Whether you are home, traveling, or anywhere in between, exercise should be incorporated into your daily schedule. Exercise allows us to physically exert, but on top of that also sharpens us mentally. It’s been shown to improve symptoms of anxiety while decreasing the risk of cardiovascular disease. Exercise also is a way to build our immune system because it places physical stress on our bodies that we must adapt to over time. By exercising regularly, along with consuming nutritious foods, we can make sure that our daily performance is to the best of our ability. This can be done without ever leaving the comfort of your home.

Maintaining a healthy lifestyle, at home and away, is easier than you may think. By choosing to walk or ride a bike to locations nearby rather than driving your vehicle, you can burn extra calories and increase endurance. This is a great way to incorporate active recovery on top of regular exercise as well. Active recovery helps with muscle soreness and gives a way to exercise without overexerting and overusing muscles.

Below you’ll find a couple of different combinations of exercises you can do at home with supplies found in a typical household. Items such as a towel, milk or water jugs, chairs, and socks can be used to assist. Each workout is designed to work your full body, as well as work on flexibility and balance/coordination.

Workout 1:

Start with a 5-minute dynamic stretch:

• Frankenstein’s 5/leg
  • Start standing with both feet together. Take a step and kick a straight leg up to tap toe with hand. Take a couple of reset steps. Repeat with the other leg.
• Walking Lunges w/ twist 5/leg
  • Start with feet together. Take a long stride forward and bend your front knee, push hips forward to stretch hip flexor, twist trunk from side to side. Bring legs together and repeat on the other side
• Inchworms 10
  • Start standing with feet together. Reach down and touch toes. Bend knees if needed to touch the ground, and walk hands forward until just in front of shoulders. Walk feet forward, keeping legs as straight as possible. Best done by flexing foot while bringing thigh to chest.
• Pushup to Downdog 10
  • Begin in tall pushup position, with hands under shoulders. Perform a pushup, and once to the beginning position, push hips back and extend arms in line with the back. Try to place heels on the ground and push the head through the shoulders.

Exercises:

• 2-leg Hamstring Curl (Eq Needed: Towel, Tile) 3×10
  • Start lying on your back on tile. Use a towel under your feet as a slider. If no tile is available, use a folder under your feet on the carpet. Push your hips off the ground with straight legs and pull your legs under your body.

• Push up with Retraction of Scapula 3×10
  • Start in a tall plank position with your hands under your shoulders. Lower yourself until your elbows reach 90 degrees, then push yourself back up. Once in the tall plank position, allow your trunk to dip in while squeezing your shoulder blades together. Push back up to the tall pushup position and repeat.
• 3 Point Milkjug Row 3×8/arm
  • Start With your feet about shoulder-width, place your hand on a chair. Pull the milk jug up through your elbow, making sure to squeeze your shoulder blade toward the center of your back.

• Bearcrawl Isohold 3x:45
  • Start in a quadruped position, with shoulders stacked over hands and hips over knees. Lift knees off the ground 2-3 inches and hold. If you want a higher intensity, tap one knee to elbow, and repeat on the other side.

• Downdog Pushups 3×10
  • Start in a tall plank position, and push hips back so that head is in line with arms. Bend the elbows and lower yourself as far as possible, then push back up.
• Narrow Stance Squat to Wide Stance Squat with Pulse 3×12
  • Start with your feet just slightly less than shoulder-width apart. Squat down, then pulse 3 times before pushing back to the top. Take a step to the side that is slightly wider than shoulder-width and squat down, pulse three times and push back up. Repeat the narrow/wide stance.

Finish with 5 min cooldown:

• Lower Trunk Rotations 10/side
  • Lay on your back with knees bend and together, arms out to the side, and palms up. Roll knees to right, while looking to the left, then rotate to the other side. Should feel stretch in the lower back.
• Side-lying trunk rotation 10/side
  • Lay on your side with straight legs, with a pillow in front of you. Take the leg that is on top and bend it to a 90-degree angle, and place it on top of the pillow. Have your arms straight in front of you, and open one arm up, rotating around as far as you can without lifting the knee off the pillow. Repeat on the other side. Should feel stretch in middle to upper back
• Hip Flexor Stretch 30/side
  • Kneel with one knee up and one knee down, and push hips forward while raising hands overhead. Should feel stretch in front of hip.
• Kneeling Quad Stretch (couch stretch) 30/side
  • Kneel with one knee up and one knee down, resting the top of your back foot on your couch. Lower to the ground. Should feel a stretch in the quad

Workout 2:

Start with 5 min dynamic stretch:

• Frankenstein’s 5/leg
  • Start standing with both feet together. Take a step and kick a straight leg up to tap toe with hand. Take a couple of reset steps. Repeat with the other leg.
• Walking Lunges w/ twist 5/leg
  • Start with feet together. Take a long stride forward and bend your front knee, push hips forward to stretch hip flexor, twist trunk from side to side. Bring legs together and repeat on the other side
• Inchworms 10
  • Start standing w feet together. Reach down and touch toes. Bend knees if needed to touch the ground, and walk hands forward until just in front of shoulders. Walk feet forward, keeping legs as straight as possible. Best done by flexing foot while bringing thigh to chest.
• Pushup to Downdog 10
  • Begin in a tall pushup position, with hands under shoulders. Perform a pushup, and once to the beginning position, push hips back and extend arms in line with the back. Try to place heels on the ground and push the head through the shoulders.

Exercises:

• Jump Squats 3×15
  • Start in a tall athletic stance, making sure feet are shoulder-width apart. Squat down, pushing hips back, and push up quickly into a jump. Land in the same position, and squat back down once feet touch the ground.
• Crunchy Frogs 3×15
  • Start sitting on the floor, legs bent in front of you, and knees together. Rock back so that you’re balancing on your glutes, while straightening knees, and bring arms out to the sides of your body. Tuck knees in and bring arms around them, while still balancing. Release knees, and straighten back out. Repeat.
• Tricep Dips on chair 3×10
  • Start with hands on the chair seat, and legs in front of you. The farther out your legs are, the hard this exercise will be. Lower yourself until your elbows reach a 90-degree bend and push back up.

• Broomstick Row 3×15
  • Take two grocery bags and place a few cans of food in each, making sure they’re about the same size and weight. (duplicate cans work best). With a broom balanced on a chair, hang each bag on either side of the broom. Pick up the broom horizontally, hands about shoulder-width apart, and position yourself in an athletic stance, with a slight lean forward. Pulling through the elbows, and squeezing shoulder blades together, bring the broom up to the chest, slowly releasing it back to the bottom once you tap the chest.
• Curtsy Lunges 3×10
  • Start in a tall athletic stance, cross left foot behind right and squat down as low as you can, push back up, and place foot back to shoulder width. Repeat with the other side.

• Reverse Crunch 3×10
  • Laying on your back, position your head so that you can hold onto something heavy, either a couch leg or under a couch. Bend your knees, and lift them off the ground, and when ready, lift hips off the ground so that you are resting your body weight on your shoulders. Slowly lower your body down until your lower back touches the floor. Without dropping your feet to the ground, repeat.

Finish with 5 min cooldown:

• Lower Trunk Rotations 10/side
  • Lay on your back with knees bend and together, arms out to the side, and palms up. Roll knees to right, while looking to the left, then rotate to the other side. Should feel stretch in the lower back.
• Side-lying Trunk Rotation 10/side
  • Lay on your side with straight legs, with a pillow in front of you. Take the leg that is on top and bend it to a 90-degree angle, and place it on top of the pillow. Have your arms straight in front of you, and open one arm up, rotating around as far as you can without lifting the knee off the pillow. Repeat on the other side. Should feel stretch in middle to upper back
• Hip Flexor Stretch 30/side
  • Kneel with one knee up and one knee down, and push hips forward while raising hands overhead. Should feel stretch in front of the hip
• Kneeling Quad stretch (couch stretch) 30/side
  • Kneel with one knee up and one knee down, resting the top of your back foot on your couch. Lower to the ground. Should feel a stretch in the quad

Other Options

Lower body:

• Bodyweight Squats (or with milk jug in goblet position)
• Hamstring Curls on tile with towel/socks
• Curtsy Lunges
• Jump Squats
• Jumping Lunges

Core:

• Dead Bugs
• Bear Crawl Iso Hold with Knee Tap
• Birddog
• Plank (or variations like a pledge, up & downs)
• Crunchy frogs

Back and Chest:

• Milk Jug Rows
• Pushup (or variations like plyo, incline decline)

Arms:

• Tricep Pushups
• Milk Jug Curls
• Tricep Dips on a chair
• Broomstick Curls (or weighted backpack, grocery bag with even weight inside)
• Pushup to Downdog

Maintaining overall fitness is a vital part of daily living, allowing us to perform and participate in all activities to the best of our ability. Utilizing active recovery, as well as these at-home exercise plans can help you get on the right track to achieving greatness. If you’re looking for more guidance in your workout routine, contact one of our FAST valley-wide locations today!

 

In honor of the Tokyo 2020 (2021) Olympics, this post is dedicated to a personal favorite of mine: the power clean. I get asked by many athletes, “how do I get stronger, faster, and more powerful?” First, we need to define “power.” Power is force over time. So, the more force produced in less time equates to more power. In the weight room, this can be achieved by developing type II fibers (fast-twitch) in the muscles. These fast-twitch fibers produce greater and quicker force.

What exercises help build type II fibers?

Compound exercises, such as squats, deadlifts, bench press, and split-squats are great places to start. However, there is one move above all else that will provide you with the most bang-for-your-buck when it comes to power development, the power clean.

 

What defines a power clean?

The power clean is the pinnacle movement for power production because it includes full-body and multi-joint movements. It’s a combination of a deadlift, high pull, shrug, and squat. That’s a lot of movement to cram in such a short amount of time (remember, less time & more force = more power). Because of the intricate nature of the power clean, it can take some practice to maintain proper form. This blog will provide a step-by-step guide to the movement and how to perfect it.

 

Step 1: pull

The first movement of the power clean is picking up the bar. This step will take place from the ground to the knees. Before you begin, keep your feet hip-width apart and have the bar directly over the base of your toes. Position your shoulders over the bar with your shoulder blades pulled back to help create tension through your back. As you pull, it is imperative that you have your hips and knees extend in one synchronous motion. This is where some athletes fault in their technique and can cause more problems later on in the move.

Step 2: pull again

This action will occur when the barbell passes the knees. The goal of the second pull is to get your hips to “drive” forward and help move the barbell in a straight vertical path. This is where you transition to the “triple extension” position through your ankles, knees, and hips. If one joint is not in an “extension” position, you are limiting your ability to produce power through the second pull. As you begin to maneuver yourself around the barbell to receive it in the “power position.” This is where athletes may fault while performing a power clean. Many try to move the bar around them when they should be moving their body around the bar.

 

Step 3: catch and receive

As the athlete performs the second pull, they will “feel” the weight of the bar traveling upward. This is a critical moment where the athlete will pull themselves under the bar to catch it in the “receiving” position. In many instances, coaches will tell their athletes to “jump” during the second pull to help achieve the “triple extension.” Coaching an athlete to “jump” during a power clean will often have the athlete spend more time in the air and limit their ability to pull themselves under the bar. I like to coach my athletes to “pull and drop” when receiving the bar. As the athlete drops to receive the bar, they will shoot their elbows forward, parallel to the ground, to catch the bar on the top of their shoulders in the quarter-squat position.

The complexity of the power clean may seem intimidating, but when performed properly it can provide a training stimulus nearly unmatched by any other exercise. It’s one of the best training tools to teach athletes and everyday gymgoers to become more powerful. If you want to improve your performance, strength, and explosiveness, contact one of our FAST locations today!

Want a stronger core? Are you crunched out? Don’t know what exercises to do next? I have the answer. Core exercise programs are not the same as “doing abs”. This article is here to help you get off the floor and perform a crunch free core exercise program that can be achieved by performing a plank series, as well as adding rotational and anti-rotational exercises to strengthen the core.

First, let’s talk about the core and what makes up our core. The core in my opinion is anything that is attached to pelvis, assisting in maintaining a neutral spine and neutral pelvis. This includes the pelvic floor, transversus abdominis, multifidus, internal and external oblique’s, rectus abdominis, the longissimus, glutes and the diaphragm. The body works like a system or a chain, working together, not individually. While each individual muscle of the core has its own unique responsibility, they work together with other groups to makeup the core. While crunches have stood the test of time, they are only focused on one other many muscle groups of the core. So how do I work all these muscles at the same time as a system?

Second, everyone knows what a plank is. Planks are a great core strengthening exercise when done correctly but ask yourself this, are you doing them correctly? How long should you hold a plank? How do you keep it fresh so you don’t sleep through your planks? A plank is a simple form of a pillar exercise that is to hold the spine in neutral while keeping your core tight for a period of time. Keeping the spine neutral can be difficult for many. Simple mistakes include drooping heads and more commonly the sag if the lower back when fatigue sets in. Remember that quality movements are always better than quantity. Following these simple rules when beginning a plank regiment.

Start from knees and elbows. If you are able to hold for a minute, progress to elbows and toes. Work your way to a minute and a half hold then add movement. This can be as simple as arm movements, leg movements, both extremity movements and then you can add slides and walks and such. Don’t forget that side planks are a great way to add variety as well. Remember, you must maintain a neutral spine in order to progress, otherwise the exercise is worthless.

And don’t forget to get up off the floor! Performing rotation and anti-rotation exercises are very important. Working all three planes of motion available is vital. The spine is a series of joints working together to not only act as a supportive structure but also allows movement in the three planes of motion. Rotational exercises include cable chops (up and down), lawn mowers, battle rope rainbows, rotational swings with sand bag or dumbbell, lunges with rotation, landmine rotations and Turkish get ups.

Anti-rotational exercises are less traditional but equally important when improving core strength and conditioning. These exercise are fondly referred to by myself as pillar exercises, designed to build stability and strength to prevent injury with everyday types of activities. Preventing rotation means that you are able to resist forces acting on the body that will try to rotate or move it in ways that may not be safe. Examples of pillar or anti-rotational exercises are Single leg dead lifts (both stiff leg and traditional deadlifts), Single arm inverted rows off a suspension trainer, anti-rotational push pulls with a cable or band, anti-rotational plank pulls, Palloff press with cable or bands, and weighted carries for a distance over time.

Crunches have been the go to for many when trying to improve core strength but these only work one plane of motion. I advise you to get off the floor and add these types of activities to your core exercise program, and work all three planes of motion to help prevent possible injury. A strong core will assist you when carrying heavy items, lifting items, pushing or pulling heavy items or simply performing your favorite fitness activities. And if you’re looking to get one-on-one personal training or sports performance coaching in the West valley, contact the FAST Arrowhead facility today.

The school year is approaching and soon you and your children will be back on a strictly regimented schedule that involves work, school, sport practice, meetings and all the extra travel-time in between. The last thing you want is to find yourself keeping up with the rat race at the expense of your health and wellness. As for your children, this could mean jeopardizing their performance in sport, and the classroom if proper guidelines aren’t taken into consideration. Here are some healthy and helpful tips to get the whole family on the same page as we enter a new school year.

 

Plan

Planning is the single most important pillar to making sure your day goes as smooth as possible. On the weekend try planning out the most important events for the week. Your plans are your children’s plans, so accommodating both will be important for your daily routine. Other than that, just take it one day at a time and plan food, activities and travels each night.

 

Start the day off right

Sometimes the quality of your day is dictated by how well you start. Give yourself time in the morning to have breakfast with your children. This not only allows you to take advantage of quality time with your kids, but will hold you both accountable to what you’re putting in your body. Parents preach a lot, but kids need to see their lectures put into practice. So eat a healthy breakfast and you’ll be sure to see you and your kids’ performance improve at work and school.

 

Fuel to Perform

Pack lunch or snacks for you both and phase the sugar out. Replace any sugary drinks with water and opt for a couple fruit items to satisfy your sweet tooth. This will give you longer lasting energy and essential vitamins and minerals your body needs to function. Include protein rich choices like peanut/almond butter with apples or celery, or a protein bar with natural ingredients. Studies show consuming protein not only gives you sustained energy but also boosts your metabolism by the increasing thermic effect it has on your body.

Lastly, it’s helpful to pack nutrient dense foods, so making a sandwich or wrap packed with greens and some form of meat and cheese will certainly satisfy those requirements.

 

Be Active

Set aside time to workout and, in turn, encourage your children to explore their interest after school. This could be in the form of sport or other activities that require kids to productively interact with each other or work together. Let’s face it, anything to get them off the couch is good, just as long as it’s healthy. Plus, the extra time they spend at school could possibly be an opportunity for you to hit the gym.

 

Hit the Sack

Setting a bedtime for weeknights will help your children remain on schedule to get a good night’s sleep. Children need at least ten hours of sleep, and teens need eight and a half to nine hours every night. If the whole family agrees to turn off the TV and other electronics by late evening, everyone can look forward to a more restful night, and high energy with clear thinking the next day.

 

If you’re looking for additional tips to implement this school year, contact one of us at FAST Ahwatukee. We’d be happy to share additional tips and even create a training program for the entire family through our personal training, sports performance or group fitness classes.

Coffee lovers, listen up. Before you hop in the line at Starbucks, it might be best to reconsider your coffee order. Frappuchinos and mochas often are full of calories, syrups and artificial sweeteners, which can leave you with a mid-morning sugar crash and an unhealthy way to start your day. The Certified Strength and Conditioning Specialists at FAST are sharing how they take their coffee.

 

My favorite coffee is freshly grounded pour over coffee. I wake up every morning grind the beans and pour it over myself. It has a higher caffeine content and tastes better because I can choose the flavor of bean. Some mornings I will add a full fat cream and other days I will add brain octane oil to it for some added energy.

– Shane Anderson, FAST North Central Phoenix

 

Bullet proof coffee is my go to. The recipe is 1 cup fresh brew hot coffee, 2 tablespoons of non-salted butter and 1 tablespoon of MCT or coconut oil.

– Kyle Decker, FAST Arrowhead

 

I don’t drink coffee very often but when I do I’ll usually do between 8-12 ounces of black coffee with about an ounce of 2% milk and a teaspoon of brown sugar.  Black coffee is very good for us and when you don’t add a lot of milk, creamers, syrups or sugars can be very low calorie.  People tend to increase the calories a lot by adding in lots of flavor.

Coffee can help prevent against type 2 diabetes, liver disease, liver cancer and promotes a healthy heart. Drinking too much coffee however can have some adverse effects as well, such as more anxiety, depression and can disrupt your circadian rhythm.

– Travis Cummings, FAST South Chandler

 

I go with a cup of cold brew in the mornings to get me going.

– Nate Souza, FAST North Central Phoenix

 

I have never been a coffee or hot tea person, even in the morning. With being a very active person—both in my job and everyday life—I always make sure to drink plenty of water. The recommended amount of water needed is different for every individual.

We are continuously losing water. Thus, replacing it will help maintain our everyday bodily functions, keep you hydrated, help with muscle fatigue, and improve the overall health of your skin.

– Brandon Wood, FAST Litchfield Park

 

Other ways to take your coffee—without wrecking your diet; iced latte with almond milk, matcha latte, cold brew—just remember to hold syrups and artificial sweeteners. And if you’re not a coffee lover, give a hot or iced green tea a try.

Meet Austin Richelle—FAST trainer at our South Chandler facility. He’s sharing advice for those looking to join the fitness field, as well as what motivates him. The FAST South Chandler location has also been nominated as one of the Best Places to Exercise, so cast your vote today to help them bring home this title.

 

What’s your background?

I graduated from Arizona State University with my Bachelor’s in Exercise and Wellness.

 

What inspired you to embark on the fitness journey with your career?

My desire to pursue a career in the fitness industry stems from growing up as a multi-sport athlete.

 

What’s one piece of advice you’d give anyone interested in becoming a Certified Strength and Conditioning Specialist?

One piece of advice I’d offer to an aspiring Certified Strength and Conditioning Specialist is to dedicate time to reading recent research within the field.

 

What’s your favorite workout style?

Being a smaller guy, my favorite workout style is the one that’s get me consistent massive gains—hypertrophy.

 

What’s your favorite thing to eat after a workout?

An excessive amount of Brotein.

 

What’s one food that you can’t live without?

A juicy medium-rare burger with cheddar cheese, lettuce, tomatoes on a soft Brioche bun.

 

What’s the best advice you have ever received?

The best advice in life is the Golden Rule: treat others how you want to be treated.

 

What motivates you?

My motivation in life is to make my family proud and to strive to make a positive impact in the lives of every person I meet.

 

If you’re interested in personal training or sports performance training with Austin, contact the South Chandler FAST location today to get started.

We’re excited to be featuring Brandon Wood, facility manager at Litchfield Park for the February Trainer of the Month spotlight. Brandon has a passion for helping others, and it shows in his clients’ results.

What’s Your Background?

I’m a Certified Strength and Conditioning Specialist. I attended Glendale Community College where I earned an Associates in Arts degree. Following, I attended Arizona State University where I earned a Bachelor’s of Science with a major in Exercise and Wellness.

What inspired you to embark on the fitness journey with your career?

Sports and competition have always been a big part of my life.  I’ve always loved competing, and working out is a competition as well with yourself to see what your body can do. In college I had a bad sprain in my right ankle and had to go through physical therapy, which is what really sparked my interest in the fitness field. I thought with my love for working out and competition, that I would enjoy helping people reach their fitness goals. Thus, I went to ASU to get my degree in Exercise and Wellness and worked to become a Certified Strength and Conditioning Specialist. The body can do amazing things, and helping people realize this and helping them to reach their goals is something I truly enjoy.

What’s one piece of advice you’d give anyone interested in becoming a Certified Strength and Conditioning Specialist?

Truly invest your time with each client. You get to make a difference in someone’s life. Get to know them so that you can truly find out what it is that motivates them, their interests, and their reasons for wanting to make fitness a part of their life.

What’s your favorite workout style?

My favorite workout style is strength training. However, I like to mix it up to challenge and push myself to become stronger, faster, and more powerful. If you’re comfortable, it might be time to change it up!

What’s your favorite song to listen to when working out?

Country music is my favorite. So if I had to pick one workout song, it would be Brantley Gilbert’s “Take it Outside”.

What’s your favorite thing to eat after a workout?

I typically have a protein shake with peanut butter or PBFit powder and a banana. I also enjoy chicken, or salmon burgers with avocado.

What’s one food that you can’t live without?

I wouldn’t want to live without Steak or Chicken

What’s the best advice you have ever received?

There has always been two pieces of advice I grew up with that I have never forgotten and never will forget:

• Work hard and you can achieve anything you want.
• Never quit.

What motivates you?

I’m a very competitive person, so that alone motivates me to do the best I can in anything I do. In the fitness field, helping people realize they can do things they thought they never could and helping them reach their goals is very motivating.  I get the opportunity to help people change their lives daily, and watching people achieve their goals is a great thing.

If you live, work or play in the West Valley, contact Brandon and his team to schedule a FREE fitness assessment today!

This month, we’re focusing the spotlight on Kyle Decker, ATC, CSCS and FAST Arrowhead facility manager. With many years under his belt helping athletes, personal training clients and supporting Certified Strength and Conditioning Specialists, Kyle is a key player in the Phoenix fitness industry. Read on to learn more about Kyle.

What’s your background?
With a Bachelor’s in Athletic Training and Sports Medicine, I’ve held the positions as an Athletic Trainer, Certified Strength and Conditioning Specialist, and FAST facility manager here at Arrowhead.

Why inspired you to embark on the fitness journey with your career?
As an athletic trainer, I treated many athletes for injuries that were a result of being taught bad movement. I realized that many of these issues could have been resolved by proper training and coaching. I enjoy seeing people succeed no matter their fitness level or abilities, and working with FAST has given me the opportunity to assist athletes and the general population.

What’s one piece of advice you’d give anyone interested in becoming a Certified Strength and Conditioning Specialist?
I tell all my interns and new coaches–learn. Keep learning—read, listen and grow at all times.

What’s your favorite workout style?
Functional strength training is my favorite workout style. It seems to be such a catch phrase type style right now, but I really enjoy getting to know my clients and their needs for overall function in sports, recreation and life.

What’s your favorite song to listen to when working out?
Not sure I have a favorite song to listen to when working out, but I usually listen to hard rock and Metallica is always good.

What’s your favorite thing to eat after a workout?
I prefer to eat as natural as possible. My favorite post workout food is an apple and Nutzo 7 Nut Butter.

What’s one food that you can’t live without?
Barbeque, I am an addict.

What’s the best advice you have ever received?
Two things that always come to mind.
#1: I can accept failure, I can’t accept not trying.
#2: Never be the smartest person in the room. If you are the smartest in the room, you’re in the wrong room.

What motivates you?
I live to see people do things they thought they never could. I love to see the look on people’s faces when they succeed at things they thought impossible.

Now that you know a little more about Kyle, does he seem like the right fit for you or your athlete? Contact the FAST Arrowhead facility today to book a session with him.

Wading through all the information on what workout is best for you, how many days of the week you should work out or even making a decision on the right shoes can be overwhelming. We get it, and often times, these decisions paralyze people from simply starting a workout routine.  Today, four of our FAST facility managers are sharing advice that they give to their clients that are starting out on their fitness journey.

 

Wade Haras, facility manager at FAST Old Town Scottsdale

Look for small wins at each session. Assess how you feel in the beginning instead of how your performance is. Small wins may include making it through a full hour or showing up for the next workout.

 

Kyle Schneider, facility manager at FAST Ahwatukee

Don’t focus on the number on the scale. There are much better indicators of fitness level than weight. Focus on how you feel, what your body fat percentage is, heart rate, or how many reps/how much weight you can lift.

 

Greg Stein, facility manager at FAST North Scottsdale

Consistency is key and king. You cannot make physiological adaptions in your body by being spotty and missing training sessions or eating unhealthy. Lay the foundation for your fitness journey by being consistent and commit to the process.

 

Brandon Wood, facility manager at FAST Litchfield Park

One piece of advice I give in addition to making the workouts a constant part of your daily or weekly habit is to keep clean eating habits and get enough sleep every night. A clean diet and getting good sleep will only increase the benefits they receive from working out.

 

Ready to start your fitness journey? Or team of Certified Strength and Conditioning Specialists are here to help you jumpstart your workout routine and create a one-on-one program that will help you reach your goals. Contact us today to set up a FREE fitness assessment.

Summer is official here, which means it’s time to escape the Phoenix heat and enjoy a summer vacation. Whether you’re traveling up north to Flagstaff or jet-setting to a beach, our FAST managers are here to help you maintain your summer body that you’ve worked long and hard for. Kick back, relax, pack your summer reading material and give one of these traveling workout tips a try.

 

Brandon Wood, facility manager at FAST Litchfield Park:

Don’t let your healthy eating habits take a vacation while you do. It’s easy to lose track while on vacation. With a little effort (and willpower), you can maintain your healthy habits. Try tracking the amount of calories you consume through ChooseMyPlate.com.

If you’re staying at an all-inclusive resort, fill your plate up with lots of veggies and fruit with every meal. And after all, you’re on vacation, so treat yourself to your favorite dessert—just don’t eat the whole cake.

 

Kyle Schneider, facility manager at FAST Ahwatukee:

Try utilizing HIIT (High Intensity Interval Training) to minimize the amount of time you have to train, while still getting great cardiovascular benefits. Talk to your FAST manager before heading out on vacation so they can recommend a few effective HIIT routines.

 

Greg Stein, facility manager at FAST North Scottsdale:

When I’m traveling and end up stuck in a hotel without a gym, I do my squat/pushup workout that only requires my bodyweight and 2 square feet of space! I do 20 squats, 20 pushups, 19 squats and 19 pushups and continue the trend all the way down to 1 repetition of each. Try it to keep active while traveling or before you head out to the beach with a nice ‘pump’!

 

Wade Haras, facility manager at FAST Old Town Scottsdale:

When traveling it’s a good idea to eat when you’re not hungry, so you don’t wait too long and over eat. Try packing a nutrition bar and nibble on it between meals.

 

Shane Anderson, facility manager at FAST N. Central Phoenix:

Hit some sprints on the beach! The sand makes for easier impact on the joints and now you won’t feel so guilty having those drinks by the ocean.

 

Kyle Decker, facility manager at FAST Arrowhead:

When traveling by air, pack fresh veggies and fruit or your favorite bar to keep you satisfied. I always keep an RXBar on hand for traveling.

 

Jonathan Castillo, facility manager at FAST Tempe:

Stay hydrated while flying! Bring an empty water bottle to fill after you get through TSA to avoid purchasing water at the airport. Spend your money on vacation instead of overpriced water.

 

Travis Cummings, facility manager at FAST S. Chandler:

I like to find other studio gyms similar to ours while I’m on vacation to get a workout in a new environment. The new environment and different equipment help create a great workout. If I can’t find a gym, I make sure to plan a hike or two and throw in push-ups when I can on the trail.

 

Ramon Zambrano, trainer at FAST Surprise:

It is that time of the year when you put on sunscreen, fill up the coolers, pack your bags, get together with friends and family, and explore the wonderful sceneries of Arizona. Whether it is hiking the Grand Canyon, Wet Beaver Creek, Fossil Creek, or Sedona, try adding in a couple air squats or pushups along the trail. Most importantly, keep moving and don’t forget to stay hydrated.

 

Glenn Steele, facility manager at FAST S. Gilbert:

When packing your bags, don’t forget to pack workout clothes, tennis shoes, sunscreen and a water bottle. Having these at easy disposal will give you that push to squeeze in a workout while on vacation.

 

So there you have it, 10 tips to help you stay active on your summer vacation. Let us know which tip works best for you—and most importantly, soak up your summer vacation with your friends and family.