muscle

Addicted to Fitness Show Notes – An Interview with Personal Trainer & Mobility Specialist, Alexis Rivera

THE DAY HAS FINALLY COME! The inaugural Thursday edition of the Addicted to Fitness podcast has arrived. These episodes will be dedicated to conversations with professionals, experts and compelling individuals from the world of health and fitness.

The first individual I have the pleasure of speaking with is personal trainer, certified Precision Nutrition coach and Stick Mobility & FRC specialist Alexis Rivera. Alexis and I chat about his past struggles with body image, the benefits mobility training can have for all fitness levels and how “small victories” can be the key to a successful nutrition plan.

Listen to the entire episode for more useful health info from Alexis and check out his awesome Instagram feed @the_holistic_hipster (love that handle). If you’re interested in utilizing his online personal training services, click here to contact him directly.

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We’ll be bringing you interviews with health & fitness pros each week, which means we’d love to hear your suggestions on who we should have on ATF. Send your recommendations to TheATFpodcast@gmail.com and don’t forget to rate, review and share the podcast.

Links to this episode

iTunes: https://goo.gl/NW6Nxr

Soundcloud: https://goo.gl/qxxBN6

Website: https://goo.gl/GLWkUH

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Weekend Workout – Sprinting to a Fitter You

If you think that incorporating speed drills into your exercise routine will only make you run faster, I’ve got news for you.

Speed & agility drills can also help you improve reaction time, build oxygen capacity, develop fast twitch muscles and strengthen ligaments. These comprehensive fitness benefits is why I decided to fill the weekend workout below with these types of exercises.

I recommend performing three to five intervals of this weekend workout. Don’t forget to warm-up and modify the exercises to match your fitness level.

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

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Weekend Workout – Push Yourself

Regular readers of the blog will know that I’m a big fan of compound exercises (multi-joint movements that require the use of various muscle groups) because they give you more “bang for your buck” when it comes to working out. One compound exercise in particular, the push-up, requires you to utilize muscle groups in your upper body, core and lower body which is why this weekend workout is full of them.

The bodyweight workout below includes a variety of push-up variations that will strengthen numerous muscle groups in your body.  I recommend performing 10 reps of each push-up variation followed by 90 seconds of rest for four circuits. Don’t forget to warmup and modify the workout to match your fitness level.

Connect with us on social media and share pics/videos of you performing this or any weekend workout (FacebookInstagram or Twitter). ENJOY!

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Addicted to Fitness Show Notes – The Health Benefits of Sauna Use

Welcome back and thanks again for taking time to pop over and check out this week’s Addicted to Fitness Show Notes.

As always, we truly appreciate all the likes, reviews and comments. Keep, them coming!

We start off with a quick training recap.

On the one side, Nick has been doing a lot of sandbag of training lately. The system he’s becoming versed in is ultimate sandbag training, also know as DVRT, which is what they use at Tampa Strength  (they even have a 100 lb sandbag). Nick also mentioned that Tampa Strength will be launching their group mobility class February 6th, which you can read more about in this blog post on their website for more details on the class and the importance of mobility.

Then there’s me, who’s really only been able to add a couple of high-intensity interval training (HIIT) workouts back into my routine. Workouts have been brief (only about 12-minutes each) when Ella is napping, but at least it’s something!

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If you haven’t experienced the benefits of a sandbag workout, come into Tampa Strength and let me show you what you’ve been missing – – – Repost from @tampastrength – We’re big fans of functional training at Tampa Strength, which is why we added a ton of equipment & programming from @ultimatesandbag. The exercise below is an example of how working with a sandbag can assist with developing good squat patterns. Hit the contact button in our bio to schedule your first sandbag workout at Tampa Strength. ⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #personaltraining #tampapersonaltrainer #health #fitness #fitnesscommunity #exercise #fitfam #weightlifting #sandbags #functionaltraining #abs #dvrt #core #squats #workout #Tampa #tampabay #tampafl #tampafitness #southtampa #sandbag #ETTampa #tampastrength

A post shared by Nick 👊Elemental Training Tampa (@ettampa) on

Now, let’s heat things up a bit as we get to the main topic of discussion. Let’s talk about the health benefits of saunas.

Saunas have been used around the world for an extremely long time for relaxation and a range of health benefits. There has been a good deal of quality scientific research on the health benefits, most of which is from Finland, where they are utilized regularly by citizens.

A sauna is a small room or building used for keeping heat (steam or dry) in it. The types of saunas:

  • Finnish sauna
  • Electrically heated sauna
  • Smoke sauna
  • Steam sauna/room
  • Infrared sauna

A quick search for at-home saunas led to us to find a range from $1000-$1500, and even some cheaper, DIY versions (picture below).

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Courtesy of homedepot.com

Some quick stats:

  • A  2015 study stated that using a sauna multiple times a week can actually significantly improve longevity by reducing all-cause mortality by up to 40%.
  • Another study suggests that sauna use can help improve athletic performance, muscle gain and proper regulation of hormones
  • Dr. Mercola describes the positive effect on chronic brain-related conditions regular sauna use can have in a number of studies in his article.

Saunas have been touted for their health benefits since ancient times and now the science is actually backing up those claims. Some people still see them as more of a relaxation/luxury than an actual health boosting practice, but there is clear evidence they should be used for the latter!

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If you are a regular sauna user, please let us know on the Addicted to Fitness Podcast Facebook page. As previously mentioned we appreciate all the feedback you’ve been giving us as of late and we’ll make sure you read your comments on a future ATF episode.

We also encourage you to give us a rating and review in iTunes. May not seem like a big deal but it’s a quick, easy task that can really help us reach more people.

As a little show of a gratitude for your listenership, use the promo code “ATF” at our sponsor’s website, hempcoffeeexchange.com, and get 20% off their delicious sustainable super coffee.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/the-health-benefits-of-sauna-use/id1121420986?i=1000401490276&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/the-health-benefits-of-sauna

Website: http://addictedtofitness.libsyn.com/the-health-benefits-of-sauna-use

Weekend Workout – Nothing like a little Holiday Spirit to Fuel your Fitness

I made this very festive workout video almost 3 years ago when I discovered that a very common holiday activity actually burns calories. According to calorielab.com, one hour or “light” present wrapping can burn approximately 40 calories. Not a ton, but what if you combined it with one of the most effective compound bodyweight exercises, the squat?

The interval workout featured in the video below combines several minutes of body weight squats with several minutes of present wrapping. This workout will allow you to simultaneously finish your necessary wrapping and provide you with the ever important holiday season workout. If you’re as busy as I am during this holiday season, this may be just want St. Nick ordered.

Don’t forget to warmup and modify the workout to match your fitness level. Connect with us on social media and share pics/videos of you performing this or any weekend workout (FacebookInstagram or Twitter). HAPPY HOLIDAYS!

Weekend Workout – If one is good, two has to be better

This weekend workout is packed with “2-4-1” exercises. That means you get the benefit of 8 exercises instead of 4. As you can see many of these exercises are compound exercises, which means they are multi-joint movements that require the use of various muscle groups.

Between the squat, push-up and lunge, you’ll be working essentially every muscle group in your body with this workout. I recommend performing 10 reps of exercise followed by at least 30 seconds of rest for three to five circuits. Don’t forget to warmup and modify the workout to match your fitness level.

Connect with us on social media and share pics/videos of you performing this or any weekend workout (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – Push It, Push It Real Good

Compound exercises are multi-joint movements that require the use of various muscle groups. That means performing a workout filled with compound exercises will give you more “bang for your buck” which is why I decided to fill this weekend workout with one of the best compound exercises around: the push-up.

This bodyweight workout includes a variety of push-up variations that will strengthen numerous muscle groups in your body.  I recommend performing 10 reps of each push-up variation followed by at least 30 seconds of rest for three to five circuits. Don’t forget to warmup and modify the workout to match your fitness level.

Connect with us on social media and share pics/videos of you performing this or any weekend workout (FacebookInstagram or Twitter). ENJOY!

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Addicted to Fitness Show Notes – Our First Dexafit DXA Body Composition Scan

We’re bringing you another “on location” episode on this week’s Addicted to Fitness. I’m extremely excited that I get to share my first DXA body composition scan at Dexafit Tampa (link). I’m always interested in gathering the most accurate information on what’s going on within my “meat suit” and the data provided by Dexafit Tampa definitely did that and more.  If you’re interested in finding out whether or not your current fitness plan is producing the results you really want, you’ll want to check out this episode.

Fortunately for me, and you the listeners, the manager of Dexafit Tampa, Edward, was kind enough to join me on this week’s episode to explain the DXA scan process. A DexaFit DXA scan is a “simple and easy 10-minute test that measures your total body fat and includes the exact breakdown of bone mass, fat tissue, and muscle in your body.” Edward explains that the Dexafit machine uses X-ray to gather this information and if variables are kept the same between scans, it can produce results with 98-99% accuracy. The DXA scan is also the first body composition test that can measure visceral fat, which recent research has shown is much more dangerous to your health than subcutaneous fat (source).

Dexafit 1

If you’ve been following @ettampa Instagram stories, you’ve probably seen that I’ve been using a bio-impedance handheld meter to determine my body fat percentage. I’ve done my best to replicate the same variables for the last 8 weeks, and the handheld meter measured my body fat between 8-10%. I know these devices can have up to 20% error, but the DXA scan informed me that the percent error was much higher than that.

After the scan, Edward informed me that my total body fat percentage was 16.1%. I was somewhat shocked by this, but Edward mentions that unlike other body composition tests (calipers, hydrostatic weighing, bio-impedance, etc.), DXA scans measure essential and visceral fat, which usually means higher percentages. More importantly, my visceral fat was very low (1/10 lb) and my stomach to hip ratio, which is a good health indicator, was below the recommended value. In addition to telling you where you carry your fat, the scan can also tell if you have over developed musculature on one side of your body. This is important because muscle imbalances can often lead to injuries.

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Take advantage of Dexfit’s “Commit to Fit” challenge (link)

The scan can also determine if you’re doing weight bearing exercises or not. An individual that plays contact sports or performs resistance training will have a higher bone density than a person that doesn’t do either. My time spent in the gym, both lifting weights and kicking heavy bags, resulted in a higher than normal bone density. Learning your bone density is important because it can help you avert conditions like osteoporosis.

The DXA scan provided by Dexafit can provide you with important health information and help you determine whether or not your current fitness plan is producing the results you hoped for, but that’s just one of the many services they can provide. Dexafit also performs Fit 3D body scans (link), Resting Metabolic Rate testing (link) and VO2 Max testing (link – which I’m super interested in) just to name a few. Check out dexafit.com to see if you have a location near you.

I also want to inform all Tampa and Boca Raton Addicted to Fitness listeners that you should take advantage of your local Dexafit’s “Commit to Fit” challenge. You have the opportunity to win cash & prizes in this 60 day transformation challenge, but more importantly it will help you get in the best shape of you life. Check out CommitToFitFL.com for all the details and if you enter the challenge, make sure you tell them you heard about it on the Addicted to Fitness podcast. You only have till June 30th to enter so don’t delay!

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We hope that this podcast provides you with supportive health & fitness information each week. Our ultimate goal is to help as many people as possible enhance their quality of life by improving their fitness. In an effort to reach that ultimate goal, I will now be offering complimentary fitness consultations via phone and email. If you are looking for a little guidance, whether it be for exercise, nutrition or even accountability, send me an email at elementaltampa@gmail.com. I’d be happy to setup an appointment with you to discuss how you can live a healthier and happier life.

Thanks for listening and please remember to rate, review and share the podcast. I look forward to speaking with you and stay healthy this week peeps!

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/our-first-dexafit-dxa-body-composition-scan/id1121420986?i=1000386712630&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/our-first-dexafit-dxa-body-composition-scan