How many days should I workout?
Well this answer is different for everyone. One size does not fit all on this subject. The first thing is to clearly identify your goals and structure your training specific to said goals. If your goal is to maintain health and function? A lower volume program is perfect. But, if you are looking to dramatically change body composition, add more advanced skills to your tool bag, or developing some serious strength gains the volume will most definitely need to increase. Here is some great information from Beyond The WhiteBoard. These guys have been tracking workouts for years and have compiled some really interesting studies. Working out 5 days per week week produced 27% faster improvement than 3 days per week. After analyzing the data, we found that working out 5 days per week week produced 27% faster improvement than 3 days per week. Even increasing from 3 to 4 days per week…
Gym tour: CrossFit Fuse – Redmond Wa
Guest post by Kelly McKeown: A week away from all the comforts of home doesn’t mean you can’t get a couple of CrossFit WODs in! I was in Redmond, WA this past week for work training. As much as I enjoyed the experience and found it really beneficial, being holed up in a classroom for 5 days was tough. To help with my sanity and withdrawal from not working out I emailed CrossFit Fuse to see if I could jump in on one of their classes. With Keith (coach/boyfriend) not by my side and taking charge, to be honest I was a little nervous reaching out to CrossFit Fuse. The apprehension was definitely uncalled for, as I was immediately put at ease by a welcoming reply back from Kim and Troy Morse 🙂 CrossFit Fuse is located in the Evans Business Park, not too far from Redmond Town Center. You…
No gym over the holidays…what to do?
Sticking to a fitness routine “this-time-of-year” can be challenging. Here are a few simple, yet challenging workouts that require little to no equipment and limited space. WORKOUT 1 Set 1: 50 reps of each movement then 90 seconds rest Set 2: 40 reps of each movement then 75 seconds rest Set 3: 30 reps of each movement then 60 seconds rest Set 4: 20 reps of each movement then 45 seconds rest Set 5: 10 reps of each movement then done Lunges Push ups Sit-ups Skip rope revolutions WORKOUT 2 5 rounds for time 50 air squats 100 skip rope WORKOUT 3 21 reps of each followed by, 15 reps of each followed by, 9 reps of each Thrusters (use broom or ski poles or x mas tree) Push ups WORKOUT 4 “twelve days of xmas” Bear crawl (10 yards) Push ups Sit-ups Burpees Jumping jacks Walking lunges Air squats…
Time to forecast our success
It’s that time of year again! That time of reflection and making resolutions. Now, I’m not a big believer that one month or one day makes any real change, especially at midnight with a few drinks under the belt (see last years resolution). Did you quit smoking for good, stop drinking permanently or commit to a fitness program? We are in a constant state of change and with enough planning, accountability, encouragement and knowledge we live in a constant state of positive growth. To create positive growth we need to set specific, measurable goals that are attainable. Weather our goals are fitness related, family related, or financially driven they all make up who we are and where we go. The goals we create will determine daily decisions and keep us moving towards positive change. Always keep moving towards positive growth.