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: