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What’s Your Fitness Number?

The Functional Movement Screen

By Coach Mike and Coach Marin

Your heaviest squat and fastest 100 meter sprint don’t mean much if you’re not functionally fit. Most NFL teams and other professional sport teams use the functional movement screen (FMS), that we utilize at Achieve, to measure the strengths, weaknesses, and overall fitness of their players!

The true measure of whether you will be able to avoid that fast-approaching opponent or your neighbor’s 4-year-old heading straight for you on his bike is your functional fitness, measured by your fitness number from the FMS. If you have been coming to our sessions, you are well trained in functional movement, but there still may be some areas that you can focus on improving that may give you a new goal during your workouts.

If you would like to learn your number and get some information on how you can improve your overall fitness, email us at info@achievepersonalfit to set up an appointment for a FMS with one of our friendly and knowledgeable coaches -only $20!

What is an Achieve-Oriented Lifestyle?

I can’t tell you how many times I hear clients say each week, “man this a tough workout, I know I would never do this on my own, thanks for pushing me coach…!” We KNOW you KNOW how to workout. We also know humans by nature tend to not push themselves as hard as they should or as hard as a coach or personal trainer/fitness trainer will. Work harder, get faster results right? It’s that simple, right?

Attempting to get fit without a personal fitness coach is like trying to fly a plane without a pilot’s license or trying to fill a cavity without having dental training. Fitness coaches are expert body transformation specialists. They study and master the art of using aerobic and anaerobic exercise, strength training, supportive eating and recovery to bring about positive physical change in a fun, effective, safe and efficient way. They do that taking the individuals’ goals, abilities and lifestyle into consideration.

Can someone get fit by themselves, of course, but they are much more likely to get there more slowly, run a high risk of quitting and may even get injured. Those who exercise with personal fitness coaches see quicker and more dramatic results. Personal fitness coaches not only ensure a safe and effective program, they provide motivation, support with positive lifestyle changes and they keep each workout interesting, progressive and fun.

One of the reasons people fail at getting a result from an exercise program is motivation. They fall short of following through with their intentions. When there is not a plan for success and the accountability of a personal fitness coach to rely upon, a majority of people drop out of their fitness program. The fitness coach takes on 50% of the commitment by providing the successful formula along with the motivation and accountability. The client does their part by showing up and making the necessary lifestyle changes.

Most people have tried to start fitness programs on their own at least 13 times before considering hiring a personal fitness coach and having success. When a client first begins exercising they should expect moderate muscle soreness. For some, this is enough of a deterrent to quit. If you have made many attempts on your own to exercise, doing the same thing and expecting a different result is the definition of insanity.

Still not sure how to proceed, check out our website, call or come by and we will HELP you each step of the way in Achieving a better lifestyle and a happier life!

Catherine Andersen

Achieve Co-Owner and NSAC-CPT

Successful Nutrition is All About 10% Splurge & 90% Compliance

Have you ever started a diet or nutrition program where you made certain foods off limits? C’mon be honest! While following that program, did you find yourself frequently craving these off limit foods? Yep, me too! In many cases, we get to the point where we give in to this food and then continue to eat it past the point of fullness, even when the food doesn’t make us feel good. This is exactly why it’s important to allow yourself the weekly 10% of non-compliant foods. When you have access to the foods that were once off limits on a regular basis, they become much less appealing. When you can actually sit down and eat a bowl of ice cream, instead of sneaking in the “I’m not really eating this” spoon fulls every time you open the freezer, you may start to find that the ice cream will lose its appeal. So allow yourself the occasional, guilt-free splurge, and you will likely find your 90% easier to stick with. Not only is it life balance, it will help keep you sane and on that straight and narrow to quicker results.

Overindulge this weekend? That’s ok! Try these workouts to get back into your routine!

Get back on track with these great interval workouts. You can burn 300 calories in 30 minutes. Remember, intervals take your exercise to the next level by changing your heart rate and your exertion.

Between boot camp sessions we suggest that you try other types of workouts and focus strongly on cardio. I challenge you to do so AND to put down your magazine and turn off the t.v. while working out at the gym or home. We do encourage listening to music. If you are not paying attention to your time and intensity, you are probably not working out as effectively as you could be.

Cardio Workouts at the Gym (or outside!)

Modify each workout according to your fitness level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.

For each exercise, warm up with 5-10 minutes of light cardio. End with a cool down and stretch.

Treadmill

  • Start with incline at zero and speed at a comfortable pace (walking or jogging).
  • 1 Minute: Raise incline one or more percent every 15 seconds.
  • 1 Minute: Reduce the incline one percent every fifteen seconds.
  • 3 Minutes: Walk or jog at a steady pace. (Try to keep it at 3.5 and above for speed) (To up the intensity during your 3 minute jog time, alternate 1 minute walking, 1 minute sprinting.)
  • Repeat entire cycle for 30 or more minutes
  • Approximate calories burned: 320(based on 140 lb person)

Head outside (this weather is perfect for it!)

Walk/Run

  • Warm up with a brisk walk/slow jog for 5-10 minutes.
  • Jog/walk briskly for 3 minutes
  • Sprint or speed walk for 30 seconds
  • Repeat this cycle 6 for the remaining time. To up the intensity of your intervals sprint for 1 minute, walk for 1 minute for the entire 40 minutes.

Elliptical Trainer

  • Choose the manual program and an appropriate level for your fitness level.
  • 6 Minutes: Set resistance levels at medium level.
  • 2 Minutes: Increase resistance every 30 seconds.
  • 2 Minutes: Lower resistance to comfortable level.
  • 6 minutes: Set resistance to medium and go backwards. (You WILL feel this burn!)
  • Repeat entire cycle for remaining time

Bike

While we prefer you to bike outside if possible for stronger resistance training, if you do use the bike in the gym make sure to follow a workout like the one below.

  • Using the manual program, enter your workout time as 30 minutes and choose appropriate level
  • 5 Minutes: Cycle at a comfortable pace.
  • 5 Minutes: Raise level several increments and decrease a level every 30 seconds.
  • 5 Minutes: Cycle at comfortable pace.
  • 5 Minutes: Raise level higher than before and decrease a level every 30 seconds.
  • 5 Minutes: Cycle at comfortable pace.
  • 5 Minutes: At current level, increase a level each minute.
  • To increase the intensity of this work out  decrease the amount of  time you cycle at a comfortable pace.

As you can see, you can easily vary your cardio workouts by adjusting speed, resistance and incline. Not only will this help you to burn more calories, it also keeps you from becoming bored and builds your strength quickly.  Remember, keep it interesting!

And as a bonus after a long holiday weekend… try out these Ab exercises: Remember, you can work your ab muscles daily!

Ab Exercises:

Crunches

Crunches
Lie down with hands over the chest or behind the head; plant your feet on the floor, knees bent. Contract the abs and lift the head and shoulders off the floor, bringing the rib cage towards the lower belly. Support your head if there is a strain on your neck. Lower slowly back to start and repeat.
Reverse Crunches
Reverse Crunches
Reverse Crunches
Lie on your back with knees bent, shins parallel to the floor. Use your abs and lower  your feet towards the floor, keeping the knees bent. Rotating the pelvis up and bring the knees back towards the ribcage. Don’t let your back arch.
Ball Crunches

Ball Crunch
Lie with the ball resting under the mid/lower back and place hands crossed on your chest or behind your head. Use your abs to lift your  torso off the ball, pulling the bottom of your ribcage down toward your hips. Keep the ball stable.

Bicycle
Bicycle
Lie on the floor with knees bent and place your hands behind your head. Lift the shoulder blades off the ground and straighten left leg out while bringing the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a ‘pedaling’ motion.

Side Plank with Oblique Twist
Side Plank with Oblique Twist
Side Plank with Oblique Twist
Begin by lying on your side and push up so that your body is supported by the right arm, feet stacked. (Feet not stacked is the less difficult position). Straighten left arm and sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place.
Plank with Ab-roll
Plank with Ab-roll
Plank with Ab-roll
Start in plank (push up) position with stomach in and back flat, do not let your back “droop” in the middle. Keep the core tight! Roll the ball towards you with your feet, tightening the abs into a crunch. For a challenge, bring the ball into a pike, keeping legs straight.

Good luck and enjoy your workouts this week!

Contributors:  http://caloriecount.about.com/article/partner/burn_300_calories_in_30_minutes;http://caloriecount.about.com/article/partner/abs_and_core_progressions


Motivational Tips to Get You Through a Long Weekend…

or a rut!

Start by doing 1o minutes. If you make the effort to put your workout clothes on and actually get moving, you will do double or triple the time you set out to do. By tricking yourself into just doing the minimum, your realize that you can push yourself harder than you originally had thought.  

Be competitive. Have a husband or friend that is working out harder than you? Try and beat them. Use their motivation to stimulate your routine. Or, compete with yourself. Make a goal to beat your previous time, destination, incline, or repetition. Reward yourself for these goals (in a healthy manner… new running shoes perhaps? A trip to LuluLemon?)

Break up your workouts. If you overtrain, you will become bored with your workout. Remember, everything is exercise. On days off of bootcamp, break up your workouts throughout the day. Take the stairs, add a quick treadmill run, play an intramural sport, go for a hike, or try a new exercise like yoga or pilates. It all adds up!

Listen to yourself. If you are truly run down, take a break and go for a walk. But, trust in yourself to push through laziness. Laziness and being worn down are entirely different. Do not beat yourself up for a missed workout if you are exhausted, either try for a lighter form of exercise or get the rest and nutrients you need and return to your routine the next day. Do NOT berate yourself for missing a workout, but refuse to allow yourself to use it as an excuse to get out of an exercise routine.

Be efficient.  If you have a small amount of time to workout in, maximize the effectiveness of your workout. Cut out some of the repetitions in favor of maximizing moves that will amp up your workout in a shorter period of time.  For example, in lieu of doing a long treadmill climb, pump up the speed for short interval bursts of speed – one minute run, one minute walk.

Contributors: Rebbecca Webber, http://www.prevention.com

Clean Your Way Lean and Toned

Taking a month off of boot camp or are you going on vacation, no problem; we have sneaky ways to work exercise into your everyday routine. Try these three body sculpting exercises you can do while completing household chores.

WAX ON WAX OFF:  targets chest, triceps, butt & legs

Stand facing counter with feet slightly wider than shoulder width apart, feet turned out 45 degrees, cleaning cloth in right hand. Lower into plie squat & press cloth on counter with right palm. Maintaining squat, trace 10 small circles with right palm, then switch hands & repeat. Spritz cleaner as you go.

RAG DRAG:  targets butt & legs

Stand on kitchen floor with each foot on a damp rag and feet shoulder width apart. Lower into squat, back straight & abs tight. Slide right foot out 6 inches & back 7 times. Maintaining squat, repeat with left leg & continue moving around floor until floor is clean.

BATHTUB DIP:  targets triceps

Before baby’s bath time, sit on edge of tub until it fills. Place palms flat on tubs edge on either side of hips, fingers pointing forward, step feet a few inches forward, scoot hips off edge. Bend elbows directly behind you 90 degrees to lower hips towards floor, then straighten them to raise hips again. Do 2 to 3 steps of 10 reps.

Fox 6 News: MABC Coaches Try Out New Bradford Beach Equipment

Head Coach Catherine and Coach Joanna were interviewed by Fox 6 news about the new workout equipment at Bradford Beach. They also demonstrate the equipment. Enjoy the videos.

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