IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell Certified Personal Trainer In the fitness world, it is common to hear about always switching things up. Although this is something that is good to keep in mind, it is also good to remember the simple lifts that many of us enjoy. For example, take a lift like a bench press, lat pulldown, …
Walk it out….Laterally!
IN SHAPE ATHLETIC CLUB TRAINER TIP Provided By: Kelley Pearce, American College of Sports Medicine Certified Walk it Out….Laterally! Lateral Band Walks Place a resistance band around ankles. Move into a quarter squat position. Move laterally in your squat position to the right, the back to the left to your start position. As you travel laterally, keep you maintain constant …
Self Check-In and Setting Goals
INSHAPE ATHLETIC CLUB TRAINER TIP We want YOU to be successful with YOUR fitness goals, so here is a quick way to monitor your progress and get YOU to YOUR goals faster. Be clear about your goals and write them down where you will see them every day. Go for mini goals. Set short-term goals you can measure in the immediate …
Side Bends
IN SHAPE TRAINER TIP By Judy Oberdorfer, Certified Personal Trainer This exercise helps strengthen the oblique abdominals. Standing with legs about hip-width apart (or closer for more challenge), and a dumbbell in one hand, slowly bend to the side holding the dumbbell, then slowly exhale and return to upright position. It is important not to let your ear drop to …
Pull-Ups
IN SHAPE ATHLETIC CLUB TRAINER TIP Provided by: Kelley Pearce, American College Sports Medicine certified Pull-ups: Strong lats provide better posture Start by positioning yourself under a bar. You can find a pull-up bar downstairs in the gym or the assisted pull-up machine upstairs. 1. Place hands on the bar; there are several hand positions that can be used to …
BOSU Training: Creating better balance in your life.
IN SHAPE ATHLETIC CLUB TRAINER TIP By Kelley Pearce, American College of Sports Medicine Certified Start with both feet standing on top of the BOSU trainer. Move to one side. Come back up to center, but this time stand on one leg for 3-5 seconds. Repeat right/left 10 repetitions for 3 sets. Looking for balance in your training? Contact one …
Don’t Let Summer Ruin Your Fitness Goals!
IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer Instead of making the mistake of breaking from the gym for summer, use the bright sunlight beaming through your gym windows to fuel your indoor workouts! Some people use the summer time to move their exercises to the outdoors in ways of hiking, kayaking, and other related activities. …
There’s a better way to stretch tight hamstrings
Proprioceptive Neuromuscular Facilitation (PNF) Stretch for Hamstrings Presented by: Kelley Pearce American College of Sports Medicine Certified Start by lying on your back and strapping the leg that your are intending to stretch. Lift leg up 90 degrees from hip keeping opposite leg bent. See photo above. Begin by stretching the raised leg to a mild discomfort. After the mild …
Summer is HEATING UP……Come to the Gym & Burn the Right Way!
IN SHAPE ATHLETIC CLUB TRAINER TIP by Dareck Cordell, Certified Personal Trainer Instead of thinking about new exercises or routines, simply increase the repetitions within your current program. High repetitions (20+ reps) are going to raise your heart rate and burn more fat. Don’t stop there with the burn, also decrease your rest time in between sets to 30 seconds. …
Seated Leg Curl
IN SHAPE ATHLETIC CLUB TRAINER TIP by Judy Oberdorfer, Certified Personal Trainer This exercise is to strengthen the hamstrings (back of the upper leg). Hamstrings are often 50% weaker than the quadriceps (front of upper leg) and strengthening them can help balance the strength between the quads and hamstrings as well as help with strengthening around the knee. The seated …