tag:blogger.com,1999:blog-44142448909192910932024-03-13T19:10:09.602-07:00BT FitnessThe most innovative studio in South OC!BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.comBlogger33125tag:blogger.com,1999:blog-4414244890919291093.post-46909088113505665942013-04-01T08:04:00.000-07:002013-04-01T08:04:48.237-07:00Updated Playlist - April<iframe src="https://embed.spotify.com/?uri=spotify:track:0cP5GxZrtKCRQu7cbOqsBe" height="80" width="300" frameborder="0"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:6ZRQxPeffsUUswkjXIxema" height="80" width="300" frameborder="0"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:0SiomEE1oUlWBxn1e61gh1" height="80" width="300" frameborder="0"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:0jUyIAehDk6svz4Neqi5sp" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:2ZTIw0fZhFp3nnvF41nvVc" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:054ue8u2erwwGNgSIZLEPq" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:0BmT0BVnYYggf7V4NCtx2B" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:3tBHQJmuE0BOKR7l4Anap5" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:3LbXPKUPANdLSxENkV0i2f" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:56fwHfJaBpaauvFJrnwk2L" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:4Jtr2tHsPeysMUWWimvc1d" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:2l9nSco55fHVVNGIioxKZT" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:20soab2IrsPOE5JXqJsURk" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:7zJtOL0OGipDIQ192IDnj9" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:1CmmRxVeqXDdqbSoPy1XgV" width="300" height="80" frameborder="0" allowtransparency="true"></iframe><iframe src="https://embed.spotify.com/?uri=spotify:track:4urcG6Nfubqsuqy3juMjBi" width="300" height="80" frameborder="0" allowtransparency="true"></iframe>BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-40309951079867237612013-01-25T18:23:00.001-08:002013-01-25T18:23:30.734-08:00Updated Playlist<span style="font-family: Georgia, "Times New Roman", serif;">Sorry ladies and gents. Adam has made it painfully aware that I have not been good about updating my music blog. My apologies. Here it is: </span><br />
<br />
<span style="font-family: Georgia, "Times New Roman", serif;">Maroon 5 - "One More Night" </span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Pitbull - "Back in Time"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Pitbull - "Give Me Everything"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Duffy ft. The Game - "Mercy Remix"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">David Guetta ft. Sia - "Titanium"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Rhianna ft. Britney Spears - "S&M Remix" </span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Crookers - "Cooler Couleur (feat. Yelle)"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Bjork - "Army of Me"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Blood Orange - "Sutphin Boulevard" >>>THIS IS ONE OF MY FAVS!</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">will.i.am - "Scream & Shout (feat. Britney Spears)"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Kid Cudi - "Pursuit of Happiness"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Florence + the Machine - "Spectrum (Say My Name)" Calvin Harris Remix</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Jack Miz - "On My Phone (From the Film "Joyful Noise") >>>ANOTHER FAV</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Usher - "Hot Tottie (feat. Jay-Z)" >>>ANOTHER FAV</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Christina Aguilera - "Your Body"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">M.I.A. - "Bad Girls (Nick Thayer Remix)"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Wild Belle - "Keep You"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Air France - "June Evenings" >>>LOVE LOVE LOVE</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Placebo - "Running Up That Hill" >>>LOVE THIS SONG</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Moby - "Extreme Ways"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Only Children - "Don't Stop (Bit Funk Remix)"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Mutemath - "Spotlight"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Alex Clare - "Too Close"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">The Ting Tings - "That's Not My Name"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Sam Sparro - "Black & Gold (Marcussen Album Version)"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><br /></span>
<a href="https://www.youtube.com/playlist?feature=edit_ok&list=PLFnbJT942y0buQJQwYVfBH9k9tCko4jjy" target="_blank"><span style="font-size: large;"><b><span style="font-family: Georgia, "Times New Roman", serif;">Click Here to See Videos on YouTube</span></b></span></a>BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-78557912232051866332012-11-09T12:58:00.000-08:002012-11-09T13:11:09.235-08:00Playlist October<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Timbaland ft. Keri Hilson - "The Way I Arm (Nephew Remix)"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Junior Boys - "In the Morning"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Far East Movement - "Where the Wild Things Are"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Imagine Dragons - "Radioactive"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">David Banner ft. Denim - "Dance the Night Away"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Justin Timberlake ft. Missy Elliot - "SexyBack Remix"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Massive Attack - "Paradise Circus (Gui Boratto Remix)" </span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Common - "What a World"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Snow Patrol - "Shut Your Eyes"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Skylar Grey - "Dance Without You (Ricky Luna Remix)"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">MSTRKRFT ft. John Legend - "Heartbreaker"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Madison - "Sweet Life (Lost Girls Mix)"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Kylie Minogue - "Timebomb"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif; font-size: small;">Linkin Park - "Burn It Down"</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: small;">The Killers - "Mr. Brightside"</span> </span><br />
<span style="font-size: large;"><br /></span>
<b><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><a href="https://www.youtube.com/playlist?list=PLFnbJT942y0ZGKxnAcGsgvt4ucj--0jfi&feature=edit_ok" target="_blank">See Videos on YouTube</a> </span></b><br />
BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-35006347813502125972011-09-08T09:29:00.000-07:002011-09-08T09:29:38.570-07:00SPX Fitness is Great for...EveryoneKimberly here... most of the time Adam is the mouthpiece for us and he usually writes all of our blogs. However, this time I wanted to write a blog with him where I talked about SPX Fitness and why I am such a huge advocate for it. I recommend it for everyone whether you want to lose weight, tone up, or just maintain your fitness level. We feel like it is such a great system and everyone should take advantage of it. So before you make up your mind, here is a little bit more information on SPX with Adam's scientific analysis!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf-NM9Go4YX2bxs5iGTqRAdiFpoXnaHQkYFkTksKzbImB8PFqe72dR4NapYNv_ghzCj5ve9qC6vsoGbqG4KF8rqrni5cawm-LoIbcg2XIkypnyC7BfK6jt2mzjeBHFw7NFGvIeyNgoZcg/s1600/2011-02-23+BT+Fitness+%2528154%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf-NM9Go4YX2bxs5iGTqRAdiFpoXnaHQkYFkTksKzbImB8PFqe72dR4NapYNv_ghzCj5ve9qC6vsoGbqG4KF8rqrni5cawm-LoIbcg2XIkypnyC7BfK6jt2mzjeBHFw7NFGvIeyNgoZcg/s320/2011-02-23+BT+Fitness+%2528154%2529.jpg" width="320" /></a></div>
<br />
<br />
1. <b>SPX Fitness is NOT pilates</b>. We know that at first glance there seems to be an uncanny amount of similarities from the design of the machine, to the selection of exercise, to the benefits that can be achieved. Although SPX Fitness has some roots in pilates, it has some VERY significant differences as well. The creator of the SPX system, Sebastien Lagree, understood the immense benefit of cross training very early on. However, he found it challenging to deliver intensive strength training, heart rate intensive circuit work, and serious core strengthening in an one hour session without having to travel all over a fitness facility. This became the goal of the original patented Proformer machine - to combine strength training, cardiovascular conditioning, and core strengthening in a circuit format allowing for a high volume of work and very little rest. The exercises performed in our SPX Proformer class are done for a much longer duration of time than many are accustomed to in traditional personal training. In SPX we don't measure our workouts based on sets and reps rather we work on a timed format. For example, in a SPX class you will very likely find yourself doing sets of lunges for upwards of 2 minutes. Exercises are performed on a slow and controlled basis and your muscles will be under constant tension throughout the entire duration of work. This is often done in combination with other various exercises aimed at targeting similar muscle groups to achieve complete muscle failure. <br />
<br />
2. <b>The goal of SPX is muscle failure</b>. The idea behind SPX is overload! If we are not consistently overloading muscles and providing adequate stress to the musculoskeletal system, we will not experience noticeable gains. When it comes to loading patterns, when you increase mechanical load (like traditional weightlifting), you run the risk of placing more stress on the joints and structures of the body and therefor potential injury risk increases as well. SPX addresses this by using spring loads to provide resistance so that you can induce more than optimal intensity without a heightened risk of injury.<br />
<br />
SPX combines these substantial loading patterns with compound multi-joint movements and will focus 3 to 5 exercises per muscle group per side to ensure adequate muscular fatigue and failure. This accomplishes a few things. First, long duration high intensity training that induces extreme fatigue on muscle groups triggers an aggressive "lactate" response also known as "lactic acid". This is beneficial when training because lactate accumulation has a direct correlation to GH (growth hormone) response. Growth hormone is currently receiving a lot of attention for it's ability to trigger the body to <i><b>burn more fat, give people a more youthful appearance, reverse osteopenia, and increase structural strength</b></i> in the body. Secondly, extreme muscle failure creates a significant after burn effect when the workout is over known as "EPOC" (excess post exercise oxygen consumption). This means that the intensive training has triggered the central nervous system to increase metabolic function to recover and adapt to the training stimulus. During EPOC, the body increases oxygen consumption and energy utilization thereby raising resting metabolism and this is done AFTER your workout is over. So what you have is a two fold effect that includes output of hormones that are incredibly beneficial for fat loss and injury prevention as well as an elevated metabolism that may last 24-36 hours post workout. <br />
<br />
3. <b>SPX Fitness is great for fat loss but also for building strength & endurance as well</b>. When someone wants to lose weight, the general thought is that they need to do a lot of cardio in order to achieve their desired weight loss. While cardio may help you lose "weight" it is not always quality FAT loss. SPX is great for fat loss because the long duration, slow strength approach guarantees that all energy systems will be challenged AND you will also achieve adequate muscle tone which is the real key to not just losing weight but losing fat.<br />
<br />
I am a great example of how great SPX is for fat loss. A few years ago, I found myself in the corporate world and 30 pounds overweight (I have pictures to prove it!). I tried everything - going to the gym, yoga, cardio kickboxing, etc - and nothing seemed to work. It was not until I found a studio that did SPX that I really started to lose the extra weight. After 6 months of doing nothing but SPX 4-5 times a week, I dropped the weight - with no change to my diet. On top of this, I had a significant increase in strength, endurance, and muscular balance. Since my late teens, my right knee always bothered me after I worked out, whether it be running or lifting weights, and I just came to the conclusion that it was something I was just going to have to deal with for the rest of my life. However, one of the best side effects of SPX in addition to the weight loss, was that my knee pain became nonexistent. As a result, I'm able to take up running and heavier weight training in addition to SPX. <br />
<br />
We don't offer SPX classes because we think its cool or a good "fad" workout. We offer it because I have seen first hand how effective SPX is and how it can really change one's fitness level. Most people look at me know and would never think that only a few years ago I was 30 pounds overweight and struggling to find an exercise routine that I enjoyed. But 3 years later, here I am - walking proof that SPX works so long as you are willing to put in the work. So for those of you who are a little weary of taking the SPX Proformer class, I hope after reading this blog post you will at least consider taking it. We look forward to seeing you in class.BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com1tag:blogger.com,1999:blog-4414244890919291093.post-24358149715880789852011-08-29T09:45:00.000-07:002011-08-29T09:58:44.471-07:00BT Likes Green Tea!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPyqDPsK9pN4QsgJPz_oBqoRBM7pQY-Pyq1askwfsRlZ_AfkFi6isBxAjKips5usX_ZUlVw-afwFDX2UO5J2xWqtOtSopP_lCh12BWepoalr4u-rFwkFujwsphe4M67YK9mBE64Sfz0sU/s1600/green+tea.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPyqDPsK9pN4QsgJPz_oBqoRBM7pQY-Pyq1askwfsRlZ_AfkFi6isBxAjKips5usX_ZUlVw-afwFDX2UO5J2xWqtOtSopP_lCh12BWepoalr4u-rFwkFujwsphe4M67YK9mBE64Sfz0sU/s1600/green+tea.jpg" /></a></div>
<br />
<br />
What makes green tea so powerful and why do we think it makes such a great companion for training? Recently, green tea has been getting A LOT of recognition for being a powerful metabolism booster and fat burner; however, the true powers of green tea are far greater than just a tool for fat loss. Green tea is also used as a powerful tool in disease prevention and in maintenance of optimal health. Here are 5 reasons why we regularly use this beverage as a powerful antioxidant and immune booster:<br />
<br />
1. <b>Green tea boosts the immune system:</b> The antioxidant compound in green tea known as "catechins"have been shown in various research studies to have a profound impact on immune function. Specifically, green tea contains something called "theanine" which has been shown to have an impact on boosting T cell activity which helps to strengthen adaptive immunity. This is important to people engaged in intensive training because high stress workouts can cause an inflammatory response in the body. As a result, drinking green tea can help support immune function and thus speed recovery.<br />
<br />
2. <b>Green tea fights allergies in the body</b>: The highly acclaimed "EGCG" (epigallocatechin gallate) is in green tea. This compound has been shown to help block the two compounds that are responsible for allergic reaction in the body: histamine & immunoglobulin E. This means that drinking green tea can help to reduce reactions such as watery eyes, coughing, and sneezing that occur from allergy to external stimuli.<br />
<br />
3. <b>Green tea lowers risk of cardiovascular disease</b>: Research has shown a reduced occurrence of death from cardiovascular disease amongst people who drink green tea regularly. This is in part due to green tea's ability to help stabilize cholesterol levels. Green tea does this by reducing the amount of cholesterol that is absorbed by the digestive tract and increases the rate in which it is excreted from the body. Green tea also helps prevent LDL cholesterol from being oxidized which prevents it from turning into the sticky plaque that adheres to artery walls which increases risk of heart attack or stroke.
<br />
4. <b>Green tea promotes fat loss</b>: Green tea is very beneficial for metabolizing fat. Specifically, the polyphenols in green tea help to dissolve triglycerides (substance made up of mostly fat and sugar) in the intestines and liver. Another benefit in aiding fat loss is the combination of EGCG with caffeine as this combination stimulates the central nervous system to release fat into the bloodstream to be used as fuel. <br />
<br />
5.<b> Green tea helps prevent tooth decay</b>: Green tea has antibacterial properties that can help to reduce the accumulation of plaque on your teeth. Green tea has been shown to lower the risk of gum disease due to the ingredients responsible for improved immune function and also it contains fluoride which is helpful in preventing cavities. Preventing gum disease and tooth decay also has a two fold effect as periodontists are now beginning to find links between gum disease and other health disorders like heart attack, stroke, and diabetes. <br />
<br />
So we say when it comes to green tea - drink up! It's a simple way to integrate a powerful and healthy addition to your current dietary strategies.
BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-29249400068512714182011-08-08T19:03:00.000-07:002011-08-08T19:03:14.647-07:00Spice Rubbed Mahi Mahi<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis-LF8JCFwT6441rVNMFHjVZz_cNNM0ZFudlcx5x7D67R6rSfPfVMDPB3gamyJNVPD9wMSTbsCqN6psu6pm9Yr1I-q4ru5SI49kjVT9FVeTqhmovnu5BN6Y7q7iYL-3Fxg3i44iTP5AHA/s1600/mahi+mahi.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis-LF8JCFwT6441rVNMFHjVZz_cNNM0ZFudlcx5x7D67R6rSfPfVMDPB3gamyJNVPD9wMSTbsCqN6psu6pm9Yr1I-q4ru5SI49kjVT9FVeTqhmovnu5BN6Y7q7iYL-3Fxg3i44iTP5AHA/s400/mahi+mahi.jpg" width="300" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
This meal is great for summer! It is super easy to make, very healthy and great for recovery from a tough workout - not to mention delicious! We used a (wild caught) Mahi Mahi fillet with the skin left on (most of the healthy oils in fish that are great for your skin, cholesterol, and managing inflammation are found in the skin so we recommend leaving it on). The fillet was rubbed with a spice blend containing salt, pepper, granulated garlic, onion powder, chili powder, and lemon zest. When preparing your rub don't get caught up in exact measurements add the ingredients and then put a dab of the rub on you finger and adjust until you reach your desired taste. We let the rub sit on the fish for about 30min before searing the fish on a very hot grill. Depending on the thickness of the fillet, fish is usually good for about 5-6min on each side as you want the center to be slightly opaque and tender. While the fish was marinating we cooked the corn on the grill (in the husk), steamed some long grain organic rice, and made a fresh guacamole using avocado and a freshly made salsa which included diced tomato, red onion, garlic, jalapeno, a little lemon juice, and salt. All you need to do is mix these ingredients with your mashed avocados and BAM you have an amazingly fresh guacamole to serve as the perfect cool compliment to the spice rub on your fish. All in all this meal is only about 400 calories and has a perfect blend of protein, healthy fats, complex carbohydrate, and best of all it only takes about 45 minutes (tops) to make. Give this a shot - we know you will love it! </div>
<br />BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-91017134693052841302011-08-01T16:16:00.000-07:002011-08-01T16:16:03.707-07:00The Perfect Breakfast<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin6UrDN8VPY3tA1okzpesHrN1yybARLta6sIivX894in44Asy_u80Xd3jSDI7J5Uj-W_f58Lr3uDlqY-bTpHjR6AORgULaqEe3bNIJW_j6eLtM4GslaDmuCcD9-Wqcbjjdn5aukcy5LDY/s1600/eggs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin6UrDN8VPY3tA1okzpesHrN1yybARLta6sIivX894in44Asy_u80Xd3jSDI7J5Uj-W_f58Lr3uDlqY-bTpHjR6AORgULaqEe3bNIJW_j6eLtM4GslaDmuCcD9-Wqcbjjdn5aukcy5LDY/s400/eggs.jpg" width="308" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
This breakfast has all of the components to fuel your body, give you adequate nutrients, and help to stave off hunger for at least a few hours. This meal is also super easy to make and really doesn't have to be eaten strictly for breakfast as it would also serve as a perfect POST workout recovery meal as well. The oatmeal is steel cut organic oats that we cooked for about 10min in some organic soy milk (about 1/2 cup oats per cup of milk) and a tablespoon of brown sugar. The eggs are sunny side up cooked in a little bit of vegetable oil and seasoned with some salt and pepper and then sliced strawberries gives you a great burst of sweetness and vitamin C. This meal contains about 300 calories and about 20g of protein and some serious complex carbohydrates and fiber to keep your blood sugar steady and to keep you adequately fueled for intensive training. Start your day with a breakfast like this and you are sure to ramp up your metabolism, feel energized, and avoid any unwanted morning snacking. Enjoy! </div>
<span id="goog_244157023"></span><span id="goog_244157024"></span>BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-32477820048880508092011-07-27T09:13:00.000-07:002011-07-27T09:13:32.506-07:00Awesome Recovery Meal<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZg4W6_i7Y8ceUWMcEL93E8b6SoSS3RXIxuiGB7ZWVMZOCYMMkEFtH1YpNQXETfk2d830q7ZxLJlhfMCkCF1KSHHH-7kUgu5Hqd0PB21KzMGCzllw7F_kE3OH0jcv1WrNx0mD64ihppbw/s1600/rockfish+pasta.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZg4W6_i7Y8ceUWMcEL93E8b6SoSS3RXIxuiGB7ZWVMZOCYMMkEFtH1YpNQXETfk2d830q7ZxLJlhfMCkCF1KSHHH-7kUgu5Hqd0PB21KzMGCzllw7F_kE3OH0jcv1WrNx0mD64ihppbw/s320/rockfish+pasta.png" width="240" /></a></div>
This meal is really great after a hard days training as it will provide a great source of quality nutrients, glycogen replenishment, as well as healthy protein and fats. To make this all you need is some fresh fish (we used WILD caught Pacific Rockfish. Note: it is always far healthier to choose a wild caught fish versus a farm raised fish. This is simply due to the fact that farm raised fish are not found out in the ocean in their natural element and are farmed in very close and compacted living quarters with sometimes very questionable sanitary conditions) some rotelle pasta, fresh garlic, spinach, onion, red pepper, 1/4 stick unsalted butter, and a ripe lemon. For the fish we coated them in a mix of organic flour, some dried oregano, basil, thyme, salt, pepper, and a touch of paprika and cooked them for a couple minutes on each side in a hot pan with a little vegetable oil. We also cooked the minced garlic, spinach, red pepper, and onion in a pan for about 6-8min. Once we boiled and strained the pasta we combined the pasta and veggies in a pan with the melted butted and fresh squeezed lemon juice. Then we simply flaked the fish on top and sprinkled a very small amount of shredded cheese and we had a super tasty complete meal that helped to replenish after a tough day of training. All in all this meal took about 40min to prepare and cook and it offers quality carbohydrate, healthy fats, good protein, and a lot of vitamins and minerals from the garlic, spinach, onion, pepper, and lemon. Stay tuned for more healthy recipes to provide optimal fuel for your active lifestyle! <br />
<br />BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-32627291039195243042011-07-25T10:02:00.000-07:002011-07-27T09:14:32.151-07:00Healthy Burger & Fries<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4V2pIPY9NPL0B8rzplaZO62D7zE0g4vZADCH1fDTwv6qrLvkJgdBR9Cw5UEjKPBJg1v_ZwA_tnBtta7k7t85XHl2x_BER4RuYulkCGX8ym-dIxk7UhtglzUmTm2-86UpmgOyR1Q9m9ns/s1600/burger.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4V2pIPY9NPL0B8rzplaZO62D7zE0g4vZADCH1fDTwv6qrLvkJgdBR9Cw5UEjKPBJg1v_ZwA_tnBtta7k7t85XHl2x_BER4RuYulkCGX8ym-dIxk7UhtglzUmTm2-86UpmgOyR1Q9m9ns/s400/burger.png" width="300" /></a></div>
Just because you are eating a diet based on minimally processed foods doesn't mean you have to give up the staples of comfort food. As long as you make some minor adjustments there is no reason you can't fit our modified version of a cheeseburger and fries into your diet. What we have done here is taken 90/10 lean ground beef and seasoned with some salt, pepper, basil, thyme, parsley, and a touch of garlic powder. We then grilled the burger so the excess fat will drip away and melted a 1/4 cup of a reduced fat cheddar/jack cheese blend on the patty. In the spirit of keeping it non-processed we skipped the bun and replaced the traditional french fries that are high in saturated and trans fats with roasted red potatoes that also contain a blend of sweet onion and red pepper. Finally to give it a summer feel we added some cool fresh watermelon which provides a satisfying sweetness without all of the calories and refined sugars of a soda or milkshake. The total calories in this meal is only about 400 (a fraction of a burger and fries from a traditional fast food joint) and is packed with protein, complex carbohydrate, and quality nutrients from the fruits and vegetables. Give this a try and we promise you will not miss the refined bun, greasy fries, and sugary soda! <br />
<br />BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-40730373958907644022011-07-20T11:01:00.000-07:002011-07-21T19:29:06.176-07:00Healthy Snacking Options<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-BQh6dfDfmoVPZxLtMP6MDPY82s5LdJSwSMS7DSHkPMrO6nOfdG9JtPpGF5Ugl8nHg-89eH5LaJ_8ifc4pvtV4vOfafm8diUx2KMdbldGKF1BCBfE2FS8yy7Y8N2S0DxvJdotD2ucRrw/s1600/tuna+roll.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-BQh6dfDfmoVPZxLtMP6MDPY82s5LdJSwSMS7DSHkPMrO6nOfdG9JtPpGF5Ugl8nHg-89eH5LaJ_8ifc4pvtV4vOfafm8diUx2KMdbldGKF1BCBfE2FS8yy7Y8N2S0DxvJdotD2ucRrw/s400/tuna+roll.png" width="300" /></a></div>
When people are out and about for a quick bite to quench hunger they often can find very healthy non-processed options in some of the least expected places. A lot of times people will search the nearest fast food spot, or sandwich shop, or even pick up a pastry at Starbucks with their coffee. Most of the time these options are high in fat, sodium, and refined sugars. They will likely cause spikes in blood sugar and potential unwanted fat storage. However, the picture you see above is an eight piece spicy tuna roll with fresh minced tuna, avocado, sprouts, and wrapped in cucumber and best of all it was made right in front of me! Which sushi restaurant did I have to call in advance and then drive to to pick this up? I purchased this snack from the local grocery store where they have an employee who makes fresh sushi everyday from 10-2. The best part this only cost me $7 and packed only about 250 cals. Not only that but it is rich in protein, unsaturated fat, it's non-processed, and very delicious. The moral of the story here is for the same cost of a meal at a fast food restaurant I was able to get a very healthy low calorie meal with quality ingredients to tied me over for a couple hours. These are the kinds of strategies that can make or break an eating plan and the more strategic you can get the greater your chances will be for success in your program! <br />
<br />BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com1tag:blogger.com,1999:blog-4414244890919291093.post-79249281935058913912011-07-19T11:41:00.000-07:002011-07-19T11:41:37.464-07:00Super Post Workout Meal<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYN-HFY3IzrNxbnZAE5LwR5kBIMrqTeTFS730d_I8x4SoaLHCQyJ_3VthMGv9Do26BLNO8czVoRhuYT333SFsBZTqxMVRmqUPcj_7EhWetbiAp66XTsNuXCdTaoAO4a2dS9dXp0MwvP_E/s1600/steak+and+eggs.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYN-HFY3IzrNxbnZAE5LwR5kBIMrqTeTFS730d_I8x4SoaLHCQyJ_3VthMGv9Do26BLNO8czVoRhuYT333SFsBZTqxMVRmqUPcj_7EhWetbiAp66XTsNuXCdTaoAO4a2dS9dXp0MwvP_E/s400/steak+and+eggs.png" width="400" /></a></div>
<br />
<br />
<br />
<br />
This is a very simple meal that would work very well post workout and is easy to make. There are a lot of quality nutrients and the total calorie count is pretty low. The steak is a 4oz sirloin (the leanest cut you can buy) that has been seared with a simple rub of salt, pepper, paprika, chili powder, and a touch of brown sugar. The egg is sunny side up to add some creaminess and depth of flavor to the steak. The potatoes are a blend of sweet and red potatoes cooked with a little vegetable oil and mixed with red pepper & onion. Finally we have some sliced fresh cucumber with a touch of organic thousand island. All in all this meal yields about 400cals and has a lot of vibrant color and best of all the only real processed ingredient is the salad dressing but the amount is pretty negligible as it equates maybe a teaspoon. If you were to eat a meal like this at a restaurant you would easily be looking at probably 900cals but with a simple preparation of about 20min you get all the satisfaction of steak and eggs with half the calories. Stay tuned as we will continue to update our blog with simple & delicious healthy meals to compliment your hard work in the studio. <br />BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-37588529380045602482011-03-21T17:35:00.000-07:002011-03-21T17:35:18.255-07:00Overload...The Gateway to ResultsWhen people want to get into a new fitness routine there is often intensive thought put into deciding what is ultimately going to give them the best bang for their buck. Should it be yoga, pilates, personal training, a general gym membership, or some combination of all the above? Regardless of what option you choose the most important component of training is a concept called OVERLOAD. Overload is defined as imposing a stress on the body that it is not normally accustomed to. This is something that is initially very easy to achieve when first beginning a training program; however, after the first 4-6 weeks the "honeymoon phase" ends and the body needs to be challenged much more creatively to continue to spark noticeable results. The goal is to be using this overload principle to achieve an adaptation that is known as SUPERCOMPENSATION. Supercompensation is the condition where the body has now physiologically adapted to the exercise stimulus and can now tolerate a greater stress. This act of supercompensation results in improved strength & endurance, greater cardiovascular efficiency, reduction in body fat, and improved metabolic rate, to name a few.<br />
<br />
The question now becomes how do we continue to get overload on a long term scale? We can do this several ways. One would be altering choice of equipment. Implementing strategies like using kettlebells for 4 weeks, then switching to stability balls, then incorporating some body weight work, and then a blend of all 3 can continue to challenge the body to adapt. Another way to induce overload is to challenge physiological response. This can be done by playing with sets, reps, load, rest periods and finally tempo. An example of this would be workouts done at a slower tempo with higher load and longer rest periods interchanged with workouts using lighter weight, a faster tempo, and shorter rest periods. Finally you can continue to impose overload onto the body by increase difficulty in proprioceptive response. This can be achieved by using single leg & single arm exercises, removing bases of support and adding unstable bases of support in place of stable bases of support.<br />
<br />
These strategies all really drive home the principle that intensity in training is always relevant to the situation. Greater intensity does not always mean harder and harder until we are pushing our bodies to the brink of injury. Intensity can be viewed as modifying difficulty subtly with how we address the specific variables in training. If someone goes from sets of 6-8 with 2 minute rest periods to sets of 15-20 with 30sec rest periods this will drive intensity while actually decreasing the necessary load. This really demonstrates that intensity is all in the variables and application. At BT Fitness, we are constantly putting these variables into use to ensure that our clients are continuously placed in new and challenging environments with their training so that adaptation remains constant and results remain consistent! BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com1tag:blogger.com,1999:blog-4414244890919291093.post-34663729879672695752011-01-28T09:29:00.000-08:002011-01-28T09:29:24.676-08:00Movement Based TrainingIn the strength & conditioning and personal training world, we at seem to get a lot of inquires about what the purpose of training is, how is a certain exercise different from other exercises, and how important is the application. We want to take this time to really explain our concepts and strategies behind movement based training and how it really relates to people's functional lives and athletes' performance capabilities to create a balanced and effective program.<br />
<br />
First, let's talk about variations for the general population and how different exercises would be selected to accommodate different needs and demands. One example is a mother who needs a program to deal with the strength demands of keeping up with a young child. Muscular strength, lower body & core strength, and cardiovascular conditioning should be a very important part of her program. In order to be able to pick up her child without risk of injury, exercises like deadlifts, squats, and core-focused lifts should be incorporated. In order to be able to play soccer or frisbee with her young child, metabolic circuit training will also be a focus. Another example is a middle-aged gentleman who sits at a desk most of the day, but who enjoys cycling on the weekend. He will have different needs than the mother. His program will require more postural strengthening due to long bouts of sitting in his daily life and in his sport. He will also need more muscular endurance, specifically in his lower body, and core based endurance. Lighter weight and higher reps will give him the stamina he needs to keep up with his riding buddies without having to fear gaining too much extra muscle weight.<br />
<br />
Next, let's talk about the competitive athlete. Simple variations in exercise selection can make a big difference in improving the specific mechanics needed to play a sport well. An example of this can be demonstrated within kettlebell training. If we are working with a basketball or volleyball athlete that is looking to develop more explosive lower body power, the use of a rectilinear snatch variation (pulling the bell vertically from the floor) will mimic movements used in their sport and potentially have the best carryover in performance. Whereas if we are working with a baseball player or a golfer that needs to generate power from their hips, a curvilinear snatch variation (swinging the bell out and up) would be preferable as this more closely mimics demands in their sport.<br />
<br />
These small variations can be integrated into a comprehensive program that help create balance and optimize performance in any person. We do this by ensuring equal amounts of pulling and pushing exercises, stabilization exercises, and single leg/single arm exercises. All of this together gives the training and overall purpose and really creates the value our clients are looking for. For us training with a purpose is what it's all about! BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-82679464557011093552011-01-14T08:58:00.000-08:002011-01-14T08:58:17.576-08:00The 4 "E"sBT Fitness continues to do everything in its power to bring a results driven approach to our clients through our small group classes. By offering an environment that gives you the ability to work out with other like-minded fitness enthusiasts, we feel it will boost morale and commitment. In addition, we believe that by offering a multi-disciplined approach with a greater selection of training protocols, you will develop a more well-rounded and functional fitness routine. Finally, although some may not want to hear this, we do feel that training 3-5x a week is a must, thereby making small group classes the best option in that they are affordable and a more realistic approach to working out. As a result, at BT Fitness we consistently reassess to make sure that we, as owners, do exactly what we preach to our clients so that our business remains credible. This concept is something we call the 4 "E"s and it includes the following: <br />
<br />
<b>Evaluate: </b>It is our responsibility to continually evaluate our own performance when it comes to our level of service. Do we stay up to date with current fitness trends? Do we invest in new tools that will be beneficial to our clients' training? Do we keep our workouts fun and exciting for our clients? Do we have a plan every time we show up to train? Do we keep our facility clean and inviting to create a welcoming atmosphere for people to get healthy and fit? Do we continue to do the little things day in and day out? Just the other day we went to take a class at a well-established studio for the first time only to find that when we walked in the door we were greeted by an instructor who remained recluse behind the desk and on the phone. Let me tell you it had an impact and we were completely turned off by it! These are the habits that, in our opinion, can threaten value and make the difference in the client experience. <br />
<br />
<b>Educate: </b>This is something that we put special emphasis on. Our continuing education as trainers and owners allows us to continue to educate our clients to the best of our ability with the most up to date information in the health & fitness world. We never want to become "comfortable" with what we know because there is always more to learn. We stay committed to this by attending workshops, meeting with fellow health professionals and clinicians for brainstorming sessions, and designate specific programming to stay sharp in our exercise selection and delivery. <br />
<br />
<b>Embrace Change: </b>Let's face it we are in an industry that is built on change. What was hot last year or three years ago may be completely obsolete now. Therefore, we do our best to stay abreast of new trends in our field. I think at times we can get into a place where we fight change because it requires effort and adaptation to what was once a successful model. But there are much more benefits that come with change; it ends up helping us grow as practitioners. A perfect example of this was illustrated yesterday while we were working through a functional movement screen with a chiropractor and specialist in A.R.T. He noted that when he started to gain interest in the world of "functional training" other chiropractors in his field viewed this concept as time wasting. If we don't look forward to the continuing changes and advancements in our field, then we will inevitably get left behind. <br />
<br />
<b>Evolve: </b>This final phase of this cycle is where we truly get better: the evolution process that takes us from GOOD at one thing to a MASTER of many things. We appreciate the fact that there are many different theories and opinions out there and are willing to evolve even if that means changing our own ways. At the end of the day our focus is on giving the client the safest and most reliable method to success that we can and we will continue to strive to do whatever it takes to achieve that.BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com1tag:blogger.com,1999:blog-4414244890919291093.post-31324389886593177672010-12-31T13:47:00.000-08:002010-12-31T13:47:17.736-08:00Drills for DrillsLately the both of us have been doing our due diligence before our studio opens to keep ourselves abreast of trends and styles in the group class exercise community. We have been attending classes and visiting facilities to "get a lay of the land" so to speak. We feel it is beneficial to see how others structure their programs, cue their clients, and execute their overall training strategies in a group format so that we may get a better sense of how to keep our studio running optimally. We have realized many great qualities in these facilities when it comes to atmosphere, culture, attendance and instruction, however we have also found one unfortunate commonality amongst many establishments: workouts and programs are not being planned ahead of time. Randomized workouts are being improvised on the spot and fragmented exercise selection and improper progression may not be ultimately obvious by the untrained eye, however for us it is blatant. So it begs the question what is the goal?? Are you doing drills just for the sake of doing drills? <br />
<br />
The group class format is obviously very different from one-on-one training in that results and individualized success is more unpredictable so you cannot control your variables as tightly as you might on an individual basis, but that doesn't mean proper programming should be done away with altogether. Our goal is to have a clear and concise game plan for each class that offers balanced exercise selection, proper warm up and cool down procedure, adequate implementation of intensity, modification options to accommodate all participants, and finally, sensible exercise parings. By having a plan for each class we are aiming to provide you with a variety of classes throughout the week so that you can schedule your strength workouts, endurance workouts, metabolic workouts and regenerative workouts throughout the week. As a result, you can train more thus ensuring results, but have less risk of over training. <br />
<br />
In our opinion, the beauty of offering small group classes is that our clients are given the best opportunity for success. If they only have to pay about $20 per class instead of $75 per session, as is often the case with private training, they can now afford to see us 3-5x per week rather than 1-2x per week, thereby giving clients the proper tools and time to achieve their goals. Results require training hard, but also smart as well. Offering a greater diversity of "response" classes (meaning what the training effect will be ie. strength, endurance, power, etc.) will ultimately allow clients to place themselves in continuous adaptation and therefore, continued results. It is our belief that a committed client is an informed one. Understanding your weekly workout schedule, how it works to keep you on track, and the benefits you receive from each visit is powerful stuff! Everything needs to make sense in the overall scheme of things. So don't just do drills for the sake of doing drills, make every workout count so that you can accelerate the process of reaching your goals.BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com1tag:blogger.com,1999:blog-4414244890919291093.post-54802241700674453132010-12-15T22:21:00.000-08:002010-12-15T22:21:31.648-08:00Updates on BT FitnessThe process for opening our studio is definitely underway and we have made some great strides in the last few weeks. For those of you who still haven't heard where we will be located, we have secured our location in San Clemente, California in the Courtyards at Talega, which is located at the intersection between Avenida Pico and La Pata. The last step in our journey to opening is waiting for the City of San Clemente to grant us our Conditional Use Permit, which, fingers crossed, we are hoping to receive by the beginning of February. If everything goes right with the City, we will begin a minor amount of renovations to get our studio set up and hopefully ready for you to come train in February! <br />
<br />
During this waiting period, we have been visiting trade shows and business workshops, attending various networking meetings, and volunteering our time at community based events! We have to say the process is exciting and demanding but we can't wait to open our doors and see our vision become a reality. After working out at a chain gym yesterday and seeing the same "box gym" layout consisting of machine-based fitness and station-to-station training, our confidence in our mission - to offer high quality training and instruction with an affordable results driven approach - was reinforced. We truly want to offer a progressive approach to working out and contribute to what we believe to be the future of the fitness industry. We will continue to keep everyone posted as we get closer to our grand opening. We are passionate in the continued belief that our principles will transform your fitness...and transform your body. BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-69656960903236559812010-12-06T19:40:00.000-08:002010-12-06T21:30:06.493-08:00Play More. Eat Better.This past weekend we were fortunate enough to be able to participate in the annual community event Play More. Eat Better sponsored by Mission Hospital to help encourage health and wellness among children to battle child obesity. The event was absolutely awesome! We got the opportunity to work hand in hand with Mission Hospital along with other volunteers to run the fitness station. We were able to meet profession soccer players from team Chivas USA, talk with a volunteer who is currently working with Mark Verstegen at Athletes Performance in Carson, interact with various local families of all backgrounds and origins, and best of all we got to have some fun with kids by getting them pumped up about health and fitness. BT Fitness brought some complimentary fitness manuals, a speed ladder, and some jump ropes for the kids to try out. It was unbelievable to see how fast they were able to master the drills on the speed ladder. We participated in a hula hoop contest, did some Zumba, and ran obstacle courses with the kids as well. We were especially honored when Mission Hospital asked us back next year to participate not only in the San Clemente event but in the San Juan Capistrano event as well. We were also asked to come out as guests to do some demos for the local fitness groups held within our community. All in all the event was a huge success and all the kids that showed up got to have a great time and really learn about eating right, exercising, and staying active. Below are some pics of these talented youngsters as well as our attempts at some of the festivities!<br />
<div style="text-align: left;">
<div style="text-align: center;">
<span class="Apple-style-span" style="-webkit-text-decorations-in-effect: underline;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJqjuQP2WF2so2uQuBOAYM7Rdoh6Nf6coArw2FCOX353t49mclcOGQeS5WJPSGQlbZWTAAe9lvFQ4cqzIx1G1nxGTDInxGfakjqQhfJeNIuqGCqrUnJnv5e0wKuwJAn__buw59pF-GKv4/s1600/DSC03235.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJqjuQP2WF2so2uQuBOAYM7Rdoh6Nf6coArw2FCOX353t49mclcOGQeS5WJPSGQlbZWTAAe9lvFQ4cqzIx1G1nxGTDInxGfakjqQhfJeNIuqGCqrUnJnv5e0wKuwJAn__buw59pF-GKv4/s400/DSC03235.JPG" width="400" /></a></span></div>
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGSeAJE7FGAw0Zyb3MTEPbMoplD7UzEnCX2EKfn6QX94phDEaTRPgfTBnh0vd7KkGnjSsES5nGJhCzM_MSF2_OC13UHTaKzz4mdxYjo6Zb8UQVhbnYxB2QAvPY5-QB80obfe06wQx_-rI/s1600/DSC03232.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGSeAJE7FGAw0Zyb3MTEPbMoplD7UzEnCX2EKfn6QX94phDEaTRPgfTBnh0vd7KkGnjSsES5nGJhCzM_MSF2_OC13UHTaKzz4mdxYjo6Zb8UQVhbnYxB2QAvPY5-QB80obfe06wQx_-rI/s400/DSC03232.JPG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZKqx1NfuSF23q1RueIT42eS6ThzwnYhCnjlOLF_duLrrZLXK96ySa84zWcs4r3SZhLMAiRiiJrbsJWXbPa87yenBrfQ3ZaydNg9crg_7BdCGTd1n4ZAJV78HaMFHC7BpjTaW4Iyq696U/s1600/DSC03238.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZKqx1NfuSF23q1RueIT42eS6ThzwnYhCnjlOLF_duLrrZLXK96ySa84zWcs4r3SZhLMAiRiiJrbsJWXbPa87yenBrfQ3ZaydNg9crg_7BdCGTd1n4ZAJV78HaMFHC7BpjTaW4Iyq696U/s400/DSC03238.JPG" width="300" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgJ2X_Kd1hpRdQwGu6hGV53fKTtQIgaUb4saSrgdbjYXVb5LskL3XRJD7hjc-QKSStaWXgYZm7D2ZMIN5uUgHwsNFVawAtr0LA3nsnzzSl5tirwt2LkPRFHaLGDSpR2nrMZqAm4mCHd7w/s1600/DSC03249.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgJ2X_Kd1hpRdQwGu6hGV53fKTtQIgaUb4saSrgdbjYXVb5LskL3XRJD7hjc-QKSStaWXgYZm7D2ZMIN5uUgHwsNFVawAtr0LA3nsnzzSl5tirwt2LkPRFHaLGDSpR2nrMZqAm4mCHd7w/s400/DSC03249.JPG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgPurz3DP_rTYxvQ9Bm_eid5Eggkt1giYqMUp9m8AhrcmoUsGCNYrAF3TnfuvwRHDft0yDQcnO6P7vLSpZggQTnKOEeSstPAIWNmpFdYUPL7NxI9cLAbxtrZy8nQfxRKXg4-2ZbM2pmTM/s1600/DSC03253.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgPurz3DP_rTYxvQ9Bm_eid5Eggkt1giYqMUp9m8AhrcmoUsGCNYrAF3TnfuvwRHDft0yDQcnO6P7vLSpZggQTnKOEeSstPAIWNmpFdYUPL7NxI9cLAbxtrZy8nQfxRKXg4-2ZbM2pmTM/s400/DSC03253.JPG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzFzHwVu2-_W7Fs2Vj1YtiONp3oQUUDJp4QEKj4HhhA7VEoXhs0Ja0j44d8crkZ6ydww21ucm6LZ6tn5AfoMOgzr9H5xo7Au2rf7JwpnbxRvcaLs_lWXBleo98tcRkoqIFAU4VgA1HOw0/s1600/DSC03269.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzFzHwVu2-_W7Fs2Vj1YtiONp3oQUUDJp4QEKj4HhhA7VEoXhs0Ja0j44d8crkZ6ydww21ucm6LZ6tn5AfoMOgzr9H5xo7Au2rf7JwpnbxRvcaLs_lWXBleo98tcRkoqIFAU4VgA1HOw0/s400/DSC03269.JPG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-56993255108663863192010-11-20T12:31:00.000-08:002010-11-20T12:33:27.016-08:00NFBA Workshop - We Can All Learn Something NewWe recently attended a two day workshop in Newport Beach, CA sponsored by the National Fitness Business Alliance where we were given the ability to hear from well-known, successful fitness professionals from throughout the country. Led by key note speaker Thomas Plummer, who has years of experience in opening fitness facilities, helping traditional box gyms adapt to the ever changing fitness industry, and in helping fitness business owners make the most of their product, the workshop was aimed at giving individuals who own or manage fitness facilities a look into where the fitness industry is going and how to adapt with the changes. In addition to Thom Plummer, we heard Bill Parisi, founder of Parisi Speed School, talk about the obstacles he had to overcome to open his facility back in the 90s and we heard Alwyn Cosgrove speak informally on his opinion on running a fitness facility. On the second day, we were lead by Bill Parisi and representatives of Fitness Anywhere, Perform Better, and Star Trac in a pretty aggressive workout that included a TRX, kettlebells, super bands, undulation ropes, medicine balls and resistance bands.<br />
<br />
Here's what we learned and what we plan to take with us in our goal of opening up a fitness studio that seeks to transform fitness in a way that most people are not used to:<br />
<br />
1. RESULTS are the product (not classes or private training)<br />
<br />
2. Train everyone (from professional athletes to stay at home moms) like an athlete to improve performance in their every day lives<br />
<br />
3. Train the client in a way that they could do the workout on their own if you aren't there - it's not about how many reps they are doing, but rather educating the client about why they are doing an exercise<br />
<br />
Once the workshop was over, we had a bit of time for some fun. Fitness Anywhere held a 40/40 Challenge on the TRX , where you had to do 40 Atomic Push Ups, only 1 minute rest, then 40 Body Weight Rows. Instead of participating myself, I graciously volunteered Adam for the challenge (you'll see why when you watch the video) because I knew if anyone could complete the challenge, he could. He put up a strong fight by knocking out the first 40 Atomic Push Ups in an amazing pace. I was convinced he was going to win. Watch the video to see how the challenge ended...<br />
<iframe frameborder="0" height="344" src="http://www.youtube.com/embed/DxHdtXB-Pxo?fs=1" width="425"></iframe><br />
<br />
Adam did an awesome job representing us in the challenge! He also wants me to make it known that the only person who won the challenge was a former Navy Seal :)BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-41898781173723446522010-11-04T19:58:00.000-07:002010-11-04T19:59:32.324-07:00Expanding Your ArsenalWe posted a video today on youtube (<a href="http://www.youtube.com/watch?v=ZArDpMeBB-k">http://www.youtube.com/watch?v=ZArDpMeBB-k</a>) that showed me working with a new tool that I was very excited about. This of course was the sandbag. After listening to fellow strength and conditioning professional Josh Henkin discuss all of the great benefits of his ultimate sandbag, I was compelled to give this thing a shot. He explained so eloquently how the dynamic loading patterns really encompassed true functional training and how variable load conditioning can really enhance proprioceptive awareness, stability, core strength, and increase intensity substantially. I have to say he delivered on all of these promises. Not only was this tool constructed with superior quality but it offered all of the elements Josh had spoken about. After one workout all I thought to myself was how amazing this tool was and how I couldn't wait to get these into our studio to use them in our classes. Of course I knew that I would need at least 30 days of intimate exposure and self sacrifice with this tool to really become more familiar with it. <br />
<br />
It dawned on me how if you do not keep your hunger up for new knowledge you could be not only sacrificing your own benefits but what you are able to offer others as well. Additionally, it is these new challenges that reignite the passion in what you do... full force. The mastery process of a new tool, how it can benefit other areas you have already grooved, and ultimately how well you understand your craft - that is what it's all about. At times I see trainers fall into the habit of finding certain techniques, certain modalities, and certain equipment choices, deeming them the best and never trying anything else. This can be a fatal flaw simply because as Josh says "this tool is not meant to replace any other tools, it is merely meant to compliment them." This really is important because if you think about your approach to training from a strategic viewpoint, who has the advantage in becoming capable of greater performance: the person who uses one or two tools for everything or the person who utilizes a variety of tools in a way that improve many different aspects of performance? I think that one of the best practices one can have is throwing themselves into new and unfamiliar territory and learning how to adapt to the philosophies and techniques within that discipline. This is where not only improvement, but true self discovery is fostered. All I know is I am excited to be in this profession that I am in and cannot wait to keep learning and improving....every day! BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com1tag:blogger.com,1999:blog-4414244890919291093.post-30175464660239442292010-10-30T13:50:00.000-07:002010-10-30T13:50:32.088-07:00Getting Comfortable with Being UncomfortableWhen you set out to achieve a goal, no matter what it is, it requires moving outside of your comfort zone. While collaborating on opening our studio, we were put in many situations where we felt lost and vulnerable simply because we had never opened up a studio before. We soon realized that we have both been in various situations where we had to dig deep and really challenge ourselves to overcome an obstacle or achieve a goal. Adam has experienced this in training, while Kimberly has experienced this in her career choice, but the one commonality was that by moving outside of our comfort zone, we were able to find the path to success.<br />
<br />
"If there is anything I have learned in my years of training, it is that my greatest progress has come when I have challenged myself to master a type of training that was extremely difficult for me to grasp. Whether it was due to being unfamiliar with the training, not being genetically built for that type of training, or just simply that it had never previously peaked my interest, when I emersed myself in that particular form of training I found the same thing happened every time: I would make significant strength, endurance, flexibility, or aesthetic gains simply due to all of the challenges physiologically that came with working well outside my comfort zone. I am not going to embelish the reality of these persuits by any means and say that the experience was incredibly pleasant. I can however tell you that once I got through the initial 6-12 weeks of adaption to the new and unfamiliar training practices I found many benefits that made the humbling process well worth the discomfort. The period of discomfort had one very obvious benefit, that was pretty instantly realized, and that was self discovery. This one attribute is the one that I feel is most closely linked to personal growth. Taking the time and effort to challenge yourself with something that will produce uncertainty, feelings of inadequacy, and sensations of anxiety will likely produce improvement in many areas of yourself that you don't readily work through. In the pursuit of starting my own business I have realized that this will be a prime environment for discomfort. I am very excited about all of the personal growth and improvement I will experience during this immense learning experience. The best strategy I can have when things seem to feel overwhelming and insurmountable is to continue to focus on the process and learn as much as I can with each new challenge." - Adam<br />
<br />
"I get bored easily and am constantly trying to find different ways to challenge myself and once I mastered one challenge I simply move onto the next one. However, the one time that I was truly humbled by the state of vulnerability I was left in was when I was about to graduate from law school and I realized that I did not want to follow the path of others and take a job at a law firm as an attorney. I realized that I did not want to be a lawyer, instead I wanted to open my own fitness studio. Now many of you (and many others in my life) may question my decision to spend years (and money) in law school only to graduate and open up a fitness studio. I knew that I had chosen the path less taken and I knew this path was going to be bumpy, uncomfortable and scary. But what made me follow that path was my ultimate desire to open my own business and the success that may bring with it. This process has been very challenging, especially since this the first time I have done this, but instead of throwing in the towel and giving up, I have learned to just accept the fact that there are times where I feel overwhelmed, scared and uncomfortable and just move on. I have realized that it is okay to feel those things, in fact it is almost necessary to feel that way, because in order to truly achieve your goals you have to work for it, through the good times and bad. So whatever goal you have, just stick with it and know that it is okay that there are times that you have no idea what you are doing...the payoff will be immeasurable."-KimberlyBT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-52919028128986356822010-10-24T17:31:00.000-07:002010-10-24T17:45:01.169-07:005k Hunger WalkToday we had the opportunity to spend our Sunday doing something truly positive for our community. We participated in the annual 5k hunger walk organized by FAM (Family Assistance Ministries). This fundraiser was assembled for the purpose of raising funds for<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px;"> </span><span class="Apple-style-span" style="font-family: inherit;">FAM's food distribution, rental and financial assistance and the Gilchrist House, a 26-bed shelter in San Clemente for women and children. The weather was amazing and it was great to spend the afternoon walking for a great cause. We made a great contact with Mission Hospital and look forward to participating in both "Play More. Eat Better" events in November to fight the battle against child obesity. Our company is titled Body Transformation Fitness and we are proud to help transform the bodies and health of our clients, but we are just as passionate about doing everything we can to help transform our community as well. Below are some pictures of today's event. </span><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghMI7dHkn9LvW2ypIz6YI-TebYf3l2mXyuCxUJ_2eXIHMn16gnN4B-AsKIeV6D-jlpRsGy2P-KtBE7DC9Ev0FBs7T3f6JZmjJNOE9v0qxQaUVlA_LkJ3JCuyMkT6ASLKptcF-gYgkJ8y0/s1600/DSC02120.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghMI7dHkn9LvW2ypIz6YI-TebYf3l2mXyuCxUJ_2eXIHMn16gnN4B-AsKIeV6D-jlpRsGy2P-KtBE7DC9Ev0FBs7T3f6JZmjJNOE9v0qxQaUVlA_LkJ3JCuyMkT6ASLKptcF-gYgkJ8y0/s400/DSC02120.JPG" width="400" /></a><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG6Tf-OU1P87xD4DB16xxTho6Flhc7SlMDDN2OljOUR-AuFTpnCo42GqCxbI24vuA-JBjlO_c1c2w1NgF794SqLxxRvbyRwqP63Mrxu5-IOBQ3HeL8sH0jEA8KjfXxqS8AKYoLsZxHDwk/s1600/DSC02119.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG6Tf-OU1P87xD4DB16xxTho6Flhc7SlMDDN2OljOUR-AuFTpnCo42GqCxbI24vuA-JBjlO_c1c2w1NgF794SqLxxRvbyRwqP63Mrxu5-IOBQ3HeL8sH0jEA8KjfXxqS8AKYoLsZxHDwk/s400/DSC02119.JPG" width="400" /></a></div>
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzLsvKNFhFk0m3PKlx-h8TrY5cArTGcfLFG07FDeQ61-hxMhDDTw8-yEFOZYyjQLCG2wSGHVDdnqiW3u56pADnuxqWtqBL5S4FaLuFgptQMicgYu0nYQrW-mCCGJCoeXGT7PKIvj4KTjA/s1600/DSC02122.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzLsvKNFhFk0m3PKlx-h8TrY5cArTGcfLFG07FDeQ61-hxMhDDTw8-yEFOZYyjQLCG2wSGHVDdnqiW3u56pADnuxqWtqBL5S4FaLuFgptQMicgYu0nYQrW-mCCGJCoeXGT7PKIvj4KTjA/s1600/DSC02122.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzLsvKNFhFk0m3PKlx-h8TrY5cArTGcfLFG07FDeQ61-hxMhDDTw8-yEFOZYyjQLCG2wSGHVDdnqiW3u56pADnuxqWtqBL5S4FaLuFgptQMicgYu0nYQrW-mCCGJCoeXGT7PKIvj4KTjA/s1600/DSC02122.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzLsvKNFhFk0m3PKlx-h8TrY5cArTGcfLFG07FDeQ61-hxMhDDTw8-yEFOZYyjQLCG2wSGHVDdnqiW3u56pADnuxqWtqBL5S4FaLuFgptQMicgYu0nYQrW-mCCGJCoeXGT7PKIvj4KTjA/s400/DSC02122.JPG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIYiOgaNxkJUEPgGXD8TtBE7mKBg8PZlKZwqIF5rzLQdrD28uow-1tOVNUYacyb_JF-9lrnbTDyJQGpZTQKUzgshhYuBmyGMhY4chSc8VujwE_J24NiprZbuLyFsvDOAfp3axA-UmrJRI/s1600/DSC02132.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIYiOgaNxkJUEPgGXD8TtBE7mKBg8PZlKZwqIF5rzLQdrD28uow-1tOVNUYacyb_JF-9lrnbTDyJQGpZTQKUzgshhYuBmyGMhY4chSc8VujwE_J24NiprZbuLyFsvDOAfp3axA-UmrJRI/s400/DSC02132.JPG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrphDypjmgVmARt7bVFW-N66QBC-MPGDZbNvwZRo2Z4BKAgmkhZGKJ-H5fqBrJvBgwW-R51t6uhexZzOwMwK0moYF0ZrOWtvpuUB2XR5jOtQYYN4POVWkqP9h-PRTMhhuWCcegtkgWKU/s1600/DSC02123.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrphDypjmgVmARt7bVFW-N66QBC-MPGDZbNvwZRo2Z4BKAgmkhZGKJ-H5fqBrJvBgwW-R51t6uhexZzOwMwK0moYF0ZrOWtvpuUB2XR5jOtQYYN4POVWkqP9h-PRTMhhuWCcegtkgWKU/s400/DSC02123.JPG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr29M29i_AQeDlb87zbQlH4Yk2-Mcc8k1x7qw9J0kNsakYKLhJ_gBzDUVH7bbWI0GXpy_WtDl9M0prqx5a3Fxn5dVT0fTLAoEdFsU-tdzKOJ7rvtGP5Qbc_Tzy99V6_gnxPx4hwHacVGw/s1600/DSC02135.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr29M29i_AQeDlb87zbQlH4Yk2-Mcc8k1x7qw9J0kNsakYKLhJ_gBzDUVH7bbWI0GXpy_WtDl9M0prqx5a3Fxn5dVT0fTLAoEdFsU-tdzKOJ7rvtGP5Qbc_Tzy99V6_gnxPx4hwHacVGw/s400/DSC02135.JPG" width="400" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr29M29i_AQeDlb87zbQlH4Yk2-Mcc8k1x7qw9J0kNsakYKLhJ_gBzDUVH7bbWI0GXpy_WtDl9M0prqx5a3Fxn5dVT0fTLAoEdFsU-tdzKOJ7rvtGP5Qbc_Tzy99V6_gnxPx4hwHacVGw/s1600/DSC02135.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; color: black;"></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8aDr7Qh-Ggga0nFD1tp5gs4yGqA0fPACn-Q3zdHBwvrsc-Mgqkp-m2wanEsbxnPWR61YXLKPiiAScpyrdIbpHvqPWSnVdN54KykYNnxfLguoiQwioe2jRdblCf_-KCaYbgS7sAx-yGtI/s1600/DSC02134.JPG" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8aDr7Qh-Ggga0nFD1tp5gs4yGqA0fPACn-Q3zdHBwvrsc-Mgqkp-m2wanEsbxnPWR61YXLKPiiAScpyrdIbpHvqPWSnVdN54KykYNnxfLguoiQwioe2jRdblCf_-KCaYbgS7sAx-yGtI/s400/DSC02134.JPG" width="400" /></a>BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-41590334396435478602010-10-21T20:37:00.000-07:002010-10-21T20:37:30.360-07:00Owner Podcast - Training for Golfers<a href="http://stopchasingpain.podbean.com/2010/10/21/elite-training-for-golfers/">http://stopchasingpain.podbean.com/2010/10/21/elite-training-for-golfers/</a><br />
<br />
Check out Adam's podcast where he discusses strength and conditioning training for golfers and SPX Fitness!BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-23001034656312019822010-10-19T15:54:00.000-07:002010-10-21T13:42:57.374-07:00The Box Gym is DeadAfter years of experience in many different traditional gym facilities, executing my own strength and conditioning workouts along with training hundreds of different clients, I have found one commonality in all of this. I never use ANY machines. In the standard Box Gym you find about 75% of the floor space covered with machines that can isolate, fully support, and simplify the body's movements. This unfortunately is not how the body is designed to work whether you are an athlete or not. The body is a very integrated system of multi-functioning joint structures that are designed to operate together as a unit in many dynamic patterns of movement. Life doesn't demand a greater ability to execute bicep curls, calf raises, quad extensions, and ab crunches. Working in an isolated manner on equipment that provides all the assistance for you mimics no demand in everyday life. The body is continually placed in circumstances where certain muscles are providing work (strength), certain muscles are assisting mobility (movement), and certain muscles are providing stability (protection), all at the same time. So it makes sense that the body should be trained as a unit for the purpose of improving it's capabilities in everyday life.<br />
<br />
This is the basis of what BT Fitness is out to achieve: true harmony within the way the body moves, stretches, stabilizes, produces force, and balances itself. Using equipment like the Proformer, TRX suspension trainer, Kettlebells, Stability Balls, Medicine Balls, and Band Tubing, we can not only effectively improve an endless amount of movement and strength capabilities but also deliver the personalized instruction that allows you to understand how and why all of the application makes sense.<br />
<br />
This brings me to the other issue I see with the traditional "box gym". People get their tour, they sign up for a membership, they get their free 30min slam bam session with a trainer, and then they are on their own among an endless sea of complex designed machines and heavy dangerous looking equipment. Most of the time people get so intimidated, they end up paying however much a month to use the elliptical for 30min 3x a week and maybe do a few of the safer looking machines. On a long term scale this will not equate success. This formula will ultimately lead to frustration, lack of results and sometimes unnecessary injury and a waste of money. <br />
<br />
That's why we at BT Fitness are striving to deliver not only the most effective selection of exercises for performance and health, but also to use equipment that is basic and easy to understand yet capable of giving you a truly significant challenge. We strongly believe that if you transform your fitness... you will transform your body...from the inside out! <br />
<br />
Co-Owner Adam Tombelaine<br />
NCSA: CPT & CSCSBT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com1tag:blogger.com,1999:blog-4414244890919291093.post-5567444226132751572010-10-17T18:19:00.000-07:002010-10-17T18:19:25.217-07:00Lower Body Metabolic Workout Revealed<object height="295" style="background-image: url(http://i4.ytimg.com/vi/Kan9Kq2L10g/hqdefault.jpg);" width="480"><param name="movie" value="http://www.youtube.com/v/Kan9Kq2L10g?fs=1&hl=en_US">
<param name="allowFullScreen" value="true">
<param name="allowscriptaccess" value="always">
<embed src="http://www.youtube.com/v/Kan9Kq2L10g?fs=1&hl=en_US" width="480" height="295" allowscriptaccess="never" allowfullscreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br />
<br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
The reason this workout is incredibly effective for burning fat and increasing lower body strength is it focuses on working all of the big calorie burning muscles around the hips and also combines high intensity sprint intervals as seen in the swing and sprint combo. </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="text-decoration: underline;">Kettlebell Swing X 30 second and 30 yard sprint </span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Coupling a demanding exercise like the kettlebell swing (which not only improves hip & lower body strength but core stability as well) with a heart rate intensive exercise like a short sprint really revs up the metabolism. This circuit is done first in this series because it is the most demanding and requires the most stability so it should be placed at the beginning of the workout to not only get the most benefit out of it but to also reduce any risk of injury. </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span class="Apple-style-span" style="text-decoration: underline;">TRX Squat, Jump Squat, Single Leg Squat, Lateral Jump Squat</span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Moving from this circuit into some slightly assisted TRX lower body training geared toward balance, stability, and single leg strength is a great way to create a well rounded lower body focused routine. The drills performed in this video include the squat, jump squat, single leg squat, and lateral jump squat. These exercises are also done on a timed format so that heart rate and metabolism stay elevated during the remainder of the workout. The set and rest time is kept equal keeping the intensity high and the duration shorter. This entire workout took Kimberly about 35min but her metabolism will likely remain elevated for at least the next 24 hours. </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
We are excited to offer specific instruction on form, technique, and progression at our set to open early next year. We pride ourselves on giving the most focused instruction on these dynamic movement combinations that challenge the body to work outside of it's comfort zone as this is the only way to initiate change. This is the premise of our motto: Transform Your Fitness... Transform Your Body. </div>BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0tag:blogger.com,1999:blog-4414244890919291093.post-30778718607724378822010-10-12T18:28:00.000-07:002010-10-12T18:28:31.899-07:00What are all these videos/photos meant to show you?<span style="font-family: Arial,Helvetica,sans-serif;">A few people have asked "what is the point of your videos and photos?" and we realized that you also may be wondering why all of our videos/photos are shot on a high school football field. Well the truth is that our studio is not ready yet, so unfortunately we are not able to film there. However, we are excited to share with you some of the exercises and equipment that will be offered at BT Fitness once it is opened. These videos and photos are just demos for you to see some of the exercises that you yourself will be able to do in our group classes. Of course, when our studio is ready, we will start filming demos there so you can see the exact layout of our place, but for now we hope you understand our temporary filming location. If you ever have any questions regarding form, technique or exercise progression, please feel free to send us a comment via email or on our Facebook page. Your suggestions/comments are always welcomed and appreciated. </span>BT Fitnesshttp://www.blogger.com/profile/17000958167553085467noreply@blogger.com0