Fearless Fitness Update 12/5: “I want to PUMP you UP” – STRENGTH TRAINING is IMPORTANT!

1.) Caroline Jordan Fitness Schedule and Special Events December 5th-11th:

Sunday 12/5: 9:30am Yoga Flow EQUINOX

Monday 12/6: 12:05pm Cycle Express San Francisco Bay Club, 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Tuesday 12/7: 12:30pm Cycling EQUINOX, 5pm Ball, 5:30pm BOSU, 6 pm Spin Circuit, and 7pm Sports Stretch Club One Citigroup

Wednesday 12/8: 5:30pm Competition Core and 6pm Chisel’d EQUINOX

Thursday 12/9: 12:30pm Cycling EQUINOX .

Friday 12/10 : 12pm Abs and 12:30pm Cycling EQUINOX

Saturday 12/11: 10 am Chisel’d and 11am Cycling EQUINOX

Find more information on specific club locations by clicking on the links included above.

Give yourself the gift of HEALTH this Holiday Season with PERSONAL TRAINING. Programs are carefully tailored to fit the unique fitness needs of each client and combined with lifestyle coaching for complete health and happiness. With constant support, encouragement, and guidance…. you CAN and WILL achieve wellness. MAKE IT THROUGH THE HOLIDAYS FEELING YOUR BEST. Don’t wait till next year to be healthier: Contact Me for details.

For other wonderful community fitness events, check out the lululemon athletica Grant Avenue community online SCHEDULE.

2.) Fearless Fitness Tip Of the Week: PUMP IT UP! Strength Train for MAXIMUM health benefits!

Tired of sweating over every cardio machine in the gym and NOT seeing results? You need to add WEIGHT to your workouts. It’s a common thought to believe cardio workouts to be the only way to achieve a fit physique. But by skipping the weight room, you lose out on the ultimate fat burner. With just two strength sessions a week, you can reduce overall body fat by about 3 percent in just 10 weeks, without cutting a single calorie from your diet. That translates to as much as three inches total off your waist and hips – giving your body a leaner, stronger appearance. Not to mention all that new muscle gives your metabolism a long-term boost, keeping your body looking sculpted long after your workouts are done. Not convinced? Read below to learn the benefits of a regular strength-training program.

  • Weight Maintenance: We tend to think of cardiovascular exercise as the calorie torcher necessary for losing weight. However, it’s better to lose inches AND gain muscle than to just simply lose pounds. Muscle, unlike fat, is metabolically active. Cardio may burn more calories than fat during a 30-minute workout, but strength still burns more overall. The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn’t lifted weights. Replace 10 pounds of fat with 10 pounds of lean muscle and you can burn an additional 25 to 50 calories a day without even trying. This “afterburn” effect is the metabolism boost needed to maintain a healthy weight over time.
  • Stronger Bones: Lifting weights not only builds muscles, it makes for stronger bones too. Did you know an average woman can lose up 1% of bone mineral density every year? For men, it is not quite as much, but it adds up! After the age of 25, we lose more than one-half pound of muscle every year without a regular strength-training regimen. Add strength training to your arsenal of weapons against osteoporosis. When you strength train, the act of moving your bones through muscle action increases its density. Your skeletal system becomes stronger in response to the demands that strength exercise places on your body. Increased bone density will reduce the risk of fractures and chronic disease as you age. According to the American College of Sports Medicine (ACSM) you can significantly reduce your risk of developing osteoporosis by engaging in regular weight training workouts.
  • Better Posture: Stronger bones will improve your posture and how you carry yourself. Weight training can ensure that the muscles between the shoulder blades, lower back and abdomen stay strong, which reduces the likelihood of developing muscular imbalances that can lead to poor posture. Better posture will enhance your overall appearance and reduce your chances of suffering from back pain.
  • Injury Prevention: Muscles function as shock absorbers and serve as important balancing agents throughout the body. Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities like running or basketball. Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group. Build a foundation of strength and you’ll be less likely to run into injury from sports or daily activities.
  • Increased Strength In Daily Activities: Daily activities like gardening and housework are easier if you are stronger. To make a muscle stronger it must be exposed to a significant overload, which doesn’t happen from cardio workouts. Weight training establishes strength that carries over to your daily life. Stronger muscles are less prone to fatigue and more resilient. Your quality of life can be significantly improved simply by engaging in regular weight training.

Now that you’re ready to pump some iron, here are a few tips to get you started on the road towards strength success. When developing your personal weight training routine, it’s best to consult with a personal trainer to establish a program that suits your specific needs and abilities. If you’re not familiar with the basic principles of strength training, a fitness professional can give you the guidance you need to start strong. Working with a trainer to establish a foundation of strength training knowledge and good form can get you started with safe and effective program. As always, be sure to check with your doctor before you start lifting weights if you have any medical conditions, injuries or illnesses.

Start with a program that works all muscle groups 1-3 non-consecutive days a week.  Be sure to always warm up before you train with light cardio or body weight strength training exercises (planks, pushups, non-weighted squats and lunges). Choose 1-2 exercises for each muscle group (focus on legs, back, arms, and abs) and aim for 8-16 repetitions of each exercise. To determine how much weight you should use, start with a lightweight and perform one set. Continue adding weight until you can ONLY do the desired number of repetitions. The last rep should be difficult, but not impossible and you should be able to keep good form. Remember, you want to challenge yourself, not kill yourself. During the first few weeks, focus on learning how to do each exercise rather than on how much weight you’re lifting or how many exercises you’re doing.

Make sure to balance your strength routine with cardio and flexibility workouts for a total body benefit. Doctors recommend an hour a day of moderate to vigorous activity — aim to alternate weight lifting days with your aerobic workouts for maximum health.

Strength training is a great way to improve strength, endurance, and muscle tone. Just remember to start slowly, use proper form, and increase workouts gradually to prevent injury. Just a few short sessions a week will really pay off with better muscle tone, definition, and an improved quality of life. Don’t wait to pick up the weights…. Strength train for total body benefits!

3. FEARLESS FITNESS CHALLENGE of the week: STRENGTH TRAINING!

This week, I challenge you to step OUT of the studio….and on to the WEIGHT FLOOR. As much as I want you to come to class… it’s time to discover weight training and it’s BENEFITS. Schedule in two STRENGTH SPECIFIC workouts this week – that doesn’t include cardio or plyometrics. Strictly weights…. for 20-60 minutes. Can you do it?!

The weight room floor is often an intimidating and confusing place…. I’d be happy to work one-on-one with you to show you some of the ropes (and the awesome results!).

Stay strong this holiday season and KEEP MOVIN! “Do NOT throw in the towel… use it to wipe the sweat off your face”. Let me know if you need extra reminders or motivation – Im here to see you get to 2011 happier AND healthier 🙂

Caroline


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