168 Hours: Thinking Outside the (Gym) Box

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In fitness we’re all about numbers. Weight. Calories. Body fat percentage. Number of workouts per week. Reps. Sets. It goes on. These days the only number I’ve been concerned with is 168. I’ll tell you why you should be, too. I’ve been involved in the exercise world for quite a long time. I make sure to get in my weekly five or six workouts each week. They usually last around 30 to 45 minutes, and for the most part I...

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Should You Exercise With a Cold? By: Ryan Halvorson, Performance Specialist As outdoor temperatures turn cold, it’s more likely that you’ll spend more time indoors. Researchers suggest that this may translate to a greater likelihood of developing a cold or flu due to increased person-to-person contact. As a stalwart exerciser you might wonder if it’s safe or beneficial to exercise with a cold. Here are recommendations on exercising while sick from the American College of Sports Medicine: • DO exercise...

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Strength… It’s Not Just Physical By: Nicole Pizzi, Performance Specialist When you hear the word “strength” what comes to mind? Many of us immediately think of someone’s physical capabilities; their ability to exert a force or endure some time of strenuous physical activity. But, did you ever wonder where this type of strength comes from? In my experiences, it comes from one’s mental and emotional strength. The physical strength becomes a result of how strong one’s mind is. When we...

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18 Nov

Words of Power

Words of Power By: Nicole Pizzi, Performance Specialist There are many motivations in life. We all know this. Whether they come from external sources or from within, we all have certain things that make us happy, want to do better and make us strive for more. In fitness/exercise there are more specific motivators. There are those that workout to be healthy, fit into their jeans, train for sports, and the list goes on. What I am more interested in here...

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Coo-Coo for Coconut Oil! By: Quentin Nichols, Metabolic Effect Nutrition Consultant After having company over during the past weekend, the topic of nutrition came up, as it usually does. I usually get asked what do I eat, what do I cook with and so on. The answer is; I only cook with coconut oil. Its extremely stable under medium to high heat, adds great flavor, and is a healthy source of saturated fat. The typical response I get is “Really?...

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Give Thanks For… Self Control By: Nicole Pizzi, Performance Specialist As the holiday season approaches, so do the holiday binges and the decline in workouts. We want our Bird Rock Fit members and followers to be well informed and geared up for the holiday season. After all, preparation is the key to success! So many of us strong, intelligent, dedicated people have forgotten the power within each of us to keep it together through the holiday season. Self Control. The...

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Effective Communication is Key! By: Nicole Pizzi, Performance Specialist Communication. It is what makes most relationships successful, open, and positive. Well, the relationship between train/coach/instructor and client should be no different. Far too many times have I heard the trainer disappointed with failure of their client to follow through with a designated program or a client placing blame on the trainer for not seeing the changes they had hoped to achieve. As I have seen many clients come and go...

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21 Oct

The Skinny on Fats

The Skinny on Fats By: Quentin Nichols, Certified Metabolic Effect Nutritional Consultant Fat is the most feared word in the entire Health and Wellness world, especially in commercial fitness/nutrition. There is an underground movement of very well educated people who prove through history, research, and clinical experience that fat is not the bad guy. Fat has become public enemy #1 to all, especially saturated fat. Whether the goal is fat-loss, weight-loss, or the far reaching six-pack ab crowd. Unfortunately low-fat...

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Protein powders, shakes, & bars. Oh my!! Quentin Nichols, Metabolic Effect Nutrition Consultant The word protein is derived from the Greek word proteios/or protos. Meaning of first quality, or of fist importance. Protein is made up of amino acids which are crucial to constructing, maintaining a healthy structure of one’s body and many other functions. Foods that contain protein have varying amounts of different amino acids. The human body requires twenty different amino acids. Nine of these amino acids are essential,...

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Why Do We Count Reps? By: Nicole Pizzi, Performance Specialist Why do we count reps? Why do we do a certain number of sets? Why do we have to stand in such a perfect form each time we perform an exercise. If you take a second to think about this, is it relevant? Realistic? FUN? In my opinion, it is not any of the above. One of the reasons why people don’t like to exercise is because it isn’t fun. Most...

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