Preventing Osteoporosis

As we age, the threat of osteoporosis becomes increasingly realistic.  One of the ways we can delay the process is by resistance training.  Most people know this, but do they know what TYPE of resistance training they should perform?

Any resistance training is going to be beneficial.  However, training that compresses the spine will have a greater effect on fighting the bone aging process.  This type of training greatly increases bone density and the restructuring process.  Movements like the deadlift and squat are some of the best choices.  Also, using roughly 65-70% of your one repetition max is the best way to load the spine safely AND use a challenging weight at the same time.

Fight osteoporosis and have some fun doing it!  Lift smart and eat your veggies!

-Eric

Fitness Together Newtonville & Auburndale

Track Your Calories

It is extremely hard to track our diets in this eat and go world. Most of us THINK we eat better than how we really are. One of the easiest ways to see our macronutrient breakdown is to track it! Once your daily nutrition is written down, you will see all the extra calories that sneak in through liquids, condiments, or serving sizes. Nutrition Together is a great eye opener when it comes to this and can REALLY help point your nutrition in the right direction. Start tracking your calories, talk to your trainer about what needs to change in your eating habits, and then make the next step towards your fitness goals! -Eric Fitness Together Newtonville & Auburndale

Stay Active With Swimming!

Summer is here in full effect! Cook-outs, family gatherings, and just being outside in general! One thing that probably gets overlooked is how great swimming is for you! It allows you to get a great workout WITHOUT spinal loading or putting pressure on joints. So if you are sore from a workout, or your knees are bothering you, swimming gives you an opportunity to burn some calories without added stress. Enjoy your time in the sun and do a few extra laps in the pool for a quick, fun, effective, workout! -Eric Fitness Together Newtonville & Auburndale

Stay Active on Your "Off" Days!

As much as we would like to work with our clients everyday, it is not always possible. Helping clients stay active on their "off" days can help them reach their goals and give them that extra energy boost needed to get through the day. Here is a little sample workout that is challenging, yet requires minimal equipment. Actually, the only tool you need is your bodyweight! Workout: Push-Ups (regular or modified) x 10 Jump Squats x 10 Lunges x 10 Dips (on the edge of a chair) x 10 Plank x 30-60 seconds Depending on your fitness level, gauge what your rest periods should be between movements. Rest just long enough so that you feel slightly "winded", but not huffing and puffing for oxygen. Complete the circuit 3-4 times through! Good luck and we look forward to seeing you at your next session! -Eric Fitness Together Newtonville & Auburndale

Fix Your Posture!

These days, a daily routine might look as such: drive to work, with shoulders protracted, chest caved in, and a hump in the thoracic spine. At work, sit at your desks in the same position. On the drive home, mimic your morning commute posture, and to top it all off, slouch in front of the television at night. Its no wonder most of us show horrible thoracic spine mobility and that "hunched" over posture. While it is understandable that you need to perform those daily tasks (except the television part), there are ways to overcome those posture inhibitors. For one, we can stretch the muscles that become too tight from sitting all day long. Secondly, we can strengthen the opposing muscles to help "pull back" the shoulder blades. Pectoralis major stretch(chest)- Stand at end of wall or in doorway facing perpendicular to wall. Place inside of bent arm on surface of wall. Position bent elbow shoulder height. Turn body away from positioned arm. Hold stretch for at least 15 seconds. Repeat with opposite arm. Anterior Deltoid stretch(shoulder)- Sit on floor. Lean back and place hands flat on floor behind body slightly wider than shoulder width with fingers positioned away from body. Slide hips forward away from hands. Hold stretch for at least 15 seconds. Barbell Row (strengthens rear deltoids)- Bend knees slightly and bend over bar with back straight, approximately horizontal to the floor. Grasp bar with wide overhand grip. Keeping upper arm perpendicular to torso, pull barbell up toward chest until upper arms are just beyond horizontal to the floor. Dumbbell Reverse Flye (strengthens rear deltoids)- Grasp dumbbells to each side. Bend knees and bend over through hips with back flat and close to horizontal to the floor. Bend your elbows slightly and have your palms facing together. Raise upper arms to sides until elbows are shoulder height. By adding these stretches and strength movements into your daily routine, you can fight against bad posture, and keep your shoulder, neck and back pain at bay! -Eric Fitness Together Newtonville & Auburndale

The Big Three

No no no. Not those guys. I am talking about the "big three" movements that you should be incorporating into your workouts. There is a time and place to add isolation movements in to strengthen specific body parts. However, your training should be focusing on the big compound movements that are multi joint lifts. These big movements will stimulate metabolism and EPOC (excess post exercise oxygen consumption), which means you will be burning additional calories for 24-48 hours AFTER your workout. The big three should consist of a hip dominant movement, knee dominant movement, and a pressing movement. Three perfect examples are: -Squats -Deadlifts -Overhead press Perform these at the beginning of your workout when you are fresh! Perform 3-5 sets, keeping the reps between 8-12. -Eric Fitness Together Newtonville & Auburndale

Playground Workout

Summer is here! It's time to head outside and catch some rays at the park with your family. You can also utilize this time by getting a quick workout in using simple playground objects. Try this quick routine next time you bring your children to the playground and who knows, you might end up having more fun than your kids! Bench push ups 3 sets of 10 Sitting on swing, lean back leg lifts 3 sets of 15 Monkey bar jump pull ups 3 sets of 8 Bench dips 3 sets of 12 Bench split squats 3 sets of 10/side Perform this circuit using minimal rest and enjoy your time in the sun! -Eric Fitness Together Newtonville & Auburndale