Friday, December 31, 2010

Day 4 New Years eve!!!! 21/31/2010





Workout:

2 rounds

TRX rows...20
Step ups on bench (alt legs)...30
Dumbbell press ...20
alternating v up's...20

treadmill 2 laps
5.8 curve
7.0 straight

2 rounds

Pull ups..20
kettlebell swings...20
Cable fly's...20
superman(all 4's)...20

Thursday, December 30, 2010

Wednesday, December 29, 2010

Day 2






Day 2 Workout:

2 laps walk/jog (warm-up)

50 mountain climbers x2
1 minute jump-rope x2

20 Burpees x 2
1 minute skaters x 2

treadmill push 30 sec on/ 30 sec off x4
2 laps jog

Day 1: Jills intro




Day 1 workout 12/28

2 rounds
Lat pull down... 20 reps
Push ups... 15
squats...20
1 lap on treadmill 5.7 curve 7.0 straight away
Cable Seated rows...20
Alternating front lunges...30 total
cable fly's...20
ball crunches...20

jogged 2 laps

Quote

"The way you do anything, is the way you do everything"

Wednesday, November 24, 2010

Tuesday, November 9, 2010

1% better every day

I heard someone say today that in order to achieve a goal that you want you can not neglect the little things that you have to do everyday.
For example: If you want to lose weight, you have to workout and eat right.
If you don't want your teeth to fall out, you have to brush them and floss everyday.

Simple to do BUT easy not to do.

There lays the dilemma. If we know we are suppose to do something but we choose not to. We tell ourselves that we'll get to it tomorrow. Thats where you have to get real with yourself. Do you really want to achieve this goal or do you just want to make an excuse?

We all can get at lest 1% better everyday. If we do this everyday at the end of the week that 7%.
WOW!!!
Lets take it one day at a time.

Wednesday, September 8, 2010

Tuesday, May 4, 2010

Performace Yoga at Elevate!!!!!!

Yoga Class Begins at Elevate Fitness

Beginning on Wednesday May 5th we will be offer group yoga sessions led by Haylin, held from 8:45 until 9:30am.

The class will focus on providing strength, flexibility and balance training. The class will be loosely based on power yoga principles and therefore less of a restorative style of yoga and more dynamic. Most importantly the class will be fun and will be a great addition to your current training.

The class is open to all levels. Movements can be modified to provide benefit to a range of individuals from those just beginning yoga to those will lots of yoga practice.

Class will be $20 (plus tax) and available as a 10 pack of sessions that can also be used for Alex’s exhilarating Cardio class on Tuesday’s at 9:30am in Old Greenwich and Wednesdays at 9:30am in Greenwich.

Web-sign up will be available soon.

Let's get those hamstrings loose!

Wednesday, April 7, 2010

Top 9 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

1.Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.

2.The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!

3.For women, toning is what happens when the muscle is developed through training. This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass. The “toned” appearance comes from removing the fat that is covering a well-developed muscle.

4.Muscle bulk comes from a high volume of work. The repetition range that most women would prefer to do (8–20 reps) promotes hypertrophy (muscle growth). For example, a bodybuilding program will have three exercises per body part. For the chest, they will do flat bench for three sets of 12, incline for three sets of 12, and decline bench for three sets of 12. This adds up to 108 total repetitions. A program geared towards strength will have one exercise for the chest—flat bench for six sets of three with progressively heavier weight. This equals 18 total repetitions. High volume (108 reps) causes considerable muscle damage, which in turn, results in hypertrophy. The considerably lower volume (18 reps) will build more strength and cause minimal bulking.

5.Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.
And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.

6. Bulking up is not an overnight process. Many women think they will start lifting weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen. The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact us because we want to do what you’re doing.


7. Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.” This cannot be emphasized enough.

If you’re a female athlete and training with heavy weights (or not), you need to watch what you eat. Let’s be real—the main concern that female athletes have when coming to their coach about gaining weight is not their performance but aesthetics. If you choose to ignore this fact as a coach, you will lose your athletes!

8. The freshman 15 is not caused by strength training. It is physiologically impossible to gain 15 lbs of muscle in only a few weeks unless you are on performance enhancing drugs. Yes the freshman 15 can come on in only a few weeks. This becomes more complex when an athlete comes to a new school, starts a new training program, and also has a considerable change in her diet (i.e. only eating one or two times per day in addition to adding 6–8 beers per evening for 2–4 evenings per week). They gain fat weight, get slower, and then blame the strength program. Of course, strength training being the underlying cause is the only reasonable answer for weight gain. The fact that two meals per day has slowed the athlete’s metabolism down to almost zero and then the multiple beers added on top of that couldn’t have anything to do with weight gain...it must be the lifting.

9. Most of the so-called experts are only experts on how to sound like they know what they are talking about. The people who “educate” female athletes on training and nutrition have no idea what they’re talking about. Let’s face it—how many people do you know who claim to “know a thing or two about lifting and nutrition?” Now, how many people do you know who actually know what they’re talking about, have lived the life, dieted down to make a weight class requirement, or got on stage at single digit body fat? Invariably, these so-called experts are also the people who blame their gut on poor genetics.

Greenwich Personal Trainers Workout of the Day!!

Elevate Fitness trainers workout.
Try it!!!!


Push ups...15 reps
Stability ball chest press with DB ... 15 reps
Body weight squats... 20 reps
jump squats... 20 reps

3 rounds

Two sprinting laps on the treadmill

Single are cable rows... 12 ea
Bent over DB rows on BOSU...12
Lunges with bicep curls...12 right leg
Lunges with shoulder press...12 left leg

3 rounds

Sprints: 1 minute on 30 sec off 4x

Chest fly's with cables...15
med ball toss...10 each arm
pull ups... max

3 rounds

Two lap sprint

Monday, April 5, 2010