TEAM SYNERGY FITNESS

Stay Healthy and Fit Through the Holidays

2010-11-19T06:51:00.000-08:00

More than 65 percent of U.S. adults are overweight, according to the Center for Disease Control and Prevention. If you're in the majority you may already be anticipating the challenges of managing your weight during the holiday season. Factors such as stress, hunger, activity level and the number of holiday parties attended contribute to holiday weight gain, however, recent research suggests activity level and hunger have the greatest influence over weight gain. Contrary to popular belief, Americans probably only gain about a pound during the winter holiday season-but this extra weight accumulates through the years and may be a major contributor to obesity later in life.

The good news is that you don’t have to wait until New Year’s to make a change. Here are a few tips to help you stay healthy and fit over the holiday season.

Stay Active. “Get out and play an hour a day”. Just because you live in upstate New York doesn’t mean you have to hibernate all winter. You can keep off the winter layer by enjoying a variety of outdoor activities with your family and friends. Visit www.albany.com/parks for places to have fun and get fit in upstate New York.

For example: A 150 pound person can burn 500 calories by:
a. Snowshoeing for 60 minutes
b. Ice skating for 60 minutes
c. Cross country skiing 60 minutes
d. Sleigh riding for 60 minutes

Try Interval Training. Too busy to work out? Think again! Recent research has shown intermittent bouts of high-intensity activity, followed by a brief recovery period has long-term fat burning effects. Try cycling or running intensely for 20 seconds, then recover for 10 seconds. Repeat 8 – 16 times and you will be amazed how 4-8 minutes can help keep your from stacking on the holiday pounds.

Avoid Overeating. Here are few tips to prevent you from overindulging at holiday gatherings. Before going to holiday party or family gathering try eating a handful of nuts (almonds, walnuts) 20 minutes before a large meal. The healthy fats (Omega -6) found in nuts, signal the satiety hormones (Leptin) in your brain and prevent from reaching for another slice of grandma’s pie. If you’re feeling hungry, try drinking a glass of water. Your brain may be telling you you’re actually thirsty. Also, fill your plate with fruits and veggies, and lean protein. Also, go for some high-fiber foods. Foods high in fiber slow down digestion and will keep you feeling fuller longer.

For a list of whole-grain foods, visit http://www.wholegrainscouncil.org/

Skip the Sweets at Work. Holiday season usually means someone in the office is bringing in cookies or candies. This year, skip the bowl of sweets and go for some healthier options. Avoid the temptation by keeping emergency foods at your desk. Try drinking a cup of V8 Juice or eating fruit and veggies to fight the urge. Also, foods like guacamole and nuts contain unsaturated fats (healthy fats) that will help satisfy your cravings.
If you have any other suggestions on how to “Stay Healthy and Fit Through the Holidays”, please feel free to share your thoughts here.

Calculating your Caloric Needs

2010-02-02T07:21:00.000-08:00

The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

Sedentary (little or no exercise) : TDEE = BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week) : TDEE = BMR x 1.375

Moderatetely active (moderate exercise/sports 3-5 days/week) : TDEE = BMR x 1.55
Very active (hard exercise/sports 6-7 days a week) : TDE = BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training) : TDEE= BMR x 1.9

Alternate Method

Katch-McArdle formula (BMR based on lean body weight)If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men's formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

Sedentary (little or no exercise): TDEE = BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): = BMR x 1.375
Moderatetely active (moderate exercise/sports 3-5 days/week) TDEE = BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): TDEE = BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training): TDEE = BMR x 1.9

Calorie Needs to Lose Weight
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue). If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.

An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

Source: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Coffee Can Help you BURN FAT!

2010-02-02T06:27:00.000-08:00

A study in the journal Metabolism found that the caffeine in two cups of coffee may cause a 145-pound woman to expend up to 50 extra calories over the next four hours. "Caffeine stimulates your nervous system, signaling the body to release a small amount of energy from its fat stores," says lead researcher Paul Arciero, Ph.D., an associate professor of exercise science at Skidmore College. "But stirring in milk, cream, or sugar can cause your insulin levels to rise, which diminishes that metabolic effect."

Don't try to accelerate the weight-loss process by sipping black coffee all day, though. Arciero recommends not exceeding three cups in a day, as too much caffeine can cause anxiety, nausea, and headaches.

Fat Burning Zone, Fact or Fiction?

2009-11-30T06:07:00.000-08:00

Learn why the fat burning zone is a misnomer and what exercisers should be focused on instead.

San Diego – October 13, 2009 – Perhaps the most popular exercise myth is that there is a specific range of heart rates in which your clients must exercise to burn fat. Many people mistakenly believe they should not exercise above a certain heart rate, as if it were bad to run or bike with intensity. Target heart rate has become a buzz phrase. Even many cardio machines in gyms display a “fat-burning zone” on their panels, encouraging people to exercise in a specific heart rate range. But do you really have to exercise in a specific heart rate zone to lose fat? And what happens if you venture out of that zone?

The research, presented in the October issue of IDEA Fitness Journal, sheds facts on the following:

Since more fat is used at low exercise intensities, people often assume that low-intensity exercise is best for burning fat, an idea that has given birth to the “fat-burning zone.”
However, while only a small amount of fat is used when exercising just below the lactate threshold, the rate of caloric expenditure and the total number of calories expended are much greater than they are when exercising at a lower intensity, so the total amount of fat burned is also greater.

What matters is the rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat.
In short, this means that the highest rate of fat use during exercise occurs when you are working at a hard aerobic intensity that typically corresponds to the lactate threshold.

“Since people use only carbohydrates when exercising at a high intensity, does that mean that if they run fast or take a high-intensity indoor cycling class, they won’t get rid of that flabby belly? Of course not!” says Dr. Jason Karp, author of the article. “Despite what most think, people don’t use fat during exercise to lose fat from their waistlines. Have you ever seen a fat sprinter? Sprinters primarily train anaerobically, never using fat during their workouts. Yet they’re still very lean. Carbohydrates are actually the muscles’ preferred fuel during exercise.” For fat burning and weight loss, what matters most is the difference between the number of calories you expend and the number of calories you consume. Fat and weight loss is really all about burning lots of calories and cutting back on the number of calories consumed. For the purpose of losing weight, it matters little whether the calories burned during exercise come from fat or carbohydrates. How people become better fat-burning machines is by enhancing the metabolic profile of their muscles.

For those who want to burn fat and lose weight, high-intensity exercise will burn more calories both during and after their workouts and will also increase the muscles’ ability to use fat. People need to stop worrying about staying in their fat-burning zone—because there’s no such thing! Its good old-fashioned math: caloric output needs to exceed their caloric intake!

You can access the full “Exercise Rx” article on the fat burning zone in the IDEA Online Library: http://www.ideafit.com/fitness-library/the-fat-burning-zone

Source: IDEA FITNESS JOURNAL, Oct. 09 (p.23)

Talking about Synergy Personal Training

2009-11-19T16:25:00.000-08:00

Detailed Explaination of Angela's Results

2009-09-15T07:38:00.000-07:00

Angela's Body Weight @ Week one = 174lb. At the end of 12 weeks she reduced her body weight to 153.5, for a total fat loss of 20.5 pounds. That's an average weight loss of 1.7 pounds per week.

Individuals looking to lose weight should aim for a goal of 1-2 pounds of fat loss per week, any more may result in lean tissue mass loss (muscle) and possibly lead to slower metabolic rate and fat storage.

Angela's Body Mass-Index (BMI) decreased from 34.1 (Grade I obesity) to 31, on the cusp of overweight, but still over 30, however, she is moving towards a healthier BMI. Body Mass-Index is commonly used to measure obesity, however it doesn't take into account an individuals lean body mass. BMI tends to overestimate people who are more muscular, and underestimates the elderly, or individuals experiencing a loss of lean muscle mass.

Possibly the most important factor to consider when gauging the success of a weight loss program is waist circumference. Angela's waist measurement at week one was 32.75" at the end of 12 weeks, she reduced her waist circumference by 5 inches (27.75) putting her in a healthier range for waist circumference. High waist circumference (over 35" for women ) has been linked to metabolic diseases such as heart disease, certain cancers, and diabetes because of their proximity to the heart and other vital organs.

Aside from losing 20.5 of fat, Angela also became more physically fit. She increased her localized muscular endurance in the modified push up test from 8 to 60. Her static muscular endurance in the core assessment increased from a 47 second plank hold to 2:00 minutes. One remarkable statistic was the increase in Angela's cardiovascular and aerobic fitness. At baseline during the 12-minute VO2 Max test Angela was only able to advance .75 miles in 12-minutes, resulting in a value of 21 ml/kg/min of oxygen consumed. Her baseline result, compared to the norms, was below the chart for a sedentary women of her age and categorized as very poor. At the end of 12 weeks, Angela increased her aerobic and cardiovascular endurance in the 12-minute run/walk to 1.05 miles in 12-min and consumed 34 ml/kg/min of oxygen, resulting in a good score for her age and fitness level.

VO2Max is a measurement of oxygen consumption at maximal exertion, the more oxygen consumed, the more energy one can produce at a higher level of intensity during a workout session. A higher VO2MAX indicates a higher level of aerobic and cardiovascular fitness.

In conclusion, not only did Angela achieve weight loss success, but she is now living a healthier and active lifestyle.

For more information about how Synergy Fitness and Nutrition, LLC can help you lose weight and get fit, please contact us 518.727.7081 or info@gotosynergyfitness.com.

Thank you.

Mission Accomplished! Week One Complete

2009-08-13T09:08:00.000-07:00

Good Morning Boot Campers!

We've successfully completed one full week of boot camp. Great job! For the recruits who missed today's session (Dan, Naomi, Binia, Kristen, and Erin), here is a brief overview of the class. Today's focus was speed, plyometrics, and partner training. After a brisk jog to the Riverfront walkway, we continued our warm up with 100 jumping jacks, then up the stairs for the indian runs. At "Home Base" we did a series of 30 second activities that emphasized quick footwork combined with multi-directional movements to build speed and agility. The jump rope between activities allowed us to maintain an elevated heart and prepare for a smooth transition between exercises. Next, we did partner suicides at the lamp posts, one person holds plank, the other ran sprints. This series helps to develop core strength (planks) and speed while burning fat and calories from interval training. The partner band work targeted the lower body and upper back, hips/glutes, and chest while keeping the exercise aerobic. Ok, now for the partner leg press, maybe not your personal favorite, but this exercise is very effective. Everyone finished strong with the sprint/push up series and the abs/hamstrings super set.

I really appreciate the encouragement you are showing for your fellow recruits. As stated in the last email, this type of consistent, positive support will ensure everyone has an enjoyable boot camp experience. Thank you.

Have a great weekend and I will see you Tuesday morning,

Bryan

Beach Body Boot Camp - Day One

2009-08-11T16:42:00.001-07:00

To recap this morning's class, we started out with a brisk jog to the Riverfront walkway where we continued our warm up with a series of jumping jacks and stair climbs. The warm up is designed to elevate your heart rate and increase core temperature to help reduce the risk of injury from exercise training. The focus of today's class was cardiovascular endurance, recruits may have noticed an elevated core temperature and heart rate (the humidity may have contributed). Continuous rhythmic movement (resistance/aerobic) while maintaining an elevated heart rate will help burn calories and fat while improving muscular and cardiovascular endurance. Across the bridge we did a series of dynamic flexibility and plyometric exercises that will help improve the sit and reach test and one-mile run time. The group fitness challenge at the curb and stairs used lateral movements to emphasize agility and hip strength while burning calories. Next, we did 30-second call-outs on the stairs, alternating between upper and lower body resistance training forcing the heart to pump to both extremities (recruits may have felt their heart rate pumping up a bit here). I was really impressed with the groups indian runs today, great communication and encouragement from both teams, this type of positive support will help keep everyone engaged in the exercise and motivated to work at peak performance. The last series of exercises emphasized resistance training with the bands, the squat row targeted the lower body and upper back, the push-press focused on the lower body and shoulders, the bicep curls targeted the upper arm, while the fire walkers worked the glutes.

All recruits did a fantastic job today and I'm looking forward to Thursday.
Have a great day!

Bryan

Talk 1300's "Pat Chat" Gearing up for the Challenge

2009-08-01T09:48:00.000-07:00

I am excited to announce that I will be personal training Pat Ryan of Talk 1300 am for the next 8-weeks. Pat and I will conduct the initial consultation and perform all appropriate fitness assessments on Wednesday, August 5th. Pat will continue to blog about his progress on http://www.blog.talk1300.com/.

Also, I will appear on Talk1300 the week of August 10th for "The Get Some Workout of Her" 12-week Fitness Challenge wrap up. Listen as Angela Austin and I discuss her success with host Paul Vandenburgh. Stay tuned for details.

Beach Body Boot Camp - update

2009-07-17T07:21:00.000-07:00

BEACH BODY BOOT CAMP @ THE CORNING PRESERVE

The 4-week Beach Body Boot Camp session just ended at the Corning Preserve in downtown Albany. I am AMAZED by the dedication and determination the 13 recruits have displayed throughout the duration of this intense 4-week fitness program. Despite the 6am start time, all recruits were very enthusiastic and their high-energy was contagious. We will start testing for the next session and the continuing recruits will use this assessment as their results assessment and baseline for comparison at the end of this upcoming session.

The next 4-week session begins August 11th. If you are interested in participating, please contact me @ info@gotosynergyfitness.com

BEACH BODY BOOT CAMP @ BRITISH AMERICAN BLVD.

We have 7 recruits at British American Blvd who at first, I thought are not your "typical" boot camp recruits, they would tell you they had to lose some weight. However, I couldn't be more pleased - These recruits are dedicated - they show up early, have a postive attititude, and work extremely hard. I am confident they will succeed in this program. The next 4-week session @ British American Blvd. starts August 18th. If you are a tenant at British Amercian Blvd. please contact me @ info@gotosynergyfitness.com to enlist.

Healthy Eating Tips - Foods to Avoid

2009-05-14T05:29:00.000-07:00

Read food labels carefully and eliminate all food items that contain the following ingredients:
1) High fructose corn syrup
2) Sugar in top five ingredients
3) Bleached and/or enriched flour
4) Hydrogenated (partially) oils
5) Foods that contain > 4 grams of sugar
6) Foods that contain > 4 grams of saturated fat
7) Transfat

Rationale: The hypothalmus is the comman center of our brain and contains important satiety(feeling of being full or satisfied) regulating hormones, ghrelin and leptin. Ghrelin creates the desire to crave food and leptin promotes satiety. If our brain doesn't tell us that we are full, we continue to eat, which leads to overeating and weight gain.

Simple Sugars
Simple sugars, ending in "ose", example high fructose corn syrup is not recognized as food and therefore inhibits leptin and leaves us feeling unsatisfied and craving more food. Also avoid foods that end in "ol", example: mannitol, sorbitol, these are sugar alcohols and are quickly converted to simple sugars.

Bleached/Unriched Flour
Bleached flours or unriched means that the food item is stripped from all nutrients.

Saturated Fats/Transfats
Saturated fats and transfats are added to foods to increase shelf life. These foods are usually solid at room temperature and have been reported to produce lower leptin levels. These fats increase LDL (bad cholesterol) and lower HDL (good cholesterol), which leads to arterial clogging and increases the risk of heart disease.

Hydrogenated (partially) Fats
The healthy fats Omega 3 and Omega 6 are removed.

Get Some Workout of Her "12-week Fitness Challenge"

2009-05-13T13:22:00.000-07:00

Angela’s Calorie and Fitness Plan

Nutrition Plan (Calorie Recommendations)
Angela’s daily caloric intake was calculated first using the Katch-McArdle formula to determine her basal metabolic rate (BMR).This formula takes into account an individuals lean body mass and applies equally to both men and women. Angela’s calculated basal metabolic rate (calories expended at rest) is 1402 kcal. We estimated Angela’s total daily energy expenditure (TDEE) by multiplying her BMR (1402) by an activity level multiplier for moderate activity (1.55). Angela’s TDEE equals 2,173 kcal, the amount of calories Angela needs to maintain her weight given her current level of activity. We established a caloric deficit of 500 kcal/day or 3500 kcal/week, the equivalent to one pound of fat loss per week. Angela is projected to lose ~12 pounds by decreasing her caloric intake by 500 kcal/day. Also, Angela is encouraged to further reduce her calories on non-exercise days. Angela will track her intake using a food journal and we will be reviewed at the end of each week

Fitness Plan (Resistance Training and Cardiovascular Recommendations)
For healthy weight loss and long-term success, it is important to incorporate both cardiovascular endurance and strength training into her weight loss plan. Angela will be participating in three (3) 60-minute resistance training sessions per week and five (5) days of cardiovascular activities. The goal of the fitness plan is to create an additional 3500 kcal expenditure to yield an additional one pound of fat loss per week. Angela will be participating in a moderate-intensity circuit training regimen, equivalent to 5.5 METs (ACSM Compendium of Metabolic Intensities) and is estimated to expend ~452 kcal/day or 1357 kcal/week. Angela will also participate in five (5) days of cardiovascular activity that includes treadmill walking and Cybex Arc Trainer. Angela’s training intensity was calculated using The American College of Sports Medicine’s metabolic equations for treadmill walking. We estimated Angela will expend ~181kcal/day or ~905 kcal/week equivalent to ~3.17 pounds for her treadmill walking program and ~247kcal/day or ~1233 kcal/week while exercising on the Arc Trainer. The total caloric expenditure for Angela’s fitness plan is estimated to yield ~12.24 pounds of fat loss. See below for Angela’s cardiovascular program:

Mode: Treadmill Walking
Speed: 3.5 mph
Grade: 1.5% Incline
Duration:30 min.
METs: 4.40
Frequency: 5d/wk
Distance: 1.75 mi.
Pace: 17.14 min/mi

Mode:Arc Trainer
METs: 9
Duration: 20 min.
Frequency:5d/wk

*Please note the values for calories are approximations and may be adjusted throughout the duration of the program.

Corrective Stretching
Angela’s fitness plan will also include corrective stretching exercises to help improve her posture (excessive anterior pelvic tilt). Excessive anterior pelvic tilt is caused by tight erector spinae, hip flexors, and hamstring muscles. Corrective stretching exercises will include: cat stretch, supine trunk rotation, curl up on the ball, kneeling hip flexor stretch, and kneeling rectus femoris stretch.

Angela’s Resistance Training Plan

Warm-up 5 minutes on treadmill. Break a light sweat. Proceed to corrective stretching exercises

Mode: Circuit Training
Frequency: 3d/wk
Sets: 2 – 3 sets
Reps: 12 to 15 reps
Rest: <30 seconds between exercises
Movement Speed: Slow and Controlled Movements
Objective: Volitional Fatigue of the Targeted Muscle
Safety: Exhale on Exertion

Exercises
DB Push Press
Squat w/Back Row on Core Board
DB Chest Press on Stability Ball
Lat Pull Down on Stability Ball
Hamstring Curl with Stability Ball
Squat Thrust with Medicine Ball
Traveling Lunge w/Arm Curl
Triceps Bench Dips
Forearm Plank, Side Plank, Bird Dog, Medicine Ball Core Rotation, Back Extension

Cool-down with a total body static stretch

Improving your Core Endurance and Pushups

2009-03-20T13:33:00.000-07:00

Hello Fitness Challengers,

This week I will give you a few tips to help you improve your plank and pushups.

To increase your plank time, it is paramount to incorporate both functional training and core stability exercises into your routine. Here is a great functional exercise that will work your core.

"The Woodchop"
1) Attach a single hand grip to the #1 or #2 setting on the cable column of the functional trainer
2) Face outward towards the gym, and position your feet hip width apart. Grasp the hand grip with both hands above your right shoulder
4) Swing the clasped handle downward and across the body until it passes the opposite thigh, as if you are chopping wood
5) Allow your hips and knees to rotate slightly as you pull your navel into your spine
6) Keep your abdominals tight as you allow the hand grip to return to starting position
7) Perform 8 to 10 repetitions on your right side, then switch sides

"Core Stabilization"
Another way to strengthen your core is by perfoming movements that challenge your body's alignment and balance. When your body is placed in an unstable environment, for example when lying on a stability ball, you need to use stabilizing muscles to help you maintain proper body alignment and balance.

For example, try working your chest on the stability ball during your next workout

1) Hold a set of dumbells, one in each hand and sit on the stability ball
2) Roll out into a supine "face up " position on the ball with your shoulders and head rested on the ball, and your feet on the floor with your knees bent
3) Keep your hips up, glutes tight, and core engaged to ensure proper body alignment and balance
4) Extend your arms and straighten your elbows, while keeping your shoulder blades on the ball. Return your elbows to 90 degrees and repeat for your targeted reps

By incorporating both functional training and stability ball training into your workouts, not only will you strengthen the core muscles, but your body will perform more efficiently.

Here is a great way to help you do more pushups.

1) From either the modified (on your knees) or advanced position (on your toes) perform what I like to call "pyramid push-ups". Each set increasing the repetitions, followed by a brief recovery period. For example: Perform 7 sets, with a 5 rep sequence, resting only 15 seconds between each set.

Here is a sample pyramid pushup format:
Set 1 = 5 reps ---- rest 15 seconds
Set 2 = 10 reps ---- rest 15 seconds
Set 3 = 15 reps ---- rest 15 seconds
Set 4 = 20 reps ---- rest 15 seconds
Set 5 = 15 reps ---- rest 15 seconds
Set 6 = 10 reps ---- rest 15 seconds
Set 7 = 5 reps

As you progress, try reducing your rest intervals. In a few weeks, you will be doing a lot more push ups without rest.

I hope you found this information helpful. If you would like to learn more about the exercises in this blog, please feel free to contact me at 694-0196.

Thank you,
Bryan

Tips for Increasing your One Mile Run, 1 Rep Max, and Sit & Reach

2009-03-10T10:55:00.000-07:00

Hello Fitness Challengers,

I'm back from a very relaxing week in Mexico and looking forward to helping you perform better on the results challenge. These fitness tips will help improve your overall performance.

One Mile Run
Try interval training. Start out with a 1:4 (sprint to jog). Sprint for 30 seconds, then jog for 2 minutes, repeat until you reach one-mile. As you become more fit, try a 1:3 (sprint to jog). Sprint for 30 seconds, then jog for 1:30. If you are more advanced you can start with 1:1 (sprint to jog) then progress to 2:1, 3:1. As your fitness level improves, increase your intervals to 60 seconds.

Muscular Strength (1 -RM)
Perform either the bench press or leg press using 60 - 70% of your 1 Rep Max (your max is posted on the results wall in the gym). Perform 3 sets of 8 to 12 reps and increase the weight each set. Perform 12 reps @ 60% max on set one, 10 reps with 65% max on set two, and 8 reps @70%max on set 3. Rest 2 to 3 minutes between sets to allow your muscles to fully recover. When you can perform 8 reps on your last set for two consecutive workouts, increase your starting weight by 5%. If you are an intermediate lifter, you can train with 70% - 85% of your max with a rep range of 8 to 10. If you are advanced, you can train with 80 - 100% of your max with a rep range of 1 to 8.

Flexibility (Sit and Reach)
The sit and reach test measures the flexibility of the back, hip and hamstring muscles so any auxiliary stretches you do for these three areas will increase your ability to reach out further on the test.

Recommendations: Perfom one stretch for each muscle group. Hold each stretch for 15 - 30 seconds, and perform 3-4 sets, 2 to 3 days per week.

Lower back
1) Sit on the floor with your legs hip width apart. Keep your toes pointed toward the ceiling and relax your body as it gently falls forward towards your knees.

2) Lay on your back flat on the floor, and bring both knees towards your chest, rock top to bottom for a nice feel on your back.

Hips
1) Sit cross legged on the floor with your back straight but not in a solid arch and lean forward at the hips.

2) Lay flat on the floor with your legs out stretched and arms on the floor perpendicular to the upper torso. Bend one knee up until the foot is next to the out stretched legs knee. Now with the hand on the side of the out stretched leg gently pull the bent knee over the top of the straight leg. You will feel a gentle pull on your hips as you apply pressure to bring the bent leg over to the side.

Hamstrings
1) Sit on the floor with your legs stretched and spread hip width apart. Gently bend forward from the waist and reach towards your toes. You should feel the stretch in the lower back and hamstrings.

2) Lay flat on your back with both legs straight out, now bend one knee and raise the straight leg up in the air. Gently pull it back towards your head.

What Stretch is Best? In general, Proprioceptive Neuromuscular Facilitation (PNF) stretching has resulted in greater increases in range of motion compared with static or ballistic stretching, though some results have not been statistically significant. Please see Bryan to learn how to perform PNF stretching.

I hope you found this infomation helpful. Look for more tips on improving your muscular endurance and core conditoning posted here next week.

Thank you,
Bryan

The weather calls for some jumping jacks

2009-02-20T07:35:00.000-08:00

Hello,

This is something I recently started doing with my clients. At Omni Fitness Center we tune into Channel 13 for the news and the weather report. I noticed Paul Caiano likes to use the word "blustery"to describe the weather. So every time he says blustery, I have my clients do 30 jumping jacks. Watch News channel 13 and listen to Paul's weather report, when he says blustery, do some jumping jacks, you'll be fit in no time.

Bryan

2009-02-19T12:01:00.000-08:00

Check out a sample of my abs class. This is my first time making a video, so I hope you like it!

Bryan

Six Week Fitness Challenge

2009-02-16T17:18:00.000-08:00

The six week fitness challenge at Omi Fitness Center is about to begin. This non-competitive challenge will test the participants overall level of fitness. The goal of this challenge is to:
1) Create awareness on the benefits of physical fitness; 2) Establish a sense of community at Omni Fitness Center; and 3) To benefit the American Heart Association.

The events will include the following:

Fastest one-mile run/walk
Most ab crunches/push-ups in one minute (Men and Women)
Most weight lifted - Leg Press (Women)
Most weight lifted - Bench Press (Men)
Plank Hold
Sit and reach test

Prizes will be awarded for the best performance during the baseline assessment and for the greatest percentage of improvement over the six-weeks. Each week I will be posting useful tips to help you succeed. Please check back regularly for the tip of the week.

Good luck and I look forward to seeing you soon!

Bryan

OMNI FITNESS CENTER

2008-06-29T08:29:00.000-07:00

OMNI FITNESS CENTER - OPENING JULY 7th

Its finally here! Omni Fitness Center is opening its doors on Monday July 7th.

On Wednesday, July 2nd, we are hosting a SNEAK PREVIEW DAY, so members can tour the facility. I anticipate a great turnout. I am hoping members and prospective members will appreciate the professional environment and quality programming we are providing.

I am honored to be working with such an incredible team of fitness professionals, Tom Burritt, Jeff Miller, and Brian Hull. I am confident that together we can actively change the lives of the members of Omni Fitness Center, and I look forward to a long prosperous endeavor with all of them.