Pivotal Fitness http://pivotalfitness.com Get Fit. Stay Fit. Perfect Fit. Pivotal Fitness. Mon, 08 Feb 2016 21:14:13 +0000 en-US hourly 1 Consistency Is The Key To Success http://pivotalfitness.com/1154-2/ Mon, 08 Feb 2016 21:14:13 +0000 http://pivotalfitness.com/?p=1154 Now that you have a good start, don’t stop! The Secret Weapon? Consistency! What happens to your body when those resolutions go south and you stop exercising?   Sorry gang…if you think you can take a break, stop exercising, and “just stay the same”’ for a while, think again. Those gains are not permanent. They slip away much faster than we like to think. The benefits of exercise range from immediate to long term. Some benefits take consistency to develop, others take just weeks to develop, and still others happen […]

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Now that you have a good start, don’t stop!

The Secret Weapon? Consistency!

What happens to your body when those resolutions go south and you stop exercising?

 

Sorry gang…if you think you can take a break, stop exercising, and “just stay the same”’ for a while, think again. Those gains are not permanent. They slip away much faster than we like to think.

The benefits of exercise range from immediate to long term. Some benefits take consistency to develop, others take just weeks to develop, and still others happen during or after each exercise session.

Immediate benefits!

Your mood improves.

Exercise increases levels of serotonin, the same brain chemical that antidepressant drugs target to stimulate to fight off depression and anxiety. Endorphins are feel-good drugs that create the feeling of wellbeing and happiness. Your day can always improve with exercise. Dopamine, the “reward chemical” that is secreted in response to any form of pleasure is another beneficial hormone secreted (Craft, Perna, 2004, Broman-Fulks, Berman, Rabian, Webster 2004).

Blood pressure drops.

Those annoying children or co-workers don’t seem so bad after a workout.

Blood sugar improves. Exercise will help regulate energy swings, facilitating in weight loss or maintenance, and also makes it easier to eat healthier, which in turn reinforces the cycle of wellbeing.

Your metabolism gets a boost.

Both cardio-based-interval workouts and strength workouts have been shown to increase the amount of oxygen burned, thus calories burned, when the workout is completed for a period of 2 to 48 hours. The phenomenon is called EPOC: excess post-exercise oxygen consumption: the amount of oxygen required to restore your body to it’s normal, resting level of metabolic function, or homeostasis. EPOC is highest in intense workouts such as strength or interval training.

 

Big Benefits; 2-4 weeks of consistency, and beyond!

Better body composition.

Through consistency your body composition will change to include more lean muscle mass and less fat mass.

Decreased incidences of vascular disease including heart attacks and strokes.

Being physically active will help you avoid and/or manage a variety of health problems. It helps lower triglyceride levels of the blood, boosts HDL cholesterol (the “good” cholesterol), to name just 2: this is a wide topic broadly researched.

Better glucose metabolism.

Glucose metabolism is an important risk factor for both cardiovascular disease and diabetes. Both aerobic conditioning and strength training were found to positively effect glucose metabolism. This positive outcome in training has been shown to be true for those who have both decreased body fat through training, and those who have not (Hurley et al, 1988, Smutok, Reece, & Kokinos, 19993).

Decreased incidence and risk of diabetes.

Regular exercise plays an important role in the maintenance of blood sugar levels. Exercise is the fastest, most powerful ways to lower your insulin and leptin resistance. Exercise is so powerful in the benefits of preventing and even reversing diabetes, it should be the primary focus of our society: Type 2 diabetes is largely a disease that is avoidable and lifestyle related (diabetes.org).

Increased bone mass.

One of the best ways, and arguably THE best way to strengthen your bones and prevent osteoporosis is by getting regular exercise. The three types of exercise that help build bones are weight-bearing exercise, strength training, and flexibility exercises. Weight bearing exercises include hiking, walking, running, dancing, etc. Swimming is great for your heart and lungs and easy on the joints, but does not help increase bone mass. Bicycling has been shown to increase bone mass in the hips, but has minimal impact on the spine and femur. Cyclists should be supplementing their workouts with strength or a gravity based cardio program like walking or jogging. Strength training helps build bone around the entire body, and should be a priority for all adults: 2 to 3 times a week is recommended. Flexibility training not only keeps joints injury free, but also the tug on the muscle on the bone while stretching, can help promote the formation of osteoblasts (bone cell growth), (Kaspar, Seidi, Eeidlinger-Wilke, Ignatius, Claes, 2000).

Better function and less pain for those who suffer with arthritis.

Exercise is vital for those with arthritis. It not only helps to alleviate joint pain and stiffness, it contributes to keeping body weight down, strengthens muscles around the joint, helps maintain bone mass, helps with sleep, improves your balance, as well as the myriad of other physiological and psychological benefits cited (http://www.mayoclinic.org/arthritis/art-20047971).

Better memory and brain function

Don’t wait until you are a senior to take this one seriously. Exercising between the ages of 25 and 45 boosts the chemicals in the brain that support and prevent the degeneration of the hippocampus: an important center of the brain for memory and learning. Exercise has been shown to boost memory and the ability to do new tasks in seniors, but like many things, don’t wait until you lose it to try and get it back. That is a much more difficult path than being proactive. (Intlekofer, Cofman 2012).

Improved self-confidence.

Exercise has been proven to improve self-esteem and self-confidence regardless of age, gender, or body fat percentage. (Elavsky, 2010, Schmalz, 2007).

Better productivity.

Research confirms that consistent exercisers get more done than their peers (Schwartz, Hasson, 2011).

Better sleep.

Regular exercise will help you fall asleep faster and deepen your sleep. The caveat: don’t exercise too close to your bedtime; you may be too energized to fall asleep at your regular time. Have insomnia? Exercise has been shown to help those who already have a sleep disorder, however the process takes consistency (Baron, 2013).

Increased creativity.

Researchers noted that creativity is boosted post-workout (Steinberg, Sykes, 1997), and is further enhanced if that exercise was outdoors (Berman, Jonides, Kaplan, 2008).

Helps control addiction.

Dopamine, the reward chemical, often linked to substances like alcohol and drugs, is also released when exercising. It has been shown that short exercise sessions can effectively distract drug or alcohol addicts making them de-prioritize cravings in the short term (Brown, Abrantes, Read 2009) and has had similar effects on cigarette smokers (Taylor, Ussher, 2007). The coined phrase, “Positive Addition” associated with exercise, is linked to this hormone.

Affects and inspires others.

Studies have shown that exercising with others boosts performance. When subjects were paired up with a buddy, both partners improved their scores on the tests. Researchers found that being on a team boosted the athletes’ tolerance for pain. The fitness world is no different; even beginners were able to push harder when paired with a workout buddy (Irwin, Scornianchi, Kerr, 2012, Cohen, Ejsmond-Frey, Knight, Dunbar, 2010, Feltz, Irwin, Kerr 2012). For more on buddies, click HERE.

Once you stop a consistent exercise program, a cascade of negative events is almost immediate.

Immediate losses include

Your mood is at risk.

Your brain relies on the consistency of exercise in order to secrete all those feel-good hormones such as serotonin and endorphins. Without exercise, those hormones take a vacation.

Your metabolism will take a dive.

The same person with more muscle burns more calories per day. Add to that, the EPOC of a workout, and the body becomes an efficient calorie-burning machine. Take that away, and suddenly the calories that sustained you, are now going to become excessive, setting up the stage for weight and fat gains.

Through the first month:

Your cardio conditioning will disappear.

Once you get a good base from working out, it takes less effort to maintain it, and with good strategies, the time invested into your workout can decrease to keep your fitness from falling. If you stop altogether, a rapid decline in your endurance will be the first fall-out.

Strength begins to wane

You may feel your endurance decrease first, but it’s also the quickest thing you will get back if you start working out again. Strength losses are sneakier. The loss is a slow progression, not as noticeable from day to day…until that day when something happens making it painfully obvious how much you have lost. It is hard to build strength; if you can continue one thing during a busy time in your life, have it be a basic strength routine.

Your clothes get tight

If you add up a slower metabolism, less total activity, lack of endurance, losses in strength, higher blood sugar and insulin levels, it does not take a genius to see that increased body fat will be the result.

 

By Month Two and Three

It doesn’t seem fair, but within about 3 months, even the fittest friend you have who hits the skids will slide back to ground-zero. Even those lucky people with the best genetics are going to have similar losses.

 

Is There a Bare Minimum? What is optimal?

For someone without performance goals (i.e. not those who are training for a marathon or a century bike race for example), but those who are working out for wellness only, optimal is about 1 hour per day, most days of the week, with variety being the buzzword: some strength, some endurance, some intervals, some flexibility work throughout the week.

In 2013 the Surgeon General Report on Physical Activity and Health made their recommendation after plenty of heated debate. It was decided to recommend 30-45 minutes of exercise per day. The recommendations were dialed back from 60 minutes on most days in order to make the recommendation more do-able for the general population. It was argued that 60 minutes was too much time and most people would give up if the recommendations were too difficult. This debate, by the way, has been going on for decades.

With all that said, try for 60 minutes per day, and if your day is crazy, get 30 minutes in.

And the Bare Minimum?

You will minimize losses if your workouts are short and intense. You can maintain fitness for a limited amount of time if you do 3 x thirty-minute workouts per week that focus on strength and/or interval training. Combine the 2 (i.e. squat jumps for 60 seconds) and you have an effective workout that will keep the fitness decline at bay. Keep in mind though, that this kind of schedule is not optimal, but a good stop-gap for those weeks that are crazy busy.

Working out is the closest thing we have to a fountain of youth or a magic pill. The benefits far exceed the obvious of looking great. True health starts with your cells…starts inside and radiates outside. There is nothing else that is within your grasp that does so many good things to your body with such a minimal time investment. Exercise is the only magic we know, and consistency is the key.

 

Looking forward to seeing you at Pivotal Fitness or Eco Fitness today!

 

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Working Off the Calories http://pivotalfitness.com/1150-2/ Wed, 03 Feb 2016 17:15:43 +0000 http://pivotalfitness.com/?p=1150 Would this food labeling motivate you? In the UK, the Royal Society for Public Health (RSPH) is calling for food to have additional packaging labels that specify the amount of physical activity required to burn the calories that it contains. All foods are required to have labeling that specifies calories per serving as well as the nutritional content of the food (protein, fat, sugars, vitamins, minerals, etc.) The labeling suggested would show energy expenditure needed per serving to burn it off. For example, a 171-calorie bag of chips requires 19 […]

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Would this food labeling motivate you?

In the UK, the Royal Society for Public Health (RSPH) is calling for food to have additional packaging labels that specify the amount of physical activity required to burn the calories that it contains.

All foods are required to have labeling that specifies calories per serving as well as the nutritional content of the food (protein, fat, sugars, vitamins, minerals, etc.) The labeling suggested would show energy expenditure needed per serving to burn it off. For example, a 171-calorie bag of chips requires 19 minutes of jogging, 23 minutes of cycling or 13 minutes of swimming. A soda (not diet) would require 15 minutes of jogging, 23 minutes of cycling, and 13 minutes of swimming.

A survey by the RSPH of 2000 adults found that 60% of them would favor the activity equivalent labels with 53% of those surveyed declaring that those labels would spur them to eat less, make healthier choices, and do more physical exercise.

Here is an example of the caloric expenditure of some foods. What do you think? Should this kind of labeling be included on the foods that we buy?

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Diet Soda Disaster http://pivotalfitness.com/diet-soda-disaster/ Wed, 03 Feb 2016 17:03:35 +0000 http://pivotalfitness.com/?p=1146 You have decided to get your diet on track and get your body into shape. Since cutting out the empty calories of sugar is an important strategy, doesn’t it make sense that an artificial sweetener with no calories would be an awesome replacement? Replace 140+ calories of simple sugar with a no-calorie sweetener such as aspartame, saccharin, or sucralose. Seems logical, right?   The Body’s Physiologic-Logic Logic is not always the best predictor of what the body will do when hormones are involved (insulin in particular). It turns out, confirmed […]

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You have decided to get your diet on track and get your body into shape. Since cutting out the empty calories of sugar is an important strategy, doesn’t it make sense that an artificial sweetener with no calories would be an awesome replacement? Replace 140+ calories of simple sugar with a no-calorie sweetener such as aspartame, saccharin, or sucralose. Seems logical, right?

 

The Body’s Physiologic-Logic

Logic is not always the best predictor of what the body will do when hormones are involved (insulin in particular). It turns out, confirmed by research, that diet sodas actually sabotage weight loss and good health in many ways.

 

The numbers do not add up: cut out calories for a non-caloric substitute should work out to be a negative caloric balance resulting in weight loss. But when it comes to diet sodas, 1 + 1 does not equal 2. This drives researchers crazy—their logical minds want to know why, what and how; accordingly, there are plenty of studies. Cutting calories should equal weight loss, not weight gain. Thanks to insulin spikes and other physiologic responses, diet sodas will undermine your diet progress.

Diet Soda Disaster Results:

Insulin levels spike

Artificial sweeteners trigger the release of insulin, the hormone that opens the doors to fat cells telling them to store Store STORE calories even more than sugar. This hormonal response leads to weight gain every time.

Girth gain

Over the course of about a decade, researchers at the University of Texas saw this trend: participants who drank diet sodas experienced a 70% greater increase in waist circumference than non-soda drinkers. Additionally the diet soda drinkers who drank 2 or more sodas a day experienced a 500% greater increase in waist circumference.

Overeating

Those that drank diet sodas tended to rationalize that they could eat more, since they were cutting calories by their drink choice.

Metabolic Syndrome and Diabetes risks increase

Drinking a diet soda a day increases your risk of metabolic syndrome and diabetes by 36%. Metabolic syndrome is a cluster of symptoms including high blood pressure, elevated glucose levels, raised cholesterol levels, and an increase in waist circumference that puts people at a higher risk for heart disease, stroke, and diabetes.

Headache and migraine hazard

The sweeteners used in diet soda, particularly aspartame, are linked to headaches in certain people.

Your smile is spoiled

Habitual diet soda drinkers have the same level of tooth enamel erosion as a cocaine or meth user.

Accelerates and exaggerates the effects of alcohol

According to research from Northern Kentucky University, those who drank a diet sodas coupled with alcohol had a higher breath alcohol concentration than those who drank alcohol blended with a sugar beverage. They believe that the artificial sweetener is absorbed more quickly into the blood stream than sugar resulting in an exaggerated effect of alcohol, making drinking more dangerous.

Diet sodas are linked to depression

Diet soda drinkers who drink 4 cups or cans of soda a day are 30% more likely to develop depression than non-soda drinkers. In a study of 263,925 adults between 51 and 70 years of age, the individuals who drank diet soda were 30% more likely to be diagnosed with depression over a period of 10 years.

Raises risk of osteoporosis.

Diet soda has been found to leach calcium from bones, increasing the risk of osteoporosis. Diet soda drinkers were found to have 4% lower bone mineral density than other women who did not drink sodas. That may not sound like much, but a year of consistent weight training (3 times per week) for post-menopausal women can increase bone mass by an average of about 2% per year. Bone loss for non-exercising women (non-soda drinkers) averages about 1% per year but can exceed 4%. Once lost, bone mass is very hard to regain. The average bone loss for women from their 30s to the time of menopause is 10%, often reaching 20%. Drinking diet soda accelerates an already severe problem.

Increased incidence of heart attacks, strokes, etc.

The University of Miami and Columbia University studies found that diet soda drinkers were 43% more likely to have a vascular event such as a stroke, heart attack, or vascular death than non-diet soda drinkers.

Preterm delivery risk

In a study of almost 60,000 pregnant women in Denmark, 1 serving of a diet soda per day was linked with a 38% increased risk of preterm delivery and 4 servings a day increased that risk by 78%.

So what happens when you quit the diet soda habit?

 

* Migraines disappear and mental focus sharpens.

* Your taste buds will become more sensitive.

* The scale will finally start to move downward.

* Your bones will strengthen.

* You will look at food differently: to slice those calories out, cleaner eating is a must.

* You will handle alcohol better.

* Your fat storage button will be turned off. Insulin levels will equalize.

* Your diabetes risk will drop.

* Your risk for heart attack, strokes, and other vascular events will lessen.

* Your outlook in life will be better.

* Your pregnancy will be healthier.

* Your kidney function will improve.

* Your smile will be nicer!

 

Ditch diet drinks; replace them with water. Your health will improve dramatically with this one simple step!

 

 

 

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Success Strategy: Workout With a Buddy! http://pivotalfitness.com/success-strategy-workout-with-a-buddy/ Wed, 03 Feb 2016 01:38:30 +0000 http://pivotalfitness.com/?p=1143   The Buddy System isn’t just for boy and girl scouts. It is one of the important habits of successful weight loss losers, and a key ingredient to exercise adherence. Knowing that you have a buddy waiting for you at the gym is a strong catalyst to get you there. Benefits to working out with a partner Better Motivation It is a lot easier to hit the snooze button or go straight home after work, if it’s only you. Making that call to your workout buddy for no good reason […]

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The Buddy System isn’t just for boy and girl scouts. It is one of the important habits of successful weight loss losers, and a key ingredient to exercise adherence. Knowing that you have a buddy waiting for you at the gym is a strong catalyst to get you there.

Benefits to working out with a partner

Better Motivation

It is a lot easier to hit the snooze button or go straight home after work, if it’s only you. Making that call to your workout buddy for no good reason except you don’t feel like it or are tired is completely lame and you know it. Want to lose your workout partner to someone else? Text them your excuse: texting is for cowards.

1 + 1 = More Fun

Whether you are chatting on the treadmill, taking a class, or sharing your favorite butt exercises, it’s just more fun being with a buddy than working out alone.

You May Learn Something New Enhancing Results

Your buddy will probably have some exercises that they like to do and you will too. Swapping favorites and sharing information will not only make the workout more fun, it changes things up boosting workout gains.

You Will Push Each Other

Just being together will create the environment for trying a little harder. Even if you have a pact to keep it friendly, seeing your buddy try hard will make you try hard too. It is a synergistic positive environment that makes it fun, but also makes each of you push your boundaries.

Choosing your Buddy

Choose someone you want to spend time with.

Working out is a social interaction that will strengthen friendship bonds. It might go without saying that you should choose someone you want to spend time with, but just because someone goes to a gym does not automatically make them friendship material. You can never go wrong with choosing someone who is fun!

Choose someone with similar fitness goals

Having similar goals will solidify your long-term workout partnership. Having a goal, such as running a 5K, will strengthen your commitment to being workout buddies.

Choose someone who is at a similar fitness level.

Although you can have a buddy who is light years ahead of you, make sure the time spent at the gym will be similar. If you have a buddy who wants to do a 90-minute workout but your goals are to get 60 minutes in, you might consider someone who is closer to your goals. Which is not to say, if you are starting at the same time, you cannot leave when you feel done. But if they are doing 60 minutes of cardio, and you want to get strength training in after 30 minutes of cardio, you probably will end up workout out separately.

Choose someone who needs help getting to the gym

If you have a friend who really needs the consistency, do a good turn by being their buddy. This works really well if the two of you are going to join in on a class or small group workout. The expanded social network of a class or small group training as well as the ability to progress and regress the moves (make them harder or easier) makes classes and small group trainings a great place for many levels of fitness experience to congregate.

Can’t find a buddy? Engage with co-participants in small group trainings or group exercise classes.

There are lots of similarly minded people in those workout groups. Get to the class or workout early and stay afterwards to begin to cultivate friendships with the attendees and the coaches/teachers.

Join a Tribe

Red Zone and Forge are intense workouts that have camaraderie built in: the sense of “we are in this together, and we will make it through!” You do not have to be strong or fit to start; with any tribe, the beginners will struggle, and those who are stronger will cheer them on. Research confirms that social networks such as Red Zone and Forge work. Take advantage of these workouts being right in your home club.

 

Tips to be a Badass Buddy

* Don’t bail. Ever.

* Be in touch. Send reminders, wake up calls, share rides, whatever it takes.

* Be on Time. No matter what.

* Do your best. Always.

* Cheer your partner; they will be encouraged to do their best!

* Suggest ideas. Try new exercises, take a day to go outside the gym, try a class you never do; keep it fresh.

* Have a back-up plan. If your buddy is sick or traveling, have a Plan B in place.

* Be proactive. If you need to swap babysitting so that each of you can exercise independently, figure it out.

 

Pivotal Fitness is offering a 2 for 1 enrollment special to support you in your goals and encourage you to use the powerful tool of enlisting a fitness buddy. Fitness is more fun with your friends, and sticking to your plan has never been easier with our fabulous programming and your friends at your side. Take advantage of this offer and tell your friends. The more friends you have enlisted, the more consistent you will all be…and consistency is the key ingredient to reaching your goals. You will get there and have fun along the way!

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Resolution Solution http://pivotalfitness.com/1137-2/ Wed, 03 Feb 2016 01:29:49 +0000 http://pivotalfitness.com/?p=1137 Goal Proposition and Challenge—BE 17 AGAIN! Our alarming decrease in physical fitness and movement is not new. Showering blame on computers and smart phones can only go so far. The trend was first heralded in 1953. A LITTLE HISTORY In December 1953 Dr. Hans Kraus and Bonnie Prudden sounded the alarm about the poor state of youth fitness in America in the Journal of the American Association for Health, Physical Education, and Recreation. 2 years later they published another article in the New York State Journal of Medicine reporting the […]

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Goal Proposition and Challenge—BE 17 AGAIN!

Our alarming decrease in physical fitness and movement is not new. Showering blame on computers and smart phones can only go so far. The trend was first heralded in 1953.

A LITTLE HISTORY

In December 1953 Dr. Hans Kraus and Bonnie Prudden sounded the alarm about the poor state of youth fitness in America in the Journal of the American Association for Health, Physical Education, and Recreation. 2 years later they published another article in the New York State Journal of Medicine reporting the findings of a study of 4,400 students aged 6 to 16 in the United States, compared to 3,000 European students of the same age which created widespread concern about the physical fitness of America’s children compared to their European counterparts.

In June 1956 President Dwight D Eisenhower created the President’s Council on Youth Fitness with cabinet-level status. A month before taking office President John F. Kennedy published “The Soft American” in Sports Illustrated (Dec. 26, 1960) and shortly after taking office in 1961 changed the name to the President’s Council on Physical Fitness. In 1962 he published a second article in Sports Illustrated, “The Vigor we Need.” He unearthed an old executive order from the days of Theodore Roosevelt that challenged Marine officers to walk 50 miles in 20 hours, and challenged the White House staff to take a 50-mile hike. Attorney General Robert Kennedy accepted the challenge and did it wearing leather oxford shoes. Because of the Kennedy family, the Council began to gain legitimacy with the average American. By Jan. 9, 1963, President Kennedy had expanded the Council to adults of all ages renamed the organization the President’s Council on Physical Fitness.

In 1963 President Lyndon B. Johnson changed the name to The President’s Council on Physical Fitness and Sports to encourage lasting fitness gains through sports and games. He conducted the second national fitness survey in 1964 and based on those findings established the award for youth fitness, the beginnings of its signature program.

THE CHALLENGE: BE 17 AGAIN!

Strength is not something you lose with age, it’s lost with inactivity and disuse. You can be 17 again! Make this year your year to get back your 17-year-old body! (For 17-year-old skin you are on your own!).

Below are 4 tables outlining the parameters for the youth of America. The 50th Percentile Goals would be the first to shoot for, and once achieved, go for the 85th percentile numbers.

CASE EXAMPLE: a 17 Year Old Girl:

A 17-year-old girl, to pass the Presidential Challenge (85th percentile) would need to do:

Either 44 full curl-ups or 58 crunches, complete the shuttle run in 10 seconds, perform 8 inches or greater on the V-Sit Reach, run a mile in 8 minutes 15 seconds or faster, do one full pull up (from a full hang) and do 25 right-angle push ups (from her toes, not knees).

That is a tall order for a 17-year-old girl, or a woman at any age, but achievable for most people through consistent training.

Start with Benchmark 1: the 50th Percentile:

34 curl ups or 40 crunches, complete the shuttle run in 11 seconds, reach 4.5 inches in the V-Sit Reach, run a mile in 10 minutes 22 seconds, perform 1 pull up (from a full hang) or perform the Flexed-Arm Hang for 7 seconds, and do 16 right-angle Push-Ups.

One of the beauties of this program is that no equipment is necessary for training except for a place to do a pull up and space to run. That is also one of the downfalls: many of us need the aid of equipment to regress the exercises to ready ourselves for the challenge of body weight based exercise.

Red Zone and Forge, two of our premium programs at Pivotal Fitness will not only help you get your 17-year-old body back, but make it fun along the way. Both coached workouts complement each other with their focus on muscular endurance and body weight strength, 2 key components of the fitness challenge.

Get Your Baseline:

Initiate the challenge with baseline measurements: test yourself on each of the components and put the results aside. Have your body fat, skin fold, and girth measured; a Personal Trainer can perform all these tests for you. Plan on participating in Red Zone or Forge 3 days a week, with other fitness activities filling in the week’s gaps. These can be anything from Drive Cycle to Barre Classes to Yoga, to a walking program; make it fun and something you look forward to.

Monthly retest and compare your results.

Resolution and Goal Success depend on your consistency. Consistency is best achieved with a supportive network. Your workout buddies in your coached workouts become your tribe; you help each other get through it: a smile or a pat on the back is a human connection that makes consistency a joy, rather than an exercise in will power. Your trainer will make you accountable. Your friends depend on you being at your workout. You are in this together!
SIDEBAR: WHAT THE PRESIDENTIAL COUNCIL PHYSICAL FITNESS EXERCISES ARE:

  • Curl-Ups: Old time sit ups. With someone holding your feet, curl all the way and all the way back down.
  • Partial Curl-Ups: crunches done to a metronome. When the participant cannot keep up to the metronome, the score is recorded.
  • Shuttle Run: 2 lines 30 feet apart with 2 blocks at the second line. On “GO!” run to the line, pick up the first block of wood, take it back to the starting line, run back, pick up the second block of wood, and run back to the start. The time it takes you to do this is your score.
  • V-sit Reach (or sit and reach): Measure the distance your hands (one on top of the other) can slide while sitting on the floor with feet 8-12 inches apart.
  • One Mile Run: Using a field that is large enough that no more than 8 laps are necessary, measure the time it takes to run one mile.
  • Alternative distances include the ¼ mile and the ½ mile.
  • Pull-Ups: Using either an overhand or underhand grasp, begin with arms completely extended. Raise yourself up until chin clears the bar and lower back to full hang. Do as many as possible.
  • Flexed Arm Hang: When you cannot do a pull up, the flexed arm hang is the alternative measurement. Using either an overhand or underhand grasp, clear your chin at the bar and hold the position as long as possible.
  • Right angle Push-ups: Start in feet to hands push up position, keeping back and knees straight lower down until there is a 90-degree angle formed at the elbows with upper arms parallel to the floor. A partner holds their hand at the 90 degree point under the shoulder: the repetition only gets counted if you make it to the partner’s hand, then back up.

 

Presidential Physical Fitness Award Qualifying Standards (85th Percentile)

The standards for this award are based on the 1985 National School Population Fitness Survey. They were validated in 1998 through comparison with a large nationwide sample collected in 1994.

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National Physical Fitness Award Qualifying Standards (50th Percentile)

The standards for this award are based on the 1985 National School Population Fitness Survey. They were validated in 1998 through comparison with a large nationwide sample collected in 1994.

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MORE CORE: Core Results in Your Whole Workout http://pivotalfitness.com/1121-2/ Wed, 03 Feb 2016 01:14:11 +0000 http://pivotalfitness.com/?p=1121 6 EXERCISES TO GET YOU STARTED! Do you know how to organize your core so that you get the most out of your workout? Every exercise can be turned into a core challenge with a few tips from the pros. HINT Organize the limbs so that perfect posture is always achieved. BENEFIT Your posture, core, and functional strength will improve. WHY IS THAT IMPORTANT? Your body is made to stand and to walk. When standing the limbs should be lined up so that the body feels as light as possible […]

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6 EXERCISES TO GET YOU STARTED!

Do you know how to organize your core so that you get the most out of your workout? Every exercise can be turned into a core challenge with a few tips from the pros.

HINT

Organize the limbs so that perfect posture is always achieved.

BENEFIT

Your posture, core, and functional strength will improve.

WHY IS THAT IMPORTANT?

Your body is made to stand and to walk. When standing the limbs should be lined up so that the body feels as light as possible to the effects of gravity. For example, if your head is forward of the spine (very common), gravity will make it feel heavy to your neck. Your neck will have to compensate somehow to hold it up…if you had no muscles around your neck, your head would fall off! Postural breaks always create stresses that set the stage for the potential for injury, and often not just in one area; the stress usually goes up or down the whole kinetic chain setting up stress throughout the whole system.

WHAT IS GOOD POSTURE?

The head should be perched right on the top of the spine and it should feel weightless. Stand against a wall. Organize your limbs. Your head, upper back and shoulders, sacrum, feet should be against the wall. Your shoulder blades should lie flat on the wall, and your ribs should not be splaying out to accomplish this…they should be relaxed (for those with shortened pecs/forward sloping shoulders, this might be very hard). There should be a slight inward curve of the spine at the low back and the neck. Posture should be easy to achieve and effortless but for most of us, it’s hard work.

WHAT IS THE CORE?

The core is a system of muscles that protect the spine and organs from all angles: front, side, back. Additionally this grouping attaches your limbs to your trunk. Not just the Holy Grail of the 6 pack, it’s the whole enchilada.

6 EXERCISES TO MASTER

CHEST FLYS

What goes down, must go up right? So when the weights go down (chest flye is open), the ribs splay up. The rectus abdominus attaches right at that spot of the ribcage; engage the abs hard to press the ribs closed. Bam. Done. The heavier the weight, the harder the abs must engage to stop this common core collapse.

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OVERHEAD PRESS

As you press the weight overhead, gravity-wise, you should go straight up. Problem is, if your shoulders are tight or your core is weak as the weight goes up, the low back buckles in (and usually the ribs splay open). To prevent this, engage the abs to press the ribs closed which will help prevent an inward buckle of the low back.

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PLANKS and PUSH UPS

Push Ups are arguably the most important functional exercise to master. Planks and Push Ups require strong core strength to keep the middle of the system at your hips stable. To avoid a collapse at the hips and low back, use your glutes to aid your abdominals.

  • Hands below shoulders, straight body, weight the ball of the foot, heels pressed back.
  • Tighten your quads making your legs strong and straight.
  • Ribs pressed closed; it should feel like they are trying to wrap around the side body hugging you. If your upper back puffs up a little, you are probably doing it right.
  • Your low back should not buckle in which exaggerates the low back curve. Instead, engage the glutes and move toward a small tuck in the pelvis (which will flatten out the low back a little). Although this is not perfect neutral spine, since gravity’s downward forces are greatest at the middle of the body, the low back could use a little help; if the abs are not strong enough, the glutes can keep the low back from buckling in.
  • To mindfully engage the transverse abdominus, pull the navel toward the spine. Keep the navel up and in as you breathe; this control exercise teaches you how to use the transvers as your diaphragm moves air in and out of the lungs.
  • When executing a push up, the organization of the low back is often lost as the body goes down. Brace your positioning before starting the movement.
  • For more on Planks, click here.

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BICEP CURLS

As a curl is initiated, the weight you are holding (which has a downward force) will create a forward tug on the other side of the lever, the shoulder, making the shoulders collapse forward and the elbow swing back. Draw the shoulder blades down your back placing them back in their neutral positioning. The heavier the weight, the harder your core will have to work to slide the shoulder blades down keeping the shoulders from elevating and/or slipping forward.
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CYCLING

You need a strong core for cycling, but unless you know how, you won’t get it by cycling. To get a strong core ON the bike, even seasoned cyclists need constant reminders. Gravity, since you are at an angle over the bike, is your enemy and your ally. The forward angle means gravity will be working against you for the entire ride: a great opportunity to improve your posture, OR enforce bad postural habits.

Your low back should have the same amount of inward curve as it does when you have perfect posture standing up. Because tight hamstrings will pull the pelvis into a posterior tip, usually you will see the low back flatten out yielding to the body’s weight and inflexibility. Additionally, when this happens, the upper back usually follows by slumping over. Moving up the chain, the humerus (top arm bone) falls into the socket of the shoulder, adding compressive loads into the acetabulum of the shoulder. People who love the “aero” position on the bike usually like it because they can collapse their core. Granted this saves on energy, but the long-term effect is that bad posture is reinforced, and the core does not help with power at all.

THE FIX. Lift your chest, sternum should feel high—which does not mean raise your trunk higher from the bike…it means that the upper body is not caved in. Chest opens as shoulder blades slide down your back and give stability to the weight of the upper body. This does not just happen: this is effort. Your ribs should never be collapsed closed, your low back should have some inward curve: if you have tight hamstrings you may not achieve neutral (the amount of inward curve you have when standing up in perfect posture) but since that is optimal positioning, make it a goal. Consistent hamstring stretching can help over time. Power is achieved and maximized if the glutes are available for use; glutes are not powerful when the low back is in flexion/collapsed in. Therefore, hamstring flexibility can result in greater power potential just by changing the availability of range of motion.

CYCLING CLIFFNOTES VERSION:

  • Chest lifted, even if body is still hinged forward and low.
  • Chest open; use your shoulder blades; slide them down your back.
  • Elbows slightly bent.
  • Hands light on the bars; use your core to not be heavy on your hands.
  • If your shoulders start to lift/slump forward, press them back down reorganizing your shoulder blades, ribs, and low back.
  • If you are not thinking about it, you are probably slumping. It will take a few months to make this a habit.

WALKING

It’s the most basic of skills (besides crawling) but we see terrible gait patterns all the time.

  • Before beginning, organize your posture. Review the postural points above.
    • Head lightly placed above spine
    • Shoulder blades pressed down; shoulders open and low. This needs to be organized, not exaggerated.
    • Pull the navel up and in. With time, this should become a muscular habit. If you have to sit for a living (do a lot of sitting while working, driving, etc.) your transverse abdominus has probably gotten weak and needs to be woken back up and strengthened.
    • Your sternum (breast bone) should feel high and open. Do not exaggerate to the point that your low back buckles in. If 2 drops of water were placed on the sternum, it should feel like they would run across the clavicle (collar bones) and off the shoulders.
  • Try this drill: walk the line.
    • Imagine a straight line and each foot must intersect the line in the middle.
    • Once you get the hang of getting one foot in front of the other, change the initiation of achieving this from the hips. Feel the hips rotate to send the foot toward the middle of the line.
    • As you initiate the hips to send the foot forward, feel the rotation of the pelvis. Most people lose this rotation over time. If you pull your abs in as if you wanted to look skinny, it will exaggerate the feeling of rotation; it is a great drill to do when trying to improve walking gait patterns. You should feel the obliques on the side of your core firing beautifully as you practice rotation walking the line.

Using your core is possible to do in every exercise we do whether it is in the gym or at home. For more help with learning how to use your core, Pivotal Fitness has certified exercise professionals with expertise in Core Training, Pilates, Functional Strength, Gait Patterns, Triathlon Training, Cycling, Running, Golf and other sports, as well as Personal Training, Lifestyle Coaching, Nutrition, and a multitude of other specialties. We pride ourselves that our team is constantly learning and on top of the most current information and training. Whether you choose to join us in a class, coached workout, small group training, or one-on-one session with a trainer, our staff will help you achieve your goals.

Thank you to Robert Gordon for breaking form for us

to show details in how to fix our exercises!

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The Secret Weapon for Better Cycling and Running http://pivotalfitness.com/the-secret-weapon-for-better-cycling-and-running/ Wed, 27 Jan 2016 19:40:26 +0000 http://pivotalfitness.com/?p=1114 Not just hammies…THESE hammies Cycling is awesome; just about anyone can do it and it is a great calorie burner to keep you slim and strong. Cycling naturally strengthens the glutes and quads, but hamstrings are trickier. Even if you are pulling up efficiently on your pedal stroke while riding and doing hamstring curls in the gym, you will definitely feel a huge difference with this stability ball exercise. Runners, you need great glute and hamstring strength to stabilize and support the impact of weight transfer. Glute and hammie strength […]

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Not just hammies…THESE hammies

Cycling is awesome; just about anyone can do it and it is a great calorie burner to keep you slim and strong. Cycling naturally strengthens the glutes and quads, but hamstrings are trickier. Even if you are pulling up efficiently on your pedal stroke while riding and doing hamstring curls in the gym, you will definitely feel a huge difference with this stability ball exercise. Runners, you need great glute and hamstring strength to stabilize and support the impact of weight transfer. Glute and hammie strength is definitely the endurance athlete’s secret weapon.

Why this one exercise? First of all, it takes strength to execute it properly. Second, after mastering the basics there are lots of progressions that make it harder. Third, the element of balance forces more muscle fibers to contract. Every rep is different as the body fights to keep from falling, stimulating muscle fibers to be more responsive. You get stronger by recruiting more total muscle fibers as well as making that total stronger. Muscle fibers that never had to respond before don’t have a choice: Fire or you fall.

Falling/losing your balance, sends an emergency response from the brain to the body: Send the troops! (i.e. muscle fibers)! HELP!! The body hates to fall; it does not know the difference between going down a cliff and falling off of a stability ball. Any time you add the element of fighting for balance you will get a heightened training response.

Think about the physiques of athletes trained to fight for balance. Gymnasts, dancers, Cirque de Soleil performers, etc. tend to be lithe and strong, flexible and responsive. Training makes the body look and perform a certain way. These athletes have amazing strength in small packages: their bodies know how to use every ounce of what they own to transfer their weight and perform gracefully with agility and coordination. Cyclists and runners benefit from workouts that create an entirely new platform of challenge.

 

This one exercise is a game changer. If you only do one exercise to improve your performance, make it this one.

BASIC MOVE: Stability Ball Hamstring Curls

  • Lie on your back with your feet on the ball, knees straight. Beginners can have more lower leg/calf on the ball, more advanced, just the heels of your shoes.
  • Lift your hips off the floor making a straight line from your shoulders to your feet.
  • Make sure your core is organized: press the ribs closed around your torso; do not let them splay open as you do the exercise. Keep your shoulder blades down low in your back; if they elevate your shoulders will slide up toward your ears: press them back down.
  • Keeping your ribs pressed close, roll the ball in as close as you can to your glutes then roll it back to the starting position. Do not let your ribs splay open (if they splay open the low back will fire up: to have the abs turned on, keep the ribs pressed down).
  • Perform this exercise with your hands/arms/elbows off the ground. If you cannot do it with your hands off the ground, try 5 times before you give up and put your hands on the ground. It’s important that your body fights for balance and starts the process of recruiting more muscle fibers to stabilize the ball and keep from falling. Therefore, give your body the opportunity to fall.

VARIATIONS of Stability Ball Hamstring Curls

  • Keeping the ball in place, lift one foot off the ball at a time.
  • Pull the ball in to your glutes one leg at a time (this is really hard…).
  • As soon as you think you are really awesome at all of this, raise your hips one more inch and try and execute any of the moves a little higher.
  • There are 2 ways to pull the ball in: one is what most people automatically do: they bend at both the hips and the knees to bring it in. If you do not bend at the hips, but only the knees, it is harder. If you try this option, your hips will end up much higher than the version where you bend both the hips and the knees.
  • If you try the above variation, try this: starting with straight knees, pull the ball in by bending only your knees (keep the hips up), then, with control, lower your hips almost to the floor (try and tap the ball to your butt as you go down—you have to consciously pull the ball toward your butt to do this). Send the ball back up to the top (consciously try and keep the ball close to your glutes while you go up). Finish by straightening the knees back to the starting position.
  • Any of these variations done with ONE LEG and HANDS OFF THE FLOOR take a tremendous amount of strength, balance, and coordination. The better you get at these tricks, the better your cycling or running is going to be!

Have fun with it! Falling off the ball means your body is fighting to learn. It learns faster falling (since it really hates to fall) than in any other scenario. Embrace it and challenge yourself to do things that you are not good at….and with a little time, you WILL be good at it!

Starting position: feet on the ball, ribs pressed closed, hands and cheating elbows off the floor:

 

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Pull the ball in: hips are bent and knees are bent:

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VARIATION: pull the ball in, hips are not bent, just the knees:

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The Perfect Plank http://pivotalfitness.com/the-perfect-plank/ Mon, 18 Jan 2016 15:45:43 +0000 http://pivotalfitness.com/?p=1107 Ask any exercise physiologist this question: if you could only do ONE exercise for a year, what would it be? Resoundingly, they would answer PUSH UPS. The foundational exercise for the Push Up is the Plank, arguably one of the most important core strength and stabilizing exercises to master. Push Ups are the addition of movement to this important core foundation. Plank Fundamentals Every joint has something to do: Strong feet: push back through the heels, weight through the forefoot. Muscles around knees tight and engaged. Glutes engaged. For most […]

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Ask any exercise physiologist this question: if you could only do ONE exercise for a year, what would it be? Resoundingly, they would answer PUSH UPS.

The foundational exercise for the Push Up is the Plank, arguably one of the most important core strength and stabilizing exercises to master. Push Ups are the addition of movement to this important core foundation.

Plank Fundamentals

Every joint has something to do:

  • Strong feet: push back through the heels, weight through the forefoot.
  • Muscles around knees tight and engaged.
  • Glutes engaged. For most people, a slight tuck of the pelvis will aid in keeping the low back from buckling in; until really good core strength is established, this tuck is an important detail. Tucking your pelvis is code for squeezing your glutes, but the squeeze is in such a way that something happens besides just tightening them; your pelvis will tuck which has the effect of slightly flattening the low back. If the low back arches/curves more, you have gone the wrong way.
  • Pull navel up and in; that probably will not happen without mental effort. (:
  • Ribs should feel like they are wrapping around your trunk hugging you.
  • Press your shoulders down and away from your neck; as you do your shoulder blades will draw down your back. As this happens, re-engage your ribs and wrap them tight around the upper abdominal area of your front body trunk. This will engage the serratus anterior and the lats giving you very strong core stability.
  • Whether you choose a forearm plank or a plank from the hands is up to you. In either option, the energy of the hands or forearms should be drawing toward your feet. If you are on your forearms, it should feel like you are trying to slide them on the floor toward your feet; have the same feeling of energy if your base of support is your hands.
  • If you choose to plank on your hands, feel the floor through all 5 of your fingers, centering your weight through your entire hand. There should feel like there is dynamic energy through your fingertips.
  • Your back body neck muscles should feel strong, holding the head in alignment with the rest of the spine; your gaze will be in front of you at the floor.

 

The “look” of the plank should be straight and strong. The glutes should look tight (you are squeezing them after all to tuck the pelvis). If you look at the head, it is not sagging but in line with the spine. If you look at the area between the ribs and the pubic bone – the abdominal area – It should be pulled up and STAY up as you breathe (this might take some practice to learn that control). If you look at the quads above the knees, they should be tightened and the knee caps should be pulled up toward the thighs. If you were to sit on their low back (don’t really do this) it would be strong and stable: it would not buckle in.

After trying to do all that, it might be obvious why exercise physiologists would choose Push Ups as the one most important exercise. Everything is engaged: quads, glutes, hamstrings, calves, abs, lats, pecs, shoulders, tri’s and bi’s, hands and feet and everything in between.

CLIFFNOTES VERSION:

  • Don’t sag your butt: engage your glutes; avoiding buckling in at the low back.
  • Wrap your ribs around your torso; drawing shoulder blades down your back.
  • Tighten up your abs as if someone was going to punch you in the gut.
  • Tighten up your quads to make your legs strong while you plank.
  • Engage your neck to keep the head from sagging.

Now that you have your foundation, add movement!

Be creative!

  • Lift a leg
  • Tuck a leg
  • Lift one arm
  • Lift one arm with opposite leg (try not to move the foundation when you do this)
  • Lift a leg diagonally
  • Opposite arm and leg diagonally together.
  • Hands on weights while planking: add a row or a row with a tricep kick back.

It is easy to go crazy with all the options, but don’t forget the staple: PUSH UPS.

Have fun getting your plank on!

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The Good and the Bad of Weight Loss http://pivotalfitness.com/the-good-and-the-bad-of-weight-loss/ Mon, 11 Jan 2016 20:25:03 +0000 http://pivotalfitness.com/?p=1103 A whopping 78% of us prefer to receive bad news first but most news-givers (54-68%) would rather give you the good news first[i]. Think about your last not-so-great performance review: they love to start with some kind of compliment to soften the blow; when you hear the good news first, buckle up. So, here’s the bad news. What do you think of when you see the number 3500? For many of us, it is the magic number for losing one pound of fat. Right? Have a deficit of 500 calories […]

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A whopping 78% of us prefer to receive bad news first but most news-givers (54-68%) would rather give you the good news first[i]. Think about your last not-so-great performance review: they love to start with some kind of compliment to soften the blow; when you hear the good news first, buckle up.

So, here’s the bad news.

What do you think of when you see the number 3500? For many of us, it is the magic number for losing one pound of fat. Right? Have a deficit of 500 calories per day and after 7 days, you will lose one pound.

And in a metabolic chamber in a lab this number works every time. But our bodies are smart and complicated. Our bodies are efficient. The 500-calorie deficit tomorrow does not have quite the same effect as it did today thanks to “metabolic adaptation.” As you lose weight, your body gets more and more efficient at using calories. Weight loss will not continue linearly; one change in one part of the system always produces changes in other parts.

Enter mathematician, Kevin Hall, Ph.D.

When Dr. Hall analyzed weight loss programs, what he found was that over 12 months the magic number for losing one pound of weight was actually a deficit of about 7,000 calories. The math changes slightly over shorter and longer periods of time, with few managing to lose weight beyond 12 months.

Wow. Not what we wanted to hear. Don’t feel like a failure if you cannot make your goal in your time frame; losing weight is sacrifice, uncomfortable, and a will-power battle. Side note: if anyone tells you that you will not feel hungry on their awesome diet, run away. You will feel hungry and need to brace yourself and prepare with some strategies when that happens.

Moving on: The GOOD NEWS!

Add exercise to your day and your results are enhanced. It is much easier to get a caloric deficit if you move more! The best exercise for weight loss hands-down is interval training, not because it burns more calories than steady state cardio, but because of the way it burns them (high intensity) and the after burn of EPOC: excess post-exercise oxygen consumption. EPOC keeps your metabolism elevated for hours after an exercise session; the harder the intervals, the better the EPOC. Intervals are short bursts of exercise intensity that takes you to the point of breathlessness. Izumi Tabata is famous for his protocol of 20 seconds all out, 10 seconds rest, 8 cycles, which equals 4 minutes. There are many other protocols for intervals that are equally as effective. Just remember, if you are not breathless and NEED (not want) to stop and recover, it is not an interval.

In the beginning of a weight loss/exercise program, steady state cardio like a walking program should be the primary form of exercise until you establish a comfortable base and good form. Once a sense of comfort is achieved (somewhere in the 3-8 week range of starting an exercise program), the body will begin to get very efficient as it does with dieting. Intervals at this point, incorporated in 2 to 3 of your exercise sessions per week, will enhance your results; your body will stay challenged.

Additionally, as we age we lose lean muscle mass. On average we lose about 5 pounds of muscle per decade after the age of 20. Recapturing that muscle through strength training will make you a much better furnace for burning calories. Strength training is one of best secret weapons of successful losers.

Need some habits of successful losers? Click here!

Pivotal Fitness has a multitude of choices of exercise programs that incorporate cardio, intervals, and strength. Our classes range from strength options such as Barre, Iron Cuts, Definitions, and Body Pump, to cardio options such as Cardio fusion, Zumba, and Dance Jam, and a host of yoga options from Vinyasa classes to Hot Yoga. Red Zone is the ultimate in metabolic boosting interval training designed to burn up to 1000 calories for the hour. These results based workouts feature one of our experienced trainers and cap out at about 25 people. Additionally our locations feature Forge, the functional CrossTraining program branded by Pivotal, led by certified and degreed exercise professionals.

And if that is not enough, our personal trainers can craft the perfect workout for you taking into account your individual needs, and with a precise eye, coach your form to perfection. They also specialize in small group training; if you want the Red Zone or Forge type interval workout with your small group team of up to 6 people, small group training is perfect for you!

And THAT is Good news!

We do it all and we do it better than anyone! Our staff is passionate about what we do; see you at the gym!

Here are some links that might be of interest:

  • If you need help with establishing exercise consistency and habits, click here.
  • If you want to understand more about the brain and it’s role in losing weight, click here.
  • For more on willpower, click here.
  • For more on lifting weights, click here.
  • 12 Reasons to Strength train, click here.
  • 7 Primal Movements; your Training Essential Kit, click here.

[i] According to the Nov. 4, 2013 edition of Personality and Social Psychology Bulletin

 

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Renovations have begun at EcoFitness Mount Pleasant http://pivotalfitness.com/renovations-have-begun-at-ecofitness-mount-pleasant/ Wed, 06 Jan 2016 13:43:40 +0000 http://pivotalfitness.com/?p=1097 Yoga is first! We are excited to announce the addition of new bamboo flooring from North America’s premier bamboo supplier. The 100% bamboo flooring is FSC certified and comes from well-managed forests, independently certified in accordance with the rules of the Forest Stewardship In addition, the room has a window face-lift with etched glass announcing our presence, Blue Turtle! New straps, blocks, blankets, loaner mats and lighting are on their way as well. For our hot yoga classes we also installed a new dry heat system and exhaust system. Enjoy […]

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Yoga is first! We are excited to announce the addition of new bamboo flooring from North America’s premier bamboo supplier. The 100% bamboo flooring is FSC certified and comes from well-managed forests, independently certified in accordance with the rules of the Forest Stewardship

In addition, the room has a window face-lift with etched glass announcing our presence, Blue Turtle! New straps, blocks, blankets, loaner mats and lighting are on their way as well. For our hot yoga classes we also installed a new dry heat system and exhaust system.

Enjoy one of your favorite classes Downtown this week (see schedule below), but make sure you pop by to see the progress.

We are also painting the main floor this week, but the club will remain open. All work will be performed at night using zero VOC formula premium paint to promote indoor air quality and reduce any odors.

More enhancements are on their way; and we will be detailing plans of our expansion soon!

Watch for more announcements and updates on Facebook and our Website www.ecofitness.com.

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