Unique Fitness Concepts Blog Entries

The Benefits of Suspension Training

Wed, 6 Mar 2013 21:15:41 +0000

Are you familiar with suspension training? It’s not a new idea, but it’s been a growing trend over the past couple of years. It’s a fun way to change up an old routine. More importantly, though, it’s very effective for building strength, and increasing your flexibility and balance.

So, what is suspension training and how does it work? The training involves straps hanging from one or more anchor points, such as a door or beam. The straps have handles on the end for grasping while performing various movements and exercises. The system uses gravity and one’s own body weight for resistance.

There are many benefits to suspension training. Here are some of the top reasons why you’ll want to give it a try:

Core Strengthening – The core muscles are engaged in every exercise, increasing your strength and balance. This kind of training allows for greater ease in all your daily activities.
Variety – Suspension training doesn’t just work for one or two exercises. There are hundreds that you can perform with just one device to give you a full body workout. Since you’re using so many muscles at once, you can be finished in only 30 minutes.
Portability – The straps are very light and can be taken almost anywhere. All you need is a secure place to serve as an anchor. That means you can even attach the system to a tree and take your workout outdoors on a nice day. There are no heavy attachments or accessories to have to keep switching back and forth. It’s even possible to bring along while traveling.
Adaptable – It’s great for athletes, no matter the age or experience level. Movements can be easily adjusted to meet one’s degree of difficulty. Whether you’re looking for something extremely challenging or beginning level exercises, suspension training can accommodate you. It’s even beneficial for rehabilitation.

If you’re interested in what suspension training has to offer, there are some great devices available. The Lifeline Jungle Gym XT is an affordable and effective option. As always, we recommend discussing any new fitness programs with your doctor.

Fitness Trends for 2013

Wed, 6 Feb 2013 16:50:14 +0000

With the New Year, many people are reevaluating their fitness goals in an effort to be strong and healthy. What are some of the top things people are doing as they work towards achieving their goals? We’ve compiled a list of some of the latest fitness trends for 2013 to give you some ideas.

1. Personal Training for Small Groups. Working with a personal trainer is considered an excellent way to keep you accountable and help you meet your fitness goals. Many trainers will take on groups of 2 – 5 people. You still get the individual attention, but the cost is considerably lower. An added bonus is the motivation you’ll receive from working out with friends. So, why not get a group of pals together and share some personal training time?
2. Dance Workouts. Classes, such as the popular Zumba, are getting people more excited to hit the gym. These high-energy workouts that use music and dance are great because they engage the whole body. It’s a nice alternative to the same old cardio routines, and it’s the perfect way to add some fun to your workout! Just keep in mind that it’s a good idea to start slow and advance.
3. Fusion Classes. This is another way to try something new and get your body working in a different way. It’s a combination of two different styles. Piloxing, for example, gives you the benefits of Pilates and Boxing. In order to stick with it, try going for a class that has at least one style of interest to you.
4. Outdoor fitness. So many people are taking their workout outdoors because of the many benefits. Various factors, like uneven terrain, help burn more calories. It’s also great for the mind. It affects your Vitamin D levels, which can reduce depression and frustration. The key to working outdoors is to always be prepared for the weather and conditions.
5. Boot-Camp Workouts. These are based off of the Army’s Basic Training Program. They’re gaining popularity because they get results by pushing you. If you can’t find a class at your gym, you can pick up a DVD and follow a routine at home. While the goal is to push yourself, it’s important not to push too hard. Lessen the intensity, if needed, in order to prevent injury.
6. Yoga. Some of the benefits you’ll see are an increase in stamina, flexibility, balance, and breathing. If you decide to go for this more calming routine, unlike the Boot-Camp workout, don’t forget to warm up and drink plenty of water. That will help prevent injuries from overstretching.
7. Strength Training – This is probably the most effective to way to lose fat, improve strength, and increase your overall physical fitness. And it’s beneficial to everyone. Like everything on the list, it’s especially important not to try too much too fast. The key is to slowly progress.
So, these are some of the top trends in fitness for the upcoming year. There’s a variety and something for everyone. Check out our store for any equipment you may need. Whichever one you decide to give a try, we hope you have a happy and healthy 2013!

Working Out While Sick?

Thu, 24 Jan 2013 21:46:13 +0000

It’s the middle of winter and this year’s cold and flu season has been one of the worst we’ve seen in a long time. Those of you who have managed to get through it without getting sick may have your workout routine to thank for that. Regular exercise boosts the immune system and helps reduce one’s chances of getting sick. But if you’ve been feeling under the weather, you will most likely have to alter your routine in some way. It can be tough to do, especially if you’ve started the year with renewed commitment. There are a few things to look out for when deciding what is best for you.

There’s a common rule that some people call the “neck check”. If symptoms are mild and above the neck, such as a scratchy throat, sneezing, or runny nose, then most people should be able to continue with some low intensity exercise. If symptoms below the neck present themselves, such as achy muscles, chills, fatigue, stomach problems, or cough and congestion, then it’s best to take a break from physical activity and rest until one is better. A fever should also never be ignored. Stay away from exercising until your temperature is back to normal. Exercising with a fever is dangerous because it can raise your body temperature even further.

If you only have a few mild symptoms and decide to hit the gym, keep in mind that it’s a public place. It’s always a good idea to wipe down equipment after use, but it is especially important when sick. Skip the gym altogether if you think you might be contagious.

These are only guidelines to help you decide whether or not to sideline yourself. It’s always best to consult with a doctor if there is any doubt. It’s also important to listen to your body and don’t overdo it. Decrease your workout intensity or completely rest if you feel it’s needed. Don’t forget to stay hydrated and drink plenty of fluids.

2013 Fitness Trends

Thu, 17 Jan 2013 22:53:38 +0000

1. Personal Training for Small Groups. Working with a personal trainer is considered an excellent way to keep you accountable and help you meet your fitness goals. Many trainers will take on groups of 2 – 5 people. You still get the individual attention, but the cost is considerably lower. An added bonus is the motivation you’ll receive from working out with friends. So, why not get a group of pals together and share some personal training time?

2. Dance Workouts. Classes, such as the popular Zumba, are getting people more excited to hit the gym. These high-energy workouts that use music and dance are great because they engage the whole body. It’s a nice alternative to the same old cardio routines, and it’s the perfect way to add some fun to your workout! Just keep in mind that it’s a good idea to start slow and advance.

3. Fusion Classes. This is another way to try something new and get your body working in a different way. It’s a combination of two different styles. Piloxing, for example, gives you the benefits of Pilates and Boxing. In order to stick with it, try going for a class that has at least one style of interest to you.

4. Outdoor fitness. So many people are taking their workout outdoors because of the many benefits. Various factors, like uneven terrain, help burn more calories. It’s also great for the mind. It affects your Vitamin D levels, which can reduce depression and frustration. The key to working outdoors is to always be prepared for the weather and conditions.

5. Boot-Camp Workouts. These are based off of the Army’s Basic Training Program. They’re gaining popularity because they get results by pushing you. If you can’t find a class at your gym, you can pick up a DVD and follow a routine at home. While the goal is to push yourself, it’s important not to push too hard. Lessen the intensity, if needed, in order to prevent injury.

6. Yoga. Some of the benefits you’ll see are an increase in stamina, flexibility, balance, and breathing. If you decide to go for this more calming routine, unlike the Boot-Camp workout, don’t forget to warm up and drink plenty of water. That will help prevent injuries from overstretching.

7. Strength Training – This is probably the most effective to way to lose fat, improve strength, and increase your overall physical fitness. And it’s beneficial to everyone. Like everything on the list, it’s especially important not to try too much too fast. The key is to slowly progress.

So, these are some of the top trends in fitness for the upcoming year. There’s a variety and something for everyone. Whichever one you decide to give a try, we hope you have a happy and healthy 2013!

Powerbuilding vs. Bodybuilding

Thu, 20 Dec 2012 21:43:19 +0000

To some people, powerlifting and bodybuilding sound the same. Although they have a few similarities, they are actually quite different.

The goal of powerlifting is to develop strength. It involves competitive weightlifting where participants focus on being able to lift the heaviest amount of weight in one of three powerlifts – squat, deadlift, or bench press. In order to be successful at this, they usually strive to gain weight with the hope that it will lead to greater muscle mass to increase strength. While nutrition is important, bulking up means taking in more calories.

Bodybuilding is also competitive, but it is based on aesthetics. Rather than trying to showcase strength, participants are judged on muscle symmetry and definition. The goal is to appear muscular, leaner, larger, and more defined. The proper diet and appropriate exercises help achieve this. Bodybuilders have a decreased caloric intake with a diet that is meant to burn more fat.

While some people might think that you can’t combine the two training styles, it is possible. This is sometimes referred to as powerbuilding. It focuses on heavy compound movements and weight progression. It follows a healthy diet, but it is not as restrictive as the one that bodybuilders use. By combining powerlifting and bodybuilding, one can maintain a more balanced physique of lean muscle and power.

Surviving the Holidays

Wed, 28 Nov 2012 17:35:12 +0000

The holidays are here. The period from Thanksgiving to New Year’s is the time when many people struggle to keep up with their fitness programs. The weather is colder, their schedules get busier, there’s added stress, and it’s easy to fall under the trap to start fresh after the New Year. With so many reasons to take a break, how do you avoid letting your routine slide?

Start by taking a realistic look at what you have planned. What obstacles will be getting in your way? Whether it’s a lack of time, or travelling, or anything else, figure out solutions for the problems. It may require getting up earlier or breaking your program into shorter 10-minute segments throughout the day, but the key is to be flexible.

Another solution is to combine exercise with the activities that need to be done. If you have to skip your workout for holiday shopping, see if you can sneak in some extra time for walking around the mall. Or, if you’re planning festive activities with the family while your kids are off school, joining them for an afternoon of ice skating, skiing, or sledding can be a great way to get in some exercise.

The important thing is to not wait until the New Year to make time. Why put it off? You’ll only have to work harder when the time comes. Staying in shape will help you prevent any holiday weight gain from all the celebrations. It’s also a great natural way to reduce the stress that’s associated with this time of year. Finding ways to maintain your fitness routine will keep you healthy and ready to enjoy the holidays with your family and friends!

Functional Training

Wed, 14 Nov 2012 15:38:52 +0000

One of the latest crazes to hit the fitness industry is functional training. It’s not a new idea, but it’s been quickly gaining popularity. Functional training refers to exercises that train specific movements, rather than isolated muscles. They’re moves that are designed to help one become better at performing the regular activities of daily life. So, what does that mean?

Think of the activities that you perform on an average day. Whether it’s lifting your child, carrying a bag of groceries, or even swinging a golf club, functional training is based on the idea that if you train more at these movements, you will get stronger and have greater ease doing them. It’s as if practicing the movements helps one rehearse for their daily lives. Training programs that use items like fitness balls, kettle bells, resistance bands, and balance equipment are designed to help mimic the movements. They can be performed at home, out on a field, or even at the gym.

There are many benefits to this type of training. Overall, one experiences improvements in strength, flexibility, balance, stability, and coordination. More calories are being burned because there’s greater muscle involvement. Less weight is needed to see results so there is less wear and tear on the body. Not only is it a safe way to train, it’s the best choice for those rehabilitating from injuries. It can also be easier to stick with because many consider it to be more fun. And it’s something everyone can do. Whether you’re a senior citizen, or a top athlete, the training can be customized to fit your fitness level and needs. On top of all that, if one is better trained to handle daily activities, it’s sure to improve their quality of life.

With all the benefits, it’s easy to see why functional training has become such a craze. However, some people argue that the only real way to gain strength is through traditional weight training. Like most things, it’s probably best to incorporate both methods into your fitness routine.

The Benefits of Sleep

Wed, 31 Oct 2012 19:52:00 +0000

A lot of factors contribute to an athlete’s success. A proper diet and lengthy training sessions are just a couple examples. However, there’s an additional factor that many people often overlook. One of the key ways to improve athletic performance is also the simplest. Getting enough sleep has a huge impact on how an athlete performs.

It is suggested that the average person gets an average of 7 -9 hours of sleep, but an athlete could use more. Just like they need extra food to fuel their workouts, extra sleep is just as vital. If 9 – 10 hours are not possible, then daytime napping can be helpful.

So, why is it so important? Sleep is the time the body uses to repair itself and recover from the day’s activities. This is especially necessary for athletes with demanding training sessions. Their bodies use up more energy and have greater need for muscle repair. Without enough sleep, increased levels of cortisol can slow down the body’s healing processes and create a greater risk for injuries.

Sleep deprivation can also impair cognitive functions. It can lead to slower reaction time, reduced accuracy, the inability to make quick decisions, and poor hand-eye coordination. All these things are critical to athletic performance.

When preparing for a competition, the easiest way to see improvements is to head to bed a little earlier. Get in the habit of it by developing a routine. After all, everyone can benefit from good sleep and it should be a priority.

Strength Training Safety

Wed, 31 Oct 2012 17:47:33 +0000

Whether you’re training in the gym or at home, there are a few things you want to keep in mind for a safe workout. Here are ten tips to follow while lifting weights that will help prevent injuries:

1.      Wear appropriate shoes with good traction to avoid slipping.

2.      Watch your distance. Make sure you have plenty of room to correctly perform lifting movements without injuring anyone. Be aware not to restrict others by standing too close to them.

3.      Use a spotter for major lifts, especially when the weights are above you.

4.      Concentrate on your breathing. Holding your breath while lifting can leave you lightheaded and dizzy, putting you at risk for fainting.

5.      Do not lock your joints. Locking joints, such as knees or elbows, can add stress to them and increase the risk of injury.

6.      Always use collars on the bar to secure weight plates in place and prevent sliding.

7.      Balance the stress on your body by keeping your hands at equal distance from the center of the bar.

8.      Control your weights and do not drop them. Not only is it dangerous, it can damage the equipment.

9.      Support your lower back by using a weight lifting belt for heavier exercises.

10. When you’re finished, return weights to their proper place to prevent yourself and others from tripping.

Choosing a Personal Trainer

Wed, 31 Oct 2012 17:46:53 +0000

Working with a personal trainer isn’t necessary, but some people find it helpful. A good trainer should motivate you, track your progress, and educate you on what you need to do to reach your goals. So, how do you find the right one? We’ve put together some helpful information for choosing a personal trainer.

If you’re not sure where to begin your search, you can start at your gym. They may have trainers on staff. Take some time to see how they interact with other clients, and whether or not one would be a good fit for you. Since you’ll be working together, personality counts and you should feel comfortable with the person. If you don’t belong to a gym, your doctor or health professional may be able to refer you to someone. Or, you can simply ask around. Your friends may have had success with this, or they may know someone who has. Plus, a good trainer will be able to provide you with references, so be sure to ask.

Once you have a few candidates, the first thing to consider is their background. A degree isn’t required, but a trainer should be certified by a reputable organization. Some top ones to look for are the NSCA, ACSM, NASM, and ACE. It’s also important to know what fitness areas they specialize in, as well as their experience level for dealing with any medical conditions you may have.

After you’ve made the leap of hiring someone, there are a few things to be wary of. Your session should be customized to fit your needs, and the focus should be on you. Watch out if they spend too much time chatting, either with you or on the phone, or simultaneously helping other clients. You don’t want to monopolize your trainer, but they should be easy to reach and available to answer any questions.

A trainer also shouldn’t be in the business of selling you unwanted things, or pushing supplements on you. They shouldn’t practice outside of their field by providing you with more than basic information, unless they have specific training. They shouldn’t diagnose you or give you specific nutritional advice, unless they are a registered dietician or some other professional.

Now that you know what to look for, and what to stay away from, you can get on your way to developing a great relationship with a personal trainer!

Fasted Cardio

Wed, 31 Oct 2012 17:46:11 +0000

There is a lot of talk about how to get the most effective cardio workout. Some people say you burn more fat if you do your routine in the morning on an empty stomach. The term for that is fasted cardio. Others argue that it decreases your performance. Who is right, and when is the best time to get in your cardio routine?

The idea that fat is burned faster on an empty stomach comes from the thought that glycogen levels are lower during this state. So, the body goes straight to the fat stores to fuel the workout, instead of having to first burn off the carbohydrates you took in from your breakfast or snack. It may sound good in theory, but it still remains a debate as to whether or not it actually speeds up fat burning.

Some people argue that it doesn’t matter where the energy comes from, weight loss will occur as long as the amount of calories burned is greater than calories consumed. They also think there are many benefits to eating before a workout. If you’re exercising while hungry, you may feel tired and want to quit sooner. You may perform with less intensity, which could result in fewer calories burned. Lower blood sugar can also lead to dizziness.

With such differences in opinions, the best thing you can do is educate yourself on the matter and then make the best decision according to your needs. It may work out better for you to do your routine first thing in the morning. But don’t starve yourself hoping to burn more fat. A light snack is all you need to boost your energy and give you a stronger workout.

New Cookbook!

Wed, 31 Oct 2012 17:45:22 +0000

Some of our favorite personal trainers have gotten together and designed a cookbook especially for fitness-minded women. Thanks to the ladies of MissFIT Complete, you can now get your hands on some tasty and healthy recipes in the new book, Meals and Morsels. It also features great tips on how to take care of your mind and body. If you enjoy eating, but still value your health, this book will be the perfect addition to your kitchen. You can purchase it here under our Exercise DVDs, Software, and Books section, or you can check it out www.missfitcomplete.com

Fall Fitness

Wed, 31 Oct 2012 17:44:54 +0000

It’s the beginning of October and autumn has been underway for a few weeks. Have you thought about the many ways that you can use this beautiful time of year to stay fit and healthy?

The cooler weather and vibrant colors from the changing leaves make it a great time to get outside. There are so many activities you can take part in that let you enjoy the outdoors while getting in some good exercise. Just remember to check the forecast first and dress appropriately for the weather.

You can try adding variety to your routine with canoeing, hiking, mountain biking, or walking. You might be able to find some great trails nearby that will make the experience even more enjoyable. Football is another fall favorite. Instead of being a Sunday spectator from your living room, try getting in on a game of flag football. Other activities, such as apple picking or raking leaves, can be fun, as well as good forms of exercise.

Taking advantage of the outdoors isn’t the only way to stay fit throughout the season. It’s the perfect time to incorporate some healthy foods into your diet, like apples, pomegranates, squash, pumpkin, sweet potatoes, and chestnuts. Staying away from the holiday candy and reaching for a few of these foods is an excellent way to get your fill of vitamins and antioxidants.

Whatever activities or foods you choose, we hope you take time to enjoy the season!

Get Pumped

Tue, 11 Sep 2012 16:05:42 +0000

Why are some people able to follow through on their regular workout routines, while others have such difficulty? What keeps them motivated?

People get their drive from two basic ways - extrinsic and intrinsic motivation. One of those ways is linked to a better success rate, and understanding the difference between the two can help you get pumped for your workouts.

Extrinsic motivation comes from external rewards. A few examples would be winning a medal in a sport or finally being able to fit into a pair of jeans. Intrinsic motivation comes from the internal things that drive you, such as the thrill or enjoyment you get from your participation.

We are all influenced by external and internal factors. However, most successful athletes are intrinsically motivated. In other words, the majority of their drive comes from within themselves, and not from money, prizes, or other outside things.

There are a few reasons that make extrinsic motivation not as successful. We can’t control the things that happen around us. So, if something changes, it can make it easier for someone to give up. Plus, the motivation you get from it tends to be temporary. Let’s say you’ve reached your goal of fitting into a certain pair of jeans. If that’s been the only thing pushing you, your desire to work out may lessen. If, on the other hand, you’re driven to do it because you feel energized after exercising each morning, you’re more likely to follow through each day.

It’s OK to reward yourself with little treats along the way if you need help in reaching your goals. It can give you that extra push on a tough day and make your added exercise become a habit. But the best way to get you psyched to work out is to identify the internal rewards you get from it. Start by making a list. Are there sports or activities that excite you? Do you feel healthier or energized when you’re done? These are the kinds of questions you should be asking.

Everyone’s different. The key is to identify what gives you internal motivation. Finding enjoyment in your routine is extremely important. Once you’ve done that, you’ll unlock the secret to enthusiastic exercise and a lifetime of health and wellness.

Safe and Effective Weight Loss

Thu, 30 Aug 2012 15:47:55 +0000

There are tons of weight loss plans out there that promise results. But how do you choose the right one? The safest and most effective way to lose weight is to make some healthy lifestyle changes.

Don’t get swayed by gimmicks that sound too good to be true. They most likely are. While weight tends to come off faster in the beginning, a loss of 1 to 2 pounds a week is a good average. A slow, but consistent, approach is the safest way to go without compromising your health in the process.

To begin slimming down, start by taking a look at your eating habits. Eliminate unnecessary snacking, soda and junk food, and replace them with healthier choices. Practicing portion control is also important, as well as paying attention to when you feel full.

Changing your diet is a step in the right direction, but it’s not enough if you want the most effective plan. Evaluate how active your lifestyle is and whether or not you are getting enough exercise. This is a key factor in keeping weight off. An ideal plan should include a 30 – 60 minute fitness routine at least 5 days a week. Fill the time with cardiovascular activities that you enjoy, like running or cycling, so you’ll want to stay active.

It might be easier if you start by adding little changes until they become habits, and then add more. However you decide to do it, be prepared that the changes you make should be permanent. If you return to old habits when you have accomplished your goals, it will ruin all your hard work. Stick with a healthier diet and added exercise to help you maintain your weight once you have reached your ideal size.

As with any weight lost plan, it’s always wise to speak with a doctor before making any changes. Together, you can discuss your individual needs, review any health concerns, and set reasonable goals.