Anytime Fitness Gridley 21-Day Virtual Challenge

11/10/2021

09/09/2020

MOBILITY: In this video, you'll see some exercises to help improve the depth of your squat.
Our bodies are designed to go below that 90 degree bend at the knees that most people aim for and then stop. The lack of training in the full range of motion is what prevents us from going below that 90 degree bend.

When it comes to mobility, FREQUENCY is king. Start by adding mobility training 2-3 times per week. You can even perform mobility exercises multiple times a day to gain the most benefits.

Exercises:

90-90 Stretch: 5 reps each leg. Hold 3-5 sec count.

Combat Stretch: 5 reps per leg. Hold 3-5 sec count.

Deep Squat: 10 reps. Hold 3-5 sec at the bottom.

Please comment with any questions you have and we'll make sure to answer them.

09/08/2020

Full body workout. Incorporating some HITT.
6 reps per exercise, not per leg. This is ment to limit your active rest. Try to get in as many rounds as possible in 20mins.
6 Burpees
6 Squat hold to reverse lunge
6 Tucks
6 lateral lunges
6 plank jacks
6 spidermans

(Anytime Fitness does not own the rights to the music. Music by Queen and Haddaway)

09/07/2020

Who doesn't love a good plank💪. Time to amp up those works and focus on that core.

09/05/2020

Our 21day Virtual Challenge starts on September 14th💪. Let's get moving and make some healthy changes😁. We'll be posting some fun workouts this week. Check us out and let us know if you would like to join the team💪.

09/02/2020

Who is ready to make a change🙋? Our 21 Day Virtual Challenge is right around the corner. Workout with some skilled trainers in the comfort of your own home😁. Let's kick September off with a BANG!
Comment below or message us, we will fill you in with all the details 💪

08/28/2020

We all know that exercises gives us some amazing physical benefits. But let's not forget all the mental health benefits that come with it as well. We all have those days where we may be feeling down or not much like ourselves. Those are the days were we need some physical activity more than others. The more you move, the better you will feel❤️. If you are new to exercise, start small with a short walk around the block. Each day try to add a little more. In no time you will start to feel and see all the benefits exercise can give you💪.

08/27/2020

HIIT: high intensity interval training
Incorporating HITT into your workout can do wonders. It's a great way to get your heart rate up, increase your overall calories burned, offer variety to your workout, and helps us to get that much closer to our goals. If you are new to HITT, start easy with a short duration of only 20 secs. Don't be afraid to try something new. 💪

08/25/2020

Today’s topic is Recovery after a workout. It’s important to first get active and continue to stay active for a healthy lifestyle, but most people forget about the important step of letting your body recover and the things we can do to augment recovery. Below are my top 3 steps I take to help my body recover:

1. Sleep: After stressing your body with a good resistance training session, you should get between 7-10 hours of sleep at night to really let your body recuperate and build.

2. Nutrition: After breaking down all those muscle fibers, you need to feed your body the right nutrients to build them back up. You can start by focusing on your macronutrients: protein, fats, and carbohydrates and making sure you are getting enough of each one.

3. Active Rest Days: You don’t need to pound your body with heavy weights 5 days a week. In all honesty, most people don’t even need to lift heavy 3 days a week. Now that doesn’t mean you should be stagnant on your rest days. Instead, supplement your heavy weight trainings with bodyweight work on your active rest days and/or light stress with resistance bands.

These 3 steps are just a start. Everyone can do much more to aid their recovery. We will cover more topics in the following days so stay tuned!