Blog

Water Intake

Posted: 05/18/2012

Water is essential to maintain normal body function.  It keeps all the bodies organs running, improves skin health and aides metabolism.  So how much water should we take in per day?  It depends on activity level as well as the individual but a great starting point is 64oz per day.This amount of water sounds like a lot.  However, if broken up into small portions...

Core Stability for a Stronger Golf Swing

Posted: 04/20/2012

Golf season is upon us!  A great swing starts with a stable core.  So how do we implement some core movements that will improve our game?  Adding in a few core stabilization movements can go a long way into increasing distance AND protecting the lower back from injury.  Try these movements out.-Paloff Press x 15/side-Superman x :45-60 seconds-Bird dog x :45-60...

Beach Training

Posted: 03/29/2012

Ok, so I might be a little premature talking about the beach.  After that week we had two weeks ago, I got a little over excited.  Sticking with the beach topic, I am going to put together a little program you can do at the beach to jack up your metabolism so you are burning some extra calories sitting in the sun!This routine will only take approximately 15 minutes...

Bodyweight Circuit

Posted: 03/13/2012

You don't always need a lot of equipment to get in a good workout!  Here is a sample routine that you can perform on your off days from FT to aid you in your body composition goals.1. Push Ups (modified) x 12-152. Jump Squats x 12-153. Chair Dips x 12-154. Plank x 30-45 seconds5. Wall Slides x 12-156.  Reverse Crunch x 12-15Perform this circuit 3-4 times through and...

Hotel Fitness

Posted: 01/27/2012

We are halfway through our winter (hopefully)!  Many of you are thinking of or are already taking vacations.  Don't let your fitness slip while you are away for a period of time.  Try this routine out before you go outside to bask in the sun!Hotel Fitness Routine:Chair Dips x 15Jumping Jacks x 45 secondsPush Ups x 15Mountain Climbers x 25 secondsPlank x 60 secondsComplete...

Pop Quiz!

Posted: 12/06/2011

Remember back in your high school days when you would walk into class and the teacher would drop the horrible news on you, "Pop Quiz"?  Well, here is my version of a pop quiz.  Do your best to answer the questions without looking at the answers at the bottom (or Googling!!)1.  The "healthy" fat found in wild salmon is:A. Omega-6B. Omega-9C. Omega-32.  Individuals...

Turkey Time

Posted: 11/22/2011

Thanksgiving is here!  A time for everyone to sit back, enjoy spending quality time with family, and indulge a little on some delicious food.  Being one of the holidays based on food and drink.  How can we enjoy it without sabotaging all of our hard gym efforts?  Here are a few tips to get you through Thanksgiving:- PORTION CONTROL!!! Limit the size of your...

A Complex Situation

Posted: 08/05/2011

Complexes are a group of exercises that are performed back to back without ever setting the dumbbell/barbell down.  When performed correctly, complexes can target every muscle group in the body, and really jack up resting metabolism (EPOC).  In turn, this increases the amount of calories that your body will burn in a resting state FOR UP TO THE NEXT 48 HOURS!  Talk...

Fat Loss Circuit

Posted: 08/05/2011

Circuit training is a great way to increase exercise intensity and training density.  When used correctly, a circuit can help increase muscle strength and blast away stored fat.  Here is a sample, full body workout, that will help in body re-composition.Perform each movement one after the other until the reverse crunch is finished.  Rest 60-90 seconds, and then...

Pressed For Time Training

Posted: 12/03/2010

In a perfect world, you would have time to accomplish all your everyday tasks.  However, we do not live in a perfect world and it is hard to find the time to get everything done on your agenda.  Most of the time, the first activity that gets tossed to the wayside is your health!  You don't need hours upon hours of free time to get a good workout in.  It comes...