Top 10 Health Benefits Associated with our Program.

“Top 10 Health Benefits of our Functional Fitness Classes”

  1. Intensity: AdventureFit  is a fast-paced, intense workout where the workout can take less than 15 minutes a day because that quarter of an hour is going to be condensed, nonstop movement. It may only be three or four routines, such as burpees, a jog and squats, but the idea is that you keep doing each one over and over through the set time. It’s a concentrated shot of exercise and it burns the system — in a good way. With the warm up,  movement instruction,  workout and cool down you’re in and out in 45mins.
  2. Motivation: The key to our functional fitness program is the intensity, but hidden in that fact is that you’re inherently pushing yourself to do the most you can through each exercise in the workout. Everyone wants results, but not everyone puts in the effort. In a regular gym, it’s easy to cheat reps here and there or sneak a longer break than necessary, but because of how our workout is tailored, there’s no option other than to do your best and give a positive effort.
  3. Time efficient: In a span of 15 or 20 minutes, you may be asked to complete as many rounds of a specific circuit as you can. By the end of it, because of the aforementioned intensity and effort, you’ll have burned more calories than a regular workout.
  4. Building relationships: Often times a gym is just a collection of random people focused on doing their own different exercises. At AdventureFit, it’s community. You’re surrounded by a group of people – even strangers! – who encourage you and help you push your boundaries. Even the people who finish last get a round of high-fives for pushing themselves as hard as they can. Everyone has the same goal in mind: to get in the best shape possible. The camaraderie in these 4 walls is part of what makes this experience so unique.
  5. Dynamic workouts: The workouts are sometimes hard to describe because they are so multidimensional. When you’re doing one of our classes, you’re not just going to the gym to bulk up or to climb steps. This isn’t a basic circuit of weightlifting; it’s a program that mixes many different exercises that push all parts of your body to their limits. Our specialty is not specializing. It’s constantly changing, which keeps your mind and body from getting bored.
  6. Personal coaching: All of our  classes are led by a coach to ensure proper form, provide modifications, encouragement, uphold standards, and occasionally give you a “no rep” when they see you not doing something properly or not giving your full effort. Your coach will become an inspiration, counselor, buddy, nutrition advisor and your biggest cheerleader.
  7. Improved heart health: Your heart rate remains elevated throughout the entire workout, which increases your endurance. In fact, data from an American Council on Exercise study showed that participants’ heart rates while performing a similar workout were elevated to 90 percent of maximum heart rate, which was sustained throughout two studied workouts. Fitness industry guidelines suggest a HRmax between 64 to 94 percent in order to improve cardio endurance. Scientists also found that individuals averaged 80 percent of VO2max, which is the maximum amount of oxygen a person can utilize during intense exercise. Industry guidelines suggest 40 to 85 percent of VO2max for improving cardio fitness and body composition.
  8. Increased joint mobility: This is a result of the varied functional movements involved in a AdventureFit workout – you’re not just doing simple bicep curls, but moving your limbs in all different directions. Also, by learning the proper ways to lift heavy things off the floor and hold them overhead, your risk of injury in your everyday life significantly decreases.
  9. Overall improved health: AdventureFit was created to focus on these major domains: stamina, strength, coordination, flexibility, power, speed, agility, balance, accuracy, endurance. This is achieved by promoting neurological and hormonal adaptations across all of the metabolic pathways in the body. The combination of the vast variety of movements leads to a complete transformation of your personal quality of life.

Lifestyle improvement: Being surrounded by people invested in fitness and health, it is hard to resist giving in to some new life style habits. Before you know it you will be trading your pre-packaged snacks for something whole and real. Rather an meet your friends for lunch/drinks/coffee, you’ll meet at the gym and THEN head out to socialize.

We offer group Functional Fitness Classes,  personal and small group training,  youth Strength and Conditioning and nutritional programs.

Eliminate Hip, Low Back and Lateral Knee Pain by Getting your TFL Muscle (Tensor Fascia Latae) to Chill Out.

When we force our TFL muscle (Tensor Fascia Latae) to work overtime, it cops an attitude fast. We wind up with misleading chronic pain and weakness that makes us think there’s something wrong with our hip, low back, knee or even the piriformis. But the real drama queen is the TFL, the primary culprit in the dreaded “IT Band Syndrome (ITBS).”

ITBS is an overuse injury caused by repeated trauma instead of a single incident. The muscle involved runs all the way from the top of the hip down to the outside of the knee, so it’s responsible for multiple actions at multiple joints.

The TFL, or Tensor Fascia Latae, is a small muscle found on the outside of the hip. The primary function of the TFL is to help stabilize the hip and pelvis. It also contributes in movements such as raising the leg out in front, taking the leg out to the side and turning the leg (with a straight knee) so the foot points inwards. The TFL attaches into the top of the pelvis and inserts further down the leg, into a band called the Iliotibial Band (IT Band), which acts as a long, thick tendon.

Symptoms of TFL pain include:

• Pain which may refer down the outside of the thigh

• Pain in the outer hip

• Pain when lying of the affected hip

• Increased pain when weight bearing on one side

• Noticeable pain in the hip and outer thigh when walking up or down stairs/hills

• Pain in the lower back and SIJ

The main cause for TFL pain is overuse and compensation for weaker surrounding muscles. Pain occurring in muscles is often the result of the muscles compensating or working much harder than they were made to work. This compensation occurs due to surrounding muscles being dysfunctional due to inhibition or weakness.

The TFL may also become overloaded with repeated use in the following situations:

• Cycling, swimming, kayaking

• Walking and running

• Excessive sitting, driving or kicking

• Standing with a swayed back

• Wearing high heels too often

• Sleeping in the fetal position

• Meditating with crossed legs

Common problems associated with TFL pain include:

Hip Osteoarthritis

If a person is suffering from TFL syndrome studies indicate they are more likely to develop hip osteoarthritis on the affected side. This may be due to the new biomechanics resulting from the TFL pain, which then places excess stress and strain on the structures of the hip joint. This stress and strain ultimately leads to early onset degeneration and inflammation of the hip structures, resulting in conditions such as osteoarthritis.

Tension and tightness

Muscle pain is often associated with tense and tight compensating muscles. These muscles are in this state due to the ‘high alert’ issued by the brain. If a muscle is on ‘high alert’ and ready to spring into action at all times it will have an increased muscular tone and feel like it is unable to fully lengthen. If this muscle remains in this state, unable to relax and recover, it will become chronically tight and shortened. Poor postures, positions and movements may also contribute to TFL tightness.

Knock knee (valgus) posture

Due to the TFL being an internal rotator of the hip, meaning it helps twist your thigh inward from your hip joint, it can become shortened and tight resulting in a position called ‘knock knees’ where one or both of the knees are internally rotated.

Anterior pelvic tilt

Another posture that may result from a tight TFL is anterior pelvic tilt, or bilateral tightness. This abnormal posture is possible because the TFL is a hip flexor, which means when TFL pain and tightness occur bilaterally (on both sides) in standing the legs are anchored thus TFL tightness pulls the front of the pelvis where it originates down, resulting in anterior pelvic tilt.

Lateral pelvic tilt

On the other hand, when tightness of the TFL is unilateral, or only occurring on one side, it can pull that side of the pelvis down, resulting in what looks like the pelvic dropping to one side.

• Stretching and Strengthening

Initially the best form of relief from TFL pain includes resting from aggravating activities. Gentle exercise, stretching and strengthening is important in assist to relieve pain and can help speed up your recovery. Gentle stretching may decrease the pain associated with TFL pain by encouraging circulation and blood flow to tissues, reducing muscle stiffness and spasm. Secondly, correcting muscle imbalances and building strength in the hip region is important in helping to reduce the demands and stress on the TFL, and subsequently reducing TFL pain. Your Soft Tissue Occupational Therapist may recommend a stretching and strengthening regime, which you will be able to do at home. It is best to consult your Soft Tissue Occupational Therapist before engaging in this program to avoid further aggravating your TFL pain.

Stretches that may help to relieve TFL pain includes:

• TFL stork standing stretch:

To do this stretch, stand beside the wall and place your hand on the wall to support the body. Raise the leg that is closest to the wall and bend the knee and place it on the other leg right above the knee to be in a stork standing position. Place your other hand over the TFL that you are going to stretch. Then while standing on one leg, slowly bend toward the wall. Keep your leg still and bend the torso. You should feel tension force over your TFL. Hold it for 15 – 20 seconds.

• Outer hip stretch:

Lie down on the floor on your back. Cross your left foot over the right knee. Keep your left knee bent. Then using your right hand, pull and push your left knee across your body. It is highly important to keep your left shoulder on the floor. Hold that position for 10 – 20 seconds.

You may also use a foam roller to stretch and release the TFL, for this lie down on a foam roller on your right or left side in a way that foam roller is placed on the upper lateral aspect of the thigh at the level of your side pocket and one inch below to your anterior iliac crest. Then place your opposite leg in front of your right leg. Support your body with your elbow on the floor. Then start moving slowly up and down on foam roller from your anterior iliac crest level to one third upper part of your thigh for 5 – 10 seconds. Swap legs.

At ADVENTUREFIT our highly trained Corrective Exercise Specialist will use a dynamic approach to help treat your injuries, conditions or any concerns you may have. You can make an appointment today by calling 843.284.3029 or email: Darrin@adventurefitnmb.com

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5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll   experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

Is Boutique Fitness Right for Me?

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.

 

In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.

 

“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR

 

The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.

 

Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.

 

These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉

 

Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”

 

These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.

 

If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.

 

If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.

 

If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.

 

If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!

 

To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.

 

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

 

I can already hear the objections rising up so let me explain why.

 

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

 

“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger

 

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

 

And life goes on.

 

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

 

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

 

You might think it’s too late (it’s not).

 

You might want to try, but feel that you strayed too far (you haven’t).

 

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

 

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

 

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

 

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

 

So what are you going to do?

 

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