Fall In Love With Pull Ups This Valentine’s Day

Fall In Love With Pull Ups This Valentine’s Day

How many pull ups can you do? If the answer is zero, don’t worry, there are many in the same position. Pull ups are a complex movement. It involves a lot of different muscles, which is why it is one of the exercises people use to determine strength. Anyone (male or female) can work up to doing a full pull up.  You do, however, need to be patient. In this article we will go through progressions and next week we will go through accessory lifts that will help you develop even more. The progressions below can be used for both a chip up and a pull up. You can go through them once to get a chin-up and repeat the process for a pull up. The difference between the two is the grip – a chin-up utilizes an underhand grip and pull up an overhand. Progressions Inverted Row Body weight rows are great for developing grip and back strength. You can use a suspension trainer such as a TRX or...
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Roll Out!

Roll Out!

The Ab Roll out One of the oldest and most known ab exercises is also one of the most overlooked. Using an ab wheel may look easy, but don't be fooled because this exercise is deceivingly difficult! If you have difficulty doing a full ab roll out, start with a modified version of the exercise: The Walk Out Start in a standing position. Bend at the waist and reach for the ground. Once hands make contact with the floor, walk them out. Try to get as far out as possible before coming back in. Aim to get 2-3 sets of 10-12 before moving on to the next progression. The Swiss Ball Ab Roll out This next progression takes the actual ab roll out and making it easier by having your hands come out higher. As such, the smaller the swiss ball, the more difficult the roll out. Start in a tall kneel Position your hands together and on the edge of the swiss ball closest to you. Push the ball away from you as you drop your hips...
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Success Tips: 2016 Edition

Success Tips: 2016 Edition

These Are the Success Tips YOU need to hear in 2016! Welcome all new gym goers and resolutioners! Hopefully most of you will stick to it well past February or March. If you feel like you're already struggling and ready to give up, we've got some success tips for you to keep in mind while you keep going! 1 - Ease into it Listen, it is very exciting when you have new workout gear to wear and you are filled with promise and hope that it's going to work this time. What's not so exciting, is when the enthusiasm starts dwindling and you're losing all motivation that got you started! You absolutely need to ease into your new lifestyle. Diving right in sounds like a good idea, but when it comes to workout, dipping in to your knees is an even better idea. If you have not worked out in months or even years, you need to get your body accustomed to your new habit before going...
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Kids Fitness: How Should YOUR Child Be Exercising?

Kids Fitness: How Should YOUR Child Be Exercising?

Should children be allowed to work out? Is kids fitness good or bad for their health? Well, studies show... The phrase “studies show” or “studies done” gets thrown around quite a bit. Many times results lead people to jump to conclusions and generalize that something is good or bad for you. However, it's not always black and white, although that would make it easier to understand. The question of whether weight training stunts growth in adolescents has been around for awhile now. It actually dates back to research done in Japan in the 1970s. Child laborers were examined and determined to be “abnormally short.” It was concluded that physical labor which included lifting and moving heavy weights for hours lead to stunted growth. Over the years this study as well as other reports and word of mouth lead people to believe that children should not lift weights. This has since be shown to not be true. Resistance training does not stunt growth. Why then did the...
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Can Children Lift Weights Safely?

Can Children Lift Weights Safely?

Developing a habit of exercise in children from an early age is a great idea. You may have heard the old myth: Resistance training from an early age stunts growth and is not beneficial because children cannot build muscle. FALSE! We've heard this one more times than we can count. But we did our research! Children can lift weights! (see the sources at the bottom of this article) First of all, let us start by stating that resistance and strength training are the same thing. When we talk about "children," we mean between the ages of 5-17. Are There Problems with Children Who Lift Weights? It was believed that working out can damage an area of the bone called the epiphyseal plate or growth plate. Growth plates are developing tissue that lengthen as the child reaches maturity. Once bone growth ceases, these plates harden and become part of the bone. It is true that the growth plate is not strong, and can get fractured. But...
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Tips for Weight Loss in the New Year

Tips for Weight Loss in the New Year

The New Year is finally here! Do you have the knowledge you need to be successful in reaching your weight loss resolutions? Try these quick tips for ways you can aid your weight loss in 2016: Use a calorie tracker such as MyFitnessPal to keep track of calories Get a Trainer Drink water first thing in the AM Stand and walk more Losing weight is a journey, enjoy it Stay away from foods with sugar, fructose, or corn syrup as one of the first four ingredients Learn to read a Nutrition Label - ask us for help! Place your fork/spoon down between bites If you keep 'fat' clothes - TOSS THEM Accept your body the way it is but know you have the power to change it Walk after eating your biggest meals Get yourself an activity tracker and aim to hit 10,000 steps per day Cook more (go out to eat less) Order your food with a take out box and pack half of it away before eating Avoid white foods Make your first meal of the...
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Things You Need And What You Should Avoid

Things You Need And What You Should Avoid

There are very few fitness questions that have a definite answer. Cookie cutter programs do not necessarily work for everyone, because our bodies are different internally and externally. Everyone has different limb lengths, which could make certain exercises easier or more challenging. Then there are people that are lactose intolerant and can’t take regular protein supplements.  And then there are the ones that can get great results from what seems like very little work in the gym. That being said, there are few things that most people can agree on when it comes to fitness advice. We’ve compiled a list of things you absolutely need or should avoid if you want results. Need – Sleep Do NOT underestimate the importance of sleep. We need sleep to recover both mentally and physically. MOST people need 7 to 9 hours per night. Some can get away with 6 and some can get away with less, but not for a long time. Need – Protein If you want to...
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The Holiday Scramble

The Holiday Scramble

The Holidays are here! Schedules are messed up, children are out of school, and there's shopping that must be done. With so many responsibilities comes lines, traffic, and parking space searches. The scramble for the holidays is dreaded every year. On top of that, there's traveling which may be in your future. This can put a damper on your workout schedule and sometimes leave them low on the priority list. Certain times, like during the holidays, it is expected. Other times, like an increased workload at your job, are not. Plans need to be set for such times. First, realize and accept that making progress during these times is most likely not going to happen. The best we can do is maintain as much as possible and prevent any backward steps. Once schedules fall back into place, hit the ground running with workouts once more. Next, look at the hand you've been dealt. Perhaps heading to the gym earlier is an option, or doing quick...
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Cardio OR Weights?

Cardio OR Weights?

Which comes first, cardio or weights? It really comes down to what your goals really are and what your focus on training is for that day. The first step is deciding what you want to accomplish, and then planning your training to fit that goal. Common Workout Goals Get “Toned” Build Muscle Gain Weight Lose Body Fat Lose Weight Get Stronger Get in Shape For any of the above, your workout plan should include some type of weight training. On most workout days this should be the focus and should come first. Most fitness goals would greatly benefit from weight training. The reasoning being that you want to use the bulk of energy on pushing through weights and spend the rest of the time on cardio vascular exercises. This ensures that you are not fatigued and can put all your focus into adding precious muscle. Keep in mind that you cannot tone a body with little muscle mass. If your workout goal is more cardio based, for example if you want to...
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Too Sore to Workout?

Too Sore to Workout?

Sounds crazy doesn’t it? Being too sore and not being in the mood to workout. Perhaps your mind is willing but your body is broken down and feeling defeated. What should you do? Do you stay home and do nothing (passive recovery) or do a light workout (active recovery)? There are several factors needed to determine the correct answer, but mainly you’ll need to listen to your body. No matter which route you choose, the end result will be the same – your muscles recover. How quickly they recover will depend on your own fitness level and the amount of soreness you have. There are two type of recovery – Active and Passive. Passive Recovery You literally do nothing and wait to get better. This is your first option and perhaps the most appealing. Are your quads sore? Well why not just stay still and do nothing? This will keep you away from the pain. While this can be a good solution, passive recovery...
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