It’s no joke that having a balanced fitness regime can be complicated.  Most of us know how to perform cardiovascular exercise and/or execute a strength training program to some degree. What is often overlooked is flexibility.  Flexibility training, mobility work, stretching, etc.  

Why should you stretch?
Our muscles are responsible for our ability to remain upright. Without them, our skeleton would collapse to the ground.  When we talk about “perfect posture”, what we are really talking about is an optimal length-tension relationship between opposing muscles in our body. This relationship is important for muscles of the trunk that are responsible for a tall, upright spine as well as for our extremities so that we are able to move our arms and legs through a full range of motion.  If these relationships become imbalanced, we are at higher risk for strains and joint damage. Imbalances in these relationships ALWAYS lead to chronic pain if uncared for.

Strength training alters the length-tension relationship of muscles in our body. 

When should you stretch?
There are two types of stretching that most people are familiar with, dynamic stretching and static stretching.  Each has its place in a well-rounded fitness routine.  

Dynamic Stretching:  active movements that take a joint through its full range of motion. This type of stretching should be completed prior to a workout and performed with specificity, mimicking movements that will be completed later in the workout.  Dynamic stretches should be performed on areas that are deemed “tight” to help optimize the length-tension relationship between muscles before they take on loaded movements. 

For example, perform stationary high kicks as a way to dynamically stretch the hamstrings through a full range of motion before performing heavy barbell squats later in a workout, a movement that requires a significant range of motion in the hamstrings. 

Static Stretching: movements that extend a muscle to its end range of motion and are held for up to 30 seconds. The focus of static stretching should be to relax the stretched muscle as much as possible when holding the extended position. This type of stretching is good for increasing overall range of motion in targeted muscles/joints and is optimally done post-workout.  At the end of a strength training bout, the muscles that were trained will return to their resting state in a shortened or tightened position which is a suboptimal length-tension relationship. Static stretching helps the worked muscles return to a resting state with a more favorable length-tension relationship. 

For example:  After doing a heavy bench press workout it is optimal to stretch the chest muscles so that they return to a resting state with a favorable length-tension relationship.  Have you ever heard jokes that very large and muscular men can’t scratch their backs?  This is in part because of tight, shortened chest muscles, and weak lengthened back muscles.  The length-tension relationship is suboptimal.

Written by
Rollen Dice
Personal Trainer

Send this article to everyone you know that could use some more stretching in their life!

If you would like to talk more about stretching, fitness, or to learn about virtual training opportunities, reach out to me today.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

Self-care is the practice of taking action to preserve or improve one’s own health. Self-care can take many forms from physical, mental, and spiritual health and wellness.

This all can be achieved from doing various activities even as simple as drinking enough water. Some other examples would be exercising, that could be weight training, walking, running, jogging, yoga, or really anything that gets you moving.

Also making sure you are eating and drinking that right foods and liquids that provide the right energy that your body needs. Another would be spiritual meditation.

Whatever that looks like for you make sure you take the time. But mainly take your “me” time. Take time to self reflect, if work or the quarantine is making you stressed take 10, 20, 30 minutes or however long to do something you truly enjoy doing. This time can be difficult for all of us. Make sure you’re taking care of yourself as you are taking care of others.”

Written by
Adam Woods
Personal Trainer

If you are looking for strength training and exercise options for your self-care, reach out for information on in-studio sessions or virtual training. I have options that can work for you.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

It is much easier to get and maintain mobility than it is to lose it and get it back. That alone is the main factor that keeps me performing mobility drills on a daily basis.  Mobility helps me stay strong and safe not only in the gym but in everyday activities as well.   

The term “mobility” refers to the range of motion that you have access to on a given exercise/movement.  Control of that range of motion is what mobility is all about. You may have the flexibility to get into certain positions, but if you don’t have the muscular strength/stability to control your body through these ranges, then we don’t have mobility. Be sure not to mistake joint “laxity” as mobility.  Having too much laxity can cause instability at the joint, thus causing compensation or pain somewhere throughout the system.   

Soft tissue work (ie…foam rolling or lacrosse ball) can help reduce stiffness to the targeted area.  It’s a great way to warm up for a workout, finish a workout for muscle recovery but can be done anytime.

Breathing is very important as well!  If you can breathe through ranges of motion then you “own” that position.  Breathing can reduce bad stiffness and establish good stiffness. Slow down, take sufficient time when performing mobility exercises and be sure to breathe through the positions. 

You don’t need much time, space or equipment to perform a good mobility routine.  I set aside about 10 minutes each day to execute some mobility drills.  The only pieces of equipment that I use are a lacrosse ball and a resistance band.  If you don’t have access to any equipment then no worries, you can get a great mobility routine accomplished with just your body.  Spend a little more time on the areas that need it the most.  It can be easy to get lazy and only perform exercises that feel the best or that you’re good at. 

Watch the video below as I walk you through some simple mobility exercises that would be appropriate for any level.

Written by
Kirk Tidler
Personal Trainer

Do you know what areas you need to work on? Do you know what techniques to use? If the answer to either of these is no then reach out to me for a consultation. We can meet virtually to assess your needs. After your assessment, I can provide you with virtual training to get you started.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

How are your home workouts going? If you are anything like me “distracted” is a word that comes to mind with my first couple of weeks at home. That’s okay, too, but in my heart, I knew I could be doing better so I buckled down and found that these things made my “gym” time more efficient and effective!

1. Put it on your calendar at the time you plan to workout. If you’ve gotten away from this practice I suggest putting it on your work and your personal calendar. This makes it easier to stay accountable to yourself!

2. Make a space that is conducive to working out. The least amount of distractions possible the better! In order to remain efficient at your job, you are in your home office for work. Make your workout space the same! (i.e. no tv, no phone distractions between sets…) 

3. Have your equipment in one place! If you’re working live with a trainer or following a written program make sure you know what equipment you need beforehand that way mid-workout you don’t have to go searching for it.

4. Do your warm-ups and cool-downs! These two pieces are just as essential as the main body of work and the last thing you want to do is get injured! If you aren’t sure what to do, ask your trainer!

Treating your workouts as close to what they were when you were going to the gym is a great way to continue to get the most out of your home workouts. If this is something you are struggling with, reach out to your trainer. They are your #1 supporter in this time and want you to continue to have great workouts! 

Written by
Becca Brown
Personal Trainer

If you do not have a trainer and would like to get started with home workouts that are developed based on you and your goals email me today! I have a variety of virtual training options available from LIVE virtual training to LIVE virtual class sessions. Don’t let another day go by with a hum-drum workout or no workout at all, your health and fitness are much too important to do that!

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

With Indiana’s shelter in place order, it’s been more difficult than usual to stay engaged with a beneficial fitness routine.  Gyms, health clubs, and personal training studios are closed so we don’t really have options to go out to a place that has the equipment that we need.  So, what are you doing with the resources at your disposal to ensure that you don’t neglect your fitness at a time when it’s so easy to make excuses?  Have you found a workout plan that works with the equipment that you’ve got?  Are you lost and wondering how to create an exercise regime that works for your situation?  If you answered “I don’t know,” “no,” and “yes” respectively to the questions above then this article is for you.

To create our own exercise routine, we first need to know all the movement patterns that are found in an effective plan.  Those movement patterns are as follows:  Vertical Push, Horizontal Push, Vertical Pull, Horizontal Pull, Lower Body Push, Lower Body Pull, Spinal Stabilization/Anti-extension, Spinal Flexion.  We could also add a Carry to this list if we wish, but I would bet that you already carry things at least a little bit in your life, am I wrong?

Next, we need to know that we want to use each of these movement patterns at least twice each, every week.  And we need to know how many times we plan to work out each week. 

Once we know these two things, we can start dividing our movement patterns into our workouts each week. And remember, each pattern should be in our routine twice.  So if you are going to work out two times per week, then you would simply want to do at least one exercise for each movement pattern during each workout. If you are going to workout 4 times per week then we could do half the movement patterns each workout, and even just do the same two workouts twice each if we wanted.  3 and 5 day splits are slightly more complicated but still doable as long as all movement patterns are used twice each week. 

A balanced workout routine is important like getting the tires aligned properly in your car is important.  If your tires aren’t aligned properly then your car will drift to the left or right.  If your routine isn’t balanced then some muscles get stronger than others and we start to develop problems w/ range of motion in certain joints or we develop chronic pain in joints with imbalanced muscles. Your posture might start favoring the muscles on your front or the muscles on your back.  We need to keep our posture in alignment. 

Here is an effective split for a 4x/wk exercise routine. In this plan you would take one rest day between day two and day three. 

Day 1Day 2
Horizontal Push
Vertical Pull
Lower Body Push
Spinal Stabilization/
Spinal Anti-extension

Vertical Push
Horizontal Pull
Lower Body Push
Spinal Flexion

Day 3Day 4
Can be the same as day one or you can divide movement patterns up differently as you wish
Can be the same as day two or if you come up with a new day 3, then day 4 needs to be complementary patterns. 

Written by:
Rollen Dice
Personal Trainer

If creating a home workout routine seems overwhelming or if you’d like to take it up a notch, consider virtual training. I offer several options that can help you develop a routine designed around your fitness level and goals. Email me today for more information or to schedule a virtual consultation.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

Motivation to workout can be hard when your daily and weekly schedule gets disrupted. Having events that fall outside of our control can easily get our mood down. Most of us rely on consistency in our schedule or the accountability of others to keep us moving on the right path towards our goals. It begs the question: “How do I find the motivation to workout?” 

Here are some ideas within your control that could help you regain a sense of motivation:

  • Get up early and get something done.
    • Get a few items checked off your list. Make a success of the day early in the day: dishes, laundry, yard work, make family breakfast, etc.
    • Add your workout at the end of the list. Final checkbox for today’s tasks
  • Pump up the jams!
    • Listen to music that gets you moving! Prince, Lady Gaga, Pop radio station, etc.
  • Buy/Order a new outfit.
    • Go to Target or go on Amazon and get a new shirt, leggings, shoes, something that you would want to wear and sweat in!
  • Go for a fast-paced, brisk walk.
    • Get your heart rate up, get out in the sunshine, help boost your mood! Come back and give your workout a try!
  • Reward yourself.
    • Allow yourself to a treat or small cheat meal at the end of the week when you get all your workouts done. And no, a whole pizza to yourself doesn’t count.
  • Call/video call your friends.
    • Workout together in a video chat. Most of us are extroverts. It helps to have people talk to us while we workout.
  • Virtual workout with your trainer!
    • Ask your trainer for a virtual workout. Having a coach there to encourage you and keep you on track towards your goals!

This list certainly isn’t limited to just these ideas. It’s all about, what do YOU have control over that helps boost your mood and motivation to workout! Let us know what you like to do. Try something new in your routine to stimulate your motivation!

Written By:
Landon Whitaker
Personal Trainer

If you want to talk more about Virtual Training reach out today! I offer a variety of options and can discuss the best way to meet your goals and budget.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

Meal Preparation

Failing to prepare means you are preparing to fail. The best way to stay on track with nutrition is by continuing to prepare your own food. If you want to be efficient, preparing for a couple of days at a time will make life easier. With food readily available, it is easier to avoid the temptation of ordering out or just grabbing a snack to hold yourself over. 

Making healthier choices while grocery shopping is another simple tip to continue your success. Grabbing snacks that aren’t a good option nutritionally, is again setting yourself up for failure. Now is the perfect time to make sure you are fueling your body with the proper resources. Your body will thank you for giving it what it needs. 

Following a Workout Plan

Just finishing up guiding my clients through virtual training and developing workout templates

The best advice for maintaining, or even progressing during this time is to look for some guidance. People are more likely to stick to a plan versus trying to freelance their own workouts. Without proper guidance, there isn’t much accountability, knowledge can be lacking, and the intensity of workouts tends to lesser. 

The most ideal option would be to work with someone one-on-one that can create something specifically for you, knowing your strengths, weaknesses, and limitations. If that isn’t an option, then following workouts from a fitness app, or going along with some fitness videos can be more beneficial than relying on yourself. 

Tyler Gustafson
Personal Trainer

If you’re ready for Fitness Success and would like guidance on nutrition and workouts, reach out today! I offer a variety of options available to assist you, including virtual training.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

Exercise is typically known for its benefits when it comes to physical health, physique, and aerobic capacity. However, have you ever stopped to think about how important exercise is when it comes to emotional health? I believe the most motivating factor to continue exercising is how great it makes you feel. 

In fact, research has shown that people who exercise tend to have a higher sense of well-being, more energy, and more positive thoughts throughout the day. Studies have also shown that exercise can be just as effective at treating mild to moderate depression as antidepressant medication. A recent study from the Harvard School of Public Health has found that running for 15 minutes a day or walking for an hour can reduce the risk of depression by 26%! This can be super beneficial!

Now is a great time to continue physical activity. Whether that be walking, running, or at-home workouts. Just because the studio isn’t open doesn’t mean you can’t exercise. Find some time to exercise today and let’s keep our minds healthy!

Give this 10-15 minute Tabata workout a try:

 ** do 6 total rounds, 10s of rest in between rounds. Really important to keep on correct time intervals!

  • Rear foot elevated on a chair or couch x 20s each leg
  • Torso elevated side plank w/ rotation x 20s each side
  • Modified push up  x 20s
Written by Jace Krull
Personal Trainer

If you would like to get started with a workout program at home but don’t know where to start, reach out to Body Outfitters. We offer a variety of Virtual Training options. Our virtual training is personalized to your needs, equipment you have, and to help you meet your goals.

It’s more important now than ever to have a strong, healthy immune system. 

With the threat of both the coronavirus and the pandemic pounds or quarantine-15, as I’ve heard it described, it can feel like your two options are to get sick or to pack on the pounds during this time of quarantine. 

I’m here to offer tips to help you both STAY WELL and STAY FIT! 

Here’s a three-step approach to help you improve your Lifestyle, Nutrition, and Hydration at home and all day long. It’s my 3-STEP STAY WELL & STAY FIT STRATEGY designed to get you through quarantine leaner and healthier than ever. 

STEP #1: Lifestyle: Pay attention to your habits as they relate to stress management, sleep and exercise by making sure that you put self-care as a top priority every day. Be sure to limit your stress, turn OFF the TV, and get at least 30 minutes of exercise 3-5 times per week and 7 to 8 hours of sleep per night.

These habits lay the foundation for a strong immune system and a happy body that fights infection burns fat and has every all day.

Lifestyle Habit: Commit to 30 minutes of exercise daily at home with zero equipment. In just 30 minutes, turn your body into a fat-burning machine that supercharges your metabolism and boosts your immune system. Lowering stress for HOURS after the workout just 30 minutes in the morning sets you up for ALL DAY Success. 

**Reach out to me for guidance on your at-home workouts!**

STEP #2: Nutrition: You can’t out-exercise a bad diet and your nutrition is absolutely essential in burning fat, building muscle and keeping you healthy. A diet high in clean protein, fruits, vegetables, and the right macronutrients is the most important element to overall health. 

Stay away from the fridge and the pantry in between meals! Just because you are stuck at home doesn’t mean that you have the license to eat whatever you want all day long! 

Take great tasting supplements throughout the day to curb your appetite and fuel your metabolism and immune system. 

When you first wake up set your day right with a scoop of powdered greens — each scoop is packed with vitamins and minerals from over a dozen fruits and vegetables — take this with an easy to digest multi-vitamin and you are set for the morning. 

After working out, repair your muscles and boost your metabolism with great tasting protein. Mix it up like a milkshake to build muscle and strengthen your immune system.

STEP #3: Hydration — This is often overlooked but your body’s hydration level plays a crucial role in every system functioning correctly. Without adequate hydration and the right electrolyte delivery system your body doesn’t get the nutrients it needs to recover from illness or infection — proper hydration is the key element to a well-functioning body. 

Water delivers vitamins, minerals, nutrients and to every cell in the body. Shockingly, 75% of Americans are chronically dehydrated which means they are suffering from stubborn weight gain, low mood, and a compromised immune system. Solve your hydration habit by drinking water all day long. 

Focusing on these 3 steps gives you a rock-solid foundation to burn fat and fight infection. 

Written By Pat Charette
Personal Trainer/ Team Lead

Remember, YOU are the best defense against excess weight gain, low energy, and viral infections. 

If you haven’t joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven methods. 

Call or email today to get started from home

Fall sports performance was jam-packed this year at Body Outfitters. Whether it was our in-season athletes, or students working hard in the gym for their offseason, here’s a list of accomplishments we saw:

  • First Grand Slam hit
  • Squat and Deadlift Personal bests
  • Setting Cross Country Personal Records
  • All-time low golf score
  • Undefeated football season
  • 30” Box Jump
  • First time doing a chin-up
  • An overall increase in strength across all exercise demands
  • No In-Season injuries for our athletes

Our groups focus on more than just strength and conditioning. Our students and athletes show confidence in the studio, on the playing field, and in their everyday life. Their accomplishments give them an identity that they can control and continue to grow in.