Stick With It Fitness

April Fool's Day??

2010-04-01T11:19:00.000-07:00

On this April Fool's Day, I thought I would share my definition of a "Fitness Fool":

Fitness Fool- noun, someone who expects maximum return on minimal gain. Also, someone who gets no results, but keeps training and eating the same way expecting to get different results.

For the general population, improvements in body composition, body fat percentage, appearance, health, fitness, strength,etc will only be made consistently following this basic formula:

3 days per week-intense, structured, total body resistance training

3-4 days per week-intense, structured cardiovacular exercise

a healthy diet of natural food and natural drink, the appropriate amount of calories and macronutrients (protein, starch carb, vegetable carb, friut carb, fats)

Anything less than this and you are only fooling yourself.

Any questions-let me know!!

Sample Workout

2010-03-28T07:28:00.000-07:00

Here is a simple, effective training session that can be done at home, a hotel room, the beach or anywhere else where you don't have access to equipment!

Beginner/Intermediate Level-Body Weight Only

Cardio Warm-Up- 5-10 minutes - Heart Rate Elevation

leg swing 10x1
lateral leg swing 10x1
quad stretch 5x1
knee hug 5x1
torso rotation 10x1
arm circles 10x1

quad superman hold (horse pose) 1 minx1
elbow plank 1 minx1
side plank 45secx1
bridge hold 1minx1

squat and tap ball 20x3
push up of your choice 15x3

reverse lunge 15x3
superman 15x3

seated wall slides 15x3
straight leg raise 20x3

bicycle crunch 15x3
side plank dips 10x3

static stretching 5-10 minutes

*Grouping together of exercises indicates superset (no rest between)
* After the superset, keep the rest interval brief-no more than 1 min.

Group Challenge Program

2010-03-11T12:12:00.001-08:00

Congratulations and welcome to our newest participants in the ChangeRx Group Challenge Program (GCP). The company is Miller Electric, located in Allison Park. 20 employees have committed to the 13-week program, and are all aiming to make huge changes to their life while winning cash and great prizes along the way-good luck!

For more information check out http://www.changerxchallenge.com/

SWIF Performance

2010-02-12T03:01:00.001-08:00

If you haven't done so yet, be sure to check out the links for the SWIF Performance Blog and SWIF Performance YouTube Channel. Performance Coach Shawn Moody has uploaded a ton of great videos demonstrating many of the fundamental movements we do with young athletes and our clients in general. The Performance Blog also has a lot of interesting posts regarding the science and application of training the human body.

Check it out:

SWIF Performance

SWIf Performance on YouTube

SWIF-The Way We Were

2010-02-09T12:13:00.000-08:00

Did you ever wonder what the guy on the bench next to you looked like 20 years ago? Would you like to show off some of those cool haircuts from the 70's and 80's. Soon we will be putting up a bulletin board with old school pictures of our members. It will be a great way to get to know your fellow members better. So bring in your high school or college picture so we can place you on our wall of fame (and get a good laugh).

SWIF Movement of the Week

2010-01-22T05:35:00.000-08:00

The seated medicine ball twist, also known as the Russian Twist, is a core exercise that can be done by anyone. There are varying levels of difficulty depending on your level of fitness and experience.

Sit on the ground with your knees bent. Take a medicine ball, plate, dumbbell or whatever you may have at home. Hold your feet up in the air and touch the object on ground, moving from side to side.

If you are unable to hold your feet up, simply keep your feet on the ground until you have gained the necessary strength to do so.

This is a great movement to build core strength (low back, abdominals,obliques,hips). It can be used as warm-up, a power movement or as part of your core training. Try 15-25 reps on each side for 1- 3 sets.

Turkey Trot 2009-Thank You!!

2010-01-08T03:12:00.000-08:00

Stick With It Fitness sincerely thanks all of our members, their families, their pets and their friends for helping the 9th annual Before-You-Eat-A-Lot Turkey Trot become a huge success.

With over 300 participants, your "Care, Concern, Commitment" to racing for an end to diabetes was running strong!!! Your desire to participate and your overwhelming generosity are greatly appreciated, and we look forward to you joining us next year.

Have You Used Your Complimentary Sessions?

2010-01-07T11:48:00.000-08:00

So it's January-a time of renewed focus and energy, and this is certainly true at SWIF. Many members have made their resolutions and strengthened their resolve. If you are feeling fresh but your training is feeling a bit stale, don't forget that each member at SWIF who signs up for an annual contract is given 3 complimetary training sessions with one of the SWIF coaches! If you have not used yours yet, stop by the front desk or talk to a coach and take advantage of one of your greatest health and fitness resources-the knowledge and experience of the SWIF coaches.

"We will open the book. It's pages are blank. We are going to put words on them ourselves. The book is called Opportunity and the first chapter is New Year's Day."- Edith Lovejoy Pierce

SWIF Wishes You a Happy and Healthy New Year!!!

2009-12-29T11:18:00.000-08:00

Merry Christmas and Happy Holidays!!

2009-12-22T10:16:00.000-08:00

Give the Gift of SWIF

2009-12-15T10:13:00.000-08:00

10 days until Christmas-still searching for any last minute gift ideas? We all know that many of our friends and family members will be making New Year's resolutions to make 2010 "the year" that they take control of their health and fitness and exhibit the discipline needed to make serious changes. Why not help them in their cause by buying them a gift certificate to Stick With It Fitness. SWIF gift certificates can be customized and used for an Open Gym Membership, Personal Training sessions or Smokin Hot Yoga packages. Stop by the front desk or talk to one of the SWIF coaches for more info.

SWIF Movement of the Week

2009-12-08T10:27:00.000-08:00

The Leg Lock Bridge is an easy, safe and effective way to strengthen a muscle group which is a common source of weakness in many people- the hamstrings. Weakness and inflexibility in the hamstrings can lead to various problems with the knees, low back, posture or simply strains or tears in this area.

Try to incoporate this movement into the muscle activation portion of your Conditioning session, or simply use it as a lower body exercise when training legs.

Here's how it's done:

Lay on your back with both knees bent and your feet flat on the floor. Grab underneath one knee and pull your thigh close to your chest. Now place the foot that is on the ground in the center of your body.

Keeping your leg close to your chest, drive through the heel on the ground to get your hips as high as you can. Lower your hips in a smooth motion and repeat.

If you are using this exercise for muscle activation 1-2 sets of 10-15 will suffice. If you are incoporating it into the strength portion, try 3-5 sets of 10-15 repetitions.

Turkey Trot 2009

2009-12-01T13:57:00.001-08:00

Thank you to everyone who participated in the Before-You-Eat-A-lot Turkey Trot. We had a great turnout, pretty good weather and an opportunity to support a good cause. It was a great start to the holiday.

Ist place mens overall-Robert Nellis

From left to right: 1st place SWIF women's Abby Stoller, 1st place SWIF men's Sean Snyder, 1st place women's overall Kristen Suvick

See you next year!!

Spend Thanksgiving Morning with SWIF

2009-11-24T10:40:00.000-08:00

If you don't have any plans on Thanksgiving morning and you would like to get a good cardio session in, join us at the "Before-You-Eat-A-Lot Turkey Trot". Although it is too late to receive a race packet, it's not too late to contribute to a great cause and be around a lot of good people (and dogs). Race time is at 9:00AM-hope to see you there!

The Squat - Knowing Right From Wrong

2009-11-19T13:08:00.000-08:00

The squat is a fundamental and natural movement that just about everyone should be doing in one form or another. It's importance lies in it's functionality-it is something that we do everyday without giving it much thought-getting in and out of a chair, picking something up, etc. As long as we want to be able to execute these patterns of movement, it is essential that we continue to squat.

The squat is also very beneficial for building lean mass, improving strength, improving and preserving bone and joint strength, burning calories and generally improving the way your body looks and feels.

The squat is a muti-joint and multi-muscle movement, and because of this the potential for error is greater. It takes practice and its takes technique. Here are a few common mistakes that people make while squatting, accompanied by a photo of the correct pattern:

Stance too narrow

Stance too wide

Just right (shoulder-width apart)

Knees flaring out

Knees coming together

Just right (knees in line with feet)

Looking down and rounding back

Just right (looking straight ahead with a natural curve in the spine)

If any of the incorrect pictures above look like you, take the time to optimize your form so that you will maximize the benefits of this important movement. If you are still stuck with poor form, consult a SWIF Coach for some pointers.

New Poll-Give Us Your Feedback

2009-11-13T03:57:00.000-08:00

On the right side of the page is a new poll-you have 14 days to vote-give us your feedback.

Message from Paul Planters

2009-11-07T07:30:00.001-08:00

Paul Planters says "Don't forget to eat your cashews, peanuts, peanut butter and other healthy fats as a part of a well-balanced diet. Healthy fat sources fill you up, give you energy and ensure that your body is functioning at an optimal level".

Gobble Gobble!!!

2009-11-06T04:50:00.000-08:00

We are 3 weeks away from the 9th Annual "Before-You-Eat-A-Lot Turkey Trot", which is held every Thanksgiving morning at North Park. This is a 4.4 mile walk/run around North Park presented by SWIF and benfefiting the American Diabetes Association.

This event is a great way to start off the morning with friends and family!

How is your training coming along????

Download the registration form here!

P-Mac's Protein Bar!

2009-11-04T13:22:00.000-08:00

The Myth of Protein Bars

Protein bars are perhaps the most popular “health food” and certainly the most misunderstood. What is often marketed as a “superfood” is in many cases simply a glorified candy bar. The majority of protein bars are constructed as follows:

1.A specific amount of protein (usually 20-30g). Bear in mind that cheaper proteins such as soy and concentrate are used in less expensive bars.

2.The rest of the bar usually has a high amount of sugar, high-fructose corn syrup, saturated fat and even trans-fat! These ingredients tend to negate any positive benefits the bar initially had.
A protein bar could be labeled as a tasty, but somewhat unhealthy “protein delivery system”. So what is the solution? Make your own!

“Stick With It Trail Mix Bar”
1 cup almonds
1 cup cashews
1 cup cranberries
1 cup egg whites
1 whole omega-3 egg
4 scoops vanilla CP[5]
½ teaspoon vanilla extract

Preheat oven to 350-degrees F. In a large bowl, stir together the egg whites and egg, protein powder, and vanilla extract, until you have a thick caramel-like substance. Slowly stir-in the nuts and cranberries, mixing thoroughly.

Press the mixture into a 9X9-inch nonstick cooking pan coated with cooking spray, spreading evenly until the entire mixture is about 1-inch thick.

Bake at 350-degrees F for 10 minutes, being sure not to overcook. Cut into bars of desired shape and store in the fridge in plastic wrap or aluminum foil.

Makes 6 bars
Nutritional Information, per bar
Calories: 340
Protein: 35 g
Carbs: 17g
Fiber: 5 g
Fat: 18 g

Did You Know...

2009-11-03T11:11:00.000-08:00

Not all "personal" training at SWIF is "one-on-one". Many members take advantage of Team Training packages with up to 4 people being trained by one of the SWIF Coaches. This is a great way to stay motivated and to motivate friends and family to acheive their health and fitness goals while reducing the cost for everyone. Is your spouse having difficulty finding a reason to go to the gym? Is your young athlete in need of instruction and direction? Do you need more than just a morning or evening walk with your neighbor to look and feel the way you want? Training with others could be the answer you are looking for. Talk to a SWIF Coach for more info and get started now!!

Paul Planters

2009-10-29T10:18:00.000-07:00

Wes took the day off yesterday, subbing for him was the Planters Peanut Guy. He said his name was Paul Planters. His training methods were eerily similar to those of Wes but his dancing ability was exponentially better.

The Collective

2009-10-23T07:04:00.000-07:00

Short video of SWIF Coaches in action...

SWIF Movement of the Week

2009-10-22T11:45:00.001-07:00

Try to incorporate the following exercise into your training regimen for a stronger trunk and upper body. The Shoulder Tap Push-Up can be used as a core and upper body warm-up, or simply as an exercise to strengthen the hips, abdomen, low back, chest, shoulders and triceps.

Begin by assuming a push-up position with your hands and feet shoulder-width apart. Keep your trunk tight-don't let your hips sag and don't stick your butt in the air.

While maintaining this position touch your left shoulder with your right hand. Pause for 1 second. Now bring your right hand back down to the ground and alternate-touch your right shoulder with your left hand. Be sure to keep your hips as stable as possible and your chest fully facing the ground. Try 8-15 repetitions each side. For added difficulty, perform a push-up after you tap each shoulder.

Sean Snyder - Savvy Feet

2009-10-16T05:17:00.000-07:00

Sean "Little Snyderman" Snyder has been improving steadily since he began training at SWIF. Seans sport of choice is running. He has completed two half-marathons in the past few months. His last race he posted a time of 1 hour and 33 minutes- 1st in his age group and 15th overall! Inpressive. Even more impressive is his focus and dedication to living a healthy lifestyle, always seeking out the best ways to train and eat. He has a blog dedicated to his pursuit of fitness perfection, where he frequently posts about his training and shares some good recipes, many of which he creates.

savvyfeet.com

The Science of Rest!

2009-10-09T08:09:00.000-07:00

When considering crucial components of a conditioning
program, what comes to mind first? Is it strength
training? Aerobics? Core exercises? While hopefully
all of these choices came to mind, what you may
not have considered is the most commonly over looked component of
an exercise program: Adequate Rest and Restorative measures.

I'm sure you hear us talking about our SHY program (that's Smokin' Hot Yoga!) all of the time to various clients and current members.

It has become a vital asset to our facility and a key component to our Restoration.

Proper rest is a fundamental part of our Conditioning Principle
as well as an overall healthy lifestyle. The stress placed on your
musculoskeletal and cardio-respiratory systems during exercise is
what actually stimulates adaptations and improvements in these systems—
increased strength, gains in lean mass and aerobic improvements.

However, the actual adaptations take place when you are
resting. If you are not experiencing adequate sleep, you are not going
to maximize the potential benefit of your training.

Generally, 48 hours of rest is needed between intense bouts of resistance
training to ensure that musculoskeletal tissue has fully recovered
and you are able to perform at your best. This rest period does
not always apply to cardiovascular exercise, but caution should still be
applied here. A little common sense goes a long way.

Listen to your body! If you are experiencing a nagging pain or discomfort in a muscle or joint, rest is most likely a better alternative to exercise.

Go here and learn more about SHY and the class descriptions!

http://www.stickwithitfitness.com/shy.html

And if you don't think you are flexible enough to start practicing or if you think yoga is "whimpy"! Tell it to the BIG GUY!!

http://tiny.cc/MZD2K

SWIF Turkey Trot Coming Soon!!

2009-10-08T12:11:00.000-07:00

We are 7 weeks away from the 9th Annual "Before-You-Eat-A-Lot Turkey Trot", which is held every Thanksgiving morning at North Park. This is a 4.4 mile walk/run around North Park presented by SWIF and benfefiting the American Diabetes Association. For those of you who have not been training hard enough, now is a good time to start pounding the pavement to get ready for this year's race. Go to stickwithitfitness.com to register.

SWIF at the Great Race

2009-09-29T13:04:00.001-07:00

SWIF was well-represented at the Pittsburgh Great Race by coach Wes Garstecki and several of his star clients.

Making Exercise a Priority - No Excuses

2009-09-25T07:28:00.000-07:00

In todays world, you would be hard pressed to find many people who are not busy. Most of us are juggling careers, businesses, families, sports, social functions and everything in between. When it comes to exercise and taking care of our physical and mental heatlh, some people find excuses, while some just find a way. SWIF member Mike Flynn falls into the latter category.

Mike is a 45 year old teacher at Aquinas Academy while also serving as the director of the middle school. Mike is also the proud father of 8 children. Obviously this guy is pretty busy with very little free time on his hands. He has also been a member at SWIF for 3 years. Early in his SWIF career, Mike had some personalized training, but has been training on his own for the better part of 3 years. In that time he has lost 50 lbs, improved his strength and stamina tremendously, and continues to receive compliments about the physical changes he has made.

We sat down with Mike to learn more about the key to his consistency and why he has decided to make exercise a priority.

How Do You Make Time to Train?
"I make time to train because I have to. I have a family history of heart disease and diabetes and I want to be alive to teach my children and watch them grow old. I also want to set a good example for them. Since I have started training at SWIF, my kids have been much more active, and have been playing more sports. I think I have rubbed off on them. My wife has been very supportive as well-she wants me to be healthy and happy. I think it is very important to have support and encouragement from your family-get them involved."

What Do You Like About SWIF?
"I think there are good people here, and a good atmosphere. I like coming first thing in the morning and there are a lot of great people in here at that time. Also the trainers have been very helpful, not pushy but always giving feedback and support when needed."

Keep up the good work Mike-