thanksgiving WOD

Sweat off the Thanksgiving Stress

Did this Thanksgiving Stress you out?  Well, we have the workout for you to sweat off that stress and decompress for the next holiday.

This is a no equipment necessary, do anywhere workout, so hang onto it so you can use it any time you can’t make it into the gym.

PERFORM THE FOLLOWING CIRCUIT 3 TIMES

Push Ups x 10

Touchdown Squats x 20

 

Mountain Climbers x 20 each leg

Lateral Lunge x 10 each leg

 

Plank with Hip Slap x 10 each side

Jumping Jacks x 50

Here at APT, we take seriously our commitment to helping people change their lives. Your goals are our goals. And we will help you stay accountable to those goals, every day. We encourage you to come give us a try, at either our Mystic or our Niantic facility and et our team of experts give you the ultimate roadmap to success!

People of Fitness Laura

POF LauraHaving just turned 40, I decided as I was now officially a grown up, that I should do something to ensure my own well-being.  I was never a fitness minded person.  In fact, I was the kid who always skipped gym class.  But after working for over 20 years as a fiber artist and spending many long hours hunched over my work I was starting to feel the strain on my body.  Neck and back issues were starting to creep in.  I was also travelling extensively for work and usually toting 70 to 80lbs of luggage behind me, which was becoming harder and harder to cope with.  I needed to find a way to build my strength.

 My first day at the gym was surreal (like I said, the kid who skipped gym class . . . ).  My first goal was to make it through the first week.  Before long, and much to my surprise, I was actually looking forward to my training sessions.  “Small but Mighty” became my mantra and I worked hard to build up my endurance and strength.  These days I rarely suffer any back or neck pain and you should see me carry my bags up 3 flights of steps in the London Underground . . . you’d never know they weigh almost as much as me!

 In addition to my new-found enthusiasm for working out I have also, thanks to guidance from our nutritionist at the gym, discovered a previously unrealized interest in nutrition.  As someone who suffers from both celiac disease and dairy intolerance, food has always presented some challenges.  By combining a disciplined gym schedule with a health minded diet I’ve been able to maximize the benefits of working out.  Taking the time and making the effort to improve my own physical well-being is so rewarding and so empowering.  I only wish I had come to it sooner.

Let our team of experts give you the ultimate roadmap to success!

POF Sally

People of Fitness Sally

I have to admit it’s pretty shocking to me that I will turn 70 years old the first week of October, 2017!  Almost equally shocking is the fact that come January, 2018,  I will be beginning my 18th year here at Advantage Personal Training!

I think the best news about this BIG birthday is that I certainly don’t feel 70 … or 60 … or, most of the time, even 30.  I know I certainly was never in the shape forty years ago that I’m in now, and I know how much of that I owe to this gym.

My story, sadly enough, begins on the school playground.  When you’re only 4’10” in high school AND terminally shy … and there is no Title IX, no tennis, no track, no basketball, no anything for girls but field hockey … or field hockey … you can imagine I was not a big draw for anybody’s team.  I grew up thinking that not only was I a sports failure but probably the most unathletic kid on the planet.

I started playing racquetball when I was nearly 40 and found out I wasn’t too bad, but until my early 50’s, I didn’t do much more than that.  Then, on a day that changed my life forever, I saw a small story in the Mystic River Press about a gym that had opened in Old Mystic.  Who knows why, but I called … and the rest is history.

Although the owner was the same age as my kids, he had such an appreciation for creating a program tailored to each individual client and that client’s specific needs, even us middle-aged moms!  And so began my career in weight training.

As I became stronger and suddenly saw muscles … REAL muscles on my arms and legs!!! … I couldn’t wait to get to the gym and work out!  More than that, however, I discovered that exercise had become a real lifestyle change for me.  As I worked through my program, I realized I wanted more and more, and so I added more fitness classes coupled with outdoor cycling, then weekly power walking with a group of other women.  AND I have hiked extensively in the White Mountains, the Canadian Rockies, Sedona, and the Atlas Mountains of Morocco all in the past 14 months!

It’s easy to see how exercise has changed and enhanced my life.  Would I be where I am at 70 without my exciting new “jock” life?  Never!!!

And I admit it:  I wore a sleeveless dress to my 50th high school reunion two years ago, and LOL not for entirely honorable reasons!  It felt great!

300 Workout

300 Bodyweight Workout

 

Here is a challenging Bodyweight Workout you can do outside this weekend.

Complete all 50 Reps before moving to the next exercise. Rest as needed.

Warm-up 5-10 minutes

Squat Thrusts

 

Push-ups

 

Split Squats (50 reps each leg)

Inverted Rows

Air Squats

 

Here at APT, we take seriously our commitment to helping people change their lives. Your goals are our goals. And we will help you stay accountable to those goals, every day. We encourage you to come give us a try, at either our Mystic or our Niantic facility:

Let our team of experts give you the ultimate roadmap to success!

 

People of Fitness Dave

In my early 50’s I started to put on weight.  In March 2017, I had moved to Mystic with my wife and we were looking for a life style change. We joined a fitness training facility (Advantage Personal Training) with the hopes that we would have some guidance and structure.  Well, the numbers don’t lie; my weight is down, my belt size is down, my stamina has increased, and my recovery in the gym has also increased.   I’m burning 600-800 calories per gym session!

Importantly, Advantage has tracked my body weight, lean muscle versus fat mass and my numbers are progressing steadily. The mental impact has been really good too ! I have settled on the small group model and have been leveraging the different trainers.  All of them have a unique style, friendly, caring, and very much adapt to the needs of the client.

The gym’s atmosphere and “culture” is gentle and caring. I don’t want to sound corny, but Advantage feels like a second “home”. I can be myself.  It has been great working out with my wife.  In some instances, our two sons have joined us when in town.  The oldest is in the US Army and is very fit, but Advantage has managed to customize a routine that suited the 4 of us !!

Check out our Mystic and Niantic facilities and sign up for our 15-day Jump Start program to get you going:

Let our team of experts give you the ultimate roadmap to success!

POF Scott

People of Fitness Scott

POF ScottI have always been active and somewhat fit, or at least thought so, and exercised sporadically on my own.  Never being satisfied with the results obtained working out at home, I decided to give the Personal Trainer experience a try.

I signed up for a 6 month stint to carry me through the winter, identified my limitations and what my goals were. An exercise program was developed and tailored just for me.

Started workouts in October and after a few short months the results and benefits were readily apparent. It was clear to me that my strength, stamina, and flexibility were improving. As time went on everything got better and the physical transformation was also becoming noticeable.

With the end of my 6 months approaching, I realized the benefits of what I was getting were undeniable and regular exercise needed to be a permanent part of my life.

The quality of my life has improved as a result of regular exercise.  No matter what your circumstances are, no matter what your goals are, find a coach to inspire and help you succeed.

All you have to do is want to.

 

Check out our Mystic and Niantic facilities and sign up for our 15-day Jump Start program to get you going:

Let our team of experts give you the ultimate roadmap to success!

Pull Ups

How to do your first Pull-up

Ah the Pull-up.  One of the greatest measurements for upper body strength. The stronger you are relative to your bodyweight, the more pull-ups you are able to do.

But what if you feel strong relative to your bodyweight, but can’t do one????

No worries, follow this program below to get to your first Pull up!

Practice this routine 3-5 times per week.

Suspension 90 degree Pull-ups 3 x 10 (Use your legs to assist you in this pull up.  Keep your shins vertical and squeeze your shoulder blades down and together at the top of the Pull up.)

 

Pull up holds bottom position 2x 30 seconds (Hang on the bar for 30 seconds.  Keep your lats and core engaged so you don’t do just a passive hang.)

Pull up holds top position 2 x 20 seconds (Use a bench or step to jump up to the top Pull up position and hold for 1-20 seconds.)

Eccentric Lowering Pull ups 2 x 5 reps (Use a bench or step to jump up to the top Pull up position and take 5 seconds to slowly lower your body to the extended position. Repeat for a total of 5 reps).

Once you are able to hold the top position of the Pull up for 2 sets of 20 seconds and do 2 sets of 5 eccentric lowering reps, you should be able to do a Pull up.

Message me when you accomplish it at @Fitness Coach Greg Drab.

Are you Ready to Start Looking Good, Feeling Great, and Living Life to the Fullest?

Let our team of experts give you the ultimate roadmap to success!

POF Judy

People of Fitness Judy

I have always worked out my whole life, (maybe not correctly), but I always played sports and did strength training.

I learned how to use weights properly when I took an admin job at a personal training gym nearly 20 years ago.

A year later I became a trainer!

Many people will encounter health issues and injuries in this journey we call life, even Personal Trainers.  I’m here to tell you my story.

I’ve had many joint injuries and surgeries over the years. I was diagnosed 4 years ago with CPPD (Calcium Pyrophosphate Deposition), which is a very painful joint disorder that causes calcifications in the joints, and unfortunately it has no cure.  It has taken me almost 4 years to digest this news, and realize that I can no longer do things the way I once could.

If I’m going to cook a meal, work in the garden, clean my house, etc on a certain day, I need to know what kind of workout will be sufficient for me that day.

I also cannot lift the weights I once could. Every once in a while I will still try to lift heavier weights on a good day, which leaves me regretting my decision and causes sleepless nights due to the pain.

But I also know the importance of keeping strong so I do what I can and when I can!

I’m 54 years old and keeping the weight in check and staying as strong as I can. I consider myself a great cook (No matter what my son says). My cupboards always have glass jars with fresh ingredients in them, and I don’t buy a lot of pre-packaged food.

I have been lucky most all of my life to keep a good diet and I have always had a taste for good, clean food. I am definitely a label reader and have to know what I am putting into my body!

I’m here to tell you to keep moving.  If you can move, than you can improve.  So don’t stop being active, even if your body makes it difficult.

At Advantage Personal Training we ask our clients to trust us that we will create a fitness program suited to their level that will help them reach their goals. If you’ve never worked out, or if you’ve always worked out, we take seriously our role in your health.

Check out our Mystic and Niantic facilities and sign up for our 15-day Jump Start program to get you going: https://advantagepersonaltraining.leadpages.co/15-day-jumpstart/

 

Sherry POF

People of Fitness

“I’ve always been an active person, but one day I realized my weight got up to 270 lbs., and it was time to make some changes.  I kept thinking that in order to see results, I needed to stop overeating and start starving myself.   These bad habits were what we were taught to do in order to lose weight.  Like most women, I’ve been a Yo-Yo dieter and tried every type of weight loss support group out there.

In 1999, I had a revelation.  It was time to get healthy the right way.  I joined a gym and hired a personal trainer.  He taught me that I had to stop starving myself and start nourishing my body.  Carbs were no longer the enemy.  It was about making better food choices.  It took me a while to change my way of thinking, but I started feeding my body correctly.  Besides, I started liking this weight lifting thing we were doing.  I enjoyed pushing my body pretty hard.

Fast forward almost 20 years later and I’ve been working out and eating healthy foods pretty consistently.  I’m in my 60’s and workout harder than most men and women in the gym twenty years younger than me.  I’m not afraid to treat myself to foods I enjoy, (like a Clyde’s donut or two) but I make it a priority to fuel my body with nourishing foods so I can work hard in the gym and feel great.  I don’t know what I weigh, but I don’t care because I look great and feel great.  Everything these days is coming from a feeling of true health.”

Are you Ready to Start Looking Good, Feeling Great, and Living Life to the Fullest?

Let our team of experts give you the ultimate roadmap to success!

Home workouts at APT

Our 4 Move 4th of July Weekend Workout

The 4th of July is right around the corner.  I made this workout to do outside, preferably at a park or playground.  Enjoy!

Warm up: Flexibility Routine or Light Jog or Walk

4 Repetitions of Pull-ups or Body Weight Rows

4 Repetitions of Push-ups with Shoulder Touch (Do a push up, touch right shoulder, then left shoulder, – that’s one rep!)

4 Repetitions of Hanging Knee Raises (Straight Leg or Bent Knee)

40 Yard Sprint

Rest 30-60 Seconds.

Complete for a total of 10 Rounds!

Finisher: 4 Minute Tabata (Jump Rope or Jumping Jacks)

8 Sets of 20 Seconds fast then 10 Seconds of rest = 4 Minutes

 

 

Are you Ready to Start Looking Good, Feeling Great, and Living Life to the Fullest?

Let our team of experts give you the ultimate roadmap to success!