Hello DF family! I know Joe usually takes care of positive posts, but I felt as though I needed to say a few things that I feel very strongly about. The first thing I want to say is that Joe did an amazing job with his last post about positivity. It is what the gym embodies. There is no room for someone who makes others feel small and self-conscious. On that note, I will transition into what I want to discuss.
The past two years that I've been a part of Dedicated Fitness, we have continuously gotten new members. We also have extremely happy members who keep coming back to use the facility. Every day throughout the week, members leave the gym from classes looking like they just got out of a pool, yet they all leave with a smile on their face. On occasion some leave with a grimace because of a tough workout but that is neither here nor there. The point is, our members are clearly satisfied with our facility and with the workouts they receive because they keep coming back for more and more torture! I was wondering what makes people of all ages come back. What makes us so special?
I got to thinking about fitness and that not everyone enjoys working out. When I scan the faces in the classes, everyone has a smile. The fact is that we make fitness fun. This is something I believe gets overlooked whenever exercise gets brought up. Exercise indeed can be tough for those who do not love it. It can be hard to continue if you always find yourself saying that you are bored and saying you don't want to workout today. Although the prescribed workouts are tough, the coaches are always encouraging and they all personally care about their clients. Fitness is fun. The atmosphere is contagious. You will leave feeling accomplished. You will also make some new friends along the way as you start to enjoy a new life of fitness! It's always easier to suffer with people by your side and with the continuous motivation being provided by the instructor. Exercise is important, but be sure to make it fun. Making fitness enjoyable will allow for an easier journey toward a life of better health. I'm a proud coach at Dedicated Fitness and I'm happy to say that I enjoy making fitness fun!
Every week my workouts are strictly long distance running which is great for building cardiovascular endurance. However, there are other great ways to build this endurance as well. I know running outside and on a treadmill every week may be monotonous, so I have a great option if you are feeling that way! A machine that you may or may not be familiar with is the concept 2 row machine in the blue room downstairs. This is a great machine to work cardiovascular endurance that's a true total body workout! Rowing when done correctly is extremely effective and potent! It's a great way to warm-up before lifting or cross training.
Rowing is not complicated but there are some things you should know. When first moving back on the rower, you should be leaned in toward the screen at a slight angle. Imagine a clock with 12 being perfectly vertical, and you want to be at 1 o'clock before you pull back. On the pull you will first push your legs, and as you finish the pull you will angle your body at 11 o'clock and finish the pull with your arms. As you finish the pull and lean back to 11 o'clock, you will flex your core.
Here is a sample workout!
Row 2 minutes to warm-up with the damper in between 5/6.
Set the damper to 10. Sprint on the rower for 40 seconds with 20 seconds of rest. Do this twice. Rest should be a slow recovery row.
Set the damper to 8. Sprint two more time for 40 seconds with 20 seconds of rest.
Set the damper for 6. Two more 40 second sprints with 20 seconds of rest.
Try to make the pace on each set of sprints similar. Also try to increase pace with each damper decrease. Enjoy and have fun rowing!
When I think of the word core, I think of words such as essential, necessary, and important to describe it. The word core can be used in many different ways, but today's video is all about strengthening that midsection and lower back! A strong core is extremely important, and I'm not only talking about for exercise. Your core is your stabilizer. It is in charge of giving you a healthy and strong posture. Both of these are essential to exercise. My blog posts have mainly been about running, and it is important for a runner to have a strong core! These exercises are a good foundation for the previous plyometric exercise I showed, and they will serve well for the lifts I video for next week.
These are a few examples of core exercises. The GHD sit-ups have a modification which is simply lowering your body to parallel. Back extension can be made tougher by holding onto a plate. If you have any questions on any of the exercises, feel free to comment or email me at firstname.lastname@example.org! And also check out Coach Kylee's blog for some other great core exercises!
This week the intensity picks up a bit as we work on some plyo exercises. These exercises are great for working out legs and really pushing your heart rate! The movements this week are all fairly simple, and unfortunately, I had to include the dreaded burpee! In the next few weeks I will be showing weighted exercises to build leg power and explosiveness. Hope you enjoy this week, and if you have any questions email me or comment below, and I will be happy to help
Hello running fanatics! I hope you all enjoyed last week, and I also hope you all got out and ran last week! Last week we worked on warming up and stretching, so this week we worked on footwork skills. Ladders are a great way of working coordination and building quick feet for drills to come later. I will describe the foot pattern for all drills, but I have a few pointers for all of the drills.
The first pointer is you shouldn't try all of the drills full speed for the first time. The footwork can be tricky, so practice will be needed even if that means walking and doing the footwork. The second pointer is your hips should always remain in the same plain, so they should always be faced forward. Knees and feet move, hips shouldn't wiggle like you are doing the salsa. The only drill that the hips are allowed to move is the river dance. The third pointer is that the sideways typewriter and the zig zag drills should be done facing each side so you work each back push-off leg equally. The last pointer is to use your arms as if you are running. Naturally you won't use your arms in the same manner as running, but arms should still be involved.
Drill #1: jumping typewriter
Two feet will jump inside each rung, and outside of the same box you just previously jumped into.
Drill #2: typewriter
The foot pattern for this drill follows the in-in-out-out movement. Two feet will go in the first box one at a time, and then they will straddle the box you were just in.
Drill #3: sideways typewriter
This drill also follows the in-in-out-out foot pattern. When you step out of the box, straddling the rung will give you equal distance between the last box and the next box. This can help your rhythm.
Drill #4 & #5: Ickey shuffle without and with a knee drive
This drill follows an in-in-out and an in-in-out-up pattern respectively. In the knee drive drill, the foot that will go into the next box is the knee that will be driven up.
Drill #6: zig zag
This drill follows an in-in-out-out pattern. Just like the sideways typewriter, straddling each rung will help rhythm.
Drill #7: river dance
This is the most advanced drill and may take the most time to learn. It follows an in-behind-out pattern. You will step in with a foot, the other foot will tap on the outside of the box behind the leg in the box, then the foot in the box will tap on the outside of the same side the behind leg tapped.