All you need to do gymnastics at home

Now that the Olympic Games in Rio are in full swing, chances are you’ve seen at least clips of three-time all-around world champion Simone Biles and her near flawless floor, vault, and beam routines.
How can you not be inspired to get to the gym and work a little harder when you see gymnasts perform at this caliber?!
 Gymnasts require strength, power, endurance, flexibility, and mobility like no other sport.
Now, we’re not expecting you to throw a double backflip or full twist off the beam any time soon, but why not give our Gymnast Strength Workout a try while imagining yourself in one of those sparkly leotards? Enjoy!

Gymnast Strength Workout

 

Level: Intermediate

 

Time: 65 minutes

 

For each exercise, perform 3 sets of 15 repetitions, resting 45 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If it’s too hard, slightly decrease it.

---

 

Anterior Lateral Lunge

 

1 – Stand upright holding dumbbells at your sides, with your arms straight.

2 – Step forward and laterally to one side, lowering your body down toward the floor and leaning your torso slightly forward.

3 – Push off the front leg to return to start position.

• Complete all reps on one side before switching to the other side.

---

 

Press with Rotation

 

1 – Lie with the center of your upper back on the ball, holding dumbbells at shoulder level.

2 – Press one dumbbell up until your arm is straight over your chest and twist your torso to the opposite side, raising your shoulder off the ball.

• Lower the dumbbell back to shoulder level and repeat to the other side.

• Alternate sides with each rep.

---

 

Uni Push Press

 

1 – Stand upright holding one dumbbell at shoulder height with your elbow bent and palm facing forward.


2 – Bend slightly at the hips and knees, then quickly thrust the dumbbell overhead, extending your arm and legs fully, keeping your back flat throughout the movement.

 • Complete all reps on one side before switching to the other side.

---

 

Uni Self Row

 

1 – Lie on the floor holding onto a suspended straight bar with one hand and your arm straight.

2 – Pull your body up to the bar and reach the other hand straight up to the ceiling.

• Lower your body back to the floor.

• Complete all reps on one side before switching to the other side.

---

 

Pistol Squat

 

1 – Stand upright holding one kettlebell in both hands out in front with your arms extended and one foot raised off the floor in front.

2 – Lower your body toward the floor, sending your hips back and down, keeping the raised leg straight out in front.

3 – Push off the standing leg to return to the upright position.

• Complete all reps on one side before switching to the other side.

---

 

Rollout

 

1 – Support your body in a push-up position with your toes on the floor and your hands on a barbell, with your arms straight.

2 – Push the barbell forward, keeping your arms straight and back flat, dropping your body down.

3 – Pull the barbell back into your knees, returning to start position.

---

 

Box Jump

 

• Stand upright facing a box or step with your arms by your sides.

1 – Dip at the hips and knees into a semi-squat and jump onto the box, driving up with your legs and arms.

2 – Land on the box with both feet and dip at the hips and knees to absorb the impact.

• Step off the box and repeat.

---

 

Feet Up Bench Dip

 

1 – Place your palms on a bench behind you and your heels on a bench in front, with your legs and arms straight and a weight plate resting on your thighs.

 2 – Bending at the elbows, lower your body toward the floor.

3 – Push up through your palms to return to the start position.

---

 

Alternating Superman

 

1 – Lie face-down on the ball with your hands and feet touching the floor.

2 – Raise one arm and the opposite leg straight up, making a straight line.

3 – Lower both and repeat with the other arm and leg.

• Alternate sides with each rep.

---

 

Windshield Wipers

 

 1 – Hang from a secure bar overhead with your arms straight and your legs straight out to one side.

2 – Raise your legs straight up and over to the other side in a semicircular motion.

• Lower your legs and repeat back to the first side, keeping your arms straight throughout.
 

Read More

Training Tips You’ll Be So Grateful to Know

Coaches and trainers can teach a lot about preparation and expectations, and certainly training, for a big fitness milestone. But newbies have a fresh perspective that’s also incredibly helpful. Here are some personal stories from Fitness members who tackled—or are tackling—big goals. They’re sharing what they wish they knew before getting started, and are here to prove you can do it too!

Training for a Marathon

“I wish I would have known the amount of time it took to train. I would run 5 days a week with a long run somewhere in there. The long run could be anywhere from 6-20 miles.”

“I also discovered that I didn’t hurt as bad as I thought I would the day after the race. I thought I would be in bed with ice packs for 2 days and I wasn’t. I even did a light workout the next day because I felt pretty good. Yes, I trained a ton for this race but the training was well worth it. I also discovered that ANYONE can do a marathon if they are dedicated enough to do it. I swore up and down I would never run a marathon. One day I changed my mind and made that my goal. If I can do it, anyone can.”

Training for a Fitness Competition

“When training for my first fitness competition, I wish I would have known more about the hormonal and science aspect of preparing a contest-ready physique. The leaner you get, the more tiny details begin to matter. Things like carbohydrates and water intake, along with manipulating sodium and other micronutrients can truly make a difference the deeper into a diet you get.”

“I also wish I knew then how long it truly takes to get super lean like the people we look up to. People look at girls in magazines and give themselves a timeline to get there. I did it. I would say things like ‘I’ll be there in a year’ or ‘that’s certainly achievable in 4 weeks,’ when it isn’t. Most times it takes years and years of constant dieting to get that lean. To get deep-down in the fat storage.
 After competing for the first time I realized that once you can take over your mind to control your eating, push through that cardio session or last rep on negative amount of blood glucose in your system, you can do anything. It’s a mental game.”

Training for a Long Charity Bike Ride

“Training can be tough–both physically and mentally–and I discovered having multiple whys ultimately kept me motivated to push through and succeed. Biking isn’t just a hobby. I’m riding [a 100-mile charity bike ride from Washington, DC to Dewey Beach] with a large group of coworkers to raise awareness and money for Autism. That camaraderie and cause keep me going.”

“I also learned to start training earlier than you think is necessary. I have always been able to make time for a 45 to 60-minute spin class, but making it out to the trails to practice multi-hour-long rides has been more challenging than expected. Giving myself only 7 weeks of dedicated prep time doesn’t allow for missed rides due to unexpected events or social celebrations. But that’s life.”

Training for a Figure Competition

“I decided to compete to learn first-hand about the body building subculture of the fitness industry so I could better serve my club’s members, but even as a fitness coach with 13 years of professional experience, I discovered I needed more expertise! I hired a Body Building Coach to assist me in preparing for a specific event, as there are so many details I quickly realized I didn’t even know enough to ask about.”

“I also learned to speak up more, with those I see regularly. I asked my friends and family to stop offering me food and beverages. ‘Laura, would you like some steak? How about just one bite of cake?’ My thought is always, ‘Yes! I want all the steak and all the cake!’ But, I have a meal plan set to help me achieve this goal, and I will stick to it, so I learned to explain that up-front to avoid the question altogether.”

“I also learned it takes more time that I thought. I thought I was already in ‘pretty good shape’ when I registered for my first body building show only 10 weeks out, so I completely ignored a coach’s suggestion to be patient and prep 22 weeks for a different show. I wanted the competition experience ASAP! Even though I looked more sculpted than I had in my past 32 years of life, it’s now embarrassing to look back at those stage pictures, because I would never dream of getting on stage in that condition again! But I learned enough during those 10 weeks to know I wanted to learn more and keep the ball rolling.”

Read More

Cucumber and Heirloom Tomato Salad Recipe

 


One of the greatest things about summer weather is the abundance of fresh, super flavorful, and healthy produce.
The tomatoes are tender and tasty. The berries are affordable and super sweet. Folks are pretty much giving away zucchini! You almost have to try to not eat healthfully in the summertime—it’s just all so readily available!

Fresh produce begs for simplicity in the kitchen. Why spend hours cooking on a hot stove (and heating up your kitchen) when the veggies you have taste so darn good without cooking? By focusing on the fresh tastes of the season, you can put delicious, healthy foods on your plate without spending a lot of time in the kitchen.

Take this Cucumber and Heirloom Tomato Salad for example. By cruising your local farmers’ market for the tastiest (and, let’s be honest, most fun) heirloom tomatoes you can find and the freshest cucumbers, you get a crazy tasty side dish that takes little more effort than a few minutes of chopping. Sure, you could make this with tomatoes and cucumbers from your supermarket, but the flavor will be so much better if you find fresh produce grown near you (and bonus: you can get in a little workout by strolling around the market, and meet your neighbors).

Serve this veggie-tastic salad as a side-dish for your summer grilling (it’s great with burgers or grilled chicken) or make a big batch of it and eat it as your main dish for lunch. Add in some sliced hard boiled egg or cooked chicken for a protein boost. Enjoy!

Cucumber & Heirloom Tomato Salad

Makes 2 Side Dish Servings
    

Ingredients

• 1 medium cucumber, peeled, quartered, and sliced
• 3 large heirloom tomatoes, mixed colors, chopped and seeded
• 1/3 cup fresh oregano, chopped
• 1 Tablespoon extra virgin olive oil or avocado oil
• Salt and pepper, to taste

Directions

• Combine all ingredients in a medium-size bowl. Toss to mix. Serve immediately.

Cook’s Note: Feel free to experiment with the fresh herbs that you like the best. Parsley, cilantro, dill, basil, chives (or a combination of) are all great in place of the basil!

Nutrition Per Serving

147 calories, 7.8g fat, 19.5g carbs, 4g protein

Read More

4 Reasons Why You Should Share Gym Selfies

 


A Brunel University study that’s resurfacing via Business Insider, Mashable, Oxygen, and more says those who talk about diets, exercise, and accomplishments—especially via gym selfies—are typically narcissists.

Woah, harsh.
While we don’t doubt there are some people sharing photos for vanity’s sake, can we take a moment to consider gym selfies could mean something else? In fact, many positive things?

We see far more benefits of gym selfies that surpass any possible annoyance followers may experience seeing repetitive running route maps or gym flexing pics. In fact, there are a few solid reasons we actually encourage our members to share gym selfies and other photos of their personal journey that having nothing to do with pushing gym visits and check-ins. It’s all about actually succeeding, supporting, and hopefully celebrating their goals, big and small.

4 Reasons to Post Gym Selfies

 

1. Close The Back Door

It’s hard to get started. And to keep going! But letting others know about your goals and what you plan on doing to get there is a great first step.
 That’s because it’s much harder to back out of a plan (however tempting!) when you’ve told hundreds of your Facebook friends that you’ve decided to do it.

2. Get a Boost

The struggle is real. And daily. We all have tough choices facing us every day regarding how to spend our time and what to put into our bodies.
 Posting a photo or providing a status update about your experience is bound to get likes and comments, providing a jolt of encouragement that will make your next choices even easier. Because let’s be honest, compliments are fun!

3. Give a Boost

You never really know everything that’s happening in others’ lives, certainly not outside your immediate friend and family network.
But Facebook has a reach and influence on daily lives that has positive affects outside of visible likes, comments, and shares. Watching your experience may be just what someone needs to get moving, or keep going.
Progress is encouraging. Success is motivating. And yes, it can even be peer pressure. But if it can have a positive effect on even one person, helping them to make a healthier choice, it’s worth it!

4. See How Far You’ve Come

There’s nothing more satisfying than a great before and after. But how that does happen? With documentation! Sure, you could keep those photos to yourself, but similar to a yearbook or baby book, it’s fun to look back, share memories with others, and see evidence of the people, places, and activities that got you to where you are today.
So go ahead, show off that confidence or accomplishment to friends and family, and reach out for support as often as you want. (And include #AnytimeFitness & #G2HP [Get to a Healthier Place] so we can see them and share to encourage others!) Isn’t that connection to your community what Facebook is for?

Read More