Push ups, pull ups and fat loss, oh my!
I think we can all agree that push ups and pull ups are hard…..really hard. A common goal I hear when students begin training with us is, “I want to be able to do a chin up” or “I want to be able to do a push up.”
I have been lucky to see hundreds of students meet these goals over the past 5 years. It is one of the coolest things to see as a coach!
So let’s talk about each of these and come up with 3 ways you can get better at them this year
If you are a fat loss student then step one to being able to do a push up is to lose the fat. How do I lose fat, you ask? Food, it’s all about the food. We can help you get a better relationship with food so you can lose the fat so you are able to push your bodyweight up and down. We offer a ton of nutrition coaching- talk to us!
Learn to keep your body TIGHT. When we coach you to bring your toes and knees together and squeeze your cheeks it is not because we are knit picky. It is because to be able to push yourself from the floor and get your body to talk to each other from the head down to the toes you need to keep your whole body tight. If you can teach yourself to keep your body that tight during all of your training- squats, deadlifts, swing, planks, etc then it will become a more natural feeling
Working on your trunk stability. Let us teach you about rolling patterns (or see it for yourself on our website!) Practice perfect reps. Be PATIENT Be CONSISTENT and STOP telling yourself you’ll never be able to do it.
Same as the push ups. If you are a fat loss student then you need to lose the fat before you can get your chin over the bar. I’ll address relative strength in a moment
Hollow body holds. We’ve been working on them in training. Do them regularly. Do them right. We talked above about keeping your body tight. This is the same thing for a pull up.
Hang on the bar. In order to get your chin over the bar you have to first be able to hang on the bar. If you keep your body tight and just hang on the bar I can STILL help you get strong. If you lose the fat and you are strong, you will pull your chin over the bar
Here is a little education for you…
Relative strength- is the amount of strength to body size, or how strong you are for your size. This reflects a person's ability to control or move their body with no more weight than their own. Think push ups and pull ups for repetition.
Absolute strength- is the maximum amount of force exerted, regardless of muscle or body size. Think heavy deadlifts and heavy squats. If I am 140 pounds and I can lift 225 pounds off of the ground then I am stronger than someone who is 215 pounds and can lift 300 pounds off of the ground because I am able to lift 1.5 times my body weight but the other person can only lift 1.3 time their body weight.
There are many ways to prove you are strong, but relative strength proves you are strong AND lean.
Ski Erg world sprint results are in! Below are results based on age category for Get
Fit NH clients who took part in the yearly tradition. We had some clients set new
personal bests as well! Thank you everyone who participated!
-Katie Gigure 156th
-Evelyn Gaynor 86th
-Nichole Thomas 106th
-Tania Paivia 115th
-Heather Manning 185th
Dierdre Brotherson 94th
Marie Brown 95th
Elaine Gigiure 24th
Greg Bergen 111th
Mark Darnell 128th
Tom Haubrich 2nd
Adam Rosenthal 16th
Fred Symmes 27th
For full results click here!
In this weeks Why Wednesday Coach Adam talks about the importance of landing practice and training our bodies to handle and except force to stay healthy and progress in the fitness journey.
If you haven't noticed we have been learning some new, and difficult, movements and exercises. A lot of these exercises some of you may have never done or seen before which means it's a completely new learning process.
This is my reminder to all of you that learning something new and not being an expert at it right away is ok. You are not a bad person and the world will not explode....I promise!
We spend a lot of time in our adult lives working in a profession we are good at. You took the time to work, study, practice, and be really good at what you do. Now I am sure that when you first started on your path you may not have been an expert right away, but you took the time and did what you needed to become one! I am sure there were struggles, difficult times, and a lot of great moments when you succeeded in that learning!
Think about all those times, ups and downs, when you are learning new exercises or movements and might be frustrated that you haven't masted it the second time doing it. You are all so smart and capable of handling anything we throw your way! Just take the time and remember practice will make perfect!
Keep making it happen!
Coach Adam is back this week talking about exercise progression versus random exercise variety. Coach Adam goes over why building a full progression and mastery of skill is important in the fitness process!
Why are we doing upper body rolling and how do we do it to get the most out of it? Watch below to find out!
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.
Now that recreens are done we want to start giving you all the chances and knowledge we can to help work out of any remaining bands you may have!
For October I will be focusing on the White band which is related to your shoulder mobility. This is one of the first bands we look to tackle as we progress down the list.
The first exercise of the month is a T-spine Rotation with Rib Grab. This exercise is closely related to the open book we already do. This would be an exercise you would want to do 2-3 times a day 5-10 reps per side.
Check out the link below for a video and explanation from the Functional Movement Screen themselves!
We want to send a big thank you to all of you for working with us to get these FMS Rescreens done. This is such a powerful tool we use to help you train smarter and safer!
As you can see, we have been putting a lot more emphasis back on wearing bands and have been tailoring training to build strength and mobility to help work out of bands and stay out of them.
To add into that effort I will be posting here and facebook every monday a correctional exercise to help give you all the possibilities to work on any band you may have.
October will be the first month and it will be focused on all White Band exercises. I am looking forward to putting these videos out and continue our growth towards health and mobility!
Keep Making It Happen!
Pain or discomfort is something we are always asking you, our wonderful clients. There is a big difference between these two and we always get asked if it is ok to train with pain. This is a big subject and coach Adam took some time to talk about it!