Orangetheory Seattle – Page 6

March 11, 2015

Why Form and Function should be the focus more than just aesthetic ideal

There is some inspiration about the movement of others

Just think about all of the ways in which people can move. Everyday we display mobility, movement patterns, and how we interact physically with the environment.

Do whatever it takes to get your heart rate up

Often we move for practice, whether it be football players doing drills or dancers coordinating moves, the way we move represents something about us.

We can look at fitness as movement

Maybe it’s not what you look like, or that you don’t look like anyone else. Fitness is expressed more through one’s movement. And there are many ways to get active.

Effective methods include resistance training, HIIT, strength, and bodyweight training.

Why not get stronger? There are many ways you could invest your time. Do something that supports EVERYTHING else.

Anyway that’s my words for now, stay tuned.

February 9, 2015February 9, 2015

— Leave a Comment

Food is healthful, healing, and promotes Fat LOSS for Lean muscle tone

We have come a long way in the types and varieties of foods we consume.

You could go find quite a pleasure of food on busy commercial streets like Broadway and Pike/Pine in Seattle’s Capitol Hill neighborhood.

Appealing places to go in Seattle

At the same time, visit the block convenience store and there’s nothing but bagged chips and greasy or sugary foods. Is that even food?

How do some people seem to have a healthy relationship with food?

Many of the people who become conscious of their eating habits are the ones who have experienced some sort of low in their life. Or maybe they just want to be better. To feel better. Enjoy a sense of vitality. Freedom of moment. Unrestricted access to confidence in your step. Fitness.

Food is life

There is much which cannot be explained inside the human body, more specifically in your human body. We are all some sort of ecosystem, with many trillions of bacteria that give us benefit for providing a safe home.

Focus on being healthy from the inside out

Sometimes the system goes out of balance and then you can experience a loss of equilibrium. You feel out of whack. It could have to do with the (im)balance of bacteria in your gut causing negative systemic reactions. This is just one very important part of the fat-loss process, to heal the gut will almost always promote a leaner you.

It’s about the gut to become lean with fat loss and to stay lean thereafter

You can do something good about it today

Consume fresh vegetables
Enjoy unsweetened probiotic beverage or healthy fermented foods
Living foods promote living well

It’s about healing first. Then it’s about longevity and anti-aging.

That’s big for fat loss too

Being lean means so much more than having visible muscle tone

Stay tuned for more my readers…

Nutrition, Immunity, and Digestion Orangetheory Fitness Seattle Orangetheory Seattle

January 30, 2015

— Leave a Comment

Get Faster, Get Leaner, and Burn more Fat, Yes you CAN burn the fat

Are you benefiting currently from effective treadmill interval workouts?

A lot of people take classes at Orangetheory Fitness in Seattle nowadays. Some people say they can’t run any faster. They say that their legs won’t move faster. Is it true that they have hit a physical plateau?

Drive elbows and resist rotation at the core

Of course we all enjoy to witness feats of great athleticism from those we admire. Here’s some secrets about it…

I don’t care if you have short legs or longs legs

There are ways you can run faster and it’s not just about “believing you can do it” even though I know that’s a part of it.

Conquer it

It’s not just about believing in yourself. Running faster is not just about many steps you take on the ground. There’s more to running than that.

Your speed on the treadmill, at a variety of inclines, can improve progressively. And here’s how…

Be Stronger, get FASTER

It’s not about how many strides per minute you have.

Technique-wise, you must focus on applying more forward driving force into the ground from your feet up through your entire body. This is how you get faster. Then you keep training to get faster.

You must focus on generating more full body power. You can generate more power by driving the elbows explosively and focusing on resisting rotation in the core. Additionally, strength training is beneficial.

You can gain full body strength with the Dumbbell Goblet Squat exercise

You also can gain full body strength with the Dumbbell Goblet Squat exercise as an example

In terms of progression, over time you will be able to generate more power from performing regular full body strength training workouts to supplement the running and promote a healthy metabolism. The strength gained from resistance training has beneficial carryover into running and many many other areas of life and activities.

Hope you love running and training as much as I do… stay tuned for more

Orangetheory Fitness Seattle Orangetheory Seattle Physical Fitness by Dre

January 14, 2015

— Leave a Comment

Have a goal for every workout: Fat Cells respond to progressive resistance by getting smaller!

What is the goal of this workout today?

We all come into the workout room with different needs, strengths, and expectations. To some, not having a specific goal for every workout is actually unfathomable.

My goal for this workout

Keep track of specific exercises that have been done in the past and perform in more progressively challenging ways. These techniques help you to burn more fat:

Perform the exercise faster on the concentric, and slower on the eccentric
Use more resistance than before
Greater amount of reps using the same weight
Decrease rest intervals without sacrificing heavy weight
Using heavy weights in a larger range of motion
Improving your form and technique with weights that you struggled with before
Combination of the above

Time constraints can be motivating, as is some healthy Orangetheory Fitness competition

I don’t often speak to these accomplishments even if it is noticeable it helps me stay motivated in fitness.

Examples of a good goal to have

Let’s talk about a treadmill goal to begin with. Of course we’re following a HIIT program and the ideal length for a treadmill workout is between 20-30 minutes.

You can try to improve your times in the following ways:

Your one-mile time
Your half-mile time
Your quarter mile time
Your tenth of a mile time

Kyle Anderson from Seattle on the right running hard

You can further improve fat loss by:

Your .25 mile run at 3% incline
Your .25 mile run at 5% incline
Your .25 mile run at 7% incline

Then on a later workout once you have recovered, do your .25 mile run at 1% incline and you will likely be able to run faster than you did before at that particular incline!

Thus progress! Fat cells should get smaller due to this physical and neural progression in muscular contraction.

Once you have accomplished it, nobody can take that away from you!

It’s yours.

Now believe in it and go with it

Orangetheory Fitness Seattle Orangetheory Seattle Physical Fitness by Dre Weightloss Now

January 9, 2015

— 1 Comment

Maximizing your Treadmill Intervals for Fat Loss, Performance and Unlimited Benefit

Will this blog help you get unlimited benefits? Maybe that’s a big statement

I’ve spent years now testing various treadmill interval blocks. Being native to the Pacific Northwest, I can run outdoors whenever I want but there are many times when I prefer to run indoors on a treadmill.

Treadmill intervals, if you go to OTFSeattle you’ll recognize a face or two from this special Ft. Lauderdale workout

The benefit of running on a treadmill:

Since it is a machine, you can find it easier to quantitatively track, record and achieve parameters of progression.
Increase resistance by simply increasing the incline
There is never a need to go downhill, so there may be less stress on the knees and the quads will be subjected to less stress and therefore less soreness.
Typically, less soreness means you can up your training frequency, thus getting faster results (so long as you stay healthy).

Designing effective treadmill interval blocks

Treadmill intervals are more a mental game than anything else. Almost every healthy person who uses a treadmill regularly can run faster than the maximum speed they’ve ever used on a treadmill. People just need a little encouragement! That’s why HIIT classes like Orangetheory Fitness in Seattle (my home studio Capitol Hill!!) are so popular and effective.

Example of a progressive HIIT block on the treadmill

Since teaching exercise classes to over a thousand people in Seattle, I’ve started focusing on how to coach these treadmill blocks even more effectively than before. Example of a recent All-Out block I coached my classes on.

30 second all out at 1% (exerciser chooses their most intense speed possible for 30 sceonds)
45 second walking recovery
30 second all out using the same speed as last time, but at 3% incline
45 second walking recovery
30 second all out at 1% incline, starts off as an aggressive push, and halfway through exercisers are coached to peak at their maximum speed (even if only for seconds at a time)

After the block was over and people were walking for recovery on the treadmills, I asked people to raise their hand if that was the fastest they have ever gone on the treadmill. More than a quarter of people raised their hands, knowing they have achieved something they never achieved before and thus breaking another mental barrier which could have held them back from their fitness goals.

Kyle Anderson in the teal from Seattle, Washington. He's our fitness and business inspiration

Kyle Anderson in the teal from Seattle, Washington. He is one our fitness and business inspirations and a leader for the local team here

HIIT is here to stay

Exercise science tells us this. Workouts only need to be between 20-60 minutes long and the intensity can vary from minute to minute throughout the training. There is no better way to release that cocktail of beneficial fat-burning hormones in the hours after your workout. Good recovery from high intensity training guarantees the accelerated decrease in fat-cell size.

Stay tuned my people

Orangetheory Fitness Seattle Orangetheory Seattle Physical Fitness by Dre Weightloss Now