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The best exercises for your core: Chin Up With Kathy Martin

on November 26, 2020 by Caden Mayfield

The best exercises for your core: Chin Up

Find a flat pull up bar. If you need to, use a box, bench, or step up to grab the bar.

Make sure your palms are facing you and the back of your hands are facing out.

Step off the bar so you are hanging from the bar.

Pull yourself up until your chin reaches the height of the bar.

Pause for your desired count.

Then lower yourself until you are in the hanging position again.

To make this exercise easier follow these steps:

Find a flat pull up bar. If you need to, use a box, bench, or step up to grab the bar.

Make sure your palms are facing you and the back of your hands are facing out.

Jump up to the bar until your chin reaches the height of the bar.

Lower yourself until you are in the hanging position again.

Step off back onto the box, bench, or step up.

Assisted Chin Up:

Before completing the steps above, grab a resistance band.

Each band has colors and gives more or less resistance depending on the color. The amount of resistance is usually printed on the outside of the band. Stretch them in your arms to determine which one is right for you. If that one doesn’t work, feel free to grab a new one for the remainder of your workout.

Loop the resistance band around the pull-up bar. Take the side facing you and put it through the opposite side of the band and pull. If this is done correctly the resistance band will be locked in place on the pull-up bar.

Once the band is on the pull-up bar, place a knee in the loop at the bottom.

Then make sure your palms are facing you and the back of your hands are facing out.

Step off the bar so you are hanging from the bar.

Pull yourself up until your chin reaches the height of the bar.

Pause for your desired count.

Then lower yourself until you are in the hanging position again.

If you followed one of these three alterations, you have just completed a Chin Up!

The best exercises for your core: The Turkish Get-Up with Kathy Martin!

on November 26, 2020 by Caden Mayfield

The best exercises for your core: The Turkish Get-Up with Kathy Martin!

The Turkish Get-up works on multiple muscles because it goes through multiple positions.

Place a kettlebell or dumbbell on the floor.

Get onto your side into a “fetal” position.

Rollover so you are flat on your back and grasp the wight handle with both hands and pull it so that it’s touching your chest.

Both your legs should be flat on the floor horizontal with your body.

Bend your right leg and place your right foot flat on the floor. Place it just above where your knee was when your legs were flat.

Place your opposite arm out to your side, flat on the floor (the arm not holding the weight.) so that it forms a 45-degree angle with your body, palm down.

Lift the weight so it is straight above your body. Keep your eyes on the weight.

Keep your wrist and elbow completely straight for the rest of the movement.

Roll to your forearm.

All of these movements are going to happen at the same time:

Push off with the foot that is on the floor. Punch upward with the kettlebell.

Open your chest so you are not collapsed in.

Push up with your elbow (the one on the floor) and raise to your forearm then your palm.

Now, once you’re on your palm, your arm should be straight. Lockout your elbow. You are now in the “T Position”.

These remaining movements will happen one at a time:

Keep your shoulders locked or “packed” so you are not collapsing in.

Now raise your butt off the floor as you lift your leg and sweep your knee underneath you so that your leg (the one that was on the floor) is now holding the rest of your weight.

If you draw connecting the three, your right foot, left knee, and left hand would form a triangle.

From the triangle position, your goal is to move to a half-kneeling position.

Now get into a standing position. But before you do that, first align your left leg in the same direction as your right leg by simply rotating your left lower leg while keeping your left knee on the floor.

Once you’re in a half-kneeling position, you can take your eyes off the bell and look straight ahead.

Press your right foot into the floor and stand up, while keeping your elbow locked and wrist straight.

Once you are standing you can reverse the movements until you are back in the fetal position.

You just completed a Turkish Get-up!

The Best Exercise For Your Core! Body Saw!

on November 18, 2020 by Caden Mayfield

Information from this section provided to you by

https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises

Inside the Muscles: Best Ab Exercises

By Bret Contreras | 05/17/2010

Demonstration by Kathy Martin

Today we are going to talk about, Bret Contreras.

He uses electromyography (EMG) a tool that measures how much muscle activity is going on with every movement you do.

Based on Bret’s experiments, this is one of the top three exercises in terms of mean and peak activity for each muscle part.

The Body Saw with Floor Slides

Begin the workout on the floor like you would if you were doing a plank. Place your elbows on the floor, arms at 90 degrees with your body and 90 degrees with the floor. Your palms will be placed on the floor along with your forearms for stabilization. Place your feet on the floor slides to where your toes are the only thing touching the slides. Raise your hips to suspend your abdomen. Squeeze your glutes, hamstrings, and quads while keeping your body straight.

If you are using an Ab Wheel:

Sit down and place your feet in the straps. Once your feet are secure. Lay on your back, move to your side, roll to your stomach then get in a plank position.

If you are using a Foam Roller:

Place the roller on the ground and crawl over the roller until your shins are resting on said roller. Once your shins are rested, get into a plank position.

To slide, push your body away from your hands then rock (or saw) back in position so your arms are at a 90-degree angle again. Make sure you do not droop your lower back. You want to make sure your core is engaged. If you begin to sag your back then you are probably taking the range of motion too far or your core is becoming weak. Notice when this is happening, listen to your body, and do not take it too far. Complete the exercise in moderation with attention to detail so you do not injure yourself.

How to do a proper Glute Bridge, with Kathy Martin

on November 6, 2020 by Caden Mayfield

How to do a Glute Bridge

Lay down, back flat on the ground, on a soft surface or yoga matt.

Place your hands along your side.

You can lay your arms flat with your palms up or down or you can place your elbows on the ground.

Just make sure, if you rest on your elbows, do not use them to push your core up when doing this workout.

Make sure your feet are not too close to your body or too far away.

You want your knees right above your ankles when you push your hips up.

A good way to measure this is to reach your hands along your side and you should be able to graze your heels.

When you bring your hips up your back, butt and knees are all in line with each other. Do not hyperextend, or “over arch your back”. You want a straight line. Your back should not hurt when you raise your hips.

When you lift up, feel your glutes tighten up, feel your core engage,

Exhale as you lift up, breathe in as you go down.

When you go down, do not rest your back on the ground. Lightly touch the ground and go back up. This is to keep your core engaged through the entire workout without resetting and picking back up.

Open your chest and keep your head resting on the ground. Don’t use your neck or your head when lifting up.

If you are doing the Basic Glute Bridge, go for three or four sets of 15 to 25 reps.

If you want to make it a little more complicated you can try these alterations.

Add weight:

Grab a kettlebell, dumbbell, or a plate and set it just below your hips.

Choose a weight that you know you can do. Starting with 10-15lbs is typically a safe place to begin.

Lift one foot in the air:

You can point your leg straight in the air so your hip, knee, and foot all align, pointing straight up or you can bring your knee above your hip and bend your leg at a 90-degree angle for a little easier approach. Switch legs every other set.

Resistance band:

Loop the band around your legs just above your knees. Push your knees out to where you feel a little tension on the resistance band as you lift your core.

Elevated Glute Bridge:

Elevate your feet by placing them both on an elevated surface like a yoga ball, medicine ball, or a step.

Keep your core engaged, push with your heels until you’re extended and your glutes are engaged. Squeeze at the top then slowly lower back to the start.

If you decide to add weight, lift a leg or elevate, then go for two to three sets with 10 to 15 reps.

How to use the StairMaster

on November 2, 2020 by Caden Mayfield

Have you ever wondered how to use the StairMaster?

Using the StairMaster can seem difficult, but with the right steps and right preparation, you will on your way in no time!

Step One:

Gather everything you think you need to work out.

Here is a list of average items one brings when going to the gym:

Water Bottle
- Preferably pre-filled. Some gyms have closed their water fountains down during this time to help prevent the spread of disease.
- Club 24 has available water bottle spouts on each water fountain if you need to fill up while you’re in the gym.
Bring the appropriate shoes. If you don’t know what to use at the gym feel free to ask one of our fitness professionals or do some online research to see what works for you.
Headphones. If you don’t have any, we sell some at the front desk.
Pack the appropriate gym clothes or put them on before you go.
- Look for clothes with wicking, consider cotton, and avoid fabrics that do not breathe. You should wear clothes that are loose and comfortable. For other activities choose stretchy, fitted fabrics. In general, keep in mind that you don’t want any clothing that gets in the way.

Step Two:

Get to know the Console

Most StairMasters will have the same buttons, with a different layout.

The “Choose a Goal” buttons will let you select between Time, Calories, and Floors.

If you choose Time:

Begin by selecting Time
Select the time in minutes in which you would like to work out.
Pick anywhere between 1 and 180 minutes.

If you choose Calories

Begin by selecting Calories.
Use the Level Up or Level Down buttons to select the number of calories or use the number pad to type your specific number in

If you choose Floors

Begin by selecting “Floors”
Use the Level Up or Level Down buttons to select the number of Floors or use the number pad to type your specific number in.

The Stop and Go buttons are colored appropriately and located in the center of the console. The Pause button is yellow and located below the console. It is the biggest button on the machine.

Step Three:

Get on the StairMaster.

When looking at the StairMaster you may notice long bars on either side of the machine. These bars are used as handles to help you get on the machine and keep stable during your workout. Each one of these handles starts on the console at the top and goes down to the assisted steps on the lower portion of the machine. These assisted steps will help you mount the machine. Think of it as a sort of stirrup on a saddle or a side rail on a truck. Place your foot into the assisted step, grab onto the handle, pull yourself up, and step onto the StairMaster.

Step Four:

Begin your workout:

Choose one of the workouts we discussed when you got to know the console or just press Go to begin.

Step Five:

Keep your form when using the StairMaster.

If you feel yourself slacking, nearly tripping. Running into the side rails or anything besides keeping your form then it might be a good idea to lower your workout. It’s best to feel comfortable with your workout so you don’t injure yourself.

Step Six:

Feel free to change things up.

If you are used to doing one workout, try another or slightly alter your current one. It’s good to keep your body guessing.

Step Seven:

When you are ready to get off the StairMaster just press the stop button or press the pause button. The pause button will stop the tracks, is larger, and easier to select. Use the handles and assisted steps when getting off the machine. Wipe down the console, handles, and any parts you may have touched while using the machine to make it ready and available for the next member.

Sleep vs exercise

on May 20, 2019 by Caden Mayfield

Have you ever wondered whether you should get that extra hour of sleep or whether you should get up to go to the gym at 4:00 am? Me neither…. Well, just kidding. But it is important to re-think how you look at sleep and how much you are actually getting. Researchers have found that for most individuals sleep decreased as exercise duration increased, which led to the conclusion that exercise and sleep compete with each other for time for most.

“Losing minor amounts of sleep due to exercise should be fine, as sleep itself benefits from exercise—shorter time needed to fall asleep, more efficient sleep,” said principal investigator Mathias Basner, MD, PhD, associate professor of sleep and chronobiology in psychiatry at the University of Pennsylvania Perelman School of Medicine. Basner recommends that fitness professionals talk with clients about how much sleep they’re getting and notes that the American Academy of Sleep Medicine and the Sleep Research Society suggest adults get at least 7 hours of sleep per 24 hours on a regular basis to promote health.

“The goal should really be to find a balance that allows regular exercise and sufficient sleep,” says Basner. “For morning types, it may make more sense to exercise in the morning, while the opposite is true for evening types. As with everything in life, there is a golden middle. Excessive exercise or sleep are very likely unhealthy behaviors.”

original article found here.

Change your diet, improve your life.

on May 14, 2019 by Caden Mayfield

According to a study released by Lancet, globally 1 in 5 deaths (11 million deaths) were associated with poor diet in 2017. Cardiovascular disease being the biggest contributor to the deaths, cancers and type 2 diabetes being other contributing factors.
Largest consumption factors seen in foods not eaten such as, nuts and seeds, milk, not enough fruits and whole grains. All the while, sugary drinks, processed meat and sodium were eaten too much and too often.
Across all 15 dietary factors more deaths were associated with not eating enough healthy foods.
Out of all 195 countries, the proportion of diet-related deaths was highest in Uzbekistan, and lowest in Israel. The UK ranked 23rd, the United States 43rd, China 140th, and India 118th.

While we all aren’t perfect in our dietary habits, changing just a few items that we consume can make all the difference to our overall health.

How old are you?

on May 6, 2019 by Caden Mayfield

In an article posted by the European Journal of Preventive Cardiology, it is said that physiological age (Age Based on Exercise Stress Testing or A-BEST Score) is the best indicator or predictor of death than chronological age. What does that even mean? Based on this study, heart performance scores with lower physiological scores than chronological ages were people who were likely to live longer than their peers in their same age group. In comparison, those who scored a higher physiological score than their chronological age, didn’t out live their peers.

Out of 126,356 study participants, the average age was 53.5 years and 59% were men. “More than half of patients aged 50-60 years — 55% of men and 57% of women — were physiologically younger according to A-BEST. After an average follow-up of 8.7 years, 9,929 (8%) participants had died. As expected, the individual components of A-BEST were each associated with mortality.”

Isn’t it funny that common saying seems to hold some truth, “It’s not how old you are, it’s how old you feel.”

How insane is that? Your lifespan can be extended as long as you put in work to strengthen your cardiovascular system. So whether you’re 20 or 60, exercise can help you enjoy life to the fullest and can possibly extend it too! If that isn’t motivation to get into the gym, I don’t know what is.

Link to the article can be found here!

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