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The Plex Fitness Report

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How to Harness the Power of Momentum

By Ryan Williams

Momentum is a universal law that most of us learned about in physics class.

The scientific equation is simply mass x velocity = momentum

Think of a snowball rolling down a hill. 

If you rolled up a snowball the size of your fist in your hand then pushed it down the hill, it will start out fairly slow.

Then before you know it, it starts picking up more snow and becomes bigger and bigger (higher mass)

Then it rolls faster and faster (higher velocity)

After a little time, that small snowball has become a massive force with no way of stopping it until it hits the bottom of the hill or a tree on the way down.

Momentum is often expressed as “mass in motion”

Things that are not moving, or are resting, have no momentum.

And when they start to move, the momentum is very slow and takes time to build up.

Momentum plays a part in our own lives on a practical level too.

Think about starting anything new in your life…

A new job…

A new school…

Having your first kid…

A new relationship…

All of those things started at zero.

You had no momentum.

You had to START.

Starting is the most crucial element of building momentum.

Because momentum is a universal law.

It works regardless of what it is applying itself to.

So if you start a new job, you have to develop new relationships, harness new skills, figure out new routines until you finally hit a groove and everything happens effortlessly.

If you start a new relationship, you have to figure out how the other person ticks, how to handle them during certain circumstances, their mannerisms and humor. 

Then, a year down the road, things are easy because you know everything about them and have built rapport.

So think about the goals or habits or things you want to create in life for a bit.

Is it losing weight?

Or writing a book?

Or overcoming a fear?

Is it something you’ve dreaded and put off?

Or is it something you are already in the middle of and sometimes grow discouraged.

Now what are the small steps you can take in achieving those things because I am about to tell you why those are very important.

Any meaningful pursuit is going to take a considerable amount of time.

Therefore, you must learn to celebrate your small wins.

If something takes you a year to do and you only celebrated on day 365 when you completed it, you wasted 364 days not counting your wins along the way.

So set that big goal and find the smaller goals on the way that you can celebrate and keep momentum going.

Now, let’s assume you are struggling with keeping momentum or would like to start over on a pursuit that you previously failed at.

You know it is not a straight shot to the goal.

There will be bumps in the road to slow your momentum.

You need to plan for these things in advance.

Say you are trying to lose weight.

You know there are certain events along the way that will try to stop your momentum.

Whether it be social events, willpower, getting sick, whatever….

Make plans for how you will handle those possible momentum stoppers.

Sometimes life hits you with unexpected curveballs you can’t foresee, and those instances honestly require mostly resilience.

BUT…

Planning for things you CAN foresee is within your circle of control.

So go ahead and figure out your response to these trip-ups ahead of time.

Protect your momentum.

DISCLAIMER:

Remember, momentum works regardless of how its utilized.

So negative momentum is definitely a thing.

If you have found yourself in a rut, that is typically just negative momentum playing out.

And if you are not careful, negative momentum can steamroll its way into every area of your life.

So not only do you have to stop that negative momentum, you also have to start in a new direction, which requires tremendous effort.

And I don’t say that to discourage you because it can be done.

There is a fine line between a rut and a groove.

And the only difference I have found between the two, is how much you like being there.

So if you are in a rut, figure out:

  1. How can I stop this negative momentum
  2. Once you have stopped it, or are in the process of stopping it, how can you start positive momentum
  3. Figure out the small wins and goals to accomplish on the way to build that momentum
  4. Figure out the next big goal so that you can keep that momentum even after you accomplish your first big goal

D) Is very important because you may have found yourself accomplishing a worthy goal and find yourself saying “now what?”

It happens with new retirees all the time.

So make sure you have the next big thing lined out in your head so you don’t find yourself asking “now what?”

So the TL;DR version of this article:

-You must START if you wish to build positive momentum

-Count your wins to keep momentum rolling

-Plan for bumps along the way

-Figure out what is next so you can roll your big wins into the next one

-Beware of negative momentum 

“The only difference between a rut and a groove is how much you like being there”

And that is The Power of Momentum.

Use this power wisely.

How to achieve any goal (seriously)

By Ryan Williams

I am writing this post because it is the New Year.

I know many people have some ambitious goals.

Not just fitness related either.

Yes we run a gym but we want you to become your best self, regardless.

Whether than means becoming a better salesman or losing 20 pounds,

This system works.

I’ve spent years trying to tackle new goals,

And this method is the best I’ve found.

So let’s get to it…

  1. Figure out your ONE TOP PRIORITY goal

Yes, just one goal.

Start writing now if you’d like.

But write all the goals you have.

Lose 20 pounds.

Read 10 books.

Meditate 3x a week.

Whatever they are, you have to pick ONE.

It’s going to hurt to pick one, because we are human and we care about lots of things.

The main reason we do this is FOCUS.

You can try to do several goals at once, but you will only be giving a fraction of yourself to each.

Ask yourself this question…

“What is one goal, that if achieved, would make the next 365 days the best 365 days?”

It doesn’t have to be figured out today.

Meditate on it.

Pull out your notes in your phone when you find clarity.

Write it down if you keep a journal on you.

Then after you go to bed, wake up and look at your list and ask…

“If I achieved this goal, by what percentage would my life improve?”

We are picking ONE BIG GOAL.

Once you pick your goal,

2. Build your system to achieve the goal.

This part is easy.

Just ask yourself,

“If I could only do 1-3 things to achieve my top priority goal, what would those 1-3 things be?

Why do this?

It erases the fluff.

We take advantage of the 80/20 rule.

80% of your results come from 20% of your efforts.

So what are those things that deliver the most results.

If you are a salesman and your big goal is become the top salesman in the company,

your process might be:

-Make 50 calls every day

-Read 1 sales book every month

-Go to one sales seminar every quarter

If you want to lose weight it may be:

-Drink one gallon of water every day

-Workout 3-5 times per week

-Sleep 7-9 hours every night

Figure out where you can get your best results from the least amount of effort.

Next

3. Block off time for your goals everyday

You can’t expect to achieve your goals if you never make time for them.

If you are just waiting to see what time you have left at the end of the day, you’ll never get results because there is no consistency.

Whatever you can realistically squeeze in every day whether it be 1 hour or 4, schedule it.

Then with some of this time…

4. Evaluate yourself weekly

You can’t improve very much without measuring.

Plus when you check in every week, you get to see how far you have come.

You are also zooming out a bit.

Sometimes you fall off for a day and feel like you have messed everything up.

But what about for the week?

Or for the month?

Count those wins.

They add up fast and you will have to rely on them when you aren’t feeling your best.

And perhaps your original 3 tasks weren’t the best options.

This weekly assessment allows you to tweak your process when needed.

Test.

Discover.

Adapt.

And last but not least…

5. Write down your goals like they have already happened

Don’t ask me why this works…

But it does!

Every goal I have done this with, I have achieved.

A couple years ago I had gotten out of a long term relationship and had some time to process it.

I sat down and wrote everything about the wife I WANTED.

But I wrote it like she was already in my life.

I wrote things like…

-My wife has beautiful brown hair and eyes.

-She supports me and all my crazy dreams

-She is easy to get along with and always down for adventure

And wouldn’t you know…

I am marrying her this year.

I am not saying this to brag on my fiancee (But you can’t rack up too many points, fellas)

*humble flex, here she is*

I am simply saying magic happens when you speak as if your dreams are already yours, 

Time just hasn’t caught up yet.

And that’s it.

Contact me in a year if this process worked for you.

And if your goal is fitness related, click here.

Thanks for reading, folks!

Now go forth and do great things!

What is HIIT? And why should you add it to your routine?

The most obvious place to start with explaining HIIT training is to define it.

HIIT stands for High Intensity Interval Training. 

It has become a very trendy topic in the last few years because we all continue to get busier and busier with our daily lives. 

It has gained its popularity because HIIT is one of the most efficient ways to workout.

The way it works is taking multiple exercises and doing them in intense bursts, typically between 30 seconds to a minute. 

You then follow up with a short rest or lower intensity to workout for a shorter interval, typically 15-30 seconds

So a HIIT workout could look a lot of different ways considering you can do it with basically any exercise but an example would be:

Jumping Jacks for 30 seconds

15 second rest

Push Ups for 30 seconds

15 second rest

Body weight Squats for 30 seconds

15 second rest

Mountain Climbers for 30 seconds

15 second rest

And then repeat the cycle 5 times.

You can count that these are only 3 minute cycles and, if you did 5 rounds, it would only take 15 minutes.

And that’s it!

That’s all HIIT is.

It has unlimited variety as you could do this with sprinting and walking on and off, swimming, biking, functional training, or whatever form of exercise you please.

The benefits include:

  • Burning more calories, faster
  • Increased Metabolic Rate (more calories burned while resting)
  • Reduced heart rate& blood pressure
  • Burns fat
  • Builds muscle(assuming you are doing some form of strength/functional training)

So if you have an interest in receiving any of these benefits, then HIIT is probably for you!

In addition to these benefits, HIIT is a natural way to get in some cardio because you are working as hard as you can in these bursts of activities. 

This is going to cause you to breathe heavy and sweat plenty.

All in all, depending on how you do HIIT, it is a great tool to add variety to your workouts and challenge yourself.

We currently offer 3 complimentary HIIT classes per week, and are launching a new one Friday called Finish Line Friday to finish your week off strong!

To see our class schedule click here.

I hope it helps you HIIT your fitness goals…hehe…sorry…that’s all I got.

Have a great day!

The 2021 Blueprint for Health and Happiness

By Ryan Williams

I never set New Year’s resolutions.

To me they are overrated.

There is a reason why 90% of resolutions fail within the first two weeks.

It’s because everyone is focused on the wrong thing. 

It’s NOT about goals.

It’s about the journey.

It’s about the systems you put in place. 

I strongly suggest grabbing a pen/paper.


Then write down what systems you are going to implement.

This will get you MUCH farther.

So, let’s start thinking about our systems…

The first half of fitness and health is EXERCISE.

When it comes to exercise, there are three main pillars to think about:

Strength Training. 

Flexibility

And Cardio.

You can’t go all in on one and neglect the other’s and expect to be your healthiest self.

Strength or Resistance Training simply entails strengthening your muscles by lifting weights, using resistance bands, or doing push ups and similar body weight activities.

Strength training has the obvious effect of making you stronger and fitter.

However, it also supports bone health, boosts energy and mood levels, and speeds up the rate at which your body burns calories.

You ever see lean, shredded gym rats that you know for a fact have never stepped on a treadmill?

It is because of their higher muscle mass causing their body to burn more calories.

So if you are looking into losing some 2020 weight, don’t neglect strength training because it will just make weight loss easier for you.

And if you don’t know where to start with strength training, we have excellent personal trainers on staff to show you the way.

Next is flexibility. 

This is probably the most neglected of the three pillars.

The flexibility pillar of fitness is incredibly important to maintain your range of motion and refrain from having injuries.

To satisfy this area, yoga or a simple 5-15 minute stretch routine before you workout will suffice. 

Regardless of which method you choose to maintain and develop your flexibility, it is great for improving your posture and mood, decreasing soreness, and enhancing physical performance.

The Plex offers complimentary yoga classes to help you with this, otherwise, there are plenty of great stretching videos available on youtube.

Last, we have cardio.

This is simply increasing your heart rate and oxygen intake.

You can train for cardio purposes through running, walking, dancing, boxing, swimming, or a variety of other sports.

Cardio is going to increase blood flow to the brain, increase lung capacity, and aids in weight loss.

It is often looked as as only a weight loss mechanism, but there is a grocery list of benefits for your heart, brain, lungs, and circulation.

So make sure you figure in some form of cardio into your plan for 2021.

And that covers fitness!

Strength Training.

Flexibility.

Cardio.

Not so scary or difficult, right?

Now think about what systems work for you…

How many times a week can you realistically shoot for to target these three areas?

Don’t worry so much about losing X number of pounds.

Focus on how many times you need to strength train, stretch, and do some form of cardio in a week to meet your weight loss goal.

Personally, I would recommend aiming for 2-5 times a week on strength training with a stretch routine catering to whichever muscle groups you plan on targeting prior to your workout.

Then shoot for some sort of movement everyday even if it is just walking your dog.

If you can go for a run a time or two a week, do it.

If you like swimming, come swim in our lap pool.

If you like boxing, come take our fight club class.

It doesn’t have to be stressful or difficult to plan out what works for you.

Now exercise is half the battle.

The other half is nutrition.

We are talking about systems so we need to think about what works for you.

In Dr. Tim Reynolds’ new book, Living Every Minute, he says,

“Create a plan that allows you to eat healthy during the 85 percent of the time when it really doesn’t matter what you eat. By healthy I mean lean meats, complex carbohydrates, and plenty of fresh fruits and vegetables. Then enjoy and don’t worry about the other 15%. Eat guilt free.”

That’s the 85/15 rule.

You can’t set up a successful nutrition plan if you are over-restricting what you can eat. 

You have to allow yourself to enjoy the foods you love.

And ideally, you find foods you love in the healthy category that you should be eating from 85% of the time.

I won’t elaborate too much but, whether you plan to meal prep, cook every night, eat out, or a combination of the three, the 85/15 rule applies.

With eating out, I will say looking up menus ahead of time, especially if they have nutrition info, will be great way to stay on track with your nutrition.

You need to be thinking long-term.

What is a plan you can sustain for life?

Not just what fad diet can I lose 20 pounds on real quick.

Because if you can’t sustain it, you won’t keep the weight off anyway.

You ever hear that money quote…

“It’s not what you make, it’s what you keep”?

Same concept.

It’s not what you lose, it’s what you keep off.

In addition to your nutrition, proper water intake is going to be a key component of your system you are creating.

The benefits of drinking water are numerous, but the main ones I want to highlight are water helps flush your system of waste and toxins, lubricates your joints, and helps with delivering oxygen throughout your body.

In addition, if you are trying to lose weight, drinking lots of water is very filling and will help keep snacking and overeating from sabotaging your progress.

The standard for how much you should be drinking is to take your body weight in pounds, divide it by two, and drink that many ounces of water.

So if you weigh 200 lbs., divide it by two (100), you should be drinking AT LEAST 100 ounces of water per day. 

This is what you should strive for minimum, but it is a very accomplishable daily goal.

Finally, if you are going to be putting in all this work into exercise and nutrition, the last thing you need to prioritize is SLEEP.

You probably already wish you were getting more of it, but if you are going to get back in shape, your body is going to need the extra rest to recover properly.

If weight loss is a goal of yours this year, sleep is essential in curbing hunger. 

If you are consistently only getting 4-5 hours of sleep per night, your body is going to want to consume extra food to try to make up for the lack of energy you have.

A proper 7-9 hours of sleep will give you adequate rest so that your body isn’t starving all day.

Furthermore, if you are taking strength training seriously, your body NEEDS sleep to heal your muscles.

Your muscles are literally tearing whenever you train them, and that sore feeling a day or two after a workout is your body trying to heal those tears and become stronger to withstand the next time they are stressed out.

And if you are not sleeping enough, your body will not heal those muscle tears properly and it will be difficult to recover.

So figure out what you have to do to ensure you are getting in bed early enough to get 7+ hours of sleep every night.

AND THAT’S THE BLUEPRINT!

To recap:

Exercise

-Strength (Train 2-5x per week)

-Flexibility (Yoga and/or stretch routine before lifting)

-Cardio (Move every day and find cardio you like and can sustain)

Nutrition (Exercise the 85/15 rule, and proper water in take every day)

Sleep (7-9 hours per night)

Not bad at all, right?

I think this is doable for almost anyone.

If 2020 wasn’t the year you’d hope for, I’d bet your health had a direct effect on it.

There is a lot going on in the world right now that we can’t control.

But one thing we can control is our health.

It is not something you can cheat.

It takes deliberate effort and execution.

It takes patience and persistence.

But I can promise you it is well worth it.

Having your health in check spills into every other area of your life.

It pays, perhaps, the highest dividends of any pursuit you choose to take on.

If 2021, for you, is a year to bounce back, this blueprint will guide you into better health and happiness.

If you’d like to see our wonderful facility and how we can help you with your fitness dreams, click here and take the first step.

Thank you for taking time to read and Happy New Year!

How $1.83 Can Completely Change Your Life

It sounds too good to be true, but it’s not.

$1.83 is all it takes to improve every aspect of your life.

It will improve your health.

It will improve your sleep.

It will improve your marriage.

It will make your relationships better.

You’ll have more energy with your family.

Your sex life will improve.

You will make more money.

You will be more productive.

You will respect yourself more.

Others will respect you more.

All for $1.83 per day.

I’m not joking. 

Let me explain.

Your health is where everything begins in life.

It doesn’t matter how rich you are,

If you have poor health, you are still poor.

It doesn’t matter your social status.

If you have poor health, it means nothing.

It doesn’t matter what a beautiful family you have started if you never have the energy to make magic moments with them.

Getting your health in-check spills into every area of your life.

It makes you more effective, more ambitious, and, most importantly, more confident.

All it takes is $1.83 per day.

A monthly membership at our gym is $55 per month on a 12 Month Contract.

That averages out to $1.83 per day.

That gets you started.

The magic happens the moment you step into the gym.

You can get in shape at any gym, but the odds are in your favor at The Sportsplex.

We are a community of driven individual of various stages of life and fitness.

We have trainers to help you get started and stay accountable, group classes to integrate you into the community and make it more fun, and a laundry list of amenities to make your fitness journey an enjoyable one.

Invest less than two bucks a day in yourself and make a commitment that will improve every area of your life.

If you are ready to make this commitment, click here and let’s completely change your life.

3 Tips to Get Over the Dread of Going Back to the Gym

Look, we’ve all been there.
Especially this year when we didn’t have a choice but to be stuck in our homes for an extended period of time.
You sit out of the gym for a little while, and you feel how out of shape you have gotten and you know it is gonna be tough to get back to where you used to be.
It is daunting.
It is stressful.
You wish you could hit the easy button and transform to where you were before Covid or high school or whenever it was that you felt good.
Or maybe you never had any guidance growing up and you don’t feel like you have EVER been in very good shape.
Well, I won’t lie to you…
It will take work.
It will take consistency.
It will take time.
But you can stack the odds in your favor.
That’s why I’m bringing these 3 things to your attention!

The first tip is Group Exercise.
Exercising with other people takes the “work” out of working out.
You are surrounded by good energy.
You have people all around you with similar goals.
Them being there helps you push through the workout.
And by the time you get through, you can’t even believe it has been an hour.
And oftentimes, you wish it was longer!
At the Sportsplex, we offer over 70 Complimentary Group Exercise classes per month for our members to take advantage of.
So you don’t have to walk into the gym and see 100’s of machines and feel overwhelmed.
Ease into it with group workouts.

Next, we have Personal Training.
Sometimes it is just difficult to hold yourself accountable when you are starting out.
You haven’t re-established your identity as a gym goer and healthy eater yet.
All you need is a little help.
We have trainers that will set you up with workouts that will whip you into shape and meal suggestions to get your nutrition to where it needs to be in order to meet your goals.
If you struggle with staying committed, a trainer is all it takes to push you to keep the promises you made to yourself

Lastly, Treat Yo Self.
Staying committed to a gym and diet routine is difficult if you don’t like any part of it.
How about you start rewarding yourself?
We have saunas and a steam room for you to relax and unwind in after you get done with your workout.
Think about the reinforcement your brain gets if you treat yourself every time you workout with 20 minutes of quiet in the sauna every day.
It will start to crave going to the gym.
Once you hit that point, how easy will it be to keep up?
Pretty easy if you ask me.

And that’s it!
3 ways to make the gym less dreadful to get started or started back up.
I hope this has been helpful.
If you want to come to try us out, click here.

The Dirty Little Secret Most Other Gyms Don’t Want You To Know About.

You are probably already familiar with this, but you’ve just never heard it put into words before.

Have you ever gone to a new gym…

Everyone is enthusiastic towards you while signing up, but after you become a member, it doesn’t seem like they care if you fail or succeed!

It’s very common.

But here’s why it happens…

THEY ALREADY HAVE YOUR MONEY.

You are under contract, generating them money every month.

What do they care if you lose the weight you wanted or put on the muscle you’ve been dreaming of?

I can’t speak for every gym, because I certainly believe there are some gyms like us at the Sportsplex that truly care about your fitness goals.

Whether you’re just getting started or getting started back after COVID, we have everything you could possibly need to stay on track.

Whether you need a trainer to stay on you and hold you accountable or just prefer exercising with a group to take the monotony out of showing up to the gym every day, we know we can take away the fear of letting another New Year’s Resolution come and go with no results.

Our trainers have produced incredible results for our members, and we offer over 70 complimentary group exercises per month from spin to yoga to dance.

Then, when you get done, you can hit our saunas and enjoy a fresh meal from our on-site cafe to fuel up properly and not let your work go to waste.

So, come change it up this year!

Sign up to a gym that cares AFTER you sign up, too.

I would be willing to bet, you’ll see progress like you’ve never seen before.

If you are interested in trying a free week so I can back up what I’m promising, click here to get started

How to Create a Structural Foundation that Will Help US Crush Life

How to Create a Structural Foundation that Will Help US Crush Life

by Chase Livingston

If we want to build a strong life, we are going to need strong bodies. This entails more than just getting large biceps or being able to lift hefty amounts of weight. It means building upon a solid foundation that will enable us to progressively grow without sacrificing our muscular integrity and putting ourselves at risk for injury.

Building a solid foundation involves making sure our core muscles and stabilization muscles are doing their job, so our prime movers and their counterparts can work properly. When this is compromised, we end up with what is known as synergistic dominance, or worse, muscular imbalances.

From years of sitting at a desk and neglecting proper posture, many of us have developed tight hips, an overactive chest, and an underactive lower back. This will manifest itself in the body with an arch in our lower back, rounded shoulders and our heads protruding forward. Our smartphones and computers which provide hours of scrolling through social media feeds do not assist much with this.

Most of us out there carry these imbalances with us. I, myself, am going through corrective exercises to help restore balance and muscular integrity to my body. It’s taken us years to get to this place and it’s something that won’t fix itself immediately. Fortunately, there are things we can do to fix this problem.

First, we must become more aware of our bodies. We don’t pay enough attention to ourselves when we slouch or go through the same repetitive motions that cause these ailments. Bringing awareness to our posture and the parts of our body that ache can help tremendously. Second, take frequent breaks at work and use your breaks efficiently. Go for a short walk or stand up and stretch at the very least. Third, speak to a professional about getting a postural analysis assessment and pinpointing exactly where your imbalances are.

Here at The Plex, we have multiple personal trainers who are professionally qualified to help you find out where your muscular imbalances are located. We can offer specific exercises on how to correct these imbalances with a workout program to prevent them from returning. This will lay the foundation for us to continue building the body and lives we desire.

Chase Livingston is a certified Personal Trainer through the National Academy of Sports and Medicine. He holds both Yoga and Meditation certifications, and he enjoys helping others unify mind, body, and spirit.

SPRING IS FOR POWER CLEANS

SPRING IS FOR POWER CLEANS

Written by Russel Roeger

It’s necessary to train the body in a way that simulates real life motion. It’s rare that we use one muscle group at a time in an isolated way. Think of getting up in the morning and rolling out of bed, or just getting up off the floor after some core work. Without thinking about it, you are using every muscle in your body at the same time. In the same way, a Power Clean forces you to move your whole body together to perform the exercise. When you perform the Power Clean you are activating your entire posterior chain which includes all the muscles of the back, glutes, hamstrings, and calves. You’re also using your traps and arm muscles. This is a great exercise to create more strength for sports or just to become a more rounded and efficient weight lifter!

The Power Clean, also simply known as a Clean, is an Olympic lift exercise that utilizes all the muscles of the body in unison. It’s great to train muscles and muscle groups in an isolated way to maximize growth and easily plan rest time.

To perform the Power Clean properly, there are a few things to pay close attention to regarding your form to make sure you don’t injure yourself. The most important thing is to make sure you’ve properly warmed up your body and are ready to perform the exercise. Always listen to your body! Make sure the weight is a manageable for you. You should have an idea of your weight limit based on other exercises you use. If you’re not sure of a proper weight, then always start light and work up to a heavier weight. If you’ve never performed the exercise before, it’s smart to have a spotter.

Proper form consists of 6 key points:

  1. Your feet should be placed slightly wider than the hips, or your usual squatting distance.
  2. Drop the hips. Keep your back straight from hips to the top of the back. Keep your chin up and arms straight down and under your shoulders. The bar should be close to the legs and shoulders over the barbells. Drive up through your heels, keeping your back straight and at the same angle until your legs are extended. This is a quick power move.
  3. From there, you stand upright, pulling the bar straight up until you’re fully extended. Then, push your hips forward at the top for the last bit of power.
  4. From there, you squat back down, pulling yourself under the bar by rotating your grip and elbows underneath it until it’s resting at shoulder height and against your neck in a front squat position. Continue your squat to absorb the weight of the bar as it falls back down.
  5. At the bottom of the squat, push the bar up in that position, driving again from the heels.
  6. Rinse and repeat! Doing 3 to 4 sets of 6-8 reps is a good starting point!

Come find me on The Hilltop any time. I’m here for you whether it’s spotting, checking form, or if you’re searching for a great personal trainer! I’m here to help you achieve your goals and to help you learn to love your workouts. Working out should be hard but satisfying. It can be much harder than it needs to be without the support and guidance of a trainer. I personalize every workout to your specific needs and interests and show you can do so much more than you may believe you can do!

About the Author

Russell is a certified personal trainer and an under-grad in the TAMUT Kinesiology Program.  He regularly helps clients increase their confidence in accomplishing goals that lead to a healthier and happier lifestyle.

Pregnancy and Fitness

Pregnancy and Fitness

Written by Carmen Engledowl

Pregnancy is exhilarating, exciting, and life-changing. You might be flaunting glowing skin, great hair, and loads of energy. On the other hand, it is also exhausting, stressful, and scary. The miracle of life sometimes means Mommy is uncomfortable and dealing with heartburn, mood swings, and morning (er’ all-day) sickness. Things are swollen, hormones are causing acne in places, and the forgetfulness that is pregnancy-brain is inconveniencing daily life. It’s important to find support and friendship. Connecting and chatting with others who are going through the same thing as you can make you feel so much better about all the “extra” things that come along with pregnancy. The gym is a great place to do that!

There are so many benefits to staying active throughout your pregnancy. Regular exercise during and after pregnancy can alleviate pain, improve posture, build the stamina needed for labor and delivery, and relieve stress. Doctors are increasingly encouraging women to exercise regularly, both during and after their pregnancies. Both pregnancy and the labor process take a lot out of you, so these exercises can help you keep your strength and endurance up to at least make the process a little easier!

Don’t just take our word for it! Even the American College of Obstetricians and Gynecologists (ACOG) tote the benefits of exercise and a healthy lifestyle for pregnant women saying, “Women who begin their pregnancy with a healthy lifestyle (e.g., exercise, good nutrition, non-smoking) should be encouraged to maintain those healthy habits. Those who do not have healthy lifestyles should be encouraged to view the preconception period and pregnancy as opportunities to embrace healthier routines.” Additionally, “Pregnancy is an ideal time for behavior modification and for adopting a healthy lifestyle because of increased motivation and frequent access to medical supervision.” If you don’t have the healthiest lifestyle now, what better reason to start than having a little person inside you being dependent on your health? Don’t just start being healthy for yourself, do it for your baby too!

The ACOG assures us that there is minimal risk in engaging in regular exercise during pregnancy. They actually found that it improves or maintains physical fitness, helps with weight management, reduces the risk of gestational diabetes in obese women, and enhances psychological well-being!

All workouts, including ones for those who are expecting, should include aerobic or cardio work, strength training, and stretching.

Here are some areas to focus on when pregnant and that you can expect to do in our Prenatal Fitness Class:

1. Strengthening your three-dimensional core musculature to help keep the lumbopelvic complex from making postural shifts that lead to pain. Incorporate exercises like the wood chop or the side plank.

2. Focus on the posterior chain to counteract all the added weight on the front of the body. Strengthen the upper back and glutes, as well as mobilize the lower back. Bent over rows, glute bridges, and cat-cow yoga poses are a few exercises you can incorporate to address those issues.

3. Babies in utero can drop the pelvic floor up to an inch, so it is important to make sure your body is strong and prepared. Kegel exercises to strengthen the pelvic floor are recommended before, during, and after pregnancy. Focus on contraction and active relaxation of these muscles.

If you would like some guidance and support, come join our Prenatal Fitness Group X class! We are now offering a class that is made just for our expecting mommies! In this class we will start out with cardio to warm up for strength training with both body weight and free-weights and then move on to mobility and stability exercises. It’s the perfect class to help relieve those aches and pains pregnancy can cause while strengthening the body and keeping both mommy and baby healthy! Come hydrated, dressed comfortably, and ready to move!

Consult your physician or OB-GYN before beginning any new workout regimen. We will have a short prenatal information form for you to fill out as well in order to ensure we offer you attentive care during the class. Pregnant women who have experienced vaginal bleeding, premature rupture of membranes, or are at risk for preterm labor should not engage in exercise and will not be able to participate in this class.

Carmen is a Certified Personal Trainer through the American Council on Exercise and holds a specialty in Prenatal/Postnatal Fitness. She’s a mother of two herself, and has a passion for helping people.

Fitness is a lifestyle,
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