We have been proud to serve our clients virtually over the last 6 weeks but are happy to announce that our FAST  clinics will fully re-open on Monday May 18th! The safety of our clients and staff are the highest priority, so you will notice some changes at your next visit.

In an effort to follow CDC and other health authority guidelines, we have implemented the following procedures:

One:

The client’s temperature will be taken before each workout session

Two:

All clients should use hand sanitizer before their workout session

Three:

All in-clinic sessions are by appointment only and are limited based on available space

Four:

A limited number of staff and clients will be allowed in the workout area at one time

Five:

We will provide contactless check-in for each client

Six:

Any equipment used will be sanitized before and after each workout session

As you know, we have always maintained a personal and small group training environment, and are accustomed to routinely cleaning the workout equipment. We feel this experience will create a safe and healthy environment and allow you to easily resume your in-person training with us.

We appreciate the opportunity to train with you and can’t wait to see you back in the clinic. Click here to request an appointment.

Improve your golf swing from the comfort of your home with these 3 exercises

The golf swing is one of the more complex movements in sports, but it can easily be improved with a combination of strength and mobility exercises. These exercises should focus on thoracic spine mobility and core strength. Below are 3 exercises that can be performed anywhere you have floor space.  

1. High Plank With Thoracic Rotation: Start in a push-up position with your shoulders directly over your hands and your feet hip-width apart. Push your right hand into the ground as you lift your left hand to the sky and rotate your body into a “T” position. Both feet should now be pointed to the left. Hold the “T” position for 5 seconds and return to your starting position. Repeat on the opposite side.
2. Glute Bridge: Lie on your back with arms at your sides and knees bent so that your feet are flat on the floor. Push your heels into the ground and raise your pelvis as high as you can while actively contracting your glutes. As you improve, try keeping one foot in the air while performing a 1 leg bridge. 
3. Supine Spinal Twist: Lie on your back with your knees raised at a 90 degree angle so your calves are parallel with the floor. Place your arms out to the side so they’re extended away from your body. Slowly lower your knees to the right while keeping your shoulders flat. As soon as you feel your left shoulder begin to come off the floor slowly rotate your knees to the other side.

Suggested sets and reps for these exercises vary greatly depending on your current fitness level. I would suggest beginning with 2 sets of 8 for each exercise and gradually increasing until you can perform 3 sets of 15. 

Looking for a personal trainer to improve your golf game with golf specific workouts? Contact FAST for a free fitness assessment today.

Many of us have been trained to opt for low-fat foods over high-fat foods—from the craze of fat-free dressings, experts claiming eating fats will make you gain weight to counting your calorie intake. So no wonder that we’re all cautious when it comes to re-introducing healthy fat intake into our diets. Today, we’re sharing some top health-related reasons on why adding healthy fats to your diet is important, as well as some tasty recipes or staples to add to your next grocery run.

 

Healthy Fat Intake is Good for Your Heart.

First off—let’s get on the same page for the phrase “healthy fats.” They are typically referred to as monounsaturated and polyunsaturated fats. In a number of studies, healthy fats have been linked to reduce cardiovascular disease. This reason alone is one that should make you want to add healthy fat intake back into your diet.

 

Healthy Fats Help You Absorb Nutrients.

Healthy fats are a crucial part of nutrient absorption. Many vitamins, including A, D, E and K, need fat for absorption and storage in the body. Without fat in your diet, you cannot properly absorb these vital nutrients, which can lead to vitamin deficiencies.

 

Healthy Fats Can Help Lower Cholesterol.

Study after study has shown that healthy fats will reduce “bad” LDL cholesterol while raising “good” HDL cholesterol. LDL cholesterol is usually the culprit when it comes to clogging arteries. Adding healthy fat intake into your diet can also benefit insulin and blood sugar levels.

 

Healthy Fats Can Help you Lose Weight.

Yep, you read it correctly. Eating healthy fats in place of high, starchy carbs and sugars will keep you feeling full longer and regulates blood-sugar levels (say goodbye to sugar crashes).

This information does not give you free reign to load up on fried food and burgers. The source of your fat is extremely important. When you’re at the grocery store or eating out, look for foods high in monounsaturated and polyunsaturated fat.

 

Healthy Fat Food Examples:

• Nuts and Nut Butters
• Ground Flax Seed
• Avocado
• Coconut Oil
• Extra Virgin Olive Oil
• Salmon, other fatty fish

 

Healthy Fat Food Recipe Ideas:

• Paleo Chicken Curry Recipe
• Lemon Garlic Baked Salmon
• Fab Four Smoothie
• Easy, Balanced Breakfast

 

So there you have it—the big fat truth on healthy fat intake. If you have further questions regarding healthy fats, feel free to talk to your FAST trainer or speak to your healthcare provider. We hope this helps you better understand the benefits of healthy fats and how you can start to re-introduce them into your diet.

It’s that time of year again. Time to evaluate the changes you want to make entering 2017 and determining the best way to achieve your fitness goals. Rather than enter the New Year with another flimsy plan, use the S.M.A.R.T. method to help you achieve success.

Specific

Goals are important, but they aren’t very helpful unless you’re able to identify exactly what they are. Rather than “I want to lose weight” you should set a goal to lose a predetermined amount of weight over a set period of time. If improving your fitness is a goal, set specific benchmarks that will allow you to track that like complete a 10K, hike the Grand Canyon, lift weights 3 days/week, etc.

Measurable

Numerous studies have shown that when we’re able to track progress we’re much more likely to stick to a fitness plan. Rather than “I want to be healthier” you should set a goal to reduce your blood pressure or decrease your LDL cholesterol. Set up designated dates to check your progress throughout the year. If you’re goal is to lose weight, use an app like My Fitness Pal to keep track of your calorie intake and keep track of your weight loss.

Attainable

A common mistake people make is setting unattainable goals. Don’t set yourself up for failure. A goal of losing 20lbs in 4 weeks is not only difficult, it’s also potentially dangerous. Make small, attainable goals, and reevaluate constantly. Your local FAST staff or a nutritional expert can help you set attainable goals.

Realistic

It may be your goal to run more in the new year, but it may not be very realistic to set a goal of running a marathon in two months. Evaluate your goals and determine if they fit into your lifestyle.

Timely

Set deadlines that will keep you on track and break your large goals into smaller goals throughout the year. Rather than set a goal of losing 20lbs, aim to lose 4lbs a month over the course of 5 months. These timed deadlines will keep you motivated and allow you to reevaluate along the way.

Using a S.M.A.R.T. plan to set your fitness resolutions can help you achieve your goals for 2017. It is highly recommended to consult with a fitness professional when determining your goals and developing your plan. Interested in learning more? Contact your local FAST to set up a consultation and to begin 2017 on the right track.

 

You’ve seen them running through your neighborhood or at the local trails. Don’t just let them run by you—join them! It’s no secret that running is one of the most beneficial activities you can do for your health. Studies have shown that a regular running program can improve your happiness, improves cardiovascular health, strengthens bones and may lower your risk of certain cancers. Below are five reasons running with a group may be just what you need to get started.

1. Accountability

Knowing that there’s always someone looking over your shoulder or waiting for you to arrive at a workout is great motivation for anyone. You’ll receive that from coaches as well as your fellow group members.

2. Structured Training

Whether you’re looking to get faster or just stay injury free, a well-planned program can help. Running groups often offer opportunities to work on speed training, strength training and flexibility.

3. Motivation

Let’s be honest, we can only self-motivate ourselves so much. Being able to compete against other runners and hear encouraging words will allow you to reach your full potential.

4. Guidance

Having a coach gives you someone to look to for advice and guidance. Not all running programs are right for everyone, so having a trained professional help individualize your program can be very beneficial.

5. Social

Running with others is just more fun! Being a part of a group allows you to be part of something bigger than you. Many running groups offer events such as happy hours, pre-race dinners and post-race parties.

We’re kicking off our Foothills Running Group on Saturday, August 27^th. This 20 week program is great for newbies, runners training for a full marathon, or those simply looking to better their health. Visit our website to learn more about our Foothills Running Group today!

Post Attributed to Jeff Bloom, AT, CSCS

Foothills Acceleration and Sports Training is a Phoenix personal training program with facilities located all over the Valley. We help athletes and exercise enthusiasts at every experience level improve their strength, speed, power, and agility. If you’re interested in starting a training program, you can schedule a free assessment of your current fitness level here. For more information about strength performance programs, follow our blog.

Our Phoenix personal training expert and FAST program director Jeff Bloom has worked with youth, college, and professional athletes. He has helped FAST expand to locations across the Valley, and has years of experience giving advice to athletes and clients. These are his helpful tips for sticking to your New Year’s resolutions!

We’re a few weeks in to the New Year, and there are already many people who have broken their fitness resolutions. It’s not uncommon, and you’re not alone because New Year’s resolutions are often flawed. We may think we need to commit to huge life changes to see a difference in our health, but this just isn’t true. For those of you who hope to achieve big goals and dreams this New Year with an overly strict diet or extreme workout routine, these tips are for you.

Start Slow.

An intense workout program or a crash diet seems great in the short-term. You will lose weight. You will start to get fit. However, it is nearly impossible to follow through with in the long-term. Eventually, you will be hungry or exhausted and return to your old habits. Yo-yo weight loss is not only frustrating, but it is extremely unhealthy. Instead of diving head first into a crazy new routine simply because the year on the calendar changed, you should focus on creating a long-term plan that will result in a permanent lifestyle change –not a short-term crash diet or exercise plan.

Simply dropping 500 calories a day, either by eating 500 fewer calories or burning calories through exercise, will lead to losing 1 pound a week. That means you will probably reach your fitness goals over the course of a few months. Examples of 500-calorie workouts include 30 minutes of running, 45 minutes of stair climbing, or 60 minutes of swimming. Cutting your daily food intake by 500 calories is even easier. Often times we consume 500 calories through mindless snacking or just in our beverages. A grande Starbucks Frappucino, Dunkin Donuts medium Coolatta, and a regular Jamba Juice Drink each contain hundreds of calories.

Be Held Accountable.

Tell someone what your goals are and how you want to achieve them. This person can be a friend, trainer, co-worker, or family member – anyone who will positively encourage you to stay on track. You are more likely to follow through with your plans if you know someone else is paying attention to what you do. Also keep yourself accountable through daily reminders, writing down your goals for the week, and looking at them every day.

Plan Ahead.

For any achievement, you are unlikely to be successful in the long term if you don’t dedicate some time to planning. Preparing all your food for the week in advance is a great way to get your diet on track. Don’t have time to prep all that food yourself? There are now numerous companies that cater to busy professionals who want to eat healthy. Writing down your weekly workout plan is a very effective way to stay on schedule. You wouldn’t schedule a work meeting without writing it down on your calendar, so why should workouts be any different?

Our advice for keeping your New Year’s resolutions is to forget your resolutions, and start making realistic changes that will become a lasting part of your daily life. Making less extreme positive changes will have a greater impact on your life in the long run, so you will be able to attain the results you want and keep them.