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What’s All the Hype About CrossFit?

20 Thursday Mar 2014

Posted by Adriana Falco in Cardio, Diet, Exercising, Fitness Classes, Health and Wellness, Nutrition, Paleo, Setting Goals, Training, Weight Training

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CrossFit, Greg Glassman, Paleo

week101CrossFit. It seems to be all the rage. Gyms just for CrossFit are popping up everywhere with family members and friends of mine joining this latest fitness craze that has taken off like wildfire.

So I went exploring to check it out and see what this so-called “ultimate power combination” was all about. I checked out a few nearby facilities, reviewed their membership plans, and even contemplating investing in a CrossFit gym not too far from my home. But in the end, I decided CrossFit wasn’t for me (due to my longstanding lower back issues) but it might be the right fitness regimen for you! Here’s more.

Greg Glassman first came up with CrossFit back in the 1990s. Prior, Glassman first coached gymnastics at a local YMCA in Southern California and later trained professional athletes and celebrities in local gyms. He discovered high intensity workouts worked best with his clientele and later concluded bodybuilding and endurance programs should be incorporated when he began training law enforcers. In 1995, Glassman took his developed fitness technique and opened up his first official CrossFit gym in Santa Cruz. His program received immediate attention and recognition. Six years later, he launched crossfit.com as an open source program – meaning anybody could now use his program – that includes a library of workout and exercise demo videos, an active discussion forum and the Workout of the Day. Then a few subsequent years later, Glassman took CrossFit to another level by launching an affiliation program. Today, members of more than 9,000 affiliated gyms practice CrossFit worldwide.

Getting back to the program itself. CrossFit is a very unique strength and conditioning exercise regimen with the goal of bettering one’s muscular strength, cardio-respiratory endurance, and flexibility. This is accomplished by stringing together a perpetually varied mix of skills and drills that most commonly associated with Olympic weight lifting, gymnastics, and metabolic conditioning. All movements are continuous, diverse and performed at high intensities to help the exerciser to ultimately become more dexterous with their accuracy, agility, balance, cardiovascular endurance, coordination, flexibility, power, speed, stamina, and strength.

Workouts include short but intense movements using your body weight, such as air squats, back extensions, box jumps, burpees, cartwheels, dips, handstands and handstand push-ups, hanging knees-to-elbows and toes-to-bar, hip extensions, holds, jump rope, kips, L-sits, lunges, muscle-ups, pirouettes, pull-ups, push-ups, ring dips, rope climbs, scales, and sit-ups. For distance and endurance, it’s biking, running, swimming, and rowing. Weight training is a mix of barbell snatches, bench presses, clean lifts, deadlifts, kettlebell swings, power cleans, push presses, snatches, squats, thrusters, and wallballs with a medicine ball.

The key is to constantly move, constantly challenge yourself and constantly advance your abilities; to become measurably stronger, faster, and fitter. And due to CrossFit’s intensity level, it also yields a very high calorie-burning capacity with the actual count based on the participant’s physical abilities, weight and aerobic capacity on top of the actual workout itself.

When it comes to nutrition, CrossFit devotees typically indulge on a diet rich in vegetables, lean meats, nuts and seeds and, in more particulars, 30 percent protein, 40 percent carbohydrates and 30 percent fat, with the principles and guidelines of the CrossFit diet duplicating those in the Paleo Diet. Hence by combining two very distinct lifestyles together, participants will not only feel better but also perform better and possibly experience mouth-dropping results.

So if you have your own curiosity about CrossFit, check out a local CrossFit gym. Most offer free passes or the first month at a discount so you can first hand determine if this fitness program is for you. You never know what you will discover unless you give it a go.

Be Fit. Be Strong. Be Well.
Adriana

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Finding a Gym That Is Right for You

16 Thursday Jan 2014

Posted by Adriana Falco in Cardio, Exercising, Fitness Classes, New Year's Resolutions, Setting Goals, Training, Weight Training

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Help Selecting a Gym, How to Pick a Gym

week85To those of us who happen to be working out to what seems like all our lives, selecting a new gym to call home away from home is an easy matter. But for those who infrequently visit a gym or never have, the task of selecting the best gym to meet your needs and goals might be intimidating and overwhelming.

So where to start? Create a list of criteria of what gym will best fit your goals, interests, needs, and lifestyle. This will help the gym that is right for you stand out from the rest of the pack. Here is what you should consider.

Your Goals
Want to lose weight? Tone up? Reduce stress? Get fitter? Increase energy? Socialize? Train for an event? Whatever your reason or reasons may be, write them down and a realistic timeline with benchmarks and a final goal date. Or perhaps this is no end date as this is now a lifelong commitment.

Your Lifestyle
Determine if you are a morning or evening workout person and the distance in miles or drive time you are willing to attend a gym. Then which makes more practical sense to you, belonging to a gym that is close your house, office, or even the daycare center or your child’s school? Do their open hours fit your schedule? Is there a separate workout room for women only if desired? Do you prefer the lush of a high-end spa gym or are the basics found in a Y just fine with you? And just as important as the other factors, how much are you willing to pay for a membership? Decide all before venturing.

Your Interests
What style of working out interests you or will keep you interested and motivated plus yields the results you desire? Possibilities include: body combat, boot camp, cardio, cross-fit, kickboxing, Pilates, spinning, step aerobics, swimming, Tai Chi, team activities, water aerobics, weight training, yoga, Zumba, and others. You might have to try a few to determine.

Your Needs
When it comes to the available equipment, what is the number of pieces so that you do not have to wait or your wait is lessoned? This especially applies to the cardio equipment, including treadmills, Stairmaster, ellipticals, rowing machines, and stationary bikes but also to the circuit training equipment, free weights, and training accessories.

Next, which gym amenities are must have’s besides the basics of perhaps a clean locker room? Here are several to consider: aerobics room, basketball courts, dance studio, daycare center, dietitians, exercise classes, indoor swimming pool, Jacuzzi, juice bar, masseuse, outdoor swimming pool, personal trainers, racquetball courts, restaurants, retail store, rock climbing wall, running track, sauna, snack bar, spinning room, tennis courts, and whirl pool.

Other considerations for selecting a gym is what is its reputation in the community and what credentials do the staff have? Are there any reciprocal agreements? What is the cost for a guest pass? How often is the equipment updated?

Finding a gym that is right for you can be as enjoyable as getting in the gym to workout. Plan ahead and you’ll be one step closer to achieving the results your desire.

Be Fit. Be Strong. Be Well.
Adriana

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Fitness Apps Worth a Download and a Whirl!

03 Friday Jan 2014

Posted by Adriana Falco in Diet, Exercising, Health and Wellness, Nutrition, Personal Trainer, Running, Sleep, Top 10 Lists, Training, Yoga

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Health and Fitness Apps, iPad, iPhone

week80Yes, like there is for just about everything else these days, there are apps for fitness. Several. Probably hundreds if I dig far enough. So which one to use? Which ones are the best? Well, as 2014 is off and rolling with many new health and fitness resolutions in sight, there is no better time than now to download one or two of these popular fitness apps to help you stay in shape, on track and on goal. Below are just 10 of them for Apple wireless devices since that is what I use to test and use them!

Fitness Buddy (Buy) – With 1700+ unique exercises, 1000+ HD videos, and a workout journal at your fingertips, it’s no wonder this popular app has received accolades from Gizmodo, ESPN Magazine and even Jay Leno. This app will help revolutionize and revitalize your gym regimen with comprehensive exercises for all major equipment, including barbell, EZ curl bar, dumbbells, kettlebells, resistance bands, and stability balls. By Azumio, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

HealthyOut (Free) – I saw this app promoted on GMA and had to immediately go download it and give it a go. Of course, due to the TV appearance, the app crashed with all of the requests. Once in, pre-select your diet style – such as gluten free, high protein, low calorie, vegan, Paleo and even Weight Watchers, Atkins, and more  – then the app will locate area restaurants for eat-in or take-out that meet your nutrition preferences. By HealthyOut. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

iMuscle (Buy) – If you’re looking to improve or change up your workouts, check out this app which will guide you through 450 different lifts and stretches to create a customized balanced workout without having to hire a physical trainer. There are great illustrations and written instructions for those already familiar with most exercises. By 3D4Medical.com, LL. Requires iOS 6.0 or later. Compatible with iPad 2 and newer.

Lose it! (Free) – This is one of the first health and fitness apps I downloaded to my iPhone. Keep tracking of what you eat, how much of it, and all if it’s nutrient values (including calories) can not be in the palm of your hand. There are a number of name-brand food items or you can add your own. It also takes your daily exercise into account. By FitNow, Inc. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch.

MyFitnessPal (Free) – This award-winning app has won accolades for many reasons, including hosting the largest food database of any iPhone calorie counter with over 3,000,000 foods! It is hands-down is one of the best all-in-one calorie counter and exercise trackers with its enormous catalog of foods, meals, and recipes. It even includes barcode scanner for finding packaged foods’ nutritional information. By MyFitnessPal.com. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Runkeeper (Free) – Are you a runner or a cyclist? How about a hiker or walker? If so, downloading this GPS app is a must! Filled with motivational cues and an opportunity to connect with workout buddies, this is a great little app to track your cardio. See detailed stats around your pace, distance, and time plus get notified when you hit new personal bests and milestones. By FitnessKepper, Inc. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

ShopWell – Healthy Diet & Grocery Food Scanner (Free) – Want quick assistance reading food labels to find healthier foods and achieve your nutrition goals? Consistently ranked as one of the top health and fitness apps, with ShopWell all you need to do is scan the bar code and it will reveal nutrition facts panels, calorie count, and ingredients to help you match foods meeting your dietary needs. Scan foods in booth supermarket and at home. By YottaMark, Inc. Requires iOS 4.3 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Sleep Cycle Alarm Clock (Buy) – If you are thinking, “No, I don’t need another alarm,” then you are mistaken. This “intelligent” clock not only wakes you in the lightest sleep, but analyzes your sleep. Getting enough sound sleep is just as crucial to being healthy as a healthy diet and regular exercise. This app uses the accelerometer in your iPhone to monitor your sleep movements in addition to providing metrics about how well you slept. By Maciek Drejak Labs. Requires iOS 5.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

VigorWay (Free) – This is the first social network designed to give active health and fitness enthusiasts a place to share their journeys and connect with others. Surround yourself in an online world with those who eat, sleep, breath, and believe in your healthy lifestyle! Use the active categories and Geo-Tag system to see the most trending and motivational pictures across the world and get the latest news and articles from the most reputable resources. By Vigor Health & Fitness, LLC. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Yoga Studio (Buy) – Voted runner-up in “Best App Ever” Awards 2012 and recommended by MacLife, Fox, MSN, The Guardian, Huffington Post and others, this ultimate yoga app allows users to play, customize, and schedule easy-to-follow HD video yoga classes. Easily create unique HD video classes or participate in one of 30 ready-made yoga classes with HD videos. 20 ready-made pose blocks readily available plus library of over 280 poses with detailed advice and instructions. By Modern Lotus. Requires iOS 6.0 or later. Compatible with iPhone, iPad, and iPod touch. Optimized for iPhone 5.

Remember in the end, all apps are personal choices that best fit you, your fitness lifestyle, and ultimate goals. Select apps that have features, an interface, graphics, and support that meet or exceed your expectations. You may have to try a few before determining which your prefer. If you find others you would like to add to this list, please post!

Be Fit. Be Strong. Be Well.
Adriana

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Slow Versus Fast Twitch Muscle Fibers

13 Friday May 2011

Posted by Adriana Falco in Muscles, Setting Goals, Training, Weight Training

≈ 1 Comment

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Fibers, Muscle, Physical exercise, Weight training

When my 19-year-old son came home from college, he shared with me his attempts to build muscle on his lean body build. Most of us would want the days back again when our metabolism was churning ever so high and we could literally eat whatever was put before us and remain thin. But for my son, he was hoping he would be more muscular through his workouts and diet/nutrition intake. He was surprised through all his efforts, he hadn’t built up and out.

I then began to share with him the differences between fast and slow twitch muscle fiber and how they respond differently to training and physical pursuits. While I have the norm 50-50 combo of the two fibers, my son has mostly slow. I told him recognizing the differences, realizing your own muscle makeup and knowing the ideal training for your type will lead to the best results when trying to build up or slim down. He had never heard of the different muscle fiber types and suggested I write about it to inform others.

I stumbled onto the different types of muscle fiber in my own pursuit to try to understand why my lower half would build up from what seemed to be just looking at a weight while, on the opposite end, I could lift free weights until the cows came home and my upper body would never ever get bulky. With my own trial and error, I found out what exercises are best for muscle definition in my legs and butt, and what works ideal for my core, arms and shoulders. I must admit it gets challenging at times with my lower body; I can’t participate in step classes, cycling activities, and lower weight training on a regular basis without bulking up in what seems to be in a heartbeat to me.

Muscle fiber composition is already built into your genetics. The fibers are divided down into two main types and you can think of them as exact opposites. Type I, slow twitch, is for long endurance activities while Type II, fast twitch, is for short fast bursts.

Type I Fibers – Slow Twitch
The slow twitch muscle fibers are more efficient at using oxygen to generate more fuel for continuous, extended muscle contractions over a long period of time. They fire up more slowly than fast twitch fibers and can go for a long time before they fatigue. This fiber type is great for paced exercises and endurance activities, such as marathons and triathlons. When weight training, perform sets of high-rep lifts. Aim for 12 to 20 lifts per set at a comfortable weight, which builds strength without forcing your body to exert itself too strenuously.

Type II Fibers – Fast Twitch
The fast twitch muscle fibers do not need oxygen to create fuel and are excellent at generating quick, powerful bursts of speed and strength. These fibers fire up more quickly, but also fatigue easily. They are not effective in longer-term training, but are very useful in brief, high-intensity training, such as gymnastics, bodybuilding or powerlifting. When weight training, perform sets of low-rep lifts. Use heavy weights to make yourself stronger and to build up your fast twitch fibers.

Fast twitch can be further subdivided into Type IIa and Type IIb. Type IIa are known as intermediate fast-twitch fibers. They are a combination of Type I and Type II muscle fibers, using both aerobic and anaerobic metabolism almost equally to create energy. Type IIb are known as the classic fast twitch muscle fibers, using just anaerobic metabolism to create energy.

The distribution of muscle fiber differs in each individual. As mentioned earlier, examine your type and decide on your goals so that you can create an exercising program specific to your needs. Remember a person with more fast-twitch will do best with low reps and high sets and heavier weights. A person who with more slow-twitch will gain from high reps and low sets with sub-maximal weights. Read up and discuss a plan with a trainer at your gym as to what’s best for your own individual success.

Be Fit. Be Strong. Be Well.
Adriana

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The Pros and Cons of a Hiring Personal Training

17 Monday Jan 2011

Posted by Adriana Falco in Exercising, Personal Trainer, Setting Goals, Training

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Fitness, Health, Personal trainer, Personal Training, Physical exercise, Weight loss, Weight training

Many individuals go into working out without a plan of action. They may jump on the stationary bike and ride it for a few miles, follow others in the circuit training, or grab some free weights and do random routines. They may watch others, ask others, and envy others.

Then there are those who are self-dedicated, have worked out for years, and know exactly what to do to achieve the results they want. They know which exercise works best and they have fallen into a faithful routine.

The last group is those who hire a trainer for various reasons such as changing up their own made routines, achieve different results or certain new levels of fitness, or need to depend on someone to motivate through a workout.

My reasonings for hiring a personal trainer have always been the same; to change up my own existing routine and give it some fresh light. I’m also on a constant quest to sculpt my muscles more and reach beyond my fitness plateau into perfection, if such a destiny for myself exists. Over the past 10 years, I have had six personal trainers, three men and three women, each with their own unique approach and method to reaching fitness nirvana. Three utilized the weight equipment and machines in the gym to help me get where I wanted to be, and three taught me new methods of using my own body weight to achieve my results. Of the six trainers, only two worked for me in the sense that I felt the benefits and witnessed the results in my body. They have had such an impact on my fitness level, I will always sing their praises and have put them high on a pedestal. The others were not a match and, looking back, it was a disappointing waste of my energy, time and money.

Ironically, the peak of my own self ultimate fitness level was when I trained alone for fitness competitions. Two months out, I decided to start competing and, in that limited lead time, whipped myself into competing form. How? I spent 90 to 120 minutes in the gym every day with a third of that going to cardio. The balance went to weight training and ab work with routines and equipment I had learned over the years work for me. I was religious and diligent with my exercises. So much so, many thought I was a trainer. Working out was the easy part for me since I enjoyed my time in the gym. It’s like playtime for me. I unwind, relax and let go. It’s my sanctuary.

It was the diet part that was initially challenging for me as I had become accustomed to not having to necessary watch what I ate. I read up on eating and watched my food intake. I developed a diet plan that would burn the most amount of fat and incorporated good fats with omega-threes. I was heavy on the proteins, such as egg whites for breakfast, tuna for lunch, and chicken for dinner, and included lots of fresh vegetables. I eliminated sugars and processed starches and drank lots of water to flush my system. No sweet treats. No bacon or bread. Not even pizza. This was definitely the hardest part of my self training.

My hard effort and self discipline proved itself as you can see in the photo above. I kicked myself into outstanding form and proved I could do it alone and without a trainer. At the same time, I have immensely enjoyed working with trainers Thomas Lengyel and Leann Pacinelli who have truly listened to what I expressed my fitness goals to be and who created personalized workout plans that became successful means for me achieving my fitness objectives.

So just like anything else in life, you need to be wise when selecting a personal trainer if this is the route you decide to go. Get a referral from a satisfied friend in your gym and interview the trainer about their method and philosophy. If possible, schedule a trial workout to see if like the trainer’s approach to working out, that the two of you mesh with your personalities, and that the trainer genuinely shows an interest in you and your goals. Or, if you feel you have the willpower, you can go solo just like I have. Either way, it will take a few weeks to a few months to see your results that will be ultimate true measure of your success.

Be Fit. Be Strong. Be Well.
Adriana

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