Remember to always end a session with some stretching, foam rolling and ice if necessary.
Hello fitness enthusiasts! This week's blog post will be touching on the importance of the REST DAY. While I constantly stress working hard and through exhaustion during workouts, the REST DAY is equally as important as putting forth the hard work and dedication.
Image courtesy of http://crossfitcasey.com.au/category/rest-day/page/2/
The REST DAY is your secondary step in preventing injuries and illness. Primarily, you rely on proper form during activities and then plain old R&R at least once a week (this heavily varies on both your athletic level and whether or not you are training for a specific event). Your body NEEDS this time to recover from all of the micro-tears that your muscles have accumulated during training days. By not taking a REST DAY you begin to increase your level of exhaustion, both physically and mentally, which can cause injury and a unintentional alteration of proper form. These events eventually begin to reverse whatever positive effects your training was beginning to have. Skipping a REST DAY is a blow to your overall progression as a beginner trainer. Are my not so subliminal messages getting across yet (REST DAY).
It is during the REST DAY that as an athlete your muscles actually do their growing. During this time the body recovers and repairs the damage that has been done to it. This is similar to what your brain does during a proper sleep cycle with all of the data it has procured throughout your waking hours. Those that get a solid six to ten hour sleep cycle retain more of the information that they processed from the previous day. Much like that of those that allow their bodies to recover, recover more fully and gain more strength. Science and the human body are awe-inspiring!
When you over-train, your body tries to compensate in varying ways. As you prolong your REST DAY, your body overcompensates by establishing an ever increasing appetite to get the fuel that it requires to continue to operate at this increased capacity. This means that weight can be gained and not in the form of muscle either! This happens, because your body needs to increase its reserve fuel source and what better way than to store fat. So, if you are trying to lose weight by cutting fat, this series of events can become demoralizing and downright disastrous.
Without REST DAYS your awareness is stunted and you begin to suffer from mental fatigue due to your body trying to continue to chug along like Thomas the Tank Engine (I think I can, I think I can, I think… I want to rest). Your brain is tricked into thinking it is in a hostile environment and it begins to focus more on your body’s physical capabilities for the fight or flight system. After all, we are nothing more than “civilized” animals that can complexly communicate. This can further lead to sleep issues (insomnia) as well as mood wings. So, if you started to work on your physical fitness for the extra mental and physical health benefits and you are actually having worse issues, you may need to take a rest day He-Man / She-Ra.
This brings me to my final point of this post. As you all may well know by now there are numerous health benefits to being physically active, but if you do not use moderation with a workout routine exhaustion can become overwhelming rampant to the point that it is undoing all the good you are accomplishing and makes you more susceptible to illnesses! So, work hard, play hard and most certainly REST… well… no so much hard, but… just REST, okay!
Once again, I hope you not only got some helpful information out of today’s blog post, but enjoyed it as well! If you have anything you would like to add or if you have any questions, leave a comment down below or email me at Joe@dedicatedfit.com. While you are at it check out this week’s blog posts by Logan Lesher, Dakota Strohl, Kylee Turko and Sage Terembula. We look forward to hearing from you and I’ll see you around the gym!
Hello fitness enthusiasts! This week’s blog post will be all about why we do this. This refers to fitness. Why do we exercise? What is the point? In today’s post I will very quickly cover the benefits of fitness in your daily lives. A lot of what I have to say will be a no-brainer, but I will go over it anyway as a reminder of why you do this.
There are, literally, hundreds of reasons why you should try to improve your physical fitness and none as to why you should not. Not only does improving your physical fitness help to control a healthier body weight, but it can help to control mental and physical illnesses. Exercising helps to reduce levels of tension and stress, both of which can actually cause physical and mental illness. Better levels of fitness help to boost the immune system, which then helps to fight off illness and infections. It helps to increase your good cholesterol (HDL) and lower your bad cholesterol (LDL). Have chronic pains from poor posture? After training with proper form and strengthening your musculoskeletal system your body starts to correct the imperfections in your posture. It helps to control blood pressure through strengthening the heart muscles. It increases the chemical activity of the brain, which then produces more feel good hormones and fights off mental illnesses (depression). Not only does it increase that function of the brain, but it also helps to increase productivity of the brain, thus helping you to be more mentally alert. It can increase the overall functionality of the respiratory system. Finally for this post, but certainly not last, it can have positive effects on both your self-confidence and overall social activity.
So, if you find yourself finding more reasons to skip the gym than to improve your overall quality of life, you should most definitely shake those thoughts loose. Take the plunge into a world of healthier living and once you are there, you will find that it is hard to want to leave. Not only will you become more healthy, but you will most likely make friends along the way. If you have anything you would like to add or if you have any questions, leave a comment down below or email me at Joe@dedicatedfit.com. While you are at it check out this week’s blog posts by Logan Lesher, Dakota Strohl, Kylee Turko and Sage Terembula. We look forward to hearing from you!
Hello fitness enthusiasts! This week's blog post will touch on gym etiquette for those less aware and as a refresher for those who may have forgotten. Please enjoy the accompanying video as well. I really enjoyed working on this week's project and had some help from Dakota Strohl (check out his post from earlier in the week), Jake Marunich (our behind the scenes guy) and our very own athlete Mary Kunkle (she was great).With that being said, let's hop into some of the more important Do's and Don'ts of the gym!
First and foremost , everyone's biggest pet peeve, PUT YOUR WEIGHTS AWAY. Not only is this an issue of safety with people tripping over things, but it just makes the gym look like crap. A 125 lbs person doesn't want to have to put away 600 lbs of plates from the leg press session you just had because you were wearing your Incredible Hulk shirt today.
I'll touch on some of the more important safety - oriented subjects.
Second, BE AWARE OF YOUR SURROUNDINGS. We all know that each individual has various ways of pumping his/herself up and one of the most prominent is mood setting via music. At Dedicated Fitness we try to have a music selection audibly available to reach a wide variety of athlete, but it is impossible to do this for every athlete at the same time. The answer would appear to be bringing your own music source and wearing headphones, but at the same time this can create a safety hazard if people can hear your music from halfway across the gym pumping those fresh beats forcibly through your brain. How you ask? You lose the ability to fully pay attention to your surroundings, especially people trying to warn you about your impending doom or to ask if you're using machinery.
Next, we will discuss NO HORSEPLAY. The gym can be a dangerous enough place, but when you add horseplay and uncontrollable laughter to the mix, the hazards greatly increase, especially for those doing a lift. Never, and I mean never, walk in front of someone whilst they are doing a lift. It can break concentration and it is widely seen as being rude, but nothing that an "excuse me" can't take care of if you don't have any other choice. Laughter is a dangerous weapon in a gym, especially whilst working out. Laughing causes loss of core control and can cause severe injury from loss of proper form, so, please don't make your buddy giggle while putting that 100+ lbs over their vulnerable meat squish of a body.
Another very important safety rule is WEAR PROPER GYM ATTIRE. I will never understand this growing infatuation with walking around the gym in sweat - infused socks. Proper footwear is a necessity for the athlete. Whether an athlete is doing track work and wearing cleats, Olympic Lifting and wearing a solid - soled shoe or running and wearing running shoes they should have the proper footwear. Not only does working out shoe-less present a personal safety issue, especially when handling heavy hardware, but it also creates a hygiene issue to other gym members. It's one thing to deadlift in a rack shoe-less and replace shoes when leaving the area, but when people are frolicking around the entirety of the gym searching for Narnia, that's a no-no. Beyond shoes, clothing should consist of non-baggy material that is not restrictive, so, sadly that means jeans are also a no-no. A shirt should always be worn as well. The material of the shirt protects the integrity of your fleshy coating and should be worn at all times, so, please save the shirtless selfie for when you get home.
I could go on and on about rules, but I won't. Instead, here is a short list of additional gym etiquette:
That's all I have for this week, I hope you enjoyed my attempt at a comical conversation with serious gym subjects. If you have any feedback, please, leave a comment down below or contact me at email@example.com. Remember to check out my fellow coaches cornet blogs as well and have a spectacular weekend!
Hello Everyone! Today's blog post will be about Positive Atmospheres. I will start off by going into my own personal experiences and then I will discuss the importance of positivity and why it is important to the athlete.
In my own personal experience, one of the things that has made me come to love Dedicated Fitness is the fact that it has the MOST POSITIVE atmosphere that I have ever experienced and the motto of Positive is Powerful. If the motto in itself does not make any sense to you, the reader, I will further express its point.
Dedicated Fitness’ atmosphere and its creator, Kerri Jahelka, have been such a powerful force in my life that I find myself in better health. I use to have high levels of depression, a lack of self-confidence and general lack of energy. Now, my level of fitness is at its best,my eating habits have gone from fast food and chemically induced foods to more health conscious choices, my level of depression has drastically dropped and I am happy to say that my level of self-confidence has been improving. I, honestly, believe that without this atmosphere my would not be on the good path that it is on now.
DF offers an assortment of classes from several different coaches. These classes are focused on the gradual improvement of positivity and physical fitness. When I say positivity, I do not just mean a generalized source of encouraging words. When I say positivity, I mean that the coaches are not focused on what you are doing wrong, but they are focused on telling you how to improve your technique. It isn’t even just the coaches that inspire via positivity, it is also your fellow athletes that are giving you words of encouragement. Never have I experienced so many people expressing their positive belief in another's abilities when that person wasn’t performing as well as they had hoped they would and were about to give up. Coaches and your fellow athletes also add an extra level of friends competition to an already awesome workout.
This atmosphere is necessary for all athletes, in my personal opinion, to help any athlete build their confidence. The exclusion of this factor is one of the many possible drawbacks to working out alone. Without this atmosphere an athlete who is unsure of his or herself has a higher likelihood to become discouraged by an underperformance or an inability/fear to perform an action. Being comfortable and being positive are necessary to building the confidence and abilities of an athlete.
If you have any comments or stories you would like to share involving today's subject matter, please feel free to leave a comment below or contact me at Joe@dedicatedfit.com. Please make sure you check out the other corner blogs for Logan, Dakota and Kylee! Thank you and have a great weekend!
Greetings curious fitness enthusiast! Before I get into any crazy topics in this blog, I just want to talk about beginnings. Everything and everyone begins as a sort of clay to be molded by outside forces over time. Some things are destined to become a specific object over time, like rocks. Rocks become dirt or sand over long periods of time and sometimes after tremendous forces are applied to them. I’m not here to talk about rocks, dirt or sand though. I’m here to talk about people.
Every individual goes through the same basic structured events such as birth, infancy, the toddler years, young adulthood and adulthood. It is what you do during this young adulthood and adulthood that really defines us, especially when it comes to fitness. A person isn’t just fit out of nowhere. Much like that rock, which turns to sand or dirt, there are events and processes that take place to make this happen.
People who are fit do not make it happen over night, in a few weeks or even in a few months. This takes years of hard work, motivation, healthy eating habits, rest and dedication. The pro athlete starts his or her skill as early as in Elementary School athletics. He or she continues to work throughout highschool and college to make this happen. If this athlete starts in the fifth grade, for example, by the time he or she is in the freshman year of college, they will have already been working on this skill for nine years. I’ll say that again, it took them nine years to fine-tune the skill necessary to become a pro athlete and they are not done at that point either.
Over the month of June I will be making a series of posts about you and your beginnings and where you have ended up. After all, these blog posts are for you and I plan on making the best of our largest resource: YOU!
If you have any stories you would like to share about why you started down the road of fitness or about your beginning fitness adventures in general, please share them in the comments section or feel free to email me at firstname.lastname@example.org. I look forward to hearing from you!