Plank Benefits and Technique

Plank Benefits and Technique

The plank is an important exercise to master.  The plank helps improve your core strength, core stability and core anti-rotation.  Having a strong stable core will help you improve your performance on your compound lifts as wells as other athletic activities.  A strong core will also help you improve your posture. There are many variations of plank. For the purpose of this article, we are focusing on the basic plank hold.  The tips and techniques that will be discussed apply to all variations. Although the plank is primarily a core stability exercise, your entire body must be engaged in order to maintain proper form. Proper form and safety are always a top priority. Never sacrifice form to hold a plank longer than you are able to hold safely. Focus on making progress every time you perform this exercise. Remember to track your progress when you are training. If you are interested in more information about 1-on 1 training or online athletic coaching, follow the link below to book an appointments  or send us a message through the CONTACT US page.…

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Improve Your Kettle Bell Swings

Improve Your Kettle Bell Swings

Kettle bell swings are a great compound (multi joint) movement to build lean muscle in your legs and arms as well as improve overall endurance.  There are many different versions of kettle bell swings and each serve a different purpose.  However, back safety is always a priority of each version. Although your hips and knees are used in a kettle bell swing, it is a “hip dominant” exercise similar to how deadlifts are hip dominant. Most of the explosive power in a kettle bell swing is coming from your glutes in the hip drive portion of the exercise. A common mistake is that people try to make kettle bell swings a “knee dominant” exercise. In short, a lot of people do a squat and swing the kettle bell around. By doing this the momentum is making the kettle bell drop too low below your knees during the swing and is putting your lower back at risk.  If you lower back is burning or hurting the most, there is a strong possibility that you have too much knee flexion and the…

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Deadlift Tips and Check List

Deadlift Tips and Check List

Deadlift Check List The deadlift is a very important exercise to master. This is a compound (multi-joint movement) exercise that is beneficial inside and outside of the gym. Many people have a fear of hurting their back from doing deadlifts. However, the reality is you are much more likely to hurt your back outside of the gym by picking up something up with bad form that only weighs around 20 pounds. The deadlift is very safe and effective as long as you keep good form the number 1 priority. Building strength is very important. Keeping good form is the most important. If you cannot maintain proper form than you are not ready to lift heavier. This applies to every exercise. Never sacrifice form to add more weight. Here is a quick check list for a proper deadlift. Deadlift Starting Position  Step up to the bar Bar should be over the center of your feet (center of gravity) Grab the bar with your hands; shoulders should be slightly in front of knees Slightly bend knees until shins tough the bar (Do…

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Want To Be A More Youthful You? Try This

    Looking great and feeling even better is not a mind over matter process. It is the result of hard work that you put into yourself on the inside and out. Ultimate Fitness knows this and strives to bring you the most up to date and relevant information on how to stay well. The following blog post offers content that can help you do just that.   Youthful Exuberance   For those of us who have been sitting comfortably in adulthood for a decade or more, we tend to measure our wellness by how old we feel. Fortunately, 40 is the new 20, and there are many ways to maintain our youthful looks and feelings without having a midlife crisis. A few of these are to:   Dress for comfort. While getting dolled up for a night out can make you feel beautiful, nothing screams confidence like being comfortable. Don’t be afraid to invest in some comfortable and flattering pieces, like a pair of form-fitting leggings, a new bra, sleep pants, or a cozy robe to wear around the…

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Tips To Stay Accountable And Healthy On The Weekend

One the biggest mistakes people make on their fitness journey is overly sacrificing and depriving themselves during the week and going over board on the weekend.   Your discipline Monday – Friday is 120% .  You train hard, have your protein shakes, and eat chicken and rice because you are committed to your goals.  Friday night come around, and you begin feel like you “deserve” or “earned” you cheat meal.   Yes, you did earn your cheat meal.  However, there is a big difference between having a cheat meal as a reward and binge eating away all of your progress.   The important thing is to have balance in your life with fitness and nutrition.  Whether your goal is gain muscle or lose body fat, you should not feel deprived or like you are missing out on life.  Today the tips in this article is to help give  ideas on how to have balance in  your  weekends and still enjoy yourself.   DON’T SKIP MEALS A common mistake is skip breakfast because of the huge meal that is coming later in the…

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ULTIMATE FITNESS COACHING

ULTIMATE FITNESS COACHING

During these turbulent times, everyone is adapting to a different lifestyle.  However, all the rapid change has caused many people to lose their motivation to keep their routine active  and healthy. During the quarantine time, it is very common to watch tv more than usual, snack more than usual, and workout less.  This quarantine is temporary, and we can not allow ourselves to set bad unhealthy habits.  Allowing the excess tv and snacking will make it difficult to start an active lifestyle again. Although working out with your trainer in person or going to the gym is not currently an option, you still can have the motivation and accountability with you trainer.   Today there are endless options of “ONDEMAND” workouts, live streams, or workout plans available. There are many shortcoming of these options.  If you miss a workout on a live stream or “ONDEMAND”, who will follow up with you?  If you are not hitting  your daily nutrition goals, who is going to reach out to you to provide healthy food options?  If you do not understand or a have…

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Wellness-Focused Actions to Help Fight Obesity

It’s well known that the country is going through an obesity epidemic. According to the Centers for Disease Control and Prevention, more than one third of the adult population is obese. Unhealthy weight can cause a domino effect of physical problems, from diabetes to heart disease and muscle, bone and joint disorders. In addition to the personal health ramifications of obesity, the epidemic overburdens our healthcare system with an estimated $147 billion annual medical price tag.   Although fighting obesity is a challenge that is by no means easy, the actual plan of attack is fairly easy to understand. Healthy weight results from a lifestyle that embraces physical activity and relies on healthy food as fuel for life, not as a source of comfort. In simple terms, to avoid obesity or reverse it, individuals should exercise more and eat less. Let’s look at these two simple components, and how other factors can help support a healthy relationship with exercise and food.   Add activity to your life, no matter what diet you follow   Daily activity is important for maintaining…

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If You Want to Improve Your Yoga Practice, These Tools and Tips Can Help

  Think you can’t master crow or headstand? Well, you should definitely think again, because yoga really is for everyone! If you’re struggling in class or just want to take your practice to the next level, you don’t need superhuman strength or flexibility to do so. You may just need to use a few tools, including tech and equipment, to give your practice a helpful boost and give yourself all of the benefits yoga can offer. If you’re seriously ready to enhance your yoga practice and start working your way towards those peak poses, try these simple tricks:   Bring Your Practice Home With Yoga Apps   You only need one piece of equipment to create a home practice: your smartphone. Well, you may need a mat as well, but downloading yoga apps on your smartphone is a great way to get into the habit of practicing yoga at home, which is helpful when you can’t get to class. Don’t have a phone you can use as a yoga hotspot? Then think about upgrading to a newer device and a…

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Boost Your Health with These Simple Daily Tips

  If you’re looking for ways to boost your health but are struggling to overhaul your life in one big push, you may benefit from making small changes instead.  Follow these simple daily tips to begin improving your overall health.   Identify Your Motivation   Anytime you are embarking on a new adventure it’s important to first identify your real motivation.  A common motive for health changes is to just lose weight, but without digging into why you want to lose weight it can be easy to lose motivation and become discouraged.  Are you hoping to gain more energy?  To sleep better?  Do you long to keep up with your kids at the park?  Do you need to overcome health problems?  All of these are examples of deeper motives that will help you stay on your path to better health.  Work daily to stay motivated and you will achieve your goals.   Find Your Favorite Exercise   Exercise is an important part of living a healthy life, but it can be hard to fit into your schedule or you may…

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Make your push ups better

Make your push ups better

There’s a reason why push-ups are still extremely relevant today- they work.  The push-up is a multi-joint exercise that targets deltoids, triceps, pecs, and all of your key muscle stabilizers. Another benefit is that it doesn’t require any additional equipment, so you can perform push ups anytime, anywhere. To get results and stay injury free, you must do them with proper form: Maintain your head, neck and spine in neutral position, keep your abs completely engaged, and your lower body (glutes, hips, etc) activated through the movement. Get started: Learn and practice the traditional push-up with good form. Work your way up to three sets of eight. Once you’re able to perform them without faltering, you’ll be ready to perform the following variations. Mixing up the movements and hand positioning will challenge different muscles, burn more calories and test your endurance. Try these variations one at a time using proper form. Then move on to the next one!  1. Plank-Ups: Start in push-up position (hands under shoulders, back flat, legs extended behind you, toes tucked under). Keeping upper body engaged, lower right…

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