Posts In: strength training

This is a FANTASTIC time of year to be outside and many of you have already answered the call of the great outdoors.  But along with the fun, exercise, and social activities comes another call…the call of your yard.  It demands attention and you have begun the seasonal wrestling match with your property.

Now, I’m not an expert on landscaping or home repair and will gladly defer to other, more knowledgeable heads and greener thumbs on that topic.   But I know the human body really well, especially when it’s working hard, and yard work can easily be considered a rigorous workout.  Like any workout, it can improve your condition when done properly, or set you back if you over-do-it.  So pay attention to your body and use these tips to care for yourself while laboring in your yard this season.

  1. Hydrate.  Your body needs water all the time and not just when you are sweating.  Make sure to pump in the water to meet your work demands.  Avoid carbonated beverages, and hyper amounts of caffeine, salt, and alcohol as these choices steal water away from your body creating a laundry-list of problems.  (stay tuned for an article entirely dedicated to hydration)
  2. Dress for the temperature.    Protect yourself from overheating with clothing that is lite in weight, lite in color, and which can hold some water.  Wicking fabric seems like a good idea, but good ol’ fashion cotton holds water (sweat) against your skin which keeps you cooler.
  3. Caution:  Heavy lifting. Rule 1:  Assess the load and know your limits.  If you think you can lift it safely, then get into a safe body position with your feet wide, chest up, and lift with your legs.   Rule 2:  Ask for help.  Don’t be a hero.  If you think it’s too heavy get a friend to assist and save your body.  The primary injuries I see this time of year are lower back and knees, and most of them are due to heavy lifting and could have been prevented by calling a buddy. Rule 3:  Breathe!  Avoid holding your breath whenever you are lifting, which can cause a quick, dangerous rise in blood pressure.  As you prepare to lift, tighten your tummy, then breathe out in a controlled manner as you lift.  Don’t blow it all out in one “whoooosh”, but instead, release your air in “puffs” of breath or with one steady exhale.  Encourage your lifting buddy to breathe too.
  4. Repetitive motion.  Don’t be fooled by lite loads.  Unlike their bigger sibling, lite repetitive loads might not injure you right away but can leave you sore and slow-moving for several days.  Take breaks often and change the motion if you can by switching hands or your stance to spread out the work to “fresh” body parts.
  5. Static positions.  Don’t stay in one position for too long, especially awkward positions like being down on your knees in a flower bed.   Movement promotes circulation (good stuff in, bad stuff out) and static positions restrict blood flow causing you to feel stiff.  Take breaks, change positions, and or change the motion to encourage circulation for muscle and joint health.

This is a great time to labor outside.  Not too hot, not too cold, not too humid…yet.  Whether you enjoy doing all the work yourself or just like to dabble, you will find yourself performing more exterior work so enjoy the extra exercise but make sure to care for yourself. 

Written by: Mark Moreland

Owner/Personal Trainer

mark@bodyoutfitters.com

It’s not a mystery that exercise is important when it comes to sports performance. Strength training directly correlates with the progression of most athletic abilities. Correct programming can lead to improvements in strength, speed, and size, among other attributes. Youth athletes are in a great position to make drastic changes in their performance. In high school specifically, athletes are in a constant state of growth. Biologically, they are undergoing many changes, most for the better in terms of physical capabilities. This is the perfect time to push the pedal to become bigger, faster, and stronger.

  Although most high school sports programs offer in-season and offseason training, they are often limited by state laws on the frequency of said training. The majority of athletes participate in required training, but are not as inclined to work towards improvement outside of that. The perfect way to gain an edge over other athletes is to put in extra time and effort. Not only will they perform better in their respective sport, they will also be preparing their body for the next level. If youth athletes are interested in playing their sport at a college level, advanced strength training is the way to go.

Freshman Year

As a personal testimony to the effect that strength training has on sports performance, I want to tell my story. As a freshman in high school, with only two years of experience in football, my performance was lackluster. To add to that, I weighed a whopping 130 pounds. I had never engaged in any weight lifting, so my team’s training regimen was my first exposure to it. The first year I did the minimum in terms of training. As a sophomore I decided to work harder in the offseason. I trained with the team, and worked on my own outside of that. I did this all through high school, and it paid huge dividends. I transformed into a key player on my team over the final three years of my career. By the time I was set to graduate, I had gained 60 pounds since freshman year, weighing in at 190 pounds. I was much more athletic, and my strength gave an edge over my opponents in game.

Senior Year

I was not able to work with a professional, but I can only imagine how much more I would have progressed had I done so. When looking to train outside of the school system, working with a professional should be the route taken. Training with someone that programs specifically for each person they work with, is ideal for efficient progression. They learn the ins and outs of each person, and adjust their programming to break through any plateaus the client may face. 

Written by
Tyler Gustafson
Personal Trainer
tyler@bodyoutfitters.com

If you would like to talk more about strength training for youths, reach out to me.

I offer a variety of training options including one-on-one coaching, small groups, and virtual training. I would be happy to help you find the right fit for your student’s needs.

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
adam@bodyoutfitters.com

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
Kirk@bodyoutfitters.com

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.

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
Landon@bodyoutfitters.com

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
Tyler@bodyoutfitters.com

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
Jace@bodyoutfitters.com

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.