Unique Fitness Concepts Blog Entries

Youth Fitness: A Plan for the Future

Tue, 15 May 2012 21:40:56 +0000

You may think it’s enough to be satisfied with your own exercise routine, but if you’re a parent, you also need to be concerned with your children’s level of activity. Some parents hesitate to get their kids involved in athletics or fitness programs because they fear putting their kids at risk for injuries. However, proper preventative measures can be taken to greatly reduce the risk, and the benefits far outweigh any of the negatives.

Encouraging your kids to be active is one of the best ways to combat the growing epidemic of childhood obesity. Setting aside at least an hour a day for physical fitness can help children keep their weight under control. In addition, this will decrease their risk for other health problems associated with being overweight, like type 2 diabetes and hypertension. Proper exercise will also reduce their chances of getting osteoporosis and cardiovascular disease when they are older.

Your child’s mental health is every bit as important as their physical health, and keeping your kids active provides just as many benefits in that area. Children who stay fit have better self-esteem and are at lower risk for depression. Exercise can also help them reduce anxiety and cope with stress.

On top of all that, Establishing a routine and setting goals can be very valuable skills for children to learn. The sooner they understand how to be self-disciplined, the better they will do in school. And excelling in school will give them a leg up when it comes to their future.

As a parent, it’s a good idea to limit your child’s television, computer, and video game time, and replace it with some healthy physical activity. Keep your kids moving and take charge of their future!

Overtraining: Too Much of a Good Thing

Tue, 8 May 2012 18:55:36 +0000

Exercise is essential for a healthy lifestyle. Most people worry if they are doing enough to stay fit. But just like all things in life, excessive amounts can be harmful, and too much exercise is a real concern. Excessive exercise, also known as overtraining, occurs when the body does not have enough time to recover in between workouts. Learning the signs and symptoms of overtraining can help you stay healthy by avoiding emotional and physical burnout.

Loss of enthusiasm, fatigue, and the inability to complete routines are key signs of emotional burnout. Irritability and changes in sleep patterns may also be signs. Experiencing these symptoms can result in a slower and weaker performance. A sign of physical burnout is overuse injury, which happens with repetitive use of the same muscles or joints. Tennis elbow, tendinitis, and stress fractures are some common examples. These types of injuries can be more difficult to treat than acute ones, so it’s best to avoid overtraining before these issues arise.

While training for a competition, or simply staying on top of your regular routine, you don’t want to push the limits. It will actually set you back, rather than helping you reach your goals faster. Alternating between different kinds of exercises, getting proper nutrition, and allowing your body adequate time to rest between workouts is the best way to prevent the problems associated with overtraining. Keep an eye out for any of the above signs to help you stay healthy and on track!

Hitting the Gym vs. Staying Fit at Home

Tue, 1 May 2012 21:09:38 +0000

When deciding whether to purchase a gym membership or do your fitness routine at home, there a few things to consider. What’s right for you?

Working out in a gym has many benefits. They offer a wide variety of classes and equipment to give you a well-rounded routine. Most gyms also provide you the option of working with a personal trainer to customize your routine and help you better reach your goals. It can also be empowering for some to be part of a community. However, others prefer the privacy of their own home while breaking a sweat. And having access to a gym is not an option for everyone due to the cost that comes with it.

If money is an issue, working out at home can be just as effective, even if it doesn’t have the variety. The savings you get are huge. Not only is a gym membership expensive, you can save on gas from not having to drive back and forth. And skipping out on those car trips doesn’t just save on your wallet; it’s a big savings on time, which is equally valuable. It also doesn’t cost a thing to get out and enjoy the outdoors in your workout. If the weather is nice, taking in some fresh air with your exercise routine can be a great stress relief.

No matter what option meets your needs, the important thing is to stay active, develop a routine, and stick with it!

Enthusiasm for Training

Thu, 12 Apr 2012 21:44:18 +0000

Enthusiasm is one of the most important if not the most important aspect of your training. Without it your training sessions will suffer and interest will wane which will lead to decreased time in the gym. Less intense workouts and cessation of training are also possible byproducts as well.

That is why it is of utmost importance to keep your workout routine and attitude fresh. Do not continue with any exercise that you truly dislike performing. Try and replace it with an alternative that you enjoy doing. You may think that pushing through the exercise will help you but it will lead to poor training habits that are NEVER worth it. Stay pumped!

Spring Cleaning

Mon, 12 Mar 2012 17:18:57 +0000

As spring approaches, the weather is getting warmer, and swim suite season is sneaking up. Be ready when summer comes, start working out now. With a spring tone up for your body, you can be on the way to showing off your body by summer. A great way to enhance an ab workout is by adding weight. Hold a medicine ball while you do crunches, so your abs will do more work with each sit up.
To tone your arms, resistance bands allow you to feel the burn without using heavy weights. However you decide to workout make sure to keep it safe, push yourself and have fun!

Happy New Year

Wed, 4 Jan 2012 16:44:02 +0000

It’s the beginning of a New Year, and that means it’s time to turn over a new leaf and make that New Year’s Resolution. Maybe you want to try recycling more, or driving less, or learning a new skill, or maybe improving your health. If you are looking to start a new workout program here are a few helpful things to keep in mind. If your body is not used to extreme workouts, take it slowly and ease into it. Over time you can increase the intensity of each workout. The proper preparations are also required for a safe and effective workout; make sure each session begins with a warm up. While performing each exercise, correct technique should be used, as well, to maximize the results. End every workout with a cool down, to allow your body to return to its resting state. Make sure to drink water for the duration, too.

Remember, you do not have to do the same workout routine every time you exercise; changing it up keeps working out interesting. Get creative, and get started.

Good luck with your new year’s resolutions!

Stay Fit over the Holidays

Thu, 15 Dec 2011 20:23:50 +0000

One way to prevent gaining weight during the holiday season is to workout!

To make your workouts most efficient, and prevent putting on a few more pounds, exercise around meal time.

Working out before you eat gets your metabolism going before you even consume your feast. Exercising after a meal will keep your metabolism running, as well.

It is easy to over eat around this time. Try cutting back on some high calorie foods and adding more physical activity to you days, and hopefully you will feel the benefits.

Squats are the Best Exercise - Period

Mon, 31 Oct 2011 16:57:38 +0000

Squats are probably the most effective core, conditioning, and mass building exercise that exists. In addition to using your stabilizing muscles throughout the exercise you will also use your quads, glutes, hamstrings, and back muscles (among other muscles) as well. If you do the exercise properly with full effort every other bodybuilding exercise will appear much easier to perform as a result.

We also have a great product which helps take the barbell stress off of your upper back and redistribute the weight on your back so you can focus on the squat movement and technique rather that discomfort, numbness or shearing muscle trauma. We are running a special today which can save you 10% off of the already low price with coupon code: 10FACE.

Bench Press Tip

Tue, 11 Oct 2011 04:29:36 +0000

While performing the bench press have your feet solidly anchored on the ground on both sides of the bench. The power for this lift starts from your legs. Bring the weight down slowly until it lightly touches your chest. Then explode up to the starting position. Flex and arch your back slightly but always keep your glutes on the bench. Use different length grips and bring the bar down to different parts of your chest to work the entire pec area. For variation use dumbbells as well.

Importance of a Healthy Diet

Thu, 8 Sep 2011 16:57:40 +0000

It is if the utmost importance to follow healthy, well balanced diet. If you are trying to lose weight reduce your proportions appropriately and if you are eliminating certain foods from your diet be sure to replace them with vitamins and supplements.

Make the Most of Your Workout

Tue, 9 Aug 2011 18:33:45 +0000

Don’t just go through the motions; push yourself to make each lunge, each push-up, each sit-up, and each movement count.

Giving the extra effort will give you elevated results!

Focus; keep telling yourself to hold your abs in tight, stand up straight, and keep your muscles engaged.

Even when you get tired, tell yourself you can do it.

When you execute each movement to its fullest, you make the most of your work out.

Make Working Out More FUN and Social

Tue, 2 Aug 2011 18:02:13 +0000

Exercising with a friend or in a group can make working out more enjoyable and more productive.

See if you can take a class like Yoga, Cardio Kick Boxing, Zumba or Pilates. Classes are a great way to change up your workout routine.

Being in a group can help take your mind off the actually workout and allow you to focus on the tasks the instructor gives and following along with the instructor, as well. The class can also give you ideas of new ways to workout on your own, for example a different way to do lunges, or an interesting sit up that the instructor taught.

If you cannot take a class find a friend and go to the park, your back yard or a local park district or other gym.

Bring a medicine ball and you can do many types of partner sit-ups. Pass the ball back and forth when you sit up. If you do not have a medicine ball you can do leg throw-downs. One person lays on the ground with his legs in the straight up, the other stands and pushes his legs down while he resits, not letting his legs hit the ground before bring them back up.

You and a friend can also have mini contests. Who can do the most push ups, is a friendly and beneficial competition.

Bring a radio or MP3 player and dock to add music and even incorporate it into your workout. Ever time the chorus comes on do jumping jacks.

Be creative and motivate each other. Make the most of your last few weeks of summer and work out with a friend.

Squats Are Great for Mass Building and Conditioning

Tue, 21 Jun 2011 04:08:30 +0000

I've always considered squats the single best exercise you can perform. It is great for building mass not only for your legs, but for your entire body as well. The conditioning you receive from squats is outstanding. If performed properly as part of your leg workout you will need a day off just to recover before you resume your workouts.

Use a Mirror for an Honest Physical Assessment

Wed, 26 Jan 2011 21:06:24 +0000

The mirror is your most honest assessment tool for your fitness progress. Just be honest with yourself in the areas you see need for improvement. Taking photos of yourself periodically is also a great way to assess your progress over a period of time. You will clearly be able to see what is and is not working for you and make adjustments accordingly.

Intelligent and Consistent Training Are Keys to Success When You Age

Tue, 4 Jan 2011 15:51:52 +0000

Nobody likes the thought of your bodybuilding or fitness workout regiment going downhill due to age. Yet it can be avoided if you follow a few simple steps. The key is to train intelligently and consistently. I can't tell you how difficult it is to get in a groove again after a layoff when middle age is creeping up on you. Your muscles aren't quite as pliable and metabolism not as fast which makes getting in a groove again so much harder. So follow these tips and stay on target with your training goals at any age:

1) Warm up prior to training - I can't stress how important this is. Older muscles are less pliable, get injured faster, and don't heal as quickly as younger muscles. Take 15 minutes prior to each and every training session to thoroughly warm up. It is worth your time.

2) Work up to heavy weights - If you're more than 2X past twenty years old it is more important than ever for your body and muscles to adjust to the heavy working sets. Pyramid up to the heavier weights and your muscles will thank you with an injury free session.

3) Watch your diet - As you get older your metabolism slows down and you cannot process food as efficiently as in your younger years. The saying that you are what you eat is more important than ever as you age. Eat clean and reap the benefits in your workouts and your day to day living.

4) Prior to restarting or beginning an exercise program check with your doctor - As you get older there is greater probability of a hidden medical condition. Get a check up and clearance from your doctor. It will be well worth it.

5) Stay consistent with your workouts - A "more experienced" body loves regularity in routine. This is the case for exercise as well. Work out consistently and enjoy more peaks and less valleys in your physical well-being.

Heed these few words of advise and maximize the benefits of your workouts so you can live and feel well at any age.