A proper and comprehensive warm up routine should place emphasis on muscle groups and joints that will be directly affected by your workout. A simple way to achieve this is through mobility exercises and stretching. When done properly, an organized and well-implementedmobility routine incorporated into your warm-up will:
- Augment your physiological response to the exercise
- Improve psychological focus
This can be done in several different ways through various exercises that focus on different parts of your body. Nimble and warm muscles make for peak performance.
Simple can be Better
Start off with some dynamic stretching that focuses on the parts of your body that will be affected by your workout. Staying focused on these areas will reduce the stress that they will absorb from your workout. Execute some joint rotations, neck mobility exercises, arm circles, lunges, wherever the focus will be.
You could also work to incorporate them into a daily routine, even if you don’t work out that day. Each day, focus on a different part of your body, and execute a drill that benefits. So, Monday: hips. Tuesday:Wrist and ankle, and so on. The more your body becomes familiar with the movements, the easier your workouts will get.
- Incorporating simple joint mobility drills into your workout routine a few times a week will decrease your chances of injury.
- That awkward “out of position” feeling during a workout will vanish, and sudden movements won’t lead to injuries that might happen otherwise.
- You will experience efficiency in your movements. While it may not be the most glamorous of training, mobility drills will teach you how your body works by presenting you the natural way to move your joints.
- It will increase your overall performance. By understanding how particular joints roll, and how your muscles work together, you will experience a greater performance gain through this understanding.
- You will experience a greater range of motion and be more flexible. For an athlete (or anyone who is moderately active, really) mobility is far better than static flexibility (this article explains it quite well).
The Bottom Line
Because the exercises in mobility training force your body to bend into, what first appears to be, unnatural positions, it may feel strange to execute at first. This is because humans have been bending, sitting, standing, and walking incorrectly for so long that natural movements have become unnatural to many. But don’t be swayed. Just like a good diet, incorporating mobility training into your warm-up will benefit you in ways that you won’t believe.
So maybe you workout regularly, but need a bit more motivation — someone to push you a bit further and inspire you. Then perhaps it’s time to look into hiring a training coach.
A training coach is more than just someone to workout with, they are a professional who has many years of legitimate training, and many have even been certified by the American College of Sports Medicine (ACSM). What’s more, they absolutely care about your body and your health. Which is just the beginning of why it’s important to train with a personal coach.
1. Health Means Wealth
Feeling healthy means that your personal life will improve and you will become more productive. Research has shown that those who work out at least three times a week make 10 percent more at their jobs. So using the money to hire a training coach would be well worth your money.
2. You Need Inspiration
Feeling overwhelmed with routines, diets, fitness, how-to’s, and can’t narrow it down to what you want to achieve? Then you need a training coach. A quality trainer will set your path straight and set you in the right direction. Never underestimate wisdom and experience.
3. Nothing is Working
Maybe you peaked, or haven’t seen a substantial gain in months and have no idea what’s going on. Then you need a coach. A personalized training regimen can set your body and fitness in the right direction and give your routine the boost it needs to see results.
4. Where’s the Challenge?
Have you peaked? Do you go into your workout with that dull, lackadaisical feelings that what you are doing is just not what it used to be? Call a training coach! After you hit a fitness plateau, and need someone to push you, a well-qualified and experience trainer can help you save time and help you achieve that next level.
5. Special Needs
If you have suffered an injury, or have special needs, a personal coach (with a doctor’s advice) can set up the perfect routine for any of your special needs, while still being safe in the process. When you work out you are supposed to be helping yourself, not hurting. A training coach is the key to making this happen.
The functional fitness workouts have put you in the best physical shape of your life. So you’re thinking, if doing it three days a week have been great then everyday must be better because your progress will be faster. Except as soon as you start working out everyday, you discover aches and pains that never existed before, and they don’t seem to diminish. In addition, your gains in speed, strength and endurance have stopped.
When you work out intensely, you essentially damage your muscles. This allows them to rebuild and grow stronger. However, if you don’t allow sufficient time for recovery, your body never gets the chance to rebuild. You experience frequent muscle and joint pain, more injuries, and tire more easily. You may also start sleeping poorly or impair your athletic performance.
Fortunately, the solution is simple. Work as hard as you can during the WODs but then give yourself time to rest. Set up a regular schedule that includes no more than two or three workout days followed by one full day of rest. Make sure you do nothing on your recovery days – don’t go for a run or do a few light weights because those activities also stress the body.
Part of your resting regimen is to get a full night’s sleep everyday, especially after a workout. A study published in USA Today points out that those who sleep about seven hours a night live the longest. Sleeping for five hours or so means poorer athletic performance and affects clear thinking and memory. Another study points out that six hours or less increases your chance of diabetes and obesity. However many hours you choose, you must feel rested when you get up.
The most serious fitness fanatics know that nutrition affects performance. As they say, “garbage in, garbage out.” Sometimes after a hard workout, though, all you want is something to drink. When you’re really depleted, lots of things to drink are even better. How to eat well when you’ve just given it your all and you don’t feel ready for actual food? Easy – just have a few simple juice and smoothie recipes that will replenish you and hold you over until you’re ready to eat. There’s no need to force solid food down your throat immediately following a workout when there are plenty of good ways to get the protein and vitamins your body needs for post-workout recovery in liquid form, and liquid nutrition is often easier to digest after a hard effort. Having a few go-to whole foods, Paleo-friendly recipes of the liquid variety on hand will allow you to rehydrate and rep lenish at the same time.
Most smoothies can be made in a blender or a small food processor. If you don’t want to have to clean half a dozen parts afterward, the food processor’s probably your best bet. For juices, make sure that your juicer is at least in the 800 to 900 watt range to ensure efficient juice extraction.
With almond butter substituted for peanut butter, this smoothie combines familiar flavors from a favorite childhood lunch into a sugar-free treat that will help fatigued muscles recover and provide vitamin C and omega-3 fats to keep all other body systems healthy.
2 tbsp almond butter
1 cup frozen berries (or use fresh berries and add a few ice cubes to the mix)
2 tbsp flax seeds
¼ cup dates
½ to 1 cup water as needed for desired thickness
Instructions: Add ingredients to blender or food processor and blend until smooth.
You won’t get the fiber from the veggies in this or any other juice recipe, but you will get the protein from the kale and the anti-inflammatory benefits of the ginger. A juicer with at least 800 watts is recommended for more efficient juice extraction.
6 kale leaves
1 celery stalk
1 1” piece of ginger
1 apple, cored
Instructions: Place ingredients in juicer chute one at a time and serve.
You can also freeze the leftover juice pulp and use it to make veggie broth later on: simply add 8 cups of water for every 4 cups of pulp, throw in a handful of fresh or dry herbs, bring to a boil and then simmer until reduced.
Carrot and Ginger Juice:
This is the easiest one of all, and it’s sweet with a kick! (Again, fresh ginger is known for its anti-inflammatory properties, but if you’d rather not spice up the juice with it, feel free to leave it out.)
Six carrots, scrubbed and tops removed
1 1” piece of ginger
Instructions: Place ingredients in juicer chute one at a time and serve.
Every athlete knows the importance of good nutrition. These and many other juice and smoothie recipes can help you refuel and get you ready for that next awesome WOD!
Contact us to learn more about how the Paleo diet can improve your Fitness performance
If you are just beginning to get into shape, one of the first matters to attend to is how often you should workout. Frequency is a very important factor in working out. Of course the broad answer to this is a matter of the each person. Everyone has specific goals they want to achieve, and everyone’s body is different.
But a good way to start for anyone planning a week-to-week workout regimen is to break your routine into three categories:
- Total Frequency: That is, how often and how many times a week will you perform any workout at all.
- Weight-training: Will you be incorporating weights into your workout.
- Muscle focus: How often and what muscles will you focus on week-to-week.
With that in mind, decide on how many times you want to work out per week, consider things like work, school, kids, and so on. At first it may be a bit of trial and error, which is fine. A rule to keep in mind, however, is that you should always take one full day off from working out a week. So even if you plan to (and stick to) six workouts a week, on the seventh day, you rest.
On the seventh day, your body will need to rest and recover from what you have been putting it through. Working out a full seven days a week is actually counterproductive to building muscle, and can be detrimental to the process, especially if you are only weight-training (see below).
For the weight-trainers out there, your workout frequency should never be six days a week. Even if you love it to death, and can’t get enough of it, five days a week is still questionable to your health. In fact, most experts agree that 3-4 days a week of weight-training for specific muscles is all you need. With no back-to-back days for the same groups.
In the end, it will all be up to what you want from your workout. Don’t push yourself too hard to begin with, be sure to mix up workouts from day-to-day, and don’t forget to hydrate!
For more information on how we can help you, contact us anytime.
Want to eat well and feel good doing it? Then eat the rainbow. That is, adding a variety of colorful fruits and vegetables to your diet will result in amazing benefits to your health and wellness, like improved memory, a healthy weight, lowered risk of chronic disease, and even lowering your chances of cancer.
Lycopene is found in tomatoes and is what gives them their beautiful, ripe color. A recent study found that women who ate an increased amount of tomatoes, were found to have a lowered risk of breast cancer.
The advantages of eating plenty of tomatoes and tomato-based products, even for a short period, were evident in our findings.
Said researcher Adana Llanos, an assistant professor of epidemiology at Rutgers University School of Public Health and a research member at Rutgers Cancer Institute of New Jersey.
Purples and Blues
Anthocyanin pigments are the cause of the red, purple, and blue colors of many fruits, vegetables, and even cereal grains and flowers, and have been shown to increase brain health. Further, they have been shown to decrease age-related memory loss, according to this study. Additionally, Bilberries (Vaccinium myrtillus) have long been used for improving visual acuity and treating circulatory disorders, and have even shown to have anti-inflammatory properties.
Any vegetable that falls into the cruciferous category has health benefits beyond measure. Greens that are a part of the Brassica genus of plants, like arugula, Brussels sprouts, cabbage, kale, cauliflower, and collard greens have shown to have anti-cancer effects, according to theNational Cancer Institute. This is because they are packed full of cancer-fighting carotenoids (beta-carotene, lutein, and zeaxanthin), and are filled to the brim with vitamin C.
Yellow and Orange
Citrus fruits like oranges have a long-standing as being healthy for you, not only for their vitamin C content, but also for the amount of limonoids they have. In fact, a recent study found that “In laboratory tests with animals and with human cells, citrus limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon.” While yellow fruits like pineapple have been shown to treat indigestion and inflammation, reduce swelling and bruising, and shorten healing time post-surgery.
Want more information on how we can help you stay fit and eat healthy? Please contact us any time.
CrossFit for Kids has become quite popular in recent years. CrossFit for Kids is a program that teaches strength and conditioning to kids and teenagers. CrossFit creates a learning environment that incorporates health and fitness. Although it does has a gaining popularity, there are still some people who may be skeptical of the methods.
There are many reasons why CrossFit can be great for your kid or kids. The program can be a stepping stone to help them transition into other sports and activities. They will also become healthy adults because they are learning to eat well and exercise at a young age.
Here are a few other reasons why CrossFit for Kids can benefit your little ones and teenagers:
CrossFit will provide a wide range of discipline for your kids. Your kids can gain physical benefits from discipline activities, such as gymnastics and lifting weights. The kids will develop capacities that they can retain while they’re growing into adults.
CrossFit for Kids can also develop children on an emotional level. Kids can learn how to be team players, learn leadership skills, manners, and self-discipline. These are important skills that will help children grow into wonderful adults. Children who participate in CrossFit usually gain a high level of confidence because of all the fantastic things they’re learning and accomplishing.
Kids and teenagers can gain confidence to try other sports they were afraid to try before. Kids who have a low confidence or self-esteem level because of their weight, can get a significant confidence boost because they can see a weight change after participating in CrossFit.
CrossFit can have a physical, mental, and emotional impact on your children that can last a lifetime. CrossFit is plenty of fun for young ones and teenagers.
If you want to know if CrossFit is right for your kids, contact us. Let us help your kids have fun and be healthy at the same time.
There’s a lot of talk about CrossFit these days, and a lot of people are curious to know if “the sport of fitness” is something they would want or be able to take part in. If you’ve got questions, then CrossFit Akron’s got answers.
Question #1: What should people expect when they come in to CrossFit Akron?
Answer: An experience like no other.
At CrossFit Akron, you will be pushed to your limit and come back wanting more. We work with everyone from people starting out with a basic exercise program to stay @ home moms, CrossFit champions and everyone in between.
The experience at CrossFit Akron is unlike any you’ve ever had in a gym. The workouts are tough, but they’re scaled to your ability level. No one’s going to ask you to pick up weights that are too heavy for you, but they will ask you to do whatever’s at the top end of your ability. As a result of doing the exercises hard and fast, you can expect to see results almost immediately.
Question #2: So, what about CrossFit makes novice strength trainers – or even novice exercisers – want to come back?
Answer: It’s all in the community aspect. CrossFit is a class experience where people of different levels of ability and CrossFit experience all do the workout of the day, or “WOD,” together. Your fellow CrossFitters will be cheering you on and supporting you the entire way.
You can work out on your own or even participate in the strength-training classes at your typical gym, but no one in that class is going to help you get over your feelings of self-doubt like a CrossFitter or CrossFit Akron coach. CrossFit’s a more intense experience, and your fellow CrossFitters truly want to see you finish and finish strong. No matter who you are when you come to CrossFit, you’re going to feel like it’s all about you for the hour that you come in to complete the WOD with your new CrossFit friends. CrossFitters are a very close-knit group, and at CrossFit Akron you can expect to be welcomed and congratulated for your efforts no matter how much or how little you think you can do in the beginning. You will very quickly get a feel for what it’s like to do something challenging as part of a team of people who are there because they actually want to be there.
So stop wondering today – you do have what it takes to become a bona fide CrossFitter!
Contact us today to schedule your free introductory session and.
You may be wondering why someone already working hard in one sport would need to pick up another. The vast majority of sports require multiple sets of skills and strengths, and many athletes, from hobbyists to the elite, find it beneficial to crosstrain in complimentary disciplines. CrossFit, with it’s unique blend of exercises, is an excellent way to supplement your training. Some of the benefits are:
- Improving strength. Sounds basic, but many athletes are taught strength training primarily using machines. Using time proven exercises without the support of a machine you will build true functional strength and get much more out of your workout time.
- Improving agility and explosiveness. Just about every sport requires these traits but not all are good at developing them. CrossFit exercises and drills improve these areas and at the same time build speed and endurance. If you’ve hit a plateau with your speed or stamina (or both) it’s probably time to mix it up with some new types of exercises. CrossFit, while utilizing many basic exercises such as olympic lifts, squats etc, also uses a number of other exercises from multiple disciplines. CrossFit’s mix of proven techniques and ever-shifting class format ensures that workouts are always challenging and never stale.
- Improving flexibility. While pretty much everyone knows that it’s important to stretch before and after a workout, in order to improve flexibility it must be actively trained. CrossFit incorporates gymnastic movements into workouts, adding another layer of difficulty (ie sweating) and improving flexibility. Being limber isn’t just about bragging rights, it has has serious benefits. Obviously a greater range of motion is a positive for any sport, and generally the more flexible you are the less likely you are to be injured.
CrossFit Akron was founded in 2010 and has rapidly grown due to it’s proven methods and full time dedicated staff. Boasting over 7000 square feet of space, CrossFit Akron is able to offer multiple types of CrossFit classes. Contact us to find out more about our programs.
CrossFit athletes have some of the best physiques on the planet. How do they produce these great results and incredible bodies? Simply put, at CrossFit everyone is an athlete and trains like one too. To train like an athlete, follow these basic principles to see results.
Compound Movements - Great athletes can perform complex skills that involve coordination of their entire body. These skills could include sprinting, jumping, or throwing. Training should follow this same basic principle; utilizing total body or compound movements such as box jumps, sprints, medicine ball throws, and burpees. All of these are CrossFit staples and part of what makes our workouts so productive.
Intensity - Athlete’s don’t get results just from what they do; it’s how they do it. CrossFit workouts may only last a short time but the intensity, energy, and focus is at a high level. A short workout at high intensity burns calories, increases lean muscle, and pumps up your metabolism leading to better body composition. To look like an athlete, break away from marathon workouts that slightly elevate your heart rate and train for short periods at high intensity.
Competition - Athlete’s are competitors, it is their competitive drive that often makes them great at what they do. It is no surprise that great athletes surround themselves with people who will challenge them and push them in their training. With CrossFit, the training environment is challenging and empowering; there is no substitute for the motivation from a great team that pushes you to reach your potential and always give your best.
Action - Great athletes are risk takers and take action; they learn from experience. The only way to get the body and results you desire is to stop thinking about it or reading about it and get started! We are here to help you take action, contact us to get started. If you are reading this you have made the decision, now it is time to act on that decision, so stop reading and start training!
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