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  • 5 Exercises To Add to Your Routine for a SMART Workout

    What Exercises Should You Add To Your Routine? (Hint: They burn calories, work the entire body and build muscles at the same time)

    Image courtesy of  stockimages from FreeDigitalPhotos.netWe all need to exercise smart. Whether you have limited time or want to burn more calories quicker, exercising smarter is the goal. You want to make sure most of your exercises work the whole body (roughly 70%). The more muscle groups that are engaged- the higher your heart rate will be, the higher the calorie burn and the more overall strength you will gain.

    Below is a list of overall body exercises you can add to any workout program. You can add these to a strength training or a cardiovascular program. Continue reading

  • Feel the Burn with Rowing and Spinning for a Leaner Stronger You

    How to Burn Optimal Calories With a Spinning® Bike and a Rower

    Have you ever thought you could burn 1000 calories in an hour? Sounds impossible, right? But it is not. You can. And the secret is to combine the right cardiovascular exercises. If you pick two modes of cardio that use major muscle groups, you can achieve that 1000 calorie burn.

    One mode of cardio is spinning®/indoor cycling.  In a 40 minute spinning®/indoor cycling class, you can burn 400-600 calories.  During class, you are working your quadriceps, hamstrings, hip flexors and extensors and core. This is the whole lower half of your body. Keep your resistance at a 6 out of 10 or 60% during most of the 40 minutes. With this resistance you will always be on a hill even if you are sprinting or jogging. Continue reading

  • The Power of Compounding: Tips for Your Leg Day

    Compounding Exercises are efficient and effective. Compounding exercises allow you to work many muscle groups within one exercise. You are allowing your body to experience eccentric (stretching) and concentric (contraction or work phase) in 2 or more muscle groups. This builds muscle quickly and efficiently.

    The Leg Press/Hip Sled is a great machine to help you achieve strong and efficient lower body muscles. You can complete a set of leg presses at a desired angle and then experience a Squat using different leg positions all within the same machine.The squat is the most effective lower body exercise you can do for muscle strength. The squat will strengthen your legs, glutes, lower back and abdominals. You will also notice your heart rate increasing due to many major muscle groups working together. A squat can create a cardiovascular element into your strength training program. Continue reading

  • Why You Should Stand Up to Poor Health

    Health Risks of Sitting

    Have you heard the phrase sitting is the new smoking thrown around yet? Here among the fitness industry it is well known and heard in near every healthy living conversation. It has become a catch phrase for defining an unhealthy lifestyle. And it is not far off as more and more Americans take on sedentary desk jobs each year. It is more important than ever to take this new catch phrase back to its origins to really understand what it means. By having an understanding of what is meant by “sitting is the new smoking” you can gain the knowledge needed on how to save yourself from these invisible black lungs.

    Global studies have shown that, on average, people sit for 7.7 hours a day and up to 15 hours per day in some cases. The risks of a sedentary lifestyle (defined by a long period of inactivity, such as sitting) are gaining focus and becoming well documented. “For people who sit most of the day, their risk of heart attack is about the same as smoking,” states Martha Grogan, Cardiologist at the Mayo Clinic. Continue reading

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