Functional Movement
Want a new class to improve your overall fitness and decrease your injury potential? This class is for you! A full body work-out with a scientifically proven approach that will improve your body’s movement patterns used in everyday life and sports. Some have described it as pilates mixed with basic weight training with a little cardiovascular fitness thrown in. This class is for all fitness levels and ages teen through adult. If you have any questions or would like to learn more about the class email Nicole at pelletier.ns@gmail.com.
Session I
Jan 23-Mar 1 (6 Mon/6 Thur) 6:15 pm-7:00 pm $148/$145
Mon Only - Jan 23-Feb 27 (6 Mon) 6:15 pm-7:00 pm $78/$75
Session ll
Mar 5-Apr 12 (6 Mon/6 Thur) 6:15 pm-7:00 pm $148/$145
Mon Only Mar 5- Apr 9 (6 Mon) 6:15 pn-7:00 pm $78/$75
Want To Get Back Into It?
Whatever 'It' may be - skiing, spring sports or your bathing suit - this class will help get you there. An intense full body work-out with a scientifically proven approach that will improve your body’s movement patterns used in everyday life and sports. A step up in difficulty from the 'Functional Movement' class, plyometrics and more sport specific movements will be incorporated. This class is for all active ages teen through adult. If you have any questions or would like to learn more about the class email Nicole at pelletier.ns@gmail.com
Session I
Jan 23-Mar 1 (6 Mon/6 Thur) 7:00 pm-7:45 pm $148/$145
Mon Only Jan 23-Feb 27 (6 Mon) 7:00 pm-7:45 pm $78/$75
Session II
Mar 5-Apr 12 (6 Mon/6 Thur) 7:00 pm-7:45 pm $148/$145
Mon Only Mar 5-Apr 9 (6 Mon) 7:00 pm-7:45 pm $78/$75
Are you interested in a free demo class?
These abbreviated free demonstrations are a good way to let people try out class without committing
Functional Movement Free Demo Class Jan 19 (Thur) 6:30 pm-7:00 pm
Want to Get Back Into It? Free Demo Class Jan 18 (Wed) 6:30 pm-7:00 pm
Saturday, October 29, 2011
Monday, September 26, 2011
What are your goals and how do you achieve them?
We've all heard how important it is to set goals but if you're like me, in the past you didn't always reach them. This year I've started to get closer to reaching more goals than ever before. So what changed?
1. WRITE DOWN YOUR GOALS I wrote my goals down (actually I posted many of them on our 'family' blog, but the more personal ones I wrote down.) I read from Mike Boyle's Secrets of Success that writing down your goals will help you achieve them, but much like him I kind of laughed and was thought 'like that will really help'. Well it did help because it kept me accountable.
2. TELL ANYONE WHO WILL LISTEN AND ACTIVELY REMIND YOU OF YOUR GOALS I told my husband and anyone else who would listen. This also kept me accountable because all the people I told seemed to not forget and asked me how I was doing achieving them.
3. SET DATES I set dates. Once I set the dates I put them on my 'Google Calendar' which would then send me email reminders based on the time intervals I put in. Not only did this remind me of when I wanted to obtain my goals it was also a bit of a kick in the bum to get me jump started if I faltered.
4. SURROUND YOURSELF WITH POSITIVE INFLUENCES I surrounded or tried to surround myself with more positive people. We all get stuck in ruts and focus more on negative things then positive, but I found if I surrounded myself by people who were more positive it seemed to help me out a bit more!
5. BE HONEST WITH YOURSELF I feel like the hardest thing with any goal is being honest with yourself about the steps your taking to achieve the goal and the actual progress you are making. For instance, I LOVE peanut butter, bread and pasta. I know that if I want to lose body fat that I need to cut down on all of those. I am down to at least one serving of bread, pasta or peanut butter daily without working out. That should be a zero with no cheats of eating bites of my sons leftover pasta, muffin, etc, but it's not. This I am not always honest with myself about when I take my measurements and look at my progress but I'm working on it.
6. IF YOU FALTER DON'T QUIT Many of us will cheat on a diet or miss a days workout and then think, well I screwed up, now I'm going to eat a pint of ice cream because I've already messed up why not just throw the day out. Well, that's not really the steps we should take. Get yourself back on track as soon as possible, even it it means making up for it by having a healthier lunch, dinner, snack, etc. If you miss your workout either try to get that one in another day or make sure you get back on schedule the following week.
7. ASK FOR HELP I know asking for help is probably one of the hardest things to do and is engrained in us since we are infants that we can do it ourselves. One thing I've learned over the last year after having a child is that sometimes we really do need help whether or not we want to admit it! Sometimes asking for help is as simple as asking some one to workout with you that way you will each push each other along and keep one another accountable. Or finding some one who has done it before and asking them how they achieved their goal. Never be afraid to ask for help no matter how hard it is!
Setting and achieving goals is not only part of reaching your fitness goals but is part of your everyday life. I hope that these simple things will help you to set, achieve and maintain your fitness and life goals in the upcoming holiday months and in to the new year!
1. WRITE DOWN YOUR GOALS I wrote my goals down (actually I posted many of them on our 'family' blog, but the more personal ones I wrote down.) I read from Mike Boyle's Secrets of Success that writing down your goals will help you achieve them, but much like him I kind of laughed and was thought 'like that will really help'. Well it did help because it kept me accountable.
2. TELL ANYONE WHO WILL LISTEN AND ACTIVELY REMIND YOU OF YOUR GOALS I told my husband and anyone else who would listen. This also kept me accountable because all the people I told seemed to not forget and asked me how I was doing achieving them.
3. SET DATES I set dates. Once I set the dates I put them on my 'Google Calendar' which would then send me email reminders based on the time intervals I put in. Not only did this remind me of when I wanted to obtain my goals it was also a bit of a kick in the bum to get me jump started if I faltered.
4. SURROUND YOURSELF WITH POSITIVE INFLUENCES I surrounded or tried to surround myself with more positive people. We all get stuck in ruts and focus more on negative things then positive, but I found if I surrounded myself by people who were more positive it seemed to help me out a bit more!
5. BE HONEST WITH YOURSELF I feel like the hardest thing with any goal is being honest with yourself about the steps your taking to achieve the goal and the actual progress you are making. For instance, I LOVE peanut butter, bread and pasta. I know that if I want to lose body fat that I need to cut down on all of those. I am down to at least one serving of bread, pasta or peanut butter daily without working out. That should be a zero with no cheats of eating bites of my sons leftover pasta, muffin, etc, but it's not. This I am not always honest with myself about when I take my measurements and look at my progress but I'm working on it.
6. IF YOU FALTER DON'T QUIT Many of us will cheat on a diet or miss a days workout and then think, well I screwed up, now I'm going to eat a pint of ice cream because I've already messed up why not just throw the day out. Well, that's not really the steps we should take. Get yourself back on track as soon as possible, even it it means making up for it by having a healthier lunch, dinner, snack, etc. If you miss your workout either try to get that one in another day or make sure you get back on schedule the following week.
7. ASK FOR HELP I know asking for help is probably one of the hardest things to do and is engrained in us since we are infants that we can do it ourselves. One thing I've learned over the last year after having a child is that sometimes we really do need help whether or not we want to admit it! Sometimes asking for help is as simple as asking some one to workout with you that way you will each push each other along and keep one another accountable. Or finding some one who has done it before and asking them how they achieved their goal. Never be afraid to ask for help no matter how hard it is!
Setting and achieving goals is not only part of reaching your fitness goals but is part of your everyday life. I hope that these simple things will help you to set, achieve and maintain your fitness and life goals in the upcoming holiday months and in to the new year!
Wednesday, September 14, 2011
What Do You Do After Your Workout?
Many people will say they plop on the couch and wait for the sweat to stop pouring down, maybe drink some water or have a snack. Others run home, hop in the shower and head off to work. Did you know there is more you should be doing after your workout to maximize the benefits?
What you do after your workout is just as important as what you are doing during your workout. In order to optimize recovery, maximize muscle building and decrease soreness there are 4 main recovery techniques: Nutrition, Foam Rolling, Water Therapy and SLEEP.
Nutrition
When?:
30 minutes - 2 hours post workout
What?
Carbohydrate:
0.8 to 1.5 grams per kilogram of body weight (approx 0.4 to 0.8 grams per pound)
AND
Protein:
0.4 grams per kilogram of body weight (approx 0.2 grams per pound)
Example: Body Weight: 145 pounds/2.2 = 66 kgs
Carbohydrates: 66 kgs * 0.8 = 52.8 or 53 grams of Carbohydrates
Protein: 66 kgs * 0.4 = 26.4 or 26 grams of Protein
If you are watching your calorie intake multiply both the carbohydrate and protein by 4 to get the number of calories. 53 * 4 = 212 + (26 * 4) = 104 = TOTAL 316 calories)
Sample Supplements:
Greek Yogurt, Milk, Protein Powder (EAS, Muscle Milk, etc)
Most of your protein powders can be found at a local vitamin store or even at Target! Look for WHEY protein and no high fructose corn syrup.
Why?:
It is important to get the right nutrition after each workout in order for your body to repair the muscle and refuel your body both maximizing recovery. Your muscles store carbohydrates which is your quickest and basic form of energy. The building block of your muscles is protein. So get your protein and carbohydrates in after workout to help support your body and get the most out of your workout!
Muscle Massage
When?:
Right after you are finished exercising, hop on the foam roller or visit a massage therapist. If you're lucky, maybe you can persuade your significant-other to help your workout recovery!
What?:
If you don't have access to a massage therapist, there are tools out there to accomplish a full body massage without a therapist. The most common is a foam roller. At the Perform Better website there is a list of exercises which you can access by clicking HERE. If you find a spot that is uncomfortable to roll, focus more on that spot in order for the muscle to relax. You can perform movements as long as you want or your muscles can tolerate!
Why?:
Foam rolling (massage) is another form of stretching the muscles enabling them to lengthen. Massage also helps to increase blood flow to the muscle. The more blood that flows to your muscle, the more nutrients can be carried to the muscle to help it repair and recover from your workout.
Water Therapy
When?:
Immediately after your workout while your having your nutritional shake!
What?:
If you have access to a cold pool, take a few laps around after your workout. If you don't have access to a cold pool, make one using your tub. Fill your tub with cold water and hop in! I know I can't stand cold water, so the other alternative is the shower. Cycle hot and cold water, trying to stay in the cold water longer.
Why?:
Why endure the madness of cold showers and baths? The cold water causes the blood to surge to your internal organs as a protective mechanism. This pushes blood into the muscles. Hot water bring the blood to the surface of your skin, bring the blood out of your muscles. In essences you are causing a flushing technique which will help flush out muscle waste from your workout and bring nutrients to your muscles. So hop in and be ready to freeze your bum off!
SLEEP
EVERY NIGHT for at least 6-8 hours. Many studies show that with a decrease in sleep it increase the potential for many diseases and obesity. Your body can't function properly without the right amount of sleep. I know many of us are busy and it's hard to get the proper amount of sleep. Do you have a lunch break at work? Supplement your lack of sleep the night before with a 20 minute power nap. If you can get 3 of them in, then you've made up for 1 lost hour of sleep the night before. Napping for 20 minutes will be difficult at first, but the more your practice the better you get! Another added bonus is that it will decrease your stress levels and increase your focus. So grab a pillow and blankie and get a nap in.
Resources: (1) Workout Nutrition CorePerformance.com (2) Q & A: Is a hot or a cold shower better after a workout? (2) Jeffreys, I. A Multidimensional Approach to Enhancing Recovery. National Strength and Conditioning Journal. Volume 27,Number 5,pages 78–85. (3)Bishop, J. Recovery from Training: A Brief Review. The Journal of Strength and Conditioning Research. VOLUME 22, NUMBER 3, MAY 2008 (4)Chiu, L. Post-Training Massage: A Review for Strength and Power Athletes. The Journal of Strength and Conditioning Research. Volume 23, Number 4, pages 65–69
What you do after your workout is just as important as what you are doing during your workout. In order to optimize recovery, maximize muscle building and decrease soreness there are 4 main recovery techniques: Nutrition, Foam Rolling, Water Therapy and SLEEP.
When?:
30 minutes - 2 hours post workout
What?
Carbohydrate:
0.8 to 1.5 grams per kilogram of body weight (approx 0.4 to 0.8 grams per pound)
AND
Protein:
0.4 grams per kilogram of body weight (approx 0.2 grams per pound)
Example: Body Weight: 145 pounds/2.2 = 66 kgs
Carbohydrates: 66 kgs * 0.8 = 52.8 or 53 grams of Carbohydrates
Protein: 66 kgs * 0.4 = 26.4 or 26 grams of Protein
If you are watching your calorie intake multiply both the carbohydrate and protein by 4 to get the number of calories. 53 * 4 = 212 + (26 * 4) = 104 = TOTAL 316 calories)
Sample Supplements:
Greek Yogurt, Milk, Protein Powder (EAS, Muscle Milk, etc)
Most of your protein powders can be found at a local vitamin store or even at Target! Look for WHEY protein and no high fructose corn syrup.
Why?:
It is important to get the right nutrition after each workout in order for your body to repair the muscle and refuel your body both maximizing recovery. Your muscles store carbohydrates which is your quickest and basic form of energy. The building block of your muscles is protein. So get your protein and carbohydrates in after workout to help support your body and get the most out of your workout!
Muscle Massage
When?:
Right after you are finished exercising, hop on the foam roller or visit a massage therapist. If you're lucky, maybe you can persuade your significant-other to help your workout recovery!
What?:
If you don't have access to a massage therapist, there are tools out there to accomplish a full body massage without a therapist. The most common is a foam roller.
Why?:
Foam rolling (massage) is another form of stretching the muscles enabling them to lengthen. Massage also helps to increase blood flow to the muscle. The more blood that flows to your muscle, the more nutrients can be carried to the muscle to help it repair and recover from your workout.
Water Therapy
When?:
Immediately after your workout while your having your nutritional shake!
What?:
If you have access to a cold pool, take a few laps around after your workout. If you don't have access to a cold pool, make one using your tub. Fill your tub with cold water and hop in! I know I can't stand cold water, so the other alternative is the shower. Cycle hot and cold water, trying to stay in the cold water longer.
Why?:
Why endure the madness of cold showers and baths? The cold water causes the blood to surge to your internal organs as a protective mechanism. This pushes blood into the muscles. Hot water bring the blood to the surface of your skin, bring the blood out of your muscles. In essences you are causing a flushing technique which will help flush out muscle waste from your workout and bring nutrients to your muscles. So hop in and be ready to freeze your bum off!
SLEEP
EVERY NIGHT for at least 6-8 hours. Many studies show that with a decrease in sleep it increase the potential for many diseases and obesity. Your body can't function properly without the right amount of sleep. I know many of us are busy and it's hard to get the proper amount of sleep. Do you have a lunch break at work? Supplement your lack of sleep the night before with a 20 minute power nap. If you can get 3 of them in, then you've made up for 1 lost hour of sleep the night before. Napping for 20 minutes will be difficult at first, but the more your practice the better you get! Another added bonus is that it will decrease your stress levels and increase your focus. So grab a pillow and blankie and get a nap in.
Resources: (1) Workout Nutrition CorePerformance.com (2) Q & A: Is a hot or a cold shower better after a workout? (2) Jeffreys, I. A Multidimensional Approach to Enhancing Recovery. National Strength and Conditioning Journal. Volume 27,Number 5,pages 78–85. (3)Bishop, J. Recovery from Training: A Brief Review. The Journal of Strength and Conditioning Research. VOLUME 22, NUMBER 3, MAY 2008 (4)Chiu, L. Post-Training Massage: A Review for Strength and Power Athletes. The Journal of Strength and Conditioning Research. Volume 23, Number 4, pages 65–69
Saturday, July 23, 2011
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