Staying Healthy and Active When You Lost Motivation During The Holidays

Staying Healthy and Active When You Lost Motivation During The Holidays

The game plan made complete sense, but sometimes you just want to go straight home after work. You packed your gym bag to take to work. You meal prepped. You had plenty of sleep. Yet, you still do not feel like going to the gym. Which excuse are we going to use? “It is getting dark early”,  ” I have to go Christmas shopping”, ” I want to go to happy hour with co-workers”, “The kids have homework”.  The list can go on and on. December is historically the most difficult month for everyone to stay motivated. Unfortunately, you cannot avoid the fact that eventually you will lose motivation. However, the key to success when you are losing motivation is to understand that discipline is more important than motivation.  Motivation is great to get you started on making changes, but discipline will keep you going in the long run. I believe that the holidays do deserve more flexibility in regards to your  fitness program and goals. With that being said,  here are a few tips  to help you keep up…

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Simple Tips to Help You Sleep Better Without Medication

Simple Tips to Help You Sleep Better Without Medication

A lot of people struggle with insomnia or another form of sleep disorder—about one-third of U.S. adults, in fact. While this means you’re not alone if you have difficulty sleeping, it doesn’t mean you should ignore it.   Living on inadequate sleep can have both short-term and long-term effects on your physical, mental and emotional health. Problems such as chronic fatigue, high blood pressure, reduced concentration and depression symptoms have been linked to sleep deprivation. It can even weaken the immune system and may lead to heart disease, diabetes and other chronic diseases.   The good news is that you can take steps to improve your sleep without using prescription medication. If you need better sleep to boost your overall health and well-being, try these simple tips:   Look for a mattress tailored to your needs.   One of the most common reasons why people struggle to get quality sleep is that their mattress is either outdated or the wrong kind. If you’re waking up with pain and aches, toss and turn frequently, or your mattress is dented, it could…

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Shoulder and Hip Explosion and Stability Exercises

IINSTAGRAM: @ultimatefitnesscentergym @Regran_edfrom @stetsonfry – Taking a step back today from the brute strength work and instead focusing on stability and efficiency. The landmine rotations followed my lateral raises, so by this time my shoulders are already fatiguing. I want them to hold on tight, dont move, and just channel that energy exploding from my legs and obliques. If you guys try this one, I personally recommend using a sub-maximal load. Instead of adding more and more plates to the bar, try to drive off your legs quicker with more explosiveness. This one should look violent, not slow and controlled.     I wanted just the opposite for the battle rope. Now my core isometrically holds and I’m trying to rip it hard and fast with my shoulders to really burn out and end the workout. You can tell that my shoulders are done because I’m overcompensating with my bicep a little more than I would prefer. It’s ok though, the point is that after 4 rounds of 30 seconds per arm, my shoulders and core were spent. Keep training hard, guys!

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Your Gyms Secret Weapon

Your Gyms Secret Weapon

Have you seen those big colorful balls around the gym usually collecting dust? There are many misconceptions about the stability ball – even among those fairly affluent in fitness. Is it the bright colors? Is it the simpleness of a ball? Something about stability balls is giving us the wrong impression. The irony is that this tool which people make boring and gym rookie association, is the secret weapon to sculpt a perfectly defined and refined overall body, specially that abdominal definition that almost every gym-goer is after.  When used appropriately, stability balls can strengthen every single one of the stabilizing muscles that can take your workouts to the next level. While using strength machines, gives you a very limited, linear, bodybuilding type of workout that only works out the primary movers. Stability balls work the synergistic muscles that help the prime mover complete the repetitions in the most effective manner. “Strong core stabilizers are what will make your abs go from good to great, and from great to incredible.” If your abs are not strong enough, you simply won’t be able to perform the movement.  Stability balls (SB) make sure…

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Learn the Ropes

Learn the Ropes

 Skipping, running and jumping are really not my favorite ways of getting my cardio done. Yet in order to burn the extra calories and give my metabolism an extra boost, I have to get creative. Rope work is one of the most efficient ways to accelerate your metabolism and gain muscle tone, which is precisely why I’m writing this, to show you the ropes.  Plyo-Push Up Begin in plank position with an end of the rope beneath each hand. Grip the rope with the thumb and first two fingers, or wrap your fingers around the top, but do not rest your knuckles under the rope. Lower your chest towards the floor, then dynamically push off, raising and slamming the rope down. Land in a push-up, being careful not to lock out your arms. Return to plank position, then repeat. Do 3 sets of 10 reps, with 30 to 45 seconds of rest in between.   180-Degree Jumps  Turn your body to your left so that you’re standing perpendicular to the rope, and hold the ends of the rope together with both hands at your right hip. Squat and do a 180-degree jump,…

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2 Week Free Core Pass & Core Specific Boot Camp

2 Week Free Core Pass & Core Specific Boot Camp

Haven’ tried a Core Specific Class yet?   Take advantage of this 2 week free Core Pass (first time guest 18 years w/ID) and try the revolutionary group training program that will push you to discover your inner athlete and see the results you have been wanting.   Below is this weeks workout!!! We will see you there!!!   Warm Up: Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) 30 (5 Cherry pickers…10 High Knees) x2 20 (10 Squat to Twist…10 Rising Stars)  15  (5 Single V-Up right/ 5 Single V-Up left/ 5 Reg V-Up) x3 10  Superman Push-Ups  15  Knee Tuck transfers (modify 8-10 reps if needed) x3  20 (10 Hang Power Cleans…10 Thrusters)  30 Plank Challenge (20-60 sec) CLICK HERE FOR VIDEO DEMONSTRATIONS LIKE US ON FACEBOOK  FOLLOW US ON INSTAGRAM

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Core Specific Boot Camps Workout

Core Specific Boot Camps Workout

Warm up Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) Workout 30 (10 Jumping Jacks…5 Kicks L/R) 2-3 Sets 20 (10 Squat to Knee Strike…10 Lunges)  15 (5 Get-Ups…10 Sitting Cross Crunch) x3 10  Superman Push-Ups 15  Knee-Tuck Transfers (8-10 to modify) 2-3 sets 20 (10 Back Squats…10 Split Jerks)  30 Plank Challenge (20-60 sec) Video Demonstrations Come Join UFC Fighter Chris “The Crippler” Leben at Ultimate Fitness to film the commercial for the Core Specific Boot Camps! Core Specific Revolution is the next big thing in fitness. Be apart of the excitment and get ready to take your fitness journey to the next level and train like a fighter/athelte and reach your goals and peak performance.

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Core Fitness Training San Diego

Core Fitness Training San Diego

Insides on Core Fitness Trainings. How it works!   If you own any kind of gym or fitness center chances are pretty good you are dealing with some hard-core fitness training.  If you watch any health style infomercial or television show it is almost impossible to do without some reference to core strength.  For the past few years core fitness training has been on the tips of tongues from fitness trainers, rehab therapists to your own doctor.  The words sound simple, however to fully comprehend what core fitness training is and which muscles are involved is a little complex. Many clients tell their professional trainer they want to work on their core and point to their stomach.  While many of the core muscles lie in that area there are other muscles involved in making up the core.  The muscles can be divided into two categories – deep muscles and superficial muscles. Deep Core Muscles – These muscles function to stabilize the pelvis and muscles close to the spine.  For the health fanatics that includes the multifidu, the traverse abdominus, the…

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