BEYOND FIT
  • Home
  • About
    • FREE Metabolic Roadmap
    • Apply for coaching
    • Articles
  • Success Stories
  • Programs
    • Drop 3 Sizes in 90
    • 30 day shred
  • Member Portal

Go beyond cardio for physical change

1/26/2016

0 Comments

 

Twice the results half the time!

Picture
Are you tired of the same old boring cardio?! So are we! How many times have you had to convince yourself to get to the gym to walk/run on the treadmill? How much physical progress have you seen as a result? Or what about convincing yourself you are NOT a hamster.


Read More
0 Comments

what is Fundamentals class?

1/25/2016

0 Comments

 

We all start somewhere...

Picture
I remember the first time I stepped into a gym. It was one of those big, commercial gyms. As I pretended to know what everything was and how to use it, I felt like everyone was watching me.

All I can remember was the feelings of discomfort and intimidation as I tried to get in shape. I kept reminding myself that most of the members weren't in shape when they started their membership. The feeling of fear was so overwhelming that I quit the gym and try to continue to get fit at home. It wasn't until my mom decided to join the gym with me, that I felt comfortable enough to go back to the gym.

Even when I went to college, the gym their was full of athletes and people who started to work towards their goals before I even decided to get fit. All I could see, was their bodies and gym confidence now.

That "at-a-glance" look at anyone or thing is what holds most of us back from taking the leap into success. We only see everyone's "over-night" success stories, there is never any thought of the blood, sweat and tears that had gone into the success.

Since I can remember, I was always the "fat girl". When I started my journey, I was 5'4" and 170 pounds and had never worked out a day in my life. I was also 18 years old. The goals I had set out for myself and the place from which I had to start seemed out of reach. Something kept pushing me to keep going, to fight for the physique I have today.

During my sophomore year of college, I decided to switch majors from Psychology to Exercise Science because I was committed to helping others reach their goals.


Read More
0 Comments

Stop Wasting Your Time!

11/12/2015

1 Comment

 
Add a high intensity "burnout" to the end of your workout. The "burnout" will increase your heart rate - metabolism - daily calorie burn - and overall endurance. All of these benefits helps burn WAY more fat, make you look younger, make work outs seem easier and keep your energy levels extra high.

Read More
1 Comment

Abs In 10 Minutes

10/2/2015

0 Comments

 
That's right, just 10 minutes. The good news is you don't have to spend as much time training your core, you strengthen your core in just minutes per day. The bad news is the workout burns, but is HIGHLY effective.

The workout - 1:2:1
1:2:1 = do exercise 1, followed by exercise 2, then repeat exercise 1; all without rest.

30 seconds each exercise, for a total of 1:30 working minutes. Rest only 30 seconds between rounds.



Read More
0 Comments

the 10 Minute Fat Burner!

9/25/2015

0 Comments

 
Short on time but still want to get fit? Go through this 10 minute workout to burn fat quick! The circuit can even be done mutiple times throughout the day.

Perform as Circuit Style:

Read More
0 Comments

fix your posture in 5

9/11/2015

1 Comment

 
You've started to notice your posture shift, for better or worse. Your shoulders may have slumped forwards, neck shifted forward or your hips tilt a little more than before.

Maybe you have not noticed any of these changes. The truth is most of us have left some part of our "ideal posture" shift towards not-so ideal.

What is a physical sign of this fact? Low back pain, neck pain, shoulder pain or inability to exercise without experiencing joint pain of any type.

Fix your knee and low back pain.

The good news is you can take action to correct your posture and experience pain-free living, in 5 short minutes.

Band exercises

All you need is a band for these exercises. The exercises from the video below are; pull-aparts, "no monies", reverse grip pull-aparts, palms up "no monies". Do 12 repetitions at each 4, rest after the 4th exercise. Repeat all 4 exercises 2-3 more times.
Focus on squeezing the shoulder blades together here.

Dumbbell exercises

The rotator cuff is a common site of injury and pain, because the shoulder joint is a hub of mostly all the muscles of the upper body. When the shoulder joint is misaligned, some muscles have to work harder for others, causing an over-emphasis of the misalignment and leading to pain.

A good way to treat and prevent this agonizing pain is to warm up with the 4 exercises in the video. All of which are commonly known as the "I", "Y", "T" and rotator raise exercise series. Perform 10-12 repetitions of each exercise, rest and repeat another 2-3 times.

Practice movements

In the videos above, I go through a few exercises you can add into any workout. Try to incorporate at least 2 of the 8 above to each of your workouts or daily movement practices. You will see a huge change in your posture. 
1 Comment

Your achilles heel

8/28/2015

0 Comments

 
Picture
Lately, more and more of my clients have mentioned some form of calf pain. This common pain is experienced by 80% of the fitness world, seems to be the Achille's Heel of new and advanced fitness entusiasts.
From this article you will learn...
*why this pain occurs
*what causes the pain
*how to treat
*preventative steps

Read More
0 Comments

Fix Low Back Pain in ONE Move

8/14/2015

 
Picture
You've tried it all; different shoes, stretches, lumbar supports, oils, massage, cortisone shots etc. The one commonality amongst those methods is all are missing the plank exercise. Once the core is allowed to be lazy, there is no magically device to bring the core back to work. Waking up the core is now in your hands, your lower back and knees will thank you in no time!



Read More

3 ways to fix knee pain

8/7/2015

3 Comments

 

Everyone has experienced knee pain once in their lifetime. The only problem is when the pain never seems to fade. It could happen each time you walk the steps, squat, lunge or the weather changes. In our quick-fix society, most of us have resolved the pain by enduring the cost of physical therapy or a cortisone shot. 

Here are 3 quick fixes that you can do on your own and in the comfort of your home or gym. 

1.  Fix Your Form:
    
      If you know me, then you know I am not afraid to come around to correct form as we go through a class or workout. Often times, the main correction is to release the hips, stick the butt back and stick down through the heels. Most of us would compare this movement to sitting back into a chair or looking over a tall building. 
 
In the picture, I shift my hips and butt to make room for my body to sit down through the heels. 

Read More
3 Comments
    Picture

    Archives

    May 2021
    April 2021
    February 2021
    January 2021
    November 2020
    October 2020
    September 2020
    April 2020
    March 2020
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    May 2017
    March 2017
    February 2017
    January 2017
    December 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015

    Categories

    All
    Beyond Fit
    Challenges
    Daily Workouts
    Kid Stuff
    Mobility
    Monday Motivation
    Nutrition
    Real Talk
    Recipes
    Recovery
    Saturday-fit-camp
    Speed Training
    Success Stories
    Technique
    Weekend Warrior
    Youth Program

    Follow me on:

    RSS Feed

Hours

M-F: 5:30am - 10:00am

M-TH: 5:30am - 10:00am & 3:30pm - 8:00pm          

Sat: 9am-12pm

CAll

484-334-4873

Address

Our location is...everywhere! We are an online personal transformation coach program.

Email

[email protected]
Photos from Funkcionalni_GYM, daveynin
  • Home
  • About
    • FREE Metabolic Roadmap
    • Apply for coaching
    • Articles
  • Success Stories
  • Programs
    • Drop 3 Sizes in 90
    • 30 day shred
  • Member Portal