Reaching your health and fitness goals is not complicated. It is hard, but not complicated. If something is complicated, we can justify failing. Taking care of your body is not something you can afford to fail at.
You are sorting through too much information. Too much research, not enough action. You might be switching around trying to find perfect, or waiting for it to find you. Just make progress. We make things simple and hold you accountable to do the things that work.
Below are a few tips and examples....
For the person who is not exercising=> Move more this upcoming week than you did last week. Try to repeat that. Don't worry about the perfect amount, reps, sets, or anything. Just block out time, move, and develop a habit. You can figure the rest out later. Contact us to speed up your process with an individualized plan.
Strength Training=> Do it 2-3 times per week. Work your entire body with multi -joint exercises that work a lot of muscles at one time . This will allow you to save time, and get more bang for your buck. Way better than sitting on exercise machines trying to isolate every muscle. Multi- joint exercises transfer to things you do in real life.
The fundamental movements are...
Push- push away from your body to work chest, shoulder, triceps
Pull- pull towards your body to work back and biceps
Hip Hinge- bend over and pick up something, hamstrings and glutes
Squat - work your quads, entire lower body
carry /anti rotation - you can carry stuff, but this category also including learning to brace/use abs
lunge - lower body strength, flexibility, balance
We can add in other isolation exercises, and we do. But master the above before moving on. Master them with good technique. You need to do more than just a few machines or isolation exercises. There are a million variations of the above that fit your body.
I see a lot of people who confuse getting results, with feeling like you are getting results. You might feel those bicep curls or crunches, but are they the best exercises? NO! They might be a part of the program. You might even "feel the burn" or get sore.
Cardio- Choose whatever you want to do, that is also safe! Walk. Yes, walk more. I know you are probably waiting for me to give you some complicated formula for how many seconds to run, bike, swim, whatever. Do what you can do, now. Do what you will do. Do it better tomorrow. Stay safe. Lots of running, jumping, and pounding on the joints does not work for most people we work with. There are a million ways to get this done.
We use super-sets and metabolic conditioning circuits to get a cardiovascular benefit from our strength training. This saves a ton of time. This also prevents injuries, reduces the pounding on the joints. We also make it fun with lots of cool equipment. Everyone LOVES the battle ropes!
Strength training will give you a cardiovascular benefit !!!! Check out this article! "Strength Training found to lower heart disease and diabetes risk, whether or not you do cardio" by Don Rauf
Improve balance?- The best balance training isn’t balance training at all?! It is strength training!
Traditional balance training involves static standing on unstable surfaces - think standing on one leg, atop a Bosu ball, or stepping on an Airex pad. But do these exercises truly transfer to improved balance in real life? Or are they just cool looking toys that provide a great marketing tool?
To be fair, “traditional” balance training does have its place, especially in lower body injury rehabilitation. However, it offers swiftly diminishing returns. In contrast, strength training can improve core strength, prevent low back pain, and increase mobility. These benefits and more will help you move better without pain, and eliminate that fear of falling.
It’s important for us to distinguish between static balance (AKA traditional balance training) and dynamic balance (AKA strength training). Eric Cressey highlighted this best in his research on unstable surface training, noting balance is skill-specific, and that our lives require significantly more dynamic balance (http://ecressey.wpengine.com/unstablesurfacetraininghtml
All across the kinetic chain, your muscles work together as a unit, allowing for healthy, safe movement. Functional mobility relies on coordination of stability AND strength, keeping us upright throughout dynamic activity. For example, a young child learning to walk learns to transfer their body weight from one leg to the next without falling over. Of course, in the early stages, they don’t make it very far. But after some practice, the requisite strength, coordination, and reflexive
neuromuscular patterns kick in. And from that point on, they’re walking, running, and jumping with ease. The same applies with skill acquisition in adulthood.
Getting Results ?!
The people who argue over 30 minutes vs 49 minutes are the same people NOT getting results. I can guarantee you the people getting results have mastered the boring basics. They are consistent. They do the best they can do, with that they have been given. They execute the boring basics with the accountability of a coach. I work with people getting results every day. I also see people fail to get results. They have these things in common...
They quit the second things get rough
They beat themselves up over every mistake vs learning from them
They are perfectionist waiting for life to calm down
They are expecting overnight results
They worry about the opinion of others
They hop around between fads vs doing what they know works
They are not putting in the work
They create stories in their head, negative self talk
They are not coachable/team players
Knowing what to do , does not mean you will do it. This is why we hold our members accountable. Big box gyms and large chain gym group classes do not work, for the people we serve best. Having a coach in your corner makes a big difference, if you are coachable. Success ALWAYS involves a TEAM.
When you are ready to get results reply with ….
Your goals
exercise history
injury history
preference of service- one on one, semi private, or group training
schedule , days per week you can train
We will reply with the cost for the best program for YOU. Of course we will offer you the FREE TRIAL WEEK for group, or one time session for one on one training.
Hit reply(or text 757 589 7028) and we can schedule a time for a quick call and/or free consultation at our studio. We are all different. Different goals, schedule, budget for training, background. We take the survey and find the best fit for your free group trial or one time personal training session. We are not like the gyms with high pressure sales, long contracts.
Detric Smith, CSCS, ACSM EP-C, Precision Nutrition Level 1 Coach