superadmin

Good Workouts For Couples

Good Workouts For Couples

Published by on December 23, 2020 | Leave a response

Young muscular couple doing strength exercise at the cross fit workout.

One of the things that help people stick to a workout is having a workout buddy. If you have someone else that holds you accountable, you’re more likely to go to the gym or workout. That’s also what makes working out with a spouse so beneficial. In fact, it can actually cause some beneficial competition to stick with a workout program and make progress. Here are workouts for couples for those people who want to add the gym to their list of date night destinations.

You must decide on the ground rules and goals before you start.

Do you want to keep peace? Before you start any program of exercise with a significant other, set ground rules and goals. When you come to the gym, we always find out what your goals are before we create a program for you. It’s even more important if you’re working out with a spouse. Remember when setting goals that men tend to lose weight faster than women do because they have more muscle tissue.

Do you need a partner to spot or hold your feet for a back extension?

You don’t need to find someone in the gym to help you with certain exercises that require a spotter or need extra help by holding your feet or watching your form. Your spouse automatically becomes the spotter, coach and cheerleader. You don’t need a glute-ham raise machine to do a glute ham raise when you do it as a couple. One person holds your legs as you kneel on the floor. You then start lowering your upper body toward the ground. Don’t touch the ground but slowly raise your body back up. It’s a tough exercise and can hard for the partner who is holding your legs.

Even squats can be more fun when you’re doing them as a couple.

Try a fun exercise, like a back-to-back squat with your arms interlinked. Just start in standing position, back-to-back and link your arms. Then squat until your thighs are parallel to the ground and your bodies straight. Then try a back-to-back squat with your arms crossed in front of you.

  • Exercising together can improve your love life. Many studies show that it makes couples feel more satisfied with their relationship. Sharing the time and the common goal can also strengthen the bond.
  • Planks are tough enough, but working as a couple, you can make them tougher. Do planks together facing each other and in the middle of the hold, extend one hand and do a high five, then bring it back to starting position.
  • If you’ve never done a wheelbarrow walk with your kids, it’s nothing more than your partner getting on all fours with you picking up his/her legs then walking with them, like they’re a wheelbarrow. It can be fun and something you can do with a spouse or even the kids.
  • Our group fitness classes are perfect for couples, but if you choose you can create a small group session for you and your special someone. The two of you can also learn healthier recipes you can make together.

For more information, contact us today at UpFit Academy!

Posted in
Are Protein Supplements Dangerous?

Are Protein Supplements Dangerous?

Published by on December 10, 2020 | Leave a response

Whether they’re trying to lose weight or build muscles, some clients of UpFit Training Academy in New York, NY, have wondered whether the protein supplements advertised can help. You see a lot of information on the internet, some of it promotes these supplements and other information says protein supplements are dangerous. For instance, protein supplements can be beneficial for elderly and sick people who have a hard time eating enough or digesting adequate protein.

You can get too much protein, even if it’s good for you.

One of the biggest problems with using protein supplements it that you can get too much protein and protein supplements may contain other substances that aren’t good for you taken in large quantities. Some protein supplements also have high amounts of polyunsaturated fatty acids. Consuming too much can cause damage to the body. Other protein supplements that come from soy can actually increase the body’s estrogen levels. If you’re lactose intolerant, avoid protein supplements with whey and dairy products. Too much protein can also cause kidney damage by putting an extra burden on the kidneys. It also can cause constipation. Protein supplements with whey protein may cause concerns about osteoporosis and potential liver damage.

The best way to add protein to your diet is by eating a food source of protein.

While not everyone can eat enough protein or process it properly to get the full benefit, most people can. Adding extra protein to your meals, particularly if you’re trying to build muscle tissue, is the best way to achieve that goal. Not only do you get the additional protein, but other nutrients found in whole food. You’ll feel full and satisfied consuming whole foods. Supplements can’t supply that feeling.

There may be good reason to supplement your diet with protein.

Vegetarians have more of a problem filling their protein need. They have to combine two sources of protein to get a complete source. A protein supplement can help make it easier. A good vegan protein supplement helps fill the gap. If you’re an athlete, you may need extra protein if you’re in training and building muscle mass. If you need to stabilize blood sugar when under stress to avoid hypoglycemia or to help repair tissue that breaks down under stress, protein supplements can help.

  • Extra protein from a supplement can help with weight loss. It makes you feel fuller for longer, so you aren’t tempted to eat other high calorie food.
  • If you’re just beginning a workout program, supplementing a little with protein can help. You’ll need it to build muscle tissue and use more than you normally would. We can help you with a healthy diet to increase your protein intake, so you don’t have to supplement.
  • Watch out for additives if you choose a protein supplement. In order to make the supplements more palatable, some have added sugar and flavoring. You’ll be far better off eating Greek yogurt and fruit than choosing that type.
  • Most people find that adding a bit of protein supplement to their smoothie is the best way to use it. Many types of protein supplements are hard to dissolve in water and can taste awful.

For more information, contact us today at UpFit Academy!

Posted in
Do you need protein to lose weight?

Do you need protein to lose weight?

Published by on February 24, 2020 | Leave a response

What does protein have to do with it?

At first apprehensive about showing her picture, Jill decided that her story was worth sharing!

 

Jill and Wes

This is Jill with Wes, and this is what she said to me when I asked her how she dropped 40 lbs since training with us…

“Well coming here to workout, but
.
.
.

a Sh%T load of chicken,
.
.
.
and not eating junk 70% of the time.”

Words from one of our most successful female clients down 40 lbs since training with us from 205 lbs.

As simple as it can get from someone who had about 150 questions before starting her fitness journey.

“You think lifting weights is better or cardio?”
“What about HIIT? I heard that works great.”
“What about going vegan, I just saw the game changers movie.”
“Won’t lifting weights get me bigger?”

And all questions you can expect from a beginning, inquisitive fitness hopeful overwhelmed with the black hole of internet information. And then realizing as she went on that consistency with the basics would carry her forward.

Protein, less crap, move more.

Might be important for weight loss

“Higher-protein energy-restriction diets lead to greater weight loss, fat mass loss, and preservation of lean mass along with greater improvements in select cardiometabolic health outcomes, over the shorter term, compared with lower-protein diets” (Leidy et al. 2015).

Simple but not easy.

“Although greater satiety, weight loss, fat mass loss, and/or the preservation of lean mass are often observed with increased protein consumption in controlled feeding studies, the lack of dietary compliance with prescribed diets in free-living adults makes it challenging to confirm a sustained protein effect over the long term” (Leidy et al 2015).

Not easy, but probably better than the Vegan and ab blaster program from your favorite Instagram fitness influencer.

Protein!

Posted in
Do you need protein to lose weight?

Do you need protein to lose weight?

Published by on February 24, 2020 | Leave a response

What does protein have to do with it?

At first apprehensive about showing her picture, Jill decided that her story was worth sharing!
 

Jill and Wes


This is Jill with Wes, and this is what she said to me when I asked her how she dropped 40 lbs since training with us…
“Well coming here to workout, but
.
.
.
a Sh%T load of chicken,
.
.
.
and not eating junk 70% of the time.”

Words from one of our most successful female clients down 40 lbs since training with us from 205 lbs.
As simple as it can get from someone who had about 150 questions before starting her fitness journey.
“You think lifting weights is better or cardio?”
“What about HIIT? I heard that works great.”
“What about going vegan, I just saw the game changers movie.”
“Won’t lifting weights get me bigger?”
And all questions you can expect from a beginning, inquisitive fitness hopeful overwhelmed with the black hole of internet information. And then realizing as she went on that consistency with the basics would carry her forward.
Protein, less crap, move more.

Might be important for weight loss

“Higher-protein energy-restriction diets lead to greater weight loss, fat mass loss, and preservation of lean mass along with greater improvements in select cardiometabolic health outcomes, over the shorter term, compared with lower-protein diets” (Leidy et al. 2015).
Simple but not easy.
“Although greater satiety, weight loss, fat mass loss, and/or the preservation of lean mass are often observed with increased protein consumption in controlled feeding studies, the lack of dietary compliance with prescribed diets in free-living adults makes it challenging to confirm a sustained protein effect over the long term” (Leidy et al 2015).
Not easy, but probably better than the Vegan and ab blaster program from your favorite Instagram fitness influencer.
Protein!
Posted in

How To Create Motivation

Published by on May 28, 2019 | Leave a response

 
summer fitness motivation
 
Facebook.
Instagram.
Twitter.
Snapchat.
The digital boom is upon us.
Data is the new commodity.
If you look at the most valuable companies today, data hoarding companies like Facebook and Google top that list. Compare that to 20 years ago in the 2000’s, it was the big oil companies, Exxon-Mobil, BP, and Shell.
This cool video shows that transition over time.
I’m thinking there’s a couple reasons how “big data” became the new “big oil”.
One, companies like Facebook feed into our primal need for social validation.
For the majority of the 300,000 year old history of our species, if we didn’t care what our direct network thought of us, we were lone goners.
Two, social media services give us direct and immediate feedback whether we are getting better at using their apps.
That cool ”so adorable” post you put up of your growing dog family getting more likes than before.
Your friend count list going up, as you expand your social digital network.
With every well done and interesting instagram post, your follower count going up.
This sort of improvement drive is how the once in a generational mobile internet game like Fortnite made over 8 billion dollars.
With the more time you play, your characters level up, get stronger, gain more powerful skills, and obtain newer weapons.
This makes you want to KEEP playing.
WE like getting better at things.
We feel accomplished.
We feel in control.
We feel like success is in our hands.
And with success meters easily seen and available, we become more motivated to keep making that progress.
It relates to the pathways in our brain.
The act of doing something, and then receiving an anticipated reward (accomplishment) sends our brain a hormone hit, making us feel good.
How does this relate to getting and staying motivated to keep making those gains?
By keeping track of your workouts and training program!
Writing down the weights we lifted today as compared to last week.
Seeing our mile run times get faster.
Marking down the two extra reps we did on that weighted squat.
Compare this to the casual once in a while gym goer looking to  “maintain”, as they come in for a few sets of air squats, jogs on the treadmill for a little while, stretches a bit, and works up a light sweat.
Or even worse, that person consistently going through brutal workouts that have no structure and plan, but are frustrated because they don’t seem to be looking any better.
How long do you think these person will stick to their routines?
And usually they’ll blame it on a lack of motivation.
Well, there was no direct and readable meter of progress.
Logging and tracking your workouts is a truly simple way to CREATE motivation.
This is why at UpFit Training Academy we love our TrainHeroic software, and use it with all our clients;
We encourage them to get comfortable using the software app during classes, reading, comparing, and logging their sets, reps, weights, and conditioning times.
This has them see the extra set they did this week as compared to last.
And the way we coach and work, for 9 out of 10 people, the current week’s performance is better than last weeks.
Want to create motivation?
Start keeping track of your workouts!
Yours in good health,
Coach Paul

Posted in

How To Create Motivation

Published by on May 28, 2019 | Leave a response

 

summer fitness motivation

 

Facebook.

Instagram.

Twitter.

Snapchat.

The digital boom is upon us.

Data is the new commodity.

If you look at the most valuable companies today, data hoarding companies like Facebook and Google top that list. Compare that to 20 years ago in the 2000’s, it was the big oil companies, Exxon-Mobil, BP, and Shell.

This cool video shows that transition over time.

I’m thinking there’s a couple reasons how “big data” became the new “big oil”.

One, companies like Facebook feed into our primal need for social validation.

For the majority of the 300,000 year old history of our species, if we didn’t care what our direct network thought of us, we were lone goners.

Two, social media services give us direct and immediate feedback whether we are getting better at using their apps.

That cool ”so adorable” post you put up of your growing dog family getting more likes than before.

Your friend count list going up, as you expand your social digital network.

With every well done and interesting instagram post, your follower count going up.

This sort of improvement drive is how the once in a generational mobile internet game like Fortnite made over 8 billion dollars.

With the more time you play, your characters level up, get stronger, gain more powerful skills, and obtain newer weapons.

This makes you want to KEEP playing.

WE like getting better at things.

We feel accomplished.

We feel in control.

We feel like success is in our hands.

And with success meters easily seen and available, we become more motivated to keep making that progress.

It relates to the pathways in our brain.

The act of doing something, and then receiving an anticipated reward (accomplishment) sends our brain a hormone hit, making us feel good.

How does this relate to getting and staying motivated to keep making those gains?

By keeping track of your workouts and training program!

Writing down the weights we lifted today as compared to last week.

Seeing our mile run times get faster.

Marking down the two extra reps we did on that weighted squat.

Compare this to the casual once in a while gym goer looking to  “maintain”, as they come in for a few sets of air squats, jogs on the treadmill for a little while, stretches a bit, and works up a light sweat.

Or even worse, that person consistently going through brutal workouts that have no structure and plan, but are frustrated because they don’t seem to be looking any better.

How long do you think these person will stick to their routines?

And usually they’ll blame it on a lack of motivation.

Well, there was no direct and readable meter of progress.

Logging and tracking your workouts is a truly simple way to CREATE motivation.

This is why at UpFit Training Academy we love our TrainHeroic software, and use it with all our clients;

We encourage them to get comfortable using the software app during classes, reading, comparing, and logging their sets, reps, weights, and conditioning times.

This has them see the extra set they did this week as compared to last.

And the way we coach and work, for 9 out of 10 people, the current week’s performance is better than last weeks.

Want to create motivation?

Start keeping track of your workouts!

Yours in good health,

Coach Paul

Posted in
Welcome to our new website!

Welcome to our new website!

Published by on February 4, 2018

We will be writing about a variety of informative topics to help you achieve your health, weight management, and fitness goals. Be sure to check back often and let us know if there’s a specific topic you’d like for us to include. Here are some of the topics we will be covering – hope you’ll enjoy it!

  • Expert Advice,
  • Health & Fitness,
  • Motivations,
  • News & Events,
  • Nutrition Tips & Strategies,
  • Recommended Books,
  • Supplements,
  • Weight Loss Strategies,
  • Workouts & more!
Posted in