TRX Suspension Training

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Suspension training has become much more popular over the years, and the benefits are numerous.  TRX training was actually invented by a Navy Seal, so you know it has to be challenging!  Here are some benefits of suspension training.
-You use your own body weight as resistance, so there is very little equipment needed to get a great total body workout.
-Great for building strength, and burning fat.  Suspension training will cause you to engage every muscle in your body, and cause you to use more of your inner stabilizer muscles, and not just your larger outer muscles.  Increasing strength in your stabilizer muscles will decrease the risk of injury, and lead to increased strength in your bigger lifts such as your bench press, squats, and deadlifts.
-Anyone can use it!  Whether you’re 25 or 75, a beginner to fitness, or at an advanced stage, TRX training can provide an appropriate challenge.
-Great for cardiovascular training.
-Very low impact, which puts little pressure on your joints.
Are seeing the results you would like to see in your training program?  If not, I would love to help you!  You can reach me at 806-789-2529 or at brianvaligura@gmail.com

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Trainer Tip of the Week – Over Training

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Did you know that during exercise you are actually breaking down your body, and making it weaker?  The repair and rebuilding process actually happens after you are finished.  Therefore, it is of upmost importance that you give your body proper recovery time so it can fully repair.  How much time is enough?  Actually, each person is different in that area.  For example, someone who does a lighter to moderate full body workout won’t need as much recovery time as someone who just accomplished a high intensity full body workout.  Personally, I like to look at signs of overtraining.  Some common signals include being tired throughout the day, sore joints, fatiguing quicker throughout your workouts, getting weaker throughout your strength training, and getting sick more frequently.  If you workout frequently, and are experiencing some of these symptoms, you might be overtraining.  One way to consider to prevent overtraining is to not go over an hour in your workout.  Quality is always better than quantity.  Also, if you are someone who likes high intensity workouts, that’s great, but be sure you are not doing high intensity workouts everyday.  This type of training is more strenuous on the body, so I suggest taking at least 2 days in-between each high intensity session.  Lastly, be sure you are spreading out your workouts properly if you are weight training.  For example, if you workout your legs hard on Monday, you probably won’t be ready for another hard leg day until at least Thursday.  Similar to a high intensity session, give each body part proper recovery time before you work on them again.
Are you seeing the results you want to see in your workout program?  If not, I would love to help you!  You can reach me at 806-789-2529 or at brianvaligura@gmail.com

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Trainer Tip of the Week – Eccentric Training

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There are two motions of the lift when resistance training, which is the eccentric contraction, and the concentric contraction.  Working a muscle eccentrically (otherwise known as the negative motion of a lift), is the lengthening of the muscle, whereas the concentric motion (or positive motion) is the shortening of the muscle.  On a bicep curl for example, the concentric motion is when you bring the weight up, and the eccentric motion is bringing the weight down.  Most people’s main focus when resistance training is the concentric phase.  However, there are many benefits in putting more focus on the eccentric phase such as strength gain, increased hypertrophy (increased size of the muscle fibers), and joint relief.  Studies have shown that people with tendonitis, when training eccentrically, felt less pain in the problem area.  Training this way can be mentally challenging though, because your body will be under constant tension much longer than normal.  My favorite way to train eccentrically is to give 3-4 seconds in the eccentric phase of the lift.  On a bicep curl, it would take me 1-2 seconds to bring the weight up (concentric phase).  On the way down however, I mentally count to 3 or 4.  Putting more focus on the negative aspect will give you a tremendous burn, and will cause you to have to lessen the resistance, because your muscles are under tension a lot longer.
Do you need help in your fitness journey?  I would love to help you!  You can reach me at 806-789-2529, or at brianvaligura@gmail.com

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Trainer Tip of the Week – Weight Loss

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Working in the fitness industry, I have found that a lot of people have the same goal of to get or stay lean, and lose body fat.  Who doesn’t love that nice, lean, muscular physique right?  Let me preface by saying, you don’t want just any weight to come off (you want to keep and build lean muscle, and muscle is more dense than fat.  I discussed this in my earlier blog, and about how the scale might not be the best barometer for you to use).  If you’re goal is weight loss, the one key component you must have is reduction of calories.  Granted, there are some cases where people are not taking in enough calories.  Therefore, whatever little food that person does put in their body is sometimes being stored as fat, because their body is in starvation mode.  These cases are a little more rare however.  Most people are simply taking in too many calories.  It takes -3,500 calories to lose one pound.  If your goal is fat loss, I recommend shooting for anywhere between .5-1.5 pounds per week.  Any more than 2 pounds lost in a week span, and you’re in danger of digging into your lean muscle mass.  So, in order to lose .5-1.5 pounds in a week, you would need to reduce your daily caloric intake by 250-750.  My number one suggestion on how to accomplish this is to replace your low quality foods with higher quality foods.  We all know that making the choice to eat an apple is a better one than choosing the candy bar.  Selecting the grilled salmon while out to eat is a much better selection than the chicken fried steak with fries.  Consistently making the smarter choice food wise is not some fad diet, but a lifestyle, and will pay huge dividends in the long run.
Are you having trouble consistently eating healthy and exercising?  If so, I would love to help you!  You can reach me at 806-789-2529 or at brianvaligura@gmail.com

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Trainer Tip of the Week

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Going on vacation is no excuse to slack on your fitness and health.  Sure you are out of your regular routine, and since that is the case, I recommend doing some circuit style training.  Here is an example of a workout that I did while I was on vacation this past week.
6 MINUTES (complete as many rounds as possible)
6 reverse lunges with a hop
6 burpees with a tuck jump
1 MINUTE REST
6 MINUTES (complete as many round as possible)
20 jumping jacks
30 high knees
20 pulse squats
1 MINUTE REST
6 MINUTES (complete as many rounds as possible)
10 push-ups
10 sit-ups
All in all, this workout took me 20 minutes to finish, but it was 20 minutes of hard work that left me drenched in sweat!
Are you having trouble staying motivated or unsure about what to do?  Feel free to contact me at 806-789-2529 or at brianvaligura@gmail.com

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Trainer Tip of the Week – The Key to Proper Weight Gain

Image result for weight gainIf your goal is to gain weight, let me be the first to congratulate you.  You are the envy of everyone, but hated by all those people as well!  On a more serious note, I know there are some whose goal is to gain weight, and just like everyone else, you want your goal to be met.  The keys that I have found for proper weight gain, is you should be on a quality resistance training program, and most importantly, you must take in more calories than your body demands for you take in to maintain your weight.  In other words, you have to EAT.  Sound too easy?  Maybe, but that is what it takes.  I can’t tell you how many people I have met who are spending a lot of money on supplements, working hard in the gym, but aren’t seeing the results they want.  The culprit?  Not taking in enough calories.  I try to keep things simple, so I always say that if you want to get bigger, you have to eat bigger.  It takes 3,500 calories to gain 1 pound. So let’s say someone needs 2,000 calories on a daily basis to maintain their weight, and their goal is to gain 1/2 pound a week.  That person would need to take in 2,250 calories on a daily basis to see their weight increase by 1/2 a pound.  On a side note, I recommend not trying to increase your weight by more than 1/2 a pound a week.  Any more than that, you risk adding unwanted fat.  Also, you want to be putting in quality calories in your body.  Don’t take your weight gain goal as an excuse to have that extra slice of pie, or those couple of extra drinks.
Are you seeing the results you want in your workout program?  If not, you can reach me at 806-789-2529, or at brianvaligura@gmail.com

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Trainer Tip of the Week – How to Build Muscle Effectively and Efficiently

How to Build Muscle Effectively and Efficiently- Focusing on the Major Muscle Groups

If your goal is to build muscle, it’s crucial that you put the majority of your focus on your larger muscle groups (back, legs, chest, shoulder, and even core), compared to your smaller muscle groups (biceps, triceps, calves).  The reason for this, is because your larger muscle groups contain much more muscle fibers compared to your smaller muscle groups, therefore they need more work to grow and get stronger.  Not only that, but many exercises you do for your larger muscle groups can activate a smaller muscle group as well.  Think about a chin-up.  A chin-up is a fantastic exercise to increase strength in you’re back, but your biceps are under tension as well, which will cause them to get stronger.  Sometimes I like to combine my back and biceps in the same workout.  When I do this, I do all my exercises for my back first before I even think about doing any type of curl for my biceps.  Sometimes my biceps are worked enough from all my back work, that I don’t even need to target them specifically afterwards.
If you have any questions for me, please feel free to contact me at 806-789-2529 or at BrianValigura@gmail.com

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Trainer Tip of the Week – Protein Shakes

Image result for protein drinkTry this protein shake recipe for a nutritious breakfast, post-workout shake, meal replacement shake, or all three!
1 1/2 cups of 2% milk (you can use whatever milk you prefer)
1 medium to large banana
2-3 tbs. of JIF natural peanut butter
1 scoop of vanilla soy protein isolate (You can use any flavor you prefer, and if you prefer an animal based protein to a vegetable based protein, whey protein isolate is a quality choice).
Calories: 600-700.  If this is too many calories, simply use half the measurements for half the caloric intake.  Give this recipe a try and let me know what you think!  You can contact me at 806-789-2529 or at brianvaligura@gmail.com

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Trainer Tip of the Week – Superset

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The super set is a commonly used technique by gym goers of all types.  Personally, I like to do super sets when I am running short on time as it’s a great time saving technique.  What exactly is a super set and why is it effective?  A superset is doing two exercises back to back (preferably opposing muscle groups), with little to no rest in between each set (preferably opposing body parts such as chest/back, triceps/biceps, etc.).  For example, I may do a set of bicep curls, and then immediately do a set of tricep press downs right after I finish my bicep curls.  Doing this will allow me to cut back on my workout time, and make the time I spend in the gym much more efficient.  Not only that, but I have found when supersetting bigger body parts (chest, back, shoulders, and legs), my heart rate can really begin to elevate, so you could even sometimes consider a super set to be a high intensity technique.  Give the super set a try, and see how much more effective your time in the gym can be!

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Party Tips by Michelle

This weeks blog is dedicated to education!  Who says you can’t have fun while learning?  What better way than to take a FIELD TRIP to Premier Sportsplex and learn about fitness and nutrition AND get a special visit by our very own Freddy the Fitness Fox!?  Freddy and his friends guarantee to deliver a heart pumping, exciting experience for your students!  Each field trip is dedicated to teaching children about healthy foods and fitness through fun games, that in turn will promote a healthy living lifestyle through physical activity!  Kiddos will also have an opportunity to climb to the top of our 33 ft rock climbing wall in addition to learning fundamentals of a variety of sports!  If you are a teacher, pre-k through 5th grade and are looking for a different field trip experience, call us today! And if you don’t have a way to come to us, we can come to you!  

Contact Michelle at 806-771-4263

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