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Fitness Techniques

Do you get bored easily? Not seeing results?

February2016Mailer-coachingcouponsDon’t just take our word for it – see what members are saying about Coaching!

Do You Have a Plan?

makeplanaskhelpHoliday Weight Loss Challenge: WHAT IS A “SMART” PLAN? At the start of the Holiday Weight Loss Challenge we make a plan for our workouts and meals because failure to plan is planning to fail!  Your goal is to create a SMART plan: Specific Measurable Attainable Realistic Trackable ASK FOR HELP WHEN YOU NEED IT Successful […]

Abdominals vs. Core

absandcoreMonday Motivation: WHAT’S THE DIFFERENCE? Your core includes the muscles from your shoulders to your hips, on the front and back sides of your body.  The abdominals are just one section of your core! WHY DOES IT MATTER? A strong core can help prevent or reduce back pain, improve athletic performance, and improve posture.  Plus, […]

Mix It Up!

mixitupMonday Motivation: To challenge and strengthen your body, you need to change up your workouts every 4 – 6 weeks.  Try different forms of cardio or simply switch up the weight you’re lifting and the repetitions to see: BETTER RESULTS: Variety can help you do 44% more reps, lift heavier, and break through a weight-loss plateau! […]

30-20-10 Workouts

30-20-10logoMonday Motivation: TRY SOMETHING NEW! The 30-20-10 workout can be done with any form of cardio exercise!  It’s a form of interval training that boosts your metabolism, increases your speed, and burns fat!   Try a 30-20-10 Workout: Warm-up for 5 minutes Go easy for 30 seconds (low), faster for 20 seconds (medium), then fast as you […]

{Behind the Scenes} with Ann

annWhy do you enjoy Coaching? I love watching people achieve a new fitness level! I Coach many morning sessions at Victory West, and I look forward to these every day!  As a Coach, I get to design an intense workout to challenge members at their current fitness level. My favorite exercise: Row My grandmother had […]

Quick Fix: Triceps

quickfix-TricepsLots of ladies want to work their upper arms, but Tricep Kickbacks are often done wrong.  Use these tips for kickback perfection: CHECK YOUR FORM – head/neck/back should be in neutral alignment with your elbows high and tight against your sides SLOW & STEADY – stop using momentum; it builds little to no strength and muscle tone […]

4 Common Workout Mistakes – and How to Fix Them!

4Mistake #1: DOING CORE WORK FIRST Whether it’s squats, lunges, shoulder presses, or step-ups, you recruit your core muscles for balance.  Wait to focus on abs at the end of your workout and they’ll already be in a partly fatigued state.  Bonus: This means you have to do less core work overall. Mistake #2: TOO MUCH STEADY-STATE CARDIO […]

Unexpected Benefits of Regular Exercise

Unexpected Benefits (1)REDUCE STRESS * BOOST HAPPY CHEMICALS * IMPROVE SELF-CONFIDENCE * ENJOY THE OUTDOORS * PREVENT COGNITIVE DECLINE * ALLEVIATE ANXIETY * BOOST BRAIN POWER * SHARPEN MEMORY * INCREASE RELAXATION * GET MORE DONE * TAP INTO CREATIVITY * INSPIRE OTHERS   Inspire your friends – invite them to Victory with you!

4 Quick Tips to Prevent Elbow Pain

elbowpain-logo1. STRETCH Yoga is great for increasing flexibility while strengthening joints. Try a class, or use these stretches at home. 2. FULL BODY > MUSCLE ISOLATION Working the elbow joint in isolation (think bicep curls or tricep kickbacks) can cause that pain to flare up. Try full body exercises (push-ups, pull-ups and bodyweight rows) to […]
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