Fitness Club Blog

Fitness is our passion!

Don't Forget To Rest

Shane Lance B.S., MEd

Whenever you talk about your killer workouts or the awesome diet you are on, people get interested.  They start asking what you are doing or what you are eating.  It is fun to talk about how sore you are.  One thing you seldom hear people talking about is rest.  That’s right, rest.  Rest is one of the most overlooked parts of a good and complete fitness regimen.  I’m not just talking about rest in between reps and sets.  I’m talking about time between working body parts.  I’m talking about snoring like a chainsaw tucked away in your comfy bed.  Working out is great and necessary; however, the real magic happens after the workout.  You put your body through the ringer.  Then, your amazing system gets to work repairing and strengthening your body.  If you start working out again before the repairs are made, you can hinder your progress and over train.  Also, when you close your little peekers at night, every cell in your body gets to work repairing your body and mind.  If you don’t get enough sleep, the job doesn’t get completed. 

Years ago, I suffered from over training.  It was not fun.  Here I was working super hard but my muscles began to shrink.  I was tired all the time.  My muscles and joints began to ache all the time.  I fought it for a while.  When I finally realized what was going on, I took two weeks off from training.  Psychologically, that was hard and I then discovered I was addicted to bodybuilding.  After my time off, I eased back into it.  My workouts were shorter.  I worked out four days per week instead of seven.  It took a long time to get my gains back. 

I learned the hard way how important proper rest is for good health.  It is great to push yourself beyond your limits.  Just make sure you get the rest you need so you can continue to push for years to come.

One Size Does Not Fit All!

 

 

Shane Lance B.S, MEd

One Size Does Not Fit All!

Years ago a football coach came to me and asked me to look at a weight training program he was looking at buying for his team.  He wanted to know what I thought of it and whether or not it was worth the money.

The program was a good one.  But, there was something I saw as a problem.  Although it would be great for many athletes to build a strength base, it was not a “one size fits all” program.  There is no such thing.  Now, on a football team you have varying body types, skill levels, and commitment levels.  Take your 300 pound lineman for example.  He consumes large amounts of food, is naturally strong, and is usually the guy the whole team is cheering on as he struggles to finish bear crawls across the field.  Obviously, we would want to focus on building on the natural strength and also getting the poor kid in better cardio shape.  Contrast that player with your average receiver.  This player also consumes large amounts of food but his metabolism is so high that it burns off almost as fast as he eats it.  He is usually lean and has enough energy to run circles around the lineman. Receivers are also much quicker than linemen.  The training for this athlete should build on quickness, explosiveness, and lots of jumping because those are necessary skills for running routes and jumping in the air to catch the football.  If I were to give the same program to both athletes, they should see some benefits of course.  However, a more specialized program would lead to much better rewards.

There are many great programs out there that you can buy or there are even great free programs.  Some things you need to consider are: what are my fitness goals?  What type of exercise do I enjoy doing?  What are my abilities?  What are my limitations?  What is my body type?

Most importantly, listen to your body.  Learn to recognize when something is or is not working.  You may want to consider using a personal trainer if he/she is willing to create a program specifically for you and your goals and not just print off a “one size fits all” program.

A better you.

A better you.

Shane Lance B.S., MEd

We often fall into the trap of judging ourselves based on comparisons to others.  Doing that can lead to negativity and depression.  So what if you have worked your tail off for months or even years and you still don’t look like a movie star?  So what if you aren’t the strongest person in the gym?  Not only that, so what if you ARE the strongest person in the gym?  Your competition is not the people around you.  The competition is you!  Set your goals to be a better version of yourself.  I can’t walk in to the gym one day at 5’ 9” tall and 50 lbs over weight and expect to walk out 12 weeks later looking like Dwayne “The Rock” Johnson.  Not only is he much taller than that but I’m not sure he’s even human. (Ha ha just kidding Rock.  I love you man.  Let's workout some time)

One of my heroes is MMA legend Randy Couture.  Over the door of his gym it says something like, “leave your ego at the door”.  I love that.  You have nothing to prove to anyone but yourself.  Always focus on self-improvement.  Go, be a better you!

Remember?

Shane Lance B.S., MEd

Remember when you were a kid, how active you were?  You were throwing things. You were jumping over things, on things, and from things.  You were running.  Sometimes toward things, Sometimes away from things, and sometimes just for the fun of it.  You climbed trees, fences, and hills your mom said you were forbidden to be on.  You went swimming in rivers, streams, ponds, and ditches, even when you were not supposed to get wet.  You played in mud, snow, weeds, cat tails, and willow patches.  Not to mention all the sports and games you participated in.  The point is, you were always on the move.  Life was a big adventure.  You were always in good shape. 

Well, maybe that was just the way my childhood was.  You may not have done all those things but it’s probably safe to say you stayed in shape and didn’t have a gym membership.  Now don’t get me wrong, I am a gym rat, by I am also willing to admit that there are many more ways to get in shape that are fun, effective, and cheap.

One great and fun way to get in a workout is on a playground at your local park and/or elementary school.  Now, timing is everything.  If you are a man, and you show up in spandex during recess and start doing a workout on the monkey bars, this might cause some concern.  You may end up doing a jail cell workout.  So, make sure the playground isn’t crowded with kids.  It does help to bring your own kids with you if you have some.  There are a lot of good exercises you can do on a playground.  You are only limited by your imagination.  Also, look up playground workouts on the internet if you need to get some ideas.

It’s a little cold and snowy out there now in some places in the country.  I probably should have saved this post for later but for some reason that was just what was on my mind.   So there you have it.  See you on the monkey bars!

 

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