ML Training

11/25/2024

Not hosting Thursday? Come on out to The Local Gym and enjoy a Turkey ride! How about a double whammy and stick around for the strength class! Limited number of bikes - Call or stop in to reserve yours
The Local Gym - 708.469.7651
806 W. Arlington LG

07/30/2024

When lifting or working on strength movements, it’s best to stick with the basics and here’s why:

1. **Proven Effectiveness**: Basic movements like squats, deadlifts, bench presses, and rows have stood the test of time because they work. They effectively target major muscle groups and lead to substantial strength and muscle gains.

2. **Foundation Building**: These exercises build a strong foundation of strength and muscle mass, which is essential before attempting more advanced or complex movements.

3. **Functional Strength**: Basic lifts mimic everyday movements and improve functional strength, making daily tasks easier and reducing the risk of injury.

4. **Efficiency**: Basic lifts provide a lot of bang for your buck. They allow you to work multiple muscle groups simultaneously and maximize your workout time.

5. **Progressive Overload**: It's easier to apply progressive overload—a key principle for building strength and muscle—when performing basic movements because you can incrementally increase the weight lifted over time.

6. **Consistency**: Focusing on the basics helps build a consistent routine. With consistency comes progress, which is crucial for long-term fitness goals.

It’s always best to have a trainer or someone experienced to help you with form and technique.

Give some of these a try and see which ones you would like to stick with to make it a full body workout! Overwhelmed? Reach out to me, I can help.
1. **Squat**:
- Targets: Quads, hamstrings, glutes, lower back - Variations: Back squat, front squat, goblet squat
2. **Deadlift**:
- Targets: Hamstrings, glutes, lower back, traps
- Variations: Conventional deadlift, sumo deadlift, Romanian deadlift
3. **Bench Press**:
- Targets: Chest, shoulders, triceps
- Variations: Flat bench press, incline bench press
4. **Overhead Press**:
- Targets: Shoulders, triceps, upper chest
- Variations: Standing overhead press, seated dumbbell press, push press
5. **Row**:
- Targets: Upper back, lats, biceps
- Variations: Bent-over row, single-arm dumbbell row, seated cable row
6. **Pull-Up/Chin-Up**:
- Targets: Lats, biceps, upper back
- Variations: Wide grip pull-up, close grip chin-up, Lat Pulldown

07/24/2024

Why a Macro Diet ?
A Macronutrient diet involves tracking the intake of the three primary
macronutrients—proteins, fats, and carbohydrates—rather than focusing solely on calories or specific food groups. A macro diet is important because it ensures you get a balanced intake of the macronutrients—proteins, fats, and carbohydrates—that your body needs for energy, muscle repair, and overall health.
Let’s further explore:

Components of a Macro Diet:
**Proteins**: Essential for muscle repair and growth, hormone production, and overall body function.
**Fats**: Important for energy, hormone production, and nutrient absorption. **Carbohydrates**: The body's primary energy source, important for brain function and physical activity.

Benefits of a Macro Diet:
**Flexibility**: Allows for a wide variety of foods, making it easier to adhere to long-term.
**Customization**: Can be tailored to individual goals, such as weight loss, muscle gain, or maintenance.
**Balanced Nutrition**: Ensures a more balanced intake of essential nutrients compared to diets that may exclude certain food groups.
**Sustainable**: Promotes a sustainable way of eating rather than short-term dieting.

How It Works:
**Determine Macronutrient Goals**: Based on your goals, you calculate the daily grams of protein, fats, and carbohydrates needed. Many calculators on the internet to help you find this.
**Track Intake**: Use a food diary or an app to log the macronutrients of the foods you eat. I like the free app “MacrosFirst”
**Adjust as Needed**: Monitor progress and adjust macronutrient targets if necessary.

If this seems a bit daunting, you can simplify this approach by focusing on just meeting your daily protein and calories goals. As you meet your daily protein goal, you can be flexible with your food choices to meet the rest of your daily calories.

07/15/2024

Power and Explosive exercises are very important for us to perform. Last week I listed the why ’s, so today I will give some examples that you can incorporate into your workout routine.

Here is a quick AMRAP (as many reps as possible) you can use as a finisher for desired time (10 minutes?)
10 Broad jumps to shuffle or jumping jacks back 10 Overhead Ball Slams
10 Single arm snatches (5 each arm)
15 Two handed swings

You can change it up with other common power and explosive exercises:
1. **Plyometrics**
- **Box Jumps**: Jumping onto and off a sturdy box or platform.
- **Depth Jumps**: Stepping off a box and immediately jumping upon landing.
- **Broad Jumps**: Jumping forward as far as possible from a standing position.
- **Single-Leg Hops**: Hopping forward on one leg.

2. **Olympic Lifts**
- **Sn**ch**: Lifting a barbell from the ground to overhead in one explosive movement.
- **Clean and Jerk**: Lifting a barbell from the ground to the shoulders (clean) and then overhead (jerk).

3. **Medicine Ball Throws**
- **Overhead Throws**: Throwing a medicine ball overhead as far as possible.
- **Chest Passes**: Throwing a medicine ball forward from the chest.
- **Rotational Throws**: Twisting the torso and throwing a medicine ball to the side.

4. **Sprint Training**
- **Short Sprints**: Running at maximum effort for short distances (20-100 meters).
- **Hill Sprints**: Running uphill at maximum effort.
- **Resisted Sprints**: Using resistance bands or sleds to increase the effort needed to sprint.

5. **Kettlebell Swings**
- **Two-Handed Swings**: Swinging a kettlebell between the legs and up to shoulder height.
- **Single-Handed Swings**: Swinging a kettlebell with one hand.

6. **Jump Squats and Lunges**
- **Jump Squats**: Squatting down and then explosively jumping as high as possible.
- **Jump Lunges**: Lunging forward and then explosively switching legs mid-air.

7. **Battle Ropes**
- **Waves**: Creating waves with ropes by moving the arms up and down.
-**Slams**: Lifting the ropes overhead and slamming them to the ground.

07/08/2024

If you have been to my classes or have trained with me, you know we do a lot of power and explosive movements. Here is why we need Power and Explosive Movements during Exercise:

Coordination and Agility:
These movements improve neuromuscular coordination and agility, making everyday activities and sports easier and more efficient.

Functional Strength:
These exercises develop functional strength, which is essential for daily tasks and overall physical health

Balance and Stability:
These exercises often engage the core and improve overall stability and balance.

Calorie Burn:
Explosive exercises typically involve high-intensity efforts that can significantly increase calorie burn during and after the workout.

Bone Density:
Weight-bearing and high-impact exercises, like jumping and lifting, can improve bone density, reducing the risk of osteoporosis.

Cardiovascular Endurance:
These activities can enhance the heart’s ability to pump blood efficiently, benefiting overall cardiovascular function.

Injury Prevention:
These exercises strengthen muscles, tendons, and ligaments, reducing the risk of injuries. Improved strength and stability can contribute to healthier joints and reduce the likelihood of joint-related issues.

Next week I will give you more detailed ideas on different exercises. But for now think jump squats, box jumps, medicine ball throws, sprints, or compound movements such as squats or bench presses.

06/19/2024

Reasons why we should lift heavy weights
1. Increase muscle mass and strength 2. Increase bone density 3. Burn more calories at rest 4. Strengthen muscles around joints for stability and support 5. Improve functional strength making everyday tasks easier So don't be afraid to lift heavy with proper form and technique.

05/22/2024

10,000 steps a day? For many, 10,000 steps a day may be overwhelming if you're just starting out. I suggest tracking weekly steps. Tracking weekly can be more motivating and realistic than daily by allowing more flexibility and adjustments for busy days. Once you have your average steps for the week, you can then increase by 1,000 steps the next week, add some quick brisk walking into your walk for intervals, or add stairs and hills for more intensity. Increasing steps or adding higher intensity will lead to improved health and fitness. Lastly, make sure you have good walking shoes. Happy Walking!👟👟

05/14/2024

Last chance, starting this Wednesday, join us for bootcamp!

05/07/2024

04/15/2024

Why should we meal prep breakfast?

*It will save you time during weekday mornings
*Planning and prepping breakfast allows you to make healthier choices
*It keeps you consistent with eating a balanced meal
*It can be cost-effective

Below are some ideas you can meal prep and eat during the week.
Remember to keep it balanced by including protein, carb and fat. Aim for a minimum of 20gram of protein.

1. Overnight oats: Prepare oats with milk (or a milk alternative), yogurt, fruits, nuts, and sweeteners like honey or maple syrup. Let it sit in the fridge overnight for a quick and nutritious breakfast. I like to include a scoop of protein powder to increase my protein.

2. Egg muffins: Whisk eggs with vegetables like spinach, bell peppers, and onions. Pour the mixture into muffin tins and bake. These are easy to grab and reheat in the morning.
One of my favorite recipes:
https://www.onceuponachef.com/recipes/spinach-egg-bites.html

3. Breakfast burritos: Fill whole wheat tortillas with scrambled eggs, cheese, black beans, and salsa. Wrap them individually and freeze for a convenient grab-and-go breakfast.

4. Chia pudding: Mix chia seeds with milk or yogurt and flavorings like vanilla extract or cocoa powder. Let it sit in the fridge overnight to thicken. Add berries and/or nuts before serving.

5. Breakfast sandwiches: Layer whole grain English muffins or bagels with scrambled eggs, cheese, and turkey bacon or sausage. Wrap them individually and freeze for a quick breakfast option.

6. Smoothie packs: Pre-portion fruits and vegetables into freezer bags. In the morning, blend them with yogurt or milk/water and protein powder/egg whites for a refreshing breakfast smoothie.

These ideas can save you time in the morning while ensuring you start your day with a nutritious meal.

(TESTED & PERFECTED RECIPE) If you're a fan of the Starbucks version, you'll love these easy copycat spinach egg bites.