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For me, cardio on stationary equipment is the worse. When I need to do cardio, I prefer some sort of interval training to keep myself engaged. After several attempts of finding a good stationary bike challenge, I finally found one that works.    The 20 Minute Upright Gym Bike Challenge Warmup:  First do your warmup completely separate from the challenge. If you choose to do the stationary bike as your warmup, please make sure you cancel it on the computer when you are finished warming up. The Challenge: This challenge is to gain as much distance as possible while following...

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I hate doing cardio inside on stationary equipment. When I need to do cardio inside a gym on a piece of equipment, I usually do intervals to keep myself engaged. This workout is actually awesome. First do your warmup. For me, it was my dynamic exercises, roller, then five minutes of walking on the treadmill. If you warmup on the treadmill, then make sure you end the workout on the treadmill computer. Below are the 20, 30, 10 Treadmill challenges. (in that order) Treadmill  20 minute Challenge The interval of this workout is simple: Walk 1 minute, must be less...

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Quick Tip on the V-Up Ab Exercise The trick is to make it look simple... Believe it or not, the V-Up is not as difficult as it looks. Yes, it requires strength in the core and in your upper thighs. However, the exercise has more to do with coordination. V-Up Tip: Lift Your Legs FIRST! Most people who struggle are usually doing a similar movement as a sit-up. If you treat the V-Up like a sit-up and you have long or heavy legs,,,then you won't get anywhere. Instead, lift your legs first. (Second 8 in the video) After your legs...

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Trainer Articles, Weekly Challenge -

Dynamic Stretching for the Hips It's a good idea to open up the hips before doing some squats, deadlifts, and/or leg day. Especially, if you're like at me and spend a lot of time seated at a desk. Spiderman Dynamic Stretch From a pushup-plank position, bring your knee outside of your shoulder with your foot outside of your hand. Then hold that position for 3-5 seconds. Repeat with the other leg. You will feel a good stretch in your abductor and adductor muscle groups, thus.. "opening up the hips."

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Exercise of the Week This weeks exercise of the week is one of my favorite full body exercises: the DP (dual pulley) Squat and Row. DP Squat and Row Use a cable machine that has two pulleys. Adjust the pulleys so they are all the way down (close to the floor) and attach a handle for each pulley. Grab the handles and walk out a few feet from the machine. Keep your arms fully extended and drop to a squat position. Make sure your body holds good posture and try not to let the weight pull you forward. If you...

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