Category Archives for "Exercise & Training"

Referral Challenge for June and July

We had such a fun time giving away a prizes from our April and May referral challenge, we decided we HAD to keep the challenge going to June and July. So get talking! All those BBQs you are going to and fun summer outings are great opportunities to talk about your story and encourage others to start theirs too!

If you refer someone to us in June or July and they sign up we will give you a $200 gift card to S&W, Bass Pro Shop or EMS so you can deck yourself out with whatever mountain biking, fishing or camping gear you desire! 

On top of that, we will put your friend's name in a separate drawing to win a $50 gift card to Under Armor so they can deck themselves out in new training gear. 

A great way to get people into training is to take advantage of Friends and Family Fun Fridays. This is less of a commitment for them than saying they will do two weeks for free. Let them see who we are and we will show them what we can do for them. Together we can make a big difference. 

We are happy to encourage Friends and Family Fun Fridays at all training times through the summer! 

Can't wait to see who the lucky winner is August 1st!

Coach Meagan

Sled Push Winners

You guys absolutely crushed the sled push challenge this year. This is such a fun way to get classes together and working hard right before a well deserved recovery week. We are proud to announce that the winning class is one of our smallest classes, but boy are they mighty! They worked their butt off and as a class pushed the sled 114 times in March which was an average of 28 pushes per person in the month. They won by a long shot! Rest assured, everyone is given the same amount of time to push the sled. We has some real go getters in this class. The runner up was another small, but mighty class, 6:45! Coming in with 174 pushes which averaged out to 12.45 pushes per person.  But we know there can only be one winner so join me in congratulating 11AM. We will party hardy (is that what the kids are saying these days?) on Friday, April 5th! 

BYOB...Bring your own broccoli 🙂

Way to make is happen,

Coach Meagan

Why Do I Need To Be Strong To Run?

I know that we have a lot of clients who do recreational activities, whether that is running, or hiking both need strength.  It is often quoted that one of the riskiest forms of exercise, from an injury standpoint, is recreational running. The question then is why?  Why is it something that seems so simple to start has such a high risk of injury? By simple I just mean doesn’t take any specialized equipment, anyone who can walk could conceivably wake up on Saturday morning and go for a run if they wanted to.  The other notion that is not fully understood when it comes to running is that you need to be strong, a.k.a you need to strength train.

Why though?  Most of the time when it comes to running people think that the worst thing they can do is strength train because it seems to be the complete opposite of running.  That however is a misconception, the answer to why can be found in physics. Most people have probably heard the phrase “for every action there is an equal and opposite reaction” what does that mean?  It means that every time force is exerted on an object, that object exerts that force back. For example when running, every time your foot hits the ground, the ground hits back. In the example of plyometric exercise, which is a category running falls under, 2 to 3x as much force is exerted back up your legs.  For some prospective, that means in order to be able to take that pounding most sources suggest that you should be able to squat 1.5 to 2x your body-weight at least, before you start running. This is one of many reasons why when it comes to running strength training is SOOOOOO important.

-Coach Adam 

Fitranx – 300 & 500 Pound Club!

Over this past phase you may have noticed we have been working you up towards lifting some HEAVVVYYYY weights.  You all have taken the challenge and I don’t believe I am mistaken in saying that many of you push yourselves beyond where you thought you could.  I am proud of all of you for pushing yourself.  With that being known, the next Fitranx Badge we will be focusing on for the month is the 300 and 500lb club!  The way to earn this badge is simple (notice I said simple, not easy), in order to earn this badge your deadlift, squat, and bench press must add up to over 300 or 500 lbs respectively.  Some of you may have already broken that barrier with just the deadlift and squats alone over the past week!  

During the month of February we will have note cards for you to record your weights on so that we can give you that badge when you earn it.  If you have any questions, please ask your coach!  Good luck to all.

-Coach Adam

Inefficient Exercises, Why It’s So Important!

This has to do with what it means when you may hear the term “inefficient exercise”.  Simply put this means making the exercise as challenging as possible, within your own personal abilities.  For example, a squat thrust where the person keeps perfect squat form until they get low enough for their hands to touch the floor, then kicking back to a full pushup hold, is much more “inefficient” than just bending over and kicking your feet halfway back.  Another way to think about it is, the more perfect the form, and the more deliberate the movement, the less inefficient it will be.

Why is being inefficient important?  Here is an easy reason to grasp, if a machine is inefficient what does it use more of?  Fuel, what is fuel? Calories, if you want to burn more calories/fat/get a better training effect when you train, the more inefficient the better.  Muscles being used burns calories, so its an easy subject to grasp that the more muscles we affect during an exercise, the more fuel we need→the more calories we burn.  

However your body is very different from a machine, for one very huge reason, your body adapts.  Have you ever wondered why we you are introduced to a new exercise you wake up the next morning with soreness in a bunch of places you wouldn’t have expected?  Or you are just sorer than you would have expected in general?  Its because whenever your body is introduced to something its not used to it doesn’t know which muscles to fully use and which ones can be put on standby.  As you do that movement more however your body learns to be as “efficient” as possible, which is why we (coaches and clients) then respond by adding resistance.  Adding more resistance makes a movement more inefficient.  Your body wants to be efficient, it wants to use as little energy as possible to accomplish its goal.  That however does you a disservice.  Other than injury prevention, that is why good form and focus are so important.  The more inefficient, the better.  Keep that in mind.

-Coach Adam

Raking, Shoveling and Weeding – Oh My!

Today I spent the day getting my yard cleaned up. It is amazing how exhausting this chore can be! My husband made fun of my as I volunteered to rake, because it was better exercise than leaf blowing. Something must be wrong with me! 

As the wind blew and stirred up more leaves where I had just raked I was reminded of how important it is to be engaged in what you are doing...even when it is chores!  I didn't do any kind of warm up and I was thinking about how that was kinda numb, because my shoulders were totally burning. 

Raking will soon be over with and winter will approach quickly so let's think about shoveling. Every year we have so many students come in with a sore back or hurt shoulder from shoveling. There is twisting and bending and tossing involved here. I double dog dare you to wear your Myzone this winter when your are shoveling- it is a serious workout, but do we warm up before shoveling? Doubtful. I know I don't.

How about weeding? Every spring we talk about how much our back hurts after spending hours in the garden. We hold this horrid position for hours- of course it hurts! But dang, our gardens look pretty!! We have to pay attention. We have to be engaged in what we are doing.

This is my reminder to be mindful when you are doing your chores. These are the activities that we train for, right? Breathe, brace, warm up and rest!  Be mindful of your form. We are all on a time crunch, but an extra 5 minutes can save you hours, days, weeks of pain and soreness.

Coach Meagan

3 Tips to Improve Your Golf Game

First things first - this is all information, I'm not going to bash golf or tell you shouldn’t do it. Not only will these tips keep you from getting injured or aggravating something to the point of injury, it will improve your game as well, trust me. The three most often places we see pain when it comes to golf are: the lower back, the knees, and the elbows, all of which are often a result of lack of mobility somewhere or that you are coming into it cold. Each problem area has a tip associated with it to both improve your game and keep you safe.

#1. The lower back

Possible issue: Most often this is a result of a lack of mobility in one of two places, either the thoracic spine or the hips. If your thoracic spine (the upper back portion of the spine) is unable to rotate as far as it should, that rotation when you drive the ball has to come from somewhere. Most often that comes from the lower back. The thoracic spine (upper back), by design, is meant to rotate 5 to 6 times further than the lumbar spine (lower back). When you make the lower back rotate father than it is supposed to, pain is almost certain. The other possible issue spot is the hips. If the hips are tight and can't rotate to transfer the power on the swing, that rotation has to come from somewhere else, most often the lower back.

Tip #1: Doing both thoracic spine warm-ups and hip warm-ups will not only greatly reduce your risk of injury, but also create more power in your swing because you will be able to rotate further and drive your hips through better. Examples of exercises you can do are 10 reps of open book on each side and 5 groiners on each side. Even some foam rolling through the glutes and hip flexors have be very helpful.

#2. The knees

Possible issue: Just like with the example of the lower back, when one place is supposed to move and it can’t, that movement has to be made up somewhere. If you try to rotate to follow through on your swing and your hips are tight, that rotation has to be made up somewhere. The other place it will be made up is at the knees. The hip joint is designed to move in pretty much any direction. The knee is not. The knee is designed to move forward and backward, and that’s pretty much it. Think about it like joints in your fingers - your fingers can bend and extend but what would happen if someone grabbed the tip of your finger and twisted it? Not good.

Tip #2: Hip warmups such as groiners, triangle mobility, and even foam rolling through the glutes and hip flexors will help you gain mobility in your hips and avoid knee issues. Not only will doing these exercises help your knees, but it'll also help increase the power of your swing since the hips are the most important part of driving the ball.

#3. The elbows

Possible issue: This issue is less common and often comes more from a lack of strength in the joint than a lack of mobility. Golf swings involve major transfers of energy and if you aren’t careful, the whip of that transfer through the elbow can cause some issues. Think about what would happen if someone grabbed your hand and quickly jerked it side to side…not too great on the elbow. That’s what happens on every golf swing. If you aren’t taking the preparations to strengthen and protect the connective tissue that holds that joint together it could take a toll on your elbows.

Tip #3: Work on grip strength. Holding heavy kettle bells or hanging from the bar are both great ways to do this.

-Coach Adam

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