Custom Fitness Concepts

Are you someone who exercises on a regular basis but throws out your back when lifting something like groceries or a child? Have you ever been on a plane and struggled to lift your suitcase above your head to place it in the overhead bin?

If so, you know what it means to be functionally UN-fit.

Functional fitness – defined

Fitness professionals consider “functional fitness” as exercises for everyday life. Functional exercises focus on preparing your body to do normal, everyday activities. In real life, weight doesn’t move along a track and isn’t guided by a wire, like it does on a machine found at the gym. In real life – there are curbs, cracks, bumps and other inconsistencies in the sidewalks and roads that you run on, unlike the treadmill.

Being functionally fit means that you can perform the everyday physical tasks in your life without increasing the exposure to injuries. It even means being able to handle unforeseen events such as a slip on ice or a fall in the bathtub without serious, or even a minor injury.

So how do you get functionally fit?

Many people exercise with a particular goal in mind (such as losing weight, bulking up or even training for a race), but oftentimes this type of training leaves us unfit in other important ways.  In order to be functionally fit, you must become comfortable in moving your body in ways that your body was meant to be moved.

The key to becoming functionally fit is to vary the way you do your exercises.  For example, hold a 10-20 lbs dumbbell in one hand and nothing in the other, while doing lunges.  This extra weight on one side, causes the center of gravity to shift, which engages the core more and causes all the muscles performing the exercise to work extra hard to maintain proper form.

Another example to try:  Start with shoulder presses with two dumbbells extended over your head, however, perform all the reps with one arm while holding the other in place (over the head).  Then switch before taking your break.  By training your muscles to work independently, you increase your functional fitness.

Sounds difficult to do?  It’s really not – with the right training regimen and guidance.

How does boot camp promote functional fitness?

Functional fitness is one of our primary areas of focus at our boot camp program , and there are two primary benefits to using boot camp to get functionally fit:

Benefit #1 – Variation

One of the most common problems our clients run into BEFORE they join boot camp is boredom.  This occurs before they are generally stuck in a rut of doing the same exercises over and over again the same way every single time.  At boot camp we cure this problem but creating unique exercises and more importantly unique ways of doing them!

Benefit #2 – No Machines

At boot camp, there are no machines, no pulleys, no wheels or guides.  This means it’s you pushing your body and using your muscles, your core, your balance and stability to get the job done.

Varying not only the exercises themselves, but the types of exercises being done will help ensure you build a functionally fit body.  So, next time you slip on some ice and do that unexpected deep knee lunge, you WON’T hurt anything but your pride!

I know, I know, of course you really want to lose weight. Everyone really wants to lose weight. Maybe a better question should be:

Are you willing to do what it takes to lose weight?

This doesn’t mean jumping on the latest fad diet plan, putting in a solid 20 minutes of exercise here and there, or paying money for home equipment that will later turn into clothes hangers.

This means, first and foremost, understanding what it takes to lose weight Know how to eat the right foods, know what kind of exercise programs work and how to do them, and finally implementing these things. It means having willpower to do these things consistently for the rest of your life, not only until you lose the weight.

If you are still not sure exactly what I mean, don’t worry I’ll explain…

The secret everyone seems to miss

Often when dieting and trying to lose weight, we get focused on how many calories we burn in an hour, but then forget later to count how many calories are in the ice cream, beer or cheese fries at meal time.

That’s right – here’ the secret:  The biggest key to long-term weight loss is managing “calories in vs. calories out”.

It’s that simple.

If you burn more calories than you take in, you’ll lose weight. Of course, there are many ways to go about this; you can starve yourself and work out excessively, and you’ll lose weight. You’ll be tired and hungry all the time, in addition to the damage you’ll do to your body, but you will lose weight.

A better option is to eat the right foods, and do the right exercises so that you give your body fuel and nutrients, while burning off the right amount of calories.  But how do you track these?

Step 1:  Get a BodyBugg

We don’t get any money for endorsing it, but the BodyBugg is something every person who wants to lose weight should have.  These devices are no bigger than a watch or a small iPod and will help you keep close track of how many calories you burn throughout the day.

Step 2:  Commit to an exercise routine

If you are serious about losing weight and getting into shape, then you need to be serious about what you need to do and understand that diet and exercise are the two most important factors in weight loss.

This means finding the right exercises for you and your goals, and most importantly, doing them on a regular basis. If you have a well-developed fitness routine, a great support system, and the motivation to keep doing it, you will succeed.

Step 3:  Monitor what you eat

So often we sabotage our efforts to lose weight, often unintentionally. If you are serious about losing weight and getting into shape, then get started today by counting calories in and comparing it to what your caloric output is.

Remember, to lose weight and keep it off, it’s important to understand that these techniques should be for life. By doing it the right way, not only will you lose weight, but you’ll also feel and look much better.

We hear this phrase all the time, and may even own shoes which are supposedly built just for the task, but do we really understand the concept of cross training?  Cross training can be especially confusing for those new to fitness, but it’s not hard to understand once you learn a bit about it, and you can easily learn how to make it a part of your exercise program.

Cross training – explanation and benefits

Cross training is simply adding another sport or exercise to your routine in addition to your main sport. It basically supplements your program and has a lot of benefits, especially to those who tend to do the same thing over and over, such as running.

For one thing, it helps keep your muscles balanced. When you run or do any other exercise over and over, you are essentially working the same muscle groups over and over, which means those are strong, but any muscles you don’t work will be weaker, which can lead to injury.

Since many cross training activities are cardio exercises, when you cross train, you’ll be giving your heart an extra workout, thus improving your heart, which is always a benefit.

Another big benefit of cross training is that it will lessen exercise boredom, which can happen to even the most active exercisers. Less boredom equals more motivation, so if you are someone who isn’t thrilled with the idea of physical activity, anything to reduce doing the same tired thing over and over again is like a breath of fresh air.

Is cross training really necessary?

While you can certainly get fit without it, cross training is a great addition to any work out. There are many different types of cross training, and you can do anything from low impact activities such as swimming or other water sports, to an exercise bike. Anything that will keep your body moving, your muscles balanced and boredom at bay can work wonders on your state of mind, not to mention the state of your overall fitness level.

Tips for getting started

Before you get started with any exercise program, you should of course consult your doctor, and if you have access to a trainer or other fitness professional, they can guide you in the right direction to get you fit and healthy in no time.

An expert can guide you in the right direction, as well as tell you which moves will fit in best with your plan. They’ll also be able to assure that you do the move correctly, which is the number one way to avoid injury.

Cross training can be a big benefit to those trying to get fit, and is especially beneficial to reduce boredom, keep you going and help you avoid injury. It’s a great way to keep your routine fresh and fun, and is a great step in the right direction to overall better health, and feeling better about yourself.

Your body’s “core” is the group of muscles that make up your mid section, to include your stomach and lower back. This is where your center of gravity is located, and also where all of your body’s movements start.  Whether you are lifting your toddler or going for a 5 mile run, your core is the origin of these movements.

The importance of a strong core

Many people often overlook this area of their body in their fitness routines; unless they are trying to get those elusive six-pack abs we all strive for. Tight muscles are not the only reason to keep your core strong, however, and there are many benefits that outweigh the most common reason people work out the middle of their bodies.

Since your core is the center of your body’s motion, it makes sense that you would want it to be as strong as possible. When you have strong core muscles, the rest of your body works together well, leading to better fitness and less injury.

Core exercises are also a great way to alleviate lower back pain, as well as improve your balance, and as an added bonus, will tighten and tone your abs, resulting in that six-pack we all long for.

How to get a strong core

There are several muscles in your core and each layer needs to be worked properly for optimum performance. You can target each muscle separately, or you can work them all at once, although some experts say this is a less effective approach. Finding exercises that work all of your core muscles will give you the most effective work out.

Typical core exercises are things like crunches, sit ups, planks , and even squats. Like any workout, you should start slow to focus on form as well as avoid injuryThis can be tricky at first, especially if you’re a beginner, but the wrong movements are a surefire way to end up hurting yourself.

A tip that can help avoid injury

Before attempting any kind of core exercises on your own, you should consult a fitness professional who can not only tell you which movements will be most helpful to you and your routine based on your fitness goals, but will also help you prevent injury. This will not only make your program more fun, but less stressful as well. And if you are in a CFC bootcamp, you can rest assured our personal trainers will help you with this.

Doing core exercises should be an important part of your fitness routine, and you should do them regularly in order to get in shape, stay in shape and be in overall better health. Once you start doing these, you’ll be amazed at just how much better you look and feel.

If you can’t get to the gym, then P90X, Insanity, or programs that are similar sure seem like a good alternative. There are definite benefits of these programs, but they aren’t for everyone, and if you’re starting from scratch, you should be careful that you don’t hurt yourself first.

Growing popularity of P09X and Cross Fit

These extreme training programs are becoming so popular because they provide a great workout for those who have busy schedules, or those who are gym shy and don’t want to work out in front of other people. While they aren’t cheap, once you’ve purchased the video programs, you don’t have the ongoing fees associated with gyms and training programs, so if you lack motivation initially and want to come back to it a year from now, you can. That doesn’t make these perfect exercise programs; they’re far from it to be exact.

The devil is in the details – your form is VERY important!

The biggest problem with these programs, and the reason they aren’t so great for the average person, is that watching a video an listening to a personal trainer tell you do something is not the same as having a trainer live and in person working with you.

If you’re in your living room listening to a guy on your TV tell you to “bend your elbow 90 degrees”, you’ll bend it to what you think is 90 degrees and move on to the next exercise. If you did it right, great, but if you don’t, the guy on TV can’t tell you that you did it wrong or instruct you how to do it right.

This creates several potential problems:

• You may not being doing the exercises correctly, meaning you may not be getting the benefits you’re hoping for, and even worse, you run the risk of injury.
• Maybe you’re doing it right, but if you’re doing it wrong, best case you do the same moves over and over and don’t get the benefits, worse case you injure yourself.
• Neither of these options is ideal, and chances are if you aren’t very fitness minded, you won’t do it correctly.

Cross Fit is similar in the fact that while it is a great program, and it has plenty of benefits, without a trainer telling you what to do, you run the same risks if you take on any fitness program on your own. If you don’t have actual live support, you run all those same risks.

What can the group do for you?

The other thing these programs lack is the group dynamic that comes from having an actual trainer and other participants there to support and motivate you. A personal trainer can change things up if necessary, and keep it interesting. A trainer on a TV repeats himself every day. It can get boring, and for this reason, the results you see on TV are not typical. Not even close.

When you work out in front of the TV, it can be easy to take shortcuts, stop early, or simply skip. But when you workout as part of a group, you make relationships with others that help inspire you as well as hold you accountable.  If you are not there, they notice.

So before you decide which route to take, you must first decide if you are serious. If so, you should do it the right way. Only you can decide what that is.

Anytime there is a new fitness fad, anyone and everyone who wants to get in shape thinks they can do these new programs and get fit super fast. Activities such as Mixed Martial Arts and Brazilian Jiu Jitsu (BJJ) are prime examples of this.

Don’t get me wrong; these are great programs and they can work, but for most people, this is not the best route to take if you’re looking to “get” fit. These are serious programs that require both technique and physical fitness to gain any benefits. It takes a lot of time (years in fact) to master these skills.

For those looking to get in shape in time for a wedding or other important event, these won’t do it for you. These kinds of exercise programs are definitely not for the weekend warrior; they are for those who are serious about the sport and being fit.

Safety considerations

If you venture into these without the techniques necessary to succeed, you run the risk of serious injury, in addition to wasting time doing moves that aren’t as easy or effective as they seem.  These types of activities are marketed as fun, easy ways to get in shape, and they can be if you know what you’re doing. If you don’t however, they turn into a frustrating waste of time that could lead you to hurting yourself.

Tips for getting started on the right track

Instead of jumping into extreme sports right away, especially if you are not ready, we recommend simply getting in shape first.  I’m not saying you should discount these programs if you’re really interested in them, but to start with a program such as Boot Camp, where you’ll have trainers who can tell you how to do the moves correctly; you’ll have a strong support network of people that want to see you succeed instead of videos and classes where the only goal is to take your money.

Again, these are good programs that can provide great benefits, but if you don’t have the technique or skill to master them, they will not work for you.  And if you’re not physically ready, you can do more harm than good.

The reality of getting and staying fit

Don’t waste time or money on classes, videos and exercise programs because they’re popular and everyone seems to be doing them. Don’t listen to “get fit quick” promises from people who either can’t or have no interest in whether you succeed.

Get involved with people and programs that will teach you the correct way to do things. This will help you avoid injury, frustration and wasted time. For best results, you need a support network, the right skills, and physical fitness before you take on complicated programs. Otherwise, you’re wasting time, money and energy you simply don’t have to.

If you look at commercials for the latest home DVD workout programs, many of them promise you can change your life and get fit in as little as 60-90 days. If you’ve ever been on a diet or exercise program, this seems impossible.

Or is it?

The truth is that you can get fit quickly, but it’s not as simple as making a few changes to your diet and adding some exercise in where it fits in your schedule. It requires some serious effort, and if you’re a novice when it comes to getting in shape, these types of programs may not work for you. You’ll also need to be serious about changing your diet, and with the severe exercise plan, this can mean a lot of extreme changes all at once.

How to decide if extreme training is right for YOU

Read on for the some pros and cons of programs such as P90X, Insanity or any hardcore boot camp program you may find at your gym.

Pros:

• They get you in shape super fast, and yes, in as little as a few months if you’re serious.
• They provide a regular routine.
• You can do some of these programs in the comfort of your own home by yourself if you’d like.
• Once you’ve purchased a DVD program, you own it and there are no ongoing fees, so if you give up, you can go back to it again and again.

Cons:

• These are not easy programs, especially for beginners.
• Without proper instruction, you run the risk of injury.
• You must be able to follow the instruction of a “virtual trainer” in most cases.
• They require more time than many people want to spend on exercise.
• You must be very dedicated and motivated to complete these types of programs.
• Most people who start these types of fitness programs do not finish them.

The bottom line

These programs can work well for those who are serious about fitness and have enough of a background to be able to do the exercises correctly on their own. If you are extremely overweight or new to exercise, you will find these programs, whether at home or at your gym, to be very overwhelming, and the honest truth is that you probably will not be able to complete them.

A better bet for those who are new to the world of exercise is to enlist in the help of a certified training professional, either with one on one training sessions or a boot camp program that will ease you in slowly. You might not get super fit as quickly as these other programs promise, but you are much more likely to stick with something successful in moderation than something as strenuous and challenging as extreme exercise.

It’s not by accident that “extreme sports” programs are all over TV these days.  After all, this is America and we want the best results and we want them fast.  This is why you see so many infomercials selling P90x, Insanity and other similar workouts that promise “extreme” results.

But before you jump into one of these extreme training programs, you should consider a few things, not the least of which is your personal safety and the sustainability of such programs.

Why do P90x and Insanity have so much appeal?

For starters, the people who make these programs have great marketing people which will always help create a buzz.  But more than that, on the surface they appear to be “different” or “unique” which appeals to people who are frustrated with their weight, fitness level or general lack of commitment to staying in shape.  Maybe these people have joined a gym and exercised a few times a week, but didn’t see the results quickly enough or got bored so gave up, only to come back and try again later.  Many people go through this same cycle over and over, leading to constant losing and gaining weight with no real satisfaction.

Fighting this problem of “exercise boredom” is critical for long term fitness, which is why it is one of the core elements of our fitness boot camp program.  But doing this safely and with supervision we believe is more important than doing it in “extreme” fashion.

A word of caution about “extreme” exercise

There are many exercise programs out there that promise to get you in tiptop shape in no time. Programs such as P90X and Insanity are intense programs that, if followed correctly, can in fact do exactly that.

The problem is that “followed correctly” clause in there. These programs can be extremely hard to follow for a number of reasons:

• First of all, they are extremely intense, which is why they work so quickly.
• If you are new to exercise or not so fit however, you can easily injure yourself if you don’t do the exercises properly.
• They also require a lot of exercise, over hour a day or more in some cases.
• If you don’t do any exercise and suddenly try to do over an hour of extremely intense physical activity, you’re going to burn out, get bored or hurt yourself, none of which leads to the desired result.

So how can you lose weight and get fit at a reasonable pace that won’t have you giving up so quickly?

Our solution – boot camp!

A boot camp program is the perfect answer to this. With boot camp, you work directly with trainers, so you know you’ll be doing the exercises correctly, avoiding injury. You’ll have the constant motivation of your own personal trainer (link to personal trainer page), as well as other exercisers in your program, and if you get bored, your trainer can change the routine to keep you interested while keeping you on track to get fit.  You’ll get all the good parts of tough home programs or joining a gym, but with customization to your specific needs so that you’ll know it works.

Of course, boot camp may or may not work as quickly as these other programs, but if you follow the advice of your trainer and continue to do the work, you will see results, and that’s a guarantee.

If you’re serious about fitness, but you need a change of pace, don’t go back to programs that are too intense, or join a gym where you’re left to fend for yourself. Boot camp is all of these things wrapped up in one efficient and effective package that will keep you motivated and have you in the best shape of your life before you know it. That’s a promise.

I want to take a moment and explain the purpose and importance of counting and why we at boot camp make you do it. First and foremost, we do not make you count because we are trying to be a military ‘boot camp’ style program.

There are several important reasons we count during class:

1. The most important reason for counting is that it confirms for the instructor that you are breathing.  Breathing is an important part of exercise because it helps regulate oxygen flow to the muscles as well as to the brain.  Without oxygen you could very well pass out or, at a minimum, get the “cold sweats” followed by the “I am going to get sick” feeling.  In order to avoid this, your instructors want you to breathe.  Counting is the easiest way for us to ensure that you are breathing properly.  Many clients try to tell us that they can’t breathe and count at the same time.  While they might feel this way, in actuality, counting out loud will regulate your breathing and ensures you are breathing properly.

To explain this further: Each exercise has a specific starting position, by moving through the proper range of motion, and counting at the appropriate time during the repetition, you will automatically exhale and inhale at the proper time therefore get the most out of each repetition. (Remember, the rule is to exhale during the effort).

2. Counting will also help you get the most out of your workout by forcing you to focus.  There are a lot of things that you should be focused on during exercise.  Things like: having good form for each rep, concentrating on the muscle that you are supposed to be working, breathing properly, etc.  By counting, you obviously have to pay attention to the number your counting and this will help you, focus on what you are there for.  I can already hear some of you saying, “Well, if we are talking, then you know we are breathing.” Well, yes, you’re right, but how focused can you really be if you are talking?

Author Bio:

Tom Kalka is the owner of Custom Fitness Concepts, a Virginia personal training company.  To learn more about great programs like fitness boot camps or to try a free class visit them online today.

Is your age making it harder to get to the gym? Or do things like arthritis, bad knees, a bad back, or a ‘clicking’ noise in a joint prevent you from exercising regularly?

“You’re young, you just don’t understand what it’s like to be old! My knees hurt, my back hurts and there is no way I can do that.”

This is one of the most popular phrases I hear about why someone “can’t” exercise. The reality is these are the folks that need to exercise the most! This is actually an excuse as to why someone won’t exercise, not a reason why they can’t.

Exercise does so much good for the body; it simply blows my mind to know that so many people do not do it, or do not do it consistently enough. Personally, I do not consider myself to be an exercise freak, but I do understand and enjoy all the benefits of exercise which motivates me to be consistent with it.

I know that when I take an extended time off of exercising, I feel the effects of not maintaining a regular routine. Overall I have less energy, I feel more fatigued generally, I just feel weak and for lack of a better word, “Blah”. The way I feel is not the only thing affected either, I am much more likely to make bad choices when eating and I’ll spend more time than usual in front of the TV. Without a routine, it is harder for me to get up in the mornings too.

I also know that when I neglect my resistance training (weight training), my knees hurt more and I develop a ‘clicking’ inside both my shoulder and my knees. In addition, I dread going back to the gym knowing how much weaker I’ll be.

I, as most of you likely do, already have a very busy, hectic lifestyle and I know that having unnecessary aches and pains are not going to enhance my lifestyle. So, I am willing to do what I need to do in order to prevent these aches and pains as well as avoiding all the preventable diseases and health issues associated with not exercising on a regular basis.

The point is this. I know what exercising does for me. It keeps me in shape for life. Yes, I like to challenge myself every so often with a race or an event, but generally, I exercise so I do not get those ‘old people pains.’ So, maybe I don’t understand what those ‘old’ people are talking about and maybe I don’t understand how bad it really is when you have them. But I do know, that I am willing to put the time and effort into NOT experiencing them, are you?

Author Bio:

If you are guilty of using any of these excuses for skipping a trip to the gym, it might be time to hire a personal trainer. Custom Fitness Concepts is your Virginia fitness training experts.