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Has group exercise been the key to fitness for all of human history?

Those who train together are stronger than the sum of each individual

Think about it — For all of human history, community physical training has always been superior for culture and social progression of a peoples. Think about ancient Greece, or consider the warriors from 300. It’s no secret that our armed forces train physical capacity together. Why not — as a community — join together for fitness.

Yea we train together -- so what?

Yea we train together — so what?

We are fighting our own war

We are all consumers, these messages are not lost on us

We are all consumers, these messages are not lost on us

Even though there are so many smart people in Seattle, they are also constantly subjected to foods which never existed for 99% of humanity. There are so many to choose from — sugary and sweet or succulent and fatty. Not to mention big brands and even local superstars promoting Skittles to the tribe.

Do these guys train physical fitness together? YA DANG RIGHT! #LOUDER

Do these guys train physical fitness together? YA DANG RIGHT! #LOUDER

Fact: The 2nd leading cause of preventable death in America is being overweight

Take it seriously folks

Take it seriously folks

I don’t even care about the beauty of the outside when I am more concerned about the beauty on the inside. And when I say inside, sure I care to be a friend to your personality, though mostly I want to promote healthy organ systems, natural enzyme processes, healthy inflammatory response, joint lubrication, bone density, healthy muscle tone, efficient cardiac rhythm and more…

Exercise is Anti-Aging

For my early years in natural health, I was skeptical about this term ‘anti-aging’ even though now I have a better appreciation for what it really means. We are less important the amount of years we have existed than the actual biological age of our cells.

People may age slower for a variety of reasons. I will list a few:

  • Genetics
  • Nutrients (pre-natal)
  • Nutrients (childhood through adolescence)
  • Nutrients (every day of your dang life)
  • Exercise
  • Less exposure to toxins and chemicals
  • Less stress or superior capacity to handle stress (healthy coping strategies)
  • Not smoking, drinking, or doing drugs
  • Consistently sleeping well
  • Orangetheory Fitness (had to add cause’ it’s totally true!)
That WaterRower is just so darn smooth and EFFECTIVE

That WaterRower is just so darn smooth and EFFECTIVE

Of course I could go on and on about anti-aging to improve longevity and quality of life (not to mention relationships). HOWEVER, this is a public article about fitness — specifically group fitness so let me stay on topic friends.

The Anti-Aging effects of Exercise

Exercise will keep you young, they say. Physical fitness improves your quality of life, I’ve heard. Working out is a sensible option for people who would be otherwise sedentary, I’m telling you now.

The TRUTH about anti-aging, and we’ll get to that, is about what is going on inside your body. So what is really going on?

1. Hormones

Growing up, I often heard the word hormones thrown around to make sense of a person’s behavior. Mostly when we think about hormones, we think about the sex hormones — probably because the experiences can be quite powerful and make people think without their brains, so I’ve heard.

Actually, the hormonal state of our bodies relates to cycles, rhythms, vibrations, and of course cellular catalysts. We need different hormones at different times. In the morning, we have a boost of testosterone. Hopefully we can avoid the stress cortisol throughout the day. After an intense workout, we release human growth hormone which heals the inside of the body. After a yummy dinner, we release leptin the hunger-satisfying hormone. Before bed, we release melatonin so that we can get a good night of rest.

This is the coveted anabolic window when your body will MAXIMIZE any nutrient or nutrient combination whatsoever that you feed yourself. Additionally, metabolism is boosted for 24-48+ hours after a weight lifting session due to energy needs for recovery.

This is the coveted anabolic window when your body will MAXIMIZE any nutrient or nutrient combination whatsoever that you feed yourself. Additionally, metabolism is boosted for 24-48+ hours after a weight lifting session due to energy needs for recovery.

How do we go about creating these hormones, and promoting healthy cycles within the body’s interactions?

I’ll have to make a future post that goes into more details about this. The KEY point: HIGH INTENSITY EXERCISE forces the release of a cocktail of anti-aging hormones which benefit you for hours on end.

2. Connecting the self to a sense of positive community

Being lonely sucks. Being lonely is also a choice. Get out there and enjoy a dang good work-out with people who care about you, or at least care enough about themselves that they are willing to do hard work!

Regardless of personality type, making time to be a part of a positive community is one of the best investments you can make. And get this — it will even decrease your stress hormone, cortisol, since the body physiologically responds well to this need being met. I’ll leave you with this from OrangetheoryFitness.com

Get Going and Get Results

It’s all about energy. Not only do you need energy to get the results you want, but the workout will continue energizing your body and mind long after you go home. Highly qualified and motivational Personal Trainers increase the safety and effectiveness of your workout. Only the best Personal Trainers can go Orange. Get all the benefits of group personal training in order to get the best results from your sweat.

Orangetheory Seattle
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3 Thoughts on High Intensity Interval Training

HIIT is — this year — the number one fitness trend

Exposure to the concept of High Intensity Interval Training has become widespread through journals, magazines, and programs all over the place!

An example of a person who utilizes fast energy

An example of a person who utilizes fast energy

The reason is simple, and we’ll get to that…

1. Body composition

The most valuable measure of overall health and fitness relates to Body Composition. We should consider the internal elements as promoting vitality — in a way that reinforces key structures and anabolic processes for both men and women.

HIIT promotes a lean body type to support key muscular structures.

2. Value of time spent

High intensity requires fast energy.

By developing an efficient use of fast energy, the result is a cascade of beneficial hormone release throughout the system. Hormone regulation allows the body to persist in a desired state– allowing vitality and clarity of thought.

3. Seek wellness feeling

Sure, I could go on and on about the technical stuff… hormones and neural connections, nutrient interaction, process and storage…

The reality is that you need to feel well. Seek that wellness feeling. Exercise utilizing high intensity interval training gets better results.

IF you follow those steps, Fat burn becomes a brilliant process

For the more curious, learn about the hormone Adiponectin– as the amount in your body relates strongly to the oxidization of body fat.

Physical Fitness by Dre Sports & Athletics
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Technique for Novice Deadlifters

Deadlifts provide valuable training stimulus

They also go to show how strong you REALLY are.

That is because true strength requires muscles throughout the entire body to work at the most efficient joint angles. Technique is incredibly important for injury prevention and performance.

Deadlifts are for strength

Deadlifts are for strength

Like any exercise, deadlift is a skill which requires the lifter to learn the deadlift movement pattern.

Deadlift Fundamentals

For the deadlift, you should take note of these

1. Full body tension

2. Legs and hip drive

3. Squeeze the butt aggressively

4. Bar is as close to the body as possible during the entire lift

Deadlift Critique

Setup
Need to correct – Leaning forward
1. Chest Up
2. Hips back
3. Drive through the heels
Sit back into the rep, focus on using glutes as the power player.
Mid-Range
Need to correct – Hips rise too fast
1.Focus on Leg Drive
2. Push heels into the ground
3. Spread the floor with your feet
Lockout
Need to correct- Stopping short
1. Pull the bar towards the body
2. Squeeze glutes forcefully
Lowering
Need to correct – Too much lower back on way down
1. Keep the chest up
2. Let the hips drop as soon as bar passes the knees

How to Improve your Deadlift

Main ways to improve the Deadlift

  • Practice the deadlift (train the deadlift)
  • Get stronger in all key areas (upper back, lower back, core, glutes, hamstrings, quads)
  • Practice the deadlift!!!

More reference: https://www.youtube.com/watch?v=_LhYspMFUmY

More reference 2: https://www.youtube.com/watch?v=-4qRntuXBSc

Keep at it y’all. Cuz you realize that when you’re deadlift technique is good, you WILL have a strong, strong, strong back and legs. Your spine will be protected by slabs of muscle and you will feel the strength in all the other areas of your life!!

(Comments disabled for this particular article due to spam — ask a question elsewhere or participate on another page!)

Physical Fitness by Dre
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Core values for Fitness, Health, and Training

In the absence or presence of any experience, your core values will always be there.

I believe it is the core value of a person who is able to push forward under pain and stress.

It is the core value of a person to realize the truth of failure and then ascend to even greater heights.

It is the core value of a person to commit to their goals and hold themselves accountable.

For strength trainers, the core value manifests physically

You feel more powerful as the body realizes greater potential. The changes can be found in the tendons, ligaments, muscular elements, mineralization of bone, endocrine efficiency improvements, and energy systems adaptation. There is little vanity in seeking to become a better version of yourself.

Workouts can be fun!!

“ya I’m feeling good ’bout myself”

Lessons learned from intense training should carryover to mental toughness

We push ourselves in the gym not because we are afraid of the outcome, but because we embrace it. Either move forward or start dying because I don’t want to live a life without meaning. Intensity later balanced by harmony and back to intensity.

Raw strength has been valuable in nearly all cultures throughout time. As you become capable of performing heavy work through multiple planes of motion, you gain strength both inner and outer.

The struggles of life are best faced with strong core values, because no matter the outcome you strive to rise above it.

 

Power of the Mind
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The Gym! Tips for Gymgoers Part 2 Cardio vs. Freeweights

(This is part of a series, click here for Part 1 on Gym Etiquette)

The Gym has two major options…

1. Cardiovascular exercises

2. Strength training exercises

It doesn’t have to be one or the other: Interval Training can achieve both.

You can combine strength training and cardiovascular training by doing interval training. Intervals include a period of high intensity followed by a short period of rest/recovery, then straight back into high intensity.

Examples of interval training

1. Treadmill: Put treadmill on 15% incline, then walk 3-3.5 miles per hour for 90 seconds. I promise your calves, legs, and butt will be feeling the burn. After 90 seconds, bring the treadmill back down to 0% incline, walk for 60 seconds, then repeat. ADVANCED: Do sprint intervals, at 10% incline and 10 miles per hour for 60 seconds.

Workouts can be fun!!

2. Dumbbell Squats: Find an area to do dummbell squats. Choose a weight that you can do 30 reps with. Now start the clock and don’t stop doing reps until 60 seconds are complete. Rest for 60 seconds, then do 60 seconds of squatting again.

This is especially powerful for people who are limited by time

You can burn some major calories and improve cardiovascular and muscular strength in 30 minutes or less.

Now go forth and exercise Gymgoers!!

Physical Fitness by Dre