Bull Strong Fitness

Couch to Fit: Your Journey Begins Here

Wed, 25 Dec 2024 17:59:00 GMT

Are you tired of feeling like your couch is your closest friend? You’re not alone. Many El Paso residents find themselves stuck in a sedentary lifestyle, only dreaming of making that elusive transition from couch to fit. But don’t worry; the journey is within reach, and with the right guidance, you can soon find yourself energized and engaged in the rich fitness culture of El Paso. In this blog post, we’ll explore how you can embark on a **”couch to fit”** journey right here in El Paso, with strategies and tips personalized to meet your lifestyle needs. Whether you’re a complete beginner or just looking for a fresh start, transforming your routine can begin today.

Imagine waking up in the vibrant El Paso sun, feeling more energetic and healthier than you have in years. Achieving this dream starts with the decision to get fit, and it’s a commitment we can take on together. Transitioning from **couch to fit** involves more than just physical changes; it’s about embracing a new mindset and lifestyle. So, why is making this change so beneficial? For starters, it significantly improves both physical and mental health, boosts self-esteem, and can participate actively in community events like El Paso’s famous Sun City sports events.

Getting started can be daunting, especially when you’re used to a sedentary routine. It’s essential to adopt an approach that’s practical and sustainable. If you’re new to this, consider starting with **small, manageable goals**. Setting realistic targets, like exercising for just 15-20 minutes a few times a week, provides structure without overwhelming you. This approach has proven effective for many people beginning their fitness journey in El Paso.

Walking is an incredible start for anyone on the path from couch to fit. The local environment offers plenty of walking trails that are free and accessible. From the hikes in Franklin Mountains State Park to the relaxing strolls along the Rio Grande, El Paso’s natural beauty can make this part of your routine enjoyable and motivating. Tackling these trails will not only help you improve your cardiovascular health but also connect you with El Paso’s community spirit.

An excellent way to maintain motivation is to involve friends or join local fitness groups. Attending community workout sessions or participating in initiatives such as running clubs can be highly motivating. Did you know El Paso has multiple social clubs specifically for beginners on their fitness journeys? These clubs don’t just offer companionship; they foster a sense of accountability and support that can be invaluable.

Another crucial aspect of moving from couch to fit is keeping things varied. Mixing up your activities can help prevent the monotony that often leads to giving up. Why not try a dance class at a local El Paso gym or a fun activity like Zumba? It’s a great cardio workout and is adaptable for different fitness levels. Plus, it’s a great way to meet new friends who share your health goals!

Let’s talk **nutrition**, a vital but sometimes forgotten piece of the fit puzzle. Making better dietary choices is foundational for seeing and feeling the results of your exercise routines. El Paso offers a unique advantage with its vibrant culinary scene that includes many healthy eating options influenced by local culture. Whether you’re exploring the farmer’s markets or local cafes, integrating more whole, unprocessed foods into your diet supports your fitness goals and overall well-being. Remember, moderation is key, and incorporating small changes consistently can lead to significant long-term results.

Most importantly, always listen to your body. Each individual’s journey from couch to fit is unique; what works for one might not work for another. Pay attention to your body’s signals and adjust accordingly. Rest days are as critical as workout days, helping you avoid burnout and injury.

Your journey doesn’t have to be perfect, just genuine. It’s not about changing overnight but making consistent lifestyle changes that you can sustain. Reflect on your progress regularly, celebrate the small victories, and don’t be discouraged by setbacks. Everyone’s path is strewn with obstacles; perseverance is key.

To sum up, the journey from **”couch to fit”** in El Paso is about combining activity, diet, community, and mental well-being into a cohesive plan that works for you. Starting today, you can embrace a more active and fulfilling lifestyle right here in the Sun City.

Are you ready to begin your couch to fit journey? Set your first goal today and take that empowering first step. If you have any questions or need further assistance, feel free to reach out to our team. We’re here to support you every step of the way. Where will your path lead? We’d love to hear your thoughts and experiences in the comments below!

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New Year, New You: Transform in El Paso

Sun, 01 Dec 2024 03:29:00 GMT

The dawn of a new year brings with it a unique sense of renewal and possibilities. For residents of El Paso, the “New Year, New You” mindset is not just a slogan but an opportunity to embrace change and embark on a journey toward improved health and well-being. As we leave behind the old and greet the new, it’s the perfect time to commit to personal goals and discover how the blend of nature, culture, and community in El Paso can serve as a powerful backdrop for transformation.

December 31st has always been an arbitrary but symbolic line in the sand—a chance to hit pause, reflect, and make resolutions that promise a refreshed lifestyle. If you’re resolving to make the coming year about fitness and health, then welcome aboard! We’ll explore how this vibrant West Texan city, with its rich landscapes and community resources, can support and inspire your fitness journey ahead.

**Set Clear Intentions and Goals**

Before jumping into action, it’s essential to take a moment to clarify what “New Year, New You” means to you personally. Do you want to increase your strength, lose weight, run a marathon, or simply stay active? The options are endless, but setting a precise, realistic goal forms the foundation of any successful fitness journey.

Setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound—will offer a roadmap to track your progress and keep motivations high. In El Paso, many locals find inspiration in community events, such as the Sun City Half Marathon, an exciting target for both beginner and seasoned runners.

**Leverage El Paso’s Unique Environment**

El Paso boasts a unique geographic location with access to beautiful landscapes like the Franklin Mountains State Park, offering hiking and biking trails that blend physical exertion with breathtaking vistas. Engaging with the environment not only boosts physical health but also enhances mental well-being, a crucial component of holistic fitness.

Consider regular hikes up the Tom Mays Unit Trail to turn what might be a boring treadmill session into an exhilarating outdoor adventure. Moreover, outdoor workouts can foster social connections with fellow fitness enthusiasts, an essential factor for maintaining long-term motivation.

**Diverse Community and Gym Resources**

El Paso’s fitness scene is rich in diversity, providing multiple resources, from large gyms to specialized fitness centers. Whether you’re drawn to traditional gyms or more niche studios offering yoga, pilates, CrossFit, or martial arts, options abound to ensure you find something you love.

For those preferring the conventional gym environment, training centers such as Gold’s Gym offer state-of-the-art equipment and classes to keep your workout routines engaging and effective. Alternatively, if group fitness appeals to you, local studios like Orangetheory Fitness and Pure Barre provide a communal environment that can inject fun and accountability into your new routine.

**Mindfulness and Nutritional Awareness**

A truly effective “New Year, New You” approach isn’t complete without addressing the importance of nutritional habits and mindfulness practices. The local food scene can help you stay on track. Embrace the rich flavors and nutritional benefits of southwestern cuisine, such as lean protein sources, whole grains, and fresh produce. The local farmer’s markets, such as the one at Ardovino’s Desert Crossing, offer an abundance of fresh, locally-sourced products that can be the backbone of a healthy eating plan.

Mindfulness is equally important in your fitness journey. The art of meditation and mindful breathing can significantly enhance physical efforts, alleviate stress, and improve mental clarity. Many El Paso yoga studios offer classes that integrate mindfulness, providing an excellent opportunity to develop a balanced approach to fitness.

**Challenges as Stepping Stones**

As the year progresses, it’s important to keep in mind that challenges will arise. Whether it’s time constraints, motivation dips, or unexpected setbacks, viewing these as obstacles rather than insurmountable barriers is crucial. In El Paso’s supportive community, you will find groups and resources providing the encouragement necessary to overcome these challenges.

Consider joining local online fitness communities or clubs where you can share victories, tips, and support. Remember, the journey to a “New You” isn’t a sprint but a marathon, built on small, consistent steps rather than leaps.

**Reflect, Adjust, and Celebrate**

As you move through your fitness journey, regular reflection is key. Reflect on what’s working, what could be improved, and celebrate your progress. Whether it’s completing your first hiking trail or sticking to a weekly gym schedule, every milestone is a step toward a more vibrant version of yourself.

In El Paso, there’s no shortage of ways to celebrate—perhaps an evening with friends at a local eatery or a day exploring new trails as a reward for your hard work. Each celebration reinforces the positive changes and propels you forward.

The “New Year, New You” movement is more than a resolution; it’s a path towards a sustained and fulfilling lifestyle. By embracing the local environment, community, and resources of El Paso, 2023 can be a transformative year.

What are some of your *fitness resolutions* this year? Join the conversation and share your goals, experiences, or tips. Let’s make this a supportive journey for everyone embarking on a new chapter. Remember, every day offers a new opportunity for transformation and growth.

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The Importance of Personal Training Focus

Mon, 27 May 2024 20:37:00 GMT

When it comes to achieving your fitness goals, having a personal training focus can make all the difference. In El Paso, where health and wellness are increasingly becoming a top priority for residents, personalized training programs tailored to individual needs are gaining popularity. Whether you are looking to lose weight, build muscle, improve endurance, or enhance overall fitness, having a dedicated personal trainer can provide the guidance, motivation, and expertise you need to succeed.

Why is Personal Training Focus Essential?

Working out on your own can often lead to inconsistency, lack of direction, and limited results. This is where personal training focus comes in. Here are some key reasons why personalized training with a specific focus is essential:

Customized Workouts: A personal trainer will design a workout plan that is tailored to your goals, fitness level, and preferences, ensuring maximum effectiveness.
Accountability: With a dedicated trainer by your side, you are more likely to stay accountable and committed to your fitness routine.
Proper Form and Technique: Personal trainers ensure that you perform exercises correctly to prevent injuries and optimize results.
Continuous Motivation: Having someone to motivate and push you during workouts can significantly increase your performance and keep you on track.
Goal Setting and Tracking: Personal trainers help set realistic goals and track your progress, making necessary adjustments along the way to ensure steady improvement.

Types of Personal Training Focus

Depending on your fitness goals and preferences, personal training focus can vary. Here are some common areas of focus that personal trainers in El Paso specialize in:

Weight Loss

For individuals looking to shed excess weight and improve their overall health, personal trainers can create a specialized regimen that combines cardio, strength training, and nutrition guidance to help you reach your target weight.

Strength and Muscle Building

If your goal is to build strength and muscle mass, a personal trainer can design a workout plan that incorporates resistance training, progressive overload, and proper nutrition to help you achieve a lean and toned physique.

Endurance and Performance Improvement

Athletes or fitness enthusiasts aiming to enhance their endurance, stamina, and overall performance can benefit from personalized training programs that focus on cardiovascular exercises, interval training, and sport-specific drills.

Flexibility and Mobility Enhancement

For individuals looking to improve flexibility, posture, and mobility, personal trainers can incorporate stretching, yoga, and corrective exercises into their routines to increase range of motion and prevent injuries.

Choosing the Right Personal Trainer in El Paso

When selecting a personal trainer in El Paso, consider the following factors to ensure you find the right fit:

Qualifications and Experience: Look for certified personal trainers with experience in your desired focus area.
Communication Style: Choose a trainer who communicates effectively, listens to your needs, and provides constructive feedback.
Personality Fit: Make sure your trainer’s personality and training style align with your preferences and motivational needs.
Availability and Scheduling: Select a trainer who can accommodate your schedule and training frequency.
Facility and Equipment: Ensure that the gym or training facility has the necessary equipment and amenities to support your training sessions.

Maximizing Your Personal Training Experience

To make the most of your personal training sessions and focus on your fitness goals effectively, consider the following tips:

Stay Consistent: Commit to your training schedule and follow your trainer’s guidance consistently.
Communicate Openly: Share your feedback, concerns, and progress with your trainer to make necessary adjustments along the way.
Focus on Nutrition: Remember that diet plays a crucial role in achieving fitness goals, so prioritize a balanced and healthy diet to complement your workouts.
Stay Hydrated and Rested: Proper hydration and adequate rest are essential for recovery and optimal performance during training.
Set Realistic Goals: Work with your trainer to establish achievable short-term and long-term goals that motivate you to push yourself further.

Conclusion

In El Paso, the emphasis on personal training focus is on the rise as more individuals recognize the benefits of tailored workout programs designed to address their specific needs and goals. Whether you are aiming to lose weight, build muscle, improve endurance, or enhance flexibility, having a dedicated personal trainer can help you stay motivated, accountable, and on track to achieve lasting results.

If you are ready to take your fitness journey to the next level and experience the transformative power of personalized training focus, contact us today to learn more about our expert trainers and specialized programs. Together, we can work towards realizing your fitness aspirations and unlocking your full potential!

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Benefits of Exercising in Groups

Mon, 27 May 2024 20:34:00 GMT

When it comes to staying motivated and committed to a fitness routine, the power of group exercise cannot be understated. Working out with a group of like-minded individuals not only makes exercise more enjoyable but also offers a wide range of benefits that can enhance your overall fitness journey. In a vibrant city like El Paso, where community is highly valued, group exercise provides an excellent opportunity to connect with others while prioritizing your health and well-being.

1. Motivation and Accountability

Exercising in a group setting can significantly boost your motivation levels. The energy and enthusiasm of your workout partners can inspire you to push harder and stay consistent with your fitness goals. Knowing that others are counting on you to show up can provide a powerful sense of accountability, making it less likely for you to skip your workout sessions.

2. Social Connection

In today’s fast-paced world, finding time to socialize and connect with others can be a challenge. Group exercise classes offer a structured yet informal setting where you can interact with fellow participants, share experiences, and build friendships. The social support network that you develop in a group setting can be invaluable in keeping you engaged and motivated in your fitness journey.

3. Variety and Fun

Group exercise classes come in a wide range of formats, from high-intensity interval training (HIIT) and dance cardio to yoga and strength training. This variety not only keeps your workouts interesting and challenging but also allows you to explore different exercise modalities and find what works best for you. The group dynamic adds an element of fun and camaraderie to the workout, making the experience more enjoyable.

4. Instruction and Guidance

In a group fitness setting, you benefit from the expertise and guidance of a trained instructor who leads the class. The instructor can provide proper technique instruction, form corrections, and modifications to accommodate different fitness levels. This personalized attention ensures that you exercise safely and effectively, maximizing the benefits of each workout session.

5. Positive Peer Pressure

Exercising in a group creates a positive peer pressure environment where everyone is working towards a common goal of improving their health and fitness. Seeing others in the group giving their best effort can motivate you to do the same. The collective energy and enthusiasm can push you to challenge yourself and reach new milestones that you may not have thought possible.

6. Mental Health Benefits

Regular exercise is known to have numerous mental health benefits, including reducing stress, anxiety, and depression. Exercising in a group amplifies these benefits by providing a social outlet, promoting a sense of belonging, and boosting mood-enhancing endorphins. The camaraderie and support of your fellow group members can uplift your spirits and enhance your overall well-being.

7. Cost-Effective Fitness Solution

Joining group exercise classes at a gym or fitness studio can be a cost-effective way to access professional instruction and guidance. Instead of investing in individual personal training sessions, group classes offer a more budget-friendly option while still delivering quality workouts and expert supervision. This affordability makes group exercise accessible to a wider range of individuals in El Paso.

8. Healthy Competition

Healthy competition within a group setting can drive you to perform better and strive for continuous improvement. Setting personal fitness goals and benchmarking your progress against others in the group can fuel your determination and push you to excel. The friendly competition fosters a supportive environment where everyone celebrates achievements and encourages each other to grow.

In conclusion, exercising in groups offers a myriad of benefits that can elevate your fitness journey and enhance your overall well-being. Whether you’re looking for motivation, social connection, expert guidance, or a fun workout experience, group exercise classes provide a holistic approach to fitness that caters to individuals of all ages and fitness levels. Embrace the power of community and join a group exercise class to transform your workouts from routine to rewarding.

Join us at our gym in El Paso and experience the transformative effects of group exercise firsthand. Take the first step towards a healthier, happier you today!

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Find Yourself a Great Gym with a Good Community and Training Program in El Paso

Wed, 13 Dec 2023 19:40:00 GMT

Are you looking for a gym that not only helps you achieve your fitness goals but also offers a sense of community and a well-rounded training program? Look no further! In this article, we will explore the importance of finding a gym with a supportive community and a training program that focuses on general physical preparedness (GPP). We’ll also discuss why this is particularly relevant if you’re based in El Paso. So, let’s dive in and discover how you can find yourself a great gym in the vibrant city of El Paso!

Why is a Gym Community Important?

The significance of a gym community cannot be overstated. When you join a gym with a strong sense of community, you gain access to a network of like-minded individuals who can provide support, motivation, and accountability throughout your fitness journey. The El Paso community is known for its warm hospitality and close-knit neighborhoods, and the same camaraderie can be found within the local gym scene.

Being part of a gym community in El Paso means you’ll never feel alone in your fitness endeavors. You’ll find workout buddies who will push you to achieve your best, trainers who genuinely care about your progress, and a friendly environment where everyone cheers each other on. Surrounding yourself with people who share your aspirations and can celebrate your achievements is a powerful source of motivation that will keep you coming back, week after week.

Benefits of a Well-Rounded Training Program

Now that we understand the importance of a gym community, let’s shift our focus to the training program. A well-rounded training program emphasizes general physical preparedness (GPP), which means it helps you achieve overall fitness rather than focusing on a single aspect, such as strength or endurance.

In El Paso, where the outdoors offer endless opportunities for adventure and physical activity, a GPP-focused training program is the ideal way to prepare your body for all kinds of challenges. Whether you want to hike the majestic Franklin Mountains, explore the stunning Hueco Tanks State Park, or simply keep up with the demands of an active lifestyle, a GPP-focused training program will equip you with the necessary strength, endurance, and mobility.

A comprehensive training program should include elements of cardiovascular conditioning, strength training, flexibility, and functional movements. By incorporating a wide range of exercises and workouts, you’ll not only improve your physical performance but also reduce the risk of injuries and enhance your overall well-being.

Finding the Perfect Gym in El Paso

Now that you understand the importance of a gym community and a well-rounded training program, let’s explore how you can find the perfect gym in El Paso that offers both.

1. Research and Visit: Start by researching the gyms in El Paso that align with your fitness goals and preferences. Look for gyms that emphasize community-building and GPP training. Once you have a list of potential options, visit each gym to get a feel for the atmosphere, talk to the staff, and see if the equipment and facilities meet your standards.

2. Ask for Recommendations: Reach out to friends, family, and colleagues in El Paso who are passionate about fitness. Ask for their recommendations and inquire about their experiences with local gyms. Personal recommendations can be valuable in helping you make the right choice.

3. Check Reviews and Testimonials: Read online reviews and testimonials from current and former members of the gyms you’re considering. Note the recurring themes and pay attention to any red flags or concerns mentioned by multiple reviewers.

4. Assess the Community Vibe: During your visits, take note of the atmosphere and interactions between gym members. Look for signs of a supportive and welcoming community, such as friendly conversations, mutual encouragement, and collaboration during workouts. Feeling comfortable and welcomed is essential for long-term enjoyment and adherence to a gym.

5. Discuss the Training Program: Talk to the gym staff about their training philosophy and programs. Inquire about the incorporation of GPP-focused workouts and the variety of exercises offered. A reputable gym will have knowledgeable trainers who can guide you through a well-structured training program tailored to your individual goals and fitness level.

Take the First Step Towards a Vibrant Gym Experience in El Paso

By investing time and effort into finding a gym with a strong community and a well-rounded training program, you’re setting yourself up for a vibrant fitness journey in El Paso. Remember, being part of a supportive community will keep you motivated and inspired, while a holistic training program will help you achieve overall fitness and prepare you for the adventures that await in this beautiful city.

So, are you ready to embark on an exciting fitness journey in El Paso? Start your search for a great gym today, and soon enough, you’ll find yourself surrounded by fitness enthusiasts who will become your second family.

Do you have any questions or personal experiences with gym communities and training programs in El Paso? We’d love to hear from you! Share your thoughts in the comments below.

The post Find Yourself a Great Gym with a Good Community and Training Program in El Paso appeared first on Bull Strong Fitness .

Over 50? How to Prepare for Everyday Life in El Paso

Wed, 13 Dec 2023 19:25:00 GMT

As we age, it’s essential to make adjustments that ensure we can continue to lead fulfilling and active lives. If you’re over 50 and living in El Paso, it’s important to be proactive about your health and well-being. By implementing a few key strategies, you can prepare yourself for the challenges and opportunities that everyday life brings.

1. Prioritize Exercise and Physical Activity

Regular exercise is crucial for individuals of all ages, and it becomes even more important as we get older. Engaging in physical activity helps maintain muscle strength, flexibility, and cardiovascular health. It can also improve balance and coordination, reducing the risk of falls and injuries.

Consider joining a gym or fitness center that offers specialized programs for seniors. Look for classes that focus on strength training, balance exercises, and low-impact cardio workouts. Participating in group exercise classes not only provides the opportunity to stay active but also allows for social interaction and a sense of community.

Remember to consult with your healthcare provider before starting any new exercise program to ensure it aligns with your specific needs and health conditions.

2. Maintain a Healthy Diet

Proper nutrition plays a vital role in maintaining overall health and well-being. As we age, our bodies’ nutritional needs may change, so it’s crucial to pay attention to what we eat.

Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your daily meals. Limit processed foods, sugary drinks, and foods high in saturated fats and sodium.

In El Paso, take advantage of the region’s flavorful and nutritious cuisine. Opt for traditional Mexican dishes made with fresh ingredients, such as grilled fish tacos or veggie-packed enchiladas. Explore local farmers markets to find seasonal fruits and vegetables, supporting both your health and the community.

3. Stay Mentally Active

Keeping your brain engaged and stimulated is essential for cognitive health as you age. Engaging in activities that challenge your mind can help improve memory, concentration, and overall cognitive function.

Consider participating in activities such as puzzles, reading, learning a new skill or instrument, or playing strategy games. Engaging in social activities, such as joining clubs or volunteering, can also provide mental stimulation while fostering social connections and a sense of purpose.

In El Paso, take advantage of the city’s vibrant arts and culture scene. Visit local museums, attend theater performances, or join book clubs to nurture your intellectual curiosity.

4. Prioritize Sleep and Stress Management

Adequate sleep and effective stress management are essential components of overall well-being. As we age, it becomes increasingly important to prioritize quality sleep and find healthy ways to cope with stress.

Establish a consistent sleep routine by going to bed and waking up at the same time each day. Create a comfortable and calm sleep environment, free from distractions. Avoid caffeine and electronic devices close to bedtime, as they can interfere with sleep quality.

Practice stress management techniques such as mindfulness, deep breathing exercises, or engaging in calming activities like yoga or tai chi. Consider exploring the city’s natural beauty by taking walks in the park or spending time outdoors, as nature has a soothing effect on both the mind and body.

5. Regular Health Check-ups and Screenings

Regular health check-ups and screenings are vital for maintaining optimal health, especially as we age. Schedule regular appointments with your healthcare provider to monitor any existing medical conditions and address new concerns.

Screenings such as mammograms, colonoscopies, and bone density tests can help detect diseases or conditions early when they are most treatable. Stay up-to-date on vaccinations, including flu shots and other recommended immunizations.

In El Paso, take advantage of the city’s healthcare resources. Research local healthcare providers, hospitals, and clinics to find those that cater to the needs of older adults and offer specialized services.

6. Foster Social Connections

Building and maintaining social connections is crucial for emotional well-being and overall quality of life. As we age, it’s important to prioritize nurturing relationships and creating opportunities for social interaction.

Join community groups, clubs, or organizations that align with your interests. Attend community events, workshops, or classes to meet new people and engage in meaningful conversations. Volunteering is another excellent way to connect with others while making a positive impact in your community.

Don’t hesitate to reach out to family and friends for support or companionship. Share experiences, create new memories, and make the most of the relationships that bring you joy.

Conclusion

Being over 50 doesn’t mean life has to slow down. With the right strategies and mindset, you can prepare for everyday life in El Paso and continue to thrive. Prioritize exercise, maintain a healthy diet, stay mentally active, prioritize sleep and stress management, and schedule regular health check-ups. Foster social connections and embrace the opportunities that come with age. By taking proactive steps, you’ll be well-equipped to make the most of each day and live your best life.

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Why you should love the Lunge

Thu, 14 Sep 2023 17:20:00 GMT

Lunges, split squats, and other unilateral leg movements are tremendous tools for building a strong, functional, and balanced body. Yet they tend to take a backseat to the more popular lower body exercises like squats and deadlifts. Let’s explore some of the benefits of lunges, common faults, and some popular variations so you never miss a lunge day again!

Lunges are a fundamental human movement pattern and take many different forms. The movement is generally defined as a split legged stance with one foot planted in front of the body and the other extended behind the body. From this position the athlete can raise or lower their body while stepping forward to the lead leg or returning to the rear leg. Lunges require leg strength, core strength, balance, and coordination. They can be performed as a bodyweight movement, under an external load, or explosively as a plyometric exercise. There are really an incredible number of ways to perform this exercise. Depending on your goals there are many ways that training lunges can be beneficial.

If you are looking to improve balance and coordination you could train lunges with a loading pattern that increased the demand for midline stability. Lunges performed with a barbell overhead or a single dumbbell or kettlebell loading one side of the body will achieve this. Due to the stabilization and core strength required to complete a lunge variation of this sort there is a huge transfer and application to sports and life. Ensure that the load demands don’t force you into a compromised position and that you have the necessary mobility to handle the movement pattern (AKA ask coach if you’re not sure)!

To develop greater strength and enhance muscle growth select lunge variations that allow for greater external loading. A reverse lunge is a popular option for this as it allows the weight to remain in the lead leg ensuring proper form and engagement of the posterior chain. Reverse lunges can be performed with dumbbells held at waist level or a barbell in the back rack position to go hard and heavy. A good rule of thumb is to keep the majority of the load in the front leg as you perform the movement. Select a load that allows for a controlled descent to the floor allowing the knee to kiss, not crash into, the ground.

To prevent injuries, increase range of motion, and correct imbalances the Bulgarian split squat or Bulgarian lunge is an excellent choice. This exercise is performed by working one lead leg at a time with the rear foot elevated on a platform 4-6 inches higher than the lead working leg. This movement optimizes the hinge position of the hips and is greater for activating the gluteus muscles. A popular loading pattern for this lunge is with dumbbells held in suitcase fashion. Make sure to select the appropriate box height to elevate the rear leg to prevent the spine from hyperextending at the end range of motion. Take care to stabilize the lead leg and focus on balance to reap the benefits of this killer lunge variation.

If you want to learn more about the best training movements be sure to discuss your goals with one of our coaches!

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The Top 3 Hacks For Healthy Eating

Fri, 27 Nov 2020 23:50:00 GMT

Not every “fit” person follows a diet.

Not every person who struggles with their body composition lacks self control.

Finding the right foods, ratios, and quantities to optimize the way you look and feel is an ever evolving process. Your body is in a constant state of change. Cells are dying and regenerating. The body we live in today is a result of many past choices. How we look and feel will be influenced by our food choices, age, gender, hormones, activities, sleep, and stress. There’s no one right answer.

There are however some areas we can focus on in our journey to looking and feeling great. Here are the top 3 hacks for healthy eating!

Pick your fats
Eat more vegetables
Protein is the foundation of every meal

1. Pick your fats
Fats stick with you. Not just figuratively, they actually make up the cell wall in every cell in your body. This affects the way cells communicate with one another as well as your body’s inflammatory response. That’s why the types and the quality of fats you choose to eat is such an important factor.

Fat Types
Polyunsaturated fats and monounsaturated fats can help provide your body with a sustainable energy source, decrease inflammation, and improve mental performance. These types of fats are found in foods such as salmon, vegetable oils, nuts and seeds.

Saturated fats should be consumed sparingly. They are not all bad but high consumption of saturated fat may be linked to increased risk of heart disease.

Fat Quality
Each meal should include a healthy fat option that supports your goals. Fat quality in animal products can vary greatly depending on the conditions the animal was raised in and what they were. You are eating what the animal ate! Focus on humanely raised animal products, grass finished, and wild fish versus farm raised.

Fat amounts
Working with an experienced nutritionist is a great way to calculate your fat needs for the day. This can vary based on your body type, genetics, and goals. Try to avoid high fat meals before or after exercise to avoid any digestive issues around training.

2. Eat more vegetables
Seems like a no-brainer but when you think about your meals over the past few days how many of those contained a full serving of veggies?

Vegetables are a great source of fiber, essential nutrients, and prebiotics to support gut health. They are also always going to be your best alternative when it comes to snacking. Most of us are not going to do any sort of damage by stuffing our face with broccoli and carrots!

3. Protein is the foundation of every meal

Humans need protein. There’s no way around it. The amino acids that make up proteins (plant or animal) are the building blocks for our muscles. Without sufficient protein in the diet our bodies will start breaking down muscle, diverting amino acids to perform other critical functions in the body.

So how much do you need? This again will vary a ton based on your goals, body composition, and genetics. Once you have your protein goal determined for the day. Set a protein goal for each meal by dividing that total daily amount by the number of meals you generally eat. Don’t forget to factor in your post workout shake!

For example, if you are shooting to consume 150 grams of protein per day and typically eat 5 times a day you would aim for about 30 grams of protein at each meal. Once you figure out your numbers it becomes easy to know what foods support that quantity of protein.

There you have it, the top 3 hacks for healthy eating! If you’re trying to clean up your nutrition and fitness regiment let us know how we can best help!

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4 Tips To Help You Get Started

Fri, 27 Nov 2020 23:12:00 GMT

Most of us have no problem once we’re at the gym, on the trail, or biting into a salad. An object in motion tends to stay in motion. But getting to that point. Doing the “healthy thing” or the “hard thing” that we know will benefit us. That can be a bit trickier.

There is a certain amount of activation energy we must muster anytime we want to break out of our normal habit patterns. It’s hard to make will power override the status quo every time we need to make a decision though. If you’re someone who finds themselves frequently running into barriers when it comes to healthy habits then this article is for you!

Here are 4 Tips to help you get started on your healthy habits!

1. Define your task.
2. Make it as easy as possible to begin.
3. Find a way to make it more fun or interesting.
4. Stop publicly sharing your goals.

1.Define your task.
Specificity is your friend when it comes to taking action. The more focused and detailed your pursuit is, the more likely you will be to get it done. Just think about the following 3 statements:

“I’m going to eat healthy today.”
“I’m going to have a salad for lunch.”
“I’m going to eat a vegetable and lean protein with each meal and avoid eating sugar today.”

Which person do you think is going to have the most success with their healthy eating today?

Ding ding ding! If you said person number three you are absolutely correct. This person took an approach that set them up for success in their meal choices for the day. Notice that they didn’t have to do anything special to make this happen. The short amount of time it takes to plan how you will attack your healthy habit will pay tremendous dividends in the end!

2. Make it as easy as possible to begin.
As we talked about before, there is always a certain amount of activation energy required to start a new habit or task. If we can reduce the amount of activation energy it will be easier to get started.

That’s science right? Boom!

So how do we actually apply this concept? There are a ton of ways. Let’s say the habit is to go to the gym at 6am tomorrow morning. What are all the things that could make your trip to the gym happen successfully? You could:

Set your alarm so that you have enough time to wake up, get ready, and drive to the gym with 10-15 minutes to spare.
Set up your morning coffee and a simple breakfast so it’s ready to go.
Set a bedtime alarm reminding you to shut down the tech and get ready for bed at a desirable time.
Pick out your gym clothes and anything else you need to start your day off as a success.
RSVP/Sign up for the class.
Coordinate with a friend to carpool together to class. (This is a great way to stay accountable!)

The less you have to do in any given moment the easier it will be to take action. Try to eliminate as many barriers as possible that would present as an obstacle to your goal.

If cooking and eating healthy is a struggle try to come up with a ritual that makes meal prep more fun. Invite a friend over, crank up some tunes, or binge watch one of your favorite shows while you chop veggies and cook up your meals for the week!

4. Stop publicly sharing your goals.
Studies have shown that people who publicly announce their goals or intentions are actually less likely to follow through on them. When you tell someone “I’m going to lose 10 lbs” or “I’m going to hit the gym 5 days a week” it feels good at the moment. According to the study, that sense of completeness you feel will make you less effective than if you were to keep the goals to yourself.

So what should you do instead? Write down the goals you have or some of the changes you want to make. Discuss a plan of action with an experienced coach who can tell you what it takes to get there. Keep it secret. Keep it safe. Get it done.

There you have it, 4 tips to help you get started towards your wellness goals.

When you hear that alarm go off in the morning and your first instinct is to hit that snooze button remember this maxim from Marcus Aurelius, “Is this what I was created for? To huddle under the blankets and stay warm?” Remember it is human nature to seek comfort. But it is our most basic desire that we are satisfied in the process. Hold yourself to that higher standard. The delayed gratification of getting out of bed for a walk or to hit the gym will improve your life and fulfillment in the long run. The warm bed feels good in the moment, but you’ll sleep easier knowing your actions are aligned with your words.

The post 4 Tips To Help You Get Started appeared first on Bull Strong Fitness .

Trust the Prescription

Tue, 13 Oct 2020 13:57:00 GMT

You know that little 5 minute speech that the coach gives at the beginning of class? When they talk about the workout and how it should feel. That’s a pretty important part of planning out your workout for the day and will help you select the weights you use, reps you shoot for, and how to pace yourself in conditioning pieces. If you’ve ever felt a bit lost during this portion of class then this article is for you!

Let’s dive into how to approach some different types of workouts to better understand how the stimulus of each workout should feel so you scale appropriately for you. Of course, our coaches are always available to answer your questions!

One of the simplest ways to look at each workout is based on the energy system involved.

The 3 main energy systems in our body are:

Phosphocreatine System
Glycolytic System
Aerobic System

The differences between these systems are based on the source of energy or “fuel” for the activity. These systems are always functioning in our bodies at all times, but depending on the type of activity we’re doing one energy system may be the predominant fuel source.

Training these energy systems improve our ability to use fuel more efficiently, recover more quickly, and improve our overall health as a side effect. It’s important to know what the result you are trying to achieve is for each workout. This makes sure that you get the most out of your efforts without burning yourself out!

The Phosphocreatine system is associated with short intense efforts, usually lasting 10-12 seconds or less. Most dedicated power and strength pieces fall into this category.

An example of a workout item that targets this energy system could look like:
Build to a 3 Rep Max Back Squat with 2:00-3:00 rest between.

Another example could be:
Every 2:00 for 5 sets perform :10 second max effort assault bike sprint.

Notice how in the second prescription we chose a time domain rather a set number of calories on the bike. If the assignment was 10 calories every 2:00 you might see very different time domains based on the athlete. It might take one person :08 seconds to complete 10 calories and another person :30 seconds. This would change the energy system being trained, the rest interval, and totally change the dose response of the workout.

The glycolytic system is associated with medium to high intensity efforts that can last from :30 – :180 seconds and will taper off drastically based on how well trained an individual is. These usually show up as higher rep weightlifting sets or interval style workouts. Efforts in this energy system rely on glucose (blood sugar) to fuel the effort. They also generate lactate that the body works to clear in order to continue the effort. Adjusting the amount of time you rest.

One example of an interval workout would be:
4 sets of 10-12 reps of Bench Press with a 40X0 tempo followed by :90 seconds of rest.

Another example would be
Every Minute On The Minute for 8 rounds perform :40 seconds of Russian Kettlebell Swings.

Aerobic workouts cover the broad spectrum of workouts remaining. Most efforts lasting longer than 3 minutes will put you in an aerobic state. If you’ve ever “come out too hot” in a workout you have probably approached the workout as a glycolytic piece and when your body could no longer sustain the effort you switched to an aerobic approach.

A classic benchmark workout that require an aerobic effort would be:
Cindy, Complete as many rounds as possible in 20:00 minutes of
-5 Pullup
-10 Pushup
-15 Air Squat

If you are not able to sustain that number of reps or continue completing the movement safely for 20 minutes at a steady pace then you can explore scaling the movements, repetition numbers, or shortening the time domain.

Each day’s class might contain one or more elements of these types of training. There may also be a skill component to a workout that may not be targeting a response from any of these energy systems and is instead geared towards improving movement patterns and transferability of key skills.

Questions about scaling? You know where to find us!

The post Trust the Prescription appeared first on Bull Strong Fitness .