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Friday, August 5, 2011
Thursday, August 4, 2011
How do you get through the hard times?
Lets face it we all have weak moments, days or sometimes long periods of time. Times when all we want are a candy bar, burgers, alcohol, we don't want to exercise, and just feel like quiting. I think these feelings are real and need to be recognised, but then what?
It takes a lot of discipline to step back and take an objective look at ones self to evaluate where these feelings are coming from. What is missing that could be triggering the weakness? I always remind myself that I will feel so much better after the workout, and I do. The junk food or the drink or just staying in bed never meet the need, or fill the void that was made by skipping tasks which develop a healthy lifestyle.
Stay hydrated with plain water, eat plenty of fresh fruits, vegetables and lean protein. Limit processed foods, refined sugars, excessive amounts of grains and fats. Maintain an exercise routine at all cost, its really not any more difficult than brushing our teeth each day.
So with all that said... How do you get through the hard times?
It takes a lot of discipline to step back and take an objective look at ones self to evaluate where these feelings are coming from. What is missing that could be triggering the weakness? I always remind myself that I will feel so much better after the workout, and I do. The junk food or the drink or just staying in bed never meet the need, or fill the void that was made by skipping tasks which develop a healthy lifestyle.
Stay hydrated with plain water, eat plenty of fresh fruits, vegetables and lean protein. Limit processed foods, refined sugars, excessive amounts of grains and fats. Maintain an exercise routine at all cost, its really not any more difficult than brushing our teeth each day.
So with all that said... How do you get through the hard times?
Thursday, July 28, 2011
The price we pay to play
I spent a lot of time at the softball fields this year, I even started playing again, I am reminded each time that we need to exercise for our sport, not use our sport for exercise.
Functional training, a buzz word among trainers and therapists, is a dynamic style of exercise which uses multiple muscle groups. Functional exercise not only maximises the calories burned and muscles worked in a shorter amount of time but also mimics real life or sport specific situations. Preparing your body to preform will decrease your chance of injury in your sport or you occupation.
Functional training, a buzz word among trainers and therapists, is a dynamic style of exercise which uses multiple muscle groups. Functional exercise not only maximises the calories burned and muscles worked in a shorter amount of time but also mimics real life or sport specific situations. Preparing your body to preform will decrease your chance of injury in your sport or you occupation.
Thursday, July 7, 2011
Dance Conditioning Camp
August 8- August 11
10:00am-2:00pm
Ages 10-18
- Core Conditioning
- Anatomy
- Neuromuscular Flexibility
- Choreography
Pre-registration $180 until August 1
Late registration $200 after August 1
Sandi Silagi Michelle Reed
206-388-8953 206-383-0778
17215 Vashon Hwy Sw #B-3 Vashon WA 98070
Saturday, June 4, 2011
Wednesday, June 1, 2011
Monday, May 23, 2011
Saturday, April 9, 2011
Open Trainer's Workout
Open Trainer's Workout is an oppertunity for clients to get in a workout. An open workout is when the Core Centric trainers are workingout and the studio is open for you to come and follow along. Please RSVP by text message to the trainers number as space is limited to 4 people. All workouts are first come first serve and at the participants own risk. Follow Core Centric Personal Trainig on facebook for day and time of open workouts. Open trainer's workouts are posted the same day they will take place and are subject to time change and cancellation without notice.
Tuesday, March 29, 2011
Test Your Machine
Now that you have tuned up your machine its time to take it for a test drive. TRX and interval training with Core Centric trainers will get you ready for the Warrior Dash. Lets build a team and push ourselves. Check out the link below... http://www.warriordash.com/register2011_washington.php
Thursday, March 24, 2011
New Class
Please check out www.vashonparkdistrict.org and view Stroller Fitness, a new class starting April 5
Tuesday, March 22, 2011
Join TRX Connect and learn new exercises and share stories | TRX
SPRING TRAINING STARTS HERE!
Core Centric Personal Trainers use the TRX
Join TRX Connect and learn new exercises and share stories TRX
Core Centric Personal Trainers use the TRX
Join TRX Connect and learn new exercises and share stories TRX
Friday, March 11, 2011
Exercise of the Day!
Table Pushaway -
Eat Less; Eat more often; Eat more proteins - I'll add to this tomorrow.
Eat Less; Eat more often; Eat more proteins - I'll add to this tomorrow.
Friday, March 4, 2011
Weight Control - It's the shampoo!
A secret to weight control - I figured out why weight is an issue for so many.
The shampoo they use in the shower that runs down their body says "For extra volume and body".
They should start using "Dawn" dish soap. It says " Dissolves fat that is otherwise difficult to remove".
Wednesday, March 2, 2011
Are you getting it all in?
It sounds like a lot to fit in 30 minutes of cardio 5 days a week and 30 minutes of strength training 2-3 days a week. Where do you fit in the stretching? Are you getting the recommended stretching (daily), strengthening (2-3 times a week) and cardio (5 days a week)? Has it worked its way into your passion for life?
All of the greatness of Pilates comes into our work on the TRX. We are able to incorporate the cardio, strengthening and stretching into the same functional workout. You have gotta love the foot cradles for the suspended planks and atomic pushups and Michelle's seemingly favorite hip drops and windshield wipers - oh my...Heart pumping body burning love. Most days I still prefer that total cool down on the floor stretching with the wall bands. Can't wait to hear from the rest of you.
All of the greatness of Pilates comes into our work on the TRX. We are able to incorporate the cardio, strengthening and stretching into the same functional workout. You have gotta love the foot cradles for the suspended planks and atomic pushups and Michelle's seemingly favorite hip drops and windshield wipers - oh my...Heart pumping body burning love. Most days I still prefer that total cool down on the floor stretching with the wall bands. Can't wait to hear from the rest of you.
Cross Training
Core Strengthening is always a good bet for cross training. Most sports (including soccer, baseball, golf, tennis) require rotating the torso. A couple of great exercises for working those obligues and opening the hips are Spidey Pushups and Power Pulls. Michelle and I will demonstrate those here soon with a video. Stay tuned!
Tuesday, March 1, 2011
Use your heart rate to HIIT your goal
High Intensity Interval Training
Low Intensity Interval Training
Interval training is a great way improve your aerobic capacity and burn fat in 30 minutes.
Calculate your target heart rate zones, 70% and 85% of your estimated heart rate max (see Feb ‘11 post).
Warm yourself up with continues movement gradually increasing intensity to bring yourself into the target heart rate zone.
Push yourself for 30-40 seconds and recheck your heart rate, you should be near the upper range of the target heart rate zone.
Rest until your hear rate recovers to the lower range of the target heart rate zone.
Repeat for 20 minutes, cool down and stretch.
In the beginning of the workout the recovery time may be shorter than at the end. Recovery time will decrease as training continues, this is a sign of improved aerobic capacity.
Low Intensity Interval Training
Interval training is a great way improve your aerobic capacity and burn fat in 30 minutes.
Calculate your target heart rate zones, 70% and 85% of your estimated heart rate max (see Feb ‘11 post).
Warm yourself up with continues movement gradually increasing intensity to bring yourself into the target heart rate zone.
Push yourself for 30-40 seconds and recheck your heart rate, you should be near the upper range of the target heart rate zone.
Rest until your hear rate recovers to the lower range of the target heart rate zone.
Repeat for 20 minutes, cool down and stretch.
In the beginning of the workout the recovery time may be shorter than at the end. Recovery time will decrease as training continues, this is a sign of improved aerobic capacity.
Sunday, February 6, 2011
Heart Health
Reduce Stress - Get your Zzzz's, eat healthy and exercise!
Train the Heart - Get your cardio exercise most days of the week for at least 30 minutes. Get Sweaty and have a bit of labored breath is a pretty good guage for being within the necessary range of work. For the average adult calculate the range by :
(220 - age) x 70% = X
(220 - age) x 85% = Y
The heart rate you want to maintain for 30-60 minutes is between X and Y.
Resting Heart Rate (RHR) Know your RHR. Take your heart rate when you're most relaxed (preferably after a good nights sleep). Measure the number of beats in 10 seconds, then multiply by six. Your number should be between 60 and 80--even lower if you're athletic. The more you train your heart with exercise and a good diet, the lower your RHR will be.
Waist-to-Hip ratio This is often used as a predictor of heart attacks. Divide your waist measurement by your hip measurement: a ratio of more than 0.8 indicates an increased risk of diabetes and heart disease because of fat distribution.
Train the Heart - Get your cardio exercise most days of the week for at least 30 minutes. Get Sweaty and have a bit of labored breath is a pretty good guage for being within the necessary range of work. For the average adult calculate the range by :
(220 - age) x 70% = X
(220 - age) x 85% = Y
The heart rate you want to maintain for 30-60 minutes is between X and Y.
Resting Heart Rate (RHR) Know your RHR. Take your heart rate when you're most relaxed (preferably after a good nights sleep). Measure the number of beats in 10 seconds, then multiply by six. Your number should be between 60 and 80--even lower if you're athletic. The more you train your heart with exercise and a good diet, the lower your RHR will be.
Waist-to-Hip ratio This is often used as a predictor of heart attacks. Divide your waist measurement by your hip measurement: a ratio of more than 0.8 indicates an increased risk of diabetes and heart disease because of fat distribution.
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