Journey Fitness

Rapid Weight Loss Personal Training Center

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Couples who workout together stick together!

Have you ever heard couple that workout together stick together! No? Well, research show this may have some truth behind it. Initially you may think, yeah of course you get to spend more time together. But, that isn’t the only thing that causes a stronger bond between you and your partner!

An article from youbueaty.com (See Link to original article below) goes into detail of all the great benefits to working out together. 

Here are my top favs from the article and some ways it could help you!

1. Synchronicity with your partner! Not only that spending more time together!

2. Cooperative Spirit and shared passion. Sharing something positive with your loved one will for sure strengthen your love life

3. Better communication! Communication is key to the success of any relationship

4. Reduced stress for both parties. Sometimes stress can get us down. The power of fitness on stress reduction can really strengthen up your relationship

5. Better self-esteem and more confidence! These two paired together could really get things heated up. Both making your relationship stronger and not to mention your sex life!

Click To Join us for the Summer of Love:

https://journeyfitness.lpages.co/summer-of-love-2018/

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*insert cheesy title here*

Hey everyone it’s nutrition tip Wednesday. This week we’re going to be looking at the benefits of cheese. check out the link below for 5 Wonderful Benefits of cheese! speaking of cheese be sure to stop in for newest keto recipe for some awesome keto “bread” stick. Which does call for some mozzarella cheese!

https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-cheese.html

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Training Tip Tuesday

Hey Everyone we’re going for a double whammy on this Training tip Tuesday. It’s a bit of a throw back as well as a Training tip. This video is a bit of a throw back to a little over a month ago, but it does have some awesome tips for shoveling snow. Tip NO. 1) keep you knees soft: Not necessarily locked but you definitely want to be upright. Tip NO.2) keep you back straight: Do not round your back and/or arch it. with the wet heavy snow it can be a challenge to lift that snow so be sure to keep your back safe. Tip NO.3) don’t twist. Pivot; When it comes to getting rid of snow you don’t want to just shuffle the snow around instead you want to scoop and dump. So once you have the snow in you shovel simply pivot and drop that snow where you want it. With the all the snow that’s coming our way for the next couple of days i couldn’t think of a more appropriate post hope this breakdown is helpful and have a great Tuesday and can’t wait to see you for your next workout!

https://www.facebook.com/JourneyFitnessCoaching/videos/1340887555974174/

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Hey everyone with all the snow that fell this past week and the rain coming in after it. I thought we’d focus on some tips on the perfect shoveling technique. Check out the tips and video above for all you need to know on that perfect form for shoveling.

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Would you like a stronger core, and a smaller waistline? Thought so! Who doesn’t right? Check out this week’s training tip video for an exercise that is certainly unique.  

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Hey everyone it’s Training Tip Tuesday! This week we’re taking back to an oldie but a goodie! Focusing on the benefits of core training without the crunches. Though crunches are great, there are other ways to work your core. Check out the video above to get down to the core of this post!!!

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Top 5 Reasons to track your food

Hey everyone it’s nutrition tip Wednesday! This week we’re going to focus on the top 5 reasons behind why you should keep a food journal.

People who keep a food journal lose 2X more weight!

Studies have shown that in tracking you food you are a little more conscious of how much you eat

Creates a link between you, your food and your coach

This allows your coach to step in and give advice when necessary

This allows for your coach to properly analyze what you’ve eaten and figure out how it effects your body

knowing that something is bad for you is different than knowing why. sometimes that is a good thing

Helps you to figure your next goal

Sometimes your next goal is as simple as staying away from fruits this week. keep a look at your food journal allows you to make those adjustments

you promised!

Some of you may remeber that when you joined you said you could on your “I Want/why” sheets.

And there you have it folks all the reasons for you to keep that food journal. for more of the benefits come on in for a nutrition class today!

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T3: Difference between Chin Ups and Pull Ups

Hey Everyone it’s Training Tip Tuesday. This week we’re going to be focusing on the difference between a pull up and a chin up. Check out this post below and

Both Chin-ups and Pull ups are done at the bar save for some subtle differences

Pull-ups

palms facing away from yourself.

Works your

Upper 

Middle back

Chin-ups

Palms facing away from you.

Works your upper middle back

Works your

Upper back

Middle

Biceps

So in conclusion though the exercises are similar they’re some subtle differences. Both exercise do provide an ample chance for you to use your core to stabilize throughout the motion of both. as always folks i hope this was helpful and to see you soon for your next workout!!

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Don’t wait any longer! Come on in!

Truer words have never been spoken! If you were waiting for janurary first or the tenth or whatever the date. Do not put it off any longer get in here and make the change you promised you would!

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Training Tip Tuesday: If you’re not assessing then you’re just guessing!

How will you ever know if you’re getting stronger, making progress towards your goals, or performing the appropriate exercise for you? At Journey Fitness we like to say if you’re not assessing then you’re just guessing! Check out this week’s training tip video for some motivation during performance testing week.

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Berries and ketogenics

Hey everyone check out these helpful tips on what fruits you can eat while keeping it ketogenic. speaking of fruits be sure to stop in for a copy of our newest low carb recipe for low carb blueberry muffins. http://healthygamergirl.com/can-you-eat-fron-a-keto-diet/

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Training Tip Tuesday.

Find out why training on the floor with this piece of equipment may prevent injuries. 

Every year, 28,000 Americans die from falls or fall-related injuries. Learning how to break your fall will only help you as you get older. Check out this week’s video for the inside scoop on what the most important piece of equipment is to use while training on the floor. 

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ROCK THAT BODY This training tip Tuesday

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WTF (What’s The Focus) AMRAP

Hey Everyone it’s training Tip Tuesday. This week we’re getting done As Many Reps As Possible! That’s right it’s AMRAP week check out the link below to see WTF (Whats The Focus)! https://www.facebook.com/pg/journeyfitnessithaca/videos/?ref=page_internal

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Throwback Training Tip Tuesday (T3/4?)  talking about WTF for AMRAP!!!

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The importance of fat

Hey Check it out everyone it's Nutrition Tip Wednesday! This week we're going to take a look at the imortance of fat and why we NEED it in our diet. Check out the link below for mor info!

https://paleoleap.com/the-importance-of-fat/

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Turkey day rising!

Hey everyone with thanksgiving right around the corner thought nothing would be more appropriate than the health benefits of turkey. check out the link below for more details http://www.bodyandsoul.com.au/nutrition/nutrition-tips/the-health-benefits-of-turkey/news-story/a46ea3ecdbe41a64518e35eb27492387

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Top 5 Reasons to track your food

Hey everyone it’s nutrition tip Wednesday! This week we’re going to focus on the top 5 reasons behind why you should keep a food journal.

People who keep a food journal lose 2X more weight!

Studies have shown that in tracking you food you are a little more conscious of how much you eat

Creates a link between you, your food and your coach

This allows your coach to step in and give advice when necessary

This allows for your coach to properly analyze what you’ve eaten and figure out how it effects your body

knowing that something is bad for you is different than knowing why. sometimes that is a good thing

Helps you to figure your next goal

Sometimes your next goal is as simple as staying away from fruits this week. keep a look at your food journal allows you to make those adjustments

you promised!

Some of you may remeber that when you joined you said you could on your “I Want/why” sheets.

And there you have it folks all the reasons for you to keep that food journal. for more of the benefits come on in for a nutrition class today!

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Hey everyone check out the video below for why you should track your food.

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Hanging Out At The Bar

Hanging at the bar builds muscle, the pull up bar that is. Pulling your own body weight up on a pull up bar is a true test of strength. It feels empowering to pull yourself up. Chin ups possess a superior ability to develop high levels of functional strength. When you perform chin ups you move your body around a fixed object (the pull up bar) and this movement pattern mimics what we encounter in real life. Vertical pulling motions are one of the most basic movements we perform with our arms.

So which is better? Chin ups or Pull Ups? Both! Chin ups and pull ups both work the entire upper body as one unit. Chin ups emphasize the biceps more. Depending on where you place your hands, and what grip you use on the bar determines the degree of bicep activation. Chin ups are a catalyst to bicep growth.

Better biceps are an added bonus of performing chin ups. The strength gains from chin ups are second to none. Chin ups work more muscles than machines. Handling your own body weight engages more muscles, especially core stabilizers, and ultimately leads to greater degrees of functional strength, fat loss, and mobility.    

The best part about chin ups is that everybody can do them. Yes, everybody! Chin ups are the “King” of upper body exercises. If you skip the pull up bar try this progression.

For some, hanging from the bar may be appropriate. Start by holding your chin above the bar (isometric holds followed by eccentric contractions) lowering yourself down in a controlled manner. For others, start by getting some assistance! Super bands are a great way to get some assistance on the pull up bar. Bands don’t alter mechanics and provide assistance like a machine or partner would. They come in different widths, the thicker the band the greater the amount of assistance. Unlike when a partner assists you, bands still engage the stability component that is required to pull your body up. Partners cannot appropriately gauge how much to assist you. Pick a band, and you can challenge yourself to progress toward an unassisted chin up.

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Here’s a throw back to a couple of years back a great read on the mechanics behind not only the difference between a pull up and a chin up but the benefits there of. check it out!

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T3: Sumo Size me

Hey everyone it’s Training tip Tuesday once again and this week we’re going to be focusing on Sumo Squats. not just what they are but the difference between them and your standard squats. Check it out!

So with your standard squat as you can see your toes are pointed in the same direction and your feet remain about shoulder width apart. This will focus primarily on your glutes, hamstrings, and quads, (Buns and thighs)

Whereas with the Sumo Squat your feet are wider than shoulder width apart and your feet pointed away from the body at about a 30 degree angle. In making this small adjustment this not only hits you buns and thigh butt also taps in into the inner and outer thigh as well.

So in conclusion The two main differences are in the stance. 

Standard Squats

Feet about shoulder width apart

Feet pointed forward

Chest up

core tight

Drop your hips

Weight goes into you heels

Targets primarily your Glutes and thighs

Sumo Squats 

Feet Wider than shoulder width apart

Toes pointed away from the body at about 30 degree angle

Chest up 

Core tight

Drop hips

Weight goes into heels

Targets not only glutes and thighs but also

Hips, inner and outer thighs

As always everyone i hope this was helpful and hope to see you soon for your next workout have a great Tuesday!

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With Kettle Bell Goblet Sumo Squats being one of the exercises this week. I couldn't think of a more fitting post. Check this out to see how you can get the most out of your sumo squats and see the differences thereof.

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SAY CHEESE!!!!

Hey everyone it’s Nutrition Tip Wednesday. Here are 5 organic facts about the benefits of cheese. https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-cheese.html