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Quadruped Fire Hydrant

In Trainer Tips, Uncategorized by inshape

IN SHAPE ATHLETIC CLUB TRAINER TIP by Kelley Pearce American College of Sports Medicine certified From a quadruped position on the floor, begin a fire hydrant on your right side (hip abduction). Complete about five repetitions and then slowly lift your left hand 1 inch off the floor. Maintain a squared-off position in the shoulders and keep your hips level as …

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GOALS!

In Uncategorized by inshape

It doesn’t matter if you have been exercising for a long period of time or if you are just beginning, it is a good idea to set realistic goals. Once you have a goal, make a plan to stay on track, commit to that plan, and stay consistent in order to follow through. If you are a beginner start with …

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Maximizing Core Stabilization

In Uncategorized by inshape

Presented by:  Kelley Pearce  – American College of Sports Medicine Certified Start by lying on your back on the ground. Lift the hips into a static bridge pose. Stabilize the core and glutes as you lift the right knee to 90 degree angle, your shin should be parallel to the ceiling. Release to your starting position, then repeat. Maintain a …

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Lateral Delt Lift

In Uncategorized by inshape

By Judy Oberdorfer, Certified Personal Trainer The lateral delt lift helps to strengthen the muscles of the outside of the shoulder.  This exercise should be done in a slow and control manner.  Holding dumbbells by your side with your palms facing inward, lift your arm so the side, no higher than the shoulder.  Lifting too high can cause unnecessary stress …

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Boosting the Immune System

In Uncategorized by inshape

by Judy Oberdorfer, Certified Personal Trainer Fall and winter season have come upon us and with them, unfortunately, come the cold and flu season. This trainer tip is a quick reminder of foods that can help boost your immune system as well as add some great nutrition to your daily diet.  Garlic and onions have antioxidants and are best eaten …

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LUNGES WITH A TWIST!

In Uncategorized by inshape

by Dareck Cordell, Certified Personal Trainer Lunges are a very beneficial exercise to have in a workout routine. Although, there are a wide variety of movements that can be performed within this exercise, there is also the option to add weight. The Weighted Twist Lunge is not only going to add weight to strengthen the legs, but will also engage …

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Benefits of Yoga

In Uncategorized by inshape

by Judy Oberdorfer, Certified Personal Trainer Many people are intimidated by yoga classes because they feel they’re not flexible enough or their balance isn’t strong or there is a fear of group classes.  Yes, we all have different levels of flexibility and strength, but one can only improve with practice.  During  yoga class, people are generally focused inward and are …

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Overstuffed from Thanksgiving?

In Uncategorized by inshape

Feeling a little “overstuffed” from Thanksgiving? Come take one of our HIIT classes or follow these easy workouts on one of our cardio machines to get you back on track. According to Shape Magazine you should: Do a high-intensity workout 12 to 16 hours after a big meal. Working out hard during this timeframe helps your body burn off the energy in the …

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Jackknife with Stability Ball

In Uncategorized by inshape

End the year with a bang! Provided by Kelley Pearce–ACSM Certified Exercise Physiologist Start in a prone (face down) position, with thighs on the stability ball. Place wrist, elbows, and shoulder in a straight line. Activate core by bracing abdominal area. Pull knees into chest and release back to starting position. To advance core activation, place the stability ball farther …

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BOSU for BALANCE

In Uncategorized by inshape

Body-weight squats/air squats are a great option that can be added into a regular exercise routine. There are many variations to this form of squat, but using a Bosu ball can take this exercise to another level. The squats can be performed the same, but the instability of the Bosu ball forces more muscle engagement form the legs and core in order …