Paul Planters

Wes took the day off yesterday, subbing for him was the Planters Peanut Guy. He said his name was Paul Planters. His training methods were eerily similar to those of Wes but his dancing ability was exponentially better.

The Collective

Short video of SWIF Coaches in action...

SWIF Movement of the Week

Try to incorporate the following exercise into your training regimen for a stronger trunk and upper body. The Shoulder Tap Push-Up can be used as a core and upper body warm-up, or simply as an exercise to strengthen the hips, abdomen, low back, chest, shoulders and triceps.

Begin by assuming a push-up position with your hands and feet shoulder-width apart. Keep your trunk tight-don't let your hips sag and don't stick your butt in the air.

While maintaining this position touch your left shoulder with your right hand. Pause for 1 second. Now bring your right hand back down to the ground and alternate-touch your right shoulder with your left hand. Be sure to keep your hips as stable as possible and your chest fully facing the ground. Try 8-15 repetitions each side. For added difficulty, perform a push-up after you tap each shoulder.

Sean Snyder - Savvy Feet

Sean "Little Snyderman" Snyder has been improving steadily since he began training at SWIF. Seans sport of choice is running. He has completed two half-marathons in the past few months. His last race he posted a time of 1 hour and 33 minutes- 1st in his age group and 15th overall! Inpressive. Even more impressive is his focus and dedication to living a healthy lifestyle, always seeking out the best ways to train and eat. He has a blog dedicated to his pursuit of fitness perfection, where he frequently posts about his training and shares some good recipes, many of which he creates.

savvyfeet.com

The Science of Rest!

When considering crucial components of a conditioning
program, what comes to mind first? Is it strength
training? Aerobics? Core exercises? While hopefully
all of these choices came to mind, what you may
not have considered is the most commonly over looked component of
an exercise program: Adequate Rest and Restorative measures.

I'm sure you hear us talking about our SHY program (that's Smokin' Hot Yoga!) all of the time to various clients and current members.

It has become a vital asset to our facility and a key component to our Restoration.

Proper rest is a fundamental part of our Conditioning Principle
as well as an overall healthy lifestyle. The stress placed on your
musculoskeletal and cardio-respiratory systems during exercise is
what actually stimulates adaptations and improvements in these systems—
increased strength, gains in lean mass and aerobic improvements.

However, the actual adaptations take place when you are
resting. If you are not experiencing adequate sleep, you are not going
to maximize the potential benefit of your training.

Generally, 48 hours of rest is needed between intense bouts of resistance
training to ensure that musculoskeletal tissue has fully recovered
and you are able to perform at your best. This rest period does
not always apply to cardiovascular exercise, but caution should still be
applied here. A little common sense goes a long way.

Listen to your body! If you are experiencing a nagging pain or discomfort in a muscle or joint, rest is most likely a better alternative to exercise.

Go here and learn more about SHY and the class descriptions!

http://www.stickwithitfitness.com/shy.html

And if you don't think you are flexible enough to start practicing or if you think yoga is "whimpy"! Tell it to the BIG GUY!!

http://tiny.cc/MZD2K

SWIF Turkey Trot Coming Soon!!

We are 7 weeks away from the 9th Annual "Before-You-Eat-A-Lot Turkey Trot", which is held every Thanksgiving morning at North Park. This is a 4.4 mile walk/run around North Park presented by SWIF and benfefiting the American Diabetes Association. For those of you who have not been training hard enough, now is a good time to start pounding the pavement to get ready for this year's race. Go to stickwithitfitness.com to register.