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HIIT-WORKOUT

Understanding EMOM: Meaning and Benefits

What is an EMOM?

EMOM, an acronym for “every minute on the minute,” is a form of high-intensity interval training (HIIT) that has you pounding out the reps for a different exercise at the start of each minute. Imagine you finish the required reps in 40 seconds, those remaining 20 seconds are all yours to catch your breath. Time moves pretty fast.

Typically, EMOMs are performed in a group setting, which allows those in the group to feed off one another’s energy. But ultimately, this workout is designed to push your body hard with limited recovery time. EMOMs are also ideal for individuals pressed for time yet want to reach a higher heart rate training zone, meaning you will also reap the benefits after the workout when your body is recovering. Also known as EPOC

HIIT-Style Baby!

The Tabata protocol is structured similarly to an EMOM workout in that you are given a specific length of time to work at your highest level of intensity with little time for recovery. Typically, Tabata is done in four-minute intervals of 20 seconds of exercise followed by 10 seconds of rest. Both require you to leave it all out there. “Go all out!” 


As the industry introduced more variations of the flexible workout, EMOMs’ popularity increased, similar to that of many HIIT workouts. EMOMs provide everything, including a faster way to attain a higher heart-rate training zone and still experience the advantages after exercising, regardless of the availability of equipment or the amount of time available.

What are some EMOM workout benefits? 

 

  • High calorie burner: When the rest intervals are short, muscles use more oxygen, which results in greater caloric expenditure. So in the case of an EMOM, “muscles will keep working, so that the body will burn around five calories to consume one liter of oxygen, used to help produce energy for muscle contractions,” McCall explains.
  • Can promote weight loss: On the same thread, as HIIT-style training helps to burn calories efficiently, this type of workout elevates your heart rate with bouts of high-intensity movements and short rest. Therefore your cardiovascular system is constantly working at a high level, which can result in weight loss.
  • Increases overall work capacity: “When you perform reps and sets at a high volume and with reduced rest time, it increases your ability to perform at a higher work rate when working out with more rest time,” clarifies Williams. As a consequence, this will also increase overall cardiovascular output and, as previously outlined, muscular endurance.
  • Tough workout in half the time: “From a time management perspective, EMOMs are great for pushing yourself in whatever block of time you have,”
  • You control your rest period: Once the timer starts, you decide how hard to push in order to maximize your rest time. “If it takes 30 seconds to complete 20 reps, then you have 30 seconds of a rest break, whereas using up 40–45 seconds leaves you barely enough time to catch your breath before the next set starts,” explains McCall.
  • Efficient structure: The class is actually designed to encourage you to bank additional rest time. “If you take too much rest time in a workout, EMOMs will force you to work more efficiently,” points out Berkowitz. And this structure can be used for multiple workouts. “For instance, if you tend to rest too much between strength sets, such as back squats, try an EMOM for five squats each round.”
Gym Flex Timer
  • More anabolic hormones: Depleting energy stores in muscle cells is known as metallic overload, which, according to McCall, occurs when you work to the point of fatigue. “It results in the production of human growth hormone (HGH) and insulin-like growth factor, two hormones that promote tissue repair and muscle growth,” he says. HGH is known for increasing muscle protein synthesis for muscle growth, while insulin-like growth factor supports the function of HGH to mend protein that’s damaged through exercise. 
Rogue concept 2 rower
  • Builds muscle and strength endurance: “You can make great strength and muscular endurance gains from EMOM workouts,” shares Williams. This is partly due to the high intensity of the exercise coupled with the short rest time that often results in an increased hormonal response to the muscle area worked.With an EMOM workout, it’s likely that your muscles will work as hard as they do during a traditional, 45+ minute strength workout. And, in addition to that, you’re maintaining an elevated heart rate, which enables you to burn more calories than usual. But that doesn’t mean that EMOMs are any less effective at building strength. Practice your favorite strengthening exercises (like squats or lunges) at 50% of your 1 rep max (1RM) and increase by 5% every minute on the minute as long as you can maintain proper form. During the lighter loads, concentrate on improving your technique.

How Should I Incorporate EMOMs Into My Workout?


EMOMs are rarely standalone workouts; instead, they are typically incorporated into an existing routine. Of course, this is not a steadfast rule. 

One thing to consider when incorporating EMOMs into your workout is the type of exercises that you wish to complete. Most of the time, EMOM exercises are dynamic in nature, meaning they include multiple movements. Burpees, skater jumps, or squat jumps are ideal since you can move at your own pace.

Don’t forget about strengthening moves like deadlifts, squats, or push-ups. However, choosing these types of exercises means that you’ll need to choose a suitable rep range and weight that allows you to maintain proper form. Avoid the desire to power through these technique-heavy lifts as it may lead to injury. 

EMOM workout examples and variations:

The best way to wrap your head around it is to watch a couple videos.  Mathew Thornton (Owner/ Head Strength Coach) at Hyperswole Sports Performance Gym in Jacksonville, Florida, does an amazing job of demenstrating variations of EMOM routines as well as showing how intense they may be. 

LEGS
Shoulder Domination

The Final Takeaway

The flexibility of an EMOM workout allows you to play around with timing, structure, and what equipment is used. This is why EMOMS are so efficient at slotting into any time of day and from any location that has a solid, supportive surface.

Understand that EMOMs are only one component of your fitness plan. They should not be used in solidarity but, rather, worked into your current regime. 

To make EMOMs easier to complete, choose exercises, reps, and a work time that won’t bring you to failure. By doing so, your workouts will be challenging, yet achievable.

Experiment, Test your limits, and most of ALL have Fun. 

Training had with Kettlebell

Optimizing Strength Training: Understanding Training to Failure

Is training your muscles to failure a good thing?

Is it right or wrong?

Will it get you results, or will it destroy your body?

These are just some questions that gym goers ask when approaching Training to Failure. Lifting weights to failure is a strength training technique that, contrary to its name, has nothing to do with failure.

While this strength training strategy may assist some people in building muscle faster, it is not suitable for everyone.

Lifting in this manner is not suitable for beginners since it entails performing a continuous number of repetitions until you are physically unable to finish another rep with proper technique.

Is it Safe to lift to failure? 

Like most answers to fitness questions the answer to this one is – “it depends”. 

It depends entirely on the individual as well as their needs, goals, and preferences.

However saying “it depends” doesn’t clarify the situation. You need to go into your workouts and know what to do. So consider this your guide to knowing when and if training to muscle failure should be incorporated into your training program.

What is Training to Failure?

There are numerous types of muscle failure, but the one most commonly referred to and what we’re referencing here is Concentric Failure 

The definition of concentric failure is:

“The point at which whatever part of your body you’re working out literally gives out (or fails) and you physically can’t complete another repetition with good form.”

Let’s use a bench press as an example.

Failure would be the point when, after lowering the bar to your chest, you are unable to press it back to the starting position.

Research comparing training to muscle failure vs. not training to muscle failure is limited, but there is some.

A lot of the research is anecdotal and is what strength coaches, bodybuilders, and other experienced fitness professionals intuitively know.

But some quality research does exist, and the majority of what I found about failure-based training came from Willardson et al. Here’s what it concluded:

Training muscles to failure builds muscle and strength – if not done frequently.

They decided that training to muscle failure is a sound method to use in order to stimulate muscle hypertrophy, facilitate maximal strength gains, and break through strength plateaus.

However, it was also determined that training to muscle failure shouldn’t be done repeatedly for long periods of time due to the likelihood of overuse and overtraining.

Bench Press; Photo by Bruno Bueno

Bench Press; Photo by Bruno Bueno

How does this apply to you?

I think that is a good place to start for today’s article. Because your goals and your training style will determine if and when you should push to failure.

To make that decision, here are 4 questions to ask yourself:

1)  What is the Intensity of your training?

Intensity is probably the most important factor when deciding if you should train to failure. Your intensity will determine if it is effective or appropriate for you.

Intensity refers to the percentage of your 1-rep max weight that you are lifting.

If you are lifting 90% of your 1-RM or above, you should not be regularly training to failure in my opinion and based on the research from the journal cited above.

That means you should stop the set with weight that heavy before you get to failure.

That is not to say you shouldn’t train to failure, but it should be reserved for weight ranges that are 70-85% of your 1-RM.

Example:

If your 1-RM on a bench press is 100 pounds, 90 pounds is 90% of that. It is optimal to avoid regularly training to failure with 90 pounds or above in that case.

Keep in mind that your 1-RM is not a weight you fail at, because you are able to complete the lift. 

But you can only do 1 rep, not more than that. That weight is not to be underestimated.

On top of the risk of injury being high, training to muscle failure with such heavy weights for you will do very little (if anything) to stimulate muscle hypertrophy and can even work against strength gains.

Training to failure with more than 90% of your 1-RM weight also inevitably breaks down the use of proper technique.

That being said, training to failure should be reserved for weight ranges that are 70-85% of your 1-RM.

In the case of the bench press and your 1-RM being 100 pounds, pushing to failure with weights between 70-85 pounds will be most optimal for your hypertrophy and for your strength gains.

And as far as how often you should be training to failure: it depends on what exercise you are doing.

If youd like to dive into understanding a bit more about Exercise Intensity, please watch the video below:

 2) What exercise are you doing?

A general rule to follow when determining if training to failure is a good idea is that the more skill required for a lift, the less frequently it should be performed to failure.

And the less skill that is required, the more frequently you can take it to failure.

Multi-joint movements like bench presses, back squats, deadlifts, chin ups, and lunges require more skill. More muscles work at a time and they are more taxing on the central nervous system.

They are suitable to take to failure sometimes and with extreme caution.

To give you an example…if you are following a 6-week structured strength training program, take those multi-joint exercises to failure for 1 to 2 sets in that 6-week period. The rest of the time, leave one to two reps in reserve.

When you do take them to failure, make sure that you have a spotter or necessary safety equipment in place.

On the other hand, single-joint, isolation exercises like bicep curls, tricep extensions, and hamstring curls are far less complex and are much more appropriate to take to failure regularly.

If you’re looking for more information on the role of single-joint, isolation movements in your training program, head here to read an article I wrote discussing it in depth.

Aside from deload weeks (weeks of intentional lower volume and lower intensity), isolation movements can be trained to failure or close to failure for all working sets.

So the frequency in which you train to failure depends on the exercise you are doing.

3) What is your goal?

An individual’s goals plays a big factor in the components of their program and whether or not they should train to failure.

For example, let’s look at a powerlifter vs a bodybuilder.

A powerlifter is focused on maximal strength and will train at higher intensities that are closer to their 1-RM.

A powerlifter will also perform more full body, compound movements that require a great deal of skill and mental energy.

Goals

I said above that when training close to your 1-RM and performing compound movements, you should train to failure less frequently. That is still the case.

Bodybuilders, conversely, are focused on improved muscle hypertrophy and train at lower ends of their 1-RM because building strength is not always the way to enhance hypertrophy.

Bodybuilders also tend to emphasize more single-joint, isolation movements that require less skill to complete correctly.

For the lay-person who is neither, they would lean more towards hypertrophy if their goal is primarily to improve their physique and not tax their central nervous system as much.

Because bodybuilders are performing more hypertrophy-related, single-joint exercises, they will train to failure more often than a powerlifter.

It is safer to perform these hypertrophy-based exercises to failure and much more beneficial for the desired goal. Hypertrophy is enhanced by fatiguing the muscle and pushing to failure.

Whereas strength is a neurological adaptation and repeating the strength-based exercises at intensities between 70 to 85% of your 1-RM is a suitable way to gain strength. Not to say powerlifters never train to failure, it’s just not as frequent as bodybuilders for the reasons stated above.

This means that for an average gym-goer who wants to improve their physique, you should be training to failure in your isolation exercises. Even if you don’t plan to step on stage.

4) Does mindset play a role?

Simple answer: yes.

Failure occurs when you are unable to perform another repetition. This tends to occur because of muscle fatigue.

But a lot of factors contribute to fatigue, and it is quite relative to the individual. 

Fatigue is based on pain tolerance, willpower, and many other psychological factors. 

 

mindset

What constitutes failure for one individual might be just slight discomfort to another.

As a result, it is difficult to know if a given individual is training to true failure, or simply cutting a set short.

On top of that, some individuals (like myself) find pleasure in training to failure, and others do not. 

For the person who doesn’t find pleasure in it, being told to train to failure could deter them from strength training which is never the desired result.

For that reason, whether or not you train to failure does depend on the individual. 

Because something is always better than nothing.

And if forcing an individual to train to failure negatively impacts program adherence, it should be avoided.

You can still see progress and get healthier from not training to failure, even if it is optimal in some cases.

Once again, it is dependent on the individual and their personal goals and capabilities.

Takeaways:

  1. Training to failure should primarily be done on single-joint, isolation exercises.
  2. The weight used to train to failure should be 70-85% of your 1-RM for the exercise being performed.
  3. An individual with goals to enhance hypertrophy will train to failure more often than an individual with goals to build strength.
  4. An individual’s mindset plays a key role in whether or not they can and will train to failure.

Here’s a great video that dives into the science of Effective Reps. Jeff Nippard does an amazing job of breaking in down. 

soccer.agility

Mastering Multi-Directional Movement: Enhancing Your Agility and Athletic Performance

When it comes to mastering your athletic performance, the ability to move in multiple directions is paramount. Whether you’re a professional athlete, a weekend warrior, or someone simply looking to improve their fitness level, mastering multi-directional movement patterns can significantly enhance your agility, coordination, and overall athletic prowess. In this article, we will delve into the fundamentals of multi-directional movement, explore its benefits, provide training strategies, and discuss injury prevention and rehabilitation considerations. So, let’s get started and unlock your full athletic potential!

Understanding Multi-Directional Movement Patterns

To grasp the essence of multi-directional movement, we must first understand the fundamentals of movement itself. Traditionally, most sports and physical activities involve linear movements, such as running straight ahead. However, multi-directional movement patterns encompass a range of movements that go beyond the linear plane.

Imagine a basketball player swiftly changing directions to evade defenders, a soccer player executing quick lateral movements to navigate through a crowded field, or a tennis player gracefully pivoting to return a powerful shot. These are all examples of multi-directional movement patterns, which require a combination of agility, balance, coordination, and spatial awareness.

 

Common Multi-Directional Movement Patterns

Let’s take a closer look at some of the most common multi-directional movement patterns:

  • Shuffle and Lateral Movements: Sideways movements, such as shuffling or side lunges, are essential for quick changes in direction and lateral agility.
  • Crossover Steps and Quick Direction Changes: Crossover steps involve crossing one leg in front of the other while changing direction, allowing for rapid acceleration and deceleration.
  • Backpedaling and Deceleration Techniques: Backpedaling is moving backward while maintaining awareness of the surrounding environment, enabling athletes to react quickly and defend against opponents.
  • Angular Movements and Pivoting: Angular movements involve changing direction by pivoting on one foot, allowing for precise changes in direction and control.
  • Agility Ladder and Cone Drills: These drills involve intricate footwork patterns using ladders or cones, enhancing coordination, quickness, and foot speed.
Multidirectional movement Training by Tim Meyer

Benefits of Improving Multi-Directional Movement

The benefits of improving multi-directional movement extend far beyond athletic performance. Let’s explore some of the key advantages:

Enhanced Athletic Performance

By honing your multi-directional movement skills, you can experience the following benefits:

  • Increased Agility and Quickness: Mastering multi-directional movement enhances your ability to change directions rapidly, giving you a competitive edge in sports that require agility and speed.
  • Improved Balance and Stability: Multi-directional movements engage your core muscles, improving your balance and stability, which are crucial for maintaining control and preventing falls or injuries.
  • Enhanced Reaction Time and Coordination: Multi-directional movement requires quick decision-making, enhancing your cognitive skills, reaction time, and overall coordination.

Injury Prevention and Rehabilitation

Beyond performance enhancement, multi-directional movement training plays a crucial role in injury prevention and rehabilitation:

  • Joint Stability and Injury Resistance: Multi-directional movements strengthen the muscles and ligaments surrounding your joints, improving stability and reducing the risk of injuries, such as sprains or strains.
  • Corrective Movement Strategies for Muscular Imbalances: By incorporating exercises that address muscular imbalances, you can correct movement dysfunctions and minimize the risk of overuse injuries.
  • Rehabilitation Techniques for Common Injuries: Multi-directional movement exercises can aid in the rehabilitation process for various injuries, such as ankle sprains, knee injuries, or shoulder issues, promoting a faster and safer recovery.

Training Strategies for Improving Multi-Directional Movement

Developing Foundational Strength and Mobility

To enhance your multi-directional movement capabilities, focus on developing foundational strength and mobility:

  • Functional Strength Training Exercises: Incorporate exercises that target multiple muscle groups simultaneously, such as squats, lunges, and planks, to build overall strength and stability.
  • Mobility and Flexibility Drills: Perform dynamic stretching and mobility exercises that focus on increasing range of motion, such as leg swings, hip circles, and thoracic spine rotations.

6 Minute Leg Day warm up performed by JTM_FIT

Plyometrics and Power Training

Plyometrics and power training are vital components in improving multi-directional movement:

  • Exploring Plyometric Exercises: Plyometric drills, such as box jumps, lateral bounds, and medicine ball throws, enhance explosive power, reactive strength, and quickness.
  • Power Development Techniques: Incorporate Olympic lifts, kettlebell swings, and resistance band exercises to improve power output and generate force in various directions.
Plyometric Training Progression | Go From Beginner to Advanced performed by Fitness Culture

Sport-Specific Training Approaches

To optimize multi-directional movement for specific sports, consider the following approaches:

  • Analyzing Movement Patterns in the Desired Sport: Identify the key multi-directional movement patterns required in your sport and design training drills that simulate those specific movements.
  • Incorporating Sport-Specific Drills: Integrate sport-specific drills, such as cone drills for soccer or defensive shuffle drills for basketball, to enhance your ability to perform in your chosen sport.

Implementing Effective Training Programs

To ensure progress and optimize your training, consider the following implementation strategies:

Periodization and Progression Strategies

  • Understanding the Training Cycle: Implement a periodized training program that incorporates different phases, such as preparatory, strength-building, power development, and maintenance phases.
  • Progressing Intensity and Complexity: Gradually increase the intensity and complexity of your exercises and drills to challenge your body and stimulate adaptation over time.

Integration of Multi-Directional Movement into Existing Training Programs

If you already have a training routine, here are some tips to integrate multi-directional movement:

  • Sample Workout Routines: Combine multi-directional movement exercises with your existing training program, alternating between strength training, cardio, and multi-directional movement drills.
  • Tailoring Exercises to Individual Needs: Assess your current fitness level and identify areas for improvement. Customize your training plan to focus on those specific areas while still addressing overall fitness goals.

Injury Prevention and Rehabilitation Considerations

To prevent injuries and aid in rehabilitation, consider the following factors:

Warm-up and Cool-down Protocols: Prioritize dynamic warm-up exercises that activate the muscles used in multi-directional movement. Finish your workouts with static stretches and foam rolling to promote muscle recovery and reduce post-workout soreness.

Prehabilitation Exercises for Injury Prevention: Incorporate exercises that target weak areas or imbalances to strengthen and stabilize the joints before engaging in multi-directional movement activities.

15 movements to warm up before workout | Ohio State Sports Medicine

Rehabilitation Strategies for Common Injuries: Work with a qualified professional, such as a physical therapist or athletic trainer, to design a tailored rehabilitation program that gradually reintroduces multi-directional movements while ensuring proper healing and recovery.

The Role of Nutrition and Recovery in Multi-Directional Movement

To support your training and optimize performance, pay attention to nutrition and recovery strategies:

Fueling Your Performance

  • Macronutrient Considerations: Consume a well-balanced diet that includes a combination of carbohydrates, protein, and healthy fats to provide energy, support muscle growth, and aid in recovery.
  • Hydration and Electrolyte Balance: Stay adequately hydrated before, during, and after training sessions, and replenish electrolytes lost through sweat to maintain optimal performance and prevent dehydration.

Optimizing Recovery

  • Importance of Sleep and Rest: Prioritize sufficient sleep to allow for proper recovery and muscle repair. Incorporate rest days into your training program to avoid overtraining and reduce the risk of injuries.
  • Recovery Techniques and Modalities: Explore various recovery modalities, such as foam rolling, massage, compression therapy, and contrast baths, to aid in muscle recovery and alleviate post-workout soreness.

The Mental Aspect of Multi-Directional Movement

Enhancing your multi-directional movement skills goes beyond physical training; mental preparation is equally crucial:

Cognitive Skills and Decision-Making: Practice drills that challenge your decision-making abilities, reaction time, and cognitive skills. Incorporate cognitive exercises, such as reaction drills or pattern recognition games, to sharpen your mental agility.

Visual and Spatial Awareness: Engage in activities that improve your visual perception and spatial awareness, such as eye-tracking exercises or drills that require quick recognition and reaction to visual cues.

Developing Mental Resilience and Focus: Incorporate mindfulness and mental resilience techniques, such as meditation or visualization exercises, to improve focus, concentration, and mental toughness during training and competition.

Conclusion

Mastering multi-directional movement patterns is an essential component of athletic performance and overall fitness. By incorporating the training strategies discussed in this article, you can enhance your agility, coordination, and athletic prowess. Remember, consistency and dedication are key to unlocking your full potential. So, lace up your shoes, step out of your comfort zone, and embark on the journey to become a multi-directional movement master. Get ready to conquer the field, court, or any physical challenge that comes your way!

StockSnap_XUK1TN40FB

Unlocking Your Potential: Functional Training for Beginners

Welcome to functional training! You’ve arrived at the perfect location if you’re a beginner trying to increase your strength, mobility, and general fitness. In this post, we’ll look into the fascinating world of functional training and walk you through the basic exercises and ideas to get you started. So, put on your gym clothes, lace up your sneakers, and let’s get started!

Understanding Functional Training

Functional training is not your average workout. It is a dynamic and purposeful approach to training that strives to increase your physical ability for daily tasks. Functional training, as opposed to traditional strength training, stresses whole-body motions that imitate real-world duties. Functional training can help you build the strength, stability, and flexibility you need to execute activities more effectively and safely.

Functional training is based on movement patterns and complex workouts that activate numerous muscle groups at the same time. This method not only improves general strength but also coordination, balance, and mobility. Functional training will provide you with the physical abilities you need to thrive in home duties, recreational sports, or simply living an active lifestyle.

Essential Principles of Functional Training

Before we jump into the exercises, let’s cover some key principles that underpin functional training:

  1. Core Stability: A strong core forms the foundation for functional movement. It’s essential to engage and activate your core muscles, including the abdominal, back, and pelvic muscles, during every exercise. By developing core stability, you create a solid base of support and enhance your body’s ability to generate power and strength.
  2. Multi-Planar Movements: Functional training focuses on moving your body in different planes of motion, including sagittal (forward and backward), frontal (side-to-side), and transverse (rotational). This approach helps improve overall mobility and enhances your body’s ability to navigate through various daily activities. By training in multiple directions, you’ll develop better body awareness, coordination, and joint stability.
  3. Functional Progression: Progression is key in functional training. Start with exercises that match your current fitness level and gradually increase the difficulty as you gain strength and proficiency. This approach ensures steady growth while minimizing the risk of injuries. Listen to your body and progress at a pace that feels challenging yet manageable.

Fundamental Functional Exercises for Beginners

Now that you have a solid understanding of functional training principles, let’s dive into some foundational exercises to get you started. Remember to warm up properly before each workout and listen to your body. If something feels uncomfortable or painful, modify the exercise or seek guidance from a qualified fitness professional.

Exercise 1: Squats

Squats are a staple functional exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. To perform a squat:

  1. Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Keep your chest up, engage your core, and begin by pushing your hips back.
  3. Lower your body as if you’re sitting back into a chair, keeping your knees aligned with your toes.
  4. Aim to go as low as your mobility allows, and then push through your heels to rise back up to the starting position.
  5. Repeat for the desired number of repetitions.
free squat

Exercise 2: Push-Ups

Push-ups are an excellent compound exercise that targets the chest, shoulders, triceps, and core. They can be modified to suit different fitness levels. Here’s how to perform a push-up:

  1. Start in a plank position with your hands slightly wider than shoulder-width apart, arms fully extended, and toes on the ground.
  2. Lower your body by bending your elbows, keeping them close to your sides, until your chest nearly touches the floor.
  3. Push through your palms to extend your arms and return to the starting position.
  4. If full push-ups are challenging, modify by performing them with your knees on the ground or against an elevated surface like a bench.
  5. Gradually progress to full push-ups as you gain strength.
push ups

Exercise 3: Lunges

Lunges are a fantastic exercise for targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves. Here’s how to perform a basic lunge:

  1. Stand with your feet hip-width apart.
  2. Take a step forward with your right leg, keeping your upper body straight and shoulders relaxed.
  3. Lower your body until your front thigh is parallel to the ground, with your knee directly above your ankle.
  4. Push through your front heel to return to the starting position.
  5. Alternate legs and repeat for the desired number of repetitions.
lunges

Exercise 4: Planks

Planks are a simple yet effective exercise for strengthening the core muscles and developing overall stability. To perform a plank:

  1. Start by lying face down on the ground.
  2. Place your forearms on the floor, elbows directly beneath your shoulders, and palms facing down.
  3. Engage your core muscles, lift your body off the ground, and come onto your toes, creating a straight line from head to heels.
  4. Keep your neck neutral, gaze towards the floor, and hold the position for as long as you can while maintaining proper form.
  5. Gradually increase the duration as your core strength improves.
Plank exercise

Exercise 5: Deadlifts

Deadlifts are a compound exercise that targets the posterior chain, including the glutes, hamstrings, lower back, and core. It’s essential to learn proper form and start with lighter weights. Here’s how to perform a deadlift:

  1. Stand with your feet hip-width apart and the barbell or dumbbells in front of you.
  2. Hinge at the hips, bend your knees slightly, and grip the bar with an overhand grip or a mixed grip.
  3. Keep your back straight, engage your core, and lift the weight by driving through your heels and extending your hips and knees.
  4. As you lift, maintain a neutral spine and keep the barbell or dumbbells close to your body.
  5. Lower the weight back down with control, keeping your core engaged throughout the movement.
Deadlift

Progressing Your Functional Training

As you become more comfortable with the fundamental exercises, it’s important to keep challenging yourself to continue progressing. Here are a few ways to elevate your functional training routine:

Incorporate Resistance: Add external resistance such as dumbbells, kettlebells, or resistance bands to intensify your workouts. This helps build strength and muscle mass.

Stability and Balance Training: Incorporate exercises that challenge your balance and stability, such as single-leg movements or standing on unstable surfaces like balance boards or BOSU balls. This enhances overall functional fitness.

High-Intensity Interval Training (HIIT): Combine functional exercises into high-intensity circuits to elevate your heart rate, burn calories, and enhance cardiovascular fitness. This also adds an element of endurance training to your routine.

Incorporate Plyometric Exercises: Plyometric exercises involve explosive movements that help improve power and speed. Examples include box jumps, medicine ball slams, and burpees. Start with lower-impact variations and gradually progress as your fitness level allows.

Conclusion

Functional training is a game-changer for beginners seeking to enhance their overall fitness and physical capabilities. By embracing functional training, you’ll embark on a transformative journey that improves strength, mobility, and functional movement patterns.

Through the incorporation of fundamental exercises such as squats, push-ups, lunges, planks, and deadlifts, you’ll develop a solid foundation of strength and stability. These exercises engage multiple muscle groups simultaneously, mimicking real-life movements and preparing you for the challenges of everyday activities.

As you progress in your functional training journey, consider incorporating resistance training, stability and balance exercises, and high-intensity interval training (HIIT) to further challenge your body and take your fitness to new heights. By continuously pushing your limits and seeking new ways to challenge yourself, you’ll experience remarkable improvements in your overall strength, endurance, and functional fitness.

Remember, functional training is not just about physical transformation; it’s a holistic approach that positively impacts your daily life. The increased core stability, improved balance, and enhanced mobility will enable you to perform daily tasks with greater ease and confidence. Whether you’re carrying groceries, playing with your kids, or participating in sports, functional training equips you with the physical capabilities to excel.

So, don’t hesitate to embark on this exciting journey of functional training for beginners. Seek expert guidance, explore various exercises, and progress at a pace that suits your fitness level. With dedication, consistency, and a focus on proper form, you’ll witness significant improvements in your strength, mobility, and overall well-being.

Join the thousands of beginners who have experienced the transformative power of functional training. Start today and unlock your full potential, because the first step towards a stronger, healthier, and more functional version of yourself begins with functional training.

Experience the incredible benefits of functional training for beginners, and witness the positive impact it has on your body and everyday life. Let functional training be your gateway to a more active, capable, and confident you.

Remember, this is just the beginning of your journey. Embrace the challenges, celebrate your progress, and enjoy the countless rewards that functional training brings.

Fundamental Movement

Understanding the Power of Fundamental Movements

 

Welcome to You’re Journey of Transformation!

 

Welcome to an extraordinary adventure that will reveal the transformational potential of fundamental movements! Are you ready to embrace a healthier, more fit, and more balanced way of life? There is no need to look any further! In this beginner’s tutorial, we’ll look at fundamental motions and how they may improve your physical health and general well-being. You’ll discover the keys of attaining ideal results with the help of a strength coach. So, let’s get this party started!

Demystifying Fundamental Movements:  Lay the Foundation for Fitness Success

Fundamental Movements serve as the foundation for our physical talents. These fundamental, yet necessary, motions serve as the basis for developing strength, flexibility, and mobility. Understanding and mastering fundamental motions will give you the ability to unleash your body’s real potential. Each activity, from squats to lunges, push-ups to planks, is a step toward a healthy you.

 

Strengthen Your Body, Empower Your Life

Practicing fundamental movements has several benefits to your physical health. Your strength, flexibility, and mobility will explode as you perform these motions on a daily basis. You’ll move through life with more confidence and elegance if you improve your coordination, balance, and body awareness. Furthermore, basic motions serve an important role in injury prevention and minimizing the risk of musculoskeletal problems, allowing you to enjoy your life to the fullest.

Unleashing Your Mind’s Potential

Fundamental exercises not only modify your physique, but they also improve your mental and emotional health. Engaging in these activities improves brain function and cognitive capacities, enhancing focus, concentration, and attention span. Say goodbye to stress and hello to a happier attitude, since basic exercises create endorphins that raise your spirits. Prepare to have a better feeling of well-being and a sharper intellect.

The Power of a Strength Coach in Your Transformation

A strength coach becomes your valued ally on this transforming journey to uncover the full potential of foundational movements. These professionals have extensive expertise and experience in assessing and improving your underlying movement patterns. You’ll get customized direction and assistance from a strength coach, guaranteeing appropriate technique and form to avoid injuries and optimize results. You will collaborate to create a training plan that is tailored to your specific requirements and goals.

Elevate Your Cognitive Abilities, Boost Your Mood

Fundamental movements not only modify your physique, but they also improve your mental and emotional health. Engaging in these activities improves brain function and cognitive capacities, enhancing focus, concentration, and attention span. Say goodbye to stress and hello to a happier attitude, since basic exercises create endorphins that raise your spirits. Prepare to have a better feeling of well-being and a sharper intellect.

Strength Coach: Maximize Your Results, Minimize Risks

A strength coach becomes your valued ally on this transforming journey to uncover the full potential of foundational movements. These professionals have extensive expertise and experience in assessing and improving your underlying movement patterns. You’ll get customized direction and assistance from a strength coach, guaranteeing appropriate technique and form to avoid injuries and optimize results. You will collaborate to create a training plan that is tailored to your specific requirements and goals.

 

From Childhood to Adulthood: Lifelong Benefits

Fundamental movements hold tremendous value for individuals of all ages. For children and adolescents, mastering these movements is essential for healthy growth and development. By introducing fundamental movements into physical education programs, we equip our youth with lifelong skills.

Conclusion

Aside from the physical advantages, basic motions have a significant influence on your mental and emotional well-being. Regularly performing these exercises will result in increased brain function, improved attention, and lower stress levels. Fundamental movements’ transforming potential extends well beyond physical modifications; it includes the overall growth of your mind, body, and soul.

The presence of a strength coach has been stressed throughout this trip. These professionals are critical in analyzing and refining your movement patterns, guaranteeing appropriate technique and form, and tailoring training programmes to your specific requirements and goals. A strength coach may be a useful ally in maximizing outcomes and limiting injury risk during your transforming journey.

Fundamental Movements do not have an age restriction; they provide lifetime advantages. Including these motions in your daily routine, whether you’re a youngster, an adult, or a senior, can improve your physical health, avoid age-related deterioration, and increase your quality of life. It is never too late to embrace the power of fundamental movements and benefit from the transformation they provide.

Remember to be consistent, listen to your body, and enjoy your accomplishments as you continue on your fitness path. Begin slowly, gradually increasing intensity and repetitions, and always put perfect form first. By incorporating basic motions into your daily routine, you are investing in your long-term well-being and laying the groundwork for a healthy future.

So, embrace the transformational power of fundamental movements, keep learning, and stay devoted to your health and well-being. With each squat, lunge, push-up, pull-up, and plank, you get closer to becoming a stronger, more vibrant version of yourself. Prepare to discover your tremendous potential!

Personal trainer with client

How to Find the Right Personal Trainer for You.

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Let’s face it: finding a personal trainer with whom you click might be difficult, but it’s not impossible. 

Finding a personal trainer, when you think about it, is a lot like dating: It’s difficult to find that perfect fit, someone who understands your objectives and can help you achieve them in a way that drives you. And, like blind dating, it frequently feels like you sign up for a training session just to wish you could quickly say, “Check, please!”

What’s the good news? There are several sound techniques you may use to choose a fitness professional who can help you achieve *all* of your objectives. Consider this to be your road map. Are you looking for some inspiration?

Step 1: Understand Your Goals

Regardless of what prompted you to seek out a personal trainer, understanding why you want to engage with someone can make the search process go more smoothly.

So, before you walk up to the gym counter to sign up for a peronal training session (many gyms offer a free trial session), think about what you want to get out of it.

A good membership adviser will take the time and listen to your problems and interests before matching you with a trainer they believe is a suitable fit for your personality.  However, whether you’re wanting to train for your first marathon or improve overall health, you should be prepared to provide some facts about your objectives so you can be paired with someone who is a good fit.

Step 2: Decide on Where You’d like to Train. 

Choosing a big-box gym comes with certain advantages: They usually have numerous locations, a lot of equipment, a lot of class selections, and they even may even have access to dietitians or chiropractors and even a massage theripist.

However, larger gyms, tend to get  congested during peak hours.  Smaller studios or local gyms run by private individuals provide an opportunity to get to know staff and other members better and develop a feeling of community.

group training

Now if you choose to stay at home, or you travel alot,  You can work out from the comfort of your own home with apps like Adaptiv, Body Love, and the Tone It Up Studio app.

Step 3: Research Personal Trainers

You may go a bit more into who you believe you’d mix well with now that you know why and where you want to work with a personal trainer. Check out the profiles on the websites of most gyms and studios to discover a personal trainer with expertise and qualifications that match your goals. I’ve seen oh to often customers trapped with trainers that don’t match their goals. For example, a client may want to focus on core training, but all of their clients are receiving rigorous CrossFit sessions. 

Ask the manager or client services rep whether there’s anyone on staff who has gone through a similar change or achieved a comparable objective to prevent this—and to locate a personal trainer who understands on a deeper level. If you’re looking for a personal trainer or a fitness program, sort by category (many will group workouts or professionals by what they specialize in).

You may also search through thousands of personal trainers on the site, narrowing down your options using a matching mechanism similar to that of a dating app.

Location, desired service, speciality, and pricing all play a role, and you keep swiping until you discover someone with whom you want to connect.

Step 4: Test the Waters

A personality mismatch with a personal trainer cannot be compensated for by great credentials. Schedule a meeting with a coach you’re interested in and ask them a lot of questions about how they would train you for your current objectives. Most consultations should be free and last 15 to 20 minutes, and you should be honest about your intentions to shop about. You’ll learn not just about a trainer’s teaching approach, but also about whether or not you want to invest your time (and money) with this individual.

Step 5:  Communicate and give Feedback

After you’ve found a personal trainer, work with them to create realistic, measurable objectives so you can see how effective the sessions are. There will be good and bad days along the way, but speak up and let the trainer know if you aren’t enjoying the sessions or if you feel it isn’t in line with the goals you asked for. What is the key to any successful relationship? Communication.  Talk honestly with your trainer. Just keep in mind it take two to tango.

Before you ask your personal trainer to make a change, make sure you’re doing your part and giving the sessions your all.

Step 6: Know when to regroup

Are you having trouble achieving the results you are looking for? Have you told your personal trainer about it, adjusted your exercises, and are you sure you’re keeping your part of the bargain?

It’s possible that your personal training partnership is coming to an end. There should be no resentment.  Not everyone is the appropriate fit all of the time. Also, keep in mind: “You are, after all, the consumer. You are the one who is paying and expecting outcomes, thus your requirements are critical.

But don’t put your search for a new trainer on hold. By the end of it all, you’ll know exactly what you want and don’t want in your future coach. A competent trainer should also be prepared to refer you to a colleague or propose fresh strategies to inspire you to achieve your objectives on your own.

If you’re trying to find the Best trainer for you, schedule a free consultation with us. 

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Muscular man

Top 10 Exercises To Maximize Muscle Gain.

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This one is for males or girls who want to gain muscle but don’t want to perform as many exercises as the guys in the bodybuilding magazines do. The good news is that you don’t have to do all of them. Because all of the guys in the magazine take enough steroids to kill a Billie Goat and train out for a living, completing the same routine they do seems a bit ridiculous.
 
The good news is that you don’t have to spend many hours in the gym grunting like a gorilla to gain substantial muscular growth. In fact, if you execute the exercises correctly and grow powerful at them, you might get completely jacked in just a few weeks.  Fortunately, this post will provide you with the top 10 exercises to maximize muscle growth.

Compound Movements.

If you want to gain muscle quickly, compound movements are the way to go. Compound movements include the usage of many muscle groups at the same time rather than simply one. The bench press is a superb example of a complex exercise. Your chest, shoulders, triceps, lats, and even some abs are all worked out with the bench press. If you’re seeking for the greatest workouts to gain muscle, these are the ones to look for. Bicep curls and calf raises are wonderful, however they isolate single muscle groups. The meat and potatoes of your regimen should be compound exercises, with the other workouts serving as a backup. Let’s get more bang for your buck!

So here it is; Top 10 Exercises to Maximize Muscle Gain.

Let’s start off with the Tried and True exerices: The Big Three Lifts.

1) The Deadlift

Powerlifter Deadlifting

The deadlift is without a doubt one of the most effective muscle-building exercises available. Some may be disappointed that it did not win first place; it was so close. This bad guy hits the whole body, but the back, traps, buttocks, and hamstrings get the most attention. It’s a little more technical than it appears, so use The 10 Deadlift Commandments by Joey Percia as a reference. There are several different ways to perform the deadlift, including the conventional manner, sumo style, with a trap bar and stiff legged. Choose one you like and contact them. There is no right or wrong way to do it; just make sure you utilize proper form.

2) SQUATS, SQUATS, SQUATS!!

Woman Squating

Squats were certain to be in the Top 3. For Pete’s sake,  it’s the king of lower-body workouts. Quads, hamstrings, buttocks, back, and abs are all worked out during squats. Squats may also be done in a variety of ways. The back and front squats are the most effective muscle builders, although split squats, goblet squats, hack squats, and other variations are also effective. Find one or two squat variants that you enjoy and use them to build muscle on your chicken legs and booty.

3) Bench Press

Powerlifter Benching

Now it’s time to work on your upper body strength. The chest, triceps, shoulders, lats, and even the abs are all worked out with the bench press. This workout is a fantastic place to start if you want to build a strong upper body. Use a barbell or dumbbells, a flat or incline bench, or a combination of the two. Instead of performing the same thing over and again, change things up a little to get the greatest results.

Then next portion of this list deals with more Functional Lifts. 

4) Clean & Jerk

Clean and Jerk

The Clean and Jerk is an activity that can help you gain muscular mass in a hurry. This is a full-body workout with a special focus on the shoulders and upper back.

This workout combines two of the most basic but powerful muscle-building principles.

  • 1) Pick up heavy objects from the ground.
  • 2) Heavier things should be lifted over your head.

This exercise places a tremendous neurological and metabolic stress on the body, making it ideal for increasing strength, power, muscular mass, and fat loss.

If you can master this practice, you’ll be on a one-way train to Beastville.

5) Farmer’s Carry

Farmers carry

Another full-body workout is the Farmer’s Carry. This one strengthens your grip, shoulders, and core while also providing a tremendous upper back workout. The Farmer’s Carry is the place to go if you’re looking for those god traps.

6) Heavy Kettlebell Swings

Heavy Kettlebell Swings

Heavy kettlebell swings are yet another underappreciated muscle builder. Some have even claimed that heavy kettlebell swings are preferable to deadlifts, citing scientific evidence to support their claims. Now when we say heavy, we’re talking about at least half your bodyweight, if not more. Add these bad boys to your regimen to bulk up; just remember to maintain proper form.

7) Thrusters: BOOM!!

Thrusters

Thrusters are a pain to use, I know. They are, nevertheless, a good muscle builder, as they combine a squat and an overhead press into one exercise. Most CrossFitters can attest to the fact that they are also terrific cardio. Most of you will probably miss this choice owing to the amount of ickiness, but they are a wonderful whole-body workout and muscle builder.

8) Overhead Press

overhead press

When it comes to shoulder workouts, the overhead press is the big dawg. The shoulders, triceps, and abs were all targeted. You may do them with a Barbell, Axel or Dumbbells, and you can do them standing or seated; either way, you’ll have broader shoulders.

The last two on the list are Isolation exercises; specifically the Back.

9) Pull-ups

Pull ups

Photo by Pavel-Jurca

Pull-ups are Amazing!  These will enhance the size to your back while also working your lats, biceps, and abs. If you can’t do many or any pull-ups, read our post A Different Way to Improve Your Pull-Up, and you’ll be able to do them in no time.

10) Bent Over Rows

Bent Over Rows

If you want to increase strength and thickness in your back, bent over rows are the kings of back workouts. They also train the biceps and hamstrings effectively. When you combine the bench press with bent-over rows, you can practically build a huge, powerful, muscular upper body in only two exercises.

You now have all of the knowledge you require to increase your muscle mass. If you want to gain muscle, you know which workouts to concentrate on.  

Need any help?  Checkout our Professional Online Coaching Program ==> Click Here  

All you have to do now is work hard and you’ll be rewarded.

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Kegel exercises

Kegel Exercises: A How-To Guide

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Urinary incontinence and other pelvic floor disorders can be prevented or controlled with kegel exercises. Here’s how to do Kegel exercises correctly, step by step.

The pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum, are strengthened with kegel exercises. Kegel exercises, commonly known as pelvic floor muscle training, can be performed at any time. Begin by learning about the benefits of Kegel exercises, and then follow these instructions for contracting and releasing your pelvic floor muscles.

Why are Kegel exercises important?

Pregnancy, delivery, surgery, age, prolonged straining from constipation or persistent coughing, and being overweight are all factors that might weaken your pelvic floor muscles.

You might want to strengthen your pelvic muscles, as well as your abs, if you have ever: 

  • While sneezing, laughing, or coughing, leak a few droplets of pee (stress incontinence)
  • Just before losing a big volume of pee, have a strong, abrupt need to urinate (urinary urge incontinence)
  • Stool with a leak (fecal incontinence)

Kegel exercises can also be used to help alleviate discomfort during pregnancy or after childbirth.

Women who have significant urine leakage when they sneeze, cough, or laugh will benefit less from kegel exercises. Kegel exercises are also ineffective for women who leak tiny volumes of pee owing to a full bladder (overflow incontinence).

Pelvic floor muscles, and bladder placement

What are Kegel exercises and how do you practice them?

To get started, follow these steps:

  • Find the appropriate muscles. Stop urinating in the middle of it to identify your pelvic floor muscles. You may practice the exercises in any position after you’ve identified your pelvic floor muscles, though lying down may be the most convenient at first.
  • Make improvements to your technique. Imagine you’re sitting on a marble and tense your pelvic muscles as though you’re raising the marble to conduct Kegels. Experiment with it for three seconds at a time, then relax for three seconds.
  • Maintain your concentration. Concentrate solely on contracting your pelvic floor muscles for the maximum effects. Avoid flexing the muscles in your belly, thighs, and buttocks. Hold your breath as little as possible. Instead, take deep breaths throughout the workouts.
  • REPEAT, at least 3x per day. Aim for three sets of 10 to 15 repetitions each day at the very least.

Kegel exercises should not be used to start and stop your urine stream. When you do Kegel exercises while emptying your bladder, you risk incomplete bladder emptying, which raises the risk of a urinary tract infection.

When you’re facing difficulties.


Don’t be afraid to seek assistance if you’re having difficulties completing Kegel exercises. Your doctor or another health care provider can provide valuable input to help you isolate and exercise the proper muscles.

Vaginal weighted cones or biofeedback may be helpful in some situations. You put a vaginal cone into your vagina and utilize pelvic muscle contractions to keep it in place as you go about your regular activities. A pressure sensor is inserted into your vaginal or rectum during a biofeedback session by your doctor or another health care professional. A monitor will measure and display your pelvic floor activity when you relax and contract your pelvic floor muscles.

When should you anticipate results?

If you practice Kegel exercises on a regular basis, you should see effects in a few weeks to a few months, such as less frequent pee leaks. Make Kegel exercises a part of your everyday regimen for long-term advantages.

For a complete program that effectively and safely strengthen the pelvic floor and core. ====>

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pelvic floor execise routine
on the ropes

10 Nutritional Rules for Athletic Performance

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You must eat appropriately if you wish to have a slim athletic body. Many people assume that if they only work hard at the gym, they will be alright; however, this is not the case. Diet is far more important than exercise, and here is where many individuals fall short. You must eat a well-balanced diet to have a toned athletic figure; exercise alone will not enough. If you stick to these ten nutritional rules, you’ll be OK.

Eat Clean.

I’ll begin with the most crucial guideline of all: eating well. What does it mean to “eat clean”? To put it another way, if it was created by Mother Nature, eat it; if it wasn’t, don’t. Eat eggs, poultry, fish, fruits, and vegetables, for example, which were created by Mother Nature. Twinkies, candy bars, pizzas, Cheetos, and soda pop are not made by Mother Nature; avoid them. That’s all there is to it. If you stop reading this post right now and just follow the eating clean concept, you’ll be OK, but please keep reading.

Drink Water.

Water offers a number of benefits, the first of which is that it is calorie-free. Drinking a glass of water with your meal may also help you avoid binge eating by filling you up faster and keeping you from overeating. Water makes up 60% of your body and 73 percent of your muscles, so drinking plenty of it is critical, especially if you exercise frequently. Water aids digestion, metabolism, joint lubrication, mineral absorption, and general physiological health and function. In general, it’s a good thing to do. Each day, drink at least 8 glasses of water.

Eat Plenty of Protein.

Protein is essential for muscle growth and maintenance. At least 1 gram of protein per pound of body weight should be consumed each day (This means 180 grams of protein per day for a 180-pound person). Lean meats like fish, chicken breasts, turkey, eggs, and beans are all good sources of protein. A lean piece of steak or lean ground beef can also be used.

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High Fiber.

We all know how important fiber is for keeping you regular, yet most of us don’t get nearly enough fiber in our diets. Fiber is even more necessary in a high-protein diet, and let’s face it, almost all high-fiber foods are healthy for you, so eat more. Broccoli, whole grains, apples, beans, peas, and oats are all high-fiber foods.

Protein Shakes.

Protein shakes are a great method to obtain the protein and BCAAs you need while also serving as a meal substitute. Get some vanilla protein powder and some fruit, such as bananas, strawberries, and raspberries, and you’ll be full of vitamins, fiber, and protein in no time.

Stay Clear.

Simple Carbohydrates – Simple carbohydrates are sugars that are readily absorbed by the body and will be stored as fat if not consumed right away. Unless you’re having a cheat meal, you should avoid any simple carbohydrates. White bread, white rice, candies, cookies, normal soda pop, most baked products, most cereals, and essentially anything that contains sugar are examples of simple carbohydrates.

Fried foods – All fried foods should be avoided since they are high in calories and fat and have little nutritional value.

Sodium Nitrate – As a preservative, sodium nitrate is present in lunch meats, bacon, sausage, jerky, and hot dogs. Sodium Nitrate-rich diets have been related to heart disease, Type II Diabetes, and cancer. Fortunately, it is present in foods that aren’t particularly nutritious, so it should be simple to avoid or consume rarely.

Eating Healthy Fats.

Not all fats are harmful to your health. A healthy diet should include healthy fats, particularly those containing Omega-3 fatty acids. Almonds, olives, walnuts, sardines, salmon, and natural peanut butter are all high in beneficial fats. Healthy fats can actually increase fat reduction when compared to a low-fat diet that lacks healthy fats.

Slow Digesting Carbs.

Choose slow-digesting carbohydrates such as whole-wheat bread, oatmeal, beans, brown rice, and wild rice when it comes to carbs. Slow-digesting carbohydrates keep insulin levels low, reducing fat accumulation and keeping you slim.

Get Used to Fruits & Veggies.

This should be self-evident. Fruits and vegetables are extremely beneficial to your health since they are high in vitamins and fiber. Include fruits, vegetables, or both at every meal.

push-press

Reward Yourself.

Let’s face it: if you eat the same healthy diet every day, you’ll become bored and give up, claiming “it’s not worth it.” This is why you should cheat once or twice a week at the absolute least. Get a quick hack to clean up your system before getting back on track.

A cheat meal can throw your body for a loop, which is maybe even more important than getting it out. Your body will adjust and slow down your metabolism as you grow more accustomed to eating healthful meals. This is why you should cheat every few days to throw your body off balance, preventing it from adjusting and maintaining a high metabolism.

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confused-young-man

13 questions for Beginners: Gym Selection.

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partying to hard makes you want to go the the gym

Partying too hard

It’s Sunday afternoon. You are recovering from a wild Saturday evening of drinking and going out. Laying on the couch with a huge hangover, telling yourself that will never happen again, you realize that you are nowhere near the shape you used to be in. You get winded easily. Your clothes don’t fit as they once did. How far has your health deteriorated from the abuse?  Is it time for a change? A complete overhaul?  But where do you start? Do I have to start going to the gym?

We have all been there. Trying to jump onto the “Better oneself” wagon. And we go full throttle. And the biggest decision we make is to join a gym. There’s so many choices. What kind do I want to join? Are all these people going to be staring at me? Can I afford it? Is it worth it?  Wish there was an Ultimate Guide for Beginners to help me select a gym. 

Choosing a gym is similar to courtship. You are selecting a romance, a friend, a companion—you’ll be spending a lot of time together and things will get sweaty, (sometimes smelly).  With some personal contemplation, preparation, and screening, you’ll be on your way to what may be a match made in heaven (at least when it comes to this key element of your fitness journey).

WIth the initial step,  It can be a very overwhelming and downright frightening experience, especially if you have never visited one before. Most people talk themselves out of visiting a gym as they sit in the parking lot. It can be intimidating. 

SO, to start the decision process, you need to first figure out what sort of gym you would like to be a part of. 

what do i need to know about selecting a new gym

What do I need to know?

So what is the best sort of gym?

For novices:  If you’ve never been to a gym before, the rows of cardio equipment (for weight loss), the vast free weights section (for improving cardio-respiratory strength), and the resistance training area may frighten you (for building mass and toning muscles).

You should plan to spend considerable time in these facilities as a beginning, since you’ll need to utilize a variety of gym equipment to work out your complete body. So look for a gym that offers all of these.

For ladies: Some ladies choose to go to a fitness studio that is tailored to their specific requirements, while others prefer to go to a traditional gym. The truth is that every gym should have more than treadmills, weight benches, and trainers; it should also have a welcoming community where everyone — regardless of gender — may exercise in a welcoming and courteous environment. Before joining a gym, get a sense for the atmosphere.

For beginner and advanced gym-goers:  If you’ve been consistently and effectively weight training for at least 6–12 months, you’re called an intermediate trainee. You can be called an advanced trainee if you’ve completed the majority of your goals or are extremely near to realizing your inherent genetic potential.

For those needing Specific Training: You might have an interest in a specific sport, or type of community. Does Crossfit, Bodybuilding, Strongman, or Powerlifting set your soul a blaze? You might want to explore rock climbing or swimming. Whatever grabs your attention, you need to do some soul searching and check yourself to see what truly excites you. 

If you fall into either of these categories, you’ll probably be performing a mix of body weight and free weight exercises, complex motions, and isolation sessions. Choose a gym with the equipment you’ll need to do all of these exercises.

Furthermore, as an advanced-level athlete who performs a lot of compound exercises, you should seek a gym with a lot of free squat racks rather than simply Smith Machines. Better still, choose one that has both. When completing complex exercises, squats are crucial, and doing them on a free squat rack stimulates your stabilizer strength more intensively than doing them on a Smith Machine.

Even if you don’t want to go to a gym that caters to particular sorts of gym-goers, it’s still a good idea to think about what makes a gym “the perfect gym.”

Here are 13 questions.

You should ask yourself (or a membership adviser) before joining a gym to help you find out what you truly want—SOUL SEARCHING if you will. Remember, there are no correct or incorrect answers to these questions. It all comes down to what seems like a good match for you. And be truthful with yourself during this process. It will only put you on the right path. 

Is the gym close to my house

Close to my house?

What is the closest location to your house or office?

The first and most important consideration is location.Think about location, location, location when choosing a gym. It’s all about CONVENIENCE! A lot of people might consider going to another gym further out if it is cheaper. We have to balance out the cost of gas. However, if the gym is out of the way and not accessible to your house or your work, let’s face it—the chances of you going are slim to none. If it’s easier to go home after a hard day at work than to drive to the gym, where do you think you’ll end up? 

The more convenient it is for you, the more likely you are to go, resulting in more bang for your buck. The gym’s hours are directly related to its location. It won’t work for you if it doesn’t fit into your timetable.

When do you prefer to exercise?

Another thing to think about is Peak hours. If you don’t enjoy crowds and waiting for equipment, you  might want to contemplate coming in at off hours. Every gym has a cycle, and this usually revolves around early mornings and evenings being busy time. Peak hours vary, but most gyms are busiest between 6:00 and 8:00 a.m. and 5:30 and 7:00 p.m. Fitting gym time into your hectic schedule might be tough. Consider a gym’s working hours before purchasing a membership. Also consider a gym that offers a 24 hr availability. A gym with hours that match your preferences and schedule may motivate you to work out more frequently.

At the gym, there are few things more irritating than someone invading your personal space. If your schedule requires you to arrive at the same time as everyone else, inquire with the staff about the likelihood of you having to wait for machines or equipment. So double check the hours of operation for the gym you are interested in. 

Congratulations! You have decided what type of gym you would like to visit and entered through the gateway to a better you. So now what? 

are the staff at the gym friendly

Is the Staff friendly?

(small smirk on my face) The fun begins.

What do I expect when meeting the front desk staff?  (Sales Rep)

Once you walk into the gym, being greeted by a staff member or sales rep should always be warm and friendly. It is the first impression of the facility and will be a continual experience.  SO if that is a negative, it may leave a bad taste in your mouth. I have basically lived in gyms since I was 6 years old, so I am always attempting to size up the gym personnel as a whole.  Which I agree, can be a bit of a stretch, so don’t be afraid to ask general fitness questions.  Feel free to inquire about the credentials of the staff or, at the very least, if there is a go-to person. The gym’s atmosphere is determined by the employees.

BEFORE THE TOUR

If the front desk staff hasn’t turned you off to exploring the facility further, in comes the liability waiver. All facilities have a type of waiver. It is ensured that they are covered under their insurance if anything were to happen to you while under their roof. It also puts you on their mailing list. 

If you don’t want a tour, and can go straight to working out, ask if they have a day pass. Most gyms allow walk-ins, you might have to pay a fee around $5 and it goes up from there up. 

Now the gym is set up to provide everyone with the resources they need to achieve their fitness goals. Anyone is welcome to exercise at the gym, whether they are wanting to tone up or gain strength, although you may want to consult your physician beforehand. After my trip to the ER in April of 2021, I needed to get a grip on why my Blood pressure was 235/190. Which could have been fatal if I attempted a lifting routine. So always consult your physician. 

Some gym facilities may request you to reveal any medical issues before beginning your fitness journey. This allows the facilities staff to be aware of your health risks, plus as a bonus personal trainers are able to create a program that is tailored to your needs, later on that.

Here are some instances of what you could be requested to reveal:

  • Any existing heart problems
  • Diabetes and other chronic medical problems
  • Have you undergone any significant procedures in the previous 12 months?
  • Whether you’ve ever been told by a doctor that you shouldn’t exercise. (Yes, people neglect to divulge that information. Shame Shame.) 

Now, we have all heard “Don’t judge a book by it’s cover,”but in this case allow yourself to be swayed by the cover of a book (or the inside cover). A drive by won’t cut it because it’s difficult to notice all the bells and whistles of a gym from the outside. In this case, Aesthetics hold water. Experiencing the inside for yourself, especially during a time of day when you think you’ll be there, will give a better feel of the energy of the establishment.  What are your initial thoughts? What does your gut feeling tell you? Take notice of the layout, the number of people in the gym, the cleanliness, and so on. Remove everything from your list that you can’t live with or that you perceive as a problem. And don’t be afraid to ask your tour guide questions; after all, that’s what they’re there for.

How important are group classes to you

Group classess?

Is it important for you to participate in group exercise classes?

Are you a big fan of group fitness classes? As you are being shown the facility, make sure to ask the staff member if the gym provides group classes; bootcamp, step aerobics, pilates, Zumba. It’s crucial that the gym provides you with what you want (so you don’t waste money on a gym that can’t meet  your goals.)  In the event that they offer classes, look at the fitness class schedule.  Are the lessons at times that are convenient for you? Are they engaging, exciting, and specific to your goals? Classes are a great way to keep you motivated and reach your objectives faster than you could on your own. You become part of a community and that energy is intoxicating. If the majority of the classes offered do not peak your interest and you still want to attend classes, you might want to explore a different gym.  Don’t be afraid to ask gym personnel to show you their class schedules if you’re interested in taking exercise classes. 

You also need to take your fitness level into consideration, the gym’s size and sorts of classes if you’re just getting started. You might need more instruction, smaller classes, more 1-on-1 when getting started. It’s nothing to be embarrassed about. We all have a starting place. If you’re an experienced fitness goer, a larger class may be more enjoyable. However, it’s crucial to consider how much training you’ll need to stay fit and avoid injury.

Does the new gym have quality equipment

Quality equpiment?

What kind of equipment do you prefer to use?

The main area of the gym is usually the focal point. Ask yourself: Do you enjoy running on a treadmill? Do I want a lot of free weights? Do I need platforms and rubber weights? Do they have a turf area for functional training?   

If you love running, choose a gym with a large number of treadmills, or even other cross trainers, so you won’t have to wait long for them. If you’re a fan of free weights? Make sure you have plenty of iron to go around.  The workout you love is the one you will continue with.  Look for a gym that appears to have training equipment and programs that you would enjoy

One of the primary reasons people join a gym is for the equipment. It’s critical to understand what equipment you now require as well as what you might want to utilize in the future. Take note of what’s available, the overall condition, and the amount of more popular components like squat racks, machines, and treadmills while on your tour. 

Also take notice of the quality of the equipment. The gym’s equipment should be current and up to date. The equipment should be in good working order and free of corrosion. Any damage to the machinery might result in serious injury to you. Train at your own risk. 

How are the amenities and services at the new gym

How are the services and amenities?

What amenities and services does the gym offer?

Over the past 2 decades, I’ve had the pleasure of training clients in all types of gyms. And many were as different as a rainbow is to a rock. Some were big box gyms like LA Fitness or St. Jame’s Sports Complex. Others were bare bones, with nothing but the smell of rust and sweat to get you moving- Oh, how I love that. 

Most gyms will have the typical amenities; showers, lockers, and bathrooms. But if these aren’t going to do it for you, might want to look for a gym that can provide some more comforts. There are gyms that provide saunas, tanning, lap pools, and even rock climbing walls to name a few.  

If you are a parent, like myself, the gym must have a kid’s club so you can workout. Otherwise you’re trying to find a babysitter and that’s an added expense.   

Another amenity that is usually overlooked and underappreciated is Temperature control. This isn’t a deal breaker for me, however for the vast majority of the breathing population it is. It’s an essential element since we sweat and lose water rapidly during an intensive workout, leaving us thirsty and exhausted. If the climate inside the gym is humid or hot, you will become weary quickly, and if the temperature is chilly, you will find it difficult to warm up. As a result, I typically advise my clients to choose a gym that has some sort of air circulation and is somewhere in the 70 dgr range. The more the air temperature maintains a consistent temperature, the better it is for your workout. 

EXCLUSIVE ACCESS FOR GUESTS

The benefits of being a member of a gym are part of the allure of enrolling. However, the services provided by each gym differ. What exactly do we mean? Some clubs may give away “ FREE” stuff . Like guest passes, so you can finally persuade your closest friend or partner to join you at the gym. Some gyms may cater to your taste buds, by providing a free smoothie or breakfast (hello, bagels!) as a thank you for joining the group. Most gyms these days offer supportive groups via online portals and forums where you may connect with other members. These are great for inspiration and motivation while working out. Additionally, several clubs may provide unique services, such as massages, so be sure to inquire about any packages they may offer. 

[The Flipside]

It’s also crucial to understand what’s not included and what the trade-offs are. It’s great to have towels available, for example, but gyms that provide that service may be more expensive, i.e. COST. The word “cost” usually draws attention. When determining how to pick a gym, you should always try to get the most bang for your dollars. Always examine the services provided by the gym before evaluating the price. If you think something is included in the bundle, and they leave it out, you won’t get it once you sign the membership agreement without drawing more cost. 

Another subject that gets overlooked while deciding on a gym is parking. There isn’t anything more irritating than being psyched for an amazing workout and spending half the time driving around trying to find a parking space. If the gym doesn’t have ample parking, you might want to go to a gym that has enough parking. Would you enjoy walking three blocks to your vehicle after an intense leg workout? I wouldn’t.  

Would a personal trainer help me on my weightloss journey

Personal trainer?

Would you enjoy working with a Personal Trainer?

If group fitness courses intimidate you (especially those with titles like “burn”), hiring a personal trainer for a period of time might be a wonderful method to get you started when you’re not sure what to do. Before you join, look into the trainer prices and see whether you’re willing to spend that on top of your monthly dues. Check to see whether the gym provides new members with a free personal training session. Get your feet wet.

Having a certified trainer at the gym is sometimes overlooked when making a selection. Your trainer needs to be certified, in fact, be a qualified trainer. They should have all of the fitness expertise and all sorts of training programs necessary to help you achieve your fitness objectives. Make certain to inquire about your trainer’s certification status. In addition, your professional trainer will protect your safety and help you avoid injuries. 

A wide range of training possibilities

Everyone has various training requirements and preferences; some people prefer to work with a personal trainer one-on-one, while others flourish and perform better in a group setting. As a result, you should choose a gym that provides a range of workout options.

You could like 1:1 training right now, but later discover that a pair training session or a small group class is more your style.

Also, look at the various personal training programs. Fitness professionals have a wide range of specializations and areas of competence. While many instructors are familiar with basic weight training, there are few that are able to incorporate a broader spectrum of training. You need to ask yourself, “What do I need to focus on currently?”  Depending on the gym they may have Specialized Trainer on staff. If they don’t, you could venture out and look for a specialist in the specific area you’re wanting to pursue.

(Related: How to Find the Right Personal Trainer. ) 

 

can I workout with a friend at the new gym

can I bring a friend?

Do you want to go to the gym with a friend?

While working out with a personal trainer is a fantastic method to stay responsible, doing out with friends may also help you stay on track (and it’s also less expensive). Try joining a gym where your friend is already a member, or sign up for a gym membership together! If that isn’t a possibility, think about the gym’s sense of community. Unless you’re searching for a gym that caters to a certain demographic, assessing the members of a gym is tough from the start of a tour. You may spend many hours a week at the gym, and whatever the case may be, you want to make sure you’re in a friendly, comfortable, and encouraging atmosphere that will make you want to return again and again.

The environment in various gyms varies. Some are larger, with individuals who don’t usually attend the same sessions, while others have a tight-knit community where you’ll see the same people at the same times. Are you searching for a group environment to workout in where you could meet a buddy or two, or are you simply looking for a group setting to workout in where you might meet a friend or two?

Are you going to the gym to get ready?

Most may think this is a trivial question, however over the years many of my female clients addressed this in length. Consider how important the locker room is to you. Consider what characteristics are crucial whether you intend on working out in the morning and going directly to the office, or if you plan on working out over your lunch hour. Are you going to the gym to get a pump, and then head out straight to the bar? Is there a mirror space? What about hair dryers? Showers that are pleasant? It’s completely personal (and I, for one, can’t live without a shower). And I’m sure others appreciate my cleanliness.

What is my budget for joing a new gym

What is in my budget?

What is your financial plan?

Once you’ve gone through the entire tour, you asked the important questions. It’s time to figure out what your budget is? It’s a seriously crucial component to making that decision to join. Gym membership rates vary considerably based on where you live, but you can get an idea of how much money you’ll spend in your region by visiting several gyms. Consider whether you’ll have to pay a charge to become a member. There may also be some nice offers going on that you aren’t aware of, so ask a membership adviser about any that are currently available (or see if there are any special discounts for students, veterans, or just budget-savvy people like yourself).

How do you feel about contracts?  Are they a deal breaker?

Over the decades the terminology of “Contract” has changed. Many gyms have switched to using “Agreement.” It definitely comes across softer and less permanent. But you still have to see the value for what you are agreeing to, not the sales rep. If you’re not convinced about the whole “gym thing,” don’t join up for one that forces you to sign a year-long contract. Month-to-month subscriptions are usually a little more expensive, but they allow you more flexibility if you decide it’s not right for you. 

Is it possible to acquire a free trial membership?

If you’re sitting on the fence, and would like to get a better feel for the gym environment, ask for a free trial. Make sure you can test out a gym before committing to it. “It’s crucial to figure out what gym or class is best for you. If you’re deciding between a few gyms, schedule small trial periods at each one before committing to one—It will feel like speed gym dating, but that could be fun.

 Also, whether the trial period is for a day, a few days, or a week, make sure to take full use of it. So check out the equipment, plan out when you believe you’ll be there, and take a couple of classes. Then, at the end of your trial time, ask yourself, “How was my workout?” Did I enjoy the trainer? Did I enjoy the gym’s atmosphere? (You should say yes, yes, and yes!)

What’s the bottom line?

Keep in mind that not all gyms are made equal. The cost of going to the gym varies a lot. Consider the value you’re receiving and the price you’re paying. Is the staff concerned about building a community, maintaining a clean and safe environment, and providing a diverse range of alternatives and amenities? 

Once you’ve found a gym that suits your budget, double-check a few aspects. Are there any extra expenses, such as an annual equipment maintenance charge or cancellation fees, in addition to membership fees? Is it covered if you opt to attend one or two classes? You’ll want to be sure there aren’t any surprises here. Paying additional money out of the blue might leave you with a sour taste in your mouth and a hole in your pocket.

BOTTOM LINE

What’s the bottom line? When looking for a gym, the most crucial thing is that you feel at ease – and eager to work out. It’s a huge decision, however when it comes to your health you’ll end up paying for it on the front end, or the back. After seeing my father go down hill, and then I eventually wound up in the ER, I chose the front-end and improved my quality of life. I need to be there for my son, and enjoy our quality time together. So whatever you choose to do, please speak with your doctor. And take the first step to a better you!

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