Posts

5 Spring Training Tips

The season of spring has finally surfaced! Hurray! To celebrate the sunshine and warmness, here are some workout tips to spring into action at the Pivotal Fitness Greenville athletic club.

  1. Get Heated
    Rev up your heart rate with a dose of intense cardio. Fire up your metabolism.
  2. Explore New Movement
    Don’t continue to repeat the same movements over and over again. Invite some newness into your routine. Static movement is a great way to switch things up. Practice static holds in plank, low plank, low lunge, or wall squat. Feel the burn.
  3. Spice/Switch Things Up
    The winter months can create a lot of mental, emotional and physical stagnation. To snap out of that winter lethargy and boredom, reinvent your workout method. If you’re always on the bike, get off the bike and hit up the treadmill. If you are always concentrating on strength and overlooking cardio, look for new ways to get your heart rate elevated. If you have been overlooking stretching and flexibility, get yourself to a yoga class at the Pivotal Fitness Greenville gym. If you are constantly involved in strength training, explore fresh variations on squatting, lifting, and lunges. Spice things up! Get out of your comfort zone!
  4. Fuel and Hydrate
    Stock up on lots of greens and drink loads of water to improve your body’s alkalinity and cell vitality. Drinking half of your body weight per day is highly recommended.
  5. Detox
    Spring – a season of new beginnings and renewal – is a wonderful opportunity to detox. One sure way to rid yourself of toxins is to sweat. Take a crazy sweaty yoga class at the Pivotal Fitness Greenville gym to release any bodily toxins that you are holding onto. Another way to detox is via diet. As the days get warmer, it’s important to eat more cooling, light foods. Introduce more salads and fresh fruits and veggies into your diet. Take a break on all the heavy, comfort foods of winter. Favor refreshing, enlivening foods.

Happy spring, Greenville gym enthusiasts!

/1 Comment/by

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

/by
,

Two Ferocious Chest and Back Circuits

Next time you are at the Pivotal Fitness Greenville gym, destroy yourself with these killer chest and back circuits inspired by fitness innovators and educators Krissy Cags and Travis Baker.

First, enjoy this dirty, giant set of fortifying chest and back exercises:

  • Incline Barbell Press x 12 reps
  • Pull Up x 12 reps
  • Flat Bench Press x 12 reps
  • Bent Over Row x 12 reps
  • Dip x 12 reps
  • Reverse Grip Chin Up x 12 reps
  • Push-ups x 12 reps

Repeat this circuit 5 times, resting 45 seconds between rounds. Ouch.

Not going to lie, this will hurt. You’ll immediately feel like you put on some extra pounds of muscle after manning your way through this circuit beast. What’s more, you’ll definitely feel this one the next day. That’s a good thing! It means you successfully worked those chest and back muscles. It means you are moving forward, tackling your Greenville gym fitness goals and creating your best you.

To add more brutality to the fitness mix, here is a further series of exercises you can perform at the Pivotal Fitness Greenville gym to fire up the muscles of the chest, back, and more. Get ready and pumped to slam, swing, and slam some more.

Slam. Swing. Slam. via Krissy Mae Cags Webstagram

  • Rope Slams
  • Kettlebell Swings
  • Ball Slams

Fun, right? Right. You definitely gotta muster up some enthusiasm for this set!

Perform exercises as repeats of 40-30-20-10-20-30-40. That’s 40 of each exercise, 30 of each, 20 of each, and so on. We’ve got plenty of exercise equipment at the Pivotal Fitness Greenville gym. However, if you can’t find some of the equipment necessary, ask a trainer or staff member at the Pivotal Fitness Greenville athletic club to help steer you in the right direction or modify the exercise. Where there’s a will, there’s a way.

What’s the hold up? Transport yourself to the Pivotal Fitness Greenville gym. Suffer the burn. Generate a sweat. Strengthen and sculpt those chest and back muscles. Meet your fitness goals. Create your best version of you.

Kill it.

/by

Welcome October with a Full Body Fitness Challenge

It’s a new month. With the dawning of a new month, it’s a good idea to create some new fitness goals and, also, to spice up your Pivotal Fitness Greenville gym routine with some innovative workouts.

Let’s start with the first. List at least 5 fitness goals for the month. Maybe it’s to get to the Pivotal Fitness Greenville gym more often. Maybe it’s to concentrate on a particular area of the body, be it the abs, arms, etc. Maybe it’s to try something new; perhaps a Yoga, Pilates, or cycling class – something unexplored and fresh. Whatever it is, write it down. Post it to your fridge. Make the list visible. Make the goals accessible and achievable. No one expects you to gain 30 lbs. of muscle in 30 days. Although, this is supposedly possible according to fitness expert Tim Ferriss. Let’s aim at something more reasonable.

Now that your list is complete, let’s explore a quick workout you can churn out during your time at the Pivotal Fitness Greenville gym. This routine, entitled The Special K Routine, is inspired by Krissy Cags, personal trainer at Rise Above Fitness and Creator of BAMfit. Do each of the following exercises for 25 reps, then run through it 5 times. Ready, set, work it.

Exercise 1: Sit-up to Bridge. Move from a full sit-up to a full bridge. Lift the hips all the way to the sky and engage the gluts with a tight squeeze. This movement targets the booty and the tummy, so you’re killing two birds – butts and guts – with one stone.

Exercise 2: Dive Bombers. Begin with your hands and feet on the floor and your hips raised, so your body resembles an inverted V. Lower your shoulders, then glide your chest forward. Send your chest in between your hands and then up toward the ceiling. Then, reverse it. Bring your hips back toward the ceiling. That’s one. 24 to go. Ouch.

Exercise 3: 180 Squat Jumps. Simply do a squat jump, but up the ante with a 180-degree turn each time you jump. Hey now! Keep your chest open and your core engaged. Be sure to get low on each squat. Don’t cheat yourself.

Exercise 4: Superman to Hollow. This is a bit tricky. Start like superman (on your stomach), with your legs and arms lifted off the floor. Engage your core, then roll over to your back without letting your limbs touch the ground into a hollow position. On your back, in the hollow position, your arms and legs are still lifted and you have a space (hence hollow) between your lower back and the ground. Hold for two seconds after each roll. This exercise is no joke.

BOOM. There’s a quick, intense, full body challenge for you to master at the Pivotal Fitness Greenville gym. It will surely murder your muscles…in a good way.

*All photos courtesy of Krissy Cags.

/by

Do You Feel Shy at the Gym?

Canadian researcher Marianne Clark recently published an article about how shy women can be in a public changing space – like the locker room at the gym. She says that ladies go to great lengths to avoid undressing with anyone else around them. She adds that it’s “all about showing as little skin as possible.” Although she doesn’t suspect it will keep health-minded women away from joining fitness clubs, it may impact their overall experience and cause them to choose less convenient options, such as entering a bathroom stall to change.

In other public spaces, women aren’t necessarily considering their appearance or comparing themselves to others – but this thought process comes to the forefront as soon as women enter the locker room and realize they need to get undressed.

It’s not just insecure women – and it’s definitely not just you! Clark found that even women who feel very confident about their looks simply give pause when it comes to stripping down in a common area. It’s just built into women’s wiring to second-guess themselves when confronting a moment that’s all about baring their bodies.

And it goes both ways. Subjects also reported that they felt awkward when seeing others around them undressing, especially if it’s an acquaintance or someone they might see again outside of the locker room.

We know that you’re not only sometimes shy about changing your clothes in the locker room. Sometimes working out in front of others can seem nerve-wracking, too! Whether you’re comparing your body size or your technique while working out, it’s all too easy to be sidetracked by the presence of strangers around you while you’re covered in sweat and prioritizing your appearance. And let’s not forget about all of those mirrors everywhere. But don’t worry, it’s completely normal – and it doesn’t have to get between you and your workout goals. Even the most confident-seeming person standing next to you probably has the same fleeting doubts. And there are ways to overcome them.

If you’re worried that self-consciousness might impede your health and fitness development, please feel free to speak with one of our trainers for some motivational tips and tricks that can help you surpass your fears and succeed at getting the body you want.

Plus, membership to our Pivotal Fitness Greenville gym means that women have access to a ladies-only gym that can minimize the distractions and self-doubt that might particularly have to do with working out alongside men. Ask for more info!

/1 Comment/by

Staying Hydrated

We all know that it’s important to drink a lot of water every day to stay healthy. But how much water are we supposed to drink? According to the Mayo Clinic, there’s no clear answer (no pun intended). How much you need to drink depends on your age, weight, location, lifestyle and other factors. For example, if you’re working out a lot, you obviously need to drink more water before, during and after your exercise routine. Those dieting may also want to consume more water throughout the day. Adults and heavyset individuals need more than children and thin individuals.

Benefits to drinking throughout the day include:

  • Staying refreshed in the summer heat.
  • Suppressing your appetite/encouraging your metabolism.
  • Flushing toxins out of your system.
  • Regulating your body systems.
  • Sustaining ongoing energy.

As a general marker, you might want to start with 8 cups of water per day (about 8 oz. each). This falls among the 2-3 liters of all beverages you should consume per day, with an output of about half as much clear, yellow urine.

Your intake of daily liquids may involve drinks other than water. We recommend beverages low on sugars and salts (you can check the calorie count in general) with antioxidants and vitamins. Orange or grapefruit juice are excellent picks, and coconut water has become a trendy drink to gain antioxidants without artificial additives. Learn more about the benefits of coconut water next week.

/by

Can Stress Affect My Weight?

In addition to managing your physical activity levels, dietary habits and lifestyle practices (such as getting a good night’s sleep), another way to contribute to a healthy weight is by managing your stress. Stress can actually affect your weight in two ways: physical and psychological.

In the first instance, your stressed body will release hormones to compensate for anxiety, including cortisol, which is commonly associated with the fight-or-flight response and comes with adrenaline – of the good or bad kind. Although this hormone is constantly present in our systems and good for us in moderation, when it comes in the form of an overdose, it can sharply spike your hunger. And even though cortisol can also boost your metabolism, it’s more likely that you’ll be eating more than your body can burn in compensation if you’re consistently attacked by hormonal rushes due to distress. Plus, when you come down from this rush, you may feel lethargic and downbeat, preferring to sit on the couch and eat chips and watch TV than be active – much less head to the gym.

In the second instance, stress can affect how we make decisions and behave in our environment. For example, a burdened mind might be less able to make the smart choices necessary to maintain your weight on a daily basis. It’s harder to relax and enjoy activities like taking a walk. It may also be difficult to plan working out into your hectic schedule. You may also be far more motivated to “stress eat” and seek out comfort foods rather than nutritional ones when it comes time for a meal. Besides that, you may be stressed because of time constraints, which might lead you to less meal-planning or meal-prep time and seeking resources like fast food establishments or the vending machine rather than thinking of alternate, healthier options.

All in all, if you care about your weight and health (and we know you do), then losing control in a period of stress in your life can also, well, stress you out more. It can become a vicious cycle that’s hard to manage once it gets out of hand. Thankfully, working out your tension is an ideal way to manage your stress. So beat it before it wipes you out by staying positive, eating right and remembering to visit your favorite Greenville gym.

/by

What to Eat Before Hitting the Gym

While you certainly don’t want to fill up right before a big workout, getting certain power foods in your system before starting out can give you that extra boost of energy and focus that can help you make the most of your gym routine. You’ll want to eat a small, light meal that your body can quickly process and burn off without slowing you down.

Although something sugary may seem appealing for the initial rush it can give you, when you work the sugar out of your system you could find yourself suddenly more worn out than before. Similarly, caffeine can not only make you crash but also puts you at risk for dehydration. A lot of salt can also make you excessively thirsty and dehydrated, which may make you dizzy and can also make your joints sore or your muscles cramp.

You do want to aim for protein-rich foods that are low in fat (which is hard for your body to burn off immediately); these can be paired with light carbs. The combination of both is ideal for the best kind of energy boost and will sustain you better than one or the other alone. The correct kind of carbohydrate that you might want to munch on before hitting the gym is going to be low in sugar. This includes whole grain or wheat breads, oats or some low-fiber, non-white rice or pasta; for example, a multigrain couscous or quinoa.

Some pre-workout snack suggestions:

  • Trail mix, especially unsalted and with nuts
  • Dense, non-watery fruits
  • A few cheese cubes, a few wheat crackers
  • A fruit and soy protein smoothie

You want to be sure to take a break for 30 minutes to an hour to be sure your snack has properly processed before you begin working out. This will not only help you avoid stomachaches, but also gives your body ample time to turn your food into fuel. Water before and during your workout will help the food break down and keep you invigorated. For any further questions about what to eat before your workout visit our nutritional specialist at the Pivotal Fitness Greenville Gym.

/by

How Sleep Affects Your Health

Most adults do not get the proper, prescribed amount of rest. According to a recent study by the Centers of Disease Control and Prevention, adults should regularly obtain 7-8 hours of sleep each evening. However, only about 2/3 of Americans follow this guideline; about 40% of CDC survey participants aged 25-54 sleep less than 7 hours per night. Sleep deprivation has been related to obesity, diabetes and high blood sugar.

Did you know that working out during the day can help you get a better night’s sleep? While a rigorous regimen sends endorphins through your body, giving you a temporary “high,” the end result of a thorough exercise routine is that the body is tired out and prepared to rest. Instead of a post-dinner nightcap or extra hour of reading or watching TV before bed, hitting your local Greenville gym after work can actually help you go directly and successfully to sleep.

Reciprocally, getting more sleep can actually improve your workouts. With enough rest, you’ll have higher energy levels and better muscle coordination–meaning that the time you spend at the gym can actually benefit you more overall just because you went to bed on time. Ample rest also means more time for your muscles to relax and recover from strenuous toning activities. Your muscles will feel less sore the next day.

Don’t find yourself among those who don’t get enough sleep. Improve your productivity and quality of life on a daily basis by maintaining a regular sleep schedule. Eating and working out on a fixed schedule can also contribute to consistent sleeping patterns. Learn more lifestyle tips that can contribute to your workout or well being by talking to one of the professionals available to members at Pivotal Fitness’ Greenville health club.

/by

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.

/by