From Steve Massimini, Training Director Center City
From Chris Gilbert, Training Director Newtown
Wake up early enough to have time to make breakfast. Although you might feel a bit groggy at first, the nutrition and reduction in early morning stress will be worth the hassle.
Try jumping rope as an alternative to cardio machines. Jumping rope can be frustrating at first, but if you are consistent, it can become a fun part of your exercise routine.
Perform a thorough warm-up before exercise. This should consist of work for the soft-tissue and muscle of the shoulders, core/low-back, hips, knees, and ankles. This will make any exercise routine safer and more effective, even stretching!
If you are having difficulty sleeping due to low-back pain/discomfort, use a pillow to relieve the pressure. If you sleep on your back try a pillow under your knees. If you sleep on your stomach, put it under your hips. If you sleep on your side, place a pillow between your knees.
If you want to add some flavor to your meals, try herbs and spices over sauces and spreads. Also, salsa is a fantastic low calorie option for a little variety and flavor.
From Steve Halliday, Trainer Newtown
Exhale when exerting effort and inhale on the load- Oxygen is functional fuel!
Improper technique during squats and deadlifts are responsible for knee and back pain! When performed correctly these motions help to strengthen the body as a whole with little strain on these areas. Consult a fitness professional for proper body mechanics with these moves.
Muscle cramps, nausea, and lightheadedness often occur as a result of dehydration. Do your best to finish a gallon of water. Women should drink at least 91 ounces, while men should drink about 125.
Be sure to accomplish a dynamic warm-up for approximately 10-15 minutes before your workout, and at least a 5 minute stretch afterward. This will help to prevent injury while opening your body for more functional movement.
Snapping body portraits every 4-6 weeks will create a visual timeline of progress in any body re-composition program. The Polar Test is another useful tool for recording quantitative measurements which will ensure your program is successful. Consult a fitness professional for measurement and testing protocols.
From Steve Massimini, Training Director Center City
Cardiovascular exercise by definition is anything that raises your heart rate.
So what raises your heart rate more moving on a machine for 20 minutes or pushing pulling lifting squatting and throwing an external free motion force between 10 to 30lbs for 20 minutes? Performing a light weight over head snatch for 15 minutes burns the same amount of calories as running a 6 minute mile.
From Steve Massimini, Training Director Center City
WHY ARE YOU DOING THE SAME OLD WORKOUTS?
- IS IT BECAUSE IT IS “SAFE”
- Studies show that repetitive stress on joints will cause more injury than prevent!!!
- Is this because its “EASY”?
HOW “EASY” IS IT TO HAVE AN OLDER VERSION OF YOURSELF A YEAR FROM NOW WITH NO ADDED BENEFIT?
Is it because of the same no good excuse “hiring a trainer is expensive”?
- Maybe the lap band surgery, or even all the orthopedic surgery from injury of improper training is a greater benefit to you than hiring a trainer for 3 months.
- We are not drill sergeants people, we can actually help you, but unfortunately people are reluctant to change so odds are next year you will be an older version of yourself.
- Kick the cycle take a good hard look in the mirror in this locker room and make a healthy change this year other than “going organic”!
- Sorry but good health is not a “luxury” it’s a priority, and maybe it’s time you straighten your priorities!!
This is for the people who get on the same treadmill, go to the same classes, and count miles, minutes, and calories every single day.
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