Upgrade Your Planks!

Coach Robert does an excellent job showing us how to progress our planks. Here are just a few variations that we use at the gym!

 

1. “Hardstyle” Front Plank – The “secret” here is to first start from the heels and drive the heels together.  This small movement ensures the feet are together and that you are beginning to “pressurize” the entire body, from your toes to your nose!  Then drive the knees together (this will help turn your leg muscles “on”) then drive your elbows through the mat and down towards your ribcage, engaging all of your upper body muscles!

Once you get into the “Hardstyle” position, don’t attempt to hold this for more than 10-15 seconds maximum.  The goal of this position is to turn on as many muscles as possible and to get a maximal co-contraction of the ab muscles!  This is not where you try to hold a plank for up to a minute or longer, then this drill no longer becomes useful.  You can, however perform 3-5 holds for 10-15 seconds at a time and reap amazing benefits here.

Really focus on maintaining a neutral spine – the best way to describe a neutral spine is when you are standing, you want to have that same curve in your back as when you are in a plank – not too much curve (hyper-extending) and not a big loss of curve (flexing).

2. Front Plank with arm reach – As a progression, the goal here is not to rotate, while maintaining a neutral spine while taking an arm off the ground. The feet can be about shoulder width apart.

You can progress how long you will hold the arm off the ground – we like to start with 2-3 seconds at a time, and 5-6 repetitions per arm.

3. Front Plank with leg reach – The goal here is to barely lift the leg, while driving the heel to the wall behind you, not the toe.

All of the same progressions apply as the arm reach!

4. Front Plank with arm and leg reach – This progression is one we don’t use too often at the gym, as it is a big progression from just lifting one arm or one leg. Now the goal is to reach with the opposing arm and leg while pretending to keep a glass of water on your back!  Do not attempt this progression until you have become perfect with the arm reach and leg reach exercises.

Give these plank progressions a try, and you will never get tired of doing planks!

How to perfect your Push-up and Row!

Today  we have coach Elena helping us with our technique and form with the TRX Row and the TRX Push-up. These are two great upper body movements we use at the gym everyday, and we wanted to share with you the best way to perform them!

1. TRX Row – Common fault – Not maintaining a “plank” position during your row, or what we like to call the “floppy fish!”

Correction – Keep a straight line from your toes to your nose, while focusing on slowly driving your thumbs towards your armpits. PRO-TIP – Pretend you have a piece of plywood behind your back. Don’t punch your elbows through the plywood, just tap the board. Also, you can pretend you have a pencil between your shoulderblades and you want to “pinch the pencil!”

2. TRX Push-Up – Common fault – The elbows flaring out away from the body causing the shoulders to “shrug” towards the ears.

Correction – Focus on rotating the handles ever so slightly towards your rib cage, allowing the elbows to draw in at about a 45 degree angle from the body. When done correctly, as you lower in the push up, it should feel exactly the same as the pulling position of the row – driving the shoulder blades together and down and back!

Dan Bailey shares how his failure turned into success!

Epic Fitness Member, Dan B. joined our Precision Nutrition Coaching Program 3 months ago, and he wanted to really highlight how his past failures have lead to some amazing successes!
Before he joined the program, he had done pretty much all of our shorter time-based challenges with huge success, but he couldn’t figure out a way to sustain the results.
What he found in the Precision Nutrition Program was a sustainable way to change his habits over the long term, without having to worry about getting on a “diet” at all!
Dan is a perfect example of how just the act of “showing up” every day and not quitting, even if you are struggling in the process, can lead to huge success over the long term.

Dani’s Epic Journey

We are so excited to be sharing the story of Dani R.

Dani started her journey with us almost 1 year ago during our “Drop 2 Sizes” transformation program.  What she got out of the program was so much more than fat loss.  In her own words:

“The past 8 weeks have definitely been a journey! There were many ups and downs but looking back I can see how all of the downs helped guide me and make me stronger to climb back up. I think the biggest thing I learned is that we are all on a journey and the journey never ends.

I have spent a lifetime comparing myself to other people-she’s skinnier, he’s stronger, she’s healthier, he’s faster, she’s more determined, he’s happier. Over the past few weeks I’ve still been comparing myself to others but what I’m starting to realize is we are all different and everyone journey has ups and downs and no one has reached the end if we are still living. This has helped me to realize I’m never going to reach the “end “goal. I’ll achieve goals for sure, but I will always have something else I want to achieve on the horizon. And now I’m starting to get it, that the journey is the thing. It’s about being happy someday, its than being on the journey and working towards something is the ways to be happy.

Do I still have fitness goals? Do I still have inches of fat to lose? Yes! Can I still treat my body with more respect with the foods I consume? YES! But I’m starting to realize I achieve my satisfaction and happiness I hoped for at the “end” not at the end but in every workout, in every meal prep, in every time I say no to the sugary treat I don’t really need, I feel happy at the gym when I ‘m around other people who are also on a journey.

It’s my life, my journey, my choice. I chose to keep moving forward, I choose my choices and I choose health and happiness all throughout my journey.

I choose to celebrate every day of my journey by being active participant and architect of my journey with the choices I make, every day.”

Are you ready to start with a challenge, get a kickstart with your routine be an active participant and architect of your journey?  The “Drop 2 Sizes” Challenge can be a perfect solution for you!

Check out more information and apply below and see how you can make sustainable change for the long term!

Learn More!

MaryLynne’s Epic Journey

We are so excited to share the story of Epic Fitness Rockstar member, MaryLynne! MaryLynne is a true example of why so many people need a “challenge” to get started.
The reasons she did a challenge to start was to:
– Stop feeling sluggish
– Start a new routine, and become re-invigorated
– Have a coach to design a plan, so she didn’t need to think about what to do
The reasons she keeps coming back after almost 4 years is because:
– She continues to see RESULTS!
– She now has energy
– She feels great about herself
– She doesn’t want to stop
– It is fun, and the members, the coaches and the community are amazing – it is like a family!
– She is no longer pre-diabetic!
– She wanted to feel better than how she had been feeling, and now she does!
What MaryLynne realized is once she made working out and healthy habits a daily routine in her life, she made a decision to never quit! Check out below what keeps MaryLynne coming back and also her advice to anyone on how to get started.

Are you ready to start with a challenge, get a kickstart with your routine and see where it takes you?  The “Drop 2 Sizes” Challenge can be a perfect solution for you!

Check out more information below and see how you can make sustainable change for the long term!

Learn More!

Stacey’s Epic Journey!

We are so excited to share the story of Epic Fitness Rockstar member, Stacy! Stacy started with us having a passion for rock climbing, and knew she needed to get stronger to be able to climb with more strength and stamina.
What Stacy realized is once she made her workouts a priority, they became a habit and a regular part of her day! Check out below what keeps Stacy coming back and also her advice to anyone on the fence about hiring a professional to help with reaching their goals!
Check out Stacy’s entire story below!

 

Are you ready to make working out a part of your daily routine?  Are you ready to take your fitness and health to the next level?  If you have answered yes to these two questions, we would love to be in your corner for our upcoming “Drop 2 Sizes” Challenge!

Check out more information below (as well as how to save $50!), and how you can make sustainable change for the long term!

Learn More!

Kayla’s Epic Journey!

We are so excited to share the story of Epic Fitness Rockstar member, Kayla Smith! Like so many, she was in a lot of physical pain before she started, and knew she needed to find something that would help get her feeling like herself again.

We are all so grateful to have Kayla on our team! She puts a smile on everyones face when she is at the gym, and adds so much to our Epic community!

In Kayla’s words: “I keep coming back to Epic Fitness because of the results, because of the community, because this has become a place where I can let the rest of the world go and invest in myself and feel better!”

Are you ready to invest in your health and your future?  Are you ready for a kickstart that will re-frame the way you look at your health and wellness?  If you have answered yes to these two questions, we would love to be in your corner for our upcoming “Drop 2 Sizes” Challenge!

Check out more information below, and how you can make sustainable change for the long term!

Learn More!

Sophie’s Success Story

We are so excited to have the opportunity to share Epic Fitness Rockstar member, Sophie’s story! Sophie has been a member now for over 3+  years, and truly lives and breathes our mission to get 1% better every day!
Sophie shares with us the most critical parts of her experience that has helped her the most over the past few years.
Before she joined Epic Fitness she was trying to do everything on her own, and didn’t have the guidance she felt like she needed.
What she found at Epic Fitness was the accountability, a team of coaches to help her push beyond what she would normally do on her own, and the community to help her reach a ton of her goals!
Just a few of the many things she has been able to attribute to being a member are feeling stronger than she ever has, and seeing a huge spike in her endurance and energy levels!

 

Do you feel like you would do great with extra support and accountability?  Are you ready to have more energy than any time in the past, and are you ready to commit to yourself over the next 8 weeks?!  If you have answered yes to these two questions, we would love to be in your corner for our upcoming “Drop 2 Sizes” Challenge!

Check out more information below, and how you can make sustainable change for the long term!

Learn More!

5 Food Rules to Live By – Part 3

Food Rule #3 – Be Aware of food labels making health claims!

First, let us quickly review our first 2 food rules to live by.  1. Real food always trumps any edible food like substance.  2. Eating slowly and to 80% full helps you to consume less and brings a mindful practice to meal times. These first two practices will assist you in your fat loss quest, will improve your digestion, recovery, and fitness performance. Above all they will support you in becoming the healthiest version of you, in your MIND and BODY!

Food rule # 3 relates to our vulnerability to media, social interactions, and the decisions we make. The intention of this rule is to bring about awareness and explain how marketing companies don’t have your best interest in mind when it comes to food and food advertising.

Hundreds of times a day we are bombarded with health information, nutrition facts, and food fallacies.  They infiltrate all corners of our lives. We have friends suggesting unconventional (ie Celery Juice diet) fat loss methods that cure all, because they tried it for a week.  Food companies create confusion, try to mislead, and are downright dirty in their marketing attempts to you to buy their products!

This is what is called Health fraud.   Health fraud is defined as “a misrepresentation of health claims” and can range from a self-proclaimed medical expert who has discovered a so-called “miracle cure,” to a food supplement or drug that is promoted with unsubstantiated health claims.

It can be challenging to tease out the truth behind the labels and decipher true science-based nutrition information.

Recommendations can promise a quick fix…

 

 

 

 

 

 

They make simplistic conclusions such as “whole grain” and that somehow makes these products healthier…

 

 

 

 

And the claim that sounds too good to be true-fat free cookie…

 

 

 

 

Because food marketing can be misleading and generally confusing, here is what  you can do to make the best choice:

  1. Assess the claim and decided if it if useful to you.  Will this food help you to perform better, recover, and assist you in becoming a healthier version of yourself?
  2. Look carefully at how the product is presented to you. Is it appealing to your emotions?  Does it have a sexy package?
  3. Compare the front label to the back label. Does the health claim support the ingredients and nutrient content of the food?
  4. Use your instincts. Pick foods that are true to your goals. Real food does not include an ingredients list a mile long.

Imperfect foods are going to be eaten, that is okay, and when they are don’t dwell or beat yourself up over it.  Find the best choice for you and your situation.

If you would like to talk more in depth about our approach to nutrition and work side by side our Precision Nutrition Certified coach, apply now for the upcoming Precision Nutrition Coaching Program.  We only take a small number of clients each year into this program, and we would love to learn more about how we can help you.

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