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Blog / Strength

Five exercises you can do to reduce your stress

James Re Apr 10, 2019 Strength

No matter what exercise you choose, make sure you spend time actively trying to reduce your stress as it's one of the most important things you can do.

Your First Session with a Personal Trainer

James Re Mar 13, 2019 Strength

Fear not, your first personal training session at Fitness Together will consist of a comfortable and well-orchestrated process to uncover your goals and talk through where you are feeling stuck.

Trainer Corner: How and Why to Do the Glute Bridge

James Re Feb 19, 2019 Strength

Fitness doesn’t have to be complicated, and sometimes it’s the simplest of moves that can be the most effective.The hip bridge is a great exercise to strengthen the glutes, including the muscles around the hips, abductors and hamstrings

Improve Stability and Mobility with These Beginner Core Exercises

Elizabeth Kovar Feb 15, 2018 Strength

If you are beginning an exercise program, you have probably heard that developing core strength is important. Although true, your goal at the start of an exercise program should be to reestablish stability and mobility in your body, which begins at the center of mass and the core. Thus, you want to develop stabilization throughout the core and spinal column muscles and then progress to training the core by mobilizing the limbs and incorporating movement. 

Following are two phases of core exercises. The first trains stability while the second phase focuses on mobility. It is best to develop stability before progressing to mobility. Start by performing each exercise for 20 seconds and gradually increase to 30 or more seconds as your fitness level improves. If the exercise involves movement, start with eight repetitions and progress to 12 as your core strength improves. Finally, start with two sets and eventually increase to three sets of each exercise.

Top 3 Core Exercises While Pregnant

Farel Hruska Nov 2, 2017 Strength

Many women are afraid to exercise during pregnancy, but this can be an ideal time to get the body moving, even if a physical activity regimen wasn’t in place before the pregnancy. And yes—it can even be safe to get the abdominals working. While it can be beneficial to find a personal trainer or a class focused on prenatal fitness, you can also get active on your own, starting with these three core exercises.

5 Plank Variations to Help Build a Strong Core

Kelley Vargo Mar 10, 2017 Strength

The core consists of the muscles that stabilize and support your spine, and includes the muscles of the back and the abdominal region. Developing a strong core is important because these muscles support the entire body, in both exercise and activities of daily living.

The plank, in particular, is effective because it targets the core as a whole and engages multiple additional muscle groups. It also can be performed anywhere without additional equipment, and is modifiable to varying fitness levels. Before jumping into variations, however, it is important to get the basics down.

When performing a standard forearm plank, keep the back straight and the elbows beneath the shoulders, and concentrate on engaging and contracting all of the muscles in the body. If your core muscles are fatigued or weak, your back may dip down or your hips will tilt up. If this occurs, drop to your knees for a modified plank or take a moment to rest.

Once you have mastered the basic plank, give these five variations a try. For each exercise, aim to complete a set number of repetitions or perform the exercise for a set amount of time. When performed consistently, these exercises will help you create a stronger, more stable core.

Conquer Your Can't

Jonathan Ross Feb 1, 2017 Strength

In a horror movie, you often see someone terrified and running away from the psycho-killer-maniac, while inexplicably looking backward more than looking forward. And you know what happens next. Trip. Fall. Dead.

Do you remember learning to drive? I do. It was about 30 years ago. Long before I even knew what “fitness” even was or thought much about. My driving instructor taught me something back then that resurfaced in my mind pertaining to fitness many years later. “Don’t look at the pothole or you will steer right into it.” What you look at while driving is where you will subtly steer the car. In motivational circles, they phrase it this way: “Energy flows where your attention goes.”

This idea that what you put your focus on is all you see is certainly true in the world of fitness. I’ve talked to countless people about fitness and any time the focus is intensely and exclusively on the obstacles, that is where the energy goes. An obstacle focus means no energy or ideas are going to solutions or finding opportunities around the obstacles.

What is your “can’t?” It’s the reason you tell yourself you can’t exercise/get in shape/eat healthy/etc. There are endless varieties of “can’t” available to you. Over a 20-year fitness career, I’ve heard heaps of them, but I still hear new ones all the time.

When you complain incessantly about the reason you can’t exercise, you eliminate your ability to see what you can do. I’ve known busy people who have had success with exercise, and I’ve known people who are far less busy who have not had success. Almost always the key difference is in the mindset and the perspective each has regarding life’s challenges.

If we want there to be reasons why we can’t exercise or eat healthy, we will always find them.

Here is a common list of “can’ts,” and tips on how to shift perspectives are shown in parentheses.

5 Proven Methods to Get More Out of Your Workout Time

Beverly Hosford Nov 30, 2016 Strength

It’s natural to go through the motions of an exercise routine. The brain can relax when it’s on autopilot, but the body doesn’t always benefit without new stimulation. Whether you want to push yourself more or just need to mix up your fitness regimen, check out these five proven ways to make your workouts more effective and fun at the same time.

Four Ways to Help Your Body Recover From a Big Lift Day

Kelley Vargo Nov 14, 2016 Strength

So you just crushed your lift, now what? To maximize gains, prevent injury and recover quickly, you must engage in certain behaviors following your training session. The magic of a lift actually doesn’t occur during the 20-120 minutes you spend in the weight room—most of it actually happens in the hours and days following a workout session.

Physiologically, the stress placed on muscle fibers during an intense weight-training session breaks them down—a process referred to as catabolism. During the recovery phase following a workout, the muscle fibers repair and grow through a process called muscle protein synthesis. To facilitate this process, improve recovery and minimize delayed onset muscle soreness (DOMS), you must assist your body during your post-workout period. After an intense lifting session, the following four actions will help your body recover better after a big lift day.

5 Dynamic Workouts for Summer Legs

Elizabeth Andrews Jul 27, 2016 Strength

Summer abounds with outdoor activities. Whether you are planning your favorite hike in the mountains or heading to the lake or ocean to enjoy some water sports, the following workout will have you feeling strong and confident.

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