mobility

Weekend Workout – Turning Squats into a Total Body Exercise

Want an exercise that works multiple muscle groups simultaneously? Then you need compound exercises and this edition of the weekend workout just happens to be full of them. After you complete one circuit of the squat variations below, you’ll know that they’re much more than just leg exercises.

Head to the ETT YouTube channel (link) if you need further instruction on several of the exercises listed below. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 16-24 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Weekend Workout – Yooooouuuu, Your Core Will Be On FIRE

I’m bringing you another core centric superset workout this week. For those that need a refresher on supersets, they require you to perform a desired number of repetitions for 3 separate exercises in succession. As if core exercises weren’t challenging enough, these exercises will all be executed from the plank position. That means you’ll need to utilize much more than core muscles to complete the workout.

Performing five 10 rep supersets of this workout will help improve strength in your ENTIRE core, not just your 6-pack (rectus abdominis). Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Addicted to Fitness Show Notes – Twelve Healthy Habits We’re Dropping in 2018

Make sure you listen to this week’s entire episode to hear the “healthy habits” that we’re going to give up in 2018 and why!

We begin this week’s episode with a call to share and engage – common themes during the holiday season – by visiting our ATF Podcast Facebook page and engaging with us.

Also, we’re sharing the awesome 20% off promo code (“ATF”) from our sponsors, The Hemp Coffee Exchange so you can stock up on some tasty, and nutritious, coffee – just the ticket for gifting or making it through all your holiday parties!

Now, we know our training recaps have become a bit lagging lately, but it’s life! We report on the ebbs and flows of our training and we’re currently in a… well, lull. Life is providing more than enough activity in general and taking care of our baby girl continues to challenge us physically.

Nick did have a particularly exciting update related to his training and business though – he was on the radio this week! Specifically, he made an appearance on his client’s show on 102.5 The Bone, talking about his own fitness story (people always find it hard to believe Nick used to be much heavier and NOT that into fitness), and to promote the Tampa Strenght Fit Moms program.

If you listened to last week’s episode, you’ll have heard about the importance of exercise for moms. The upcoming Fit Moms program, which starts in January, works to help make fitness a priority for moms with an accessible kick-off to a training program. Learn more about it on tampafitmoms.com and if you’re a Tampa Bay resident, enroll today!

I, on the other hand, have absolutely no training recap to share this week. That’s right. None. Zip. Zilch. Nada. Instead, I talk about why I don’t feel bad about not having anything new to report (seriously).

Also, I am working on on a Mommy & Me/Baby workout based on yoga. I’ve been trying out various moves with Ella in the past couple weeks and will hopefully be sharing the workout I create with you in the future – blog post, live stream, video, who knows! Stay tuned and let us know if it’s something you’d like to see.

shannon & Ella

Today’s main topic is a bit of a reverse on a traditional year-end topic. That’s right, we’re talking resolutions or rather anti-resolutions.

Instead of taking on a load of new goals or habits, Nick and I review the 12 “Healthy Habits” that we’ll be dropping in 2018.

Listen to the podcast for the full list, but here are some of Shannon & Nick’s “healthy habits” we’re going to give up in 2018:

SHANNON’S HIGHLIGHTS:

  • Drink More Water – Nope! Dropping it. Instead, I’ll be focusing on incorporating more probiotic-rich kombucha and green juices (low in sugar).
  • Drink Almond Milk as Go-To Dairy Replacement – See ya! Turns out almond milk is a very nutrient poor diary milk substitute so I’ll be working to try other non-dairy drinks.
  • Measure Fitness by How Your Clothes Fit – Not anymore! Especially coming off a pregnancy this previously go-to rating has proven very inaccurate. Strength, endurance, and energy levels are a much better measurement of fitness.

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NICK’S HIGHLIGHTS:

  • Drink More Juice – Not anymore! Whether it’s 100% fruit juice, fresh squeezed or cold-pressed, juices made primarily from fruit are high in fructose (sugar) which negates the beneficial vitamins & minerals it contains.
  • Lift More – Nope! Though it’s important to lift heavy on a regular basis, Nick is going to focus on incorporating more functional movements into his training instead. Isolation exercises (eg. bicep curl, back squat, military press, etc.) with heavy loads will be more beneficial and are less likely to cause injury.
  • Meditate When You Can – Heck no! Finding a spare minute (or 10) whenever he can isn’t enough, so he’ll be using his favorite mediation app – Headspace – to be sure he makes time and meditates at least 3 minutes every day.

We have six more habits we’re saying farewell to that we go into in the episode.

Finally, a couple more quick reminders to like and follow the Addicted to Fitness Podcast Facebook page for exclusive content including an upcoming mommy-daughter workout and protein bar taste test!

Visit hempcoffeeexchange.com to get some delicious sustainable super coffee and make sure you use the code “ATF” at checkout to get 20% off.

Links to this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/twelve-healthy-habits-were-dropping-in-2018/id1121420986?i=1000397630992&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/twelve-healthy-habits-were

Website: http://addictedtofitness.libsyn.com/twelve-healthy-habits-were-dropping-in-2018

Weekend Workout – This Workout Focuses on Your Core Concern

Several potential benefits of core training according to Men’s Fitness include: improved sports performance, reduction in lower-back pain, better posture, development of stronger breathing muscles and a slimmer waistline (source). Plus, you’ll absorb more beneficial Vitamin D during those times showing off your core muscles at the beach, or supermarket. Wherever you prefer.

You’re gonna want a workout mat to perform the core exercises in this weekend workout. I recommend performing five 10 rep supersets of these exercises with at least 60 seconds of rest in between sets. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – A Stronger Core Means A Stronger You

Have you tried incorporating supersets into your workouts yet? For those that need a refresher on supersets, they require you to perform a desired number of repetitions for 3 separate exercises in succession. These workout sets allow you to up the intensity of your workout in a shorter period of time.

This weekend workout includes a core centric superset workout. Performing five 10 rep supersets of this workout will help improve strength in your ENTIRE core, not just your 6-pack (rectus abdominis). Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Addicted to Fitness Show Notes – An Interview & Workout from the Seminole Heights Athletic Center

We’ve got another first on this week’s Addicted to Fitness. This on-location episode features my first workout at the Seminole Heights Athletic Center (website link) and a discussion about the history of the facility with the founders Karen & Marlo Tamayo.

Karen and Marlo grew up playing individual and team sports, but once they reached early adulthood, their approaches to fitness varied. Karen joined the coast guard which required her to maintain a certain level of fitness. Upon completing her military enlistment, she enrolled in grad school and later began competing in triathlons. She soon realized that the time investment involved in the triathlon training was substantial and made the decision to transition to crossfit training.

Marlo on the other hand continued her sport specific training while playing on the Florida Atlantic University varsity softball team. Her dedication to a regular fitness routine took somewhat of a backseat once she began her PhD program in the early 2000s. After 13 years of focusing a tremendous amount of her time and effort on her degree and career, she decided to make fitness a top priority once again. Much like Karen, this change in priorities led Marlo to discovering an affinity for crossfit workouts.

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Snapped this gem during my visit to the Seminole Heights Athletic Center

Marlo & Karen were acquitances before they began training at the same crossfit “box” and even though they have a love for it, they knew that they wanted to take a different approach to fitness than crossfit offers. This led them to leading free workout sessions for friends, coworkers and neighbors at a workout space they created in their garage. Their fitness community quickly grew and required a larger space, which lead them to opening their current location in early 2017.

Seminole Heights Athletic Center (SHAC) offers a variety of exercise modalities including yoga and cardio boxing, but their primary workout tracks are SHAC FIT and BARBELL. Both options include high intensity interval training (HIIT) style workouts that are designed to boost endurance and/or increase strength & power output. The primary difference is that SHAC FIT uses more bodyweight exercises while BARBELL incorporates olympic lifting movements. Karen creates all the workouts and makes sure that they can be modified to match any fitness level.

Karen and Marlo operate SHAC in a manner that promotes a sense of community & acceptance. This is evident in the wide range of clientele that frequent the facility as well as their community involvement. They recently registered SHAC in the Tampa Police Department’s Safe Place Initiative (click here to learn more). This program allows anyone that is feeling threatened, or a possible victim of harassment/prejudice, to use the SHAC as a safe haven until authorities arrive. As a same sex married couple, Karen and Marlo have personal experience dealing with prejudice, which is why registering the SHAC in this program was a no brainer.

I was so stoked to have gotten the opportunity to speak with Karen & Marlo about their fitness journeys, but this wasn’t just an interview episode. We still had a workout to do!

Before I jumped into the workout, Karen put me through a standard 10 minute warmup that included several bodyweight & resistance band mobility exercises. After I was all warmed up and ready to go, I decided to tackle the SHAC FIT workout of the day which was 5 dumbbell squat clean thrusters (click here to see video demo), 5 hand release push-ups and 5 strict pull-ups.

I only had 10 minutes to complete as many rounds of the 15 rep sets as possible. It didn’t seem like much of a challenge at first but after the first couple sets, I was very happy that it was only a 10 minute workout. You’ll have to listen to the episode to find out how many rounds I was able to complete.

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I can’t thank Marlo & Karen enough for allowing me to bring Addicted to Fitness into their awesome facility. One of the main functions of the podcast is to highlight fitness and health professionals that many people may not be aware of. Being able to do this in my own community is a huge honor and I hope you all enjoy these episodes as much as I enjoy creating them.

If you know a fitness professional(s) or facility that we should feature on the ATF podcast, please let us know by emailing us at elementaltampa@gmail.com or connecting with us on social media (FacebookInstagram or Twitter). While you’re checking us out on social media, you should also check out the SHAC Facebook page (link). If you live in the Tampa Bay Area and want to get a workout in at SHAC, head to their website to see their class schedule.

Thanks again for all the love you guys constantly give us. Please leave us a rating & review in iTunes if you haven’t done so already. You know that we love hearing your feedback. Thanks for listening and stay healthy this week peeps!

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/interview-workout-from-seminole-heights-athletic-center/id1121420986?i=1000391533616&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/an-interview-workout-from-the

Website: http://addictedtofitness.libsyn.com/an-interview-workout-from-the-seminole-heights-athletic-center

 

Weekend Workout – These Exercises We’ll Have You Looking Dynamite!

Dynamic exercises, also known as plyometrics, can really jump-start any workout. Plyometric exercises can get your heart rate up & increase your maximum force production, but did you know there are also dynamic mobility exercises.

Dynamic stretching movements can help promote blood flow and enhance joint and muscle range of motion. Which is why I incorporated two dynamic mobility exercises with two dynamic plyometric exercises for an explosive weekend workout.

Make sure you warmup and modify the exercises & intervals to match your fitness level. Let us know in the comment section if you completed this or any workout. Enjoy!

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