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There is no right or wrong way to develop a fitness program. And one way is not better than another. However, there are some common threads that need to be in every program to create change. The following are five components should be included in every fitness program. If they aren’t already start incorporating them today.

Pillar #1: Get Off The Treadmill.

Most of the clients work with have spent the majority of their fitness lives doing nothing but cardio and are coming to us because their go-to cardio routine is no longer working. Their body has become accustomed to cardio and does not
respond to it anymore. For others their body will just no longer tolerate it and they are beginning to experience aches and pains. Whatever the case may be their
body has changed. And this means the plan of attack must change.

By changing the focus of the workout to strength training you will be able to provide a new stimulus to your body and also work around any injury issues you may be experiencing.

We have heard from many leery clients that they are hesitant to move away from
their old tried and true cardio routine to a strength training routine due to the follow misconceptions.

#1. Fear of bulking up.
#2. Fear of not getting in any cardio with a strength-training program.

The fear of bulking up and looking like one of the women on TV at the Crossfit games is very common among our female clients and is a legitimate concern. If this is your goal we can certainly help. But, we have found that the majority of our female clients are just looking to tone up and gain a little definition so that they feel better about themselves. We achieve this through prescribing fitness programs that will not add unwanted bulk, but rather toned lean muscle.

As for not getting in any cardio. We program each workout to keep you moving through circuits of exercises that keep you moving and increase your heart rate.

Pillar #2: Always Train The Backside.

We are a society of sitters and spend most of our day in a seated position with poor
posture. This poor posture leads to back and neck pain as a result of weak upper
back muscles, weak glutes, and tight hamstrings.

This means we need to train this muscles on the backside to help restore proper posture. The primary focus should be on the muscles of the upper back with exercises such as the TRX Row and the glutes with the kettlebell swing.

Pillar #3: Build Work Capacity.

Looking good is one thing, but having useful muscle and strength is what will
make the biggest impact on your body and life.

We’ve all seen the athlete who looks great with his shirt off, but when he gets on the field he can’t play. The same thing happens with many gym goers. Each week they run a few miles on the treadmill, do a few sets of the circuit machines and maybe do a few exercises with light dumbbells. But yet they still get winded when carrying a suitcase up a few flights of stairs, or hurt their back when moving furniture.

The problem is that while they workout regularly they are not building work capacity. This is the ability to perform physical work over an extended period of time without getting tired or hurt.

The fastest route to improving this is through loaded carries, like the farmers walk, bear hug carries with a sandbag or heavy bag, and sled pushes. Using noncompeting compound sets and kettlebell and barbell complexes in each workout is also an effective way to bring up work capacity.

Pillar #4: Total Body Movement.

The body works as one unit, not as separate groups of muscles. Therefore,
it should be trained as one unit.

Using multi-joint movements, like the deadlift, squat, overhead press, the pull-up, lunges, and loaded carries, you will create a higher metabolic response in the body than if you only focused on isolation exercises. Including these movements in every workout is what will make great fitness program.

Additionally, you will also build a body that is functional in everyday activities and has a higher injury resistance.

Pillar #5: Train Like An Athlete.

While you may never have any aspirations of competing in an athletic event
this does not mean you shouldn’t train like one. The human body was
designed as an athletic machine and should be trained this way in every workout. This means getting up on two feet, jumping, sprinting, moving laterally, and moving quickly at some point in every workout. The only difference between you and an athlete is in the level of the movement performed.

There you have it, five pillars to start incorporating into your regular workouts.

Holiday Survival Guide: Part 2 – Set A Workout Goal

It is easy this time of the year to skip your workouts. Friends and family are visiting from out of town that you have plans with. You are hung-over from drinking too much, yet again, at the night before’s Christmas Party. All of which makes it easy to miss your regular workouts and just say the heck with it until January.

But, do you really want to have to start all over again in a month? Be sore after each workout again and lose all that toned muscle that you have worked so hard for to a layer of pudge?

We didn’t think so?

That is why it is important to set a workout goal for the next six weeks. Maybe you typically get in three to four great workouts each week. Awesome! But, it may make sense for you to cut back to two per week until January. So let’s set the goal of getting in twelve workouts between now and January 2nd. Sound doable? Great!

It doesn’t matter how you get in these twelve workouts. It could be two this week, four the following week, and one the week after. You’re still on track, actually one ahead.

Focus on maintaining your fitness over these next six weeks and you’ll survive the holidays without losing all your hard work.