Diversify your training to maximize results

If you wish to improve range of motion one might think to start doing yoga. If your goal is to increase core strength you might think Pilates, and if you want to improve your strength you might wanna do CrossFit 7 days/week. If your goal is to improve your overall fitness you are doing yourself a disservice by doing the same workouts day in and day out.

The truth is most people should be diversifying their training disciplines on a weekly and/or daily basis. Finding time to squeeze in classes or workouts of multiple training styles will increase your overall fitness while also helping avoid over-usage injuries. Diversification will also help you stay stimulated and goal oriented. You can more easily see where adjustments need to be made to improve muscular balance, both antero-posterior and bilaterally.

Changing out your normal routine is as simple as signing up for a multi-discipline training facility, joining ClassPass, or making it a point to try a new workout style every month.

TRX exercises every golfer should be doing

Whether you’re a scratch or your just trying to get through a round without losing a ball, these 3 exercises will help create stability and consistency in your game.

1. Russian Twist

   A combination of dynamic abdominal rotation and stabilization of the spine and hips is exactly what a golfer desires. This exercises accomplishes both. To increase difficulty, keeps your elbows locked and the hands as far away from your chest as possible. Add a squat and truly make this an explosive total body exercise.

2. Pistol Squats

   While anyone can benefit from this well-known and well-hated exercise, golfers are especially the beneficiary of this single-leg exercise. Build stability in your hips by using your gluteus mediums tonmaintain square hips while balancing your bi-lateral leg strength. Increase difficulty by standing over your foot rather than leaning back, and use your handles for balance over leverage when possible.

   Add a stork-dive between repetitions to increase the need for stability

3. Body Saw

   This is one of those exercises that looks so simple you know it’s gotta burn. Only a short range of motion is needed to feel the effectiveness of this plank variation. Be sure to keep your tail-bone tucked and pulling your belly button to your spine as you push and pull your body like a saw.

Shred your legs with this forgotten training tool

It seems that only elite athletes and exercise masechists use this tool regularly and enjoy it. The benefits are numerous and include being cheap, accessible, and efficient. What more could you want out of a training device. What’s great about them is you can actually find many of them for free so while owning one is great, owning multiple is awesome. What is this great tool?

Hills!

They come in all shapes and sizes. They are found in most neighborhoods around the world. If you ask any Kenyan or Ethiopian runner they will most definitely speak with both respect and admiration for their favorite training hill. Hills aren’t just for runners though. We use hills all the time to straight lateral speed and explosiveness in young athletes. We also use the incline to challenge our members to build their gluts and hamstrings doing lunges and broad jumps up the iconic Laurel St Hill that our studio resides on. No other tool is will force your heart to beat faster, legs to shake with exhaustion, get results as quick as finding a big steep hill and owning it!

The Podium: My top 3 beers that won’t fizzle your training

For as long as I can remember, sports and beer have always been loyal friends. It seems as though every competition uses alcohol as a reward. Whether that be the champagne shower after team-sports championships or the “free” beer at the end of just about every endurance race. Heck, the beer mile doesn’t even make you wait to finish to chug down a beer (or 4). We all know beer isn’t “good” for you, but sometimes the frothy, slightly bitter bite of a tasty west coast IPA is exactly what the body needs. This isn’t to say a beer a day keeps the doctor away, but if you’re one of those who likes to wind-down at the end of a long work day or you busted out a 15 mile trail run with 1500 feet of climbing, then these 3 beers are what I suggest.

1. Sierra Nevada Pale Ale

   A classic and a staple in a independent beer lovers repertoire. Not only does this beer have a full bodied flavor you come to expect from a California-based craft brewery, this golden delicious has a relatively low calorie count (180). It is hard to beat the drinkability of Sierra Nevada Pale Ale because it has only 10g of carbs per 12 oz, half the amount of a comparable, and probably my favorite beer, the .394 by AleSmith Brewing. Still, keep your Sierra drinking to a minimum as it can be easy to rack up the calories consuming 3 or more at a time.

2. Corona Premier

   What better way to cool off after a long day than to take a mental vacation with a corona. The Premier version allows you to do this without the guilt. I personally prefer this version to the classic Corona Extra. Corona Premier is far less filling which can be attributed to the fact it has 12 less carbs and 60 less calories than Corona Extra. This is my go to mid-week beer.

3. Half-pour of something tasty

   This is a tough option but when I really want a juicy, hazy, New England style I.P.A. or a sticky and dank IIPA coming in at 8.0% or more, I’ll go to my local bar, Bottlecraft, where they rotate taps regularly. I’ll order a half-pour or if I see a couple options I want to try I’ll get two 4 oz pours. Using this strategy allows me to enjoy the type of beer I truly like while keeping my diet and hangover in check.

Cheers!

How to tackle your diet on Super Bowl Sunday

It’s late January. You have been hitting the gym 5 days a week and while you are feeling stronger and more energized, the visual results haven’t been what you expected when you decided to never eat a carb again. Monday workouts are no longer something you look at as a “great way to start the week.” Your somehow skinny friend has been enjoying beer and nachos during the NFL playoffs while you have been avoiding a social setting where you might break your dry January streak and ruin all the hard work you have been putting in. Still, your pant size hasn’t dropped a singe-digit to the odd-number scale. Super Bowl Sunday is this weekend and along with a hopefully great game comes an equally as great spread. Dry January will be over and your no-carb diet is hanging on for dear life. Is it time to give up and indulge as any true American should, or do you stay the course and pray this all pays off come Memorial Day?

I’m here to tell you, enjoy yourself!

Goals are not reached in a linear manner. Weight-loss, strength gains, and flexibility don’t improve on a daily basis over the long-term. Not all aspects of your training will increase at the same rate so we can’t expect one day of indulging (or over-indulging) will ruin your progress. If anything, this might be exactly what your body and mind need. Like a mini vacation from the routine of eat healthy, workout hard, drink protein, sleep 8 hours. Much like returning from a vacation and feeling motivated to kick-ass at work, sometimes a vacation from your fitness and diet program motivates you to get back in the gym and doing an extra set of everything.

Come Super Bowl Sunday, start your day with a long run (60+ minutes) with some hill sprints thrown in or a dynamic METCON workout at your local fitness studio (i.e. Fast as F*ck | @glidetrainingco) to establish an increased metabolic rate for the rest of the day. Then show up to the party with a 6 pack of your favorite beer, enjoy some wings, and hope you win some money in a super bowl pool. Then Monday morning do a workout to get the week started off great.

FREE 28 DAY CHALLENGE! Beginning February 12

28 Day Challenge!

Spring time is just around the corner which means…  summer is coming!

Join Josh and Lisa for an all levels 28 Day Challenge!  

Starting Monday February 12, we will be posting a FREE 20 minute workout every Monday, Wednesday and Friday, and anyone participating that is currently or starts using Isagenix will receive a FREE 28 day macro balanced meal plan that will be tailored to your goals (fat loss/muscle building/etc)!

Workouts will be a combination of high intensity and strength training exercises that will increase your metabolism and fat burning ability, especially when paired with balanced intake of nutrients that fuel your body and keep you feeling great!

Requirements:

1.  Before and after photos (day 1 and day 28)* 

2.  One social media post/week doing an exercise from one of our workouts tagging @glidetrainingco                                                                           

3.  28 days of dedication!

At the end of the challenge, anyone who completes the requirements will be entered in a drawing for a chance to win prizes, including:

Grand Prize (1): 3 1:1 Personal Training Sessions**, Glide Training Co. performance style leggings (or shorts for guys) and tank

Second Prize (1): 2 weeks of unlimited classes and nutritional consult**, Glide Training Co. performance style tank

Third Prize (2): Canister of Isalean protein (flavor of your choice), Glide Training Co. performance style tank

2 participants will be chosen by Josh and Lisa to receive an additional surprise prize, based on results, dedication, and improvement!

Join us in kicking up the intensity, getting fit, and ready for summer!

*no photos will be shared without permission

** may add these on to current package if you are already a member!

Push-up Progression

Push-Up Progression

By: Joshua Kober

60 seconds push ups

15 sec rest

60 sec Plank

15 rest

45 sec push ups

15 rest

45 sec Plank

15 rest

30 sec push ups

15 rest

30 sec Plank

15 rest

15 sec push up

15 rest

15 Plank

Stay Youthful Inside and Out: 5 Easy Steps

1. SLEEP

Sleeping the proper amount of time per night can have a number of benefits which can be seen and felt. During sleep your body will release HGH, man's other best bud. Contrary to popular belief, HGH will not make you a behemoth. The Human-Growth Hormone refers to cell regeneration. Every night you release less and less HGH, so it is easy to understand why poor sleeping patterns, and thus poor HGH release patterns will decrease your body's ability to regenerate cells. Getting 8-10 hours of deep sleep will allow ample time for your body to recover from hard workouts and have you feeling and looking brand new in the morning. 

2. MOISTURE + SPF

Keep the skin tight and supple with a lineup of your favorite moisturizing products. Starting out I suggest a toning spray to tighten the pores, then a moisturizer with SPF and an eye cream. There are tons of male beauty products so a good way to try out which work best for you instead of breaking the bank on a bunch of products that may irritate or cause inflammation is to ask for samples at your local Sephora or Ulta. You can also try a subscription service like BirchBox to get new sample size products every month.

TIP: Don't forget the back of your hands when applying SPF

3. LSD CARDIO

LSD refers to Long Slow Distance. These easy bouts of cardio are great for stimulating Internal Ventricular Hypertrophy, which is basically a fancy way of saying the heart grows, allowing it to pump more blood per beat. Other benefits include an increase in blood vessels and bronchioles. These changes make blood circulation and oxygen delivery throughout the body much more efficient. Blood delivery to different organs of the body means nourishment to allow proper function and/or healing to all areas of the body. 

4. CLEANSE

Similar to sleep giving the whole body a rest, a cleanse will allow your digestive system a break. A cleanse will allow the cells of your to relax and reset. The chemistry of the Gastrointestinal system will be allowed reach a state of peak performance. You will be metabolizing food quickly and efficiently while restoring your livers glycogen stores to its optimal state.

5. RESISTANCE TRAINING

You don't need to join a CrossFit box or even start lifting 5 days a week. Just 3 days of full body resistance workouts per week will keep your testosterone up and your connective tissues strong. I mix up my resistance training from dynamic movements like kettlebell and rotational workouts, to heavy days like deadlifts and squats, and a dumbbell workout that stresses balance, core stability, and bilateral coordination. Be sure to include the entire body if you are only doing 3 days/week. The more muscles you recruit the better.  

CHECK THIS OUT!