Burning rubber for better results

The days of expensive gym equipment being the standard in the fitness industry are over. With the rise of functional training to the forefront of workout programs, there is no need to spend a ton of money on overpriced equipment or a costly gym membership again.Sure, those weight stack machines are great for any athlete or fitness enthusiast looking to get a quick burn or drop set at the gym, but the foundation of a challenging workout is either with free weights or functional training.A perfect example of functional training is tire training. It trains the body to use muscles for activities that would be performed in everyday life.Tire training helps everyone from athletes looking to get an edge on the competition to anyone just looking for a fun and different outdoor workout.The only equipment needed for a great tire workout is a truck or tractor tire and a sledgehammer. You can always stop in at a commercial or industrial tire shop and ask if they have any scrap tires that you can take off their hands. Many times they are happy to oblige.Here is a full body workout consisting of nine exercises that can be performed using a tire:

Tire Flips- Squat down with a straight back and grab underneath the tire. Next, deadlift the tire up, keeping the back straight. Step in as you push the tire forward flipping it on its other side. Repeat for a set of 15 repetitions.

Tire Pushups- Place hands shoulder width apart on a tire laying on its side. Lower the body like a regular pushup by bending at the elbows while keeping the rest of the body straight and push until the elbows are straight again. Repeat for a set of 15 repetitions.

Tire Planks- Place forearms on the side of the tire while keeping the body perfectly straight using the core muscles. Hold this position for 15 seconds.

Tire Mountain Climbers- Start by placing the hands on a tire in a pushup position. Pull one knee in close to the chest while keeping the opposite leg straight, and alternate legs repetitively for 15 repetitions on each.

Tire Dips- Begin by sitting on the tire facing away from it. Place hands on the edge of the tire next to your hips. Straighten your legs and push up by straightening the elbows. Bend the elbows keeping the legs straight using the arms to move the body up and down. Repeat for a set of 15 repetitions.

Tire Box Jumps- Stand in front of the tire and bend the knees slightly as you jump onto and off of the edge of the tire. Repeat for a set of 15 repetitions.

Tire Step Lunges- Face the tire at a leg’s length away. Lunge forward and step onto the edge of the tire while bending the front and back knees both at 90 degrees. Alternate legs and repeat for a set of 15 repetitions on each leg.

Tire Sledge Hits- Face the tire holding a sledgehammer at the bottom and top of the handle with each hand. Press (don’t swing!) the hammer up over the head and come down slamming the hammer into the tire. Slide the hand closest to the head of the hammer down the handle as you slam it down. Alternate hands for equal muscle exertion on both the left and right arms. Repeat for 15 repetitions on each side.

Tire In N’ Out Jumps- Face the tire similar to the box jump-starting position. Leap high into the air over the edge of the tire and into the empty space of the hole. Quickly jump out of the tire leaping over the opposite side. Repeat for a set of 15 repetitions.

Suspension training will push your limits

A gym that fits in a dufflebag- does this sound too good to be true? It is absolutely true! Welcome to Suspension Training.The equipment needed for Suspension Training is simply a suspension strap designed to adjust to any person’s height requirements and a secure place to wrap it or hook it.Suspension Training has been around for a very long time.  It is basically just utilizing ropes and straps to create resistance through the gravity of one’s own bodyweight.The difference between a pushup performed on the ground compared to a pushup performed on a suspension strap is that more muscles are engaged on the suspension strap in order to balance the body and maintain mobility throughout the movement of the exercise.

Also, suspension exercises require more core strength so the abdominal and lower back areas are toned more effectively than stable exercises performed on benches, machines, etc.

The most popular and well-known brand of Suspension Training is called “TRX” which stands for “Total Resistance eXercise”. It was popularized in 2005 when a former Navy SEAL developed and marketed a high quality suspension training strap that can be adjusted easily.

The military uses Suspension Training in much of its fitness training programs because of the overall effectiveness of the workouts along with the added convenience of being able to pack up and carry the strap in a small bag so easily.

Anyone involved in fitness can benefit from Suspension Training.  Senior citizens can gently perform exercises at their own pace while competitive athletes can push their limits in all kinds of creative ways with the same suspension equipment.

One aspect of Suspension Training that makes it so universally appealing is that in order to adjust the resistance during an exercise all you have to do is move your body forward or backward by taking small steps.

This also makes the training more open and convenient for advanced techniques such as dropsets.  You can perform a set of pushups standing at a high resistance, then as the muscles fatigue step forward to decrease the difficulty while continuing to stay in motion.

There are also numerous abdominal exercises that can be performed on Suspension Training straps which cannot be performed on other more common types of equipment.

Suspended Mountain Climbers are a good example of this.  Placing the instep of each foot in the stirrups of the straps while maintaining a pushup position, you must move the knees in and out towards the chest in an alternating motion.

Suspension Training is a great method of fitness for anyone going through the process of rebuilding strength and mobility in their body following a surgery after an injury.

There is no risk of lifting too much weight.  It is so much easier to regulate the resistance during the exercise because all that is needed is a slight change in body position.

Lifestyle factors play a major role in the consistency of workouts.  One of the biggest reasons people always give as to why they have not been active with fitness is because of time.

With Suspension Training you can set it up in your office, at home, or even on the road while out of town.  You can take it with you anytime you are travelling so it is much easier to stay on track with your workouts.

Not only is Suspension Training another option in the world of fitness equipment and formats, it is in many cases the better option.

Leg curls performed lying down with the ankles pulling the straps into the body while the core is elevated is one of the most effective and safest ways to work out the hamstrings.

If you want a new challenge to accelerate muscle growth and toning, then incorporate Suspension Training into your workouts.

Using dynamic and static stretching to keep your body safe

Fitness is just like life: the more flexible you are, the more you will enjoy it.Stretching is important in every exercise regimen, but it’s often pushed to the side and ignored. It’s so easy after a hard workout with weights and cardio to just brush off stretching.After a workout, endorphins are pumping and you may not feel like you need to stretch. This is when you need to stretch the most: before you feel like you need it.There are two types of stretching that you can do by yourself. Each has a very specific purpose and is most effective when done at the right time during your workout.The first is dynamic stretching. This type is typically done as a warm-up before you start your workout. In dynamic stretching the key element is motion.Because the muscles are moved through their range of motion repeatedly, dynamic stretching helps to loosen the muscles while also improving balance, coordination, and body awareness.Dynamic stretching is similar to regular isotonic exercise in that you perform a range of motion of the muscles for a set of repetitions.Dynamic stretching is not be confused with ballistic stretching, which is notable for its “bouncing.” The movement in dynamic stretching is smooth and controlled, not bouncing.Ballistic stretching can over extend the range of flexibility a muscle is capable of and possibly lead to an injury. In contrast to ballistic stretching, dynamic stretching is safe when performed properly because control is an integral part of each movement.While dynamic stretching is ideal as a warm-up to get the blood flowing through the muscles and increasing flexibility, static stretching is a great cool-down for the end of a workout routine.

Static stretching is the most common type.  Holding a toe touch is an example of a static stretch.  The purpose of a static stretch is to elongate a muscle in a lengthened position for a period of time.

For muscles that have been repeatedly contracted during an intense weights workout, static stretching helps to pull the muscles into a lengthened position to avoid injury and overall discomfort.

Static stretches can also be performed in between sets of exercise to keep the muscles loose. When a muscle is flexible it can move more freely which leads to better performance during a workout.

Both dynamic and static stretches are extremely important in every workout routine. Stretching is what keeps the body in balance.

Yoga has been beneficial in helping fitness-minded individuals understand the importance of flexibility and breathing as a huge part of fitness and health.

Breathing during any stretch is what will help to relieve tension. By nature stretching is a rhythm of tension and rest. During any tension a solid rhythm of inhaling and exhaling will keep the body in the proper balance.

Do NOT hold your breath during a stretch.  Your body needs oxygen so be sure to stay focused on your breathing.

By warming up with an energetic dynamic stretching routine and cooling down with a relaxing static stretching routine, you will get the most out of your workouts, stay injury-free, and enjoy your time exercising more than ever.

Don’t forget to start and end every workout with stretching!

The benefits of the stability ball

Who doesn’t want a firm, toned abdominal region? Tightening up the mid-section is one of the most common motivators for many people as they embark on a new fitness routine.One hindrance to working the abdominal muscles is that crunches, leg raises and planks done on the floor can be uncomfortable at times. The more comfortable you are while exercising the more likely you are to stay committed.A great alternative and improvement to doing abdominal workouts on the floor is the stability ball (also known as the balance ball or Swiss ball). It is a very inexpensive fitness tool that can be used in a multitude of ways to add freshness and comfort to your workout.Not only does the stability ball make it easier to get into many abdominal exercise positions, it also engages more muscles of the core area of the body because more balance is required to remain stable on it than the floor or a bench.Another advantage to incorporating the stability ball into abdominal workouts is that the lower back is effectively supported. Crunches on the floor are very effective but the unsupported space between the back and the floor can make crunch workouts uncomfortable on the lumbar area of the spine.The stability ball contours to the shape of the entire body that is resting on it so every part of the body touching the ball is supported.While performing all abdominal exercises remember to always exhale regularly with every repetition to provide continuous airflow through the body. Holding your breath will cut your sets short and make all the exercises much more difficult.The stability ball can be just what you need to start on a great abdominal routine for the upcoming spring and summer. It’s comfortable, convenient for use at home, and relatively inexpensive.Here are five effective exercises performed on a stability ball:

1. Rollouts- Start by kneeling behind the ball placing your fists on top of it. Smoothly roll forward letting your elbows eventually be the last part of your arm touching the ball as it rolls towards your body. Perform three sets of 10-12 repetitions.
2. Planks- Begin by kneeling behind the ball with your forearms resting on top. Straighten the entire body maintaining a firm posture on the stability ball. Hold this position for three sets of twenty seconds each.
3. Knee Tucks- Kneel in front of the ball and place one leg at a time up on it until you are in a pushup position with your shins resting on the ball. Pull the knees into the tucked position as the ball rolls with the motion of the legs. Perform for three sets of ten repetitions.
4. Pikes- Start in the same position as knee tucks. Keep the legs perfectly straight and raise the tailbone up towards the ceiling making an upside down “V” with the body as the ball rolls with the motion of the legs. This is one of the all-time most effective abdominal exercises. It engages not only the upper abs, but also the lower abs as well while maintaining balance using the obliques and lower back muscles simultaneously.
5. Crunches- Begin by sitting on the ball as if it is a chair. Take one step out with each leg as the ball rolls backwards. Next, find a stable spot on your lower back where the shoulder blades still hang off of the ball during the exercise to get a full range of motion. Raise the upper body up in a crunching motion and then return to the starting position. Repeat three sets of ten repetitions.

Exercise Overload

Train hard, but train smart too!With the New Year over a month underway many people are starting on fresh new workout programs and pushing forward towards their results at full speed ahead. After a month or two many people start seeing results which may inspire them to push even harder to greatly increase the rate at which their bodies are changing.It is very common to gain momentum quickly when beginning a new fitness program.  The initial excitement is a great thing, but it is very important to not go too far with the amount and volume of your workouts.  Moderation is the key.The main thing you want to be cautious of while on a fitness program is overtraining. Overtraining is not only hazardous to your results, but to your health as well.The right amount of exercise is beneficial in so many ways: muscle growth, fat burning, increased energy, a stronger immune system, better sleep and elevated mood.However, if the body is over trained then each of these benefits will suffer. Symptoms of overtraining are typically chronic fatigue, decreased immunity, depressed mood, lack of interest in exercise, prolonged recovery and insomnia. There is also a much greater risk of injury when the body is over trained.

When a person over trains the body releases the hormone cortisol. This is a hormone that can lead to muscle breakdown if levels build up too high.

Too much cortisol will not only push the body into a catabolic state (when the muscles are broken down), but also weaken the metabolism which will lead to more fat being stored.

Cortisol has its purpose in the human body, but too much of it can undo so much of a your hard work in and out of the gym to get in shape and be healthy.

It is imperative that the body is kept in an anabolic state (building and toning muscle) and a metabolic state (burning calories).

The ways to avoid overtraining are by working smarter, not necessarily harder and take the “less is more” approach to your fitness routine. “Less is more” yields the most desirable results.

Here are some tips on preventing overtraining:

Limit workouts to 45-60 minutes max for 3-5 days per week.

After a certain amount of time the hormone response of the body to exercise is complete and any extra activity is no longer effective in building and toning muscle.  Professional bodybuilders workout 4-5 days per week for about 45 minutes per session. They make every minute count when they train, but they are totally finished with their workout routine in a relatively short amount of time.

Get plenty of rest.

Try your best to get 7-8 hours of quality sleep each night.  If you did not get adequate sleep, then try to fit a nap into your schedule at some point. Your body will reward you with plenty of energy, alertness and an elevated mood for it.

Incorporate plenty of variety into your workout routine.

Not only will this help to “shock” the muscles via the muscle confusion approach, but it will also ensure that the exact same parts of each muscle group are not overworked each workout. Muscle balance is very important in avoiding injury and for overall symmetry of the body.

Eat enough carbohydrates and protein.

Carbs are fuel for energy, and protein is the building material for muscles. You need the right amounts of both to keep the body healthy. When you are working out hard each day, you need to replenish the nutrients that your body uses. Get plenty of carbs at breakfast and lunch and eat protein consistently throughout the day, especially immediately after your workout.

Having a battle-plan is one of the most crucial aspects of training. Make sure that your plan is balanced with enough rest days and the right amount of nutrition to give the body what it needs to grow and recover at a healthy rate.

Crunches vs. Sit-ups

Quicker abdominal workouts with better results, how is it possible

The answer: Crunches!For a tighter and more toned abdomen, crunches beat sit-ups. Sit-ups do require more physical exertion and energy but as far as stimulation of the actual abdominal muscles goes, crunches are the best choice.So why are sit-ups still part of the physical fitness routines of the military, police, firefighters and school physical education programs? Mainly, because they are still a great form of cardiovascular exercise along with being a great challenge.Sit-ups, pushups, and pull-ups require mental toughness and are all great measuring sticks of a person’s level of physical aptitude, and there is still a place for the exercise in the modern fitness routine.When you are looking to tone the upper ab muscles in as efficient of a way as possible, crunches are the key to results.Crunches are basically the direct abdominal muscle contraction portion of a sit-up. Past the crunch portion of a sit-up the abdominals are less involved and the hip flexors and lower back take over the remaining motion of the exercise.In addition to contracting the abdominal muscles much more effectively, crunches are much safer for the lower back and require a shorter range of motion than sit-ups. Take the “less is more” approach to abdominal training. Less range of abdominal motion leads to more muscle toning. A tighter abdominal routine will produce a tighter core.A crunch starts by lying on your back with the knees slightly bent and feet flat on the floor. The hands can be placed behind the head with the elbows bent or crossed in front of the chest. Some people even extend their arms straight out to help focus on the upward motion of a crunch.

Let the abs pull the upper body up and forward until both shoulder blades are not touching the floor. This is the full range of motion of the crunch. Once the shoulder blades are off the ground proceed by lowering the upper body down again in a controlled motion.

That’s it! There’s your crunch. Exhale every time you tense up to ensure plenty of airflow and to keep a strong rhythm in your breathing.

Try your best not to pull on the neck during crunches. Lift with the abs and let them do the bulk of the work. If you feel tension in your neck then stick to hands free crunches.

Crunches do require some neck strength, and the neck muscles will gain strength every workout. Eventually, you will not feel any pain in your neck as you proceed through the routine.

If you would like an extra challenge then perform your crunch routine on a decline bench. Try doing a set from the bottom lying position to halfway up, then another set from the top sitting position to halfway down.

Another way to make crunches more effective is to add resistance. Hold a weight plate, dumbbell, or medicine ball gently on your chest or in the air as you crunch. This will help to cut down on the amount of repetitions you will need to get maximum stimulation in the muscles.

When doing crunches it is so important to limit rest time to as little as possible because the abdominal muscles respond best to constant and repetitive stimulation.

Try doing 20 crunches holding a moderate weight and follow immediately with a set of 20 more crunches holding a light weight. Then perform 20 crunches without any weight.

Rest very little, if at all, between sets. This is a basic “drop set.”

Perform this routine every weekday. It will only take a few minutes and the results will be much better than doing a 20-minute abdominal workout one day per week.

Start your crunch workout today!

The Benefits of Plyometric Training

Explode for results!

One of the best ways to push your muscles to the max is to completely change up how you exercise to shock them into growing stronger, bigger, and more functional.

This is plyometrics—the category of training for those who want to challenge themselves to get results faster. The price that you pay is more effort, more exertion and more stamina.

Explosive plyometric workouts are not for the faint of heart. They are for people who want the competitive edge in sports and for those who want to build strength and metabolism at a record rate.

Most workouts are designed for isotonic fitness. This is the traditional way of performing a specific exercise in a controlled and steady motion. The focus of isotonic exercise is control and strict technique.

In contrast to isotonic exercises are plyometrics. These are exercises that focus on fast-twitch muscle fibers through explosive, fast, intense motions.

The benefits of plyometric exercises are great for anyone interested in time-efficient workouts that are a great challenge. Explosive exercises utilize more than one muscle group at a time so they burn more calories and build metabolism faster than regular isotonic training.

Plyometrics are an excellent tool for athletes who want to increase power, speed, quickness and agility. These same training techniques can help supercharge the metabolism to burn more calories in a shorter amount of time because of the high demand of muscle fiber recruitment to perform the exercises. Anyone interested in losing fat would greatly benefit from plyometric training.

An advantage of “plyo-training” is that the exercises are for the most part very simple, ground-based exercises. There is no need for expensive equipment to get an amazing workout with these explosive exercises.

Here are five plyometric exercises that are easy to incorporate into your regular workout routine for a jolt of explosive shock to the muscles:

A box jump (simply jumping from a standing position onto and off of a designated box) is a classic plyometric exercise. It will force the quadriceps, hamstrings, glutes and calves to all work together as a team. Box jumps also are a very effective exercise for increasing vertical jump.

Clap pushups are another great plyometric exercise. Try to clap your hands as you push hard enough to catch some air while doing a pushup. Allow your elbows to bend very smoothly as your hands land flat on the ground. These explosive pushups serve as a great addition to any chest and/or shoulder workout routine for increasing strength. If you are stuck at a particular weight on bench press, then clap pushups could be the missing link in your routine for a new one-rep max.

Jump Lunges build tremendous strength in the leg muscles while also forcing the cardiovascular system to go into overdrive mode. Begin by stepping into a regular forward lunge, and then explode into the air with a jump while switching legs extremely fast to land with the opposite leg in front descending into the lunge immediately. Repeat the alternating movement until the set is complete.

Burpees are a multi-part exercise that begins with a standing position. First, crouch by bending the knees and placing the hands flat on the ground. Second, shoot the legs straight out behind you so that you are now in a pushup position. Third, pull the legs back into the crouching position. Finally, stand straight up and jump, with slightly bent knees. If you would like to add an extra challenge then perform a full pushup while in the pushup position before resuming the regular burpee technique again. This exercise is one of the most space-efficient and hard-hitting cardiovascular movements that you can do.

Mountain Climbers are great for lower abs and hip flexors. Begin by crouching into a lunge stretch position with one leg in front and the back leg extended straight out on the ball of your foot with hands flat on the ground. Quickly pull the back leg forward and extend the front leg back in a fast, alternating motion. Try your best to make the motion fluid and not choppy. You will find a rhythm the more you practice mountain climbers.

Plyometrics are an excellent way to revitalize your workouts with very little equipment and time. You can perform an entire workout with exclusively plyometrics or use them in your regular workouts as a warm-up or burnout.

Capital City Fitness

I run to my car and quickly type the address of a gym I’d never heard of until two days ago—FamilyFit Athletics—into Google Maps on my phone.

The eight-month-old gym gained publicity and a golden opportunity to gain new clients by offering free classes from June 15 to June 22 as one of the 18 gyms and studios participating in the second annual Baton Rouge Crawl.

Struggling with back squats during the earliest available Crawl class, I flashback to just three years ago when I was a two-sport athlete—varsity cross-country runner and a travel-soccer veteran—this would have been easy then.

But now, after countless days spent binge watching Netflix and snacking endlessly, it isn’t. The transition between a high school athlete and a collegiate couch potato is a commonplace in American society.

At its root, this trend reflects a deeper problem in the way children are educated about fitness from a young age. For most kids, sports are their only means of fitness education. But what happens when children grow up and sports are not as widely available?

The answer is simple—most American adults don’t work out.

Andrea Sebastien-Roberts opened FamilyFit in November 2014 to help buck this trend by providing a family-oriented approach to fitness.

“We’re a family gym,” Sebastien-Roberts said. “We want parents to set good examples for their children and to start integrating fitness into kids’ lives earlier. So they have a positive view of exercise and know that it’s important to integrate it into their lives as they get older.”

FamilyFit’s inclusive outlook is the focus of the gym’s classes offered in the Crawl, where ten of the gym’s 12 classes include children or are for children exclusively in four classes.

Each of the four different types of classes provides a different look at fitness for children.

In KidFit, children seven years old and up are taught the basics of exercise and the importance of making healthy choices through games.

SportsFit classes are separated into two different age groups, preteen and teen. In these classes, young athletes learn correct exercise forms and improve their power, speed and agility.

“For the kids’ classes, we make it fun,” Sebastien-Roberts said. “We make games and obstacle courses out of it. The structure that we use for the adult workout is different than what we use for the kids. We sort of make games out of it. So they think they are having fun, but they are learning stuff too.”

In WeightFit, teenagers can learn proper weightlifting forms and spotting techniques.

While all of the other classes cater exclusively to children, FamilyFit brings the family together to exercise. In the Crawl’s FamilyFit classes, there are two different options.

The first is an all-ages class, where young children can run around the gym and play as their parents work out. The other is a partner-focused where the workout will be completed as a team.

For Sebastien-Roberts, the most rewarding part of owning her own gym has been watching bonds develop between parents and children as they exercise together.

FamilyFit’s particular approach to fitness epitomizes what the Crawl represents: a local and different look at fitness in the Baton Rouge area.

Throughout the weeklong event, each studio and gym will demonstrate its fitness philosophy by showcasing the classes that distinguish it from the others.

“I like to pick classes that are different from what everyone in town has to offer,” said the Crawl’s founder and the owner of OpenBarre, Maryam Diaab. “We encourage the participants to do the same thing. If it’s something that they can go to the studio down the street or go to show two miles away that’s not something you’d want to highlight in the Crawl.”

At OpenBarre, two entirely different classes headline Diaab’s lineup—Intro to Aerial Hoop and P90x Live.

First, Aerial Hoop offers new clients the opportunity to learn basic techniques to mount and dismount the loop, also known as the lyra, and how to pose and transition through poses in the lyra.

In P90x Live, participants will experience the proven power of the widely known fitness program with one major twist, a certified trainer in the room.

“[People] think they know what P90x is just from the video and doing it a home,” Diaab said. “But this is with a live, certified d trainer. It’s a lot different, so I want people to come in and try that as well.”

Along with her own classes, Diaab said her clients are really excited to explore other options at different studios during the Crawl.

Two of the popular alternatives are Pole Dancing at Teaze Fitness and belly dancing at Fleur de Leaf Dance studio.

By taking advantage of the slowest times of year, Diaab and the other owners allow clients to explore new classes and get a fresh look at how to stay healthy.

“It’s always going to be in the summer because for studios and gyms summer is a very slow time for us,” Diaab said. “It’s like the perfect time for people to come in and try it. “

January Jogging

That’s what many people tend to associate with “getting in shape,” and that association is not without good reason.Running is a convenient form of exercise that requires no additional equipment other than proper shoes, and the intensity level of which is easily managed. Cardiovascular exercises, like running, have many long-term health benefits when they are performed regularly. However, many people also associate running with immediate weight loss, which may lead to disappointment when all that exercise fails to add up in pounds coming off.Think back to your high school P.E. class. Not the sit-ups, but the actual class time. Do the words “aerobic” and “anaerobic” ring a bell? Aerobic exercise is your cardio.

During an aerobic workout, your body relies on oxygen. Though running and similar exercises do burn fat stores as fuel, they do not do so in amounts that result in obvious or immediate fat loss.

While an aerobic workout does raise the body’s heart rate and, consequently, increase its metabolic output (read: calories burned), it does not efficiently target fat stores.

Translation: yes, running burns calories and burning more calories will eventually lead to weight loss. However, if you want to trim down quickly, you need to do two things: exercise in a way that leads to heightened fat burning, and most importantly, adopt a healthy diet.

HIIT – or high intensity interval training – equates to short bursts of anaerobic activity performed in intervals with small breaks in between, and is more effective than steady-state cardio for burning fat. It isn’t one hundred percent clear why this type of exercise is more efficient for fat loss, but it may have to do with the lasting effect of high intensity interval training on the body.

However, even with high intensity training, the real key to trimming down is diet. No, this doesn’t mean can’t ever eat pizza again, but adopting a healthy diet with a prevalence of fruits and vegetables and good old-fashioned water will not only help you reach your weight loss goals much more quickly, it will also result in higher energy levels all around.

But let’s come back to that running thing. You might wonder if there is a point to running anymore, but regular steady-state cardio exercise actually produces several positive effects on the body and mind that other types of training and diet alone do not.

Perhaps most importantly, steady-state exercises increase cardiovascular health. Essentially, greater cardiovascular health means that the heart can pump a greater volume of blood through the body with each heartbeat. This results in a lower heart rate, which means that the heart isn’t working as hard to do the same amount of work.

Furthermore, most of the body’s physical functions (such as digestion and breathing, walking and standing, etc.) rely heavily on the aerobic system. All in all, a better cardiovascular system means better health and a more functional body in general. You can even lay to rest the fears about joint damage. According to an epidemiological study by Donna M. Urquhart et. al., running can actually strengthen your knees. Added bonus: performing steady-state cardio exercises like running on a regular basis can also decrease stress. (If you’re interested in the science behind it, The Week features an article that summarizes a cognitive study on the subject that was published in The Journal of Neuroscience.)

The takeaway? Sure, there are better ways to burn fat than simply running on a regular basis. However, if you want to increase your overall health, don’t forget to combine your diet and high intensity training with steady-state cardio and throw on your running shoes a few days a week.

You will have better cardiovascular health, reduced stress levels, and stronger knees, which will have a positive impact on your high intensity training as well.

How to Fix Your Lagging Motivation

1. Set goals, and constantly remind yourself of them.

Whether it’s getting a new PR on squats or beating your last 5K time, it is vital to have a specific goal in mind. It has been proven true time and time again if people remind themselves of what they eventually want to accomplish in their fitness journey, they will succeed. Try writing down your goals in your planner or on sticky notes that you can place in your bedroom or bathroom; this way, you can visibly see the goals you’ve set, which means more accountability on your part.

2. Just move; no sitting!

It’s common that a workout regimen falls by the wayside during the holiday season. There is family coming in, Christmas parties to go to, and holiday shopping that has to get done. However, an effective workout does not mean you have to miss out on all these events. There are tons of at-home or outdoor workouts that literally need no equipment and are just as beneficial as a regular trip to the gym. Just search “at home workouts” on Pinterest; there are numerous workouts for men and women that compliment any goal, and many of them are under 30 minutes. If all else fails, try some burpees during the commercials of your favorite holiday movie.

3. Workout time= Social time

It is so much easier to enjoy working out if you have a partner/ partners. What perfect way to spend time with your folks than to invite them to take a walk around the neighborhood. You’ll get quality time with those who matter most and will forget you’re even burning calories.

Reward yourself.

There is little that motivates better than a reward. The holiday season is full of things to reward yourself with for working hard: an extra slice of pumpkin pie at Christmas dinner, new shoes at the after-Christmas sales, or even things that money can’t buy, like knowing you’ll be with family and friends and enjoying time off school and work. Either way, working towards small rewards along the way keeps you motivated and able to see success in your future.

Punch Away the Pounds

As Baton Rouge heads into the thick of summer, gym attendance tends to drop as fast as temperatures rise.

Gabe Miller thinks he’s found a solution.

Miller is owner of UFC Gym on Perkins Road, which is celebrating its second annual “Punch Away the Pounds” event, a 60-day effort to keep members in shape and motivated to continue working out. All proceeds will go to the Baton Rouge chapter of the Cystic Fibrosis Foundation in an effort to fight the life-threatening disease

“This was our way to keep people motivated,” Miller said. “We want to keep people coming into the gym, we don’t want them to put all this work in and just lose it all during the summer.”

The guidelines of the event are simple: members can earn points by attending scheduled workouts or classes, taking on daily challenges, and measuring improvement from first to final assessment. Prizes for those who score the most points include $200 cash and one-week guest membership cards for the gym.

Miller has been working out his entire life, raised by parents insistent on staying fit but having fun while doing so. When he saw numbers at the gym dwindle in the summer months, he began to worry not just about the business, but the fitness of the people his gym serves.

“It’s not always about making money,” Miller said. “I need to make a living of course, but it’s the atmosphere and the people that make this so special to me. The people are the biggest asset to this gym.”

Miller believes what truly makes PATP a success is the same thing he thinks separates the gym from others: the environment. Miller says members are open and social with everyone, far different from the solitary environment Miller has found in most gyms.

Morgan Simpson, UFC Gym staff member and PATP participant, agrees with Miller. Simpson began going to the gym last October and joined the staff only two months later. Now, Simpson estimates she spends 50 hours a week at the gym—half working, half working out.

“This isn’t just a gym where you just go and go into your own world for your workout,” Simpson said. “You’re in a community of people who are all taking the same class. You feel a real bond here, and you just don’t see that in many gyms you go to.”

PATP’s biggest addition is its fight against Cystic Fibrosis. UFC Gym has partnered with Anna Betts, co-host of radio show “Condon Uncensored” on 98.1 and a gym member herself.

Betts works with the foundation’s chapter and helps run a fundraiser for fighting the disease called “Capital City’s Finest.” While brainstorming for ideas to raise money, it didn’t take long for her to begin talks with Miller about PATP.

“For me it just shows the integrity of the gym and the whole family mentality,” Betts said. “For Gabe and the gym to be willing to do so much, coming up with ideas while I came up with ideas, it just shows UFC is willing to support their members and give back.”

The fitness challenge began on June 15 and runs until August 13, with members able to participate at both UFC Gym locations, on Perkins Road and South Sherwood Forest Blvd.

Technique tips for a safe and effective bench press

There is one exercise that is the true measuring gauge of upper body strength: the bench press.It is a compound exercise utilizing the chest, shoulders, and triceps simultaneously. The bench press is one of the first exercises many people learn when they first begin working out with weights. However, many people do not learn the correct form and injuries can happen very quickly while performing this powerful exercise.
The main objective in safe bench pressing is preventing the shoulders from primarily bearing the load of the weight being lifted.
A common technique mistake during the bench press is flaring the elbows out throughout the exercise. The correct position of the elbows is tucked in at a small angle closer to the sides of the body.
This slight adjustment in elbow position shifts the pressure of the weight from the rotator cuff of the shoulder to the triceps and chest muscles.
Another common mistake that can be seen from time to time in almost any gym is bouncing the barbell on the chest during the exercise.
This is extremely dangerous. With enough weight the barbell could impact the sternum bone of the chest and possibly fracture it and/or any surrounding bones.
In order to get the most muscle stimulation lower the barbell down to about one to two inches above the chest in a very controlled and smooth fashion. This will ensure a safe and productive set of repetitions.
It is very important to keep the body straight on the bench while performing the bench press. The tailbone should never come up off of the bench.
In powerlifting competitions many athletes will arch their backs to an extreme curve to generate more leverage during the lift, but for maximum muscle growth and stimulation the chest, shoulders and triceps must push the weight without the assistance of any other muscles.
A great technique to help maximize performance on the bench press is to exhale as the weight is pushed up. This will keep the airflow consistent through the body while also relieving tension.
The grip width of the bench press depends on what muscle is being targeted along with the shoulder and elbow comfort of the person lifting the weight.
For more triceps development, utilize a closer grip press. You will need to lighten the weight compared to the wider grip sets that target the chest and shoulders.
The bench press is a perfect exercise for performing a “Pyramid” set. A Pyramid is a number of sets that starts light with higher repetitions and then progressively gets heavier while simultaneously decreasing the number of repetitions. The weight is then decreased each set as the reps get higher again.
Pyramid sets are great for strength, mass, and power. They push the muscles to rise to the challenge of heavier weight and then exhaust the muscles as the amount of weight progressively is lowered.

Maximize your workouts with kettlebells

If you are looking to start working out in the convenience of your own home, a local park or anywhere that does not require much equipment, then your best bet for a great full body workout is to invest in a few kettlebells.The advantage to working out with kettlebells is that they can be used to perform metabolism boosting combination exercises with a comfortable grip due to their large handles.One such exercise is the “Figure 8.”  In this exercise you begin by standing with the feet a little wider than shoulder width in a squat stance.Bend the knees just enough to allow room to pass the kettlebell through the front of the opening between the legs with one hand while the other hand receives it from behind the legs.

Alternate the hands making the kettlebell move in an “S” pattern for each side. Completing each side will make the full “Figure 8” path of the kettlebell.

Another advantage to using kettlebells is that they are a very safe way to incorporate ballistic training into your workout routine.

Ballistic training is defined as strength training performed with controlled but fast motion with power. The large handle and balance of a kettlebell make ballistic training with the equipment extremely effective.

A great ballistic exercise for hamstrings, lower back and overall core is the kettlebell swing. It is a great calorie burning movement.

One of the most important aspects of the kettlebell swing is the joint at which the body bends. Many times the spine is bent during the exercise. This is incorrect and harmful.

The correct way to perform the exercise is to use the hip hinge to bend the body. This will keep the lower back in alignment throughout the movement.

The best way to lock into a hip hinge is to slightly bend the knees as if you are doing a partial squat. Let the chest go forward while keeping the glutes high.

There should be no bending of the spine whatsoever. The shoulders and back remain straight with no rounding or curving.

To perform the kettlebell swing motion hold both hands over the handle of the kettlebell and swing it upward with straight arms. As the weight of the kettlebell comes down let the hip hinge bend the body in a very fluid motion.

Try to keep the kettlebell as close to the groin as possible as it swings downward. Let it swing back between the legs a good bit to engage the hamstring muscles effectively. It should feel similar to hiking a football.

Another great exercise for toning and burning calories that can most effectively be done using a kettlebell is the tactical lunge.

Basically a tactical lunge is a regular forward lunge stepping forward and bending both knees at 90 degree angles combined with the motion of passing the kettlebell from one hand through the opening between the legs to the other hand receiving it on the other side.

Alternate sides as you alternate legs with tactical lunges. By adding the motion of passing the kettlebell through the legs the oblique muscles are worked out to help tone up the sides of the abdominals.

As with regular forward lunges make sure to keep the shoulders and chest back and maintain good posture throughout the movement.

These three exercises are excellent additions to any full body workout program. They incorporate movements that are new for the body and will help accelerate your results.

Kettlebells are relatively inexpensive and can be purchased at almost any store that sells sporting goods. They last a lifetime and do not take up much space.

Start using this amazing piece of equipment and see for yourself why they have become a new standard in fitness!

Sammy Cusimano is the founder of Genesys Training based out of New Orleans, Louisiana, and has been a professional trainer since 2001. His experience with training clients ranges from competitive athletes to senior citizens. Cusimano’s goal as a trainer is to help clients safely reach their fitness potential and become the best version of themselves for overall health and wellness.

Fitness tips for workouts with a partner

Team work makes the dream work”- this old saying rings true for many things, fitness included.  A duo of two people working out together, supporting each other, and mutually pushing one another is a great framework for success with achieving results.

Not only does having a great partner give you a mental edge but it also opens up new options of exercise techniques that cannot be performed alone.

Working out with your spouse, best friend or a relative will give you the motivation to push harder knowing that you are accountable for finishing each set with your partner right there watching or doing the same exercise.

Military training is designed to increase physical capacity and aptitude by not only pushing each individual’s body, but also creating a team-driven mentality. It truly is amazing what the body and mind can achieve when there is the concept of a team depending on a certain outcome.

Take this team-driven mentality to the gym when you work out. For many people having a partner gives them the discipline to make sure that they show up and not skip when they know that their partner is waiting for them.

If you need to revitalize your workouts or you just need the extra push to get in a good groove of working out this spring and summer, then get with your partner and start making goals together that you want to achieve as a team. Watch how much more fun and fulfilling your workouts will become!

Here are five effective exercises for partner workouts:

Trade-off curls – Each person will stand facing each other while one person holds a barbell of medium weight in the regular position for arm curls.  The ultimate goal for the team is 100 repetitions. Each person does a set of as many as they can with good form and then passes the barbell to their partner for them to begin their set. As soon as the grand total is reached the series of sets is complete.

Back-To-Back Twists – Each person sits on the floor with their backs touching. One person begins by holding a medicine ball and twisting to one side as they pass the ball to their partner who twists as well.  The team goal is 100 total. After reaching 50 repetitions on one side, each partner can switch directions and perform 50 twists on the other side.

Friendly Pushups – Each person begins in a pushup position facing each other.  Both descend at the same time and at the full extension of the arms they slap hands with their partner. The split second that it takes to slap hands is an isometric tensing of the muscles that keep the body balanced and in alignment. The two partners alternate hands every repetition until they reach their desired number.

Leg Throwdown – This exercise is a classic from Physical Education class. It is still one of the best lower abdominal and hip flexor partner exercises.  One person lays on the ground with their legs straight up. Their partner stands with their feet straddling the sides of their partner’s head while they push their partner’s legs in a downward motion.  It is up to the person lying on the ground to make sure that they do not let their legs touch the ground. Alternate for sets of 10-12.

Medicine Ball Burpees – One partner holds a medicine ball close to their chest to begin. First, they will squat and then crouch and touch the ball to the ground. Then they will shoot their legs out straight behind them. Next, they tuck the knees in quickly and explode up with a jump while still holding the ball. Then they pass the ball to their partner who does the exact same thing. Repeat back and forth for a combined total of 20 repetitions.

Sammy Cusimano is the founder of Genesys Training based out of New Orleans, Louisiana, and has been a professional trainer since 2001. His experience with training clients ranges from competitive athletes to senior citizens. Cusimano’s goal as a trainer is to help clients safely reach their fitness potential and become the best version of themselves for overall health and wellness.

The Right Fit

lthough running and traditional weightlifting may work for some, others are stuck in fitness limbo as they search for fun ways to get active this summer.

During the Baton Rouge Fitness Crawl, residents can discover alternatives by testing a range of classes offered at gyms and studios throughout the area for free from June 15 to 22.

“It is a week-long event where 18 gyms and studios are offering free classes to brand new clients,” said Maryam Diaab, the event organizer and owner of OpenBarre Studio. “People who have never been to certain studios and gyms can hop or crawl around to different places. Try a class for free to see what gym or studio fits them best.”

Inspired by similar events held in other cities, Diaab said she founded the Crawl in 2014 as a way for new clients to experience the variety of classes available at studios and gyms in the area. Even the name ‘crawl’ represents the event’s local flair.

“It’s kind of a play on a bar crawl where you go from bar to b

ar, trying different beers or liquors or what have you,” Diaab said. “It’s kind of a play on that, especially since my studio is named OpenBarre. It kind of gives it a more traditional bar feel. I decided it was fun, a kind of play on words.”

Although the 2014 Crawl began with only four studios and gyms, Diaab said the community’s excitement surrounding the event transformed it into something greater than she ever expected with 10 studios and gyms participating.

“I thought, you know, maybe four gyms or so. Keep it really small. Almost like a client swap,” Diaab said. “But, it kind of morphed into a really big city-wide event before the crawl was over last year.”

The Crawl has grown in its second year with 18 studios and gyms contributing more than 40 different kinds of classes, ranging from boxing to stand-up paddle boarding. The classes also cater to different ages to provide something for everyone.

“I love some of new places we’ve added this year, like UFC gym and Muddy Water Paddle Company,” Diaab said. “Those types of things are really different, really unique that you can only find in those locations. I’m really excited about not only seeing community members try those classes, but I want to try some of the classes as well.”

Along with the classes, participants will be eligible for discounts and tastings at local eateries, like Fresh Kitchen, The Big Squeezy, and The Salad Shoppe.

Get ready for summer with the right workout

Many people begin their most intense workout programs this time of year to gear up for all the outdoor activities and beach vacations they have planned.
So what is the best way to get summer-ready in the shortest amount of time?
The most effective path to getting in shape is a combination of full body workouts alternated with High Intensity Interval Training,

Full body workouts consist of at least one exercise per muscle group.  Rest one to two days between workouts.

A great way to add variety to full body workouts is to make Workout 1 a compound exercise day consisting of all movements that engage more than one muscle at a time.

Designate Workout 2 as an isolation day consisting of all movements that focus on one specific muscle at a time.

For Workout 3 have fun with a novelty workout day.  Incorporate some functional training such as tire flipping or calisthenics such as pushups, pull-ups, and dips into your third workout day.

Suspension Training is another great option for your third workout day. It will help spare your joints while working out the primary muscles along with the stabilizer muscles as well.

The variety of three different full body workout programs will keep each day fresh and fun.  Each workout has a purpose in helping you to reach your fitness goals.

Here are 3 full body workouts that you can make part of your fitness program:

The four minute road to results

It’s time to reach higher! If you want to reach your fitness potential, then you must constantly evolve with new exercise programs, new techniques and new training systems.What if you could burn an average of 14 calories per minute? What if you could increase your body’s metabolic rate significantly for a half hour after your workout? What if you could push your muscles to new levels of growth by burning them out like you never have before?

Welcome to Tabata training!

In the ’90s, a Japanese doctor developed a new, cutting-edge format of training to help the Olympic speed skaters get a performance advantage in competition. The doctor set up a basic interval based workout program that helped to push these elite athletes to brand new levels of athleticism.Fitness enthusiasts and athletes all over the world have since embraced Tabata training. Now it is making its way into more mainstream fitness programs.  Trainers are using Tabata training to help clients burn fat and build metabolism at record rates.The traditional Tabata program is very simple: each exercise is four straight minutes of short 20 second bursts with brief 10 second rests performed eight times. After each exercise is completed there is usually a longer rest of about one minute before the next eight sets of a new exercise begins.

Any exercise can be used for Tabata training intervals.

It’s a great tool for personal trainers because there is no need to count repetitions, which allows the trainer to communicate freely with clients on technique and motivation as they perform the specific exercise.

There are many advantages to Tabata training.  It is a very versatile workout that produces amazing results. You will burn more calories in a shorter amount of time because of the increased intensity and shorter rest periods than traditional training.

It will raise the metabolic rate of the body for a longer period of time after each workout. This translates to more efficient fat burning.

Tabata is as much of a mental challenge as it is a physical one. Take a break from counting repetitions and focus on staying in constant motion. This new approach to training brings a freshness to workouts.

One obstacle of Tabata training is needing diversity within the eight sets of each exercise. For example, if you are doing traditional bicep curls then keep it fresh by alternating between the traditional exercise and hammer curls (using a side grip as if the hands are gripping hammers) each round. On the odd sets do traditional curls. On the even sets do hammer curls.

Have fun with it! The main objective is to stay in motion.  Utilizing slight variations in exercise technique is great for Tabata training.

Tabata training is for everyone! Some people may train more intensely than others but whether a workout is four minutes or an hour the benefits are extremely powerful.

If you are just starting a fitness program for the first time then ease into a Tabata routine with just one or two exercises for 4-8 minutes. Gradually add a new exercise each week.

High Intensity Interval Training is extremely effective for burning calories and maximizing the efficiency of the cardiovascular system. Tabata is taking everything to the next level. It will change the way you think about training as it changes your body.

Become the elite version of yourself with Tabata!