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ARE WARM-UPS REALLY THAT IMPORTANT?

Picture this scenario: You just walked into the gym, all jazzed up on caffeine and hair metal. It’s squat day and you’re ready to crush it. You look over the workout, check your squat numbers from last week, load up the same weight, jump under the bar and knock out your first set of the day. Unfortunately there’s a critical mistake here, and we see it ALL. THE. TIME. Did ya catch it? No warm-up sets! This is a little bit like stepping out of bed in the morning then breaking into a full sprint, you could do it, but it’s probably not going to be a very effective start to the day and there’s a very real chance of you hurting yourself. ....
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I LOVE YOU, BUT YOU HATE ME

If we were to poll the members to find the most hated exercise in our programming, it’d be no contest. Sure, there are other exercises that garner their fair share of eye rolls and curse words, but not like this one. Heck, this one even received an award at our virtual holiday party. In case you missed the picture… We’re talking about the Rear Foot Elevated Split Squat (AKA RFESS, AKA Bulgarian Split Squat, AKA Spassov Squat, AKA “Is that the one where I put my back foot on the bench?”). I’m here today to defend not just the RFESS, but single leg training as a whole, and why it is so important in any training program. Every so often, ....
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THE ROLE OF YOUR PERSONAL TRAINER

Your pants are getting harder to button. Your dress takes a bit more muscle to zip up. Knees are getting cranky… …and your mom, ugh… She’s chiming in too… Time to get serious. Starting Tomorrow… Cut carbs. Check. Cut alcohol. Check Walk during lunch. Check No food after 7. Check Tell everyone on Facebook. Check 3 Days later… …F’ this… Desperate Facebook Post: “Anyone have recommendations for a good personal trainer? I need my ass kicked” Why is it people feel they need to be punished for not adhering to the ridiculous rules they made for themselves? It ....
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YOUR GROUP FITNESS CLASS IS MAKING YOU FAT. HERE’S WHAT TO DO ABOUT IT…

It’s fun. It’s cool. It’s social. It’s like going to a club minus the drama, the hangovers, or the bad decisions. The problem… You’re tracking your body fat and the percentage is going up (or you’re not tracking your body fat and you don’t even realize it’s going up) So what gives? All those early mornings, the bed head, people’s gawd awful morning breath… Has it all been for nothing? A waste of your precious time and money? Yep and Nope. The good news is it’s doing something, just not the something you wanted it to be doing… Group fitness by definition is any ....
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ROUTINES

Here’s one of my favorite quotes. “We don’t rise to the level of our expectations, we fall to the level of our training.” ― Archilochus. Recently modified by James Clear in his book Atomic Habits to “You do not rise to the level of your goals. You fall to the level of your systems.” Your training, your systems, your habits, your routines… …Call it whatever you want, but if you want to be successful you’ll have to regularly do things that align with the success you seek… Want to lose weight? Keeping a food journal and daily exercise would be good habits… …Daily breakfast burritos at ....
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CAN EATING HEALTHY MAKE YOU FEEL BAD AT FIRST?

When you’re starting a program of eating healthy, but start to feel bad after a few days, it may not be a coincidence. Your cells have a lot of projections coming off them that actually makes them look like pin cushions. The pins or projections are actually receptors that affect the cell behavior. They tell the cell whether to make or or less of a chemical, create a health risk or determine how you feel. The chemicals the receptors receive determine it. They may be nutrients, hormones or neurotransmitters. If you’re ingesting substances that aren’t good for you, the chemicals might include caffeine, nicotine, alcohol, sugar, sodium or food additives. Switching from junk ....
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CBD CAUSING WEIGHT LOSS?

There’s a CBD combination that’s exploding in popularity right now. Soon you’ll be able to get it on every street and corner in America. I’m sure you can understand why… Here are just a few of the benefits… Stimulate weight loss / fat loss Improve sleep Increase muscle tone Decrease stress Decrease anxiety Improve mood Improve digestion Improve organ function Lower your chances of type 2 diabetes Allows you to eat more without gaining weight Increase your chances at a healthy pregnancy Improve bone density / decreases osteoporosis Improve insulin sensitivity Help asthma Increase confidence Lower blood pressure ....
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JUMP ROPE – A FULL BODY WORKOUT

I love seeing people get fit. That’s why I started my programs in Sterling, VA and Fairfax. However, I also know that for various reasons, not everyone can join. That doesn’t mean you can’t workout. There are a number of workouts that don’t require expensive equipment and some may use inexpensive equipment like a jump rope for a full body workout. There’s a reason you see boxers in movies and real life jumping rope. It’s super healthy and can get you in shape fast. YOU’LL GET A CARDIO WORKOUT EVERY SESSION AND QUICKER THAN RUNNING. Jumping rope is no walk in the park, neither is it a jog in the park! In fact, one study showed that working ....
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HAVING TROUBLE STAYING MOTIVATED?

It’s not the push-ups or the tough cardio that’s the biggest problem getting fit, it’s staying motivated that really ends most people’s fitness plans. No matter how avidly you searched the internet for the best fitness plan, if you don’t stick with it, it will do no good. In fact, someone that simply walks for a half hour a day will actually do better than someone that has a surefire workout but only continues for a week. If people would see a difference in their energy level and body within a day, everyone would look great. Personal trainers fairfax specialize in helping people stay motivated, which is one reason they often get the best results. YOU ....
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ARE SUPPLEMENTS A WASTE OF MONEY

If you’re wondering whether supplements are a waste of money, what you’re really asking is whether you really need to supplement and if they help. I get the same question from people in Fairfax and Sterling, VA. They hear about these miracle pills on infomercials that tout the benefits of certain herbs or juice concoctions you can buy at a health food store. Do you need them? That depends on a number of factors. What’s certain is that they don’t replace healthy eating! There are situations where supplements may help. Smokers, people under stress and seniors may benefit from additional vitamin C, for instance. TAKING A VITAMIN D MAY NOT BE NECESSARY. People ....
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