Strickland Fitness

Working out with a partner has many advantages. If you are looking to build muscle, you will need to lift heavy weights. Having a workout partner guarantees you a spot for every rep of every set and they can push you through the exercise when it gets tough. Even if you are lifting light weights trying to get that summer toned body, your partner can be there every step of the way keeping you accountable for a solid workout. Sometimes it’s hard to make to the gym on your own account. If you know there is someone waiting to meet you there, you are more likely to make it every time. The days you don’t feel like going, you will have a buddy to spark the fire you need.

A good workout partner can be your girlfriend or boyfriend, husband or wife, co-worker, or neighborhood friend. I workout with my fiancé and it is a blast. It gives us a chance to spend some time outside of the house and away from all the stresses of daily life. We laugh and have a great time while working towards our fitness goals. Even as a fitness professional, I need a little push. I also can’t see my form while doing an exercise. She is there to push me and help me keep great form.

There is a natural competition that happens between humans. I train individuals and partners. The tendency is for the ones working out together to want to do a little bit better which makes them work out that much harder. You can also have contests to fuel your workouts. If you want to lose weight, see who can lose weight faster. Try slowly making progress on your runs together.

If you don’t make it to the gym as much as you would like or you are not getting the results you want, try adding a partner to your workout. Not one that you spend talking to the whole time, but someone who will push you, help you, and create an exciting and enjoyable workout experience on the way to your goals.

If I stand on one leg and the leg I am standing on is moving, can I still be balanced? The answer is yes. One definition of balance (which we will use for the purpose of this post) is: The ability to maintain bodily equilibrium. This means you don’t have to be completely still to be balanced. However, you need to be in complete control to be balanced.

When I start working with a client, one of the first things I go through is learning how to balance. I do a lot of exercises which makes the body use small stabilizing muscles to help complete the exercise. The client must know how to balance correctly to gain the benefits of these types of exercises. This knowledge helps in everyday life as well as sports and recreational activities.

Let’s learn the first step to good balance. In order to be in a balanced position, you have to activate your core. I will go into the definition of “core” and what it really means in a later post. What this means for you right now is controlling the center of your body. Keeping the center of your body (center of gravity) still will facilitate balance. Now, when I ask a client to stand on one leg, the first thing they do is put out their arms to the side of their body and then begin to lift one leg. This action of putting their arms out to the side has initiated the concept of counter-balance, not balance. Our tendency is to use our arms to add a little weight to each side which we can use to try and help us stay stable. Using this method of balance might keep you on one leg, but it does NOT mean you are balanced.

The legs are equipped with lots of little muscles which help stabilize the ankles, knees, and hips. It’s these muscles that should be used in complete balance. So with the standing on one leg example, the muscles in the leg should contract and relax as needed to keep you standing.

Let’s give it a shot. Stand on one leg and concentrate on keeping your arms relaxed and the center of your body completely still. Once your center is not moving, you should feel some small contractions in your legs which helps you stay in that position. If your upper body is not moving and you are standing on one leg, you are balanced.

You can use this concept in many things in life. If you are a skier or snowboarder, the next time you hit the mountain, concentrate on keeping your center still and let the legs do the work. It will definitely help you stay dry! If you like doing yoga and you can’t seem to stay in a pose without falling, think about activating your core and you will be like a statue.

Take it outside

Tired of looking at the same stuff at the gym? Getting bored with the same old exercises and the same old routine? Try making a scenery change.

Most of us use the gym as our primary place to work out. It is incredible how amazing it feels to hit the beach for a run instead of the treadmill. Don’t live near the beach? Head to the park or nearest school track for your next run. The fresh air and change of environment will spark a new exhilaration in your workout. Hearing the natural sounds of the park or beach can give you the peace of mind that the murmurs of local gossip can’t. You can really get in touch with your body.

You don’t always need the apparatuses that the gym offers to get a solid workout. A few dumbbells and elastic bands will do just fine. I love taking my clients to the beach and doing some interval sprints in the sand and some light resistance training with elastics and dumbbells. Doing some stretches after a great workout to the sound of crashing waves revitalizes the body the way a crowded gym floor cannot.

If you are used to taking a stroll down at the beach or through the local park, speed it up a little bit and you now have a nice cardio workout. A great exercise session isn’t where you do it; It’s what you do.

If you have been trying to lose weight and it just doesn’t seem to be working, read this carefully. Our bodies don’t want any extra weight that is not needed. Our bodies want to carry a weight that allows us to move comfortably and freely throughout our lives. Our bodies do not want extra weight that will cause high blood pressure, heart disease, and high cholesterol. We as people do not want extra weight that makes us feel bad and makes us spend more money on clothes because our sizes keep changing. Your body wants to be at the weight you want it to be at and it is built to be that way. You just have to do a few simple things to help it along.

Now, I know most people that are reading this are thinking that if it was so simple then I wouldn’t be in the position to have to lose weight. Well, to clarify, the things you have to do are simple. The implementation and dedication to these things are more difficult. What are these simple things: Resistance training, cardiovascular training, and healthy nutrition. That’s it! Actively bringing these 3 things into your life will get you to your goal weight. Your hard work and dedication with these 3 things is the recipe for weight loss and overall good health.  

I will discuss these key points in great detail in the following posts. If you have any questions, feel free to email me or leave a comment and I will post it with your answer.

Cardiovascular training or otherwise known as cardio is very important to overall fitness. It is one of the key factors in weight loss and helps in the prevention of high blood pressure and heart related illnesses such as heart disease. Anything that raises your heart rate can be considered cardio training.

Some popular cardio exercises are swimming, running, and biking. Gyms offer a wide variety of cardio machines such as elliptical, treadmills, rowing, biking, and stair steppers. All of these can be good cardiovascular training machines. The key is knowing what to do on them. I don’t mean how to use them, but how your heart and breathing should react. There are many factors involved in doing the right cardio for you. I could write many articles on this (which I will), but I will start with this tip: Cardio training should be done 3-5 times a week. 30 minutes to an hour is plenty depending on your fitness level. For some, riding a stationary bike is boring so they stop doing it and cardio all together. Find an exercise you enjoy. You should look forward to going to the gym, outside, or in the pool to train your heart.

I will write more entries about the specifics of cardio training and knowing exactly what to do to get the most out of your exercise session. A healthy heart is the most important part of a healthy body!