Tagged as: cardio

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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6 Wk Spring into Summer Fitness Challenge June 1st, Day one

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JUNE 1 DAY ONE!

CHALLENGE 1
VALUE 50POINTS

WRITE A 3-4 PARAGRAPH ESSAY OR RECORD A VIDEO ESSAY. DISCUSS THE REASONS WHY YOU’VE DECIDED TO TAKE THIS FITNESS CHALLENGE AND WHAT IT IS YOU HOPE TO ACHIEVE (YOUR GOALS) DURING THE NEXT 6 WEEKS. ALSO SHARE WHAT YOU FEEL ARE YOUR 2 MAIN BARRIERS TO STAYING AS FIT AND HEALTHY AS YOU’D LIKE TO. FOR YOU, THINKING ABOUT THESE THINGS WILL MAKE THIS JOURNEY MORE MEANINGFUL AND FOR ME I GET TO LEARN HOW I CAN BETTER HELP YOU REACH YOUR GOALS.

I WOULD LOVE IT IF YOU ALL WOULD SHARE THESE ESSAYS WITH ALL OF THE PLAYERS ON FACEBOOK. YOU DO NOT HAVE TO THOUGH. WE SHOULD BE ABLE TO POST THEM TO THE COMMENT SECTION OF THE FACEBOOK POST FROM WHICH THIS CHALLENGE WILL BE POSTED. THIS PART IS ALL NEW TO ME, LET’S SEE HOW IT GOES.

I WOULD LIKE TO GET CONVERSATIONS GOING BETWEEN PLAYERS TO MAKE THINGS MORE INTERACTIVE AND FUN AND ALSO GET SOME HEALTHY COMPETITION GOING. REMEMBER THERE ARE GREAT PRIZES WE ARE TRYING TO WIN HERE AS WE TRANSFORM INTO HEALTHIER INDIVIDUALS.

CHALENGE 2

WE ALL KNOW THAT CARDIOVASCULAR EXERCISE IS AN IMPORTANT COMPONENT TO OPTIMAL HEALTH, PLEASE READ THE ARTICLE LINKED BELOW. THEN TAKE CHALLENGE 2.

http://exercise.lovetoknow.com/Why_Is_Cardiovascular_Fitness_Important

CHALLENGE 2

EARN 1 POINT FOR EACH MINUTE OF WORK PERFORMED. WORK CAN BE ACCUMULATED THROUGHOUT THE DAY. IF YOU HAVE TO SPLIT IT UP IN TO SECTION SHOOT FOR AT LEAST 10 MINUTES PER SECTION. YOU CAN DO DIFFERENT TYPES OF ACTIVITY. IF YOU DO MORE THAN THIRTY MINUTES TOTAL, EARN 30 EXTRA POINTS. ALL MINUTES COUNT AS POINTS, FOR EXAMPLE, IF YOU ACCUMULATE 60 TOTAL MINUTES OF WORK YOU WOULD EARN 60 POINTS PLUS 30 BONUS POINTS FOR A TOTAL OF 90 POINTS.

FOR THIS EXERCISE TO BE EFFECTIVE, WORK AT A LEVEL THAT IS MODERATELY CHALLENGING FOR YOU AND ONLY YOU. NO MATTER WHAT ACTIVITY YOU CHOOSE. WORK AT IT. TO JUDGE HOW HARD YOU’RE WORKING LISTEN TO YOUR BODY AND YOUR BREATH. WE’LL ALSO USE THE RATE OF PERCEIVED EXERTION SCALE. 1=EASY 10= HARD. YOU WANT TO FEEL LIKE YOU ARE WORKING AROUND A 7-8 AND YOU SHOULD FEEL LIKE YOU CAN MAINTAIN THE ACTIVITY FOR GOOD WHILE WITHOUT HAVING TO STOP AND CATCH YOUR BREATH. IF YOU ARE HUFFING AND PUFFING AND HAVING TROUBLE BREATHING YOU ARE WORKING TOO HARD. THIS WILL NOT LEAD TO POSITIVE RESULTS. FIND YOUR BALANCE WORK HARD BUT NOT TO HARD, NOT YET. SLOW AND STEADY WINS THE RACE

SO…AFTER YOU’VE TACKLED THIS CHALLENGES I WOULD LIKE YOU TO POST THE ESSAY TO FACEBOOK OR EMAIL IT TO ME.I NEED TO SEE IT!  THEN I NEED YOU TO PLEASE REPORT YOUR TOTAL  POINTS FOR BOTH CHALLENGES. AGAIN, TO THE COMMENT SECTION OF THE FACEBOOK POST FROM WHICH THIS CHALLENGE WILL BE POSTED. OR EMAIL THEM TO ME. TROYLFORD1@MAC.COM

THIS IS NEW TERRITORY HERE FOR ALL OF US SO PLEASE BE PATIENT WITH YOURSELF AND WITH ME. AT FIRST THERE MIGHT BE A BIT OF REDUNDANCY AS FAR AS OUR COMMUNICATION BACK AND FORTH. MAINLY ON MY PART. I JUST WANT YOU TO HAVE THE TOOLS TO NEED TO SUCEED. PLEASE COMMUNICATE YOUR THOUGHTS AND IDEAS ANYTIME IN ANY FORMAT. BE YER BEST!

Out with the old. It’s time to change it up!

2328879637_c0d2e376ffHow are you doing with those New Year’s resolutions to reach your optimal health and fitness? For many people improved fitness is a big aim for the new year, but keeping it up can be difficult! Here’s some help. Remember, you only get back what you put in so make each day and each decision count. Because with each you either move closer to or further away from your goals and ideal health.

Lack of time is often the main reason folks say they fall off the wagon and don’t exercise regularly. Surely, we can all devote a minimum of 3o minutes out of every 24 hour day to improving our own health and the overall health of our country. That’s really all it takes! You can even split it up into 3 ten minute sessions if you have to. The point is, it’s like brushing your teeth and showering each day. You just have to do it!  In truth it’s not about the number of minutes spent exercising. It’s about DOING IT and what you do with the time you have. A properly designed fitness program involves getting maximum results in minimum time, rather than spending countless hours spinning your wheels.

Here are my tips to help you keep your New Years resolution, eliminate the excuses and get more fit for your efforts.

Out With the Old …

If you are doing the same old activity at the same pace for the same number of minutes, you can expect to stay the same this year.

In With the New …

If you enjoy the type of activity but the results have ceased, interval training takes your current cardio workout to the next level by breaking it into pre-determined increments of time, during which you move at different speeds or intensities. For example, instead of a 3-mph, 30-minute walk. Choose a set number of minutes per interval and continually rotate between them. For example let’s say, a warm-up pace(2 minutes)and a moderately faster pace(3 minutes). The time ratios can be what ever you’d like them to be but you want to feel as though you are working at an overall moderate intensity once you are warmed up.

If you use a treadmill you can also increase the level of incline at each interval, for a stationary bike, elliptical machine or stair-stepper, you can increase tension. The idea is to alternate between levels of higher and lower intensity levels throughout the entire workout, reserving the last few minutes as a cool down interval.

To be safe, if you have pre-existing medical conditions or are just beginning an exercise program, check with your doctor before altering your current training method. Once cleared, don’t overdo it the first few weeks out. Instead, gradually increase your endurance and stamina over time.

Out With the Old …

If your cardio workouts always involve the same type of activity and you are ready for a change, try this.

In With the New …

Cross training is a great way to increase calorie burning and spice up your workouts. With this method, you choose between different activities – 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 challenge both mentally and physically. An example of a cross-training workout would be to start with 10 minutes of walking, followed by 10 minutes of light jogging or dancing or weight lifting, followed by 10 minutes of stair climbing or biking or maybe finish off with 10 minutes of stretching. Whatever activities you enjoy can be implemented with this method but mix it up regularly. That will help keep you motivated and increase your results.

An other option is to do a different type of activity each day of the week. This will keep it 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.

Out With the Old …

If the weight lifting routine that once gave you such great results is no longer working, you’ve hit that plateau! Time to change it up.

In With the New …

Doing the same exercise machines, in the same order, with the same number of reps and sets and weight loads is boring and predictable and bound to cause burnout eventually. Why not work on your stamina, strength and muscle building all at the same time? 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) and repeating for a number cycles. You’ll want to move fairly quickly through the strength training exercises to keep the heart rate up, but don’t sacrifice your form. Add variety to your workout by continually changing the exercises and 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”. We want 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 raise calorie burn and stamina. Try linking few movements together such as a squat with a bicep curl with a shoulder press. Full body movements like this one are 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 ranges but occasional visits to the 7-8 range can get you over the hump. Work at the  level that feels right for you. Don’t overdo it! It’s always best gradually increase your endurance, stamina and strength over time.

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More tips to maximize your workouts coming up!

If you have medical conditions you should talk with your healthcare provider before you begin an exercise program.