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February 2013

The Ultimate Exercise Facility!!

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..And Just like that…the construction of the expansion to Fitness Results begins!!! It is the first day of construction and we are very excited! This is the beginning of more and more fitness fun for all of our Fitness Family! In case you didn’t know, there is going to be a rock wall for climbing and lots more space for our Kangoo Classes and Fitness Boot Camp. Keep in mind as well that we are going to be training with TRX suspension trainers in a group setting as well.  There will be something for all tastes. We here at Fitness Results just want to make sure that all our fitness family has a wide variety of ways to meet their fitness goals. Get ready! Construction will be complete very soon! We are building the ultimate exercise facility all to help YOU BUILD YOUR ULTIMATE BODY!!!

Update our Expansion

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By: Yvette Patterson

If you were following us back in October we posted pictures and information about the expansion of our new Group Fitness area for Fitness Results Upland.  We wanted to update you on the progress of the new building. Plans are currently at city planning waiting for approval .  As soon as plans are approved the rest of the process should be quick as our construction crew is ready to go.   Here is the layout you can look forward to seeing soon Fitness Results Expansion Plans

If you open up this attachment you will notice the Rock wall on the south side of the building.  The Rock wall will be used for bouldering which is a great total body workout.  This is not a top rope wall, instead of heading up the wall you will traverse across the wall.  Another great program we will begin to offer with the new expansion is TRX training, in the center of the layout you will notice RIP Training.  This is the area where the TRX suspension rack and bands will be located.  If you feel like punching something, no problem we have even considered that in this expansion.  We will have a area for hanging bags which are a lot of fun and a great workout!  The lower level will be open with plenty of room for our awesome Boot Camp and Kangoo Jumps classes.  In addition to all the new exciting programs we are going to offer we will also be expanding our products to offer you more nutritional options, Kangoo Jumps, TRX Straps, and Fitness Results clothing.  We are really looking forward to offering these new and exciting opportunities to our clients to strengthen their bodies inside and out.

Opening Spring 2013!

Dumbbell Shoulder Press

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Dumbbell Shoulder Press

Start

DB shoulder press
Dumbbell Shoulder Press Starting Position
  • Sit on the seat of a bench with dumbbells resting on the thighs, feet are flat on the floor
  • Back is straight and trunk is stable (contract abdominals)
  • Raise the DB’s to the shoulders palms facing out in front.

Upward Movement

DB shoulder press
Dumbbell Shoulder Press – Extension
  • Press dumbbells upward
  • Do not arch the lower back, raise the hips, or push upward with the legs
  • Continue pressing the dumbbells until the elbows are fully extended in line with shoulders.

Downward Movement

  • Lower the dumbbells in a slow and controlled movement back to your shoulders
  • Keep the wrists rigid, abdominals stable.

 

Targeted Muscle: Shoulders

[youtube=http://youtu.be/pMyQwpaJCfs]

 

 

Dumbbell Deltoid Fly

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Dumbbell Deltoid Fly

Start

Deltoid Fly
Dumbbell Deltoid Fly – Starting position
  • With Dumbbells in each hand, stand with feet shoulder width apart, knees slightly bent
  • Bend over while maintaining slightly bent knees
  • Bring shoulders back to a comfortable position bending at hips
  • Chest out, shoulders back and the neck in line to create a flat not rounded, back position, abdominals stable
  • Allow the hands to hang 99% of a full extension

 

Upward Movement

Deltoid Fly
Dumbbell Deltoid Fly
  • Keeping your arms straight, raise your arms up to full contraction
  • Keeping your hands slightly out in front of the shoulders
  • VARIATION: Slightly bend arms at the elbow. Focus pulling the arms up and forearms will follow. Keep your forearms in the same plane as elbows. Keeping elbows slightly out in front of the shoulders
  • Back and neck straight and abdominals stable

Downward Movement

  • Lower the dumbbells slowly and under control
  • Do not allow any movement to occur at the elbow joints, only the shoulders
  • Keeping strict form

Targeted Muscles: Rear Deltoids 

[youtube=http://youtu.be/4Vr3x389j24]

 

Dumbbell Side Lateral Raises

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Dumbbell Side Lateral Raises

Start

DB side lats
Starting Position – Dumbbell Side Lateral Raises
  • Feet shoulder width apart, knees slightly flexed, trunk erect and stable (contract abs)
  • Hold Dumbbells at the side of your body, palms facing in
  • Elbows should be fully extended in the starting position
  • Variation: Arms slightly bent

Upward Movement

  • Raise both arms out to side of body to shoulder height
  • Keep elbows extended and wrists rigid
  • Variation. Arms slightly bent Focus on pulling the elbows up to shoulder height away from torso in line with your shoulder. Keep your forearms in the same plane as elbows with wrist straight 
  • Movement should be slow and controlled
  • Do not shrug the shoulders, back & neck straight and abdominals stable
DB side lat raises
Variation: Dumbbell Side Lateral Raises arms slightly bent
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Dumbbell Side Lateral Raises – Straight Arms

Downward Movement

  • Lower the DB’s slowly and under control
  • Do not bounce the DB on the thigh at the bottom
  • Keep the erect upper body posture and the knees slightly flexed, abdominals stable

Targeted Muscles:  Deltoid (Outer shoulder) 

[youtube=http://youtu.be/ADxSdedBMJ4]

Dumbbell Side Lateral Raises – Straight Arm

Leg Curl

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Seated Leg Curl

Start

Beginning of Leg Curl
Beginning of Seated Leg Curl
  • Place ankles on resting pad of machine and lock down the thigh pad so your leg is snug
  • Contract abdominals, keeping them stable at all times
  • Hands should be grasping handles of machine for support

Upward and Downward Movements

Leg Curl Starting
Leg Curl Movement
  • Slowly bend the knees so the feet move down toward the buttocks
  • Do not let hips and back arch, bend during this movement
  • The movement should be smooth and controlled
  • After full curl is complete, slowly lower legs back to a straight positon

Targeted Muscles:  Hamstrings

[youtube=http://youtu.be/KQON4plGCWY]

Leg Extension

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Leg Extension

Start

Starting Position of Leg Extension
Starting Position of Leg Extension
  • Sit on machine bench with back well-supported
  • Keep trunk erect and stable (contract abdominals)
  • Points of contact: Buttocks and thighs against seat as well as back and shoulders against back support
  • Hoot feet behind padding of the moving portion of the machine
  • Knees should be bent to approximately 90 degrees
Leg Extension at full extension
Leg Extension at full extension

Upward Movement

  • Straighten knees in a smooth, controlled motion
  • Do not allow lower back to flex forward or pelvis to rotate (keep abdominals contracted)

Downward Movement

  • Lower legs to starting position
  • Do not allow back to arch or pelvis to rotate (keep abdominals contracted)
  • Movement should be smooth and controlled

Targeted Muscle: Quadriceps 

[youtube=http://youtu.be/KuWMzGAf_Vg]

Leg Press using Machine

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Machine Leg Press

Start

Start postion of Leg Press
Start postion of Leg Press
  • Place back against seat back and shoulders up against the shoulder pads.
  • Feet about shoulder width apart or slightly greater
  • Toes angled slightly outwards
  • Keep abdominals strong and back pressed into machine

Forward Execution

  • Release weight, controlling the movement lower knees to chest
  • Do not let knees drop, lower knees until they are parallel with the ledge where the feet are placed (if able)
  • Keep back flat and don’t let the knees pass the toes when lowering the weight
  • When lowering the weight, keep the knees in line with the toes; do not let them fall in or out
Leg Press at Full Extension
Leg Press at Full Extension

Backward Execution

  • Keeping weight evenly distributed between feet, extend legs straight up in a controlled forceful manner.
  • Do not let the knees or toes lift up when pushing the weight back up

Targeted Muscle: Quadriceps, Hamstring, Glute, Gastrocnemius

[youtube=http://www.youtube.com/watch?v=p5E6OWzFrWA&feature=youtu.be]

3 Day Workout

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By: Yvette Patterson

A good 3 day weight workout is the platform in which any person can build on.  Lance McCullough from Fitness Results Upland put together a superb 3 day workout plan you can use at whatever gym you attend.

If you have never lifted before use light weight to begin for a good 1-2 weeks then slowly increase the pounds on each exercise.  Its good practice to keep a workout journal to track your progress.  The journal should include the exercise, how many sets you accomplished, the amount of repetitions in each set, plus the pounds lifted.  It is also important to include daily notes on how your body is responding to the workout; from things like too sore, not sore at all or just felt great.

Lastly, its important to feed the muscles with good lean protein within 30 minutes after your workout is complete.  Water is also important to your bodies recovery.  Fueling your body with a healthy meal after a workout will go a long way in help your body respond better the next time you hit the gym.

3 Day Workout (in order)

Day 1 Exercise Set Rep
  Chest Press *1 + 3 8 – 15
  Incline Dumbbell 3 8 – 15
  Lateral Pull Down *1 + 3 8 – 15
  Low Row 3 8 – 15
  High Row 3 8 – 15
Day 2      
  Leg Press 4 working up to  7-10 20 – 10

Start with lower weight and more reps then move up to more weight with less reps
  Leg Extension 3 – 4 10 – 15
  Leg Curl 3 – 4 10 – 15
Day 3      
  Dumbbell Shoulder Press *1 + 3 8 – 15
  Dumbbell Side Lateral 3 10 – 15
  Dumbbell Deltoid Fly 3 10 – 15

*First set is a warm up; very light weight


Enjoy the workout and remember to follow us for more workouts you can do from home, on vacation  or when your in a time crunch.  Happy Lifting!

Fitness Results and You

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by: Yvette Patterson

How’s your  2013 Health and Fitness resolutions going?  Can you believe January 2013 has already passed us up!  February is in full swing so before we get in too deep its time to evaluate how your doing with your new 2013 goals.  Are you on track, did you surpass your expectations, did the month fly by so fast you haven’t even started or better yet written your goals down?  Where ever you ended your first month we would like to offer you a little help and motivation.

Throughout the year we will be posting workout plans, exercise tips and technique details to help get you in shape.  Lance McCullough Owner and Trainer of Fitness Results Upland will be putting together plans throughout the year to help you at home, work, during travel or even when your at the gym!  Being a trainer Lance has detailed out the technique for each exercise so you can get the most out of your workout.  Throughout the months you will see specific exercises posted that will have detailed notes on proper body positioning and correct exercise execution.  We will also add a video with each post for you to review and mimic.

Fitness Results is really excited to offer you this great resource.  Remember to subscribe to our blog so that you can have the latest information as it post.  Please send us your feed back and keep us up on how you are doing in keeping your fitness goals.

Wishing you Health and Fitness in 2013 and beyond,

Fitness Results  

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