Personal Training Upland
I wanted to let you know that Fitness Results of Upland, CA will be hosting a TRX Rip Training Course that will provide Continuing Education Credits and will show you how to incorporate a range of TRX strength and flexibility exercises.
This course will really help you create innovative and fun classes that can work for all fitness levels!
All the information about the class is on the following link trxtraining.com/education.
The class is on 7/21/2013 from 9:00 AM – 5:00 PM. The location is at 1842 W. 11th Street, #G & H. Upland, CA 91784
Don’t forget attendees receive discounts on TRX’s, Educational DVD’s and Guides!
I look forward to seeing all of you there!
Yours in health and fitness,
Dumbbell Deltoid Fly
- 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
- 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
- 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
Chest Flat Bench Press
- Lie on the bench, back flat
- Hold bar with the hands approximately shoulder width apart
- Hands must be equal distance from the center of the bar
- Lift the bar from the supports holding over the upper portion of the chest
- Lower the bar slowly with the elbows out until it touches the chest
- Keep wrists rigid, the forearms perpendicular to the floor and parallel to each other. The grip width will determine how parallel the forearms are to each other.
- Extended the arms straight up to complete the exercise
- DO NOT forcefully lock the elbows
- DO NOT arch the lower back or lift the buttocks from the original position
Targeted Muscle: Chest
Lateral Pull Down
- Adjust seat so feet can touch the ground
- Ensure that the thigh pad is snug on top of thigh
- Grip the bar at a wide, even position. Palms are facing the machine
- Sit down with thighs under thigh pad, feet on the ground, back straight and abdominals stable
- Maintain an upright position and pull elbow down to full contraction, hands will follow.
- Back straight and abdominals stable
- Slowly return the bar to the start position
- Maintain strict form throughout
Targeted Muscle Group: Back – Lats
Primary Muscles Used: Latissimus Dorsi and Pectoral Major
Low Pulley Row
- Sit on the bench, upright position
- Feet on foot pads, knees slightly bent
- Grip handles, palms facing each other – returning to upright position
- Back straight and abdominals stable
- Pull your elbows back keeping them close to the body, to full contraction, your hands will follow
- Continue to keep your back straight and abdominals stable
- Slowly extend arms to return handles to starting position
- Back straight and abdominals stable
- Keeping strick form throughout exercise
Targeted Muscle Group: Mid Back – Lats
Primary Muscle Used: Latissimus Dorsi, Deltoid Muscles
What if you went to your doctor because you were not feeling very well and upon completion of a thorough examination, the doctor simply prescribes a healthy workout regimen and nutritious meal plan as your treatment? It seems as though this is going to become a more frequent occurrence for preventative healthcare. As more and more individuals realize that they are not living very healthy lifestyles which could inevitably bring about diseases such as Type 2 Diabetes, they may also be realizing that some form of self treatment is not that difficult to implement. Does it really take a doctor to tell someone that they need to eat healthy foods and exercise in order to prevent sickness? Whether it does or not, that is what doctors are going to be doing as is explained in an LA Times article published on the 9th of January 2013 by Melissa Healy.
Basically, the article explains that those that are obese and/or at risk of developing Type 2 Diabetes will be “prescribed” the Diabetes Prevention Program. This program simply consists of a 12 week session in which a coach teaches the individuals to lose five to seven percent of their body weight, limit fat and caloric intake, track and control portion size and overall food intake, and ensure that they are getting at least 150 minutes of exercise each week.
Those that participated in and adhered to the aforementioned program were able to reach weight loss goals in approximately three months and were able to maintain a healthy weight for more than a year. The results were that they mitigated their risk of developing Type 2 Diabetes by 58 percent, as was published in the New England Journal of Medicine in 2002.
This article also touches on how the government might implement these practices in regard to healthcare and insurance. For example, these programs for weight loss and lifestyle modification will be available to patients through their health insurance. So health insurance could essentially pay for your gym membership. The take-away from that would be that in utilizing these preventative techniques, the government will be preventing illness rather than treating it at a greater cost later on.
Nonetheless, we all need to eat healthy, nutrient rich, properly portioned meals. it is also very important that we exercise regularly. We don’t need to visit a doctor to figure that out. Visit your local gym and talk to a Personal Trainer. They can help you on your way to a much healthier lifestyle, not to mention diabetes prevention before it becomes a concern at all. There is a saying that goes like this: “If you do not make time for exercise now, you will have to make time for illness later!” Make time to live a healthy lifestyle NOW.
They say that breakfast is the most important meal of the day, right? Well maybe so, maybe not. I guess it all depends on how you use it. According to an article published in Yahoo Sports on the 27th of December 2012, titled, “The Greatest Weight Loss Myth Ever Told,” we should be skipping breakfast in order to lose weight. The article states that the “greatest myth” is that breakfast IS the most important meal of the day and that we shouldn’t go without it.
The basic premise for this type of behavior is to decrease overall caloric intake. Well okay. Theoretically speaking a decrease in overall caloric intake should create a situation that induces weight loss. This seems rather logical if you ask me. However, in the article it explains the consideration of a study taken from Nutrition Journal in 2011 that provided evidence that of test subjects, the more calories that were consumed for breakfast, meant more calories consumed for the entire day. In comparison, with a smaller breakfast with fewer calories, or eating no breakfast at all, there was overall fewer calories consumed for the entire day.
So basically what the article concludes is that those individuals that desire to lose weight could or should consider reducing the size and/or calories in their breakfast meal. Keep in mind that this is only recommended as a simple adjustment to easily lose weight. Logical, right? The less calories consumed, the less possible fat storage.
Excellent! I highly recommend NOT skipping breakfast completely. Not eating is not a healthy way to lose weight. This will make you very hungry later on and increase the probability that you will over eat later on. Then when you do in fact fill yourself, the body remembers that it doesn’t like to feel hungry and since you are in the habit of skipping meals, why not store some fat for energy later.
The best way to tackle this concern without going hungry is to break those meals into smaller portions and eat more frequently. For example instead of having only breakfast, lunch, and dinner, break those meals down to their actual serving sizes first of all. When you do this you might think that you will probably still be hungry after eating. This may be because you are used to eating larger, less frequent meals until you are full. This needs to change. You are going to now have a healthy snack in between breakfast and lunch and then again between lunch and dinner. This continued consumption of much smaller portions of food with fewer calories throughout the day will keep your metabolism going because you are continually feeding your body. Therefore your body will not feel it needs to store fat because it is consuming and burning energy consistently. You can still reduce your overall caloric intake without going hungry or missing meals. To be honest with you, I am starving when I wake up. My body spent all night utilizing any nutrients from the prior day’s food consumption. The first thing on my mind when I wake up is FOOD! However, I exercise first then eat a healthy breakfast.
If you would like to know more about healthy ways to eat to lose weight, then you should look into the following article: “Eat to Boost Metabolism and All-Day Energy: Meal Planning Guide & Recipes.” This article provides an example of exactly what I described for breaking down and distributing meals for weight loss. But don’t take my word for it. I encourage you to try these methods for yourself and see what works best. I also encourage you to read the comments below the first article.
Its time to be proactive and ward off those so called “Holiday Pounds” by staying active. Fitness Results in Upland is ready to be your partner and lead you through this season weight gain free. Want more than just to stay gain free, no problem we can even help you shed the extra 5 pounds you wrote down on your 2012 resolution list!
To help you get in shape beginning December 10, 2012 we will be offering more Group Fitness classes. Members already attending Boot Camp who can’t adjust your schedule to the new times yet, no problem we will offer the 6:30 – 7:30 PM class for you till the end of the session. The following class times will be available for Group Fitness Classes:
Morning: Monday – Friday 5:30 – 6:30 AM and 10:30 – 11:30 AM
Evenings: Monday – Friday 5:30 – 6:30 PM and 6:30 – 7:30 PM
Weekends: Saturday 7:00 – 8:00 AM and 8:00 – 9:00 AM
We hope that this new schedule will help you in attaining your fitness goals. Please let us know how we can help you by calling 909.608.1780 to book a free consultation!
If your currently training at Fitness Results in Upland you may have been wondering what is going on next door. Well as of mid month Lance McCullough owner and trainer at Fitness Results has acquired the building next door. Fitness Results is growing and we could not be happier or more excited to offer our clients more of the best the Inland Empire has to offer!
Our addition will be the new home to our current Boot Camp program as well as some new and exciting programs coming in 2013. Some of those new Group Fitness programs we will be offering are Kangoo Jumps and TRX Suspension and Rip Training. Fitness Results will also be expanding on our Sport Training course by adding lifting platforms. Another great form of exercise is bouldering and rock climbing, so we are bringing that to our clients as well.
Demolition has begun and it is our hope that we will be opening the doors to our new facility January 2, 2013. As with any construction there are permits, regulations and inspections that have to take place before opening. Follow us on Facebook to see our progress.
As always, we would love to welcome you to join us at Fitness Results Upland. Call us to begin your Personal Training or Boot Camp classes Now, construction is not stopping us from training so it shouldn’t stop you!