Fall Back Into Fitness Challenge – 10 days
Lazy days of summer are almost gone and it is time for you to embrace the routine of FALL. If you’ve taken any extended breaks from fitness over the summer it’s normal to feel lost about where to begin or to feel like you’ve taken a few steps back in your fitness journey but with achievable goals and a plan of action you will be fostering the healthy habit of working out instead of fueling the unhealthy habit of skipping workouts. Just a few tips on how to ease back in:
1. First step in getting back to a routine is to make a reasonable workout plan, starting with fewer workouts and adding more as you adjust to your schedule and your body reconditions itself to regular activity.
2. Second step is to write down your goals and steps you will take to achieve them. The body only adapts to the challenges it is presented with, therefore you must train according to your goals in order to see the results you desire.
3. The third step is to act! Once you’ve committed yourself to your workout plan, it is up to you to follow through and actually do it. A 1-on-1 personal training session or a small group session is an excellent motivator for most people because it’s a lot harder to talk yourself out of keeping a scheduled appointment than it is to talk yourself out of skipping your treadmill time. Missing workouts is detrimental to the habit of working out, both physically and mentally, because your body takes a couple step backs with every missed workout and your mind begins to lose self-confidence in your ability to follow through which strengthens the habit of not working out.
If you need that extra push, personal trainers are hired motivators! We don’t let you skip workouts (without consequence) or skip out on the exercises that you need. Plus we can help you plan and then achieve your goals! Beat the January rush and get started on your fitness goals now, you’ll thank me later!
Give this 10 day “Fall-Back-Into-Fitness” Challenge a try to get your workout mojo going!
Long and leisurely’s got nothing on short and intense when it comes to caloric burn. If you are short on free time, go all out with a high-intensity workout; you only have a few minutes, so make them count. Increasing the weight of the dumbbells you lift, upping the incline, or doing supersets are just a few ways you can maximize your workout, and your calorie-burning potential, with the time you have. Check out this Explosive Challenge that will give you a great workout in a very short amount of time:
Legs, Chest & Core Explosion Challenge
In the world of fitness & wellness, there is a lot of hype about core strength. However, the benefits of having a strong core are often misunderstood. One of the biggest mistakes people make is thinking that the term “core” is interchangeable for abs. While the abdominal muscles do make up a significant part of the core, they are not the only important muscles, and focusing only on ab exercises will not yield effective results.
Your core is at the center of your body, hence its name. It encompasses the abdomen, hips, back and chest. The core is made up of 29 pairs of muscles. The abdominal muscles, such as transverse abdominals and your obliques, make up the front. The paraspinal muscles support the spine and are extremely important for core function and strength. The core also includes the diaphragm, the muscles in the pelvic floor, the muscles around the hips, and the gluteal muscles.
Having a strong core is NOT only extremely beneficial to athletes, but for everyone. Here are some of the benefits to having a strong core.
1. Balance and Stability
One of the main benefits of strengthening your core is increased balance and stability. Your core helps to stabilize the spine and pelvis. This means that walking, sitting and standing are all tasks that activate the core. It also helps to keep your spine erect and your hip bones in a neutral position. Since your core makes up the center of your body and encompasses the spinal column, all movements pass through it. A strong core consists of muscles that work together in coordination to stabilize and support your body. Having strong core stabilizers enables you to maximize strength in your arms and legs. Having the ability to isolate and maximize strength in these areas can help an athlete improve their performance.
The core promotes good posture. When your core muscles are strong, they enable you to keep your body upright and prevent slouching. Having good posture can help you survive sitting or standing for long periods of time without experiencing back pain.
3. Injury Prevention
One of the key benefits to improving your core strength is for injury prevention. Having a strong core keeps your body aligned, minimizing the strain on your muscles and joints. The muscles that make up your core act as a shock absorber during activities such as running and jogging, which in turn protects your joints.
To improve your core strength, incorporate exercises that target multiple muscle groups into your daily fitness plan. With the spring and summer months approaching, most people are focused on getting that beach body ready, and often overdo the ab exercises. Isolating only your abdominal muscles can be ineffective, and usually doesn’t produce the desired results, which can be frustrating. Doing exercises that work your whole core is a great way to tone your body while increasing your overall fitness and wellness. Next time you workout, try some of these exercises:
- or take the 30 day CORE CHALLENGE!
CLICK HERE for the March Core Madness Challenge