Fitness Club Blog

Fitness is our passion!

Get ready for Fitcon

Hey everyone,  if you are into anything to do with exercise, fitness, and nutrition, make sure you go check out Utah's Fitcon in April.

Even if you are new to fitness stuff, go and enjoy all the events and, best of all, enjoy the opportunities to learn.

In/out of shape

Isn't it crazy how easy is is to get out of shape?  Why can't we get in shape just as fast?   Sometimes the problem is that we want to be in shape again so bad that we are impatient.  One week worth of hard work and no visible change can sometimes get us down and discouraged.  Remember, fitness is a life long process.  don't expect miraculous progress to determine your success.  Strive for daily progress and remember it is not the destination but the journey that we want to enjoy most.  Good Luck and keep pushing forward.


To stretch or not to stretch.

Shane Lance B.S., M.Ed

To stretch or not to stretch.  That used to be the question.  Now the question is:  What kind of stretching and when? 

Basically, there is static stretching and dynamic stretching.  The static stretching we used to always do before sports has now been proven to be best utilized post performance. Dynamic stretching should be the pre-performance choice.

Below is some information about stretching from strength and conditioning great, Vern Gambetta:


The rule of thumb to remember is warm-up to stretch, do not stretch to warm-up. My experience has shown static stretching is best placed at the end of the workout as part of a cool down. Placed there it serves to restore the muscles to their resting length which will reduce soreness and enhance recovery for the next workout. 

For optimum results flexibility exercises in the warm-up should be active to facilitate the excitation of the nervous system to create a readiness for movement…..The purpose of stretching in warm-up is neural activation. Passive or static stretching has a relaxing, calming effect. That is appropriate for the cool down or in a recovery

In dynamic flexibility work there are no sudden movements; the movements are controlled and flowing. Dynamic flexibility work will improve elasticity of muscles and ligaments. It consists of arm swings, leg swings, trunk rotations, reaches and bending to stimulate blood flow and wake up the nervous system.

Static stretches should follow dynamic stretches. Static stretching can be counter productive if placed before a workout requiring explosiveness, speed or agility. Immediately following static stretching the muscles are less responsive to stimulation and coordination is thrown off. Static stretches interfere with the activity of tendon reflexes. This underscores the importance of carefully choosing the type of flexibility to be used relative to the type of workout. This is all part of a good plan.


Here is a link to a great article on Static vs. dynamic stretching.  It also includes some videos showing some examples of good dynamic movements.


Can you push up?

Can you push up?

Shane Lance B.S., MEd

Can you drop down and do 100 pushups?  Or, is your form more push than up?  Maybe you even start at the top and slowly fall on your face.  Whatever the case may be, pushups are great exercises.  That is, if you do them right.  I have been a coach for 20 years of multiple sports and I have seen some of the most ridiculous, horrifying, and downright laughable pushups that anyone can even imagine.  Just about any teenager can bust out a bunch of sloppy pushups.  Make them use good form and go through the full range of motion, they will look just as silly as we older folks do.

There are many benefits to doing proper pushups.  Just do a search on google and you’ll find tons of good info.  The thing that I like most about pushups is that there are so many varieties.  You can get an awesome workout.  Before you go doing fancy one armed pushups, or daredevil pushups on the wing of a flying airplane or something, it is important to be good at regular pushups first.  Here is a link to a video I found on You Tube.  This is a short video showing proper form:

Once you have learned how to use proper form, I suggest trying a 100 pushup challenge.  There are many websites and apps out there that will help you with this.  Here is a link to a great website:   Go there and click on program.  The six-week training is awesome.  I have many of my co-workers just finishing up week two.  They hate me.  Ha ha.

The makers of the video and website I just recommended do not even know I exist.  So, I am not getting paid to recommend you check them out.  I just thought they were good and wanted to share.

For those of you who can’t do a pushup yet, here is a link to a good video showing you the proper form for modified pushups.

Now, drop and give me twenty!  Ha ha.  Have fun!





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