Rochester's Free Fitness, Wellness In the Park (now in the dark, lol :)

New Wellness In the Park (WIP) Training details with updated location & time.

WIP Training LINK

Hope to see you there.  Now that it is dark & cold we must get out to support each other.  Last week it was beautiful under the stars, getting that heart pounding & healing the body for what it wants (heat), more energy! 

How to build up strength for your CORE.

Wellness In the Park Training, Free Fitness Class in Rochester, NY.

Core Strength demonstration.

With so many ways to work on the core, the demonstration of this push up (with its own many ways to switch it up and diversify it) is only 1 of HUNDREDS of exercises to improve a person's strength. 

Exercise to tone the body requires physical activity with diversity.

Rochester, NY has WIP and its a HIIT!!!

WIP Training is a HIIT, MEANING, Wellness In the Park + High Intensity Interval Training is becoming a new trend in Rochester, NY...

Meet up for some friendly fitness that is outside (literally) the box style of training, with so many combination movements to count.  The idea is to support your body requirement to perform STRENGTH, CARDIO, ENDURANCE & FLEXIBILITY within YOUR ABILITIES.   No two workouts are the same, so each session is unique to itself just as you are to others.  Be a part of something that will change the paradigm of how to be healthy without having a gym membership. 

Pictures and Videos will be out soon, patients young grasshopper.....

HOW MUCH?????

Your first Week is Free, so come and try it out if the idea of being in shape seems good or hard to do on your own

Just $10 a session after your Free 1st Week, so come when you want and no contract. Your commitment is to your life of WELL Being.  Long term options are available for a month of sessions and/or groups of people (4 or more).  Contact Brian Lucchesi your Wellness Hero for more info wellnesshero@gmail.com

WHAT to Bring?????

Water, Towel, Fitness Clothes to move in & YOU!!!!

WHEN???????

MONDAYS (Rain or SHINE & then Snow)

Starting Aug. 12th through WINTER...

Ellison Park - (Parking Lot next to Dog Park on Blossum Rd)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM

TUESDAYS  (Rain or SHINE & then Snow)

Starting Aug. 13th through WINTER...

Cobbs Hill - (Upper Parking Lot near Tennis Courts Path)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM

Can streching do anything for me? WOW, you have no idea....!

A MAJOR component of health-related Fitness - FLEXIBILITY              9.6.12

Your physical health can be improved through physical activity, hopefully that isn’t ground breaking news?  What types of physical activity should you do to improve or maintain your health?  The idea is to create a balance, don’t focus all of your attention on one aspect and neglect the other parts.

The 5 Components of Health-Related Fitness are:  Cardio-vascular Endurance, Muscular Strength & Endurance, Flexibility, and Body Composition.  This post is all about the Range of Motion for each joint which directly impacts a person’s flexibility. 

I focus clients movements on specific joints that humans poses and their are 13 major joints on the human kino-matic chain (starting at bottom up):  ankles, knees, hips, wrists, elbows, shoulders, and neck.  With utilizing the way a joint moves, that can help to isolate-muscle and/or recruit more muscles for a specific task (exercise).

When stretching any part of our body it is important to already be warmed up, with our heart rate elevated and joints more lubricated.  The idea is to perform stretches in sets and reps just like when lifting weights.  Ideally, 3 sets per stretch is encourage with at least 30 seconds on task too.  Muscles are located above and below all joints, so the focus should be to eventually stretch all the major muscles in our bodies.

Improve your circulation, impact your energy, feel better, all from simply taking time to move your joints in the very specific way, by STRETCHING to work on your component of health-related fitness called FLEXIBILITY!

Walk into a fitness center, now what?

In the Gym options                        2.20.12

The analogy I use when people ask me this question, “what should I do when I get to the gym/fitness center?” or “what is the best way to get me in shape?” is simply this, look at me as a personal trainer/fitness specialist in a gym more like a librarian at a library.  A librarian does not say go read this or only stay in that area.  What you do & how how you do it should be based off of many factors, so what are these important guidelines that should dictate what to do with all the gym options out there?

First a person should understand your 5 components of health related fitness because this is what makes up all the parts of physical health.  An assessment should be performed to see where you rank within each category, some of the answers you might already know, like you need to lose weight, but truly knowing your actual body fat percentage is a powerful guide not only as a measurement of progress, but it is one of those 5 major components of your physical health.  Flexibility, Muscular Strength & Endurance, and finally Cardio-Vascular Endurance are the other four fitness components.  Simple test can reveal results that will be guiding principles for your physical activity.

Each component plays a vital role in your success at both the gym and at home.  I always say training yourself is a lifestyle, not something you do at just a fitness center.  The idea is to combine as many components into a workout as possible.  Never truly repeat a workout, but make small modifications to movement to increase resistance.  Full body is the way to go with an emphasis on never really taking a break, but perform what I call an “active rest” (walk to get water, stretch, perform small simple one joint movements, breakdown or set up next movement (exercise)).  It is common to always see people around the gym beings social butterflies, taking long excessive breaks, and only performing simple one task movements that only work one part of your body within one component of fitness at a time.  All that takes LONG & is a waist of time with yielding very little results.  Getting on one piece of cardio equipment (like an elliptical) for 45 min. consecutively will not burn fat off your body in an effective way, that is totally utilizing your bodies energy systems in a “slow motion” way. 

The basic principle of knowing what to do at a gym should be totally driven by how you want to live your life, more specifically your goals.  What should you accomplish, how long will it take to get there, does my ability limit my options, how do I actually exercise effectively in the shortest amount of time?  Well, if you have any of those questions, that is exactly what a quality personal trainer can answer for you!

FAT burning MISTAKE 4.....

Here is one part of a plan that a person can do if they want to ignite the body's own fat-burning furnace and get lean, strong & totally ripped in less time

Fat Burning Mistake #4: Repeating the same workout routines over and over

Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.  Even though I train at a traditional gym (with each piece of equipment designed to do one thing only, not multi functional), my personal belief is we really don’t need to leave our house as long as we have some basic equipment like a medicine ball, a resistance band, one kettlebell, a sturdy chair, maybe a physio (exercise)-ball, & hopefully a full set of stairs.....I train many clients out of their own homes & quickly teach them special techniques that drive fitness results home very fast.
You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress.  Utilizing your own body weight in effective movements can combine 3 different components of your fitness (Cardio, Muscular strength & endurance) for maximum results and the possibilities are endless with these exercises.

With so many movements out there to choose, I suggest this.  Start with you own body weight & think of how many different ways you can support it based upon your anchor points (hands & feet) with moving as many joints as possible.  Here are a few examples:  Chair dips with a leg raise, walk like a duck, bear crawl on all fours, star jumps or some more traditional with added twists:  Squat while performing an over head press with just your hands, over course body alignment is critical when moving like this.  Another idea is to be in push up position and you have two options, perform a push up as your raise one leg straight up or after push up raiser one arm straight over head with a rotation of the head/spine to follow that hand to make a sideways T. 

The idea is to take basic body weight exercises like squats (lower body), push ups (upper body), dips (upper body), pull ups, and various styles of walking (full body) and get them to be full body movements by moving as many joints as possible while maintaining great form.  I NEVER perform the same workout with a client, it is always progressing & building off the basics of how we move our joints & that leeds to a strong core.   No two sessions should ever be alike and that is how a person never repeats what they are doing, its two easy NOT too!