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Fitness

Fitness, Self-care

Today’s Training Reality: More is NOT Better, Better RECOVERY is Better

By: Peter Beitia

Because lets cut the shit and call it like it is…

We’ve NEVER been more stressed out than TODAY. It’s brutal out there!

I’m no different. And neither are you!

Many of you have full-sized families all at home quarantined for over 15 days now, many of our businesses put on hold, and the inability to leave our houses. Yeap, safe to say…STRESSED.

There’s no shame in it. Having your stress amplified in times like this is NORMAL, but not being able to proactively combat these stressors is NOT.

Before we jump into WHAT do to do mitigate stress, let’s start off with a little addition by subtraction in your training, lifestyle and habits.

Here’s a shortlist of what NOT to do:

  • Have your eyes locked on the news ALL day
  • Discount the importance of SLEEP since you’re at home
  • Go overboard on your DIET, strictly counting calories in and out
  • TRAINING yourself into the ground as punishment

Let’s not forget about the power of continuing your self-care at a time where we truly need it. Those things that made you feel GREAT?

Yeah, those should be at the TOP of your priority list (along with staying safe and sane) during your new “normal” day in isolation.

A few things that have really helped me in this time (that truthfully I was doing BEFORE, but doing MUCH more now):

  • Daily walks of 10+ minutes OUTSIDE
  • Deep BREATHING and meditation morning, noon and night
  • READING for a minimum of 10 minutes per day
  • UNPLUGGING earlier at night (as hard as that can be)

But these are all simple lifestyle tips, what about TRAINING? Clearly you’re here because you are really into this shit, and YES this is still important.

But training has to be a little different now. Especially if you’re facing facility or equipment limitations compounding with the STRESS talked about above.

Now more than ever, training should be a TOOL to make your life better.

For many of my clients who are also challenges with the trials of today, here are some simple modifications I’ve made on their training programs:

  • Emphasize WARM-UPS and self-maintenance
  • Reduce absolute training INTENSITY
  • Reduce the TIME per workout to under 60 minutes
  • Increase PACE by reducing rest periods
  • Increase the FREQUENCY of training to almost daily work
  • NOT stress pushing the needle up a TON

To that last point, the key here during our time in isolation is MAINTENANCE. Not only of training but of the physique, movement patterns, and MENTALITY.

But we can only gain or maintain from a stimulus that you’re able to recover from. That’s where the FREQUENCY thing comes in.

Results matter, however, will not be achieved if you aren’t at your best, this includes doing all you can in terms of recovery. So make sure you’re FEELING GOOD like you should.
Fitness

Equipment Essentials For ADAPTing @ Home

By: Peter Beitia

In this time of uncertainty, a little can still do a lot. With a few low-cost recommended pieces of equipment OR just your bodyweight, you can still train intelligently and purposefully instead of throwing random workouts together. Dive into daily action that supports your physical, mental, and emotional health with ADAPT @ HOME. Stay connected to nourishing your body and mind. Take control and PERSIST.

If you can’t make it to the gym to pick up equipment not to worry, here’s a list of minimal equipment we recommend:

***Note: Prices may fluctuate but will give you a ballpark and can be purchased for less than $150 apart from weights.

Mini Band set – $11

Jump stretch band #1 (light) – $13

Pull up bar – $29

Sliders – $9

Glute Loop – $11

Wood Plyo box, 3 heights in 1 – $45

Stability Ball – $20

Jump Rope – our favorite is the RPM Session which you can get for $55 and up. If this is out of your price range try this one (let us know if you like it).

Dumbbells – Amazon Basics start at $37 for a 35#. You can also get coated hex from CAP Barbell for a little more. You will need two of moderate weight for you for our upcoming free program.

Kettlebell – powder coat starts at $47 for a 35# or check out Kettlebell Kings for a great selection and free shipping! Choose a single KB of moderate weight for you for our program.

No, we shouldn’t expect ourselves to “perform” at home the same way we were in the gym just days ago. The circumstances are different, both in our setups and in ourselves.

And yet, there’s a difference between grasping for a way – any way – to move your body just for today and setting foot on a forward path. A path that allows you to feel small and steady growth; whether that’s a bit more control in your movement, a bit more strength and stability, or a consistent practice that keeps you healthy at a time when that’s more important than ever.

ADAPT @ HOME is my path for growth in any situation. The progressive designs, from simple to complex, let you start anywhere – with only your bodyweight, or a few simple items – and grow from there.

Our program includes a minimal equipment track using the low-cost items list mentioned above, as well as a bodyweight-only track exercise. As the access to gyms returns, the program will evolve to include more equipment. For now, it’s easy to do from anywhere.

Remember we can’t control what happens outside, but we can take hold of our daily movement and nourishment, as well as our outlook on life. Join us and Persist.
Fitness, Performance, Uncategorized

The Importance Of Strength Training For An Athlete’s Development

Written by Jorge Sanchez

Strength training has become such an integral part of an athlete’s training regimen for some time now. You would assume it is universally accepted as standard operating procedure. However, judging from some of the feed-back we’ve received, there still appears to be a fairly large contingent of well-meaning folks who are recipients of push-back regarding strength training’s efficacy and overall benefits.

Whether the concerns stem from uninformed parents/guardians, misguided coaches or athletic directors, or antiquated gender stereotyping and misconceptions, strength training still receives a percentage of bad rap in some small restricted circles.

 

Here are just three important reasons why you should incorporate strength training.

It is an injury prevention module.

Injuries are inevitable in sport competition. The cumulative effect of the constant, inherent pounding on the body eventually takes its toll. However, a comprehensive, well-organized, properly administered and year-round strength training program results in musculo-tendon units that are more resilient to the stresses and impact forces sustained in athletic endeavor.

 

Improvements in overall flexibility.

Full-range strength training, like that which focuses on movement patterns that complete the biomechanically correct concentric (raising phase) and eccentric (lowering phase) functions of the targeted area, will have an enhancing effect on mobility and flexibility of that structure. Keep in mind that muscles work in pairs, and while one compartment of a joint is shortened (contracted), the opposite compartment is lengthened (stretched). Hence, taking the time and effort to work a given strength training set in a focused concentric and eccentric manner pays dividends in long-term flexibility improvements.

Do not fall for the antiquated notions that strength training results in stiff, robotic, clumsy, unskilled athletes. On the contrary, you will find that your athletes demonstrate more power, speed, quickness and athleticism as the result of progressive resistance training program than ever before.

 

Increased bone mineral density.

“Ahh one of my favorites”. Strength training places stress on the body, but it is a good stress when properly administered. We’ve previously discussed on the positive benefits to muscle and connective tissue. In terms of bone material, progressive resistance training heightens protein and mineral content. Significant improvements in bone density have been shown to occur after a mere four months of dedicated strength training.

Increased bone density results in stronger bones that are more resilient to injury.

I can go on-and-on but these are just a few points from a plethora of “studies based facts” on why we should consider strength training for our young athletes and overall long term health.

 

ReferenceWestcott, W.L., Resistance Training is Medicine: Effects of Strength Training on Health, Current Sports Medicine Reports, July/August, 2012; 11:4.
Featured, Fitness

5 things you should be doing to stay on track

Are you the type of person who eats healthy Monday to Friday, then Friday night comes around, and you start your weekend binge? I used to be like that and was so tired to have to start over and over every Monday. I felt so discouraged and hopeless because I was unable to meet my goals.

That is until I decided to make five little changes in my life that made huge impact. I will share them with you here, in case you feel you need some help.

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Featured, Fitness

Maintaining your Ferrari!

Often times when speaking to individuals, I come to notice they do not truly understand the benefits of massage therapy incorporation as a part of a balanced training regimen. Most often, they see the modality as a luxury rather than necessity, and engage in it seldom, if at all. It is then I offer two simple analogies: What type of car would you rather be, a Ferrari or a Honda? And, regardless of car choice, would you take your car for routine maintenance services (i.e. oil change, tire rotation, brake fluid change, etc.) especially if this was the last car you’d ever possess?

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