January Jogging

That’s what many people tend to associate with “getting in shape,” and that association is not without good reason.Running is a convenient form of exercise that requires no additional equipment other than proper shoes, and the intensity level of which is easily managed. Cardiovascular exercises, like running, have many long-term health benefits when they are performed regularly. However, many people also associate running with immediate weight loss, which may lead to disappointment when all that exercise fails to add up in pounds coming off.Think back to your high school P.E. class. Not the sit-ups, but the actual class time. Do the words “aerobic” and “anaerobic” ring a bell? Aerobic exercise is your cardio.

During an aerobic workout, your body relies on oxygen. Though running and similar exercises do burn fat stores as fuel, they do not do so in amounts that result in obvious or immediate fat loss.

While an aerobic workout does raise the body’s heart rate and, consequently, increase its metabolic output (read: calories burned), it does not efficiently target fat stores.

Translation: yes, running burns calories and burning more calories will eventually lead to weight loss. However, if you want to trim down quickly, you need to do two things: exercise in a way that leads to heightened fat burning, and most importantly, adopt a healthy diet.

HIIT – or high intensity interval training – equates to short bursts of anaerobic activity performed in intervals with small breaks in between, and is more effective than steady-state cardio for burning fat. It isn’t one hundred percent clear why this type of exercise is more efficient for fat loss, but it may have to do with the lasting effect of high intensity interval training on the body.

However, even with high intensity training, the real key to trimming down is diet. No, this doesn’t mean can’t ever eat pizza again, but adopting a healthy diet with a prevalence of fruits and vegetables and good old-fashioned water will not only help you reach your weight loss goals much more quickly, it will also result in higher energy levels all around.

But let’s come back to that running thing. You might wonder if there is a point to running anymore, but regular steady-state cardio exercise actually produces several positive effects on the body and mind that other types of training and diet alone do not.

Perhaps most importantly, steady-state exercises increase cardiovascular health. Essentially, greater cardiovascular health means that the heart can pump a greater volume of blood through the body with each heartbeat. This results in a lower heart rate, which means that the heart isn’t working as hard to do the same amount of work.

Furthermore, most of the body’s physical functions (such as digestion and breathing, walking and standing, etc.) rely heavily on the aerobic system. All in all, a better cardiovascular system means better health and a more functional body in general. You can even lay to rest the fears about joint damage. According to an epidemiological study by Donna M. Urquhart et. al., running can actually strengthen your knees. Added bonus: performing steady-state cardio exercises like running on a regular basis can also decrease stress. (If you’re interested in the science behind it, The Week features an article that summarizes a cognitive study on the subject that was published in The Journal of Neuroscience.)

The takeaway? Sure, there are better ways to burn fat than simply running on a regular basis. However, if you want to increase your overall health, don’t forget to combine your diet and high intensity training with steady-state cardio and throw on your running shoes a few days a week.

You will have better cardiovascular health, reduced stress levels, and stronger knees, which will have a positive impact on your high intensity training as well.

How to Fix Your Lagging Motivation

1. Set goals, and constantly remind yourself of them.

Whether it’s getting a new PR on squats or beating your last 5K time, it is vital to have a specific goal in mind. It has been proven true time and time again if people remind themselves of what they eventually want to accomplish in their fitness journey, they will succeed. Try writing down your goals in your planner or on sticky notes that you can place in your bedroom or bathroom; this way, you can visibly see the goals you’ve set, which means more accountability on your part.

2. Just move; no sitting!

It’s common that a workout regimen falls by the wayside during the holiday season. There is family coming in, Christmas parties to go to, and holiday shopping that has to get done. However, an effective workout does not mean you have to miss out on all these events. There are tons of at-home or outdoor workouts that literally need no equipment and are just as beneficial as a regular trip to the gym. Just search “at home workouts” on Pinterest; there are numerous workouts for men and women that compliment any goal, and many of them are under 30 minutes. If all else fails, try some burpees during the commercials of your favorite holiday movie.

3. Workout time= Social time

It is so much easier to enjoy working out if you have a partner/ partners. What perfect way to spend time with your folks than to invite them to take a walk around the neighborhood. You’ll get quality time with those who matter most and will forget you’re even burning calories.

Reward yourself.

There is little that motivates better than a reward. The holiday season is full of things to reward yourself with for working hard: an extra slice of pumpkin pie at Christmas dinner, new shoes at the after-Christmas sales, or even things that money can’t buy, like knowing you’ll be with family and friends and enjoying time off school and work. Either way, working towards small rewards along the way keeps you motivated and able to see success in your future.

Punch Away the Pounds

As Baton Rouge heads into the thick of summer, gym attendance tends to drop as fast as temperatures rise.

Gabe Miller thinks he’s found a solution.

Miller is owner of UFC Gym on Perkins Road, which is celebrating its second annual “Punch Away the Pounds” event, a 60-day effort to keep members in shape and motivated to continue working out. All proceeds will go to the Baton Rouge chapter of the Cystic Fibrosis Foundation in an effort to fight the life-threatening disease

“This was our way to keep people motivated,” Miller said. “We want to keep people coming into the gym, we don’t want them to put all this work in and just lose it all during the summer.”

The guidelines of the event are simple: members can earn points by attending scheduled workouts or classes, taking on daily challenges, and measuring improvement from first to final assessment. Prizes for those who score the most points include $200 cash and one-week guest membership cards for the gym.

Miller has been working out his entire life, raised by parents insistent on staying fit but having fun while doing so. When he saw numbers at the gym dwindle in the summer months, he began to worry not just about the business, but the fitness of the people his gym serves.

“It’s not always about making money,” Miller said. “I need to make a living of course, but it’s the atmosphere and the people that make this so special to me. The people are the biggest asset to this gym.”

Miller believes what truly makes PATP a success is the same thing he thinks separates the gym from others: the environment. Miller says members are open and social with everyone, far different from the solitary environment Miller has found in most gyms.

Morgan Simpson, UFC Gym staff member and PATP participant, agrees with Miller. Simpson began going to the gym last October and joined the staff only two months later. Now, Simpson estimates she spends 50 hours a week at the gym—half working, half working out.

“This isn’t just a gym where you just go and go into your own world for your workout,” Simpson said. “You’re in a community of people who are all taking the same class. You feel a real bond here, and you just don’t see that in many gyms you go to.”

PATP’s biggest addition is its fight against Cystic Fibrosis. UFC Gym has partnered with Anna Betts, co-host of radio show “Condon Uncensored” on 98.1 and a gym member herself.

Betts works with the foundation’s chapter and helps run a fundraiser for fighting the disease called “Capital City’s Finest.” While brainstorming for ideas to raise money, it didn’t take long for her to begin talks with Miller about PATP.

“For me it just shows the integrity of the gym and the whole family mentality,” Betts said. “For Gabe and the gym to be willing to do so much, coming up with ideas while I came up with ideas, it just shows UFC is willing to support their members and give back.”

The fitness challenge began on June 15 and runs until August 13, with members able to participate at both UFC Gym locations, on Perkins Road and South Sherwood Forest Blvd.

Technique tips for a safe and effective bench press

There is one exercise that is the true measuring gauge of upper body strength: the bench press.It is a compound exercise utilizing the chest, shoulders, and triceps simultaneously. The bench press is one of the first exercises many people learn when they first begin working out with weights. However, many people do not learn the correct form and injuries can happen very quickly while performing this powerful exercise.
The main objective in safe bench pressing is preventing the shoulders from primarily bearing the load of the weight being lifted.
A common technique mistake during the bench press is flaring the elbows out throughout the exercise. The correct position of the elbows is tucked in at a small angle closer to the sides of the body.
This slight adjustment in elbow position shifts the pressure of the weight from the rotator cuff of the shoulder to the triceps and chest muscles.
Another common mistake that can be seen from time to time in almost any gym is bouncing the barbell on the chest during the exercise.
This is extremely dangerous. With enough weight the barbell could impact the sternum bone of the chest and possibly fracture it and/or any surrounding bones.
In order to get the most muscle stimulation lower the barbell down to about one to two inches above the chest in a very controlled and smooth fashion. This will ensure a safe and productive set of repetitions.
It is very important to keep the body straight on the bench while performing the bench press. The tailbone should never come up off of the bench.
In powerlifting competitions many athletes will arch their backs to an extreme curve to generate more leverage during the lift, but for maximum muscle growth and stimulation the chest, shoulders and triceps must push the weight without the assistance of any other muscles.
A great technique to help maximize performance on the bench press is to exhale as the weight is pushed up. This will keep the airflow consistent through the body while also relieving tension.
The grip width of the bench press depends on what muscle is being targeted along with the shoulder and elbow comfort of the person lifting the weight.
For more triceps development, utilize a closer grip press. You will need to lighten the weight compared to the wider grip sets that target the chest and shoulders.
The bench press is a perfect exercise for performing a “Pyramid” set. A Pyramid is a number of sets that starts light with higher repetitions and then progressively gets heavier while simultaneously decreasing the number of repetitions. The weight is then decreased each set as the reps get higher again.
Pyramid sets are great for strength, mass, and power. They push the muscles to rise to the challenge of heavier weight and then exhaust the muscles as the amount of weight progressively is lowered.

Geaux CrossFit

The panting begins just after 5 a.m., then the sweat forms. A middle-aged man powers through 10 bench press reps; the bar clangs as he returns it to its holster. Another jumps rope, the rope whistles as it beats the concrete floor. Music blares in the background drowning out the sound of an occasional scream or roar. At the center of this chaotic symphony is Geaux CrossFit co-owner and coach, Amber Leonard.

She manages a smile as the class of about 15 or so adults catches a break while heading to the next circuit of workouts. For Leonard, it’s another day of doing what she loves—just another day of coaching CrossFit.

To some, it is an intense workout fad. To others, it is a proven form of fitness. Call it what you may, but the CrossFit movement has sprouted rapidly, from its roots in California in 2000 to now 7,000 locations—or boxes as they’re called—nationwide. Geaux CrossFit located on American Way near Coursey Boulevard is one of seven affiliated gyms in Baton Rouge.

So what exactly does CrossFit entail?

According to their official website CrossFit aims  “to forge a broad, general and inclusive fitness.”

“It just means we’re putting your body through ranges and motion like you do in your everyday life,” said Leonard, who has coached for a little over four years now. “All of our workouts are for time that’s what gives us the sport aspect. Your opponent is the clock and that gives us the competitive aspect.”

But the competitive aspect is not what attracted her to CrossFit. She, like so many other people, just wanted to look good in a pair of jeans.

“I went to go put on some jeans I had worn since high school and they were way too tight. And as a lady, I had a small meltdown and decided to get into shape.“

A friend suggested trying CrossFit, and, after some research, she found a gym in Baton Rouge.  As a result she met Johnny Blount, co-owner and founder of Geaux CrossFit, and with a semester remaining at Southeastern, she left behind a scrawny figure for good.

Now four years later and sporting a physical build, it is evident that CrossFit has paid off for Leonard.

She said the hardest task for beginners is getting through the introductory work: a 500-meter row, 40 air -squats, 30 sit-ups, 20 pushups and 10 pullups. For Morgan Johnson who joined back in 2012, it was no small task.

“It took me almost 10 minutes and I almost passed out,” Johnson said.

He added that he started seeing benefits within two-four weeks of working out.

Outside of the physical gains, Leonard said one hidden benefit is helping to build mental health and toughness. There are many studies that show a correlation between working out and mental health. Among other benefits, exercise helps to reduce stress, boost memory and self-confidence. Leonard said there’s just a feel-good aspect about working out.

“It releases certain hormones that make us feel good. Though you may feel horrible while you’re working out, the after effect is much better. You face yourself with a challenge that you never thought possible, then you overcome it. Repeating that process over and over builds confidence, it builds courage, ” Leonard said. “It’s a stepping-stone to something greater and larger. You know at first you might start working out because you want to lose five pounds but then you’re working out because you felt better at work. And so you start to see that shift.”

She added exercise is a doctor-prescribed remedy for several of her gym members who do suffer from depression.  For Leonard, most rewarding part of the job is seeing CrossFit transform a life.

“Seeing a person lose 100 pounds, I’ve seen it. Seeing a person with a degenerative hip do a full squat, I’ve seen it. That’s why I got into this,” she said.

But CrossFit isn’t without its challenges. Outside of an occasional ache or pain, she said the most difficult task is being personable and ready for any challenge that might walk into the gym on a given day. She’s coached the elderly, blind, and physically impaired.

Another obstacle is challenging the misconception that doing CrossFit will hurt you.

And as far as those competitions go, like the CrossFit games on ESPN, they are totally voluntary.

“In CrossFit we have people who use CrossFit to bring out that competitiveness in them, give them goals. That’s a bit different. Those or genetically gifted, cream of the crop athletes.”

She stresses that CrossFit isn’t the only answer when it comes to working fitness.

“It doesn’t have to be CrossFit, it just has to be something… But choose CrossFit because it’s giving you the most attention for your money without having to spend the astronomical cost of personal training. Is CrossFit isn’t for everybody? No, but anyone can do it.” Leonard said.

So if you ever step foot at Geaux, expect to workout, to sweat and to form friendships, with Leonard somewhere at the center of it all.

Maximize your workouts with kettlebells

If you are looking to start working out in the convenience of your own home, a local park or anywhere that does not require much equipment, then your best bet for a great full body workout is to invest in a few kettlebells.The advantage to working out with kettlebells is that they can be used to perform metabolism boosting combination exercises with a comfortable grip due to their large handles.One such exercise is the “Figure 8.”  In this exercise you begin by standing with the feet a little wider than shoulder width in a squat stance.Bend the knees just enough to allow room to pass the kettlebell through the front of the opening between the legs with one hand while the other hand receives it from behind the legs.

Alternate the hands making the kettlebell move in an “S” pattern for each side. Completing each side will make the full “Figure 8” path of the kettlebell.

Another advantage to using kettlebells is that they are a very safe way to incorporate ballistic training into your workout routine.

Ballistic training is defined as strength training performed with controlled but fast motion with power. The large handle and balance of a kettlebell make ballistic training with the equipment extremely effective.

A great ballistic exercise for hamstrings, lower back and overall core is the kettlebell swing. It is a great calorie burning movement.

One of the most important aspects of the kettlebell swing is the joint at which the body bends. Many times the spine is bent during the exercise. This is incorrect and harmful.

The correct way to perform the exercise is to use the hip hinge to bend the body. This will keep the lower back in alignment throughout the movement.

The best way to lock into a hip hinge is to slightly bend the knees as if you are doing a partial squat. Let the chest go forward while keeping the glutes high.

There should be no bending of the spine whatsoever. The shoulders and back remain straight with no rounding or curving.

To perform the kettlebell swing motion hold both hands over the handle of the kettlebell and swing it upward with straight arms. As the weight of the kettlebell comes down let the hip hinge bend the body in a very fluid motion.

Try to keep the kettlebell as close to the groin as possible as it swings downward. Let it swing back between the legs a good bit to engage the hamstring muscles effectively. It should feel similar to hiking a football.

Another great exercise for toning and burning calories that can most effectively be done using a kettlebell is the tactical lunge.

Basically a tactical lunge is a regular forward lunge stepping forward and bending both knees at 90 degree angles combined with the motion of passing the kettlebell from one hand through the opening between the legs to the other hand receiving it on the other side.

Alternate sides as you alternate legs with tactical lunges. By adding the motion of passing the kettlebell through the legs the oblique muscles are worked out to help tone up the sides of the abdominals.

As with regular forward lunges make sure to keep the shoulders and chest back and maintain good posture throughout the movement.

These three exercises are excellent additions to any full body workout program. They incorporate movements that are new for the body and will help accelerate your results.

Kettlebells are relatively inexpensive and can be purchased at almost any store that sells sporting goods. They last a lifetime and do not take up much space.

Start using this amazing piece of equipment and see for yourself why they have become a new standard in fitness!

Sammy Cusimano is the founder of Genesys Training based out of New Orleans, Louisiana, and has been a professional trainer since 2001. His experience with training clients ranges from competitive athletes to senior citizens. Cusimano’s goal as a trainer is to help clients safely reach their fitness potential and become the best version of themselves for overall health and wellness.

Fitness tips for workouts with a partner

Team work makes the dream work”- this old saying rings true for many things, fitness included.  A duo of two people working out together, supporting each other, and mutually pushing one another is a great framework for success with achieving results.

Not only does having a great partner give you a mental edge but it also opens up new options of exercise techniques that cannot be performed alone.

Working out with your spouse, best friend or a relative will give you the motivation to push harder knowing that you are accountable for finishing each set with your partner right there watching or doing the same exercise.

Military training is designed to increase physical capacity and aptitude by not only pushing each individual’s body, but also creating a team-driven mentality. It truly is amazing what the body and mind can achieve when there is the concept of a team depending on a certain outcome.

Take this team-driven mentality to the gym when you work out. For many people having a partner gives them the discipline to make sure that they show up and not skip when they know that their partner is waiting for them.

If you need to revitalize your workouts or you just need the extra push to get in a good groove of working out this spring and summer, then get with your partner and start making goals together that you want to achieve as a team. Watch how much more fun and fulfilling your workouts will become!

Here are five effective exercises for partner workouts:

Trade-off curls – Each person will stand facing each other while one person holds a barbell of medium weight in the regular position for arm curls.  The ultimate goal for the team is 100 repetitions. Each person does a set of as many as they can with good form and then passes the barbell to their partner for them to begin their set. As soon as the grand total is reached the series of sets is complete.

Back-To-Back Twists – Each person sits on the floor with their backs touching. One person begins by holding a medicine ball and twisting to one side as they pass the ball to their partner who twists as well.  The team goal is 100 total. After reaching 50 repetitions on one side, each partner can switch directions and perform 50 twists on the other side.

Friendly Pushups – Each person begins in a pushup position facing each other.  Both descend at the same time and at the full extension of the arms they slap hands with their partner. The split second that it takes to slap hands is an isometric tensing of the muscles that keep the body balanced and in alignment. The two partners alternate hands every repetition until they reach their desired number.

Leg Throwdown – This exercise is a classic from Physical Education class. It is still one of the best lower abdominal and hip flexor partner exercises.  One person lays on the ground with their legs straight up. Their partner stands with their feet straddling the sides of their partner’s head while they push their partner’s legs in a downward motion.  It is up to the person lying on the ground to make sure that they do not let their legs touch the ground. Alternate for sets of 10-12.

Medicine Ball Burpees – One partner holds a medicine ball close to their chest to begin. First, they will squat and then crouch and touch the ball to the ground. Then they will shoot their legs out straight behind them. Next, they tuck the knees in quickly and explode up with a jump while still holding the ball. Then they pass the ball to their partner who does the exact same thing. Repeat back and forth for a combined total of 20 repetitions.

Sammy Cusimano is the founder of Genesys Training based out of New Orleans, Louisiana, and has been a professional trainer since 2001. His experience with training clients ranges from competitive athletes to senior citizens. Cusimano’s goal as a trainer is to help clients safely reach their fitness potential and become the best version of themselves for overall health and wellness.