps make sure you are keeping in the +/- 2 rule.   Under by two reps or more, too heavy. Over by 2 reps or more, too light!

Try incorporating these few tips the next time you are in the gym and let me know what you think!  Any and all comments / suggestions are appreciated.  Until next time..

Keep moving forward !

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