What Are You Doing This Summer?

The Summer Sampler is a package that gives you access to any of our classes that are scheduled for one low price–available June 4-August 31, 2012. Make this summer a time that you dedicate to getting fit! We have updated our fitness menu for you so that you have more variety as well as more educational opportunities–all part of one package. All we ask from you is no excuses. We think you will love all these new classes!

Now featuring these classes as part of our Summer Sampler!
Boot camp
Urban boot camp
Boxing Fusion
Kickboxing
Pilates (New!)
REACH
Summer cooking series (New!)
HiiT class (New!)

Contact us to RSVP. Something for everybody! So bring a friend and have a summer that will change your life. You can check out the full details in the Summer Sampler post or contact us.

Exercise Fundamentals: Body Weight

If you’re following along with the exercise fundamentals you know where I’m going with this series and where we have already been (isometrics and resistance training). This series is all in an effort to give you a better understanding of effective, efficient, and, maybe more importantly, proper muscle development. If you are just joining us in the middle of this 5-part series let me tell you this, there is an order to how you should approach fitness, so take some time and catch up reading the previous articles.

Body weight exercises seem pretty fail-proof, right? As simple as they may seem it’s important to note that you can still get injured if you’re not mindful of your movements–especially as we talk about more advanced body weight movements such as pull ups, chin ups and even push ups. Also, in reflection, we want to apply the aforementioned articles to these new body movements. This will really help to complete the exercises in the most efficient way possible.

Body weight exercises are strength training exercises that do not require free weights; the practitioner’s own weight provides the resistance for the movement. As this quick description implies, there is little equipment needed for these exercises. That is a great feature of body weight exercises, you can do them nearly anywhere much like isometrics. Speaking of isometrics, they are vital in completing body weight exercises… that is, if you hope to increase strength and graduate to harder unilateral movements. Performing unilateral exercises changes the role your weight plays in the level of resistance. This role will greatly increase your strength. For example, try comparing the ease of performing an unweighted two handed push up with that of a single armed push up. The single armed push up is significantly harder because of the way your loss of balance forces you to work extra hard to complete the movement.

Consider that balance and flexibility are what make body weight exercises so much harder. Coming into this way of working out from isometric and resistant muscle contraction will indeed give you the advantage you need to exceed your own perceptions of strength. Body weight exercise can increase your muscle endurance as well as help complete the way in which large muscle groups develop. If you can, for example, do a push up while isometrically contracting your core and chest at the top and bottom of the movement, it will greatly increase the efficiency of this exercise. When you increase efficiency you work out for less time but with considerably more progress.

It’s also important to note that this fundamental set of exercises comes after resistance training for a reason. With your skeletal muscles stronger than they used to be, it will ensure that your joints are better protected as you push them to support your body weight. Teaming resistance training up with both body weight and isometric movement will double your fat burning potential!

Consider planning a work out that will include all aspects of the fundamentals and stay tuned for part 4 coming soon!

By: Terry Barga

Summer Sampler!

Summer is here and a little early I might add… But alas! No, not alas. Hooray! We have put our heads together to come up with a slew of ways to shake up your fitness routine. We are good like that! The Summer Sampler is a package that gives you access to any of our classes that are scheduled for one low price–available June 4-August 31, 2012. Make this summer a time that you dedicate to getting fit! We have updated our fitness menu for you so that you have more variety as well as more educational opportunities–all part of one package. All we ask from you is no excuses. We think you will love all these new classes!

Now featuring these classes as part of our Summer Sampler!
Boot camp
Urban boot camp
Boxing Fusion
Kickboxing
Pilates (New!)
REACH
Summer cooking series (New!)
HiiT class (New!)

Contact us to RSVP. Something for everybody! So bring a friend and have a summer that will change your life.

What about the price and fine print? The fine print is this:

For unlimited attendance (as many times per week with any of our classes at the designated times):
$129 per month *EFT (electronic funds transfer)*
$150 per month cash, check, or credit card.

For 2 times per week:
$89 per month *EFT (electronic funds transfer)*
$99 per month cash, check, or credit card.

**To get the EFT discount price of $129 or $89, it must be set up by our office and can only be cancelled with the understanding that by joining our EFT unlimited program you are committing to a 3 month minimum and it will be billed once per month.
**No refunds. Only quality fitness.
**Ask about an additional discount for a 3 month upfront payment.

F.A.Q.
What are the times? Are they flexible?
You can view our complete schedule on the website. If there are specific times that you would like for a class, contact us and we might be able to accommodate you, especially if you are able to get a group together.

What’s the difference in the prices? Is the unlimited price really worth it?
The $129 (or $150) price offers you the ultimate flexibility as you can take a morning and evening class on the same day. You can now get 3, 4, or 5 days of motivated fitness in every week. It is the best deal we have offered for unlimited classes.

How can I pay?
You can pay by cash, check, credit card, Paypal, or EFT. Call us (615-562-2633) or stop by the gym and we can help you out!

Here are the class descriptions:

Boot camp: The classes focus on strength, cardio, and static training all within 45 minutes. Get in, get out, and get to work! Whether you are a beginner or advanced in your workout routine we will give you a worthy workout!

Urban boot camp: A fun and creative workout that will consist of jungle gyms, log hopping, picnic table climbs, tree sprints and the great outdoors! It’s time for a break from that gym routine and time to experience the benefits of a challenging workout in the sunshine and fresh air! Through Urban Boot Camp, we hope to show you new ways to reach a health and fitness level that you have never been able to reach before.

Boxing: Boxing Fusion incorporates boxing technique, self defense, with a little bit of strength training thrown in, as well as our comprehensive nutrition-it’s the next revolution in boxing fitness!

Kickboxing: Combat Kickboxing is an open strike, cardio workout that expands on the limitations of traditional kickboxing. Conditioning exercises will be used as a warm-up to get the blood and oxygen flowing in preparation for partner work. Elbow and blocking techniques are taught, but not used in a sparring situation.

REACH: A stretching and relaxation class meant to improve your flexibility, recovery, focus, metabolism and stress levels. Regular, concentrated stretching, has so many benefits like: relief from pain, increased energy levels, increased flexibility, better range of motion of the joints, greater circulation of blood to various parts of the body, relaxation and stress relief, enhanced muscular coordination and recovery, improved posture and a greater sense of whole health.

Cooking class: For this educational summer cooking series we will select a day and time and have those interested RSVP. We will assign you an ingredient to familiarize yourself with and bring to make the recipe for the day! We focus on the importance of quality ingredients and how to enjoy these healthy foods.

HIIT: Join us for a new High Intensity Interval class (HIIT) here at Life Fitness Academy. HIIT alternates bursts of high intensity work and then recovery. The best part about HIIT training is that it boosts your human growth hormone (HGH) production and can burn fat for hours after your workout. HGH is produced in the pituitary gland and fuels growth and development in children. Then it maintains tissue repair, brain function, metabolism and energy throughout the rest of your life.

Yes, there will be sprinting, but don’t be scared away, we’ll switch things up for you, and it won’t all be running. We might incorporate jump rope or other forms of HIIT. Ashley will draw from her experience as an NCAA track athlete and Amanda has been leading speed sessions for the East Nasty running club for quite some time now. We will work on drills for the most proper and efficient stride and run technique. You’ll be able to go faster and farther with less effort by using correct form!

New Life Fitness Academy Tank Top!

You can get yours at the gym for $15. Contact us to reserve one or stop in to the gym: 1200 Villa Place, suite 406, Nashville, TN 37212. Check em out:

Life Fitness Academy tank top

Life Fitness Academy - Nashville Personal Trainer

Nashville Personal Training tank tops!

Life Fitness Academy is Nashville’s premier fitness studio located in Edgehill Village. LFA offers the best in training and fitness with lots of fun, hard work, and education. 1200 Villa Place, suite 406, Nashville, TN 37212.

Exercise Fundamentals: Resistance Training

Moving forward in your workouts from isometric movement into resistance training will be key for proper muscle development. Before we get into it too much, let me take a moment to explain how I arrived at this fitness theory.

There are a few foundational things I hold fast to: training to be better than your sport, working hard to develop supportive and connective tissue, and then lastly, using “core central” movements and exercises. I’ve used these methods for years working to perfect this order of muscle development.

How does it apply to resistance training?

If you consider that I am migrating from isometric movement into weight lifting the system breaks down this way. If I intend to build a solid foundation isometrics will do that and more. If I want to be efficient at every body weight exercise and move into weight lifting with no injury, resistance is key. So for instance, if my sport is long distance running, and I want to be better at my sport, then running sprints is how you can effectively increase muscle development and lung capacity overall. This training will make you less susceptible to injury as well as increase your speed. Make sense?

What is resistance training? Resistance training has two different meanings. A broader meaning is that which refers to any training that uses a resistance to the force of muscular contraction (better termed strength training). Then there is elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic tension to provide this resistance. In this post, I am speaking more on the elastic form of resistance training which is more accessible even though the benefits are still great for both hydraulic as well as elastic.

Did you know that resistance training will increase skeletal muscle by 20-40% in as little as 6-8 weeks? What about the building of bone density? You can increase bone density by up to 50% just by keeping one day of resistance training in your work out over a one year span. Resistance training will actually burn more fat than your typical cardio exercises. This is done by using more muscles or larger muscle groups to increase your heart rate into the “fat burn zone”.

Skeletal muscle is the white muscle tissue that connects the smooth muscle which is more visible than the skeletal muscle. There are 4 types of skeletal muscle: type 1 fibers, type 2 a fibers, type 2 x fibers and type 2 b fibers. Each have their nutritional make up as well as fast twitch properties–with type 2 b fibers being the fastest. Follow that? It’s about building supportive and connective tissue completely.

Now that you understand how resistance training strengthens, I can explain what core central means. You’ve often heard how certain trainers on workout videos say “make sure you engage your core!” Well it’s kind of like that but minus the annoying voice and the over use of spandex… Core central exercises will do all the engaging for you, if you do it properly. Using a method of training that pulls your core into play isn’t rocket science, but it does take a professional to ensure that your form is efficient for proper muscle development. Considering the proper form, as well as the fragile state of skeletal muscle when it’s at its weakest, makes a good case for a knowledgeable personal trainer. If you are not considerate of these facts you can definitely injure yourself. Even if it’s just a pulled muscle, a pulled skeletal muscle can be more painful and take longer to heal.

Now that you feel me on the resistance training, watch out for the video and the next installment of exercise fundamentals.

By: Terry Barga

Kefir Grains

We talk so much about cultured and fermented foods that we wanted to show our clients what kefir grains look like and how easy it is to use them when culturing milk. We always recommend only consuming raw dairy from pastured, grass-fed animals (cows that are guernseys, jerseys, or another old breed cow).

Feel free to ask any questions in the comments. For some more in depth instructions and an example of a tasty homemade kefir drink, check out Food Loves Writing’s Homemade Blueberry Kefir.

Chiropractic Workshop

Life Fitness Academy will be hosting a Chiropractic Workshop on May 12, 2012 at 12:00pm with Dr. Chad McClellan of Chiropractic Nashville. We will be discussing the importance of the spinal column and musculoskeletal system and how these things affect overall health.

The cost is $20 and includes a Beyond Organic Product (SueroViv or Amasai!). Please RSVP by May 10, 2012. Please contact us with any questions!

Chiropractor Nashville