LiveWELL Success Story

JANE PASTORE COLEMAN

Why did you get started at LiveWELL?
I was traveling a lot and even though I worked out at hotels, etc., eating out was a challenge with maintaining my weight. I needed to lose the extra weight I put on. I started here due to a flyer I saw on Facebook. I have tried lots of gyms over the years and was extremely satisfied at how much they mix things up in your routine to give you maximum results. I also like that they give you alternative moves if the one they show is too challenging.

What made you stay?
I definitely increased my muscle tone, strength, along with weight loss. I had the best results of any gym I have ever belonged to. It was a good, supervised workout making sure your form is correct to prevent injuries. They start with a good warmup and they follow up at the end with a foam roller which saved me a great deal from having chiropractic appointments.

How did reaching a goal make you feel?
I could not do more than 2 push-ups when I first started; today I did 3 sets of 10 reps. I feel so much better (about) the way I look now being leaner.

What makes LiveWELL different?
Since it's family owned and operated, the sincerity and quality of help comes through in the training.

Weekend Warrior Workout


Here's another one for you!

Next week in the Semi-Private Session line-up we have a fan favorite: Deck of Cards! Lay out a deck of cards and turn them over one at a time. Draw a 7 of hearts? Do seven push-ups. 5 of hearts next? You guessed it! 5 more push-ups! Draw a Joker? 5-10 burpees--your call on how many! Finish the deck and aim for 30-35 minutes max!

Grab a deck of cards and have fun!

Exercise:                                                                                                      
Hearts--Push-ups                                                                                     
Spades--Jump Lunges or Reverse Lunges (ea. side)            
Clubs--Jump Squats or Bodyweight Speed Squats                
Diamonds--2 Pt. Row (ea. side)                                                

LiveWELL!

Weekend Warrior Workout

New to the LiveWELL Blog!

Check here for Weekend Warrior Workouts! We'll post a workout that we hope you can use over the weekend if you can't make it in to the gym. Also, they'll always be here so that you have access to a good workout if you take a work trip, a vacation, or just can't make it to LiveWELL for a few days!

We'll also try to make these workouts that you can do with minimal equipment. If ever there is an exercise that you don't know how to perform, please shoot us an e-mail reply or ask us the next time you're in.

Here is our FIRST Weekend Warrior Workout:


Exercise                         Sets x Reps

1A Push-ups                      3 x 12
1B Single Leg Bridges         3 x 12 (each side)

2A Jump Squats                 3 x 12
2B Plank-to-Side-Plank       3 x 12 (each side)

3A Bear Crawl                     3 x 1 (lap)
3B Prone Cobras                     3 x 12


Go get it, Weekend Warrior!

Exercise Tempo: Does is matter?

By LiveWELL Coach Chris Collins, CPT

What is there to training? You just go into the gym, throw some weight around, count your reps, jump on some boxes, and leave the gym as if your workout just inspired a made for TV movie. Right?
Not so fast my friend!

Just as you can vary your workout with exercise order, number of repetitions, joint angles, and load, there is another factor that you can adjust to further tweak your exercises and workouts. You may not pay much attention to tempo, but slowing down, as well as lifting explosively, can each produce different physiological effects depending on exercise history and goals.

For those new to exercise, it’s important to lift slowly, both to “groove” muscle patterns and to allow muscle tissue to adapt to external resistance. To that end, a cadence of 4-2-1 is recommended, with the first number indicating the eccentric (lowering), the second the isometric (static), and the third the concentric (lifting) portions of each repetition.

The 2-0-2 second repetition cadence is most commonly associated with hypertrophy training, which is training designed to increase muscle size and density. Warning, the following paragraph contains a little science…

Cellularly, your muscles are composed of strands of interlocking nodules that attach and cling to each other as your muscles contract. When your muscles elongate under load (the eccentric, lowering portion), those same attachment sites create micro tears in muscle tissue, stimulating growth as they are forced to unhook and slide back into resting position.

On the other side of the tempo spectrum, there is the more quick, explosive repetition cadence, 1-0-1, which recruits more motor units, specifically type II white muscle fibers. I like to picture your brain, knowing that you want to lift something quick, telling those muscles responsible for the lift, “hey we need all we can to get this weight up. We need the biggest and quickest up front!”

With explosive lifts and tempo, it’s important that you have sufficient mobility to do the exercise correctly. It is also important that you give your body a chance to adapt to explosive demands, which can be demanding on the central nervous system. Make sure you give yourself plenty of rest, so you don’t compromise your next session. You want to be 100%.

Don’t leave your training to chance. The next time you walk into the gym, use some of these cadences to force your muscles to adapt to these tempo demands, and watch for the results.

     Try the PT Experience    

Try us out for 30 Days without any commitment for $69!

What is in the 30 Day PT Experience:

  • Functional Movement Screen
  • Fitness Assessment
  • Program Design
  • Open Club Use
  • Unlimited Team Training Classes
  • 4 Semi-Private Personal Training Sessions

 

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