Exercise & Massage go hand in hand

The Benefits of Pull-ups

Pull-ups are as important to your upper body as squats are to your lower body. Here are a few different variations to pull-ups:

1. The most common is the overhand wide grip pull-up. This type will target your lats the most.

2. Close grip pull-ups will target your lats, shoulders, forearms and biceps.

3. Reverse grip pull-up (also known as chin ups) will focus more on just your biceps.

4. GET OUT OR YOUR COMFORT ZONE! Assisted pull-ups are a great place to start!

Any variation of a pull-up is the perfect exercise for strengthening your grip. Even if it is just a little bit of progress each week, before you know it, you will be able to do a real pull-up without a band. Iif you are not using a band you may feel tempted to hold a weight/kettlebell in your feet to challenge yourself!

Here is a Quick Guide on how to use a Pull-up Band for an Assisted Pull-up

 

TRX and Youth

TRX is a great sport training approach for youth fitness and an overall functional tool for youth. It is important to understand that when training young athletes, the goal is not to lose weight or gain strength, but more so to focus on working toward enhancing their skills while they are young. With TRX, your strength, speed, flexibility and cardiorespiratory will naturally increase overtime.

Maddie, one of our 8 year old members is showing us her TRX 'Pike' during her first TRX session! Way to go!

 

Your child can try out TRX for FREE today! Call us at 860-349-9100 or stop by the front desk. 

Importance of Proper Form

 It is important to keep a close eye on proper form when working out. If you do not know what is the "right" way, then ASK. It is not worth the injury! Core staff members and trainers are here to help.

➡When in squat position, whether you are using your own body weight or additional weight, it is important to..

1. Keep your feet shoulder width apart and weight in your heels and never on your toes.

2. Be sure that your knees do not go over your toes when squating. 

3. Keep your hips and glutes pushed backwards and chest out. 

4. Bend your hips and knees at the same time and move your hips back and down while pushing your knees out.

5. Keep your back and posture straight with no rounding or excess arching.

6. Grip the bar firmly, if you are holding weight.

7. BREATHE!

Importance of Stretching

 

 

 

⭐ Importance of Stretching
To ensure that all muscles are being stretched to give extra strength and flexibility.
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Stretching may contribute to improved circulation and nutrient transport, allowing for greater elasticity in the tissues of your muscles.
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Stretching promotes muscle relaxation.
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Never stretch past the point of comfort - you may injure  yourself if your body is not ready to stretch that far.

Did You Know? Strength Training..

Did you know? 

By adding strength training to your workout routine you can lose weight in a few different ways. Not only will you burn more fat and boost your metabolism, but by incorporating strength training it can help increase bone density and longevity as well.

There has been a misconception about strength training and that it makes you "bulky", "buff" and "huge". As it is important to increase your overall body strength, you have the ability to do it at your own pace with your own goal in mind. Not only will you look great, but you will feel great too!

Ask us how to incorporate strength training into your daily workout routine!  Our certified personal trainers are here to help you get your body where you want to be. 

Stay fit this Summer!

Consider “cool” clothes. 

It’s hot outside, so dress appropriately in light-colored clothing that are breathable fabrics. Don't forget sunglasses and sunscreen to!

Modify your pace.

When starting out, remember to take it slow so your heart rate does not increase drastically.
To find your new starting pace, run two to four miles at a target heart rate (180 - your age).

Drink enough water.

Proper hydration is key while running in hot weather. To keep your hydration in check, drink at least 1 to 2 liters of water a day and about 10 to 30 ounces per hour while exercising.

Replace electrolytes.

In hot conditions your body will lose sodium and electrolytes and that is why it is important to drink sports drinks, or even add some salt to your diet to replenish.

Cool Down.

Do not forget to take breaks as often as you can. Running in the shade and avoiding direct sunlight can reduce the risk of heatstroke and sunburn.

Women's Health Study- Check it out!

womens-health-study

Okay Monday, Let's do this!