Meagan Sbat
Watch the video below as Coach Dylan explains and demos the difference between a Traditional Floor Pull Deadlift and a Romanian Deadlift.
Meagan Sbat
Watch the video below as Coach Dylan explains and demos the difference between a Traditional Floor Pull Deadlift and a Romanian Deadlift.
Experts say in order to be healthy you have to mix cardio with strength training. BUT one thing that seems to be missing is the POWER aspect. Power allows us to pick up items with speed and force.
Example:
Strength allows you to lower yourself into a chair and sit with control
Power allows you to stand back up
Or
If you trip and stumble, power allows you to quickly react and recover to help prevent a fall!
Power, like anything else can be lost overtime if we do not consistently train it. But it can be restored as quickly as 4-8 weeks depending on fitness level and consistency!
How do you know where you stand with power?
Well, we have what’s known as the power test.
What is the power test??
It is also referred to as the Sit to Stand Test, which gauges your power level and risk of falling.
How to perform:
Studies show:
> Men over 65 should be able to do 12 or more
> If under 65 should be able to do 17 or more
> Women over 65 should be able to do 11 or more
> If under 65 should be able to do 15 or more
*if you score below that, it indicates that you may be low on power.*
We test these things to know what we can improve on to make sure we stay healthy for as long as possible!
It is never to late to start, so why not start today!
Try out our two free week trial and increase your strength and power!
Read more from the article by clicking the link below!
Story time with Coach Meagan….no really, let me read this incredibly powerful section of a book that I’m reading. I think you will find it refreshing to learn what your brain is capable of.
We will be CLOSED for 5 am and 6:10 am classes. We will open for 7:20, 8:30 and 11. We will also have a full training schedule in the afternoon at 4:15, 5:30 and 6:45. We welcome you to attend the class that works best for your safety and your schedule tomorrow.
Be safe out there!Single leg deadlifts are such a love but mostly hate relationship, am I right?
Single length strength is arguably one of the most important things to train for an aging human (which is all of us, you’re welcome!)
Single leg training comes in many forms:
More explosive options include:
But the big question…what’s the point? Why is it so important to include single leg training?
The benefits include performance and imbalance improvement, but in solely going to speak from a longevity standpoint.
I’ll use the nursing home example…what are some of the reasons adults end up in the nursing home or assisted care facilities?
If you want to be able to catch yourself before you fall OR recover faster from a fall then you need to train unilateral movement, both strength AND explosive/agility exercises.
Strong muscles, strong bones and healthy joints WIN aging, it’s science and it’s proven over and over again.
Every time you climb the stairs…that’s an example of single leg movement
Getting in and out of the car? Single leg movement.
Getting in and out of the shower? Single leg movement.
If you don’t train to maintain those abilities then it is true that you lose it much faster.
Don’t take advantage of your youth. There’s always room for you here!
Our pop up workouts have been a HUGE hit and TONS of fun! We are excited to do it again for the second time this year!
Here are the details and rules:
Join us for a pop up workout!
Its a simple defintion.
Quitting: to give up.
When we talk about quitting, we mean quitting the habits that don’t align with your long term health, not quitting the habits that excuses can overcome.
Things we can quit for the better:
Things that we quit that can lead to self guilt:
When we think about the times we feel our best self mentally and physically, it tends to align with the same time we put ourselves first. We stay committed, we say “no” to the things that don’t align with our goals, we are disciplined, we quit things that slow down progress or deter motivation.
Notice reasons is in quotations. Why? Because these are reasons we typically use for excuses. Time & money, both things we can control most times, we just have to be intentional about it. We spend time watching tv or scrolling through social media. We spend money on going out to dinner or shopping. So why not make time or invest in your health?
Injury is another reason many use to quit. Most people are afraid of injuring themselves further, fear of not being able to do anything, fear of feeling “weak” for having to take it easy. Well, let us tell you that every exercise can be modified to work around an injury. It is super important to continue to move while healing from any injury to help maintain current strength and make for a better recovery.
Don’t continue to make excuses for yourself, instead make time for your health now to be able to enjoy your life as you age! You deserve to be healthy and to feel good, but the choice will always be yours.
You can do this.
Now go be the best version of you.
You may have seen or heard us say a few times “the power of group training.” Well, we really mean that. Look at this video.
We are in the starting phases of a sled push challenge. Clients have to work their way up to a higher weight to “Level Up.” This video shows Ernie and Jon both pushing a sled with an added 270 lbs for Level 3. Click the button below to see how the videos show Jon clapping not only for Ernie, but for everyone participating and the other video of Ernie walking alongside Jon encouraging him to keep going to finish!
It’s easy to find ways to not push ourselves, but when we have support from a community of friends that all have health as their main goal, it’s much easier to push ourselves.
We are so thankful for each client that comes in and not only chooses to better themselves, but choose to help others find the better within themselves too.
It is pretty apparent that the weather is going to be an issue for the evening commute. We will be open for 11 (because we are here) but we are going to close for 4:15, 5:30 and 6:45 this evening.
If you are unable to make it in here is some relevant homework you can do at home (and still earn a check if you are doing the challenge!)
Always do a warm up!!
12 reps of a single arm row if you have a band or a dumbbell otherwise try 12 reps of a speed row from the push up position
12 reps of a loaded squat (get creative if you do not have equipment)
12 reps of a tricep extension- use a band if you have one otherwise get creative- like a milk jug
12 reps of a single leg deadlift (loaded as able)
40 seconds of a front plank variation
Repeat this 4 times
Reminder, we do have a pop up workout this Saturday at 8! If you want to jump in on that then get signed up here
If you missed the article Laura shared on our Facebook page this week then are going to want to read this!
The article was an AARP article written all about everyone's favorite exercise, the squat. Arguably, one of the most important exercises we continue to do as we mature. Here is the article!
“The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada. “When you have to go to the washroom, that’s a squat. When you get in the car, that’s a squat. Every time you sit down or stand up, that’s a squat. If you don’t do them well, it affects the way you live.”
Squats strengthen all of the muscle groups in your legs, including your calves, quadriceps, hamstrings and glutes, as well as muscles in your lower back and core. Those muscles provide the foundation for most activities of daily living.
Squats are the antidote to soft couch-cushion syndrome — those challenging moments when we struggle to get up from that deep, old sofa. They can also help protect your joints, improve your balance and prevent falls, says Denise Austin, for 40 years one of America’s best-known fitness experts and authors. “Squats are one of the best overall exercises,” she says. “They strengthen the major muscles of the lower body we need to keep strong and also protect two joints we need help with on a regular basis — our knees and our hips.”
Some research even shows a link between strong leg muscles and longevity. In one study, people ages 70 to 79 with stronger quadriceps (the muscles along the front of the thigh) had a lower chance of dying over six years compared with those who had weaker quadriceps."
Read the article by clicking the button below! If you want to give yourself the best shot of aging with grace then make sure you join us for a two week free trial!
