Categorized as: Exercises

A New Year. A New You. Fitness Tips for 2016

How’s it going with those New Year’s fitness resolutions? For many people improved fitness is a big goal for the new year, but keeping it up past the first few weeks can be difficult! This year when you feel like you’re gonna give up, MIX IT UP!  A properly designed fitness program can get you maximum results in minimum time. Here are my tips to help you keep your resolution to get and stay fit in 2016.

Out With the Old…

If your cardio workouts are always done the same old way at the same pace and for the same amount of time, don’t expect to see much change in your fitness level. If you’re ready to make some serious changes you gotta mix it up.

Try this… Interval Training

Interval training can take your current cardio workout to the next level. You’ll burn more calories, increase your lung capacity and keep boredom at bay. Interval training can be applied to any mode of cardio work.  It’s not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity. For example, if you’re walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks. Warm-up first then increase the intensity and work hard until you’re ready to catch a break then bring the intensity back down until your ready to take it back up again. That’s it! Keep it simple and always listen to your body.

Out With the Old…

If your cardio workouts have gotten boring and the weight lifting routine that once gave you such great results is no longer working, you’ve hit a plateau and it’s time to mix it up if you want to continue to see results.

Try this… Cross Training

Cross training is a great way to increase calorie burning and spice up your workouts. With this method, you choose different activities – either performed within the same workout, or alternate the different activities from workout to workout. Cross training is an ideal way to alleviate boredom and avoid plateaus in your training because it provides a constant mental and physical challenge. An example of a cross-training workout would be to start with 10 minutes of walking, followed by 10 minutes of light jogging, dancing or weight lifting, followed by 10 minutes of stair climbing or biking, and maybe finish off with 10 minutes of stretching. Whatever activities you enjoy can be implemented with this method, but mix it up regularly to help keep you motivated and increase your results.

Another option is to do a different type of activity each day of the week. This will keep your workouts interesting and prevent boredom and the dreaded plateau. For example, you might walk on Monday, do upper-body weight training on Tuesday, jog or dance on Wednesday, do lower-body weight training on Thursday and take a Yoga or Pilates class on Friday. Cross training gives you the opportunity to work all of your major muscle groups, and provides you with a continual well-rounded fitness plan.

Try this… Circuit Training

On your next weight lifting day try circuit training. Circuit training involves choosing 4-5 strength-training exercises, alternated with short periods of cardio (3-5 minutes) repeated for a number cycles. You’ll want to move fairly quickly through the strength training exercises to keep your heart rate up, but don’t sacrifice your form. Add variety to your workout by continually changing the exercises, the amount of weight lifted and number of reps from week to week or workout to workout. Be sure to strengthen and stretch all muscle groups — not just your “favorites” — to stay balanced and prevent injuries. By choosing exercises that work more than one muscle group — such as squats, lunges, pushups and pull ups — you will make the most of your time and significantly increase calorie burn and stamina. Try linking a few movements together such as a squat with a bicep curl with a shoulder press. Full body movements like this one are the most time-efficient and are also great for your core.

Remember to always listen to your body and use the RPE (Rate of Perceived Exertion) Chart to help determine your intensity level. Most benefits can be achieved in the 4-6 range but occasional visits to the 7-8 range can get you over the hump. Work at the level that feels right for you. Push yourself a bit but don’t overdo it! It’s always best to gradually increase your endurance, stamina and strength over time.

So remember, you CAN achieve your new year’s fitness goals if you plan your workouts, listen to your body and MIX IT UP! Here’s to a New Year and New You!

Regular exercise can help you control your weight, reduce your risk of heart disease and strengthen your bones and muscles. But if you haven’t exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.

GET FIT…GET FOOD, YOGA ON THE BEACH

 

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Get Fit…Get Food is back this summer with Yoga on the Beach! We will all meet at Bartlett’s, then shuttle down to the Beverly Shores beach for an hour of gentle yoga with Amanda. After class we’ll head back over to Bartlett’s Gourmet Grill where Gary & Nicole will prepare a special healthy dinner. Make it a perfect ending to a perfect summer day. Enjoy the evening taking care of you, stretch out and relax on the beach then socialize with new friends and classmates over a delicious gourmet meal and tasty libations.

GET TICKETS

Pound & Pour Party

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Pound. ROCKOUT. Workout. Pour!

Come on over to TroyBuilt Fitness and join us for our first Pound & Pour!

Pound is a full-body cardio jam session, combining light resistance using Ripstix (weighted drumsticks) and constant simulated drumming. It’s like no other workout! Pound fuses cardio and dance movements into a 45-minute full-body interval workout. Burn between 400 and 900 calories and strengthen and sculpt every muscle in your body while drumming your way to a better you – all while rocking out to great music!

After the workout, hangout with classmates, enjoy a glass of wine and some appetizers! Get tickets here.

Spring Workout Tips & How To Kick-Start Your Exercise Goals

Screen Shot 2015-03-25 at 11.06.50 AMSpring has sprung and the weather has finally changed for the better, I think. Are you ready to make a change for the better too? Here are some tips to kick-start your efforts.

Make Fitness Fun. This is the most important. If you choose something you enjoy doing, you will want to take the time out of your day to do it. If you like to run, start off slow and watch yourself build up your endurance – or even consider joining a running club after work. Hate running? Fret not! TroyBuilt has classes for all types of activity. Or, if you prefer to do the work in your own home, choose a fitness video or turn the music up and dance around. There are many ways to be active without hitting the gym.

Be Realistic. If you decide every year you are going to run a marathon, but you have never made a mile, you are setting yourself up for disappointment. Start with small daily goals and remember that you can always adjust your goals as you see yourself progress. If you write those goals down on paper you’re more likely to reach a new personal best!

Make a Plan. Becoming physically fit can be very intimidating, especially if you have never stepped foot in a gym before. If you have a proper plan, whether written by you or by me ;-), you are more apt to follow it. Call me if you prefer this route, I’ll get you moving in the right direction.  Having an outline will take you step by step to your goal instead of being overwhelmed by the end result before you even start.

Have you got a step or a small box, dumbbells and a resistance band or strap? That’s all you need for this HIIT do at home workout. Check it out! It’s a video 🙂

Get Support. If you surround yourself with people that encourage you to be healthy, you will be more motivated to stay with it. Remember, misery loves company. Try to find a workout partner that you can meet for a workout class or for a morning run or for a tandem training session with me to kick-start your regimen and to help keep you on track.

Journal Your Progress.  Keep a fitness journal from Day 1.  Record what you did and how you felt before and after your workout.  If you are able to see every day what you accomplished, you will feel better about yourself and stay accountable to your goal.

Wishing you a happy & healthy Spring! Be yer best!

Don’t you wanna be better? Let us help. Start today with this limited time offer.

For a limited time, take advantage of our unlimited class pricing, with or without personal training sessions. Spring is finally here and warmer weather is just around the corner. Is your body where you’d like it to be for summertime? How you doing with those new year’s resolutions? If you’ve fallen off the wagon and would like to be better, this is a great time to get up, dust yourself off and recommit to you and your body.

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If you choose the unlimited class package and commit to take just 3 classes each week, you’ll be well on your way to that warmer weather body you search to find each season. With our special pricing that saves you $130 over our regular pricing for one month.

Go for the unlimited class package with the 2 personal training sessions if you’d like a little more personal guidance and help keeping you on track. That’s a larger savings for you plus you get the added benefit of getting some personalized “Troy time” to help you stick to your goals. With this package save $175  over our regular pricing for one month. ! Either way you win. Save and build your body better at TroyBuilt Fitness.

See other special pricing packages here.

Don’t you wanna be better?

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Stressed out? Join us for Get Fit…Get Food. Stretch out stress then have a healthy meal with friends.

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Get Fit…Get Food…Round 2!

Get Fit…Get Food…Round 2! Don’t miss out, friends! This hour long class will focus on breathing exercises, stretching, strengthening and staying stress free for the holidays! Dinner will once again follow at Bartlett’s.

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Stretching: Focus on flexibility

I believe a lack of flexibility is the root cause or major contributing factor of many injuries and stretching is the solution to this lack of flexibility. It counters the gradual tightening and constriction we all develop from both under- and over-use of our body. It is the perfect antidote for long periods of inactivity and holding still and is just about the simplest of all physical activities.

Regular stretching will:

  1. Decrease muscle tension, which is the most common cause of back and neck pains and headaches.
  2. Decrease the incidence of all types of injuries, from joint sprains to tendonitis to muscle strains and spasms.
  3. Speed up the recovery rate from injuries.
  4. Increase physical and mental relaxation.
  5. Improve performance of any skilled movement.
  6. Improve and increase body awareness.
  7. Slow the aging process.
  8. Enhance the neurological system.
  9. Improve circulation.
  10. Support the detox system.

Precautions

Don’t stretch an area if you:

  • Recently broke a bone.
  • Have an infection or inflammation in or around a joint involved with the stretch.
  • Experience sharp or acute pain with stretching or joint movements.
  • Recently had a sprain or strain in the area being stretched.
  • Have an unstable joint in the area.
  • Have osteoporosis.
  • Have any disease that needs medical approval before undertaking any new activity.
  • THIS YOGA VIDEO I’VE POSTED IS CHALLENGING. ESPECIALLY IF YOU HAVE NEVER DONE YOGA. SO IF YOU TRY IT, TAKE IT EASY… YOUR POSITIONS DON’T HAVE TO LOOK JUST LIKE MINE AND CHANCES ARE THEY WON’T UNLESS YOU ARE VERY FLEXIBLE. POINT BEING…TRY IT BUT DON’T FORCE ANY MOVEMENTS, YOU’LL INJURY SOMETHING. HAVING SAID THAT, THESE SERIES OF STRETCHES ARE DESIGNED TO BALANCE ALL MUSCLES GROUPS OF THE BODY, SO THEY ARE GREAT TO PRACTICE REGULARLY TO INCREASE FLEXIBILITY THROUGHOUT THE WHOLE BODY.

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