Friday, October 13, 2017
Monday, September 18, 2017
Friday, September 15, 2017
Group Fitness- Saturday, 9/16/17
NO Senior Fitness Tomorrow
8:45 and 9:30 bootcamps with Kara
Senior Fit with Chelsea starts back up 9/23!!
8:45 and 9:30 bootcamps with Kara
Senior Fit with Chelsea starts back up 9/23!!
5-Bullet Friday 9/15/17
Hi All
5-Bullet Friday will be your weekly dose of fun and random information on our Blog. I hope you enjoy and follow!
* What I'm reading or rereading:
"Life Strategies: Doing What Works, Doing What Matters" by Phil McGraw aka Dr. Phil
Looking for an honest explanation of your life? Frankly, here it is!
*Dose of Random:
Recently I attended my high school's first football game since I left in 2004! My nephew is a freshman at North Catholic and it just so happened the two squared off in week one. I was a college lover and not a high school lover. I was excited to get out of my little town and begin life. When I stepped into the stands and took my seat, I was filled with many emotions. The athletic trainer whom took care of me endlessly was there on the sideline still! A couple coaches were still manning the sidelines as well. The smell of football was in the air as it was 60 degrees that Friday night. I LOVE football. My time was cut short by concussions and I can't live down the "what could have been". Lots has been taken away from me in sports because of injuries. Bad coaching and practices (as well as some bad luck) is what motivates me to help people today. I try not to dwell on the past. The past has shaped me and molded me, and most importantly the past has motivated me.
* Fit Tip of the Week:
Eat To Win: Are you blasting body fat or cheat weekin’ your way to extra weight? Hydrate with water (minimum half your bodyweight in ounces daily), maximize your muscle with meats like chicken and turkey, stay energized with fruits and veggies, and keep lean by supplementing with ultra-clean protein. Food is your fuel and if you’re ever wondering where I get my energy, take a look in the tank. I’m always flowing with rocket fuel by eating to win.
* Random Weekly Quote:
"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body."
- Arnold Schwarzenegger
* Golf Fitness Humor:
"My Doctor told me to take my Iron every day and live on Greens"
"The fitness thing has been blown out of proportion. What am I going to do on a treadmill? Smoke a cigarette and drink a diet coke?"
-John Daly
5-Bullet Friday will be your weekly dose of fun and random information on our Blog. I hope you enjoy and follow!
* What I'm reading or rereading:
"Life Strategies: Doing What Works, Doing What Matters" by Phil McGraw aka Dr. Phil
Looking for an honest explanation of your life? Frankly, here it is!
*Dose of Random:
Recently I attended my high school's first football game since I left in 2004! My nephew is a freshman at North Catholic and it just so happened the two squared off in week one. I was a college lover and not a high school lover. I was excited to get out of my little town and begin life. When I stepped into the stands and took my seat, I was filled with many emotions. The athletic trainer whom took care of me endlessly was there on the sideline still! A couple coaches were still manning the sidelines as well. The smell of football was in the air as it was 60 degrees that Friday night. I LOVE football. My time was cut short by concussions and I can't live down the "what could have been". Lots has been taken away from me in sports because of injuries. Bad coaching and practices (as well as some bad luck) is what motivates me to help people today. I try not to dwell on the past. The past has shaped me and molded me, and most importantly the past has motivated me.
* Fit Tip of the Week:
Eat To Win: Are you blasting body fat or cheat weekin’ your way to extra weight? Hydrate with water (minimum half your bodyweight in ounces daily), maximize your muscle with meats like chicken and turkey, stay energized with fruits and veggies, and keep lean by supplementing with ultra-clean protein. Food is your fuel and if you’re ever wondering where I get my energy, take a look in the tank. I’m always flowing with rocket fuel by eating to win.
* Random Weekly Quote:
"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body."
- Arnold Schwarzenegger
* Golf Fitness Humor:
"My Doctor told me to take my Iron every day and live on Greens"
"The fitness thing has been blown out of proportion. What am I going to do on a treadmill? Smoke a cigarette and drink a diet coke?"
-John Daly
Friday, September 8, 2017
Thursday, September 7, 2017
Thursday, August 17, 2017
Group Fitness 8/21-8/27/17
Updated Group X Schedule:
8/21 - Functional Fitness with KARA--9am
8/22 - Bootcamp with CHELSEA-- 5:45am
8/23- No Classes
8/24- No Classes
8/25- Bootcamp with CHELSEA--5:45am, Functional Fitness with KARA--9am
8/26- Bootcamp with CHELSEA--8:45am , Bootcamp with KARA--9:30am , Senior Fit with CHELSEA--10:15am
8/27- Bootcamp with LYNNE 8:45am
8/21 - Functional Fitness with KARA--9am
8/22 - Bootcamp with CHELSEA-- 5:45am
8/23- No Classes
8/24- No Classes
8/25- Bootcamp with CHELSEA--5:45am, Functional Fitness with KARA--9am
8/26- Bootcamp with CHELSEA--8:45am , Bootcamp with KARA--9:30am , Senior Fit with CHELSEA--10:15am
8/27- Bootcamp with LYNNE 8:45am
Friday, August 11, 2017
Weekend Group Fitness 8/12 and 8/13
Saturday 8/12/17 --8:45am Bootcamp with Chelsea
--9:30am Bootcamp with Kara
--10:15am Senior Fit with Chelsea
Sunday 8/13/17 --HIIT with Lynne
--9:30am Bootcamp with Kara
--10:15am Senior Fit with Chelsea
Sunday 8/13/17 --HIIT with Lynne
5-Bullet Friday 8/11/2017
Hi All
5-Bullet Friday will be your weekly dose of fun and random information on our Blog. I hope you enjoy and follow!
* What I'm reading or rereading:
Like last week, I am still chipping away at "I Feel Like Going On: Life, Game, and Glory" by Ray Lewis. It is fascinating!
From Amazon.com- "Ray Lewis, legendary Baltimore Ravens linebacker and one of the greatest defensive players of his generation, holds nothing back on the state of football as well as his troubled childhood, his rise to athletic greatness, the storm that threatened to ruin his NFL career, and the devastating injury that nearly cost him a final moment of glory."
*What caught my attention this week:
“Each year the US population spends more money on diets than the amount needed to feed all the hungry people in the rest of the world.”
― Yuval Noah Harari, Sapiens: A Brief History of Humankind
* Fit Tip of the Week:
The instinct to gorge on high calorie food is wired into our DNA. We can create habits to fight this!
* Random Weekly Quote:
“The decent method you follow is better than the perfect method you quit.”
― Timothy Ferriss, The 4-Hour Body.
* Golf Fitness Myth: "I have to mimic the golf swing in the gym to get "golf fit".
Many keen golfers, recognizing the need to strengthen the body to improve their golf game, hit the gym with their golf swing in mind. Generally the go to piece of equipment is the cable machine to perform some kind of weighted golf swing. “Golfish” exercises can be detrimental to your swing, despite the best intentions. You will have competing motor demands. Basically, in your attempt to replicate the swing, your brain files that information in the golf swing folder. After performing numerous altered swing patterns in the gym, these habits will cross over into your swing, impacting your mechanics. With the additional weight attached, you may sacrifice technique and stability in an attempt to mold that sought after swing position, in the process making unnecessary compensations. The best way to enhance the body to optimize performance is to develop sufficient stability, mobility and strength in a holistic manner, focusing on improving human movement quality such as squatting, lunging, hip hinging, pulling and pushing. When you become proficient in these movements, that movement literacy will carry over into you being able to meet the physical demands of the swing.
5-Bullet Friday will be your weekly dose of fun and random information on our Blog. I hope you enjoy and follow!
* What I'm reading or rereading:
Like last week, I am still chipping away at "I Feel Like Going On: Life, Game, and Glory" by Ray Lewis. It is fascinating!
From Amazon.com- "Ray Lewis, legendary Baltimore Ravens linebacker and one of the greatest defensive players of his generation, holds nothing back on the state of football as well as his troubled childhood, his rise to athletic greatness, the storm that threatened to ruin his NFL career, and the devastating injury that nearly cost him a final moment of glory."
*What caught my attention this week:
“Each year the US population spends more money on diets than the amount needed to feed all the hungry people in the rest of the world.”
― Yuval Noah Harari, Sapiens: A Brief History of Humankind
* Fit Tip of the Week:
The instinct to gorge on high calorie food is wired into our DNA. We can create habits to fight this!
* Random Weekly Quote:
“The decent method you follow is better than the perfect method you quit.”
― Timothy Ferriss, The 4-Hour Body.
* Golf Fitness Myth: "I have to mimic the golf swing in the gym to get "golf fit".
Many keen golfers, recognizing the need to strengthen the body to improve their golf game, hit the gym with their golf swing in mind. Generally the go to piece of equipment is the cable machine to perform some kind of weighted golf swing. “Golfish” exercises can be detrimental to your swing, despite the best intentions. You will have competing motor demands. Basically, in your attempt to replicate the swing, your brain files that information in the golf swing folder. After performing numerous altered swing patterns in the gym, these habits will cross over into your swing, impacting your mechanics. With the additional weight attached, you may sacrifice technique and stability in an attempt to mold that sought after swing position, in the process making unnecessary compensations. The best way to enhance the body to optimize performance is to develop sufficient stability, mobility and strength in a holistic manner, focusing on improving human movement quality such as squatting, lunging, hip hinging, pulling and pushing. When you become proficient in these movements, that movement literacy will carry over into you being able to meet the physical demands of the swing.
Friday, August 4, 2017
Hi All
5-Bullet Friday will be your weekly dose of fun and random information on our Blog. I hope you enjoy and begin to follow!
* What I'm reading or rereading:
"I Feel Like Going On: Life, Game, and Glory" by Ray Lewis
From Amazon.com- "Ray Lewis, legendary Baltimore Ravens linebacker and one of the greatest defensive players of his generation, holds nothing back on the state of football as well as his troubled childhood, his rise to athletic greatness, the storm that threatened to ruin his NFL career, and the devastating injury that nearly cost him a final moment of glory."
*What caught my attention this week:
4 Habits of World-Class Performers:
1. Surround yourself with thoroughbreds
2. Nail your morning routine
3. The way you do one thing...is the way you do everything
4. Life is a sprint
* Fit Tip of the Week:
Tennis Elbow! Elbow pain is reality and varies in degree. This pain is the result of repetitive stress to your elbow joint; usually at intensities your elbows are not yet ready to endure. So how can we begin to fix it? Check upstream. When your shoulder lacks strength and/or mobility, this places extra stress on your elbow joint, causing it to be enraged with anger! Once your chest, upper back, shoulders, biceps, and triceps get on the same page the pain will subside. Now, this is not a quick fix. It took time to wear your joints down and its going to take time to build them back up. With a little physical preparation to these few areas, we can get rid of OR prevent elbow pain altogether.
* Random Weekly Fact:
Being dehydrated reduces exercise performance and disrupts sleep! Make sure you hydrate for peak performance and rest. Beginning a simple water program can jump start your new habit.
* Golf Fit Tip of the Week:
Train all planes! One of the most important things is the importance of training your body in multiple planes of motion. Make sure you work in exercises that function in the frontal plane (moving to and from the body midline- ie jumping jax), the sagittal plane (flexion and extension-ie sit up), and the transverse plane (rotational-ie russian twists).
5-Bullet Friday will be your weekly dose of fun and random information on our Blog. I hope you enjoy and begin to follow!
* What I'm reading or rereading:
"I Feel Like Going On: Life, Game, and Glory" by Ray Lewis
From Amazon.com- "Ray Lewis, legendary Baltimore Ravens linebacker and one of the greatest defensive players of his generation, holds nothing back on the state of football as well as his troubled childhood, his rise to athletic greatness, the storm that threatened to ruin his NFL career, and the devastating injury that nearly cost him a final moment of glory."
*What caught my attention this week:
4 Habits of World-Class Performers:
1. Surround yourself with thoroughbreds
2. Nail your morning routine
3. The way you do one thing...is the way you do everything
4. Life is a sprint
* Fit Tip of the Week:
Tennis Elbow! Elbow pain is reality and varies in degree. This pain is the result of repetitive stress to your elbow joint; usually at intensities your elbows are not yet ready to endure. So how can we begin to fix it? Check upstream. When your shoulder lacks strength and/or mobility, this places extra stress on your elbow joint, causing it to be enraged with anger! Once your chest, upper back, shoulders, biceps, and triceps get on the same page the pain will subside. Now, this is not a quick fix. It took time to wear your joints down and its going to take time to build them back up. With a little physical preparation to these few areas, we can get rid of OR prevent elbow pain altogether.
* Random Weekly Fact:
Being dehydrated reduces exercise performance and disrupts sleep! Make sure you hydrate for peak performance and rest. Beginning a simple water program can jump start your new habit.
* Golf Fit Tip of the Week:
Train all planes! One of the most important things is the importance of training your body in multiple planes of motion. Make sure you work in exercises that function in the frontal plane (moving to and from the body midline- ie jumping jax), the sagittal plane (flexion and extension-ie sit up), and the transverse plane (rotational-ie russian twists).
Friday, July 28, 2017
5-Bullet Friday July 28, 2017
Hi All
5-Bullet Friday will be your weekly dose of random information. I hope you enjoy and begin to follow!
* What I'm reading or rereading:
Last week I spoke about "When Breath Becomes Air". I finished this book a couple days ago and here is what I took away from it.
1. Follow your path..or your heart, or your gut.
2. Be grateful to your body
3. Consider your "plan"
*What caught my attention this week:
"I'm not the strongest. I'm not the fastest. But I'm really good at suffering." -Amelia Boone
Who is Amelia Boone? Amelia is considered the Michael Jordan of obstacle course racing. In the 2012 Toughest Mudder ( Toughest Mudder is a 24 hour event where individuals climb through obstacles in attempt to surpass 100 miles) she placed 2nd overall, losing by only 8 minutes to the winning male competitor and beating out 999 other racers! Oh yea, she is a full time attorney.
* Fit Tip of the Week:
Rolling your foot on top of a golf ball on the floor can increase your hamstring flexibility.
* Random Weekly Fact:
Steelers rookie and former Pitt running back James Connor has the #1 selling jersey in the NFL, surpassing our nemesis Tom Brady. James recently moved into my building and in my few run ins he is quality kid and I wish him all the luck in the world. He was dealt a tough hand two years ago and is proof of what hard work and dedication can accomplish!
* Golf Fit Tip of the Week:
Greg Norman has been a popular topic in our gym lately with clients and I thought this would be a great opportunity to pull from his website and backup things I have tried to put in the forefront of your fitness routines!
"Balance is necessary in maintaining appropriate spine (trunk and torso) positions throughout the swing. If balance is not maintained during the swinging action, shoulder turn, weight shift, and force transfer may be affected and the shot outcome will be compromised. As one grows older, the sensory organs and balance systems become less sensitive. It therefore might be advantageous to actually make better postural balance one of the primary parts of a conditioning program."
-www.shark.com
5-Bullet Friday will be your weekly dose of random information. I hope you enjoy and begin to follow!
* What I'm reading or rereading:
Last week I spoke about "When Breath Becomes Air". I finished this book a couple days ago and here is what I took away from it.
1. Follow your path..or your heart, or your gut.
2. Be grateful to your body
3. Consider your "plan"
*What caught my attention this week:
"I'm not the strongest. I'm not the fastest. But I'm really good at suffering." -Amelia Boone
Who is Amelia Boone? Amelia is considered the Michael Jordan of obstacle course racing. In the 2012 Toughest Mudder ( Toughest Mudder is a 24 hour event where individuals climb through obstacles in attempt to surpass 100 miles) she placed 2nd overall, losing by only 8 minutes to the winning male competitor and beating out 999 other racers! Oh yea, she is a full time attorney.
* Fit Tip of the Week:
Rolling your foot on top of a golf ball on the floor can increase your hamstring flexibility.
* Random Weekly Fact:
Steelers rookie and former Pitt running back James Connor has the #1 selling jersey in the NFL, surpassing our nemesis Tom Brady. James recently moved into my building and in my few run ins he is quality kid and I wish him all the luck in the world. He was dealt a tough hand two years ago and is proof of what hard work and dedication can accomplish!
* Golf Fit Tip of the Week:
Greg Norman has been a popular topic in our gym lately with clients and I thought this would be a great opportunity to pull from his website and backup things I have tried to put in the forefront of your fitness routines!
"Balance is necessary in maintaining appropriate spine (trunk and torso) positions throughout the swing. If balance is not maintained during the swinging action, shoulder turn, weight shift, and force transfer may be affected and the shot outcome will be compromised. As one grows older, the sensory organs and balance systems become less sensitive. It therefore might be advantageous to actually make better postural balance one of the primary parts of a conditioning program."
-www.shark.com
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