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4 Reasons NOT to Run

There is a cardio craze going on out there (especially for women) and it needs to stop…or at least hugely subside. Excess gym cardio is not the answer to sustainable fat loss. Excess gym cardio is not the way to burn off all of those weekend delights and indulgences. Excess gym cardio is not the way to a slimmer, fitter, and healthier you.

Okay, I’m not dissing cardio altogether here. I’m just saying it’s over-emphasized as a fat loss dynamo, when in reality, it’s really not so. Cardio in moderation is just fine. Dedicating yourself to it likes it’s a part-time job is not.

Here’s why:

  1. Too much cardio can impair the production of the thyroid hormone T3 and its effectiveness and metabolism. This has been shown to lead to a potential hypothyroid condition. Yikes.
  2. Running on a regular basis tricks your body into survival mode. Your body views all of this consistent running as serious stress on the body. To preserve itself, it will change the way it releases fat cells overtime. In fact, it will stop releasing them altogether (its way of conserving energy). It will accumulate them making it incredibly difficult to burn fat. Where does the body take its energy from, then? Keep reading.
  3. Muscle. Too much steady-state cardio actually initiates the loss of muscle, which triggers a bone density decrease and the loss of strength. Not good.
  4. Another thing: Frequenting the treadmill is basically asking for a chronic injury to go down. Because the belt is propelled by itself, you don’t actively engage your posterior chain (hammies, glutes) that would normally be needed to “pull” the ground in front of you. Hence, you get over developed quads, which causes an imbalance in the body. Treadmills should be used in moderation.

Release yourself from the confines of excess gym cardio. Go lift some weights next time you are at the Pivotal Fitness Greenville gym. Go practice some Greenville yoga. Build strength. Eat a healthy, wholesome diet. Consider these health and fitness initiatives your main priorities. Cardio should be an infrequent, short side note.

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Monday WOD (Workout of the Day)

Next time you hit up the Pivotal Fitness Greenville gym, your goal will be to make love to the squat rack. Yeah…you heard me right.

Here’s one solid, squat rack WOD for you to tackle and tear up:

  • 30x Back Squat
  • 15x Push Press
  • 10x Pull Ups
  • 20x Front Squat
  • 15x Push Press
  • 10x Pull Ups
  • 10x Overhead Squat
  • 15x Push Press
  • 10x Pull Ups

Don’t have the slightest clue about these various squats? Don’t know how to properly perform a back squat, front squat, overhead squat, or push press? No worries. YouTube to the rescue!

Tune into these YouTube videos with one of my favorite fitness inspirations, Elliott Hulse – a pro strongman and strength coach – to master the front squat.

Click here to learn the correct form. After you’ve mastered that, check out Elliot’s video for a juicy tip to make your front squat that much stronger. Oh yeah.

Next, to master the back squat, check out this CrossFit back squat demo.

To learn the overhead squat, click here for a CrossFit overview of overhead squat basics.

Finally, receive detailed instruction for the push press in this CrossFit push press video.

It’s incredibly important to learn the correct technique and form before you crank out this squat rack workout at the Pivotal Fitness Greenville gym. Get real familiar with the proper movements to avoid uncomfortable sensations in the body, pain, and potential injury.

In terms of weight, keep it light to start. If you don’t know where you are at for weight, consult a Pivotal Fitness Greenville gym personal trainer. For all fitness related questions, don’t hesitate to ask our athletic trainers and health specialists. The fitness team at the Pivotal Fitness Greenville athletic club is here to help you!

Don’t fear the squat rack. Make it your friend. Get intimate with it. Make love to it.

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A Fitness Myth Debunked

Countless myths are constantly circulating with regards to fitness, health, and weight loss. There’s one in particular that I would like to debunk…

Myth: Weight training makes women look bulky.

Many women shy away from weight training because they are under the impression that they’ll end up expanding instead of leaning down.

Sure, if you’re a woman abusing steroids.

The truth is, to be bulky and appear manly you have to be producing lots of testosterone. The average man produces 10 times more testosterone than the average female. So, unless you are popping steroids, fear not morphing into a man. You will retain your womanly physique if you lift weights, all the while gaining muscle and loosing fat.

Lots of women also believe that the key to weight loss is loads of cardio. Wrong. While cardio is beneficial to your health, you have to be careful because lots of cardio will result in loss of muscle. Loss of muscle makes it that much harder to stay fit and keep the weight off. As you shed fat and muscle simultaneously, you weaken your digestive fire. Less muscle, then, correlates to a lower metabolism. No good.

So, what’s the best weight loss solution?

You may not want to hear this: Diet is first and foremost the most important component in cutting fat. Second to diet is a solid weight training program. Cardio comes in last. In fact, it’s not even necessary to kill yourself with cardio. Clean eating combined with weight (or strength) training creates a highly effective fat loss package all on its own, sans cardio.

So, it’s always odd to me to see so many people (especially women) killing themselves with cardio and avoiding lifting. While a cardio craze may yield temporary weight loss results, it’s not effective for sustained weight loss. To sustain, you must watch what you put in your body and boost your strength.

Next time you are at the Pivotal Fitness Greenville gym opt for a weight training routine over cardio. Maybe even consult a Greenville gym personal trainer to help you design a customized diet plan and weight training program.

Shift your perspective and make strength and diet a priority to realize true, lasting weight loss results.

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New Year Countdown: Burpee Challenge

Happy New Year’s Eve to all of you Pivotal Fitness Greenville gym enthusiasts! In celebration of the impending New Year, I would like to share a burpee challenge inspired by trainers at Rise Above Fitness. I’ve tweaked the burpee challenge a bit to observe the lucky number 13. Run through this challenge to continually remind yourself that 2012 is soon to be a period of the past. Goodbye 2012. Enter, now, the year of 2013.

Complete this brutal burpee challenge to start off the New Year with a bang and detox from all of the holiday indulgences you ingested. This burpee challenge is an opportunity for you to kill two birds with one stone: To (1) cleanse and (2) commemorate the New Year.

Before you give this challenge a whirl, retrieve a timer to record the amount of time it takes you to brave this burpee routine at the Pivotal Fitness Greenville gym.

For this challenge you will need a weight bench, a pair of dumbbells, and a wall ball. Consult trainers at the Pivotal Fitness Greenville gym if you have questions concerning the exercise equipment.

2013 Burpee Challenge:

  • 13 Box Jump Burpees
  • 113 Double Unders
  • 13 Burpee Curl Presses
  • 113 Double Unders
  • 13 Ball Slam Burpees
  • 113 Double Unders

Give it a go. Push your limits. Sweat out the sweets and stagnation of the holiday season. Set the New Year on fire with a fierce Pivotal Fitness Greenville gym session.

Disclaimer: You will most likely feel a bit sore starting off the New Year upon completion of this challenge. That’s a good thing! It means your muscles got some sweet action. It means you are starting off the New Year boosting your strength and supporting your health. Props to you!

Enjoy your final day of 2012. Make your last workout of 2012 at the Pivotal Fitness Greenville gym count.

Finally, may you enjoy an abundance of health and strength in 2013!

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A Simple, Stimulating Circuit Challenge

‘Tis the season for feasting, indulging, and carbohydrate overload. If you’re already feeling the sluggish aftermath of excess carbohydrate consumption, it might be time to surrender the sweets and sweat out the accumulating impurities.

Yes, put down your gingerbread cookies, peppermint truffles, fruitcake or whatever your seasonal weakness is and get yourself to the Pivotal Fitness Greenville gym immediately. It’s time to get down with a simple, yet stimulating circuit routine, inspired by Krissy Mae Cags, creator of BAMFit and a Rise Above Fitness trainer.

This circuit will be super effective if you keep up the pace. Remain active and really push yourself during your time at the Pivotal Fitness Greenville athletic club.

Okay, here we go. Are you ready? Yeah, you are!

Circuit Challenge:

  • 5 V-Ups
  • 10 Push ups
  • 15 Box Jumps
  • 20 Weighted Walking Lunges
  • 25 Kettlebell swings
  • 400M Run

Circuit Training

Running through this circuit routine once would be far too easy. That’s why you’ll challenge yourself to run through it 5 times! I said it would be simple. I never said it would be easy!

If you want to realize results, you have to challenge yourself. What’s more, if you’re going to indulge heavily in holiday pleasures, you must be willing to train hard – to put in lots of gym time and lots of sweat.

Don’t let this holiday season break your fitness routine and hinder your goals. Stick to structure. Create a Pivotal Fitness Greenville gym routine. Commit to clean eating 6 days a week and reserve one day per week for indulgences. I can’t emphasize this enough: Restriction is not healthy. Restriction will definitely result in a massive splurge at some point. That’s why it’s more effective to strategically incorporate your splurges so they don’t get in the way of your fitness intentions. Remember: Moderation in all things.

Enjoy your circuit training workout at the Pivotal Fitness Greenville gym. Most importantly, enjoy a happy, health-conscious holiday season!

Photo Credit: By Krissy Mae Cags via Instagram

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5 Killer Ways to Create Six Pack Abs

Most conventional core exercises (i.e. the plain-Jane crunch) will only take your abs so far. Plus, they usually require a lot of work/reps; yet, they yield little in terms of desired, quick results. So, you have to get strategic. Here’s a cocktail of abdominal awesomeness to sprinkle into your Pivotal Fitness Greenville gym routine. Fitness guru and author of the 4-Hour Body, Tim Ferriss, inspired the following…

  1. The Cat Vomit Exercise
    Come again? Yes, that’s right. Cat vomits. Drop down on all fours. Then, proceed to chuck up a hairball like a frenzied feline. Sure, it’s not glamorous. But it is effective. Most core exercises focus on the superficial muscles of the stomach – the rectus abdominis. The deepest muscles of the stomach, the transverse abdominis, don’t get any treatment. Give ‘em some love with cat vomiting. Perform one set (10 reps) of cat vomits 3 times per week to generate a flatter, stronger midsection.
  2. Plank Pose Exercises
    After a sweaty workout at the Pivotal Fitness Greenville gym, grab a yoga mat and proceed to hammer out some energizing plank poses. First, hold Front Plank (plank on your forearms) for 30 seconds. Next, hold Side Plank (still on a forearm) for 30 seconds on each side. Just perform one set per workout. No need to get crazy! For the overachieving go-getters: Boost the intensity and come off the forearms onto the hands. Still hold 30 seconds to the front and on each side. Work it!
  3. The Myotatic (Swiss or Bosu Ball) Crunch
    At the Pivotal Fitness Greenville gym, we’ve got plenty of exercise balls to myotatic crunch on. This crunch targets more muscles of the stomach because each time you perform the crunch, you pass the zero degree or neutral mark. Doing regular crunches on the ground hinders the full extent of the crunch because you cannot pass the zero degree mark.
  4. The Slow Carb Lifestyle
    Exercise is but one piece of the 6-pack puzzle. The other piece? Diet. If you are looking to create a flatter, more defined stomach, consider experimenting with a slow carb lifestyle. Simply described, a slow carb diet consists of eating ONLY meat, beans, and greens six days per week. Beans become the main source of carbohydrates. All other carbs are thrown out the window, including fruits, grains, bread, processed foods, etc. Anything with added or natural sugar is out! Protein + greens + legumes = Abdominal POWER. You may be wondering what happens on day seven. Food bliss. Eat whatever you want and as much as you want. Enjoy a much-needed cheat day. We can’t be perfect eaters all the time! Fuel up on your carbs of choice and come the next day, get back on the slow carb bandwagon. For questions on the slow carb kick, consult the Pivotal Fitness Greenville health center for nutritional tips and tricks!
  5. The Hip Flexor Stretch
    Correct the ever-so-common pelvic tilt. Carry out hip flexor stretches once per day for a total of 30 seconds on each side. This stretch is nice to do post treadmill run to stretch it out.

Don’t rely on those traditional crunches to get your core real results. With less movement and more strategy, you’ll gain increased abdominal strength and definition. Hit up the Pivotal Fitness Greenville gym and get your abs in killer condition.

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April Showers Bring …

Just when it’s starting to finally warm up outside, this month’s deluge of rainstorms may put a damper on your outdoor workout routine. Instead of getting frustrated or using this as an excuse to take a little month-long break, think of it as motivation to finally join a Greenville gym and make a habit of visiting it.

Although most health professionals are extremely supportive of supplementing gym time with an outdoor sports regimen, the best structure may be a blend of both. Those who exercise outdoors do gain some additional benefits, such as excess exposure to sunlight, and therefore Vitamin D. You also get to take in the fresh air and experience a change of scene each and every time you head outside. Meanwhile, those with a gym membership can also partake of the gym community, gym classes, personal training and plenty of diverse, top-rate equipment.

Other tips for beating the rain in order to work out this month include:

  • Start early: April showers are more common in the afternoons, so getting an early start can help you avoid many storms. Plus, you have the rest of the day to reschedule your exercise if need be.
  • Prep your gear: Whether you’re jogging with your headphones in or wearing your new top-dollar running shoes, getting caught in the rain can mean more than a minor annoyance. Having a towel, parka or plastic baggy on hand can be the difference between a successful (but slightly damp) rainy day workout and the frustrations and high costs of property damage.
  • Remember the perks: Whether it helps you keep a positive attitude by thinking about the beautiful flowers that are about to arrive or just being grateful it’s not snowing anymore, a sunny attitude can go a long way toward combating gray skies. Plus, if you work out in the rain you can skip the shower afterward–just kidding!
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More Than Exercise: Extra Gym Perks

At the Pivotal Fitness Greenville health club, we believe that targeting your best health means more than just working out. While exercise is an important part of any routine, you can get the most out of your Greenville gym membership by establishing a lifestyle that supports a strong mind and body in every aspect.

Aside from exercise, here are other ways joining our gym in Greenville can build you up:

1) Support. Pivotal Fitness’ Greenville fitness center is comprised of individuals who want to help you meet your gym goals. We are always willing to help you learn about our services or answer general health questions. From personal trainers to class leaders to all of the staff who contribute to our gym’s efficiency, you can rely on our support as a valued member.

2) Routine. When you start coming by the gym on a regular basis—for example, the same time every day, the same days of the week or the same weekly classes—you establish a routine. Routines keep you calm and motivated in an otherwise chaotic schedule. You can plan your week around fixed appointments and never stress about making time for fitness. Routines get easier the more you do them, so just stick with a consistent plan and you’ll be benefiting from the perks of regular gym visits in no time.

3) Community. Pivotal Fitness personnel aren’t the only ones who can contribute to your success. When you take classes and participate in gym activities, you begin to form bonds with fellow gym-goers. Whether you meet other moms and dads at KidZONE or make friends with fellow yoga participants, the more you come to the gym, the more you establish a community who understand and share your goals.

Another key aspect to total wellness is eating right. Check back for upcoming blog posts dedicated to nutrition, vitamins and supplements.

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