SAID Principle

Definition

The SAID principle is one of the most important basic concepts in sport science. It is an acronym which stands for Specific Adaptation to Imposed Demand. The SAID principle says that when the body is placed under some form of stress, it starts to make adaptations that will allow the body to get better at withstanding that specific form of stress in the future. The adaptation process does not occur by any one mechanism – it is a general tendency of the body which is played out in innumerable separate mechanisms. While it is almost impossible to understand and account for all these separate mechanisms in devising a training program, it is easy to remember the general SAID principle – it means that the body is always trying to get better at exactly what you practice.

Adaptation is Specific

Let’s take some simple examples. If you place mechanical stress on the bones of the body by shock or impact, this will set in motion simple physiological processes that will thicken and harden the bones in the exact area of stress. For example, the place where your heel bone strikes the ground will be very hard and dense. The dominant arm of a tennis player will have larger bones than the opposite arm.  Martial artists can toughen their shins and forearms into steel weapons through repeated shock training of the bone. The same thing happens with tendons and ligaments, which thicken and strengthen in response to mechanical stresses such as resistance training. Stress to muscles will cause them to get bigger, and so on.

The SAID principle also refers to adaptations that are far more sophisticated and complex, such as learning new motor skills. As you practice physical skills, there are numerous physical changes to the structure of the brain as a result. For example, if you spend hours practicing the piano, the part of your brain that controls hand coordination will actually grow larger. The neurons responsible for the coordinated finger actions will develop better and faster lines of communication between themselves. And your memories of hand skills will be placed into parts of the brain where they can be accessed and executed automatically, without any degree of conscious effort or thought. These are far more complicated adaptations whose patterns are described by motor learning theory, which I will describe in another post.

So if you want to get better at dealing with some some form of stress such as hitting a tennis ball or running 26 miles, start exposing yourself to the stress in question and then let the body make some favorable adaptations. There are two major limitations to keep in mind. First is that the training stress must be the right amount and second, the stress must be sufficiently specific to ensure “transfer” or “carryover” to your sport or activity.  Let’s look at these issues in turn.

The Right Amount of Stress

Stress in the right amount simply means not too much and not too little. If there isn’t sufficient stress, there will be no adaptation, and if there is too much stress, you will cause injury or burnout. If you want to strengthen your arm bones, tapping them with your finger won’t help, and a whack with a hammer will just break them. If you have been biking for years without improvement in your speed or endurance, then maybe you are not exposing yourself to sufficient stress to encourage the body to build the adaptations that will allow biking success. On the other hand, maybe your failure to improve is because each workout is too stressful, and therefore the body is failing to fully recover before the next workout and is instead just progressing into chronic injury. The basic rule about getting better at anything is to keep progressing the level of difficulty of the training without getting hurt or overtired. Very simple concept in theory, but it can be hard to apply in practice. Performance tends to plateau when the difference between too much and too little is so small that we can’t find it. The greatest athletes in the world such as Lance Armstrong are simply those people who are able to expose themselves to the greatest amount of stress without injuring themselves.  At some point even Lance, with his optimal genetics and pharmacy will reach a point where further stress will only cause injury instead of adaptation. Most of us reach this point much sooner.

Carryover of Training to Sport

The carryover issue is a little more complex. Remember that that the S in SAID stands for specific. This means that the body only makes adaptations to withstand the specific stress it encounters – it has no interest wasting time making changes that don’t directly address the issue. For example, if you train your right arm, the right arm will get stronger, not the left. If you practice the piano, you will get better at the piano, not horseshoes. But if you practice the piano will you get better at the oboe? Maybe a little. In other words, there is some carryover or transfer from piano to oboe. There’s probably a lot of carryover from piano to organ.  How much does your training program in the gym carryover to the sport you are training for? The answer as confirmed by almost any study on this issue is – probably nowhere near as much as you would imagine.

Let’s use some examples. What about trying to become a better soccer player by using a swiss ball or other unstable surface to train your “balance.” Study after study shows that training on an unstable surface confers no measurable performance benefits on the field of play that could not be obtained by general exercise. In fact, people who train balance on a swiss ball are no better than anyone else at balancing with one foot on the ground! Why? It turns out that the mechanism by which the body balances on an unstable surface (called the “righting reflex”) is a totally separate mechanism from that which allows you to balance on a stable surface (called the “tilting reflex.”  But you don’t even need to remember all that, just remember the SAID principle – if you want to get better at soccer, play soccer, don’t try to balance on a ball, that’s an entirely different skill.

What about using passive stretching as means to improve your “flexibility” in soccer and prevent a hamstring pull during a sprint or kick? Studies have shown repeatedly that pregame stretching does absolutely nothing to prevent injuries, and in fact makes you slower and less explosive for a short period after the stretch. Part of the reason is that passively stretching your hamstring on the ground is a completely different activity from actively kicking the leg out in front of you during a sprint or kick. In other words, stretching is not a specific preparation for soccer, and therefore violates the SAID principle. By the way, studies also show that you can effectively prevent injuries on the soccer field by a pregame warm up of the specific skills to be used on the field – like cutting, sprinting and kicking. The SAID principle in action again.

What about cross training – can you train your aerobic capacity for cycling by running or vice versa? Most studies show that there is some small amount of carryover here, but again not as much as you would probably expect. Sports scientist Matthew Wright estimates that the aerobic benefits that could be derived from 100 hours of endurance running might translate into the equivalent effect of 10 hours of endurance training for cycling. So why not just get on the cycle for ten hours? The carryover of cycling to running is even weaker, because running is a complex activity that relies to a much greater extent on skills of coordination, and bicycling is a much simpler activity. For example, consider Lance Armstrong, the greatest biker of all time and co-owner of the highest VO2max ever measured. He recently completed a marathon in about three hours – an excellent time for an amateur, but nowhere near where his performance would be if his aerobic capacity from cycling had a strong carryover to running. He said the race was one of the hardest things he ever did. More proof of the SAID principle.

So, in summary, remember to keep training simple – if you want to get better at X, do X as hard as possible without getting hurt or over trained. Be very skeptical of the carryover or transferability of “functional training” or even training that purports to be “sport specific.”  Chances are, it’s not.

Specificity Principle- Get Fit Wellington

What is the Specificity Principle?

To get results from your exercise program, you must follow certain principles. Failure to adhere to these principles may mean you see very little benefit from your workouts.  Although there are several principles, here we will discuss the Specificity Principle.

Definition

The Specificity Principle is a principle that states that exercising a certain body part, component of the body, or particular skill primarily develops that part or skill.[1]

To paraphrase, specificity is the principle of training that states that what you do in the gym should be relevant and appropriate to your desired outcome. Training must go from general (at the beginning) to specific (as the program progresses).

Explanation

For example, a typical NHL player will begin the off-season correcting any injuries or general movement issues from the previous season of wear and tear. By the end of the summer, that player will be skating again and working primarily on speed and power improvements that are very specific to skating and playing hockey.

Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming. But if you are just training to get stronger or in better shape, how can you use specificity to aid your progress?

As Aristotle said, excellence isn’t an act but a habit. You are what you repeatedly do. Don’t expect to get faster if you are only bench-pressing, and conversely, don’t expect your bench press to get better if you are only doing hill sprints. And don’t expect changes overnight, either.

Most people ignore the specificity principle when putting together their own workout programs (or even worse, when aimlessly going to the gym a few times a week). Don’t get me wrong, doing something active is better than nothing, but if you are in the fitness game for the long haul, you need to set some specific goals to stay engaged, track progress, and enjoy the journey more than the destination itself.

Because there is never going to be a day when you are fully and completely satisfied with your fitness level and decide to “quit” exercising. There is no end date.

And while having specific exercises helps in terms of improving sport performance, there are general or global demands that all human beings – regardless of their fitness pursuits – need to have. General strength and power, good posture and core stability, and mobility and stability at all of the major joints are all requirements to a healthy and functional body, especially in an athletic environment. Almost any person on earth stands to benefit from squatting (with different variations, loads, and intensities, of course) and/or deadlifting.

References

  1.  Quinn, Elizabeth (n.d.). Exercise Science – The Science Behind Your Workout. Sportsmedicine.about.com. Retrieved on 2008-10-01.

FITT Principle

The FITT Principle

The FITT principle is a set of rules to follow in order to maximize the benefits you receive from a fitness training program. FITT correlates to the Frequency, Intensity, Type, and the Time it takes for your workout.

Frequency

Your body experiences a repair and rebuild process after any kind of fitness exercise. This is, primarily, to help replenish energy reserves that were consumed during the activity. The frequency of your exercise can often be a delicate balance between offering both adequate stress to your body while giving it enough healing and adaptation time.

Cardio Respiratory Training

Also known as aerobic conditioning, cardiorespiratory training should be conducted a minimum of three times a week. The ideal frequency for this type of exercise is somewhere between five and six weekly sessions.

Resistance Training

The optimal frequency of resistance training depends upon the individual in question as well as the kind of program involved. A program that is designed to work every single body part during every single session, for example, should be done only between three and four times a week with a day of rest in between the sessions. A program that focuses only on one or two body parts a session, on the other hand, could theoretically be conducted as often as six times a week.

Remember that every time you complete an arduous strength training session, you’re stressing the whole of your body, including major organs and physiological systems.

INTENSITY

Intensity is the second principle of FITT. This principle governs the effort that you invest in your sessions and training program. You must find a balance between avoiding overtraining (too much intensity) and failing to overload the body (too little intensity).

Your heart rate can be a useful tool to help determine the intensity of your cardiorespiratory training. The intensity of resistance training is defined by workload.

Cardio Respiratory Training

As mentioned above, your heartrate is the chief measure by which the intensity of aerobic endurance training is determined. Your target heartrate should be determined before you begin an aerobic training program, if possible. A target heartrate is affected by both age and fitness level.

Resistance Training

The intensity of resistance training is defined by workload. The workload of an activity has three main components.

  1. The amount of weight you lifted during the activity
  2.  The number of repetitions you complete for a particular activity or body part
  3. The amount of time it takes you to complete a total training session or set

It is possible to increase workload by opting for heavier weights. You could also work on increasing the number of repetitions you complete using the original weight. Another option to increase workload is to simply decrease the rest time you take between sets (keeping both weight and sets the same).

Remember to only increase the intensity of your workload using one of the parameters above. Don’t increase both weight and decrease your rest time in the same session, as an example.

 TYPE

The third principle in FITT determines the type  of exercise that you should complete in order to obtain the optimal training response.

 Cardio Respiratory Training

The optimal exercise to use in order to improve or tax your cardiovascular function is one that is continuous in nature while also making use of large muscle groups. Swimming, running, dancing, and cycling are examples of this.

Resistance Training

The optimal exercise to use in order to stress your neuromuscular system is that of resistance training. This doesn’t necessarily mean lifting large weights, however, and instead could include resistance bands or a circuit training session incorporating only bodyweight exercises.

TIME

The final principle in FITT is time. How long should you exercise for? Is longer better?

Cardio Respiratory Training

For those with poorer fitness levels, maintaining a target heart rate for, at minimum, 20-30 minutes is a good goal. As fitness levels improve, this can increase to 45-60 minutes.

It might be tempting to try and put in a marathon workout, but the fact of the matter is that beyond 45-60 minutes, the returns are diminished. That means that even after putting in the extra effort, the resulting benefits are minimal.  Note that this also applies to athletes. After a certain point, the risk of injury and overtraining increases. There are, however, exceptions. Endurance athletes, like those running ultra-long distances, are an example.

As far as the duration of the whole program is concerned, there has been research to suggest that at least six weeks are required to see significant, noticeable improvement. To reach a peak level of fitness, as long as a year could be required.

Resistance Training

The ideal length for a resistance training session, according to common consensus, is, at most, 45-60 minutes. The intensity of the workout matters here, and especially brutal sessions might be as short as 20 to 30 minutes long.

Rest is one of the most important principles of training. It can be tempting to exercise all day, every day, but doing so too frequently and with too much intensity actually hinders your body’s ability to adapt and recover. With this in mind, the harder that you train, the more time you should allow yourself for recovery. Of course, this is a luxury that many athletes simply don’t have. The importance of rest is something we’ll talk about later on in the book.

  • This is from an un-titled book currently being edited, and expected to be finished sometime in March 2018,  written by Chris Adair. The book is a combination educational book on the key components of exercise and nutrition as it relates to his transformation program and a specific do-it-yourself fitness and nutrition program.

CLICK THE LINK FOR A 3-DAY PASS & FREE PERSONAL TRAINING SESSION

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weight loss-vs-fat loss

Weight Loss vs. Fat Loss

Weight Loss vs. Fat Loss is always topic during the New Year.  It should be noted that that the majority of physique changes are achieved through lean muscle gain and fat loss, not actually via weight loss. When you eat the right amount of nutrients and calories, you can more easily maintain or reach your fitness goals. And by eating foods that fuel the growth of muscle tissue, you burn fat more effectively during both rest and exercise.

 

Why is it important to learn the difference between weight loss and fat loss?

 

  • Losing weight incorrectly (usually over training, under eating) results in a minimum of 25% to a maximum of 50% of the weight loss derived from lean muscle tissue. When you lose lean muscle tissue during dieting, you are more likely to regain your lost weight as well as more likely to gain additional weight (FAT).
  • Calories (fat calories) are burned in muscle tissue. If equal in size, muscle tissue weighs more than fat tissue because it is 70% water whereas fat is only approximately 20 percent water.
  • Under-eating and rapid weight loss can result in the use of muscle tissue for energy, therefore decreasing metabolism. Muscle is burned before fat when calories are too low.  That is the body’s defense against starvation.
  • Providing your body with the nutrients and food that it needs sufficiently fuels working muscles, can help initiate fat loss, and even help you to develop a healthy metabolism while minimizing cravings and keeping your energy level up.

 

 

Weight Loss Versus Fat Loss- Example:

 

                                                MARY                                SUE                                      

                                           INCORRECT                      GET FIT                              

                                             METHOD                         METHOD            

BEFORE:

Body Fat:                                                    30%                                                  30%

Weight:                                                     140 lbs.                                            140 lbs.

Lean Body Mass (Muscle):                     98 lbs.                                              98 lbs.

Fat Mass:                                                    42 lbs.                                              42 lbs.

AFTER:

Body Fat:                                                      26%                                                   22%

Weight:                                                        124 lbs.                                             130 lbs.

Lean Body Mass (Muscle):                       92 lbs.                                         102 lbs.

Fat Mass:                                                      32 lbs.                                          28 lbs.

 

RESULTS:

Fat loss-.                                                        10 lbs.                                          14 lbs.

Lean Body Mass Gained:                            0 lbs.                                            4 lbs.

Lean Body Mass Lost:                                  6 lbs.                                           0 lbs.

                            

WHICH WOULD YOU RATHER HAVE?

            

INCORRECT                                           GET FIT               

METHOD                                                METHOD

* Decreased Metabolism                                               * Healthier Metabolism

* Fatigued                                                                         * High Energy

* Eating Less – Hungry                                                  * Eating More – Not Hungry

* Cravings for High Fat/Sugar Foods                         * Satisfied, No Cravings!

* Weaker                                                                           * Stronger

* Poor Performance                                                        * Peak Performance

* A Skinny Fat Person                                                     * Lean & Toned

* Decreased Fitness                                                         * Improved Fitness

* Early Aging                                                                    * Delayed Aging

* Reduced Immunity                                                      * Reduced Risk of Disease

 

How do I lose body fat as opposed to muscle tissue?

In order to decrease body fat, focus on the following:

  • Closely adhere to your meal plan
  • Eat within 60 minutes following workouts to replenish nutrients in the muscle tissue
  • How you feel
  • How your clothes fit
  • Loss of body fat
  • Loss of inches
  • Positive changes being made in your daily eating and exercise habits
  • Proper vitamin and mineral supplementation
  • Your commitment to achieving your fitness goals

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https://getfitwellington.com/guest-sign-up-getfit-crossfitwellington-3-day.html

Chris Adair Personal Trainer

Fitness Programs for Equestrian Athletes-Hunter/JumperFitness Programs for Equestrian Athletes-PoloFitness Programs for Equestrian Athletes-Dressage

 

Fitness Programs for Equestrian Athletes

As a fitness professional in Wellington Florida, a major target market, November through April, are equestrians.  This includes polo players, hunters, jumpers and also dressage riders.  Good fitness always provides an edge in athletics, and these sports are no different. Developing good fitness programs for equestrian athletes is very important.

Poor fitness does not only result in soreness and injury, but it can also contribute to lower scores or even accidents.   When your body position is off-balanced on the saddle, and your proprioception (awareness of where your body parts are in relation to your body and movement) is off, the horse will not be in balance as well.

The main goals  of fitness programs for equestrian athletes is to build stamina, improve or maintain flexibility and strength, with balance being more appropriately worked on while on the horse.  While most of the programming will be similar, there will be a few modifications based on the specific discipline.

Keep in mind, the The Law of Specificity says that to get better at something, you must do that something.  I have seen so many examples of trainers doing crazy exercises like balancing on an exercise ball while lifting a weight and telling the client that it will help with their balance and coordination on the horse.  It may look innovative, and high tech, but the reality is that those physical skills do not transfer to the sport.  That being said, stick with the basics.

STAMINA

Where as the physical demands of each equestrian sport may be different, having great stamina is always a plus.  Playing 18 holes of gold isn’t very physically demanding, but you would be surprised at how many scores drop on the last 9 holes compared to the first, simply due to poor stamina.  This is one component of fitness that a trainer should focus on with an equestrian athlete.

FLEXIBILITY

Flexibility is one of the most neglected exercise components.  Good range of motion is important in allowing riders to move at one with the horse and also minimize injury by relaxing the connective tissue and muscles around your joints.  Poor hamstrings and hip flexors are two of the leading causes of back pain and strain, while poor shoulder flexibility can cause rotator cuff tears.  While experts now say pre-event stretching does not reduce injury, increasing flexibility overall does.  This however requires stretches to be held for between 30-60 seconds.  More advanced techniques like P.N.F stretching can improve long term flexibility very rapidly.

STRENGTH

Equestrian sports impose specific demands on the body.  Fitness programs for equestrian athletes should include certain exercises.  Below are some of the most important movements for equestrian programs.  (It is important to note that athletes should train all muscles, and not just the muscles most used in that sport.  Examples:  Training the back and not the chest creates an unequal pull on the shoulder joint and could result in impingement.  Having your quadriceps over 25% stronger than your hamstrings can cause knee problems.) 

CORE

Stabilized Crunches

Although it is normally contraindicated to brace your feet when doing crunches, in this case, doing so mimics the rider in stirrups.  The client will not do a full sit-up, but will engage the core and do crunches with a limited range of motion. This is another variance with fitness programs for equestrian athletes.

Planks

The plank is the ultimate total-body movement. Hold the “up” push-up position, supporting your bodyweight either on your elbows (directly under your shoulders) and toes, or on the palms of your hands with arms fully extended (hands directly under your shoulders) and toes. Engage your entire body to keep your spine straight (no bend at the waist), and hold the plank for as long as you can. Slowly build up the length of time you can hold that position.

Russian Twists

Russian Twists shouldn’t be a staple exercise.  Russian Twists done wrong, are actually harmful to your spine.  It shouldn’t be a rotational movement where you twist your lower back. Rather, lock in your core and rotate the weight you’re holding slowly from side to side without twisting.

Maintaining this rigid position will crush your abs and stabilizers while your oblique work to prevent your torso from rotating as you move the weight back and forth.  These are especially beneficial for polo players who move from one side of the horse to the other several times during a match.

LEGS

Squats

Strong legs are crucial for equestrian sports and the squat still remains king of all exercises. Squats strengthen the quadriceps (thighs), glutes (butt) and sometimes adductors (inner thighs) depending on foot position.  Contrary to popular opinion, the hamstrings are only slightly activated in a squat.

Plia Squats

Plia squats are squats with the toes pointed at 45 degrees or more outward.  This forces the adductors to come into play and these are the muscles that help a rider hug the horse with the legs to stay on, as well as maneuver.

Adductor Machine

The adductor machine strengthens the same muscles as the plia squat.

Deadlifts

Deadlifts are another great, total body movement that works the quads, glutes and also the spinal erectors and lower back ,all of which are crucial in riding.

Glute Bridge

Another total-body movement, the bridge will work your glutes, as well as your transverse abdominus (lower abdominals/pelvic girdle).

Calf Raises

Calf Raises will help with the flexibility of keeping our heels down, a key feature of good leg position while riding.

BACK

Rows

Rows will strengthen the lats (gives the v-shape to the back), rhomboids (muscles that pull the shoulder blades together) and lower traps and give you better control of the horse with the reigns and keep you from muscling them with the biceps.

REAR DELTS/POSTERIOR DELTOIDS– (Back of the Shoulder)

Bent Over Lateral Raises

While doing rows will work the rear delts, a more targeted exercise is the bent-over lateral raise where you sit on the end of a bench with moderate weight dumbbells.  Lean over with your chest on your lap and raise the dumbbells to the side with a slightly bent elbow.  Strong rear delts are also key for controlling a horse.

FOREARMS

Wrist Curls & Dumbbell Hammer Curls

Highly overlooked muscles in equestrian fitness routines are the forearms.   This includes wrist flexors, wrist extensors, and the brachio-radialis muscle.  A variety of wrist curls as well as the dumbbell hammer curl are great ways to keep the muscles responsible for controlling the reins strong.

Athletes like to perform well and win, and usually spend a lot of time practicing the craft.  Investing an extra 4-5 hours per week by incorporating a good fitness program into the overall plan gives a lot of bang for the buck.  Working with the right coach and trainer is equally important so before you start a plan with anyone, do your homework.

*Chris Adair is the Co-Owner of Get Fit Wellington & CrossFit Wellington in Wellington Florida, and is also a personal trainer with 22 years of experience working with a variety of athletes.  Chris has developed several fitness programs for equestrian athletes.  In addition, he has also trained and developed hundreds of other personal trainers, helping them to increase their fitness and nutrition knowledge and develop their personal training skills.

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trainer

6 Ways A Trainer Can Improve Your Fitness Results in 2018

How exactly can you make a RAPID change in the way you look, feel and think about yourself and your body in 2018?  A trainer, thats how!

The answer is simple and its one that the most successful people know and have used to create amazing results in their lives and bodies.

So how can you get results fast, get in shape, get healthy and with the least amount time wasted?

The true answer is this:

Find someone that has done exactly what your after and follow what they did.

Easy right?

That probably was not were expecting but its the truth, the fastest way to see change is to get someone who’s already do it.

Think about it they have already made the unforeseen mistakes, the pitfalls the hiccups and battled problems along the journey because they have already done it!

The truth you need a coach that has produced results with people like yourself in the past and has a system in place for replicating those results with you.
In fitness its no different, finding someone with a proven track record and a system is a sure fire way to get on the path towards success.

Here’s why

#1. A coach is better than a mirror

Ever thought you were doing something wrong until you saw someone else doing it? Then come to find out you were wrong the whole time?

The mirror won’t give you the verbal feedback about your form and technique it will only show you what your doing regardless of whether its right or wrong…

This could lead to muscular imbalances, injury or posture issues in the near future. What you don’t know DOES hurt you.  Too many times people let their ego’s do the lifting. Or their too shy to ask for help. At Get Fit all of our trainer will happily show you anything your unsure of. Whether its a new exercise or a piece of equipment.

Don’t do more damage than good. Get some help and get better!

#2. Accountability

How many times has this happened. You get to work with a big day planned, lunch with colleagues, a big report to finish up then the gym after!
By the time 4 pm rolls around your ready to throw in the towel on the whole entire day, there’s not way you’ll be able to get yourself to the gym, have a good workout and still have enough energy to take a shower….

Now if you had a an appointment the chances of you failing to meet that obligation are FAR less likely.
Accountability = Less missed workouts = more results.

#3.  You learn useful stuff that you can use to help other and impress your friends with

Lets be honest, looking like you know what your doing in the gym stokes the ego, so does being looked at as the “authority figure” among family, friends and co workers. Having a trainer is a short cut to having tons on actionable knowledge you can help others with and showoff from time to time.

#4.  They push up outside of the comfort zone

We all know our own limits and where we can and will not go. Trainers don’t necessarily know exactly where that threshold is. That little push just outside of the comfort zone over time can have a huge impact on your results.

#5.  They keep you from hitting road blocks

Ever wonder why you stopped losing weight? Or why you stopped building muscle? Proper planning and programming is were a trainer earns his or her due. The right program and progression can keep your progress from stalling and keep you always moving the needle in the right direction.

#6 They keep things new and interesting

No one comes into the gym ready for boring workout…Having a coach or trainer gives you the opportunity to experience new styles of training, from yoga to kick boxing to strength conditioning. Exercise is suppose to be fun, if its boring your less likely to stick with it. Clients love it when we flip the switch and experiment with new gymnastics or bodyweight training then transition into bootcamp style or CrossFit training methods. The variation keeps them guessing and keeps the training fun.

Find someone who’s done what you want to do or has produced the results your seeking! Don’t try to do it on your own, get help and get on track towards a complete body transformation this coming year!

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Get Fit Morning Tea

A Simple Way To Upgrade Your Mornings

Get Fit Morning Tea! After a long night of sleep your body is in need a few crucial things. One crucial element is water.

Many people overlook this and often aren’t aware of waters important role in things such as fat loss and build lean muscle tissue.

With enough water both of these functions are slowed and reduced. Making your time at the gym sweating away less impactful.

However, many people would rather have coffee, milk or orange juice is stead of a lower calorie option like tea or of course water.

The main problem with sugar beverage (coffee with cream and sugar, OJ and some milk products) is that these usually lead to cravings and crashes around 10am or 11am and also brain fog.

Not productive at all!

Upgrade your mornings with this tea recipe.

Get Fit Morning Tea

This is a simple way we help our clients are hydrated, healthy and craving FREE! This make burning fat during workouts and recovery faster and easier!

This little recipe will helps detoxify your body and provides your body with tons of antioxidants.

Other benefits:

  • anti inflammatory
  • anti-cancer
  • anti-bacterial properties
  • packed with Vitamin C
  • improves insulin sensitivity
  • reduce cravings
  • Tastes AWESOME

Ingredients: 

  • t tsp Fresh Ginger Root grated (you can leave the skin on)
  • 1 lemon
  • 1 tsp cinnamon
  • 1 -2  tsp Raw Organic Honey (support our local bee farmers here is Palm Beach County!)
  • Optional: Turmeric, Mint leaves

Here’s how to make it: 

Step 1: Heat the water (not to boiling) or if you prefer it cold skip this!

Step 2: Add ginger, cinnamon, honey and lemon

Step 3: Stir till cool.

 

Enjoy!

 

Kettle Bell

The 3 Biggest Fat Loss Myths Debunked!

Very often new clients come to us with common misbeliefs about burning fat and achieving a leaner midsection.  It’s our job to make sure their armed with the right knowledge and understanding to achieve head turning results in far less time then they imagined. Learn about the 3 biggest fat loss myths.

Want a free crash course on all this fitness stuff?? For a limited time you can get a Nutrifit Analysis for FREE (normally $99) .

  • Nutrition (meal timing, food choices, pre and post workout nutrition explained for your goals)
  • Training (effective training options, suggestions and more)
  • Body fat analysis
  • Everything you need to know and learn about transforming your nutrition strategy and body.

Myth#1

Myth: To burn fat all you have to do is eat less and move more.

It’s more than that. Much more.

Many factors such as stress, sleep, hydration, recovery and supplementation and metabolism play critical roles in how much weight you can lose how you look, and how long it will take to reach your fat loss goals and much more.

Simply reducing calories and moving more will not cut it.

Often times, a person will simply rely only on the treadmill or some for of cardiovascular exercise as their sole strategy for fat loss. This is a mistake, excessive cardio also causes the catabolism of muscle which plays major role a in your overall body composition (how you look), overall health and longevity.

If you looked exactly the same but were 20 pounds lighter…would you be satisfied? Chances are no.

This will be result however, if your aggressively slashing calories and running like your getting ready for a marathon.

If you would like a free training session to learn some of the essential exercises to burn fat successfully. You can schedule your free appointment here. 

 

Myth #2

Myth: Carbs Make You Fat. (bread, pasta, sweets)

NO! Actually many clients find that after they have established a training schedule they enjoy and regularly do, they actually are eating MORE. While maintaining their new leaner body. Sounds too good to be true right?

Truth is carbohydrates alone don’t cause the damage. Its a variety of things. Here are a few common culprits that usually are of bigger importance than the carbs.

  • Beverages (coffees, latees, shakes, alcohol) (Fact: the brain does not register liquid calories the same as solid food. So after a shake or beverage your likely to still be hungry even if the drink had a tons of calories.) This causes over eating.
  • Sitting too much. (slo9ws metabolism) Aim for 10k steps per day.
  • Not eating enough protein. (more protein in your diet will greatly enhance your metabolism, by the thermic effect of food (TEF).

So look at these things before cutting carbs. Cutting carbs(or fats) can shut down the production of certain hormones such as testosterone, leptin, and effect the adrenal, hypothalamus and pituitary glands of women effecting the release of crucial hormones.

Tip: Stick to unprocessed carbs (lentils, beans, rice, potatoes etc). Best time to have then is 1 to 2 hours post workout.

If you would like a free training session to learn some of the essential exercises to burn fat successfully. You can schedule your free appointment here. 

 

Myth #3

Myth: If your not sore the day after your workout your not working hard enough.

Not true. Not being able to walk the next day is not a good indicator of the quality of a workout. Soreness occurs simply because there is a new stimilus being introduced to your body.

The soreness that occurs the days after is actually called DOMS (Delayed onset muscle soreness). As you get more advanced you will not get as sore after workouts as you once did, but this doesn’t mean your not going to progress. Your body has simply gotten use to the stimulus.  Now this doesn’t mean you should change up your routine every 3 to 4 weeks, you definitely should BUT just because your not sore after every single workout doesn’t mean your training wrong. Don’t try to change everything all of a sudden.

Studies have shown that there are many factors that play into the effectiveness of a training program so simply judging a workout solely on how sore you are is leaving a lot of progress on the table.

 

There you have it! Myths Debunked!

Luis,

If you would like a free training session to learn some of the essential exercises to burn fat successfully. You can schedule your free appointment here. 

 

 

 

There are tons of exercises you could use to develop the glutes. One search on youtube for “glute exercises” yields 124,000 results.

 

But lets be honest we don’t have enough time to test them all out, nor do you have time to learn the correct form and technique on your own. Thats why its important to proper training instruction from a professional your cut the learning curve in half a speed up results drastically then going trying to figure it all yourself.

If you would like a complete free zero commitment training session to see what just how fast you can transform with the right coaching go here.

No on to this unknown move for blasting the glutes and building a stronger sexier posterior…….

Its called a landmine squat & RDL its a combination move that combines two of the best leg exercises there is with a highly effective yet under appreciated tool, the landmine.

Using this set up your able to blast the glutes but also the quadriceps, hamstrings and erector spine muscle (the lower back region). This also helps develop strength in key areas to prevent lower back pain and allows for practice on very important function movement patterns without having to load your back with a barbell.

Use this move to add strength and size to your glutes and the other major muscle in the legs (hamstrings and quadriceps).

Tips:

  • Keep a straight back for the RDL
  • Squeeze your glutes at the bottom when your back is parellel with the ground to come back up.
  • Use a V grip attachment to make grabbing the bar much much easier.

Landmine Squat/RDL Workout

4 sets 5,7,10,12

(start heavy then subtract weight every set)

For a FREE one on one session to learn the proper form contact our training staff at Get Fit Wellington. 

Bone broth is powerful and important towards having a solid nutrition strategy and peak performance and health. Especially as we age, the need for these amino acids (proline, glutamine, glycine and arginine) become very important toward everyday life and maintaining a healthy liver and gut as well as having tighter and more toned skin!

 

Here’s a simple beef bone broth recipe: by 

INGREDIENTS

  • 4 pounds beef bones, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher)
  • 2 medium unpeeled carrots, cut into 2-inch pieces
  • 1 medium leek, end trimmed, cut into 2-inch pieces
  • 1 medium onion, quartered
  • 1 garlic head, halved crosswise
  • 2 celery stalks, cut into 2-inch pieces
  • 2 bay leaves
  • 2 tablespoons black peppercorns
  • 1 tablespoon cider vinegar

Directions here

Want to learn how to incorporate bone broth and other healthy superfoods in your diet?

Come in for a nutrfit analysis to get your nutrition plan set for success! Book your appointment here!