Welcome Wagon / Balance Fitness

https://shoutout.wix.com/so/18OQTYCLJ?languageTag=en

Workouts and Programs / T-Bar Rows using low handles to build lat muscles

https://youtu.be/qe2US1uhU4I

Welcome Wagon / Put it on the poll:

Would you rather have the "BODY" of your dreams or Would you rather have a new talents/ability?

Motivation & Support / The balance of fitness

Fitness is a contract that you will treat your body right and its output will be right for YOU!

Motivation & Support / Sedentary red flags that destroy hip integrity.

Hip strength and stability are important for core strength, mobility, as well as muscle synergy.

If you are are not training the hips then you are missing out on maximizing your workouts, but if you are living with some of these sedentary red flags then it can get even worse.

Are you:
Crossing your legs while in a seated position?
Locking your knee out like a bow while standing, until your feet fall asleep?
How about:
Switching your hips like your are on a catwalk?
Or, slumping your shoulders forward as soon as you sit at your desk?

These are just a few of the red flags that lead to bad hip integrity. These compromising hip practices can be the cause of other issues such as knee pain, bad posture, lack of muscle tone around midsection, deactivated glutes, etc.

These bad habits can be trained away by making hip more mobile and properly training the muscles of the hip. (glute, adductor, abductor, psoas)
Here are some healthy movements, that will make you aware of any hip weakness, or instability. Done properly, you can even enhance your current results.

Glute Bridge
Marching Glute Bridge
Supermans (special attention to posture)
High Knee March
Band Rotations
Wide Squats
Lying Hamstring stretch

These movements as well as many others can be found in the Skimble workout library with descriptions and demos. So please educate yourself and begin breaking some bad hip habits.

Any questions, ask a fitness professional.

Motivation & Support / Quick training tip...

Never skip your dynamic warm-up or stretch.

It's really the only efficient way to prep your body for movement because it moves oxygen rich blood to the muscle you are ready to work.

A dynamic warm-up can also serve as a good off-day activity. So technically, no matter what, do your dynamic warm-up!

Examples: Wall slides, thoracic squeeze, glute bridge, marching bridge, squat to reach, high knee walk, planks, etc.

Motivation & Support / Happy WHD!

Happy World Health Day!

Although this is an everyday task, today is a great day to show respect for your physical, mental, spiritual, or even social health. Whether it is by reminiscing on past challenges accomplished, or investing in new healthy challenges that can grow self worth and grant freedom.

Examples:
-Reread old journal entries to inspire new ones.
-Start post quarantine workout TODAY!
-Reach out to friends you've been too busy to speak with.
- Enhance physical activity by learning a new movement
- Invest time in your religious path.
-My Dads favorite, "pick up a book"
- Simply just smile
-Create a reason to be "Thankful"

Anything can make you healthier, but nothing will make nothing.

Motivation & Support / Fitness and Science

I know these studies will never capture the perfect amount of info to make a 1 size fits all approach to fitness. But this article below does a great job in researching the minimum amount of exercise one would need to stay fit.

If you have a hard time locking down a consistent balanced workout schedule, or you are looking to add the gym back to your schedule post quarantine then check out: https://www.outsideonline.com/2421782/minimum-training-dose-research.

Motivation & Support / A New thing...

As spring the "season of renewal" is slowly upon us. Look to do a new thing in fitness. Our bodies are very smart, they will master a skill based solely off consistency. But after we master those skills we often don't learn how to progress them. This is when our fitness results tend to plateau, or we become disinterested in intensify are training to dictate results. Because what took us 1 hour a couple months ago is now taking us 2 hours. Or the same Bench routine we've been doing for the past 10 years has finally decided to start hurting my shoulders. That's why it is important to do a new thing. Be proud of past accomplishments, but leave them in the past as you have now equipped your body for bigger and more ambitious challenges. This doesn't mean go attack the latest fitness trend or find what's happening in the streets and just copy it. This means take look at where you have been physically and where you would like to go. Reassess your goals and through either personal research or fellowship with fitness minded professionals; you can discover options that help you continue your fitness journey on another level. Examples:
If you run for hours to build cardio fitness. Consider taking an aerobics class or performing a HIIT workout. This may help bring down the duration of your workout and challenge your muscular endurance vs. Cardio endurance If you are into yoga. Look into different forms of training that will not compromise your flexibility but make you stronger throughout your Range of Motion, like Functional strength training. If you are strength training try to add some cardio time/days to your routine. This can help boost fat lost and help unveil some of the muscles you've been building all along.

Motivation & Support / Think about topic for todays workout.

"The hotter the fire the harder the steel!"

Intensity and accuracy of results comes from the most extreme of desires.

Fortify your body and mind with constant focus on goals to reach. Some desires are so easy to achieve that we forget to respect the process with intent.

Don't do your fitness that way. Bring the fire everytime to set your workout ablaze!

Motivation & Support / Rest and Recovery

Its about 5-6 weeks into your new workout. 1 question. Have you added rest and/or recovery to your workout? 1 of the most important practices for a new workout is the break you will eventually take after weeks and weeks of intense work. This break not only helps with ridding the body of inflammation, but also unveils the new muscle you have worked so hard to build. For some people, it can be the difference between seeing toned muscles versus bulky muscles. Some exercisers and athletes even report feeling immeduately stronger after a rest from intense workouts.

When we think rest we usually think passive. But rest and recovery can still keep you active.

Some examples can be a basic stretching workout, light jog, beginner yoga, foam rolling, swimming, or cardio machines.

If you are an exerciser who has been going strong consistently, consider taking a rest/recovery workout or week.
It will unveil that new you, you've been looking for!

If you need help finding the best way for you to recover, ask a fitness professional.

Motivation & Support / Optimal Workout time for men with diabetes.

What time of the day do you like to workout? Fresh out of bed, after breakfast, or are you a mid day lunchtime exerciser. Or maybe you enjoy a late night workout pump after work.

Well there is new research discussed in the NY Times that says it might matter what time you choose to workout if you are a male suffering from diabetes.

Check it out: https://www.nytimes.com/2021/01/27/well/move/the-best-time-of-day-to-exercise.html

Health Conditions / Put it on the poll: What time do you workout?

What time of the day do you like to workout? Fresh out of bed, after breakfast, or are you a mid day lunchtime exerciser. Or maybe you enjoy a late night workout pump after work.

Well there is new research discussed in the NY Times that says it might matter what time you choose to workout if you are a male suffering from diabetes.

Check it out: https://www.nytimes.com/2021/01/27/well/move/the-best-time-of-day-to-exercise.html

Motivation & Support / What's your intention?

When you train with "intention" you maximize the chance of getting the results you intended. Ways to train with intention:
-Start a plan. (Workout or other)
- Discover the fuel and sleep your body requires to maximize workouts.
- Fellowship with other positive health minded people.
- Learn cues that fitness professionals use in training and working out.
- Trust and see your health/fitness plans through from start to finish.
-Wear your confidence in your muscles, by consistently practicing good posture during workouts. The cool thing is any of these will start a process of positive change. So start being intentional about what you train for.

Welcome Wagon / Keep it up!

2 weeks down in 2021, and you are still at it! Drinking more water." "Meeting and setting new workout goals." Eating more protein and watching sugars." Or even "Adding an extra workout session to your week."

No matter what your goal is, big or small. Realization of goals is supported by the awareness of behaviors and motivation. One of the behaviors that serves us the most, is consistency.

Consistency is key to reaching your goals. So for now, use these new found fitness goals to discover what motivates you. Could be the numbers, how you feel, workout support or acknowledgement from a loved one.

Whatever your motivating factor for your goals are will in turn feed your consistency and mentality to reach that goal.

Now is the time to Discover your Consistency for a healthy lifestyle.

Need help with fitness, ask a fitness professional!

Welcome Wagon / Sometimes it does "Take 2"

Check out this comprehensive article about the power of having a "partner in health " when it comes to effective workout results. https://www.theatlantic.com/health/archive/2015/01/Couples-more-succesful-when-they-work-out-together/384725/

Motivation & Support / Any push up tips?

Hi, the key to full push-ups is core strength. Ability to balance upper, core and lower at the same time. Plank reaches, Plank up downs, Extended Planks will get you very strong at doing push-ups. The stronger your plank form the lighter your body feels! Good luck!

Welcome Wagon / Happy Healthy Holidays

Have a positive healthy holiday to all! Remember, this time of year can bring alot of happiness and renewed focus. With that can come new responsibilities and new stressors. Stay mentally, physically and spiritually active, to help support posituve changes that are to come! Circuit Workout 1

Welcome Wagon / Is HIIT king amongst the trainers?

Maybe because of the state of fitness facilities in 2020. Or maybe due to the low maintenance set up in general. Either way, lately I've seen tons of scientific information claiming the benefits of HIIT (High Intensity Interval Training) outweigh the benefits of other exercise programming.

Nowadays there are tons of different definitions of HIIT programming.To summarize most of them, HIIT is described as the performance of intense movement for short periods that are exchanged with active/passive rest periods. Mainly used in the past for endurance athletes, HIIT has become a phenomenon amongst gym goers and clients who have been left to fend for themselves due to quarantines, social distancing, and trying to combat Covid-19 with healthy life choices.

IMO I believe you need to take on every part of fitness that you can safely and consistently perform. Fitness is more of a balancing act. Focusing on Strength, Endurance, Flexibility, Functional, even recovery workouts will promote a fuller more controlled sense of health. This is why programming is so important. Having a program planned out allows fitness enthusiasts to respect all the different styles and trends of fitness programming. But I digress...

So what is with the overwhelming popularity of these HIIT Programs and instruction that somehow pop up overnight? Is it convenience? Is it timing? Or maybe HIIT programming does give you a better overall workout.

What do you think?
HIIT vs. Strength

HIIT vs. Yoga

HIIT vs. Everything

Hodge-Podge / Future says, "Mask off?"

Wow Maranda, over here in Delaware every gym has adopted some version of the Covid-19 regulations. But you said it the most important thing is to stay consistent no matter where you workout. I've had clients switch over to video training just to avoid passing out in during burpees because they must where a mask at all times. Thanks for the insight, interesting to see how different things still are from state to state.

Hodge-Podge / Future says, "Mask off?"

In regards to the state of 2020 alot of gyms have had to deal with changing regulations due to Covid-19. From allowing members to enter gym only if they are wearing mask to only allowing a set amount of members in at a time. Not to mention, the confusing mask on, mask off cardio debate. Where do you stand on the status of gym vs. home workouts? Mask on during workout vs. Maskless and free during high octane cardio? Bodyweight vs. Full gym equipment? How has the quarantine affected your perspective on where you workout in 2020?