Fit2Live - Iowa's Only Personal Training Gym

1st Annual Corridor CrossFit Competition 1/28/12

2012-01-24T09:04:00.002-06:00

ATHLETE CHECK-IN @ 8-8:45am on January 28, 2012

WHO: Any and all local CrossFit(ers) and athletes alike. RSVP if you/your team will me competing.

WHY: This is a great opportunity to test your skills in a competitive environment with other local athletes and like-minded individuals. Regardless of your age or skill level you are encouraged to give this a shot. Invite friends and family to cheer you on!

ENTRY FEE: 3-4 cans of food for the local food pantry. We are holding this event as a way to give back to the community.

EVENTS: Men & Women's Individual; 4-person Coed Teams

WORKOUTS: Workouts are now posted at WOD's Link: https://docs.google.com/document/d/1GWj47zT1nOFNqasafSWuB8TibwR9o8JWh792VJ1C1jg/edit

Holiday Workout

2011-12-25T10:36:00.002-06:00

AMRAP 15 minutes (you can increase the AMRAP time if you would like a longer workout)

10 Body Weight Squat
10 CrossFit Push up
10 Alternating Lunges (5ea leg)
10 CrossFit Sit ups
10 Burpees

Post times in comment

Friends of Members deal @ Fit2Live

2011-11-03T07:32:00.000-05:00

What a HUGE success we've now had with getting newbies to try out Fit2Live - more than 125 people purchased our special on Groupon last week and will be coming in soon to start changing their lives. Now we want to extend the same offer to friends of our current members.

For $49, friends of members who have never tried us out can do a month of CrossFit or one of our other programs (Look Great Naked Bootcamp or Women's Fitness Challenge). Just have your friends give us a call (319-248-8648) or drop us an email (info@Fit2LiveGym.com) and we will get them hooked-up. AND for each member who gets a friend to join Fit2Live, you'll receive a sweet new Fit2Live polo shirt.

Please SHARE this on your own Facebook wall to make it easy for your friends to find out about Fit2Live.

10 Exercise Myths That Won't Go Away

2011-06-24T11:41:00.000-05:00

We saw this article on CNN about "10 Exercise Myths That Won't Go Away" (by Madison Park, CNN) and realized that Fit2Live educates our members about them. Below I have included the CNN article with commentary:

(CNN) -- We're all looking to maximize results while minimizing time and effort in the gym. That search for shortcuts has translated into a lot of myths about exercise. CNN.com asked exercise physiologists, trainers and nutritionists about their most hated exercise myths. Consider these the 10 persistent myths of fitness.

10) Your cardio machine is counting the calories you're burning

"It doesn't mean anything," says Mark MacDonald, personal train and author of "Body Confidence" about the calorie numbers spit out by the cardio machine.

Some machines don't even ask for your weight or sex.

"It's not asking your body composition," he said. "If you're at 18% body fat, you're going to burn a lot more than if you're female at 35% body fat."

And how many people know their body fat percentage?

The number calculated by your machine is likely not accurate.

95% of Fit2Live members know their body fat percentage and if they don't, all they do is look at their assessment sheets or get it taken. Some of our members have the BodyBugg: http://www.bodybugg.com/ -- this system works by keeping an accurate daily record of calories consumed vs. burned making it easier to stay informed, make decisions and more effectively manage your weight.

9) Women shouldn't lift weights because it'll make them bulky

This one drives Alice Burron, a former female bodybuilder, crazy. She would spend four to five hours a day when she competed, trying to build muscles.

"You really have to overload those muscles to create bulk," said Burron. "It's very, very difficult."

Women have too much estrogen to build large amounts of bulk. Guys build muscles faster because they have testosterone.

So ladies, don't fear the barbells. Strength training helps decrease body fat, increase lean muscle mass and burn calories more efficiently.

The government's 2008 Physical Activity Guidelines for Americans recommended muscle-strengthening physical activity on at least three days of the week for kids and two or more for adults.

Fit2Live incorporates weights in every workout. The 2-4 fitness coaches on the CrossFit/Athlete floor are knowledgeable and eager to help with form, weight selection and modifications.

8) Heart rate monitors will let you know how hard you're working

Heart rate monitoring is a flawed science.

The better detector of how hard you're working is not the newest, gee-whiz tech device, but your own body.

"The perceived exertion, you own sense of how hard you're working is a much more reliable of exercise intensity," said Matt Fitzgerald, senior editor of Competitor group.

Perceived exertion means it's your estimation of how hard you are working out and surprisingly, it's very accurate, he said.

"Your perception of your limit can change over time. So yeah, even your own perception isn't perfect. It's still better than hear rate monitor," Fitzgerald said.

Heart rates could falter depending on what kind of exercise you're doing.

The talk test can measure how intensely you're working out depending on whether you can talk in full sentences, short phrases or if you're barely able to muster a few words.

It's best to lean to recognize your body's signals and get a better control of your effort," said Alex Hutchinson, author of "Which Comes First: Cardio or Weights."

The camaraderie and personalization at Fit2Live has given the opportunity for the staff to get to know our members. This not only allows friendships outside of the gym but our staff gets to know how far to push each individual. There are days when one needs to be pushed more and days when one needs to back off -- either way, our staff's understanding of each person's abilities leads to the right balance of motivation.

7) Your weight is the end all, be all

Newbies hit the gym, and then weigh themselves every day on the scale.

Week-after-week, they see no downward trend on the scale and get impatient.

People start saying, "I haven't lose any weight. This is pointless, I'm not accomplishing anything," said Hutchinson.

After a few months of increased exercise, they are healthier because they've reduces risk factors such as blood sugar levels. Even though a person may not be losing weight, his health has improved in ways that might not be measured.

"They're stuck in this paradigm that weight is the ultimate barometer for fitness. They don't realize the progress they've made and give up."

Fit2Live understands that an individual needs to be intrinsically motivated for prolonged adherence to an exercise program. Which is why we do assessments (body composition) every 3-6 months. Also, every 6 weeks we have a fitness test and retest that same "Girl WOD" every 6-12 months. This allows an individual to see how they have been progressing over a period of time. There have been several ways Fit2Live members have noticed an increase in health; these are just a few: going off blood pressure medication, reduction in body fat, increase in strength and stamina, stronger and less injury prone at work, improvement in joint pain, and improvement in mobility.

6) Low-intensity exercise burns more fat

In general, low intensity exercise has its place -- it's less stressful on joints.

The myth is that if you exercise too intensely, you end up burning carbohydrates instead of fat.

It's the most dangerous type of myth because there's a kernel of truth in it, Hutchinson said.

The more intensely you exercise, the higher proportion of carbs you burn. You may burn less fat, but the total amount of calories burned is higher and that is the bigger picture.

When your body has burned up all the carbs, it starts burning fat.

"You can ignore zones and pay attention to how many calories you burn, which ultimately determines how much body fat you're going to lose," Fitzgerald said.

Fit2Live varies the WOD every day and hits each energy system at least a couple times per week (ATP-PC, Aerobic and Anaerobic). We have also been emphasizing physical activity outside of the gym (biking, running, swimming, hiking, etc.) to increase body fat loss.

5) Chug a protein shake after workout

"It's eating another meal," said MacDonald, a personal trainer who helped TV host Chelsea Handler get in shape.

Protein shakes, powders and bars are good for emergencies, but "they're the lowest quality food."

"You're better off eating real food," he said.

The products are more processed. The best way to get protein is through foods such as turkey sandwich, Greek yogurt with nuts and fruit.

Martin Gibala, chairman of the department of kinesiology at McMaster University in Hamilton, Ontario, agrees. "Protein sources in real food are Number 1. Cheaper and real food may provide other benefits, vitamins and minerals. And some of the components in food may act synergistically in ways we don't understand."

"When we isolate the compound we think works, it's not as good as the real foods."

Every Sunday at 6 pm and Monday at 6:30 pm there is a nutrition meeting. We educate each other and discuss issues faced the previous week. We go over different types of foods people have found around the area and alternatives to the processed food that people have become accustomed to.

4) You can spot reduce for tight abs or toned arms

You may have crunched in vain.

You won't see muscle definition or a nice six-pack despite how many crunches you do, because of the layer of fat resting on top of your muscles.

Don't focus on a body part. Try to get them all," said Burron, a spokeswomen for the American Council on Exercise. "You might have beautiful triceps -- it may not be flopping all over the place. Until the fat is gone, most people won't know it's there."

An emphasis about CrossFit is that we don't spot train -- we provide a full body workout and functional training (training the body for the activities performed in daily life) through the variety of WOD's.

3) As long as I go to the gym 30-45 minutes, that gives me a pass to do what I want for the rest of the day

The gym doesn't negate a bad diet.

Also, emerging research suggests that if you're sedentary most of the day, it may not matter how hard or often you exercise.

People who spend more time sitting during their leisure time have an increased risk of death, regardless of daily exercise.

In a study of more than 123,000 healthy people, the American Cancer Society found that women who spent more than six hours a day sitting were 40 percent more likely to die sooner than a women who sat less. Men who sat more had 20 percent increased risk of death.

Essentially, those who sit less, live longer life than those who don't.

For the participants of Fit2Live's The Biggest Loser Challenge, we had people write down their self-sabotaging thoughts. These are the thoughts that enable you go eat the foods that aren't good for you, the thoughts that talk yourself out of working out, and etc. We are educating individuals to recognize their self-sabotaging thoughts and to have a plan for difficult situations.

2) No pain, no gain

"The ongoing perception is that people need to feel pain through the entirety of their workout or they're not getting the benefit -- that one's very frustrating to me," said Burron, a personal trainer. "You shouldn't be exercising at a level of pain ever."

Feeling discomfort during a workout is OK.

"If it's so intense you're thinking of passing out, you can't continue this session for longer, then it's too difficult and you're at increase risk for injuries or burnout," Burron said.

"You want to exercise smarter, not harder," she added. "That's the premise. You don't have to kill yourself. You just have to be smart about it."

Fit2Live coaches are always on the floor and trained to provide modifications. That's one of the benefits of attending Fit2Live -- you have the availability of the coaches like you would with your own personal trainer.

1) Stretching will help prevent injuries

A growing number of studies challenge the entrenched assumption that stretching helps prevent injuries.

"The way we were taught to stretch, to try to touch your toes -- there's little evidence it prevents injuries," Huchinson said.

A review published in 2007 of 10 randomized studies about stretching after or before physical activity found that "muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults."

Static stretching is when you stay in place, bend over to touch your toes, or try to pull your ankles towards your hips.

A study presented this year at the American Academy of Orthopedic Surgeons found that such static stretching before a run neither prevents nor causes injury.

Then a study published this month in Medicine & Science in Sports & Exercise found that static stretches that last longer than a minute could be detrimental to performance.

Athletes often swing their arms and warm up before a game. That type of dynamic stretching such as high knee jogs, walking lunges can help move your muscles through different ranges of motions.

This type of dynamic stretching is different from clutching your limbs, because it focuses on movement.

A study published in the Journal of Strength & Conditioning Research found professional soccer players who practiced dynamic stretching had higher range of motion than when they practiced only static stretches.

While toe-touches and extra flexibility might be required in gymnastics or figure skating, it's irrelevant for more everyday activities like basketball or weightlifting.

Before the workouts we emphasize rolling out on the PVC pipes and even include dynamic stretching as the warm-up in some of WOD's. Rolling out post workout will actually help with the DOMS (delayed onset muscle soreness). The Fit2Live staff not only are there to assist during a workout but are available before and after to provide exercises and stretches.

Weekend Workouts

2011-05-28T22:19:00.001-05:00

WOD 1

10 Push ups, 10 air squats, and 10 sit ups 6 rounds for time

WOD 2

10 walking lunges, 30 second forward hold 10 rounds for time

WOD 3

20 jumping jacks, 20 burpees, 20 air squats - 3 rounds

WOD 4

"Susan" Run 200m 10 squats 10 push ups 5 rounds.

Healthy Recipes

2011-05-18T15:44:00.000-05:00

From Stephanie:

Check this site out!!!
http://www.bodybuilding.com/fun/berardi85.htm
Some more to check out:
http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/20_pounds_in_20_weeks
Dr. John's Chili - 10 servings

I recommend to half the recipe because it makes a lot! It's a GREAT POST WORKOUT meal! I 1/2 the recipe and it lasted me 1 week and I even gave 1/2 of it away!!

4 lbs lean ground beef (96%) or lean ground turkey (even better)
cans kidney beans (15.5 oz per can), drained and rinsed
onions, chopped
large tomatoes, chopped
lb carrots, peeled and sliced
bell peppers - 1 green, 1 red, 1 yellow, 1 orange cut into ½" squares
cloves garlic, chopped
wo 46 oz bottles V8 vegetable juice, spicy hot
ashew meal
pices: 4 tbs chili powder, 1 tsp cumin, 1 tsp paprika, 1 tsp celery seed, 1 tsp fresh ground pepper (for a quicker version, you can use the 3 packages chili seasonings mix, bit won’t quite be the same)
In a large skillet, brown the meat, one pound @ a time, over high heat together with the garlic and onions. If your skillet is large enough (i.e. wok), you can brown the meat all at once to save time. On the last batch, add the spices after the meat is browned and continue frying for another couple of minutes. Add the browned meat to a very large pot with a lid, and then add the beans, tomatoes, carrots, pepers, and V8 juice. Bring to a boil and then reduce heat to simmer.
To make the cashew meal, process the cashews in a blender in shorts bursts, until a grainy meal is formed. Do not process for too long or you will have cashew butter. Stir in the cashew meal, cover, and simmer for an additional 30 minutes.

Nutrition information per serving:

Calories (k/cal)
637
Protein (g)
71
Carbohydrates (g)
53
fiber (g)
11
sugars (g)
18
Fat (g)
13
SFA (g)
4
MUFA (g)
6
PUFA (g)
2
omega-3 (g)
0.1
omega-6 (g)
1.1

From Amanda:

http://www.food.com/recipe/curried-lentils-23622

http://www.eatingwell.com/recipes/quick_chicken_cordon_bleu_for_2.html

I eat this over cous cous or quinoa, but would probably be good over brown rice.

From Michelle:

This is for the chicken/veggie mix I mentioned at the meeting:

2 chicken breasts, cut up (I often put more, and boneless chicken tenders work well)

1.5 tsp coarse salt

.5 tsp black pepper

1 tablespoon fresh thyme (dried works too, though you probably would need less)

1 tsp allspice (I sometimes use more)

2 garlic cloves

1 small lemon thinly sliced

whatever veggies—red onion, sweet potato, asparagus, arugula

5 tbsp olive olive oil (I usually use less)

Preheat to 450, mix everything together and spread it out. Roast for 12-15 minutes and test chicken, then take chicken out. (I usually put everything back in for another 15 minutes because my oven sucks; you can also finish under the broiler to get everything a little brown).

My tracking program lists the whole thing at about 350-400 calories depending on how much chicken you eat, about 10g fat, 30+g carbs, 30+g protein, and 8g fiber.

From Beth:

Recipe 1: Calico Beans: 1 can Pork and Beans, 1 can red kidney beans, 1 can pinto beans, can also use Navy Beans or Lima/Butter beans or Northern beans. 1/2 lb browned turkey, 1/3 up ketchup, 2 tablespoons mustard. Mix all together and bake at 350 for 45 minutes. Serves 15-17. I use 2 lbs turkey and 2 cans of each bean, makes a large crock pot full.

Recipe 2: I also like Angel Hair pasta: 1 pckg angel hair pasta, 5 cups chicken broth or 3 cups with 2 cups water

1 pckg turkey sausage, 1 red pepper. Bring chicken broth to boil, put in angel hair pasta and cook per pckg instructions. covered. Brown turkey sausage, chopping it into little pieces. When angel hair pasta is done (broth should be almost gone) Throw in turkey sausage and chop up red pepper into small pieces and throw it in. Let it simmer until pepper is tender and serve. Makes 8-10 servings. Very tasty.

From Jane:

Chicken Salsa Stew

2 14 oz cans diced tomatoes

1 large jar salsa (medium or hot)

1 can corn drained

1 can black beans drained

1 package of Taco Seasoning

1 -1 ½ lbs boneless chicken breasts

Put chicken breasts on bottom of crock pot, add all else, cook on low for about 5 hours or so. Then shred the chicken. Can eat then or continue to cook.

The Biggest Loser: Week 3 Nutrition

2011-05-17T15:22:00.001-05:00

Focus #1: No White Carbs

Focus #2: 20-30 grams of fiber per day

Tough Mudder Saturday's Workout

2011-05-11T12:14:00.000-05:00

We are meeting at the location at 10 am

Location: Cosgrove, Iowa

Go west on Melrose Avenue past West High School. Melrose Avenue automatically changes from Melrose to IWV Road. Continue traveling west just over 7 miles past the Hwy 218 interchange. Turn left onto Cosgrove Road (you will see Cosgrove signs). Travel 1 mile, you will see a church on your left hand side. Immediately after the church, turn right onto Lucas Court (it is a subdivision of homes). Keep going straight, we are the home at the end of the cul de sac on the right addressed 1978.

The Biggest Loser - Nutrition Focus

2011-05-11T11:47:00.000-05:00

Week 2

Focus #1

Men: minimum 60 grams of protein per day

Women: minimum 50 grams of protein per day

Focus #2

3 vegetables per day

Family Fun Run/Walk

2011-05-03T15:52:00.000-05:00

Sunday May 8, 2011

Location: Ronald McDonald House Iowa City

You can choose from a 5K or a 10 mile route

http://www.rmhciowacity.org/pages/family_fun_runwalk/

Fit2Live's The Biggest Loser Challenge

2011-04-26T11:48:00.001-05:00

We are now taking payments for "The Biggest Loser Challenge"

$25 entry fee

Once you have paid you will receive an email regarding rules and instructions.

"Fran" Times

2011-04-26T11:16:00.000-05:00

Fran

95 lbs Thrusters

Pull-ups

21-15-19

For Time

95 lbs and Pull-ups (as Rx'd)

Zach K - 3:15

Corey H - 3:56

Brian M - 5:38

Doug G - 7:08

Kurt V - 7:28

Tom B - 7:58

Matt J - 8:19

95 lbs Thurster and Pull-up Band

Mike G - 6:52, green band

Jeff N - 7:50, green band

Doug T - 9:37, green band

85 lbs Thurster and Pull-up Band

Scott - 9:04, purple band

Brian S - 7:41, green band

Mark L - 8:00, green band

Dasal - 9:22, green band

75 lbs Thurster and Pull-up Band

Doug R - 8:44, purple band

Uday - 8:02, green band

65 lbs Thurster and Pull-up Band

Stacey D - 6:06, green band

Nina C - 7:11, green band

Michael T - 7:51, green band

55 lbs Thurstser and Pull-up Band

Heather P - 5:30, purple band

Emily F - 6:28 - purple band

Samantha S - 7:45, purple band

Mandi K - 6:36, green band

Amanda B - 6:53, green band

Ann S - 7:08, green band

Bill D - 7:15, green band

45 lbs and Pull-up Band

Karyn S - 7:53, purple/green band

Rhonda P - 4:49, green band

Whitney W - 5:23, green band

Jen B - 5:51, green band

Allison L - 7:30, green band

Lorrie H.A - 9:03, green band

85 lbs and Jump Chins

Kristina W - 7:09

75 lbs and Jump Chins

Dave A - 5:46

65 lbs and Jump Chins

Jim Barker - 3:10

Mark C - 5:43

55 lbs and Jump Chins

Karla F - 7:31

45 lbs and Jump Chins

Barb H - 5:17

Jon T - 5:23

Dave T - 6:38

Katie D - 6:48

Todd A - 9:39

8 kg and Jump Chins

Julie P - 6:56

6 kg and Pull-up Band

Angie - 5:30, green band

Karla B - 8:55, green band/jump chin

Dowel and Jump Chins

Joe C - 6:18

Tough Mudder Week 13

2011-04-15T11:09:00.000-05:00

Rules: 20 repetitions of each exercise

Workout:

3 Laps Around the Building (1.05 mile)
Ring Push-ups, Scissor Kicks (40 total), Renegade Row (10 each side)

3 Laps
Commando Pull-ups (20 total), 1-leg Mountain Climbers (40 total), Skull Crushers

2 Laps (.7 mile)
Goblet Squat w/2 sec pause, Shoulder Ring Walks x 2 (hold at top for 20s), L/R Side Hold w/leg off ground (1 min ea.)

2 Laps
Lateral Step ups w/double KB's (10 each leg), Alternating Shoulder Press, Prowler Push-alternating handles (20 yds x 10)

Group Indian Run x 20 minutes

Fit2Live's Biggest Loser ... Coming Soon!

2011-04-12T13:12:00.000-05:00

May 1st - July 9th (10 weeks)

Do you have extra pounds to lose and need motivation to do so?

Fit2Live will be sponsoring The Biggest Loser Challenge and wants YOU to join!

Even if you only have those pesky last 10 pounds to lose, this challenge will get you to your goal!

Entry Free*: $25

Sign up by April 30th

Program Details:

First, Second and Third place Winners receive Cash Prize**

Weekly Weigh-ins

Pre and Post Assessments

Weekly Nutritional Goals

Attendance Goals

Once you have signed up you will receive more detailed information regarding weigh-ins, t-shirts, and nutrition goals.

* For current members only; contact Stephanie Escobedo (sescobedo@fit2livegym.com) for non-member rate

** Pounds Lost/Starting Weight x 100 = Percent Weight Lost

Member of the Week

2011-04-12T10:35:00.000-05:00

Michael Theobald

I became interested in Fit2Live early in 2009 when we received a "try it out" pass from a friend who was already a member. My wife and I had been on the lookout for a gym that offered more than sterile rows of workout equipment monitored by disinterested trainers who rarely had any contact with the clients after the enrollment papers were signed.

I joined the gym in February of 2009. I lived through the initial shocking adjustment period. I haven't ever regretted the decision. It's probably one of the best decisions I have ever made.

I could come up with a very long list of things I like about Fit2Live but rather than trying to list them all maybe I can touch on a few high points.

I like the training staff. Every one of them has helped me out at one time or another. They have provided helpful tips for completing workouts in a way that maximizes benefit and minimizes injury. But over and above that, they never cease to be encouraging. That's important! It's impossible to be discouraged when you see Stephanie's smiling face or Shea explains a technique or Lane amazes you with his strength and his patience. Aaron has done something right by assembling his great crew.

I like the workouts. They change every day. They are challenging but achievable. They seem to always have a purpose that is directed toward a goal somewhere in the future. They actually get results. Like all members, I whine about them but truthfully I look forward to doing the workout. I hate to miss them. I feel good when I finish and I feel a sense of success.

I enjoy the company of the wide variety of people that I have met. This has been an opportunity to meet people with whom I may have never had contact. Everyone has an amusing story or an interesting adventure. Like the training staff they encourage each other. That makes things more fun. Working out alone is not very interesting. My rotating work schedule gives me an opportunity to participate with lots of people. That's a plus.

Outside the gym you may see me walking our three dogs on the West side of town. They are large and require lots of exercise. I like to ride bikes, swim, hike, camp, cross-country ski, kayak and lots of other things. Unfortunately, like most people, finding the time to devote to all of them is a challenge.

If there is a secret to fitness, I think that it must become an activity that is fun. If it is not fun then it becomes work. Finding Fit2Live was a real blessing. Slogging through a workout because you have to will eventually end in failure. Participating in a workout because you like it can only end in success.

I don't really have a hobby but I am interested in a lot of things. I like books, movies and sporting events. I enjoy following politics. My wife Jodie keeps me busy in the garden. If I had the time and the money I would love to travel more. We have three grown children and four grandchildren. It's always nice to spend time with them. I like all kinds of music. A year ago I even took piano lessons.

Two years ago I became motivated when I went to the first day of our try it out week. I was fairly certain that paramedics would have to be involved when I attempted to do 30 seconds of box jumps. Little by little, I have made improvements. There is plenty of room for more but I'm certain that hard work will help that along.

I don't really feel qualified to give fitness advice. I do think that we live in a digital age where everything is moving along at an incredible pace. We are constantly bombarded by instant news, instant messages, texts, pictures, media and so on. Maybe life could be a little better for everyone if we all drag our feet a little. Slow down. Enjoy life at least a little bit. Don't be in such a hurry.

Grocery Store Tour

2011-04-11T14:10:00.000-05:00

New Pioneer Co-op

1101 2nd St

Coralville, IA 42241

Wednesday, April 20th @ 6:00 p.m.

Spots are limited, sign up through the "comment" section.

If there are more than 12 people signed up we will add another time.

Question of the Week

2011-04-11T14:00:00.000-05:00

Refer to blog post "Shoulder Pain and Weight Training"

1) Do you experience shoulder pain post workouts?

2) Do you incorporate a stretching/rolling out routine before/after working out?

3) It is important that we listen to our bodies. Pre/ Post workout stretching and rolling out is just as important as the workout. Many say they don't have time to stretch/roll out but it doesn't have to be done at the gym. What are some creative ways to incorporate stretching into your life?

Example: Rolling out while watching TV; it takes the mind off the 'pain' and I end up rolling out longer.

Tough Mudder Week 12

2011-04-08T14:21:00.000-05:00

Rules: 20 repetitions of each exercise

Workout:

3 Laps Around the Building (approx. 1.05 mile)
T-Push ups (20 pu's total), Cycle Split Jumps (40 total), Bent Over Row (40 each side)

2 Laps
Pull-up/ Chin-up, Mountain Climbers (40 total), Dips

2 Laps (.7 mile)
Double KB Front Squat, Decline Push-up, Lunge+Twist (20 total lunges)

2 Laps
Double KB Side Lunge (10 each leg), Double KB Shoulder Press, Swings

Group Indian Run x 15minutes

Shoulder Pain and Weight Training

2011-04-06T15:16:00.000-05:00

By: Lisa Kearns, MS PT CSCS

How often have we heard the statement in the gym, “I hurt my rotator cuff benching the other day”? Shoulder pain is a frequent bane of active individuals, especially as they start to progress in age. Due to the frequency of occurrence, people tend to self diagnose, because their symptoms are just like their friend’s, etc.etc. Trainers are frequently placed in the position of having to manage these problems in the early stages, and it is important to be able to identify certain signs and symptoms which will dictate the course of action.

The shoulder is a very complex joint. It does not share the same bony stability that the knee or elbow has, therefore allowing it a great degree of movement. It is critical to understand how this joint works before helping people manage any dysfunction. The easiest way to picture the dynamics of the shoulder is to picture a golf ball sitting on a tee. The tee represents the glenold component of the glenohumeral joint, and the ball represents the head of the humerus. If there is a shift in any direction of the golf ball on the tee, it will fall off. In order to function properly, the golf ball must stay centered on the tee.

Now imagine that there is a ring of cartilage around the tee, deepening it somewhat and offering more stability. This ring is called the labrum. It is a static stabilizer for the glenohumeral joint. Other static stabilizers would include the ligaments and the capsule. None of these static stabilizers are inherently rigid, all offering a great freedom of movement. Sometimes, these structures are actually looser than normal, which is a condition we call excessive joint laxity, which can lead to instability. Therefore, we rely primarily on musculature to provide stability at the shoulder. The critical factor in the shoulder is proper balance, just as with the golf ball and the tee. The muscles are what contribute to this balance. If the muscles surrounding the joint and stabilizing the scapula have a balance in both strength and flexibility, then the shoulder will be able to function properly. If not, then a wide variety of problems may result, from impingement of the rotator cuff tendon and bursa, to chronic instability, to labral tears, and so on.

A common scenario in weight training is the following: John is a 38 year old ex-athlete who now is trying to stay in shape by working out 3-4 days a week at the gym. He takes his weight training pretty seriously, and finally feels as if he is starting to lift some decent weight and to see results. He has noticed a little stiffness in his shoulders after his upper body workouts, but attributes it to normal post workout soreness. John just finished a heavy chest workout, and is going through a tricep and shoulder routine. While performing a shoulder press, he feels a significant sharp pain in his shoulder and is unable to continue lifting that day. The pain lingers for a week or so and he notices that when he gets back to his chest workout he is unable to lift nearly as much weight due to pain, and forget about shoulder press. He isn’t sure what to do, so he asks a trainer at the gym for advice. So what do we tell him to do?

Let’s examine the mechanics of what is going on here. After asking John some questions, we discover that he seems to pushing his chest a lot harder than his back, and he didn’t build a good base with shoulder and deltoid strengthening. Thinking of our anatomy and of the golf ball sitting on the tee, where would that put his shoulder? The chest muscles attach anteriorly on the humerus, and with his training there is an imbalance of strength and flexibility compared to his opposing, or back muscles. So the head of the humerus is going to shift forward. He will develop a somewhat protracted posture, which narrows the canal beneath the acromioclavicular joint, where the rotator cuff tendon and bursa reside. So then when John performs the shoulder press, the head of the humerus doesn’t glide down in the joint the way it is supposed to. It will put anterior and superior pressure at the location of the rotator cuff and bicep tendons. Over time and repetition, this will create inflammation.

We must remember that the inflammation is not the problem, only the symptom. The problem is the faulty mechanics of the joint due to muscular imbalance. John should rest, ice and use antiinflamatioriesas directed for the inflammation, but he needs to alter his training to keep it from recurring. If pain persists for more than a week, he should seek the advice of a physician.

Any weight-training program should adequately address ALL of the muscles and force couples (groups of muscles working together to perform an action, such as a rotator cuff and deltoid) to “keep the golf ball centered on the tee”. This would include a rotator cuff strengthening program, adequate strengthening for the back and scapular stabilizers, exercises such as press ups for the depressors, and shoulder exercises which do not compromise the mechanics of the shoulder. An example would be keeping all presses slightly in front of the head, allowing less compression at the AC joint. A good warm-up and post workout stretching will

also help. With a properly balanced program, problems at the shoulder can easily be avoided.

Rotator Cuff Tear

Brusitis- Rotator Cuff Tendonitis

Frozen Shoulder - 'Adhesive Capsuliitis'

Question of the Week

2011-04-04T14:24:00.000-05:00

Questions are based on this article; copy and paste link into web browser:

http://www.crossfit.com/journal/library/13_03_Benchmark_Workouts.pdf

Questions:

1) There will be modifications for the Thursters (required LBS) and Pull ups (bands, jump chins) required in "Fran". Keeping in mind the modification that you will be using, What will be your "weakness" in the upcoming Fran workout? Why?

2) Do you have a strategy for Fran, if so, what is it?

3) Have you voted for Fit2Live yet? If not, visit http://kcrg.cityvoter.com/fit2live/biz/541478

Tough Mudder Week 11

2011-04-01T14:32:00.000-05:00

Rules: 20 repetitions of each exercise

Workout:

2 Laps Around the Building (approx. 1/2 mile)
T-Push ups (20 pu's total), Cycle Split Jumps (40 total), Bent Over Row (40 each side)

2 Laps
Pull-up/ Chin-up, Mountain Climbers (40 total), Dips

2 Laps
Double KB Front Squat, Decline Push-up, Lunge+Twist (20 total lunges)

2 Laps
Double KB Side Lunge (10 each leg), Double KB Shoulder Press, Swings

Group Indian Run x 10 minutes

Member of the Week

2011-03-31T13:59:00.001-05:00

Emily Fridlington

What interested you to join Fit2Live?

I joined Fit2Live to help overcome the plateau I had reached in my exercise program. I loved the idea of being able to show up and get a great workout without having to plan it myself. The early morning classes were key!

How long have you been a member?

I’ve been a member since December 2010.

What do you like about Fit2Live?

I love the intensity and variety in the workouts. Other members were very welcoming of me, and it’s been fun getting involved in the Tough Mudder team! Obviously the coaches have been fantastic, and I truly appreciate the constant feedback. I love the WODs and how easy it is to push yourself and set new goals in every single workout.

Do you do any physical activity outside of the gym, if so what and how often?

I run 4-5 miles 2-3 times a week and cycle once a week. I do either a day of yoga or swimming once a week for something less stressful on my joints and body, and I try to take at least one day off a week. Also I love stomping around in a field with my 2 German Short-haired Pointers.

What is your "secret" to finding physical fitness or to get the results you attained?

I don't have any great secrets, but I'm positive for success you have to do the work. For me, there are 3 key things.

Most importantly you have to refuse to compromise on the priority of your own health and fitness. When I first moved to Iowa City and started working, long days, unpredictable hours, and last minute plans kept threatening my post work gym time. It started to get really easy to be "to busy" or have worked "too late," and my workouts suffered. My fix was to switch to early morning training, no matter how painful that was, but it absolutely eliminated the competing forces.

I also follow a Paleo diet. What you put in your mouth is equally as important as what you do in the gym. After going Paleo I'm certain I was basically malnourished for the better part of 2 decades-- missing proteins and healthy fats I actually needed to build strength, recover between workouts and finally really start to see measurable changes in my body and performance. I'm not perfect, I shoot for at least 80% with a few open meals or snacks throughout the week.

Accountability is huge too. A trick my twin sister and I use is to tell each other, spouses, and workout partners our workout goals. It's so important to get people involved who hold you accountable, won't let you back out, and will check on your progress. Plus shared success is so much more fun!

Do you have a hobby? What is it?

Travel, I’m obsessed! I believe in always planning the next vacation/trip. I also love to read, and I’m slightly addicted to US Weekly. I love watching movies and college football, spending time with family and friends, live music, camping, playing with my dogs, and pretty much anything outside.

How do you stay motivated?

Setting goals both long and short term really helps. Training with other people and signing up for fun events like the Tough Mudder or Tour de Brew bike ride keeps workouts fun. I try to change it up during the week so I never get too bored.

If you were to give a few helpful words to others, what would that be?

FOOD PREPARATION! Finally by 32 I've figured myself out...I love salty snacks, tend to be both a visual and emotional eater, and if I don't have something with me to eat when I get hungry, I can make bad decisions. The trick is trying to beat myself at that game. As boring as it sounds I spend a couple of hours on Sunday prepping food for the week from washing and chopping tons of veggies to baking chicken. We make batches of kale chips and our own jerky and keep them in plain sight for salty or crunchy cravings. Every night I make my lunch and pack 2 snacks to take to work, and I try to drink 2-3 liters of water a day. Extra Dessert Delight gum (especially the key lime pie and mint chocolate chip) is AWESOME!

Have You Voted?

2011-03-30T13:28:00.000-05:00

Vote Here ... *

*http://kcrg.cityvoter.com/fit2live/biz/541478

Weekly Question

2011-03-28T15:06:00.000-05:00

Referring back to "Trying to Out-Snatch a Donut"

1) There are two types of responses to intense exercise. Which one are you?

2) Have you modified your eating habits/nutrition since starting at Fit2Live?

3) Do processed foods make up the bulk of your diet?

Write your response in the "comment" section.

Tough Mudder Week 10

2011-03-25T11:43:00.000-05:00

Rules

• Do each exercise for 90 seconds with 30 second break; meaning you only have 30 seconds to get to the next exercise.

• Do only 30 repetitions in the 90 seconds; find a weight and modification that will allow that. Remember the weight/mod's used.

• If you were unable to get 30 repetitions, keep track of how many you got.

1) T-Push up

- 30 push ups total

2) Swings

3) Cycle Split Jump

- 15 each leg/ 30 total

4) Bent-over Row

- 30 each side

5) Dbl KB Side Lunge

- 15 each side

6) Renegade Row w/Push up

- 30 total push ups, 15 rows each side

7) Dbl KB Shoulder Press

8) Lunge & Twist

- reps = lunge

9) Decline Push up

10) Mountain Climbers

- 30 each leg

11) Chin up or Pull up

12) Forward Hold

13) Left Side Hold

14) Right Side Hold

15) Ring Dips

16) Dbl KB Front Squat

17) 20 Minutes Facility Run -

1. Start at the top of Turf

2. Skip to stairs, run down stairs

3. Bearcrawl from bottom of stairs through room w/mirros to the entrance hall

4. Run back to turf

"Trying to Out-Snatch A Donut"

2011-03-25T11:11:00.000-05:00

Article by Geoff Neupert, Master RKC

I think it was my good friend Dave Whitley, Master RKC, who came up with the term "Out-Snatch A Donut." And I laughed out loud when I heard it because it sums up all that is wrong with the weight loss industry today.

Here's the deal, no matter how hard you try to skirt it, deny it, or overcome it, the Laws of Thermodynamics hold true for weight loss – you must eat less calories than your body burns every to lose fat.

I know – I hate it too, but it doesn't make it any less true.

So, you just cannot eat whatever you want, swing your kettlebell, and expect the body fat to magically disappear.

Look, there are people out there who can do that – but they are the exception – you and I are the rule. If that weren't the case then everybody who touched a kettlebell would drop off the excess blubber and you and I know that just doesn't happen.

Here's why –

There are two types of responses to intense exercise:

The hunger response is blunted and the individual ends up eating less, and the individual ends up burning off more calories than he/she consumes, or
The hunger response is accelerated and the individual eats more than he/she normally does to compensate (there's that word again) for the calories burned.

I don't know what the exact statistical breakdown is, but in almost 20 years in the fitness business, many more people fall into the second category than the first. I'm one of them. If you're reading this article, you probably are too.

Therefore, whether you like it or not, you must get control of the foods you put in your mouth if you ever want to achieve the fat loss you desire.

The Fixes

Now that we've seen what the most common mistakes are, let's take a close look at how we're going to fix them.

We'll start these in the reverse order because the last Mistake will be fresh in your memory and therefore the easiest to address.

Fix #3 – Eat For Energy Not To Store Energy – And Fat Loss Will Be Virtually Automatic.

Hardly seems possible, let alone true.

But do you know what the unwanted fat on your body is?

Stored energy.

Do you know why it's there?

Because you told your body that it needed to store that fat for some future use.

It's just that simple.

Therefore in order to get rid of it, you must tell it to do the opposite.

And the only way you can do that is by switching the signals you are sending it.

And the only way to do that is turn off your fat-storing hormones and turn on your fat-burning hormones.

The single best way to do that is to eat only foods found in nature – meat, poultry, fish, eggs, vegetables, fruit, legumes, and seeds and nuts. Stay away from processed (man-made) foods like breads, cereals (yes, what they feed cows), pasta, deli meats, etc.

Yes, it's ok every once in a while to eat processed foods, but they should not make up the bulk of your diet like they do now for so many Westerners.

Fix #2 – Get Down With Movements That Build You Up (Like The Get Up)

Incorporate movements that challenge you like the (Turkish) Get Up. It is just a great exercise in general and has a way of making you address and correct poor movement patterns, especially if you perform it in a slow and deliberate fashion (like the Kalos Sthenos).

One of the most productive months of training I've had in recent memory was December 2009 where I committed to exclusively performing only the Get Up and variations along with some Swings. It fixed most of my issues.

There are a lot of other great kettlebell exercises that literally "bulletproof" you when performed correctly. Here's a sample list –

The Swing and it's variations
The Press
The Windmill
The Clean
The Goblet Squat
The Single Leg Deadlift
The Snatch

These movements literally pry open all the tight spots, creating flexibility (increased muscle length) and restoring lost mobility (increased joint range of motion) as well as giving you that "in-between strength" – that strength that keeps you from getting hurt doing the simple things in life like throwing a football or bending over to tie your shoe.

Look for places to incorporate these exercises in your training program. And remember, you don't have to feel like you're having a "workout" for them to be beneficial.

Where should you start?

Probably with the exercises you don't normally do. Pick one or two of those and put them in the beginning of your training program. Drop one or two of your favorite exercises for a while and see where you are in 30 days.

Remember, restoring lost movement will increase your body's need for stored energy, and will automatically start burning stored calories (read: body fat).

Fix #1 – Find a Plan And Then Stick With It.

Look, we all want to believe we are "special" or "advanced" or "different" from the next guy (or gal).

The bad news is that we're not (physiologically speaking, not metaphysically speaking...).

The human body is relatively predictable. If it weren't, things like modern medicine couldn't exist.

Because this is true, you need to follow a plan – and preferably not one you designed, because, as we saw in Mistake #2, you'll likely keep doing the same things you've been doing – the things you like and are "good" at doing.

You need to follow a plan designed by a professional – even if you're one too – because it takes your ego out of the equation. It's like the old saying "The lawyer who represents himself in court has a fool for an attorney."

The professional can see things that you just can't because you are too close to them. (Even as I write this article, I am using another professional's program because I recognize that I have fooled myself way too often in the past...)

There are many fat loss programs available, and even a few great kettlebell fat loss programs. Pick one. Stick with it. See it through to the end. And measure your progress.

When you do, you will no longer feel the need to "workout" because you will know for certain that your newfound training is providing you with all you really wanted in the first place – results.

________________________________

Geoff Neupert, Master RKC, has been an exercise professional for over 17 years and is currently the owner of Integrated Fitness Solutions, a personal training company in Durham, NC. He has logged well over 20,000 hours of one-on-one client sessions.

His background includes Division 1 Strength and Conditioning, Personal Training, and Post-Rehabilitation. He's either currently certified or has been certified through the following agencies: NSCA, USAW, RKC, NASM, ACE.

He loves kettlebells because they remind him of his passion for the Olympic lifts, but they allow him to train anytime, anywhere without negatively affecting his current life responsibilities.

When you want to strip off that unwanted bodyfat using kettlebells then make sure you grab your copy of Geoff's Kettlebell Burn 2.0 – The Ultimate Kettlebell Fat Loss Program and discover how you can lose up to 2 pounds of fat each week

Member of the Week

2011-03-24T11:21:00.000-05:00

Karyn Shanks

What interested you to join Fit2Live?

I knew Aaron when he worked at North Dodge Athletic Club and loved what he was doing for my son, who was training with him at that time. So, when he opened Fit2Live, my son followed him and I decided to try Crossfit. The rest is history!

How long have you been a member?

Since it opened 2 1/2 years ago.

What do you like about Fit2Live?

I love Crossfit and the wonderful camaraderie and support I receive from my new

friends and the trainers. It has been a wonderful community and great environment for working out. I love that the workout is completely different every day, is never boring, always challenging and I've been able to improve my strength and stamina. I also like that I have learned a number of great exercises that I can take with me anywhere. Even if I have just a small corner of a hotel room on a trip, I can put together a nice workout for myself.

Do you do any physical activity outside of the gym, if so what and how often?

I practice yoga and I enjoy hiking and kayaking when the weather is cooperative.

What is your "secret" to finding physical fitness or to get the results you attained?

Dedication. I show up, do my best, set goals for myself and work hard, all the while honoring my body so that I don't get hurt.

Do you have a hobby? What is it?

I love to read and cook and work in my garden and hang out with my family.

And, not to sound like too much of a geek, but I also love learning about nutritional biochemistry, food, health topics of all kinds and anything that helps me do my job better (functional medicine) and be of more value to my clients at work.

How do you stay motivated?

When I am feeling really good, I am so much more effective at everything I do in life, whether that is work, parenting or being a friend. I am able to be more present. I have more joy in my life. So, those things that help me to feel great, like working out, doing yoga, eating well, all are high priorities for me.

If you were to give a few helpful words to others, what would that be?

Be self-reflective. Tune into yourself. How do you feel? What do you need to feel your best and to live your best life? Decide what those things are and pursue them with determination. Show up, be humble and set reasonable goals for yourself. Don't compare yourself to others. And don't forget to mobilize your support team to help you! We all need that.

Anything else you would like to mention? Like an interesting fact or story?

I was able to do my first-ever-in-my-life free-style pull-up last week!! Have been working toward the goal of being able to do at least one by my 50th b-day, which is coming up. I made it 2 months early. Any suggestions for my next goal?

A clapping pull-up?? Who wants to train with me?

How I trained for a pull-up.

I started with the green band and worked my way up to 3 sets of 10.
Then switched to then purple band and worked up to 3 sets of 10.
Then started using my knee in the purple band instead of my foot and worked up to 3 sets of 5 (much harder that way!).
A few weeks ago I started having the trainers help me my giving me a little assistance with their hand on my back and no band.
After a couple of weeks of that I was able to do one by myself.

I can only do one right now and after I've done that one I can't do another one until the next day! So, I am doing the one free-style and then 3 sets of 5 with my knee in the purple band and hoping I can progress from there...It's been a very methodical, structured process.

I also do sets of decline pull-ups (5 seconds down) and tricep pushups to strengthen my lats as they seemed to be the weak link for me...And I do as many sets as I have time for every time I come in.

"Helen" WOD

2011-03-22T10:11:00.000-05:00

"Helen" For Time

400 meter Run
21 Swings w/1.5 Pood (24 kg)
12 Pull-ups

Modifications:
Rx'd = As Prescribed
PB = Purple Pull-Up Band
GB= Green Band
JC = Jump Chin-ups

Helen Results

Corey H 6:58 Rx'd
Kevin H 8:09 JC
Matt J 8:30 PB
Ann S 8:25 JC
Emily F 8:46 PB
Heather P 7:58 PB
Karen R 9:46 JC; 16kg
Amanda W 9:55 JC
_____
Zach K 7:57 Rx'd
Brian S 10:10 PB
Samantha S 10:15 PB
Lorrie A 9:10 JC
Martha F 10:25 JC
_____
Michael T 7:57 JC
Kurt R 10:10 PB
Karyn S 11:52 PB
Ellyn F 10:36 JC
Dave T 10:55 JC
Justin S 10:24 PB
Carey S 11:08 JC;16kg
_____
Dick H 11:13 GB
Carol F 10:28 JC
_____
Stephanie E 9:21 PB
Doug R 7:46 JC
Mike G 7:56 JC
Kurt V 8:17 PB
Brittany I 8:54 JC
Jason A 8:55 PB
Mark C 9:32 JC
Dasal 10:00 JC
Tom B 12:42 Row
Jim B 8:55 Rx'd
_____
Dave A 9:09 Row;JC
Beth A 9:56 Row;JC

Stacey D 8:53 GB

Following Competed Outside:
Trish Z 12:52 JC
Doug T 12:03 PB
Mark F 24:10 PB
Amanda B 13:06 PB
_____
Kim S 8:22 JC
Donna D 8:24 JC
Brent D 8:29 JC
Steve D 8:02 Row;JC
Lindsey M 7:45 PB;Kipping
Brian P 7:26 Rx'd
Joe T 10:30 PB
Jackie C 9:22 JC
Peggy K 8:16 JC
Jean E 8:16 JC
Uday V 9:17 JC
Scott B 6:43 PB
_____
Jen P 12:15 PB
Julie P 11:02 JC
Nick S 8:12 Rx'd
Katie R 10:03 JC
Soun 8:41 PB

Member of the Week

2011-03-14T15:38:00.000-05:00

Brian Sandberg

What interested you to join Fit2Live?

Well actually, my wife Kimberly was looking for something and came across this gym. I decided to give it a go and here I am today, an active member since September 2010. Before I was mostly doing cardio and no weight training. This program has complimented the cardio very well and I enjoy the challenge.

What do you like about Fit2Live?

I really enjoy the trainers and how they know people by name and are very attentive to our personal needs and issues. They are always there to push me and teach me how to do the exercises correctly. I'm very impressed with everyone and the results are amazing. Did I mention also how many new friends and new faces I have met since joining. All the members are very supportive also, makes it worth coming back in.

Do you do any physical activity outside of the gym, if so what and how often?

Since I travel a lot I must stay active on the road and the trainers have been helpful with exercises I can do while on the road. I have always done cardio on the road but now I add in weight training and body weight exercises that compliment each other very well. I also enjoy running in various 5K races. And finally, I'm really looking forward to joining all my Fit2Live friends in Wisconsin for the Tough Mudder, am I crazy or what? It will be fun and just remember gang, since I'm the oldest, you will all need to take good care of me :-)

What is your "secret" to finding physical fitness or to get the results you attained?

Well you must have discipline, that is for sure, and changing your lifestyle is a must. Being a traveling salesman I had always struggled with eating healthy but I have made some changes and have become more disciplined. Also, it would be easy after a long day to just check into the hotel and call it a night but I really push myself to get in a good workout and try to make sure the places I choose to stay have a decent facility to do that. To obtain your goals you definitely need to make a lifestyle change, no doubt about that, and stick with it.

Do you have a hobby? What is it?

Well anyone who knows me understands Golf is what I enjoy along with fitness, those are truly my only bad habits :-) Golf takes up a lot of my time and now so does Fit2Live, they will both keep me busy and I look forward to the challenges of both.

How do you stay motivated?

Well my family history of heart issues is all I need to keep motivated. Plus I enjoy being in good shape and not winded and gasping for breath just because I walked a flight of stairs. I will continue to keep involved in fitness as long as my body will let me; hopefully a very long time.

If you were to give a few helpful words to others, what would that be?

Be strong and stick to your goals, all the hard work will pay off in the end.

Anything else you would like to mention?

I would like to end with just thanking the staff at Fit2Live for all you do. I'm glad I found the gym, it's what this traveling salesman needed to compliment his cardio only workout. Also to my Tough Mudder team mates, I'm really looking forward to our team effort. The training on Satudays has been great. What a great group of people we have, it will be a blast.

Beach Body Bootcamp

2011-03-14T13:00:00.000-05:00

Congratulations to all Beach Body Bootcampers who just completed Session I. The outcomes were nothing short of amazing!! We expect a sell out for Session II as well, so if you have not signed up make sure you do!! Remember payment confirms your spot. (15 MAX for each class)

Top 5 Fitness Improvements

Ciarra: 13.20 – 9:02 (minus 4:18)

Jamie: 13.47 – 10:31 (minus 3:16)

Greg: 14:00 – 11:03 (minus 2:57)

Audrey: 11:49 – 9:20 (minus 2:29)

Danny: 11:42 - 9:16 (minus 2:26)

The Big Ten Workout is performed to determine one’s fitness level. It consists of foundational strength exercises, cardio, and flexibility. The “Big Ten Workout” is performed at the beginning and end of the program. The 4 week difference is not only shedding fat lbs, inches, and getting more definition but increase your fitness level.

Results (28 Participants)

Mean Time (Week 1): 12:04 / Mean Test Time (Week 4): 10:04

Median Test Time (Week 1): 11:21 / Median Test Time: 9:17

% of Fitness Improvement in 4 Weeks = 19%

Body Inches Lost

Session I – Inches Lost (Mean) = 4.82

Session I - Inches Lost (Median) = 5.25

Problem Areas (Median): Abdomen = 2 inches lost, Waist = 2 inches lost, Hips = 1.25 inches lost

To reserve your spot in Session II beginning March 21 – April 15 contact us @ 319.248.8648. $99 for ALL participants when enrolling through Friday March 18!!

For more information click here.

Tough Mudder Week 8

2011-03-11T10:18:00.001-06:00

• Do each exercise for 60 seconds with 15 second break; meaning you only have 15 seconds to get to the next exercise.

• Do only 20 repetitions in the 60 seconds; find a weight and modification that will allow that. Remember the weight/mod's used.

• If you were unable to get 20 repetitions, keep track of how many you got.

1) Ring Push ups

2) Double KB Swings

3) Scissor Kicks

- 10 each leg; 20 total

4) Renegade Row

- 10 each side

5) Lateral Step ups w/KB's

- 20 total/ 10 each side

6) Clean to Press

- 10 each side

7) Isometric Lunge w/rotation

- reps = rotation, 10 rotations each leg

8) Alternating Shoulder Press

- 10 each side; rather than arms racked, they will be in overhead position

9) Handstand Push up

10) 1- Leg Mountain Climbers

- 10 each leg/ 20 total

11) Around the World (pause 3s w/each limb)

12) Left Side Hold (bottom leg off ground)

13) Right Side Hold (bottom leg off ground)

14) Stability Ball Push up

15) Skull Crushers

16) Goblet Squat (pause 2s at bottom)

15 minutes of Temp Run

Grocery Store Tour Dates

2011-03-10T13:46:00.000-06:00

When: Saturday March 12th @ 10:15 a.m. - 11:15 a.m.

Where: 1720 Waterfront Drive Iowa City

Meet near Caribou Coffee

*Max 8 members; tour with Kym Wroble

When: Wednesday March 16th @ 6:15 p.m. - 7:15 p.m.

Where: 1101 2nd St Coralville

*Max of 8 members; tour with Genie Maybanks

Her Strength: Couples Edition

2011-03-10T12:55:00.000-06:00

We will be doing a special edition of Her Strength starting March 21st

Join us for Her Strength March 21st (session II) and receive sessions 3 and 4 for only $99!!

$250 per Couple

Early Bird Discount (save $10 each) : Sign up by Friday March 18th

Session 1: 2/14 - 3/10 ~ Session II: 3/21 - 4/15 ~ Session III: 4/4 - 4/29 ~ Session IV: 4/18 - 5/13

Program Details

• Mornings: Monday, Wednesday, Friday at 5:45 am

Evenings: Monday, Wednesday, Thursday at 5:45 pm

• Focused plan to reach your Goals

• Highly effective ﬁtness training directed by Fit2Live Fitness Coaches

• Focused weekly nutritional habits

• Supplements to accelerate your results

• Be inspired exercising alongside like-minded women.

Prizes for top 3 winning teams

WOD

2011-03-08T15:03:00.000-06:00

4 Rounds - 30s on/15s off

KB Snatches L/R

Spiderman C-C

KB Goodmornings

Burpees

Skips for Height

Forward Hold

Cardio Options - You choose one

1) Temp x 10

2) Jump Rope x 300

3) Row x 1500m

4) Facility Runs x 8

Nutrition 101: Building A Foundation

2011-03-07T12:44:00.000-06:00

Learn more about your eating habits

Want to learn more about what you are eating and how you can change your diet to be healthier?

Looking for new ways to change your diet?

What is a "portion"?

Are you wondering what nutrition scoring is or how to do it?

Come listen to Cathy and get these and any your questions answered!

Who: Cathy Gehris, RD

When: Wednesday, March 9th at 6:30 pm

Where: Fit2Live Conference Room

What: Information on portion size, servings based on calorie levels, and nutrition scoring. Question and Answer session.

Fit2Live Members Only - Special Ends Friday

2011-02-28T13:27:00.000-06:00

$10 off a $25 purchase

Tons of Winter clothing on sale from North Face, Lole, Marmot, Under Armour, and more ...

Expires 03-04-11. Limit one coupon per customer.

Member of the Week

2011-02-28T09:23:00.000-06:00

Kim Sandberg

With my child at college, I found myself to be an empty nester with spare time so I decided to make a healthy change to my life by exercising. My lifestyle had become more and more sedentary and I needed to find a physical activity that would keep my interest. I am uncoordinated so participating in an aerobics class was futile as I just can’t get my body to do what everyone else seemed to so easily accomplish. Weights and machines? Lost in another world as I have no knowledge of how to use them. Treadmills, ellipticals? Boring! And I don’t like running as I’m sure some of the trainers have become aware of. I knew I needed a gym that would tell me what to do, how to do it and would work with me on teaching/pushing/ motivating me how to correctly exercise, all while offering a personal connection.

After my first workout, I really questioned myself as I was doubled over struggling to catch my breath. However, my difficulties solidified my need to be there. The atmosphere was supportive and despite being so out of shape, I instantly felt welcomed by the trainers and other members as I received positive support and was being called by name after only the second workout. Impressive! My husband tagged along and we were both sold and joined in August of 2010.

At first, it seemed like I was always injured, as my body was rebelling against me for making it actually work! I hurt where I never knew I had muscles! The trainers were patient with me and worked around everything and encouraged me to keep at it, and, cross my fingers, the injuries are behind me. I enjoy the atmosphere at Fit2Live for many reasons. I really like that the trainers know all members by name and abilities and that it is a gym where all levels workout together and everyone, trainers and members, are supportive and encouraging of each other. The ever changing workouts are great as they offer variety and it’s good to not know what the WOD will be, otherwise I would avoid showing up some days if I knew there would be rounds of exercises I’m not fond of, like running!

Because I enjoy the WOD’s (really, I do despite what I may say at times!) I thought I’d really challenge myself and participate with other members in the Tough Mudder Race taking place in July. I may not be the most physically fit nor the youngest (by far!), however, I am determined to complete the race and have a lot of fun along the way. Who would have imagined a year ago that I’d be voluntarily signing up to run in the mud, certainly not me!

For me, motivation comes from three different perspectives. One is to continue improving my physical fitness, abilities, and endurance which all still have lots of room for improvement. Second, is to overcome my family history of heart disease. My father, had heart bypass surgery when he was only 50 years old and just this year had a second bypass surgery. In addition, my mother had double bypass surgery last year. The writing is on the wall and my goal is to overcome these bad genes and prevent heart disease from happening to me. My last reason is that everyone is so friendly and supportive that I truly enjoy seeing all on a daily basis!

Making a visit to the gym a part of my daily routine has been key for me. I automatically take along my workout clothes with me to work everyday, even if that morning I am considering skipping that day. When not attending enters my mind, guilt usually gets to me as the thought “it’s only 30-60 minutes out of your day” goes through my head, and by having my gym bag packed, I can’t use the excuse of not having my running shoes and clothes. It works!

Get Ready for Spring Break!!

2011-02-26T00:58:00.000-06:00

#1 Sun's 26th Anniversary Sale

Friday February 25th - Sunday February 27th

Buy any Star or Prepaid Package & Double it for just $3

$3 Designer Skin Lotion Samples

Tough Mudder Week 6

2011-02-25T13:34:00.000-06:00

• Do each exercise for 90 seconds with 30 second break; meaning you only have 30 seconds to get to the next exercise.

• Do only 30 repetitions in the 90 seconds; find a weight and modification that will allow that. Remember the weight/mod's used.

• If you were unable to get 30 repetitions, keep track of how many you got.

1) Ring Push ups

2) Double KB Swings

3) Scissor Kicks

- 15 each leg; 30 total

4) Renegade Row

- 30 each side

5) Lateral Step ups w/KB's

- 30 total/ 15 each side

6) Clean to Press

- 15 each side

7) Isometric Lunge w/rotation

- reps = rotation, 15 rotations each leg

8) Alternating Shoulder Press

- 15 each side; rather than arms racked, they will be in overhead position

9) Handstand Push up

10) 1- Leg Mountain Climbers

- 15 each leg/ 30 total

11) Around the World (pause 3s w/each limb)

12) Left Side Hold (bottom leg off ground)

13) Right Side Hold (bottom leg off ground)

14) Stability Ball Push up

15) Skull Crushers

16) Goblet Squat (pause 2s at bottom)

15 minutes of Temp Run

Wednesday's WOD

2011-02-23T15:13:00.000-06:00

Open Training

I Go - You Go (3 Rounds)

Bench Press

ABS

Double Swing

Pull-up

Metabolic

ABS

Questions of the Week

2011-02-23T14:44:00.001-06:00

What are 3 benefits of rest and recovery?

What limits your pre workout movement prep. routine?

What would motivate you to start one?

Please write your answers in the "comment" section below.

Comment as "Name/URL", type in your name

The Overlooked Aspect of Training Success

2011-02-23T12:55:00.000-06:00

Contributing Factors

Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals. How quickly and completely this recovery takes place is a result of many factors commonly overlooked. Since roughly 80-90% of your time each week is basically spent on recovery, it helps to be familiar with the best techniques available to help maximize your results between, and as a result, your performance during workouts.

Age

Older individuals will need longer recovery periods than their younger. It is suggested that around 25 years old is when most will need to start to allow for longer recovery periods.

Experience

More experienced trainees will need less recovery time than less experienced trainees.

Fiber Types Trained

Fast twitch muscle fibers will fatigue faster than slow twitch muscle fibers.

Energy System Used

Training sessions that tax the aerobic pathway of muscular energies (oxidative pathway) will need longer recovery period than sessions that tax the anaerobic pathways (ATP/CP and glycolitic pathways)

Psychological Factors

Never underestimate the power of the mind. Work, finances, personal relationships and basic everyday life can all cause stress. If left unchecked stress can have a very powerful physical manifestations -- headaches, insomnia, and an increase in catabolic hormones such as cortisol.

Replenishment of Nutrients

The availability of key micro- and macronutrients in a trainee’s diet will have a large impact on recovery.

Efficiency of Waste Removal

The faster your body can rid itself of the metabolic wastes generated by training the faster you will recover.

Different Therapeutic Methods

Most of us have access to an array of methods and options to help speed the maximize recovery between training sessions. Here are some of the more common methods and their applications.

Passive Rest

This refers to the rest most of us think about. Training individuals will need between 7-8 hours of sleep a night.

Active Rest

This refers to using light activity to speed up recovery, most notably your cool-down period. By taking 10-20 minutes after working out to do some light aerobic activity and stretch, you help to boost your recovery immediately.

Massage

Massage can be used to help speed recovery between sets as well as between training sessions. It is used to increase blood circulation, reduce muscular fatigue, lower exercise swelling, stretch muscle adhesions and knots and increase lymphatic circulation. You can also get this same effect by rolling out with our PVC pipes.

Heat (Thermotherapy)

Blood flow will be increased to the targeted area (sometimes as much as doubling it) with obvious benefits for waste removal and speeding the delivery of vital recovery nutrients (like amino acids and vitamins).

Cold (Cryotherapy)

Its main benefit is localized pain relief without the aid of drugs. Applying cold to traumatized tissue will reduce spasms and increase local blood flow, levels of oxygen and metabolism.

Nutrition

Your body needs raw materials to repair and restore bodily systems stressed by training and without adequate nutrition those materials will not be available. Vitamins, minerals, water, protein, carbs, and fats must be all present in proper amounts in order for the body to fully recover from training.

Relaxation Techniques

Techniques such as yoga, visual imagery, meditation, Tai-chi, breathe control and positive self-talk, can reduce stress related problems and greatly increase recovery.

Foam Rolling 101: Roll Out Those Knots!

2011-02-21T10:09:00.000-06:00

Would you believe that your function could be improved in just 10 minutes a day? Sound too good to be true? By performing self-myofascial release techniques on a simple piece of foam, you can improve body composition, flexibility, function, performance, and reduce injuries. Simply stated, use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. Furthermore, you can perform this program in the convenience of your own home.

WHAT IS SELF-MYOFASCIAL RELEASE?

Self-myofascial release (SMR) massage can be defined as an interactive soft tissue release technique that requires feedback from the client to determine the correct position, amount of pressure and duration of the stretch. The main purpose for use includes:

• Joint stiffness

• Muscle tightness

• Identified tenderness (indicating poor circulation)

You can also use this technique for a warm-up before exercise and a cool-down after exercise:

• Exercise preparation

• Exercise recovery

HOW DO I PERFORM THIS TECHNIQUE?

SMR techniques use an individual’s body weight and/or force with various tools such as bio-foam rolls, tennis balls, soft balls, thumb pressure or pressure knobs. Body weight and/or muscular force with the chosen tool are used to decrease tenderness in your body’s soft tissues followed by performing slow

rhythmical movements which compress and lift the soft tissues, aiding in the breakdown of tissue "knots" (tissues that bond together).

BENEFITS OF SELF-MYOFASCIAL MASSAGE

• Helps alleviate tightness in muscles

• Increases range of motion at joints such as the shoulder

• Decreases muscle soreness

• Keeps muscles at their optimal lengths

• Helps to relieve joint stress

GENERAL GUIDELINES

1. Start by searching the tissues for tenderness. If tenderness is identified, hold foam roll on the "hot-spot" for 10-12 sec. Repeat by coming back to area 3-5 times or until tenderness has subsided.

2. If tenderness is too much to handle simply add another foam roll dispersing body weight over a greater surface.

3. If no tenderness is identified while SLOW rolling, continue in a smooth rhythmical manner.

4. Maintain a tight stomach by pulling the belly button back towards the spine.

5. Do not perform under the following conditions:

- Feelings of nausea

- Dizziness

- Pain

- Acute rheumatoid arthritis

- Painful varicose veins

6. You can perform SMR massage 1-2 x daily.

Source: Dynamic Health and Fitness

Meet Coach Kayla Scherrer

2011-02-21T09:13:00.000-06:00

What attracted you to the fitness field?

I have always been a very active person. Between sports and running around with the neighborhood kids, I am constantly on the go. For as long as I can remember, I have always been interested in the human body and how it works. When I started playing sports, I got injured. After several injuries, I decided maybe I should figure out what I was doing wrong. The doctors always told me that I was "too strong" for my own good. I didn't believe this so I decided to do some research on my own. As I learned more about my body, I soon found myself trying to correct others when they weren't doing an exercise properly. I always knew I wanted to make a difference in the world, so by being part of the fitness field, I can do that. As I started learning more about correcting people and seeing the difference I was making, the more energy I got and the more I wanted to make it part of my every day life. Now I can help improve the lives of others!

How is Fit2Live different from other gyms?

Fit2Live is different from other gyms because it provides the opportunity to work one-on-one with each person and offer them services other gyms don't. At Fit, it's more about community and getting to know each other and helping each other out. I used to work out at a gym and I wasn't very motivated. Fit2Live provides that motivation and, as a coach, I can provide that motivation for others. I feel like I know the people here and fit in well. At a regular gym, you are just another face without a name. Fit also offers a variety of workouts. You can count on a variety of exercises each day and never get bored! Plus, with the help of the instructors, you can really feel like a person, not just a face!

What do you like most about being a fitness coach at Fit2Live?

I like being able to connect with the members and help put smiles on their faces. When they are having a bad day and walk through the door, being able to talk to them individually and do or say something silly to help put a smile on their face is what it's all about. I love seeing people smile, and knowing that I can help make that difference is an awesome feeling!

Tough Mudder Week 5

2011-02-18T06:37:00.000-06:00

Rules

• Do each exercise for 60 seconds with 15 second break; meaning you only have 15 seconds to get to the next exercise.

• Do only 20 repetitions in the 60 seconds; find a weight and modification that will allow that. Remember the weight/mod's used.

• If you were unable to get 20 repetitions, keep track of how many you got.

1) Ring Push ups

2) Double KB Swings

3) Scissor Kicks

- 10 each leg; 20 total

4) Renegade Row

- 20 each side

5) Lateral Step ups w/KB's

- 20 total/ 10 each side

6) Clean to Press

- 10 each side

7) Isometric Lunge w/rotation

- reps = rotation, 10 rotations each leg

8) Alternating Shoulder Press

- 10 each side; rather than arms racked, they will be in overhead position

9) Handstand Push up

10) 1- Leg Mountain Climbers

- 10 each leg/ 20 total

11) Around the World (pause 3s w/each limb)

12) Left Side Hold (bottom leg off ground)

13) Right Side Hold (bottom leg off ground)

14) Stability Ball Push up

15) Skull Crushers

16) Goblet Squat (pause 2s at bottom)

15 minutes of Temp Run

"Karen" Pictures

2011-02-17T18:47:00.001-06:00

Pictures of "Karen" are now located on Facebook - Check us out!

http://www.facebook.com/pages/Fit2Live/168182106544155

The Top 7 Reasons Why Kettlebells are Good For You Back

2011-02-17T11:19:00.000-06:00

This passage was taken out of the

Russian Kettlebell Challenge: Instructors Manual

by Pavel Tsatsouline

1. Kettlebell exercises strengthen glutes.

The late Vladimir Janda, M.D. from Czech republic observed that people with low back dysfunction often exhibit "glute amnesia". And if not overcome with proper recruitment pattern practice, it is likely to lead to more back problems as the back has to take over the lifting task of the powerful glutes. The glutes are strongly emphasized in kettlebell training.

2. Kettlebell exercises stretch the hip flexors.

In Janda's research, weak glutes were associated with tight hip flexors. The RKC system is second to non in promoting hip flexor flexibility.

3. Kettlebells develop back endurance

Professor Stuart McGill, the #1 spine biomechanist is the world, concluded that while lower back strength surprisingly does not appear to reduce the odds of back problems, muscular endurance does. Enter the high repetition kettlebell swing and snatch.

4. "Bracing" is superior to "hollowing" for spinal stability.

Misinterpreted research has lead to the popular today recommendation to "pull your navel in towards your spine". "Bracing", defined by Dr. McGill as symmetric stiffening of all the muscles surrounding the spine without hollowing or pushing out the abdominal wall is a superior technique. The RKC system of kettlebell training teaches many innovated techniques to improve your spine bracing skill.

5. Sensible ballistic loading appears to reduce the odds of arthritis

Repetitive ballistic loading of kettlebell swings and other quick lifts appear to be highly beneficial to your joints - provided you do not overdo it.

Dr. Verkhoskansky and Dr. Siff state in Supertraining "... joints subjected to heavy impact are relatively free of osteoarthritis in old age and those subjected to much lower loading experience a greater incidence of osteoarthritis and cartilage fibrillation... as one progresses up the lower extremity, from the ankle, to the knee, and hip and finally to the lumbar spine, so the extent of fibrillation increases at any given age. It appears that the cartilage of joints subjected to regular impulsive loading with relatively high contact stresses is mechanically much stiffer and better adapted to withstand the exceptional loading of running and jumping than the softer cartilage associated with low loading. Thus, joint cartilage subjected to regular repetitive loading remans healthy and copes very well with impulsive loads, whereas cartilage that is heavily loaded infrequently softens ... the collagen network loses its cohesion and the cartilage deteriorates. "

6. Unique kettlebell exercises are great for strengthening the multifidus.

Weakness in this small instrinsic spine muscles had been linked to back problems. Physical therapist Steve McNamara, RKC has concluded that kettlebell exercises, especially juggling, safely recruit and strengthen the muscle fibers.

7. "Injury prevention by imperfection training"

The late Dr. Mel Stiff pointed out that the traditional injury prevention strategy of avoiding "dangerous" exercises and excessive loads in inadequate. The scientist advocated "injury prevention by imperfection training".

Taking carefully measured doses of "poisonous" exercises to build up one's tolerance is a standard Russian practice. "Injury prevention by imperfection training" is an advanced practice, generally frowned upon by medical professionals. Clear it with your doctor and practice at your own risk.

2011-02-16T08:54:00.000-06:00

Uday Verma

What interested you to join Fit2Live?

I was looking for a gym for somewhat semi-personal training. I searched on the internet and found Fit2Live. It had great reviews along with a very good community feel to it. My wife and I came in for a tour and liked the place. We then started with our first free week of workout. Midway during our week, we were convinced that Fit2Live was the right place for us and exactly the place we were looking for.

How long have you been a member?

Just completed my first year this January.

What do you like about Fit2Live?

I think they are three things I can mention here. First, when I come in I am not aware of what I am going to be doing for my workout. Sometimes its something that I really like to do, and sometimes its something I struggle through. This surprise factor keeps my adrenaline running when I walk in. I try my best to not discover the next days workout. Second, the whole idea of working out in a group of motivated and encouraging people is great! If someday you don't feel like it, there are always people around you to help you through. Finally, I think the staff at Fit2Live is very informative, helpful and friendly. It makes working out a pleasure because you know trainers are looking out for you. You are actually doing an excercise the way it is supposed to be done. The trainers are also very accommodating and work with you around your problem areas (back pain in my case). I just love coming in and working out.

Do you do any physical activity outside of the gym, if so what and how often?

Not much really, just sitting and eating and I do that all the time. Chasing my son around the house if that counts :).

What is your "secret" to finding physical fitness or to get the results you attained?

Initially it was "sticking to it", that's how I got through the first couple of months. After that it was more like the "challenge" factor. Everyday on my way to the gym, I wonder about things like how I am feeling and at what intensity should I work out today, how about if I push it a little? what did I eat for lunch? what if we're going to do Burpees today? etc. I love the challenge involved in getting through a workout.

Do you have a hobby? What is it?

In my free time I like to make music. You can listen to some of it here: http://udayv.com/music

How do you stay motivated?

All I have to do is show up. If I get to Fit2Live, I know I will get my workout. All I need to do is push for the next 20-45 minutes and I will be done with it. Most of the times it works, but sometimes I get lazy. Then I just stop thinking about going to gym and just go. Also, once you get done with the workout you stay full of energy all day which is a great feeling and addictive in a way for me. The results I have seen with strength, energy and agility over the past 1 year makes me come back for more.

If you were to give a few helpful words to others, what would that be?

I would say just stick to it. Just turn your mind mute to all concerns and everything that doesn't let you get to the gym. Its alright to not be 100% all the time. Sometimes you go through the workouts feeling great, and sometimes no so much. Its all part of the experience, the only thing that you need to do is show up and do whatever you can.

Anything else you would like to mention? Like an interesting fact or story?

I come from a very inactive background. I work as a software engineer. For the past 10 years of my life I have had almost no physical activity. The first day I came to F2L, I remember we had to do 8 rounds of "stairs". I started good, but by the time I got to the third round, I was gasping for breath and my heart was pounding out of my chest. I had to stop and go take a break during which I felt terribly sick. I remember the feeling, I could see people doing the rounds with no effort at all. I realized how bad of a shape I was in. That alone got me through the first couple of months.

"Karen" Times

2011-02-15T06:15:00.000-06:00

"Karen"

Wall Ball Shots for Time

Name - Dynamax Ball Pounds - Height of Shot - Time

5:45 a.m.

Adam - 18 - blue - 7:40

Heather - 14 - black - 8:33 - 1st 70 14 lbs; last 80 12 lbs

Kevin - 14 - orange - 8:41

Emily - 12 - black - 8:55

Allison - 12 - black - 8:42

Barb - 14 - black - 11:20 - 1/2 squat

Ann - 12 - orange/black - 6:49 - 3/4 squat

Brian - 18 - Blue - 8:19

6:30 a.m.

Corey - 18 - blue - 5:55

Kevin - 18 - blue - 8:04 - 20" box

Sam - 12 - orange - 8:09

Martha - 8 - below beam - 4:53 - 20" box

Brian - 18 - blue - 9:12

Doug - 18 - blue - 7:21

Lorrie - 12 - black - 11:17

Ben - 18 - blue - 8:28

Chris - 18 - blue - 6:41

8:00 a.m.

Karyn - 10 - orange - 8:12

Kurt - 16 - orange - 7:48 - 1/2 squat

Rhonda - 12 - ledge - 8:14

Dave - 12 - orange/black - 10:38 - 1/2 squat

Carol - 12 - orange - 7:17

Stephanie - 16 - orange - 7:25

9:00 a.m.

Jodie - 12 - black - 10:14

Diana - 10/8 - ledge - 11:27 - 3/4 squat

Laine - 14 - orange - 9:36

Kayla - 14 - ledge - 8:28

12:00 p.m.

Justin - 18 - blue - 7:40

Jim - 18 - blue - 10:19

Tom - 18 - blue - 5:18

Lindsey - 16 - orange - 6:55

Lee - 18 - orange - 10:37

Mike - 18 - orange - 8:51

PJ - 18 - orange - 10:09

Mark - 16 - blue - 10:25

Talib - 16 - black - 8:58

4:00 p.m.

Bryan - 18 - blue - 8:46

Walter - 14 - orange - 8:00

Will - 16 - blue - 11:15

Amanda - 14 - orange - 10:33

Julie - 10 - ledge - 10:17 - 20" box

Mike - 14 - blue - 11:36

Jeff - 18 - blue - 9:03

Brian - 16 - blue - 8:11

Stacey - 14 - orange - 7:10

Ellie - 12 - orange - 9:33

Brent - 18 - blue - 8:49

Nina - 14 - orange - 6:51

5:00 p.m.

Ben - 16 - orange - 6:55

Kurt - 18 - blue - 8:56

Uday - 16 - orange - 8:39

Steve - 18 - orange - 8:18 - 20" box

Kim - 12 - black - 7:29

5:45 p.m.

Kim - 12 - black - 9:58

Joe - 18 - orange - 7:22

Dave - 16 - orange - 8:03 - 20" box

Shawn - 12 - orange - 8:35 - 20" box

Katie - 8 - black - 9:23

Brian - 18 - blue - 6:51

Bart - 16 - orange - 8:40

Peggy - 12 - black - 8:58

Donna - 14 - orange - 11:45

6:45 p.m.

Soun - 14 - orange - 9:40

Katie - 12 - black - 11:22 - after 1 hour workout

Do you REALLY know?

2011-02-13T20:43:00.000-06:00

Do you REALLY know the effects of high blood pressure? For those that are on blood pressure medications, doesn't it bother you that you need to rely on medicine to prevent a serious problem?

You have already taken the first step to better your health- exercise!

High Blood Pressure has far more risks than just Heart Disease.

Damage to your arteries

Healthy arteries are flexible, strong and elastic. The inner lining is smooth so that blood flows freely. Increased pressure of blood flowing through your arteries gradually cause problems, including:

♥ Artery Damage and Narrowing. High blood pressure can damage the cells of your arteries' inner lining. Your artery walls can thicken, stiff, (arteriosclerosis) and harden. Fats from your diet enter your bloodstream, pass through the damaged cells and collect. This can affect your body by blocking blood flow to your heart, kidneys, brain, arms and legs.

♥ Aneurysm. Over time, constant pressure can weaken artery and cause section of its wall to enlarge and form a bulge (aneurysm). This can potentially rupture and cause life-threatening internal bleeding. They are most common in aorta.

Damage to your heart

Your heart pumps blood to your entire body. Uncontrolled high blood pressure can damage your heart in number of ways.

♥ Coronary artery disease. Coronary artery disease affects the arteries that supply blood to your heart muscle. When the blood can't flow freely to your heart, you can experience chest pain, a heart attack or irregular heart rhythms (arrhythmia's).

♥ Enlarged left heart. High blood pressure forces your heart to work harder than necessary. This causes left ventricle to thicken or stiffen (left ventricular hypertrophy). These changes limit the ventricle's ability to pump blood to your body. This can cause heart attack, heart failure, and sudden cardiac death.

♥ Heart failure. Over time, the strain on your heart cancause your heart muscle to weaken and work less efficiently. The overwhelmed heart simply begins to wear out and fail. Damage from heart attacks adds to this problem.

Damage to your brain

Just like your heart, your brain depends on a nourishing blood supply to work properly and survive. High blood pressure can cause several problems.

♥ Transient ischemic attack (TIA). Sometimes called a ministroke, this attack is a brief, temporary disruption of blood supply to your brain. Often this is caused by atherosclerosis or a blood clot - both can arise from high blood pressure.

♥ Stroke. A stroke occurs when part of your brain is deprived ofoxygen and nutrients, causing brain cells to die. Uncontrolled high blood pressurecan lead to stroke by damaging and weakening your brain's blood vessels, causing them to narrow, rupture or leak. Blood clots can also be formed in arteries leading to your brain from high blood pressure.

♥ Dementia. This is a brain disease resulting in problems with thinking, speaking, reasoning, memory, vision and movement. This can result from narrowingand blockage of the arteries that supply blood to brain. High blood pressure that occurs even as early as middle age can increase the risk of dementia in later years.

♥ Mild cognitive impairment. This is a transition stage between change in understanding and memory that come with aging and the more serious problems caused by Alzheimer's disease. This can result from blocked blood flow to the brain when high blood pressure damages arteries.

Damage to your kidneys

Your kidneys filter excess fluid and waste from your body- a process that depends on healthy blood vessels. Having diabetes in addition to high blood pressure can worsen the damage.

♥ Kidney failure. High blood pressure is one of the most common causes of kidney failure. That's because it can damage both the large arteries leading to your kidneys and the tiny blood vessels (glomeruli) within the kidneys. Damage to either makes it so your kidneys can't effectively filter waste from your blood.

♥ Kidney scarring (glomerulosclerosis). This is a type of kidney damage caused by scaring the glomeruli (tiny clusters of blood vessels within your kidneys that filter fluid and waste from your blood). Ultimately, this leads to kidney failure.

♥ Kidney artery aneurysm. Overtime, high blood pressure in weakened artery can cause a section to enlarge and form a bulge. This can rupture and cause life-threatening internal bleeding.

Damage to your eyes

Tiny, delicate blood vessels supply blood to your eyes. Like other vessels, they, too, can be damaged by high blood pressure.

♥ Eye blood vessel damage (retinopathy). This condition can lead to bleeding in the eye, blurred vision, and complete loss of vision. If you also have both diabetes and high blood pressure, you're at an even greater risk.

♥ Fluid buildup under the retina (choroidopathy). Fluid builds up under your retina because of a leaky blood vessel - located under the retina. This can result in distorted vision or in some cases scarring that impairs vision.

♥ Nerve damage (optic neuropathy). Blocked blood flow damages the optic nerve. It can kill cells in your eyes, which may cause bleeding within your eye or vision loss.

Sexual dysfunction

Over time, high blood pressure damages the lining of your blood vessels and causes your arteries to harden, limiting blood flow.

♥ Less blood is able to flow to your penis, thus attributing to erectile dysfunction.

♥ Women may have sexual dysfunction as a side effect of blood pressure, as well. High blood pressure can reduce blood flow to the vagina. For some women, this leads to a decrease in sexual desire or arousal, vaginal dryness or difficulty achieving orgasm. Like men, women can experience anxiety and relationship issues due to sexual dysfunction.

Other possible dangers of high blood pressure

♥ Bone loss. High blood pressure can increase the amount of calcium that's in your urine. That excessive elimination of calcium may lead to loss of bone density.

♥ Trouble sleeping. Obstructive sleep apnea - a condition in which your throat muscles relax causing you to snore loudly - occurs in more than half of those with high blood pressure. Also, sleep deprivation resulting from sleep apnea can raise your blood pressure.

sources: Mayo Clinic

Heart and Circulatory System - Video

2011-02-13T20:15:00.000-06:00

“The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.”

"A man too busy to take care of his health is like a mechanic too busy to take care of his tools."

Copy and Paste this link into your browser.

http://www.mayoclinic.com/health/circulatory-system/MM00636

Heart Disease is the #1 Leading cause of DEATH and major cause of Disability in the United States.

~ CDC.gov, 2010

About every 25 seconds, an American will have a coronary event, and about every ONE MINUTE will DIE from one.

~ CDC.gov, 2010

Only YOU have the power to prevent Heart Disease!

Tough Mudder Week 4

2011-02-12T11:15:00.000-06:00

Rules

• Do each exercise for 60 seconds with 15 second break; meaning you only have 15 seconds to get to the next exercise.

• Do only 20 repetitions in the 60 seconds; find a weight and modification that will allow that. Remember the weight/mod's used.

• If you were unable to get 20 repetitions, keep track of how many you got.

1) T-Push up

- 20 push ups total

2) Swings

3) Cycle Split Jump

- 20 each leg/ 40 total

4) Bent-over Row

- 20 each side

5) Dbl KB Side Lunge

- 20 total/ 10 each side

6) Renegade Row w/Push up

- 20 total push ups/ 10 rows each side

7) Dbl KB Shoulder Press

8) Lunge & Twist

- reps = lunge

9) Decline Push up

10) Mountain Climbers

- 20 each leg/ 40 total

11) Chin up or Pull up

12) Forward Hold

13) Left Side Hold

14) Right Side Hold

15) Ring Dips

16) Dbl KB Front Squat

10 minutes of Temp Run

Question of the Week

2011-02-10T16:54:00.001-06:00

What is one immediate effect of tobacco smoking and one long-term effect?

Please email answers to info@fit2livegym.com

Wall Ball Times from 2.10.11

2011-02-10T15:27:00.001-06:00

"80 Wall Ball" for time

5:45 a.m.

Name Pounds Time

Corey 18 2:46

Brian 18 2:55

Adam 14 2:38

Tom 16 3:08

Kevin 14 3:03

Matt 16 3:21

Amanda 12 3:05

Barb 14 5:03

6:30 a.m.

Name Pounds Time

Doug 18 2:35

Carla 16 3:47

Ben 18 2:57

Brooke 12 3:36

Lindsey 12 3:45

Samantha 12 3:21

Mike 18 2:43

8 a.m.

Name Pounds Time

Carol 12 3:33

Kristina 14 3:36

Stacey 14 3:02

Dave 3:30

Mike 3:54

Kelsey 8 2:45

9 a.m.

Name Pounds Time

Talib 3:38

WJ 3:30

Doug 16 3:12

Noon

Name Pounds Time

Jordan 14 3:02

Nick 18 2:39

PG 18 3:45

Tom 18 2:18

Brandon 16 2:24

Lee 18 3:47

4 p.m.

Name Pounds Time

Steve 18 3:17

Scott 16 2:51

Kurt 18 2:39

David 14 2:55

Brian 18 2:23

5 p.m.

Name Pounds Time

Bill 14 4:08

Nina 14 2:50

Whitney 12 3:50

Lindsey 16 2:50

Ben 18 2:32

Uday 16 2:56

Judy 10 3:55

Jane 8 3:27

Soun 14 3:15

Allison 12 3:32

5:45 p.m.

Name Pounds Time

Chris 18 2:31

Doug 16 3:10

Ellie 12 4:00

Jean 12 4:45

Mark 18 3:17

Yaz 14 3:31

Kris 12 5:30

6:45 p.m.

Name Pounds Time

Joe 18 2:50

Katie 14 4:52

Kim 12 5:00

Laurie 16/14 5:58

Kayla 14 3:43

Importance of the Forward Hold

2011-02-10T13:17:00.001-06:00

In the majority of athletic movements, the spine does not move and the back and waist muscles do not generate power but stiffen up the spine and torso into a "transmission" passing force through the body, for instance from the feet to the hands. The "transmission" must be stiff in order to maximize the force transfer and protect the spine.

"For many athletes, learning to lock the ribcage onto the pelvis is essential for injury prevention and for performance... Optimal transmission of forces developed in the arms and legs need a stiff torso (McGill)."

An inability to efficiently contract/ flex the core muscles is connected with chronic lower back pain. The Forward Hold is a great exercise to retrain your abs to work more effectively.

The Forward Hold:

• Straight line from the heels to top of head, no lifting or sagging hips. Abs, glutes and quads are actively being squeezed.

• Breathe shallow

• Look straight down between the hands

Mastering the Forward Hold will help you with your Swing and Press!

Source: Russian Kettlebell Challenge: Instructor Manual by Pavel

Member of the Week

2011-02-08T15:17:00.000-06:00

Brent DeNeice

Before in 2008

After in 2011

In the fall of 2008, I became interested in Fit2Live after hearing my daughter Shelby talk about the unique workouts she was doing with Aaron and the other trainers. The variety of the workouts is one reason I like Fit. When I worked out in years past I would repeat the same lifts and run x amount of miles. Every workout was the same- boring. At Fit2Live, I enjoy the closeness of the instructors- they take the time to get to know you and that makes the work out go that much better.

Outside of Fit, when it is warmer, my family enjoys taking the dogs for walks and an occasional bike ride. I love to work in the yard- digging, planting, mowing ex.- I love it all. Hobbies- I love music. I listen to music every chance I get. I am a huge Springsteen fan!

I have no secrets when it comes to working out- you just have to get yourself there (to Fit) and workout. As I recently discovered, eating right goes hand in hand, if you want to see positive results- be active and eat right.

I stay motivated through different things- the other people in class keep my energy up and by watching my waistline shrink. My biggest motivation though is my family- but in particular my wife and eldest daughter. My wife is a constant positive support- even when I am a pain. My daughter- I couldn’t ask for a better workout partner, she keeps me going when I want to

stop.

Helpful hints- Stay the course, Slow and steady wins the race, or my new words.... if you want change, you have to want it!

Interesting tidbit- Since weightlifting at Fit is not necessarily an everyday thing- I felt that I was not increasing my strength like I thought I should be. Recently one of our workouts was a maximum lift type routine. I benched the most I have ever benched and then added a few more pounds for good measure. After the workout I went over to Aaron and told him my story..... He just laughed.

Changing it up - Funny Video

2011-02-08T14:27:00.000-06:00

This link was emailed to me by Nick Summy -

"This is what I am going to do for the next Rowing Challenge"

Make your rowing interesting

http://www.youtube.com/watch?v=I4AREh_tRkU

It is a long video, but funny until the end.

Medication-Free Strategy to Prevent Heart Disease

2011-02-07T11:11:00.000-06:00

Heart Disease is the leading cause of death, but that does not mean you have to accept it as your fate. There are some key heart prevention steps you can take. Smoking or using tobacco is one of the most significant risk factors for heart disease.

Cigarettes and Tobacco

• Chemicals damage your heart and blood vessels, leading to narrowing of the arteries. This can ultimately lead to a heart attack.

• When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes are also risky, as is exposure to second had smoke.

• Nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure.

• Carbon Monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen.

• It increases clotting factors in blood, decreasing HDL cholesterol levels, increasing triglyceride levels, and damaging the lining of blood vessels.

• Latest research of the American biologists have determined that cigarette smoke also influences the process of cell division in cardiac muscles and changes in the heart's shape.

• Even "social smoking" - smoking only while at a bar or restaurant with friends - is dangerous and increases the risk of heart disease.

• Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don't do either. This risk increases with age, especially in women older than 35.

• The good news is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you will start reaping rewards as soon as you quit.

You can avoid heart problems in the future by adopting a healthy lifestyle today.

Source: Mayo Clinic, Wikipedia

Have You Been Screened?

2011-02-04T11:06:00.000-06:00

❤ Heart Disease is the #1 KILLER for both men and women.

❤ About 47% of sudden cardiac deaths occur outside a hospital- suggesting that most people do NOT act on early warning signs.

❤ Even if you do NOT have symptoms you may still be at Risk for Heart Disease.

Having troubles finding the perfect gift for the special someone this Valentine's day? Give them the gift of your heart! Get screened and show them you care.

If you are working towards your "Bank $99", this the perfect opportunity to fulfill your requirement.

Who: Cathy Messinger, ARNP

Where: Fit2Live Gym conference room

When: Wednesday, February 9th, 2011 at 6:30 pm

What: When and how to get screened for heart disease.

Calories (k/cal)	637
Protein (g)	71
Carbohydrates (g)	53
fiber (g)	11
sugars (g)	18
Fat (g)	13
SFA (g)	4
MUFA (g)	6
PUFA (g)	2
omega-3 (g)	0.1
omega-6 (g)	1.1