https://fastersupplements.com/blogs/faster-focus.atomFASTER Supplements - FASTER Focus2017-08-04T08:50:05-04:00FASTER Supplementshttps://fastersupplements.com/blogs/faster-focus/being-healthy-in-this-busy-world-caffeine-dependency2017-08-04T08:50:05-04:002017-08-08T13:08:19-04:00Being Healthy In This Busy World: Caffeine Dependency1
caffeine to make the to-do-list an already-done-list.
Caffeine, like almost everything in life, is good for us in moderation. There are many healthy ways to consume caffeine such as coffee and tea. There are also many unhealthy ways to consume caffeine such as sodas and sugary drinks. The method of consumption and the frequency of consumption are the determinants of how good or bad your caffeine dependency is for your health. If you are having a cup of coffee or tea and NOT adding creamers and sweeteners that just add extra sugars and fats to your beverage then you are consuming caffeine in a healthy manor. If you are drinking Mountain Dew around the clock you are consuming entirely too much caffeine and too much sugar. We can also find caffeine in chocolate and other sugary snacks.
There are also pre-workout drinks that contain caffeine. There are a lot of different pre-workouts floating around so it is important to pay attention to what you are taking. Consult with a professional before simply buying one that looks cool! These drinks not only give you an extra boost to get through your workout, but typically contain ingredients to help your body get the most out of its workout.
The Mayo Clinic states that the recommended amount of caffeine for the average adult is no more than 4 cups of coffee (or an equivalent) per day. It is important to also pay attention to how your body responds to the caffeine intake. If one cup of coffee makes you jittery then that is enough for your body for the day. If you find yourself wanting to drink more than the recommended amount you may need to look at factors such as quality and quantity of sleep.
At the end of the day it is important to remember that caffeine dependency can play a huge role on your life regardless of the method through which you consume the caffeine. When you are dependent on caffeine you will experience unpleasant side effects from not having it that can range from a mild headache to migraines, nausea, irritability and many more. The less you consume the less likely you are to experience these side effects.
A healthy lifestyle will lead to more energy and help you avoid relying on caffeine to get through each day. Eat right, exercise, sleep well and treat your body with respect as you know it should be treated and you will find yourself not needing excessive amounts of caffeine to get through the day! ]]>
https://fastersupplements.com/blogs/faster-focus/healthy-eating-misconceptions-eating-clean-means-no-dessert2017-07-28T07:19:39-04:002017-08-08T13:08:18-04:00Healthy Eating Misconceptions: Eating Clean Means No Dessert1
Many people believe that sweets and desserts are off limits when trying to eat clean. This is very far from the truth! Things that taste sweet can be great for us! The most perfect example of this would be the build bar smoothies! All of these shakes are all natural with no added sugars or GMOs and made with healthy ingredients that will treat your sweet tooth and not eliminate your hard work. Many of our shakes taste like some desirable dessert or treat that you would enjoy anytime, but are a perfect compliment to your workout. Your body needs sugars and proteins following a workout to repair your muscles; these smoothies give you just that, while also satisfying your sweet craving!
There are a lot of sweet options to replace the unhealthy treats we are used to eating. Fruits contain natural sugars that will satisfy any sweet tooth in a time of craving. Even though most of us don't crave strawberries over chocolate, eating the strawberries will satisfy your need for sugars and sweets while providing you with a healthy alternative to baked goods and bakery treats!
Protein flavors have also expanded vastly over the last few years creating many options for healthy dessert alternatives! A birthday cake protein shake may be all the sweets you need to get through the day without falling off of your eating plan! It is important to remember the balance of diet and exercise and how important nutrition is to your fitness goals. Don't forget where your progress has come from, you have spent hours working in the gym for your results! Be sure to treat yourself within reason!
There are also countless recipes out now that give you dessert without the calories. Try Black Bean Brownies for example; they give you the sweet treat you are looking for but with more protein and fiber and less sugars.
With countless healthy alternatives to desserts that are available, from build bar smoothies to protein flavors there are so many dessert options for your fit lifestyle! Don't be afraid to get out there and try new substitutes to your favorite unhealthy desserts!]]>
https://fastersupplements.com/blogs/faster-focus/healthy-eating-misconceptions-clean-eating-foods-don-t-taste-good2017-07-14T06:32:01-04:002017-08-08T13:08:17-04:00Healthy Eating Misconceptions: Clean Eating Foods Don’t Taste Good1
We live in a world where we have so much information available to us at any moment. The internet provides thousands of healthy recipes that are just a click away! There are healthy substitutions to all of your favorite unhealthy snacks. Zucchini and other vegetables can be used as a bread and pasta substitute. These delicious options allow you to satisfy your cravings for unhealthy foods without compromising your healthy lifestyle! Be sure to watch out for recipes that try to scam you into believing they are healthy, such as things that boast a small number of ingredients that are not healthy ingredients (three ingredients doesn’t matter if one of them is a stick of butter). If you are really having a hard time getting a grasp of how to make clean eating enjoyable we also have the guidance of Coach Nate and the FASTER’s No-Nonsense Nutrition plan to give you tips and coaching on how to enjoy the clean foods that your body needs to perform at your best!
Try all of the spices, pin all of the recipes, substitute the veggies and enjoy eating clean. It is not something that should be dreaded, stop thinking “diet” and start thinking lifestyle. You make permanent changes in the gym and matching that with clean eating will give you the best results possible. Don’t be afraid to spice up those clean foods and stray from plain grilled chicken with plain veggies. Once you learn to fall in love with clean eating recipes that taste great you will find it much easier to reach your goals and stick to your healthier lifestyle. You determine how well your body works and exercise and healthy eating helps keep you crushing your fitness and weight loss goals! ]]>
https://fastersupplements.com/blogs/faster-focus/healthy-eating-misconceptions-organic-is-always-better2017-07-06T16:32:10-04:002017-08-08T13:08:17-04:00Healthy Eating Misconceptions: Organic Is Always Better1
Eating healthy plays a huge role in maximizing your fitness level. Your body needs good clean fuel to operate at its best which is obtained through eating healthy foods that work with your body, not against it. There is a lot to learn and understand when it comes to healthy eating. In recent years the organic food market has been growing tremendously and many people believe that they only way to eat healthy is to eat organic. This is not the case; there are many things that go into calling something organic as opposed to things that are conventionally grown.
Organic foods are given their name based on the way they are grown or raised. Animals and plants that are considered organic have to be farmed under very specific guidelines. These guidelines make them more environmentally friendly and sustainable. Harmful chemicals and artificial substances are not permitted in organic farming. A great deal of research is being done on conventional foods and organic foods and the nutritional benefits of things that are organically grown are not significantly different from those that are conventionally grown. In recent years the USDA has come up with a system that allows a farm to be certified organic through the USDA. When organic foods first entered the market there was no regulation on these items and any farm could throw an organic seal on their foods. With the USDA guidelines this has changed tremendously. There are also various levels of organic rating that a farm can obtain based off of how closely they follow the USDA organic guidelines.
Foods that are grown conventionally tend to have more use of pesticides and other chemicals that help them grow to their max potential in a less natural way. This does not make them bad foods, just differently grown. At the end of the day all fruits and vegetables should be properly cleaned before eating them. Proper cleaning and preparation of foods will remove any chemicals that may have been used in the growing of those foods. As a consumer we see the biggest difference between organic and conventionally grown foods in the price tag. Organic foods tend to be much more expensive than their conventionally grown counterparts. It is okay to surpass the organic foods for the conventional ones. It is more important that you are putting good clean foods into your body for proper fueling.We want you to look and feel your best ever and clean eating is a big part of that, organic or not! ]]>
https://fastersupplements.com/blogs/faster-focus/fitness-for-the-road2017-06-30T07:23:30-04:002017-08-08T13:08:16-04:00Fitness for the Road!1
We work hard all year to look good in that summer swimwear or cocktail dress. How do we maintain this level of fitness while we are away from the gym and surrounded by foods that don’t exactly fit in our nutrition plan? It is not easy to resist and you should indulge and enjoy vacation, butit doesn’t need to set you back months of hard work!
To maintain your fitness level it is best to make the most of a hotel gym if available. While it likely won’t have all of the equipment you desire or are used to using, there will be some options. This is when you really get to test how well you have been listening to your trainer. Try to work all major muscle groups in your session and remember that form is most important! Stick to exercises you are confident you perform properly and used a weight that you can handle without assistance. Going somewhere that doesn’t have a gym? Pack a resistance band in your suitcase! Resistance bands provide you TONS of options for exercises that can be performed while taking up very little space in your suitcase. Again you would want to work all major muscle groups with an exercise using your band. You also can perform exercises that do not require any equipment. Think back to all of the EFX classes and training sessions and you can do some jumping, planks or push-ups that will really enhance your workout. You can add to your resistance training with a run on the beach or through whatever beautiful city you may be visiting! Hate running? Mix it up with some intervals, run hard for 30 seconds and slow for 1 minute. Running at varying speed intervals will help keep your cardiovascular system working strong! Vacation is also a great time to walk to your destinations rather than driving! Keep your body moving and enjoy the views while you walk from your hotel to various attractions!
Now it is time to discuss the greater challenge, healthy eating on vacation! I use that term lightly as vacation is a great reason to indulge and have cheat days, but before you go all out take a minute to think about the hours you have put in at FASTER to achieve the progress you have seen. To get the best of both worlds and indulge without setting yourself back in your progress it is best to cheat within reason. Get the steak you have been dying to have, but pair it with vegetables rather than mashed potatoes. Eat at your favorite beach donut shop one or two mornings instead of all of them. Substitute frozen yogurt with fruit instead of a three scoop waffle cone. Alternate your poolside alcoholic beverage with a water, not only to cut calories but to be safer in the sun! We all love to vacation and indulge but be conscious of your decisions and make an effort to cut out some of the bad eating choices and you will come back to FASTER still feeling great and ready to get back to your routine! We will miss you while you are away and hope that you will think of us and these tips so that you return from your time away feeling rested and relaxed with no regrets! Vacation is a time to enjoy yourself and not think of your responsibilities, but remember why you work so hard to be healthy! Remember what gets you out of bed at 4:30 to make it to your 5 am training session, what makes you come to your training session after a long day at work, remember your why even while you are away. Use these tips and make sure your time away does not become a set back! ]]>
https://fastersupplements.com/blogs/faster-focus/fueling-up-after-a-workout2017-06-22T12:46:57-04:002017-08-08T13:08:15-04:00Fueling Up After a Workout1
within 15-30 minutes of completing your workout. The reason being you have just strained your muscles for an extended period of time and now you need to repair those muscles. By refueling soon after your workout you will aid in the repair of your muscles and maximize your results.
The question then becomes what is good to intake post-workout. The good news is there are quite few options. One of the most important nutrients to take in when training at a high level is protein. There are various forms of protein from Protein Shakes - like the ones at our Build Bar, Protein Bars and Real Foods that are high in Protein. We added our smoothie bar to FASTER because the protein, all natural sugars and carbohydrates that they contain are essential to your recovery. Our smoothies have all natural ingredients, no GMOs, and no added sugars.Along with your protein, low glycemic fruits are also great for post-workout recovery.Apples, half of a banana, blueberries, strawberries, grapefruit, oranges, pears or peachesare all great for refueling your muscles post-workout. Our Build Bar Smoothies include all natural fruit puree to give you those sugars you need. For a list of low glycemic fruits click here: Glycemic Index
If you workout before your dinner or before a meal - make that meal high protein to act as a post-workout recovery; you could also add a carbohydrate to this meal, depending on the time of day and your goals to give your body some extra fuel and sugars to recover. Some meal ideas include:
4-6 ounces of chicken, with broccoli and a sweet potato
4-6 ounces of tuna on a Tumaro wrap, with asparagus and strawberries
Overnight Oatmeal with an All Natural Whey Protein, blueberries and flaxseed
No matter what your preference is whether it's a delicious smoothie or a meal - refueling your muscles post-workout is crucial for your body. It will help to repair your muscles and allow you to maximize your efforts!!]]>
https://fastersupplements.com/blogs/faster-focus/fueling-up-before-a-workout2017-06-15T14:39:11-04:002017-08-08T13:08:15-04:00Fueling Up Before a Workout 1
Nutrition is a huge part of fitness. It is important that your body has the fuel it needs to work efficiently. Timing your intake with your workouts can really enhance the quality of your workout as well as help provide the best recovery after a workout.
In this post we are going to focus on what to eat before a workout! I want to start by saying that every person is different and there is no set rule for what you should be eating before a workout. Many people that work out early in the morning do not like to eat prior to their workout. As long as you feel good throughout your workout then this is absolutely fine! When working out in the afternoon and evening it is important that you are giving yourself a few hours following a big meal before working out. Your body needs time to process the calories that were consumed and turn them into fuel. The most important thing to remember is that you must listen to your body and if something makes you not feel well then it needs to be changed. If eating before a workout upsets your stomach you may need more time between the meal and the workout, or you may need to just wait until after your workout to eat.
If you do respond well to eating before a workout or feel that you get ravenously hungry during a workout if you skip eating prior then it is good to have something small before working out. A healthy carbohydrate with a protein is a great pre-workout meal. An example of this would be a piece of whole grain toast with almond butter or peanut butter. It is important to remember that this should be a small amount of food. The carbohydrate will help provide energy throughout the workout.
It is important to remember that everyone responds differently to foods before a workout. Trial and error is often the best way to figure out what works and what doesn’t.Once you figure out what is best for you before a workout be sure to keep consistent and make it a priority to eat that before each workout. This again reminds us that the body is a machine and needs all of its parts working together to be running at its best!]]>
https://fastersupplements.com/blogs/faster-focus/training-myths-lifting-one-muscle-per-day-is-the-best-way2017-06-08T14:47:00-04:002017-08-08T13:08:14-04:00Training Myths: Lifting one muscle per day is the best way1
something as simple as standing is using hundreds of muscles and requires a strong core, legs, back and neck. If something as simple as standing requires more than one muscle why would we want to train just one muscle per day? Athletes need to be strong and efficient at using their body as a whole unit to perform specific skills. If an athlete was training one body part per day it would be unlikely that when it comes time for sport they would be able to coordinate movements and perform well. This is the same for activities of daily living as well. If you are carrying your laundry, picking up your child or grandchild, or trying to get all of the groceries in one trip you are using a large amount of muscles. It is so important that your body is not just strong and efficient in independent regions but strong as a whole unit. While some people believe that they will gain the most muscle mass through training one body part a day, we know that you will get better results, by training your body as a whole.
We have discussed muscular imbalances in the past and training one muscle group at a time makes you much more likely to develop muscular imbalances. If you are isolating one group each day it is much harder to assure you are working the muscles equally. When working a push and a pull as we do when we train the whole body it is much easier to keep a balance between the muscle groups. Muscular imbalances can lead to pain and often injury so we want to do as much as possible to avoid developing these.
Another factor to consider is how often you would need to work out to effectively train each muscle group 2-3 times a week when you are only focusing on one muscle group a day. The number one reason people do not exercise is lack of time. If you needed to lift weights every single day it makes training much more difficult to fit into your busy life! If the science behind training more than one muscle group at a time is not enough to have you convinced, the amount of time saved by training the body more efficiently should help get you on board!
The end of the Myths
While we have covered a variety of popular training myths that exist there is a lot of false information on training that is easily accessible. We want to make sure you know that if you have any questions at all you can ask a member of the FASTER team. We keep a well-educated staff for the purpose of providing you with the best experience possible. If the staff can help in any way they will and if they do not have the answers themselves they know reliable sources from which the information can be obtained. Never hesitate to ask for help from a friendly face!]]>
https://fastersupplements.com/blogs/faster-focus/training-myths-wrist-heart-rate-monitors-are-just-as-reliable-as-a-chest-strap2017-05-26T07:40:01-04:002017-08-08T13:08:14-04:00Training Myths: Wrist heart rate monitors are just as reliable as a chest strap1
Tracking your heart rate allows you to have a deeper knowledge of your fitness level. It also allows you to have better monitoring of the intensity at which you are working. Wrist trackers are becoming extremely popular and the technology used in them is getting better as well. A wrist worn heart rate monitor measures your heart rate through the blood flow in the area below the monitor. While this is an okay estimation of heart rate it becomes less accurate the more active you are. Exercise that doesn’t involve much wrist movement such as a biking is best for wrist worn devices. When at rest they are a little more accurate and if you are consistently wearing the same device you are still able to get a good estimation of your heart rate throughout the day.
Chest straps, while a bit less comfortable, are much more accurate for measuring heart rate. A chest strap measures the electrical impulses given off by the beating heart. Each contraction of the heart produces small electrical charges that can be read by the chest strap. This is significantly more accurate because rather than basing the heart rate off of the blood flow it is directly measuring each contraction of the heart. MYZONE is as accurate as an electrocardiogram (EKG) which is a medical test performed to study the heart. Having the chest strap on during exercise will allow you to have the most accurate reading possible. With MYZONE you also have the added bonus of being able to see the changes in your workout. Many devices offer tracking during exercise and record maximum heart rate during a specific exercise session but MYZONE allows you to monitor heart rate throughout the entire workout and allows you to go back and look at it at a later date. Having the ability to monitor heart rate in this way allows for optimal training. When a trainer can see your heart rate and how your body is responding to the exercise they can then provide intensities that will give you the most benefit!
While all monitoring of fitness is helpful in adhering to exercise, we at FASTER want you to have the best results possible. This is why we use and encourage MYZONE. We can give you the best workout when we know exactly how we are challenging your heart! ]]>
https://fastersupplements.com/blogs/faster-focus/training-myths-i-need-to-keep-my-heart-rate-up-at-all-times-during-exercise2017-05-19T04:20:06-04:002017-08-08T13:08:13-04:00Training Myths: I need to keep my heart rate up at ALL TIMES during exercise1
Many people believe that it is necessary to keep their heart rate high at all times during exercise but this is not true. Keeping your heart rate at the same rate makes you achieve steady-state exercise which we discussed when we talking about burning fat. Steady-state exercise is not the best for increasing cardiovascular performance or for maximizing calorie burning. The heart is amuscle and like the muscles in your body it achieves the best workouts when it is surprised. Keeping the muscles guessing increases muscle gain just like performing exercise are varying heart rates increases cardiovascular endurance. The heart works best when it is challenged to its maximal levels as well as receiving rests. This is why MYZONE is so helpful for training and performance monitoring. The more in shape you get, the harder it is to reach your red zone because your heart is stronger and working better at higher intensities.
As you know at FASTER we emphasize high intensity workouts. These high intensity workouts push your heart to its maximal effort as well as challenge it to relax faster. Working the heart in this way will increase your endurance as well as increase the amount of effort you are able to put into a workout. Your VO2max is the maximal amount of oxygen your body can consume while working out and that is controlled primarily by your heart. Having a heart that can push blood faster and more efficiently gets your body oxygen more efficiently which makes you more efficient! So to solve the myth of working out at maximal heart rate, you should not! If you are working out at a maximal heart rate all the time your body does not get maximal benefits. You are neglecting your body from the recovery phase which allows you to perform better. Varying heart rate intensities will produce much more satisfying results than only performing at steady state exercise!
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https://fastersupplements.com/blogs/faster-focus/training-myths-i-only-need-to-static-stretch-before-exercise2017-05-12T09:47:41-04:002017-08-08T13:08:11-04:00Training Myths: I Only Need to Static Stretch before Exercise1
Static stretches are done by holding one movement through which a muscle is pushed to tension for a certain period of time. Dynamic stretches involve movements that are designed to stretch the muscles as well as increase synovial fluid in the joints. Now we can begin talking about when and why we will do these two types of stretches!
Before beginning an exercise session it isvery important to properly warm-up. A warm-up allows the muscles to get increased blood flow and the synovial fluid that keeps our joints moving like a well-oiled machine increases. An essential part of a good warm-up is a dynamic stretch! Dynamic stretching is better for you before exercise because it helps increase the range of motion for the muscle groups as well as the joints. Dynamic stretches allow the body to ease into exercise through movement which helps prevent injury to the muscles and ligaments. When our muscles are warm they are less likely to tear and will perform better! All personal training sessions, athlete performance training sessions and group fitness classes begin with a dynamic warm-up to encourage safe and effective exercise.
Now let’s not forget about static stretches, they have a time and a place too….just not before a workout! Static stretches are best to be performed at the end of a workout. Cooling the muscles down with a static stretch can help reduce soreness. Static stretches should be held anywhere from ten seconds to one minute and should be performed to a point of tension, never pain. Static stretches at the end of a workout allow the warm muscle to cool down and continue lactic acid removal which will in turn reduce muscle soreness.
Starting off the exercise session with a dynamic stretch is going to get your muscles warmed up and ready to rock! Ending the exercise session with a static stretch is going to help those tired muscles recover better helping you get stronger, FASTER! We are all about giving you the best and most effective workouts which is why we encourage these practices. Always remember to start and finish your workouts strong with these types of stretches so that you can perform and feel your best. Creating a strong and efficient body requires a multitude of things working well together and all components are important!]]>
https://fastersupplements.com/blogs/faster-focus/training-myths-running-is-the-best-way-to-burn-body-fat2017-05-05T09:33:49-04:002017-08-08T13:08:11-04:00Training Myths: Running is the Best Way to Burn Body Fat1
not the best way to burn body fat. When you run your body reaches a steady-state of exercise in which there is not much variation in heart rate. Running at this level is exactly what you need to perform an endurance run such as a half-marathon or marathon yet it is not ideal for weight-loss.
High-Intensity Interval Training, also known as HIIT, has been proven to be much more effective at burning body fat than running. Why is this so good for us? HIIT creates a fast, high increase in heart rate and a quick exhaustion of the muscle which causes the body to react to the sudden change more abruptly. The fast increase in heart rate pushes your body to work harder which over time increases the amount of work your body can handle. This high intensity work increases your body’s response to exercise and the adaptations that occur as a result. This form of training can help increase muscle mass more quickly. More muscle means more calorie burning and less fat!
Our body requires a certain amount of energy (calories) just to keep us alive and moving all day. This is known as the basal metabolic rate or BMR. Having more muscle mass increases the amount of calories it takes you just to be alive! This is why we always work to make you stronger! Keeping the muscles guessing and working at higher intensities will produce much better results in performance and fat burning!]]>
https://fastersupplements.com/blogs/faster-focus/training-myths-lifting-heavy-weights-will-make-me-bulky2017-04-28T07:26:18-04:002017-08-08T13:08:11-04:00Training Myths: Lifting heavy weights will make me bulky!1
bulk up. The title of this blog leads us to the conclusion that this is not a true statement! Now let's explain why:
Training is a very dynamic modality. There are many factors that play a role in conditioning, muscle size and overall strength. In order to increase strength you need to gradually increase the amount of weight that is being used. This increase in weight does NOT mean that you are going to increase in body size. Increasing the weight allows you to continue to challenge the muscle at an appropriate level. Without using heavier weights you will not get stronger and see improvements.
The number of repetitions performed has a higher impact on the size and growth of a muscle than the amount of weight being lifted. Performing exercise at higher repetitions will cause the muscle to increase endurance and not change in size.
When attempting to increase the size of the muscle you want to train at low repetitions with significantly heavier weight than you can use for high repetitions. This short burst of heavy lifting is what causes the body to increase the size of the muscle. The term for increasing muscle size is hypertrophy! Hypertrophy happens from the neuromuscular adaptations that happen as a result of the lower repetitions.
It is important for a well-balanced body to make sure to train in many different ways. Having a variety of exercises performed at varying intensities is going to give you an overall higher level of fitness because your body can handle the different intensities of exercises. Incorporating heavy weights to increase strength is one of many aspects of a good training plan. Improving in all areas makes you more well-rounded and capable of handling the challenges that life can throw your way! ]]>
https://fastersupplements.com/blogs/faster-focus/training-myths-one-on-one-is-the-best-only-way-to-do-personal-training2017-04-21T10:18:35-04:002017-08-08T13:08:10-04:00Training Myths: One-on-One is the Best/Only Way to Do Personal Training1
Semi-private personal training is the wave of the future and is what we believe in here at FASTER. Semi-private training has a great deal of advantages. In the simplest form, it helps drive the energy in the facility up while driving the cost of training down. This allows more people to gain the benefits of personal training without stretching their spending limits to do so.
With this type of training clients still receive a personalized training program that is built for them and their goals, they simply share the attention with the trainer who is working with 2-3 other clients. It allows clients to develop relationships with all of the trainers at the facility as well as the other members in the facility. Accountability and support is elevated as trainers are always watching and cheering on clients, while fellow clients do the same to one another. The incredible atmosphere and community that is felt at FASTER is built in large part because of the open environment created through semi-private training. There is no intimidation as clients are all working towards their own goals and enjoy celebrating the successes of their peers around them.
This type of training also gives clients a sense of control over their workouts. What we mean here, is with one-on-one training, the trainer is constantly with the client – which is not necessarily a bad thing; however, with semi-private training, the trainer is always watching the clients, but the clients get to go through the workouts on their own using the trainer’s guidance. In turn, they gain a sense of control as they go through the sessions at their pace and terms.
So many great things come out of semi-private training that we wouldn’t want our facility to be run any other way. This is the training of the future and we are glad to give you the best experience we can!
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https://fastersupplements.com/blogs/faster-focus/summing-things-up2017-04-14T07:36:21-04:002017-08-08T13:08:09-04:00Summing things up!1
be the healthiest, happiest version of yourself! We are one piece to your puzzle but physical activity and exercise is a huge piece because it impacts so many aspects of life. When we exercise we are combating a large number of chronic diseases. That same exercise is boosting our mood through the release of endorphins. Another side effect of the exercise is a stronger body that we can feel more confident about. That strong body allows us to perform activities of daily living with success and often excel at things we may not excel at without exercise. Keeping the body strong is maintained through working the whole body with your plan of action, the push and pull movements that will fight against muscle imbalances and monitoring any imbalances through the Functional Movement Screen.
Adherence to an exercise program is a staple to making so many parts of your life better. You will feel better inside and out from having regular physical activity, you will be more confident in your ability to achieve goals from accomplishing your workout goals and you will be happier and less stressed because of the endorphin release from exercise.
If you ever find yourself questioning if you should exercise or not, say yes! Exercise and feel better every chance you get! Our bodies are made to move and our knowledgeable staff will get you moving at your best and feeling your best. Movement is a gift, take advantage of that gift and enjoy the wonderful benefits listed in this blog. ]]>
https://fastersupplements.com/blogs/faster-focus/summer-slimdown2017-04-07T07:38:20-04:002017-08-08T13:08:08-04:00Summer Slimdown1
The thought of warmer weather often leads to us thinking about our problem areas. While we at FASTER want you to feel confident and proud of your fitness related accomplishments and worry less about your physical appearance, we understand it is hard to separate your physical goals from your health and fitness improvements. Most of us have a certain part of our body that we feel is a problem area, be it the stomach, legs, glutes or arms, most of us have one spot we wish could be stronger, slimmer or just a little different.
Despite wanting to change one part of your body it is important to realize that you will lose weight and gain muscle as a whole and can’t just target one area. We can certainly improve aspects of specific muscles to correct muscular imbalances, but doing abs for one hour will not lead to a flat stomach. It is important to work all major muscle groups. The body responds to the exercise with changes in nervous system. This is similar to the way the body releases the endorphins we talked about last week. The body works better and faster through resistance training. When you are lifting weights for all major muscle groups the body’s neurons fire differently. Different parts of the muscle will work better together on the cellular level because of your training. Knowing this tells us that we need to see the body as one big machine with a bunch of little parts and the only way to keep the machine moving at its best is by keeping all of the little parts moving.
Working the whole body in the way that we do here at FASTER keeps the muscular system working with the other systems of the body at their best level. THIS is how you get the summer body you desire. While we can throw in an extra set of legs or arms to hit your target areas it is important to remember that your whole body needs to be trained to see the results you want. When we make our whole body stronger we feel better and as a result look better too! We strive to help you achieve health and strength all over!
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https://fastersupplements.com/blogs/faster-focus/exercise-and-mood2017-03-31T08:23:41-04:002017-08-08T13:08:07-04:00Exercise and Mood1
Endorphins! Our body releases endorphins during exercise that create an immediate mood boost. This is why exercising leaves you feeling so much better. It is so effective at making us feel better that many research studies have shown that exercise can be used in place of antidepressants.
Endorphins are our body’s reaction to pain. When we stress the muscles through exercise it causes the body to react to the external stimulus through endorphin release. We are not only getting benefits from exercise physically but mentally as well. These endorphins help make you stronger by helping your body react to the exercise. The mood boost is often the secret weapon to success in all aspects of fitness. Once you begin to feel better from the endorphin release you begin to enjoy exercise more. When you are enjoying the exercise sessions you are more likely to adhere. Once you are adhering to the exercise sessions you will begin to see the physical benefits such as weight loss and muscle toning. And after all of that you then will compete with yourself to improve your fitness level. There are many reasons to exercise and many reasons to want to improve but starting from the inside out is a great way to assure positive results.
Many people will tell you that you are crazy when you tell them how much you love to push yourself, one more rep, ten more seconds, one last burnout set. What these people don’t know is how incredible the body feels because of the physiological responses to exercise. They do not understand the endorphin release during exercise that leads to the positivity in all aspects of life following exercise. The American College of Sports Medicine is urging physicians and patients to reconsider many medications and use the body’s love for physical activity as medicine. Exercise is medicine for many different chronic diseases such as depression, high blood pressure and cardiovascular disease. Doing what makes the body healthy and makes you happy is an amazing way to treat all of these diseases!]]>
https://fastersupplements.com/blogs/faster-focus/mind-games2017-03-24T06:33:29-04:002017-08-08T13:08:06-04:00Mind Games1
Mind over matter, this common phrase is something that can apply to so many aspects of our lives. When it comes to fitness our mindset plays a huge role. We train not only our physical strength but our mental strength as well. Every time you say “I hate the strider” and then crush it anyway, you are overcoming your own doubt and accomplishing a goal. How does this apply to life outside the gym?
We often face tasks that are less than desirable and your ability to overcome the undesirable tasks in the gym help establish the ability to overcome the undesirable tasks elsewhere. Once you set your mind to a task, enjoyable or not, you know you have the strength to accomplish it. When you push through that final round of exercises despite your fatigue, you are creating a confidence to push through struggle. All of these things are great for us physically but the mental toughness we develop through exercise is not to be underestimated!
Sometimes the hardest part of working out is finding the motivation to make it to the gym. Once that happens and the workout begins we suddenly feel the benefitsof exercise on our mood and our bodies. The mood boost that we receive from exercising will carry throughout the rest of our day. Having a positive mindset from a good workout will carry over into a positive attitude at work, school and wherever your day takes you! Exercise has been proven to help reduce immediate stress and better handle stress that is encountered. The physical stress applied to the body puts us through the same stress response that mental stress does. Exercise teaches our body how to accept and dismiss the stressors.
All of these positive factors on our mental strength will help with exercise adherence as well. Once you start enjoying exercise and feeling the benefits intrinsically your will be more likely to adhere to your exercise plan. Our bodies need a balance of physical, mental and spiritual well-being and exercise helps provide a healthy body and a healthy mind!
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https://fastersupplements.com/blogs/faster-focus/the-functional-movement-screen-fms2017-03-17T14:34:39-04:002017-08-08T13:08:05-04:00The Functional Movement Screen (FMS)1
Functional Movement Screen or FMS. It was originally developed through research done by Gray Cook. It has been tested on many major league teams as well as the military and countless fitness facilities. This system of testing uses seven movements of the body to evaluate range of motion and imbalances. Gray determined that our muscle imbalances are often what lead to injury. This week we will be diving into the details of the seven exercises: the deep squat, active leg raise, hurdle step, shoulder mobility, inline lunge, rotary stability, and trunk stability push-up.
The deep squat is used to evaluate symmetry, function and mobility of the hips, knees and ankles. The deep squat is performed by placing the feet shoulder width apart and a rod overhead and then proceeding to squat in that position. In all of the movements of the FMS you are given a score based on your ability to perform the exercise and any deviations from proper form that you may demonstrate. This score is how your imbalances and risk of injury are determined. Through completing exercises that are squat progressions and regressions scores for the deep squat can be improved over time. Increasing flexibility and strength through exercise is how we program your plan of action at FASTER.
Active straight leg raise is performed to evaluate the function of the hamstrings and calves while maintaining the position of the pelvis. The test is performed by raising each leg with a flexed foot to the maximum point without compromising the starting position. Each leg is evaluated and scored based on the distance from mid-thigh to the placement of the ankle at maximum flexibility. You will find that many exercises will help improve all of your scores on the FMS. This is because the FMS is designed to evaluate your whole body and how well it moves!
The Hurdle step is used for evaluating stability along with hip, knee and ankle mobility. This is performed by standing on one leg and placing the opposite hip in full flexion by raising the knee and then proceeding to step over the FMS device. We evaluate the ability to perform the exercise, the placement of the foot while stepping and the ability to keep the torso straight while performing the exercise.
Shoulder mobility evaluates the range of motion in the shoulder and shoulder blade. This test is performed by measuring the distance between the hands when placed behind the back. The score is determined based on the length of your hand in comparison to the length of the distance between the hands on the back. The shoulder is a joint with a large range of motion and low stability which puts it at a high risk for injury. It is important to strengthen the muscles around the shoulder to protect the joint as well as to increase shoulder flexibility through motions that are not as strenuous as lifting. We have a variety of shoulder care exercises we regularly perform to help keep your shoulders healthy!
The inline lunge assesses balance, the torso, hips, knees and ankles. This is a more difficult exercise to perform properly and it is very crucial that it is done correct. The lunge is performed with the feet inline on the FMS board, a rod is placed on the back and a lunge is then performed and evaluated. Through performing various leg exercises and lunges this score can be improved.
Rotary stability assesses core stability and upper and lower body mobility. This movement is started with the person on all fours and the FMS board between the legs and arms. The same arm and leg on one side are raised outward and then brought together touching elbow to knee. The ability to perform this exercise successfully without excessive rotation is the major factor in the scoring. This is considered the most difficult of the testing and is not often performed at a perfect level. Core strength is key is proper execution of this movement.
Trunk stability push-up evaluates symmetry in core stability. It is executed by starting on the floor in the push-up position, touching the ground. From this position you push-straight up attempting to keep the body in perfect alignment. The places that deviate of the perfect alignment are where we find our muscular imbalances. Many different muscles can be evaluated during this one movement.
Once a baseline for performance is established the proper way to correct or maintain the range of motion through the movement can be determined. We make sure to use a variety of exercises that will help with any imbalances. It is very important to continue to perform a variety of exercises to keep all parts of the body strong. This is something that we emphasize at FASTER. We have designed programs that keep you trying new exercises constantly along with the key lifts that will assist in improving your functional movement scores, as well as your ability to perform your activities of daily living!]]>
https://fastersupplements.com/blogs/faster-focus/how-do-we-monitor-our-imbalances2017-03-10T07:49:11-05:002017-08-08T13:08:05-04:00How do we monitor our imbalances?1
Postural deviations and muscular imbalances were something that we introduced last week. This week we will discuss how we detect and correct these types of muscular imbalances. At FASTER we use a well-known screening process called the Functional Movement Screen (FMS) created by a company called Functional Movement Systems. The FMS has been proven through years of research and testing and is considered valid and reliable. Moving through the various exercises of which the FMS is composed allows the fitness professional to test level of skill and deviations to one side or another.
The movements of the functional movement screen are:
Active Straight Leg Raise
Shoulder Mobility
Deep Squat
Hurdle Step
Inline Lunge
Rotary Stability
Trunk Stability Pushup
Not only do these exercises help us determine any muscular imbalances but they also help us determine any joint pain or issues with range of motion!
Once we establish the areas that need improvement we are able to prescribe exercises that will correct the issues. This brings us back to the plan of action and how we work on your individual needs through working your entire body with each workout. Correction of muscular imbalances takes time. Working the push and pull muscles in the way that we do allows the body to fix our imbalances over time. Through repeating the FMS we can monitor improvements and progress throughout the journey.
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https://fastersupplements.com/blogs/faster-focus/why-a-push-and-pull2017-03-03T07:06:43-05:002017-08-08T13:08:02-04:00Why a Push and Pull?1
plan of action. You may have heard us mention working a “push and a pull” in a set of exercises. Let’s start by breaking down what this means and then we will get into why we do it!
The muscles in our body all work in different ways based on their placement and their involvement in a movement. Push muscles are muscles that contract when we push a weight away from our body or push our body weight from something (ex. push-up). Pull musclesstretch while the push muscles contract. Pull muscles contract when a weight is being pulled toward the body or the body is being pulled toward something (ex. pull-up). Knowing what muscles push and pull is essential to designing a good plan of action!
Why do we push and pull? As you know we work all major muscle groups with each personal training session. Pairing a push muscle with a pull muscle is a big part of training this way. These muscles work opposite of each other, for example the chest and the back. As the chest is pushing away and contracting the back muscles are stretching and vice-versa. Both muscle groups are being worked in both motions. Agonist and antagonist muscles work in opposite motions. As the agonist is doing the primary work, the antagonist is working in the opposite direction. Concentric and eccentric movements are how we achieve the push and pull of a muscle. As the chest is moving concentrically the back is moving eccentrically. So when we do a bench press followed by a low row this is considered a push and a pull and both movements are strengthening your chest and your back either concentrically or eccentrically.
The use of push and pull allows us to give you the most bang for your buck if you will. As you work these muscle groups in opposite motions you train them differently but also together. When we don’t train both aspects of a muscle group it is easy to end up with muscular imbalances. These muscular imbalances don’t just mean your clothes fit funny. It causes postural deviations which can lead to pain. Exercising the push and the pull can prevent and even correct these postural deviations. We want our bodies to be strong all over to allow for us to complete our daily activities with ease!
Your plan of action at FASTER is going to strengthen your weaknesses and increase your strengths. Our goal is to create a healthier you! We take into consideration all of your injuries and imbalances and do what we can to help you correct them. These things don’t happen overnight, but our methods will help you getbetter, faster!]]>
https://fastersupplements.com/blogs/faster-focus/plan-of-action2017-02-24T09:14:36-05:002017-08-08T13:08:02-04:00Plan of Action1
Motivation
Accountability
Less Thinking
Safety
Although these aren’t the only benefits, they are a few good reasons why having a personal trainer is a good thing. This week we will talk about a benefit that deserves it’s own write up. That benefit is a Plan of Action. Although many of us can workout on our own and understand certain concepts of fitness – push/pull, HIIT workouts, rest days, etc. we do not always create a ‘plan of action’ for our fitness routine. As we discussed last week, humans tend to be creatures of habit, meaning we have no problem running through the same routine, but is that really the best routine for us? Does that routine have a real plan behind it? Is it the best routine to get you to your goals?
The first meeting with a personal trainer can eliminate these questions and set you up on a Plan of Action that is built for YOU. You will discuss your goals, your history, any injuries/limitations, go through a movement screen to assess any imbalances, and build a plan/routine that fits you. Not just inside the gym but outside of the gym as well. Your plan should fit your lifestyle, fit into your routine, and get you to where you want to be in a safe yet challenging manner.
This plan of action helps to strengthen the other benefits of having a trainer as well. It eliminates guess work and stress of worrying about what to do that day for a workout; but more importantly it is being built by an industry professional which enhances the safety and effectiveness of the training. Your personal plan is special to you and adapts as you adapt to exercising.
Once your plan is in place, the trainer can monitor you and your progress and rewrite and adjust your plan as needed. It is important to keep the muscles guessing and have variety in your workouts. This will help to eliminate plateaus in training and keep your workouts fresh and exciting. Exercise is just like in many things in life “if you don’t use it, you lose it”. Training one way continually will make other levels of fitness less developed. There are many things in the body that are affected by exercise and training all of those is crucial to increasing the overall fitness level. Your trainer is aware of these things while designing and tweaking your plan.
At FASTER you get to work with a knowledgeable trainer that is constantly adjusting your plan to best fit your needs. All of the benefits of having a personal trainer are embodied in the FASTER team. A safe, well designed plan that keeps you motivated, accountable and enjoying exercise is what we all want!]]>
https://fastersupplements.com/blogs/faster-focus/benefits-of-personal-training2017-02-17T08:30:41-05:002017-08-08T13:08:01-04:00Benefits of Personal Training1
program designed for you and your individual needs. Maybe you have a special event coming up and want to fit in a special outfit, you can’t carry your laundry up the stairs without feeling out of breath, you’re going to be a grandparent or parent and want to be able to play with the child or you want to run your first 5k. Whatever your goals might be, the personal trainer always has a method to the madness and a way to get you moving in a manner to help you reach your goals. Using our knowledge of the science of the body and how the body adapts to exercise we design movements and plans that will help you reach your goals. Through exercise we can make it easier for you to get through your daily activities.
Accountability is another great aspect of having a personal trainer. You commit yourself to exercising through booking an appointment with a trainer. Financial commitments to your personal training session make you more likely to adhere. Having a trainer to meet with also helps with scheduling exercise. Each week if you set your workouts and know you have a trainer expecting you, you are less likely to miss those workouts for fear of letting down your trainer.
Safety is a major aspect of working with a trainer. The trainer is going to give you guidance on how to best perform exercises. Having proper form and mechanics will reduce the chance of getting injured while performing an exercise. Most trainers will also start with a movement screen to determine any imbalances and properly build a program that will correct those imbalances, while also building a program to give you the best volume and intensity for your goals. Having someone with a deeper knowledge of what is going on in the body is very beneficial in producing the best and most efficient results. It allows you to think less during training but know that you are going through a safe AND challenging workout that is results driven.
There are many ways to stay motivated and at FASTER we like to incorporate as many of these motivations as possible. Our team of knowledgeable trainers are prepared to help you meet your goals in a safe, challenging and uplifting manner. We also give you the option of wearing the MyZone heart rate monitor and tracking your heart rate as you work out which adds to the effectiveness and efficiency of your training.]]>
https://fastersupplements.com/blogs/faster-focus/motivation-intrinsic-versus-extrinsic2017-02-10T09:49:36-05:002017-08-08T13:08:01-04:00Motivation: Intrinsic versus Extrinsic1
Did you ever sit back and think about what motivates you? Are you someone who is self-motivated to reach your goals? Do you need a little extra help from outsiders to get tasks done? Do you go to the gym on your own and/or go through your own routine? Do you go to the gym with a friend and/or have a trainer who checks in with you to make sure you are attending?
Depending on your answers to the above questions, we can find out what type of motivation you are fueled by, Intrinsic or Extrinsic. By pin pointing your drive factors, we can target those and help to keep that fuel burning.If you are more the person who is self-driven to reach your goals and have no problem going to the gym on your own then you would be Intrinsically Motivated. Per Business Dictionary, Intrinsic Motivation is stimulation that drives an individual to adopt or change a behavior for his or her own internal satisfaction or fulfillment. Intrinsic motivation is usually self-applied, and springs from a direct relationship between the individual and the situation. It is very important factor in the design of a learning or training course.Within fitness, intrinsically motivated people are self-driven to workout. They have a personal goal to hit and that is enough motivation to push them to follow a routine, train hard and reach their goals. On the other hand, if you are the person who needs an extra push from a friend or trainer to get to the gym, then you would be Extrinsically Motivated. Per Business Dictionary, Extrinsic Motivation is drive to action that (as opposed to intrinsic motivation) springs from outside influences instead of from one's own feelings.Although intrinsically motivated people are driven from within, an external driving force can never hurt. Similarly, extrinsically motivated people also have their own internal goals, but they are more driven by outside motivation like a gym buddy or trainer they don’t want to let down.The purpose of finding out what motivates you, is to be able to utilize that motivation and obtain the best possible results. If you are self-driven, find what goals truly fuel your fire and build goals to reach, share those goals with a trainer or friend so they can help you if you find yourself in a rut; if you struggle to use self-motivation, find out what external factors can help. Do you need a gym buddy or trainer to hold you accountable? Do you need to do check-ins to make sure you stay on track? Is it simply a matter of having someone give you an extra push during a workout that drives you? No matter what that motivation is, finding it will help you optimize results. Ask yourself these 5 questions and figure out what fuels you:
What is your why? Why are you doing this?
Is it easy for you to stay on track or does it seem tasking to work towards this goal?
Do you perform better in a group or alone?
Do you like to report to someone or keep to yourself?
Do you share your goals with others?
Based off your answers, you can see if you are more intrinsically motivated or extrinsically motivated. Finding out which one can help you succeed! Often times we find more success in those who are intrinsically motivated. Having the drive yourself is very helpful in exercise adherence; however, even if you start by being extrinsically motivated, that can lead to the creation of intrinsic motivation. On the other side, your motivation can change the opposite way as well. For example, if you are an intrinsically motivated person with a special event coming up for which I want to lose some weight, you now have an extrinsic reason driving your exercise. Any and all motivation is great! The benefits of exercising are limitless, whatever it takes to get you moving, keep it up!!!]]>
https://fastersupplements.com/blogs/faster-focus/wearable-fitness-devices-and-motivation-to-exercise2017-02-03T10:00:09-05:002017-08-08T13:08:00-04:00Wearable Fitness Devices and Motivation to Exercise1
The use of wearable fitness technology is one of the biggest trends in the industry. With such a large array of devices available it’s hard to differentiate what the various devices do and what device is best to purchase. While counting steps is great if we are actually increasing our step count through moving our bodies and not just by moving our wrists, it is much more reliable to measure energy expenditure through heart rate. Heart rate helps us determine at what intensity we are working. While the trend of wrist-worn devices is rapidly increasing, the accuracy of these devices is not well known. Heart rate monitors at the wrist are measuring heart rate based on the amount of blood in that area at a given time. A chest strap is the most accurate way to record heart rate. Chest straps measure heart rate through the electric pulses given off by the beating heart.
The chest strap has been around for a while but technology has given it a new twist. Other wearable devices and fitness apps gained popularity based on their ability to sync and share information via your smartphone. To avoid being left behind, we have now seen the same trends in the chest straps. This is the best of both worlds! The most accurate way to read and record heart rate is now syncing with your phone, telling you the intensity of your workout without any extra effort!
How does this corelate with motivation? Whether we are competing with ourselves, our co-workers, our teammates or the person next to us in EFX class, knowing our intensity level allows us to push harder every set, every rep and every workout but in a controlled and monitored environment. Syncing information allows us to compete from a distance and monitor our progress over time; as well as get the information we want post-workout almost instantaneously. The use of MYZONE at FASTER allows us to see our heart rate as we do various exercises and allows us to strive to reach a specific intensity level during that movement. We also recommend our clients use MYZONE at home and on their own to give them an extra push as well as give them guidance. All of these factors greatly contribute to our motivation to workout, and workout harder!]]>
https://fastersupplements.com/blogs/faster-focus/group-fitness-classes-the-benefits-beyond-physical-strength-and-fitness2017-01-27T10:26:03-05:002017-08-08T13:07:59-04:00Group Fitness Classes: The Benefits beyond Physical Strength and Fitness1
Motivation – At times it can be difficult to generate internal motivation and drive to workout. You are tired, it’s cold outside, you had a long day, there are countless excuses that pop into our heads when our motivation is down. Having a workout planned that is Mindless (meaning trainer lead and all you have to do is the movements) and Effective (giving you value in the workout) can help give you that drive you need to get to the gym.
Accountability – It is much easier to justify why we missed a workout to ourselves than it is to others. Now imagine you have to justify why you missed the class to a trainer, workout partner or group that thought you were going to participate; it’s a little harder to use one of our excuses from above when chances are they too had a long day, wanted to stay home, but chose to workout. Working out in a group setting gives us extra accountability which in turn can lead to added motivation. The motivation to not let your trainer, workout partner or group down.
Comfort – One of the great qualities of a well-designed group fitness class is that it can be modified or intensified to meet anyone’s needs. This allows people of all ages, abilities and fitness levels to come together and take the same class. This allows for everyone to be comfortable. No one is forced to keep up with anyone else, everyone can go at their own pace and everyone can enjoy the same class in a welcoming environment.
Energy - One of the best qualities about working out in a group workout lead by a trainer is the amount of energy that comes with each class. You have trainers coaching and cheering throughout, clients pushing themselves and each other to do their best and typically upbeat music playing in the background. This environment adds a level of energy and enjoyment to the workout.
FUN – All of the reasons above as to why group fitness classes are great help to lead to why they are fun. People are motivated, comfortable, energetic and they do not feel like they are working out. This allows everyone to have a good time with the workout and enjoy what they are doing.
These items listed above help build our extrinsic motivation to workout. Don’t believe us? Grab a friend and try a group fitness class today!]]>
https://fastersupplements.com/blogs/faster-focus/heart-rate-monitor-training-myzone-myths-misconceptions-and-facts2017-01-20T08:06:31-05:002017-08-08T13:07:59-04:00Heart Rate Monitor Training: MYZONE – Myths, Misconceptions and Facts1
How does MYZONE figure out my max heart rate?
When you first start with your MYZONE, it will base your max heart rate and training zones off of an age based standard equation: Max HR = 206.3 - (0.711 x age). As you continue to train and get into better shape, you can adjust this rate accordingly.
I need to burn a certain amount of calories/MEPs..
As wonderful as it is to be able to view your calorie/MEPs while you train, we need to remember that these are a luxury and not an end all be all. What we mean by this is that not all great workouts have to burn 1,000 calories and 200+ MEPs. On more lifting based days, your calories/MEPs will be lower than your high intensity training days. This is normal. There is no right or wrong number of calories/MEPs, they are simply a strong guide to reward you for your effort. In general on Personal Training days, your calories/MEPs will be more towards the 500/100-150 range; on your EFX or cross training days your calories/MEPs will be more towards the 800+/200+ range. Each workout will be different and that is okay!
Why are other people in their red zone more than me?
When it comes to training zones remember it is based on YOUR heart rate and YOUR effort. No two people will react the same to an exercise or workout. The person beside you may get into the red during lunges while you are in the green; however you may get into the red on the battle ropes while they are yellow. It is relevant to how good of shape you are in and how hard you are pushing yourself.
Why can others burn more MEPs/calories than me?
Similarly to people being able to reach their yellow and red training zones differently, everyone will burn calories/MEPs differently. Calorie burn is based off of your weight, height, effort, etc. and MEPs are calculated off of training zones. Men will typically burn more calories than women – sorry ladies but it is pretty standard. However, many women can burn more MEPs by staying in their yellow and red training zones for a longer period of time. Regardless of gender, no two people will burn the same calories/MEPs in a workout based off of different height, weight and physical shape.
I need to be in the yellow and red zones at all times..
Along with people feeling as though they need to burn a set number of calories/MEPs per workout, many people also believe they need to be in the yellow and red zones during the entire workout. This is not true. With heart rate training, yes you want to push yourselves into those top zones, but you also want to see how quickly you can recover. This is why in EFX we follow high intensity exercises with low intensity exercises – you want to give your body a chance to recover and come down from those top zones, and they push yourself back into the yellow and red once you’ve recovered. It is not bad to stay in the yellow and red for a period of time, but you by no means need to be in those zones the entire workout.
In the end, there are a lot of benefits to training with a heart rate monitoring system like MYZONE. From simply being able to gauge how hard you are working, to being able to track your effort/calories expended for proper refueling, to adding a little competitiveness between friends, to safely training at an intensity that is safe and effective for you, MYZONE can provide that and more.
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https://fastersupplements.com/blogs/faster-focus/group-fitness-classes-what-is-enhanced-functional-exercise-what-are-the-benefits2017-01-13T07:31:51-05:002017-08-08T13:07:57-04:00Group Fitness Classes: What is Enhanced Functional Exercise? What are the benefits?1
Enhanced Functional Exercise. In simple terms, EFX is a group circuit training class that is built on the eight qualities of cross training that we discussed and designed to get results. In more scientific terms, EFX is designed to create EPOC – Excess Post Oxygen Consumption. EPOC allows you to burn calories up to 48 hours after your workout; so after one EFX class, you could burn calories for up to two days after. We call this “after burn”. This after burn helps to stimulate your metabolism and burn the fuel you put into your body. By burning this fuel, when you train next, it will allow you to burn fat and build muscle.
Creating EPOC is one benefit of EFX. Another has to do with your VO2 max. What is your VO2 max – it is the amount of air that you can take into your lungs. Why is it important you ask? For some it is more important than others, but by being able to take more air into your lungs you can perform at a higher level. In a study done by Harvard they took two groups training for a marathon and split them into to two. One group did nothing but running four days a week to train; the other did a cross training fitness class, like EFX, three days a week and only ran one day. At the end of the study when it came to the race, the group that did the cross training with their running had increased their VO2 max by four times the amount of those who just ran and increased their personal best time in their races. So you can see, the benefit of EFX and cross training for runners is very important but it is also very beneficial for those just training to be fit.
For those looking to lose weight, covered. For those looking to build muscle, taken care of. For those looking for a workout where they don’t have to think and can have fun, that’s easy. EFX has something for everyone and can be modified or intensified to meet anyone’s needs. Each trainer is prepared to give clients an alternative if need be, or a ‘free’ upgrade if the station is too easy. This allows for each client to push themselves as they see fit.
Let’s recap some benefits of EFX:
Create EPOC (Excess Post Oxygen Consumption) and afterburn allowing you to burn calories up to 48 hours post workout.
Increase your stamina and VO2 max while also building muscle.
Modify or intensify as needed.
Have FUN!
Check out this clip of one of our EFX classes, thanks for reading!
https://youtu.be/WgGk6nU2P24]]>
https://fastersupplements.com/blogs/faster-focus/faster-focus-who-we-are-and-why-this-blog2017-01-06T08:34:42-05:002017-08-08T13:07:56-04:00FASTER Focus – Who we are and Why this blog?1
fitness, performance training, nutrition, sports medicine and more with a mission to educate, motivate and inspire.
Who we are:
FASTER was established in our first location in Robinson Township in 2008 and in August of 2016 we opened our second location in Southpointe. FASTER exists to motivate, educate and inspire people to achieve their personal goals and reach optimal performance levels. Our expert and passionate team is driven to transform lives by encouraging people to reach their full potential. Our comprehensive, holistic approach to fitness and performance training in an environment that fosters a positive energy and friendly spirit will empower one to reach a heightened state of physical, mental, emotional and spiritual balance.
We offer: Personal Fitness Training, Athlete Performance Training, Group Fitness Classes, Chiropractic, Massage Therapy, Nutrition Consulting, Pittsburgh Fresh Café meals and all natural fruit and protein smoothies from our Build Bar. We are a One Stop Shop for your Health and Wellness Needs.
Why this blog?
In a world where information is readily available, it is at times hard to find quality articles. Our information will be packed with quality on our various niche’s while also including tips and takeaways. So why wait, let’s start with a Focus Topic of What Makes Up a Great Cross Training Program?
A cross training program is one that is built to be safe but also challenging for participants; meaning clients will get results and go through vigorous workouts, while also focusing on safety and functional movements. Top notch cross training programs have some key qualities including:
Screen – A proper movement assessment is essential before exercising; the FMS is a great start to any program.
Warm-up – A dynamic warm-up helps to get the body warm and loose prior to high intensity movements.
Program is well instructed – Programs should be designed with exercises that can be modified or intensified to meet the clients’ needs and lead by a certified trainer.
Quality Movement and Exercise Choice – Exercises should be designed with quality in mind to keep clients safe while also building strength and stamina.
Challenging – The workout should allow clients to push themselves into a state where they can challenge themselves as needed but back off/modify when needed also.
Safe – This may be the most important quality; training needs to get results but in a safe manner.
Implements Corrective Exercise – Our bodies can be full of imbalances, many that we are unaware of; the implementation of corrective exercise allows us to fix imbalances we may have and strengthen areas prior to becoming imbalanced.
Fun! – Next to safe, this is a top quality. If you are not having fun with your exercise routine you are more likely to walk away from it.
[caption id="attachment_110" align="aligncenter" width="271"] EFX at FASTER Pittsburgh[/caption]
[caption id="attachment_109" align="aligncenter" width="269"] EFX at FASTER Southpointe[/caption]
These eight qualities are not all that make up a strong cross training program, but they are a strong base to start and build from. If you are currently exercising, ask yourself, does my program have all of these qualities? Half? Quarter? If it does, your rate of success will be much higher, if not, you may want to consider trying another option. Like EFX – Enhanced Functional Exercise. Next week we will discuss what EFX is and why we do it.]]>
https://fastersupplements.com/blogs/faster-focus/faster-focus2016-11-03T09:38:47-04:002017-08-08T13:07:52-04:00FASTER Focus1
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