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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Trainer Tip of the Week

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The scale is typically the most popular barometer to use for people trying to lose weight.  The first thing I’d like to point out is that weight loss shouldn’t necessarily be your goal, but fat loss should be.  Since fat loss is a more specific and proper goal, the number on the scale might not be the best barometer for you to use.  Why is that?  The reason the scale might not be the best barometer for you to use, is because if your goal is fat loss, resistance training should be an important part of your program.  When you properly resistance train, your body will begin to build muscle, and muscle is more dense than fat.  For example, if you had a handful of muscle in one hand, and a handful of fat in the other, the handful of muscle would feel heavier because of its greater density.  Since this is the case, a better barometer to use would be body fat percentage, and/or measurements.  If you are constantly fighting the number on the scale, please don’t get discouraged!  I encourage you to find a trainer to help you get proper measurements, and/or your body fat percentage, then begin to go by those numbers instead of the scale.  Once you are less focused on the scale, I encourage you to retest your measurements, and/or body fat percentage every 4-6 weeks.

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Trainer Tip – Add Drop Sets Into Your Routine to Build Muscle!

Image result for drop setsDrop sets are a classic technique that bodybuilders use to increase the size of their muscles.  Ladies, don’t let that scare you!  Trust me, you won’t get “bulky” by implementing the drop set technique.  I train myself using drop sets, and I implement the drop set in for many of my clients as well!
In order to increase the size of your muscle fibers (hypertrophy), your muscles need to reach the point of failure.  Drop sets are a fantastic way to ensure that not only the first layer of muscle fibers are being hit, but the deeper layers of muscle fibers are too.  Not only that, but drop sets are a great way to increase blood flow to the targeted muscle group (this is known as feeling the pump!), and to elevate the heart rate.  There are numerous ways to implement a drop set, but favorite way is to add one or two in on my last set on whatever exercise I’m doing.  For example, I might do 4 sets of 8 repetitions on the chest press, but on my last set I will reduce the weight, and then proceed to give as many reps as I can until I reach failure.  I recommend no more than 10 seconds after your last set is when you should begin your drop set.  If you want to burn out using less reps and more weight, decrease the weight by less than 25 or 30%.  This is known as a tight drop set.  A wide drop set however, is when you decrease the weight by more than 30%.  Doing wide drop sets will allow you to burn out using less weight with more reps. Both techniques are extremely effective to increase muscular size.  Drop sets are considered a high intensity technique, so in order to prevent over-training, I recommend no more than 1-3 drop sets per muscle group for each workout.

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Party Tip by Michelle – Tiny Totz

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This week I am highlighting our party options for the littlest crowd that comes through our door at Premier!  Hosting a toddler party can seem like it would be overwhelming since the littles tend to have a shorter attention span.  The key is to keep them engaged by keeping them moving and spending a short time on each activity.  I know this can sound exhausting, however, our party hosts are specially trained to keep event the smallest kiddos entertained!  During your 2 hour Tiny Totz party, your group will enjoy time on our inflatable bounce house and playing age appropriate games with your personal party host.  As I have said in the past, themes for all of our parties are boundless!  We particularly like the Circus carnival party theme for the Tiny Totz because it has lots of activities, such as, carnival themed games complete with prizes, face painting and a visit by our beloved Freddy the Fitness Fox! And it’s super easy when it comes to food, we would be glad to pop you some popcorn in our commercial sized popcorn machine or you could bring your own! I have included a few ideas and tips in the links below. Catchmyparty.com has lots of diy ideas on every party theme you can imagine and we provide the venue, activities and extra hands to make your little ones party a successful one!!  Give us a call today to book your next Tiny Totz Party!!

http://catchmyparty.com/parties/carnival-extravaganza

http://catchmyparty.com/parties/vintage-carnival-1st-birthday-party

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Trainer Tip of the Week – Two Things You Must Have to Achieve Results

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Let’s face it, we all go to the gym to achieve some type of results correct? Whether the results you are looking for are strictly health related, or vanity related, we all workout for the same purpose, and that is to achieve something.  I’ve worked in the fitness industry for over ten years, and in that time I’ve see all types of people come and go.  Over my time in the fitness industry as well, I have taken notice of the people who see results, and those who do not.  In my opinion, there are two main components that separate those who see results and those who don’t, and those two things are consistency and intensity.
No matter what you are wanting to achieve, you must be consistent.  I can’t tell you how many people I’ve met over the years that get really excited about working out, then get into a routine where they come for five or six days and workout hard for even two hours sometimes, then get burned out after a few months.  After they lose the desire, they begin to skip the gym completely.  After a little while unfortunately, they are right back to where they started and the same cycle begins all over again.  That person is always on a rollercoaster.  They are on a workout high and feeling good, to back down to a low and feeling sluggish and out of shape.  There are never any real breakthroughs with this routine.  If this is you, I encourage you to pick a frequency (days and length of a workout) that is reasonable, and a frequency that will get you the results you are looking for.  Have self discipline, and dedicate yourself to that.  You want to be on a routine where you are on a constant climb, and seeing results throughout your whole life.  Remember, your fitness journey is marathon, not a sprint!
Along with consistency, those who see results also are also not afraid to work hard and challenge themselves.  I always say that if cleaning the house fatigues you more than your workout, then something needs to change!  Now, intensity certainly varies.  Where as a brisk fifteen minute walk for one person might be a challenge, to another it might feel easy.  However, if that person consistently challenges themselves with a fifteen minute walk, before they know it it will get much easier, and that means they’re ready for a new challenge!  I encourage you, no matter where you are at in your fitness journey, do not be a afraid to get out of your comfort zone and challenge yourself.  If you do, you’ll love the results and progress you’ll see!
Are you on a consistent routine where you feel challenged, and where you’re seeing results?  If not, feel free to contact me at 806-789-2529 or at brianvaligura@gmail.com

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Party Tips – Zumba! “Ditch the Workout, Join the Party!”

Image result for zumbaHey there party people!! This week I am bringing some Brazilian flair to your next Girls Night Out!  I have worked at Premier for a few years now and have heard about our Zumba classes but had never actually attended one.  That all changed about two weeks ago, when I decided to finally try it out and it was SO MUCH FUN!!! I am definitely hooked and ladies, my fitness tracker said I burned over 800 calories and I never felt like I was ” working out”. Maybe you too have heard about Zumba and are wondering what it is exactly, well, Zumba is a latin style dance class combined with hip hop and other international styles of dance.  I would encourage you to go to a class on Monday night at 6:30 PM, we have the FUNNEST Zumba instructor in the city OR call us and book a private Zumba party!  During your party you get a 1 hour Zumba class, and time afterwards to pull up a seat for a smoothie, protein shake, or glass of wine (BYOB).  Or you could go all out and have an appetizer bar with fruits and veggies.  Some other ideas are glow in the dark Zumba, 80’s themed Zumba or even a cancer awareness Zumbathon!  This party is perfect for small and large groups and can be tailored to fit your imagination!! So give us a call today to book your Zumba party!  Join me next week, as I share about a party option for toddlers!!

Contact Michelle at 806-771-4263

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Trainer Tip of the Week

If you have ever stepped into a gym, more than likely you have seen someone doing a bicep curl of some sort.  It’s a very popular exercise, because who doesn’t want nicely toned biceps right?!  That being said, the bicep curl is commonly done incorrectly.  Let’s go over technique, and some common errors typically done with this exercise.

The bicep curl is know as an isolation exercise, and also a single joint movement.  Isolation exercise because you are isolating one muscle group (the bicep), and single joint movement because only one joint is moving throughout the exercise (the elbow joint).  Whether you are using a barbell, dumbbells, cable, etc., proper form is a must.  First thing to do is start with your feet about hip width apart, or you can stagger your feet.  Grab whatever piece of equipment you’re using, and start with it down by your thighs with your arms straight, but not locking out your elbows.  From there, your grip should be tight enough for the weight to be stable (don’t death grip it), then you should bend only at the elbow joint until the weight reaches shoulder height.  Once it reaches the shoulder height, control it for roughly three seconds back down into starting position, then repeat.
The errors I see associated with the bicep curl are usually done because the person is trying to lift too much weight.  As always, form is much more important than how much weight you can move.  One error I commonly see, is the back starting to arch to help bring the weight up.  This is a great way to strain your lower back, so be sure to keep your core tight and do not arch your back.  Another error, is the shoulder swing.  This is pretty common to see.  The person has too much weight, or their form is starting to give out, so they begin to swing the shoulder to help bring the weight up.  Remember, this is a single joint movement, so the shoulders should be stationary throughout.  The third error, is pausing way too long up top.  Pausing or resting up top takes tension off of the bicep.  Once the weight comes up to shoulder height, you should start to descend the weight.
Are you doing the bicep curl correctly?  Be sure to keep these tips in mind next time you perform this exercise!

Contact Brian at (806) 789-2529

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Trainer Tip of the Week – The Versa-tube!

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The versatube is a great piece of equipment, and should be a consistent staple in your routine no matter what fitness level you are on!  One of the many reasons it is so effective, is because they are very easy on the joints.  If I have a client who is rehabilitating an injury, the versa-tube is usually one of the first pieces of equipment I turn to.  Also, I have found some of my elderly clients, and beginner clients benefit greatly from the versa-tube as well.  Some are too weak to use a bar or dumbbells for certain exercises, so we are able to use a versa-tube to accomplish our goal.  Last but not least, elite athletes can benefit from them too.  If I’m working with an elite athlete, or even sometimes at the end of my own workout, I will do 3-5 burnout sets on a certain exercise to focus on speed and power. Versa-tubes range in difficulty from yellow being the easiest, then green, red, blue, then black.

Watch a demo on Youtube https://youtu.be/j31KgFNLSOU

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Party Tips – After Dark @ the Premier Summer Pool

Image result for movie at the poolBasketball isn’t the only thing that goes on at Premier after dark.  That is when the fun is just beginning at the pool!  Looking for a unique idea for your next pool party? Why not try a movie by the pool?! Instead of going to the drive-in, why not opt for a Swim In Theater?  Everyone brings their favorite floaty and snack on popcorn, candy and sodas poolside! You can bring your own or take advantage of our pool shack, stocked with all the good stuff! We can even pop some popcorn on in our movie sized popcorn machine!   You bring the electronic components, and we’ll provide the food and the pool!  

Next up on our Premier After Dark menu is our Glow in the Dark Pool Party! Premier provides glow in the dark necklaces for party goers, and a light up beach ball!  The themes are limitless with this party, so go wild!  Call us today to book your next event at the pool and join me next week as I bring some Brazilian flair to your next Girls Night Out!!

Contact Michelle at 806-771-4263

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