I was recently reading through a textbook on stretching (and yes, your trainers at the HIT Center do take time to educate themselves. We aren’t just making this up.) and realized that I need to make more time to stretch after my daily workouts. Stretching has numerous benefits, and the one that most people are interested in: reduced soreness after workouts. By engaging in a simple 5 minutes of stretching after your workout, you can reduce post-workout soreness by a large amount. Think about it: 5 minutes of stretching to make the next 3 days less painful and more enjoyable. It’s an excellent value as far as time to feel good ratio (and yes, that is a technical term). And by taking the time to stretch, you’ll increase your range of motion in your joints, which leads to better and more effective workouts. So before you run out the door (or crawl), be sure to take 5 to stretch it out!
Not an optimist?
For those of you who aren’t optimists, perhaps we can integrate something a bit more pessimistic into your workouts. I’m not talking about adding Drowning Pool music to your routine, but rather, using negatives on some of your core lifts to add some additional variety to what you usually do. Instead of having a short non-work phase (the down part of the bench press for example), try to make it last 5 seconds. Slowing down the eccentric (non-work) phase of the exercise will significantly alter how your workout feels. A study that was recently published showed that an eccentric only bench press program increased strength levels by nearly 15% in seasoned lifters. Those are some serious gains by just slowing down the bar! So if you are in need of some additional variety, think like a pessimist and be negative!
Hit Center Personal Training Staff – A Cut Above The Rest!
Ok, it’s 9:42pm, I’ve literally just stepped in the door but I wanted to sit down to tell you all how excited I am about our trip to the Club Industry Show. You see each day we want to do much more than just write a workout, plan a cardiovascular session or help out with a diet. We want to provide each and every client with the absolute best service we possibly can and this week is a perfect example of how far we will go to do just that.
Monday, I flew out to West Virginia to meet with an NFL Agent who wanted to send more players to us because of the wonder job we have done with former Arizona Cardinal, Keilan Dykes. Tuesday I was back on a plane to Chicago to meet Kristen Cole for the 2011 Club Industry Show – one of the largest fitness trade show/conference in the US. Now this blog isn’t about how fantastic the show was or what we learned in the over 20, yes we attended over 20 seminars…and they were great! This blog is about those amazing staff members at the Hit Center who were not able to make the trip.
When I mentioned that I was taking Kristen to Chicago for the Club Industry Show, Brandon, Chris and Bri all volunteered to cover shifts before I even had a chance to mention we might need help. The thought of working a 14-hour shift never entered their minds, of if it did I couldn’t tell. It’s this type of commitment that separates the Hit Centers Fitness Professionals from the rest of the industry’s personal trainers, no selfish “in it just for themselves” type trainer here – they don’t last. These staff members are all dedicated to making the Hit Center the best personal training service in the Valley and I proud to say that they’re part of our family. I want to thank them all for all their hard work and I look forward to the great plans we all have for your future.
Thank you all for allowing me to be a part of this wonderful journey.
Tim O’Neil
Variety
I recently introduced some new variety into my personal workouts. Instead of doing 3 sets of 8 for my core lifts, I’ve switched to 8 sets of 3 at a much higher intensity. While this may not be something that everyone is interested in doing, it could be a good change of pace for some of you out there.
My current emphasis is on increasing my overall strength levels, so lifting more weight for fewer reps will help me achieve that goal. Surprisingly, I’ve enjoyed the change of pace. I find that it lets me be very intense during my workouts without having to fight off fatigue. This allows me to put my full effort into increasing my strength, instead of focusing on increasing endurance. And surprisingly, I also tend to feel more tired and sweat more during these workouts.
There are other ways to add additional variety to your workouts. I hear it from many of you that you love the variety we offer at the HIT Center. We strive to keep things fresh, to add new challenges, and to make your workouts effective and enjoyable. While we aren’t trying to leave you feeling confused, we do want you to experience growth during your workouts. So, keep training hard, but don’t forget that variety is the spice of life!
Workout Playlist
When I’m starting to drag a little bit and have to get ready for a tough workout, I like to get myself in the mindset using a little bit of music. Here’s my playlist that gets me ready to absolutely kill a workout.
1. I Will Possess Your Heart – Death Cab for Cutie – The bass line in this gets you into a zone to get ready for some action.
2. Roll Away Your Stone – Mumford and Sons – If you can’t get into this song, you may want to flip over your left wrist, put two fingers on where your pulse should be, and check it.
3. Your Love Is My Drug – Ke$ha – Guilty pleasure, yes. Great beat, yes. Starting to really wake up now.
4. Shake Ya Tailfeather – Nelly – Now we’re almost in game mode. After the beats from this song, your body should be fully awake and nearly ready for the hardest workout you’ve ever done.
5. The Edge of Glory – Lady Gaga – Now that you’re on the Edge of Glory, do something about it. Make this workout happen.
Music can be a powerful motivator. Use this playlist carefully. And let me know if you have any suggestions, or give me your playlist!
Common Mistakes – Part 3
“I just don’t feel like eating after a workout.” I can’t tell you the number of times that I’ve heard this out of athletes who are trying to increase strength and performance. One of the most crucial things you can do immediately after working out is to consume a recovery meal or drink. Anything that is high in protein with some carbs will do. Whether you decide that Muscle Milk or chocolate milk is your beverage of choice, be sure to ingest some sort of recovery drink or food in order to maximize strength and performance gains. If you choose not to, you’ll recover more slowly and be able to do less work down the road. In order to be the best you can be, make sure you know what is going into your body, and when.
Common Mistakes – Part 1
I’ve decided to come up with a bit of a theme based on different things that I’ve heard over the years and just wanted to make you aware of as one of your friendly staffers! So without anymore introduction, the first common mistake is….not setting or sticking with goals. Remind yourself of why you started working out here. You’ve noticed changes, no doubt, and perhaps with those changes your goals have changed. Did you communicate that to your trainer? Don’t forget that mind reading was not a part of our education. So let us know when your goals have changed, or give us a little refresher on what exactly you want to accomplish. It only helps us be more effective in programming your workouts, as well as increasing your likelihood for success! Be open, be honest, and most importantly, be ready to work!
TRX Has Come to Hit Center
Big thanks to the TRX Tour for coming to the HIT Center and providing a great workout. All of our clients and trainers who participated had a great time. It was great to get in the trenches with our clients and experience all that TRX can do. The 40/40 challenge turned out to be pretty tough. Although no one completed the challenge succesfully, we all had a blast cheering each other on. Many of us have made it our goal to complete, so we will be taking it on again very soon. We have added a TRX suspension trainer to the facility, so come down and see if you can be the first member of the Hit Centers 40/40 club.
Pat’s Run
What a great job everyone did in this years Pat’s Run (except for Tim O’Neil, he woos’d out 
Over 20,000 competitors ran in this years Pat Tillman 4.2 mile run including several Hit Center family members.
Way to go Daria Defusto, Margaret Downie, Cari Filippone, Jon and Angela Fennell, Jenny O’Neil, Steve Penn and Diane Skousen
Special congrat’s to our very own Kristen Cole for running 29:48 and finishing 62nd out of over 11,000 female entries!!!!!
It’s about that time…
Here’s your biggest guilt trip of the day. Think back with me about 100 days ago. New Year’s Day. Oh yeah. THAT resolution. Oops. Well, I got busy with Spring Break, and before that there were a bunch of sports games, but I really worked out hard in February.
Ok, we’ll forgive you, but it’s time to get refocused and remember why you are doing all of these workouts. It’s time to re-evaluate where you are at with that New Year’s Resolution and let it know that you still mean business. Talk to your trainer and remind him (or her) about how important that goal is to you and how committed to it you are.
It’s ok to fall off this wagon, but it’s time to get back on, and we’ll make sure you get back up there and get refocused!
