Get the Results You Want with Fast Paced Exercise, Resistance Training & Light Calisthenics

joshua on August 29, 2019

Looking to get fit but not sure where to start? Fast paced exercises, resistance training and light calisthenics are all great methods for getting the results you want.

Fast Paced Exercise  

Fast paced exercises are high in intensity and often the primary component of full body workouts like cross fit and circuit training.

Results: Improved body function, metabolism, movement and performance.

Additional benefits include time efficiency. Fast paced workouts, like the tabata sequence, can be completed in less than 30 minutes, an ideal solution for those looking for a way to get fit without dedicating a lot of time. The tabata sequence entails engaging in high intensity exercise for 20 seconds followed by 10 seconds of rest. The cycle is then repeated eight times for a total of four minutes of fast paced exercise. For full body results, work a different part of your body for each 4-minute interval, e.g., push ups, walking lunges and kettlebell swings.

Resistance Training

Resistance training includes any exercise when the muscles contract against an external resistance like dumbbells, weight machines, elastic bands or even your own body weight.

Results: Increased strength, tone, mass, and/or muscular endurance.

Common types of resistance exercise include power lifting, Olympic weight lifting, strength training and weight lifting. Increased strength is best achieved by adding weight over time gradually as muscles accustom to each level of resistance. Once a rep feels easy to complete, go ahead and add more weight. This will increase your strength overtime. Beginners typically see the fastest results, as there is a larger window for improvement in the early stages of resistance training. After a few months, gains will level off and additional sets will need to be completed to build additional strength.

How often should you lift for optimal resistance? The American College of Sports Medicine recommends a minimum of two nonconsecutive days each week.

Light Calisthenics

Light calisthenics are exercises that can be achieved at moderate intensity for 10 minutes or more without stopping. Light calisthenics are ideal for beginners, as they can help achieve visible results in a short amount of time.

Results: Increased flexibility, endurance and strength.

Light calisthenics use the whole body cohesively, meaning you are utilizing all of your strength and tension to complete the exercises, which in turn yields full body results. That being said, it is advantageous to start with your core, as it is the center of your strength. A strong core helps strengthen the rest of the body. For fast, visible results in the abdominal region, get started with a few sets of hanging leg raises and windshield wipers. 

Get the results you want with fast paced exercises, resistance training and light calisthenics. Whatever it is you are looking to achieve, Core Results Personal Training will help you get there. After an initial consult, we will design a program based 100% on your needs and goals that will include everything from strength training to cardio, and nutrition. Meet our team of experienced personal trainers today!

Get the Most Out of Your Workout with a Healthy Diet

joshua on August 22, 2019

What you eat impacts your workout performance and recovery. Get the most out of your workout with a healthy diet: sustained energy, preserved muscle mass, better performance and more.

Sustained Energy

Carb consumption helps sustain energy. Foods rich in carbs can help provide energy before a long race or endurance exercise. Carbs are also quite useful to improve performance during shorter term, high intensity workouts.

For the best results, stick to complex carbohydrates, like stone-rolled oats or sweet potatoes.

Preserved Muscle Mass

Eating protein within a few hours before you workout helps boost muscle mass. When you eat protein, amino acids are released into your bloodstream, greatly increasing muscle-building capabilities. Protein consumption prior to working out and following exercise has been shown to help stimulate muscle tissue growth and repair. This reduces muscle damage and results in faster recovery.

Animal proteins, e.g, meat, eggs and poultry, are your best bet when it comes to essential amino acids. Add some carbs to your protein for additional muscle preservation and liver glycogen.

Better Performance

Increased muscle mass and better performance go hand in hand. Eating a combination of protein and carbs prior to exercise has been shown to boost performance. When asked what the ideal meal is for better performance, sports nutrition expert Christine Rosenbloom, PhD, RD says to look for choices that are:

  1. Low in fat
  2. Moderate in carbs and protein
  3. Low in fiber
  4. Full of fluids
  5. Made up of familiar, well tolerated foods

If you are running low on fuel during endurance or high intensity sessions, eating a few carbs can provide a much needed, immediate energy source. For training sessions lasting less than two hours, skip the carb intake during your workout and always be sure to drink plenty of water.

Additional Healthy Eating Tips:

  • Choose proteins, veggies and carbs that are minimally processed, high in quality & healthy.
  • Portions are key. Make sure your portion is the right size for your needs.
  • Eat slowly until you are full.

Core Results personal trainers have the education, certifications, and expertise to coach you through every aspect of your fitness, including expert insight into how your diet impacts your workout performance and recovery. We’ll work with you every step of the way, including meal plans optimized for building muscle mass or weight loss and a workout regime that focuses on your specific needs. Learn more about strength training with a personal trainer today!

Tips for Better Posture

joshua on November 13, 2018

Correct Posture Graphic

You can be doing everything right in the gym and still not see the results you are looking for.  Poor posture can be the culprit and is becoming all too common in our sedentary society. Jobs are demanding us to sit longer and hunch over staring at a screen for the majority of our waking hours.  These demands can wreak havoc on our bodies alignment and impede our overall health and well-being.

 Yes, a well designed training plan is imperative towards preventing injury and feeling great. The problem is when all that hard work in the gym is reversed by the bad habits in our everyday life.

When we aren’t training we are either sitting, standing or lying down.  Here are some guidelines for when we are in these positions, to help our bodies be more efficient and improve overall posture.

 Tips for standing:

-Weight should be evenly distributed across both feet, not shifted to one side.

-Feet pointed straight ahead or slightly turned out.

-Shoulders should be pulled back with your head directly above.  Upper back should NOT be rounded and head should NOT be forward in front of your spine.

Walking around helps your body to reset itself into healthy posture, so make a point to get up from your desk at least twice an hour.

Tips for sitting:

– Hips and knees flexed at 90 degrees.

-Feet forward and flat on the ground.

-Hips, shoulders and ears in a straight line without rounding the upper back.

-Chin tucked down in a neutral position rather than elevated and forward.

-Avoid crossing the legs to prevent hip alignment issues.

We know that many of us have jobs that do require us to spend time working at desks, so knowing how to sit and stand with good posture is certainly important and beneficial to one’s health and well-being. That said, the human body was built to move, not spend 8 hours at a computer.

Tips for lying down:

-Lye on your side with shoulders, hips, knees, and ankles stacked above the opposite side.

-Pillow under your head and between your knees to promote proper alignment.  The pillow under your head should promote a neutral spine position.

-Avoid lying on your stomach or curled up in the fetal position.

Recap:

Remember, your body naturally adapts to the position it spends the most time in. The more we can move and change positions the less we will deal with nagging postural issues.  Some of these positions we discussed will take time to adjust and feel comfortable, but if you are consistent you will begin noticing the difference!

Improving posture has proven to have countless benefits including confidence, digestion, proper muscular alignment, and even mood.  Here at Core Results we would be happy to help you straighten up!  We will tailor a plan addressing your  specific body and needs.  All our trainers have extensive experience in this area, so don’t hesitate to contact us today!

Is a Whole Food, Plant Based Diet Right for You?

joshua on May 8, 2018

by Aaron Hornstra, CSCS

Thanks to the hit Netflix documentary “What the Health”, there has been an increase in popularity and awareness around a vegan or plant based diet.  The positive effects on our environment are undeniable; however, the question remains – Are whole food, plant based diets really healthier for us, and if so how do they affect our performance when training?  Should this particular diet be recommended for athletes and non-athletes alike?  Although limited research has been documented, the latest from the NSCA suggests a plant based diet, in accordance with the American Dietetic Association guidelines, CAN in fact be a viable option for health AND performance.

Whole Food Plant Based Diet

With that being said, over the years, I have witnessed the challenges clients who participate in such a restrictive diet plan face in order to consume an adequate amount of high quality protein required to achieve optimal muscle growth. In addition, per the NCSA article, research shows that those who follow whole food, plant based diets tend to have lower intakes of some very important nutrients including vitamin B-12, calcium, zinc, creatine, and omega 3 fatty acids.  These nutrients play an important role when talking about overall health and performance.

So while the available research shows that a whole food plant based diet can be a viable option for a health and performance, we must recognize that as with any restrictive diet, the client must be especially diligent in order to maintain a well-balanced diet within its parameters.

Here is the latest research article referenced above from the NSCA.
Decide for yourself if it’s right for you!

 https://www.nsca.com/education/articles/ptq/whole-food-plant-based-diets/?srsltid=AfmBOopg30AN6VFoT1lq371mC_FgbZOxYkyzNG2-7cpbjsQuDCPHUyBN

 

Consistency is Key!

joshua on February 9, 2016

Lisa is someone who has been a model client over the last year. Seemingly like clockwork, she comes in consistently and trains hard. As a result she has seen results. I had the chance to ask her about how she maintains that consistency and share a little about her keys to success.