Tuesday, August 25, 2015

20 amazing Body Weight Exercises & Why You must do

20 amazing Body Weight Exercises & Why You must do 

- Core:
Core exercises involve much more than just sit ups these days.

No, I'm not talking about planking — these planks take a lot more effort.
To do a plank, get into a push up position, then bend your arms so that your forearms (rather than your hands) are resting on the ground. Use your stomach muscles to hold yourself up and prevent your back from sagging. This is called a plank because your back should be as strong and straight as one when you're in it.

Beginner Tips: If you can hold this even for a few seconds, that's a start! Do a couple of sets and work your way up from there.

Side Plank:
A side plank is similar to a plank, but it works the sides of your abdominals and core, a part of the body that often gets neglected at the gym. To do this exercise, roll to your side and come up on the outside edge of one foot and your elbow. Make sure your hips are lifted off the ground so that you feel your core working. Hold for as long as you can manage!

Beginner Tips: Just as with plank, if you can hold this for a second or two, don't worry. Start there, do a couple of sets and work your way up to holding for 30 seconds to a minute on each side.

Shoulder Bridge:
Your core isn't just your stomach; it includes your back too, and shoulder bridge is designed to work just that. Lie on your back with your knees bent and feet hip-width apart. Place your arms down at your sides, then lift your hips and back off the ground. Hold and repeat.

Beginner Tips: This is pretty accessible for beginners, although you may have to work on how long you can hold this, how high you can lift yourself, and how many repetitions you can do.

Supermans don't feel like flying, but they'll help you build super-hero strength in your lower back. Lie face down with your legs extended and arms out in front of you. Raise your arms and legs off the ground. You'll look like Superman soaring through the sky, but you'll feel a serious burn in your back.

Beginner Tips: Lack of strength and flexibility can make it hard from some people to get any height here — or even get their limbs off the ground. That's OK. Make the attempt to lift them and it will come with time. You can also lift your arms and then lower, followed by your legs.

Supine Twist:
This supine twist provides a good abdominal workout — and a nice stretch for your sides and lower back. To do this exercise, lie on your back with your knees bent into your chest and your arms extended in a "T" shape. Then, gradually roll your knees over to the right, allowing them to drop as far they'll go on one side (they may or may not touch the ground). Lift back to center and repeat on the other side.

Beginner Tips: This will be difficult for those who have limited flexibility in their backs and chest. If you're struggling to roll your legs over, try making small circles over your body first, and then progress to rolling your knees from side to side over time.

In yoga, this is called boat pose, and it is very hard to keep a placid face while holding it. To do this pose, sit on the ground and balance on the space behind your tailbone. Extend your legs out in front you so that your body forms a V shape. Then extend your arms forward at a 90 degree angle from your body.

Beginner Tips: In order to do this properly, you have to be strong enough in your core to keep your back from rounding out behind you. If you can't do this with straight legs, bend your knees until you can. If you still can't do it, try it with one or both feet on the floor first.

Experts Rank Orangetheory Fitness Concept as the Top Trend in Fitness for 2014

November 21, 2013 12:59 ET

Experts Rank Orangetheory Fitness Concept as the Top Trend in Fitness for 2014

High-Intensity Interval Training Debuts at Number One on ACSM Worldwide Survey of Top Fitness Trends
FT. LAUDERDALE, FL--(Marketwired - Nov 21, 2013) - Orangetheory Fitness® (www.orangetheoryfitness.com), the energizing interval fitness franchise and first to use heart-rate-monitored training for scientifically proven results, has blazed a trail in the fitness industry with many firsts, the latest of which is having a workout based on the number-one fitness trend for 2014: high-intensity interval training.
In its debut year on the American College of Sports Medicine (ACSM) survey of top fitness trends, High Intensity Interval Training (HIIT) tops the list of the 20 trends for 2014. More than 3,800 fitness professionals were surveyed for their expert opinions on worldwide trends in the commercial, corporate, clinical and community health fitness industry. The results of the eighth annual survey were published in the "Now Trending: Worldwide Survey of Fitness Trends for 2014" article published in the November/December issue of ACSM's Health & Fitness Journal.
Lead author of the survey, Walter R. Thompson, Ph.D., FACSM, commented that High Intensity Interval Training's first appearance on the list in the top spot "reflects how this form of exercise has taken the fitness community by storm in recent months."
Orangetheory Fitness has led the fitness industry revolution in HIIT, launching the concept in 2010 and growing its footprint exponentially to 195 franchises across the U.S., Canada and the United Kingdom. David Long, CEO of Orangetheory Fitness commented: "The 'surprising results' of the 2014 ACSM survey are not a big surprise to Orangetheory Fitness. We're thrilled that more than 3,800 fitness experts around the world agree that high-intensity interval training is the biggest change in behavior in the industry and the top trend for 2014."
He adds that the Orangetheory concept is actually an ideal combination of several of the top-20 fitness environments in the study: HIIT, strength training, and group personal training all ranked in the top 10 and are components of the Orangetheory Fitness workout. Based on science and physiology, Orangetheory minimizes the risk of injury sometimes associated with HIIT because of the workout's unique format, ongoing research and development, a personalized heart-rate monitored approach, and skilled personal trainers who lead every session.
"The 2014 ACSM trends study validates our 'theory,' and the fact that it shows up for the first time at number one speaks volumes. Orangetheory Fitness will continue to propel the growth of this concept as a leading brand in the fitness industry," Long concludes.
Orangetheory Fitness is currently accepting qualified franchisees and area developers for U.S. and international markets. Learn more at www.otffranchise.com.

About Orangetheory® Fitness
Orangetheory® Fitness (www.orangetheoryfitness.com) is a one-of-a-kind, group personal training workout broken into intervals of cardiovascular and strength training. Backed by the science of excess post-exercise oxygen consumption (EPOC), Orangetheory's heart-rate-monitored training is designed to maintain a target zone that stimulates metabolism and increases energy. Led by skilled personal trainers, participants use a variety of equipment including treadmills, rowing machines, SBT Suspension Training and free weights, burning up to an average of 900 calories per session. The result is the Orange Effect -- more energy, visible toning and extra calorie burn for up to 36 hours post-workout.

Wednesday, August 19, 2015


It's always free to try!!

Heart rate based, interval training in a fun and energizing group environment. Burning calories AFTER you workout? That's the orange effect!


The Reasons Why You’re Not Losing Belly Fat – 5 Most Common Mistakes That Cause Belly Fat

If you do everything in your power, but different diets and intense training like OrangeTheory Fitness and  still fail to help you lose belly fat, you may be making some mistakes which are stopping you from reaching your goal. Here are five major reasons why the fat on your waist just doesn’t seem to want to go.

Lack of Magnesium

The body needs magnesium for the heart, nerves and muscles. It participates in the activation of over 300 enzymes that ensure the smooth running of many processes in your body.

But this important nutrient also affects weight loss and body shaping. Research published in the Journal of Nutrition found that the sufficient intake of magnesium is associated with lower levels of glucose and insulin, which are otherwise indicators of obesity.

Another study found that magnesium beneficially affects the feeling of bloating during menstruation. Namely, women who have the right amount of magnesium in their body feel less swollen.

Tip: Some foods rich in magnesium include green leafy vegetables, beans, legumes, and nuts. If you want to take magnesium in the form of dietary supplements, make sure to consult a doctor.

Food With Too Much Salt

When you have a bloated feeling after eating a salty meal, this is the reason why. Too much salt in the body causes the displacement of water from the bloodstream into the skin and a large consumption of salt can give you a bloated appearance.

Over 90 percent of people regularly cross the recommended daily intake of 4 grams of salt, sabotaging their efforts to get rid of belly fat.

Tip: Get rid of that habit of adding salt to dishes. Instead, improve the taste of a meal with various spices.

Consumption of Carbonated Drinks

Carbonated soft drinks are full of empty calories that affect your waist, like soda pops and junk calories drinks. Just two glasses of soft drinks a day can cause fat in the abdomen to accumulate 5 times faster. In addition, the huge amount of sugar in soft drinks fosters a desire for food, which is why we eat more than we really need.

Not Enough Sleep

If you aren’t getting enough sleep, even though you’re obviously constantly tired, you are also preventing the removal of belly fat. Research published in the American Journal of   that women who slept only five hours a night are 32 percent more likely to be overweight than those who slept longer.

Due to a lack of sleep during the day, you consume foods with more fat, and ghrelin is the one to blame. The production of the hunger hormone, as it is called, grows because of a lack of sleep.

Tip: To regulate appetite and thus, weight and fat around the stomach, sleep 7-9 hours a night. To sleep better, remove any electronic devices from your room and hold the temperature slightly cooler than the rest of your home. The ideal room temperature for sleeping is around 18 degrees Celsius.

Avoid caffeine late at night and try to keep a regular routine, even if it means getting up at the same time over the weekend.

Eating The Wrong Fat

The body reacts differently to each kind of fat. Studies show that a high intake of saturated fats (such as those in meat and dairy products) increases the accumulation of fat. On the other hand, unsaturated fats that contain omega 3 fatty acids, such as those in nuts, sunflower seeds, salmon, olive oil, and avocados, have beneficial effects on the body.

Tip: Balance your intake of fat because an excessive intake of either saturated or unsaturated fat, will have a negative effect on your body.

TRY A FREE CLASS AT OUR STUDIO (Local residents of Palm Beach Gardens and Palm Beaches area)


By PGA National and just about 1 mile west from PGA Commons (Rocco Taco's) 

 (West exit on the Turnpike and PGA Blvd) ( Not East, OTFPBGEAST)
 (Local residents of Palm Beach Gardens and Palm Beaches area) zip codes area 33418, 33418, 33410, 33411, 33408, 33407, 33412, 33470
Not your typical gym, like LA Fitness or Crunch, We are a High end personal fitness studio