Yoga

Yoga. There are a ton of benefits that come from doing yoga. Overall, it is good for your whole body, but there are some key aspects of it that can help when added to your regular fitness routine.

1. After working out, you probably experience soreness and muscle aches. Yoga does very well to help ease the pain, as it stretches your muscles and relaxes your whole body.

2. Most of us these days don't always get enough sleep, or the quality of sleep that we would like. Doing yoga helps you sleep well, and you need sleep for your muscles to have time to recover.

3. Even if you are going for a thick frame and big muscles, it does't hurt to to have some muscle tone, and yoga ensures that you get that tone working for you.

No matter what your fitness goals are, yoga is a very good full body work out that can make you feel better about yourself; give you more self-confidence, which is never a bad thing.

Feel good, look good.

-Ty

Monday-Chest and triceps

Hey everyone!

Its Monday! In the gym universe we all know what that means.. Chest day! Here is a workout for you to try on the infamous chest day!

The rep range that we will be doing today is 10,8,5,5. Your first set is going to act as a warm up, throw on some weight you think you can do about 10 times. The next set of 8 reps is where we are going to start to add some weight. Increase the amount of weight you did from 10 reps to where the 8 reps will be pushing you to the max. Make the same jump from your 8 rep to your 5 rep. The last set is gut check time. Add even more weight than your previous 5 rep and get after it for 5 more. Really push yourself, even if you cannot get 5, do your best to challenge yourself and push yourself to the max. What your body can do will really surprise you.

Chest:
Bench Press- 10,8,5,5
Incline DB Press- 10,8,5,5
Decline Bench Press- 10,8,5,5
DB flys- 10,8,5,5
DB pullovers- 10,8,5,5
Triceps:
Skullcrushers-10,8,5,5
Close grip bench- 10,8,5,5
Rope press down- 10,8,5,5
Tricep kickbacks- 10,8,5,5
Abs- (don't forget to train these!)

There you go guys! Get after it and make those muscles grow!
Keep checking in for more workout and other health and fitness tips!

-Jon

Equipment

Is there anything you use to help track your fitness goals? Like an application for your phone or  a monitor of sorts?

I, (Ty), use a FitBit flex, which tracks my steps, calories eaten and burned, and things of that nature. It's nice, because it is an easy way to track fitness goals. 61YRYwYtSJL._SL1500_.jpg

I also use a heart-rate monitor so that I can make sure I am in the best zone for burning fat.

Things of this nature can be very helpful.

Stay awesome!

---Jon & Ty

300

Try this 300 Workout if you are stuck and unsure what you should be doing!

It isn't enough just to eat healthy, or just work out. Do both, and see how amazing you feel!

Home..

Be Safe!

It may seem like common sense, but it needs to be said... BE SAFE! 

Safety when lifting is an important thing to remember. Do you have a good grip? Do you have a spotter? What about equipment? is everything in working order?

You should make sure the plates are secure on. The other day I there was a man working out with his girlfriend. Both forgot to secure the plates, and the guy ended up losing the plates on both sides. One landed on the woman's foot, and she had to be rushed to the hospital.
A perfect example of why you need to be careful and double check that you are being safe. If you aren't, you could hurt yourself, or someone else.

If you see someone being unsafe, don't hesitate to say something. It is for their own good.

Be safe and keep lifting!

Setting Goals

Setting Goals

“Set your goals high, and don't stop until you get there”

          Everyone one has fitness goals. Wether it is to lose 50 pounds, gain 20, or simply just feeling healthier everyone has something they want to achieve. As for my personal goals; I want to weight 215 and be able to bench press over 300 pounds. Here is a little challenge for all the readers: Take a piece of paper and write down your goal. Now take that goal and take it somewhere you see at least once everyday, I recommend the fridge. You will now see this goal everyday and it will help motivate you toward your goal. My advice to you is to set your goals high. Sky high. Map out your progress to help you along your way, set milestones and REWARD yourself when you hit those milestones. Before you know it you will be reaching your goals and setting new ones! Let’s get out there and achieve those goals! Keep checking back and let us help you reach your goals! 

- Jon and Ty 

The Benefit of Cardio

Artwork by Ty Beagle

When it comes to strength, biceps, triceps, etc. aren't the only thing that need to be worked out. There is a muscle that we can often times forget about—our heart. Our heart is key when it comes to endurance. The stronger it is, the more efficient it is at getting oxygen to our lungs, enabling our bodies to go harder, longer.

Cardio is very important. It also is a great way to burn fat. The interesting thing though, is that you don't necessarily have to run to lose fat. In fact, if you run, it can be harder, because at those heart rates, all of the good energy is being burned, rather than the fat you walk to lose. If you walk on the treadmill or wherever, it is actually just as good for you, if not better. You get your heart rate in the right zone for burning fat, without feeling overwhelmed.

I (Ty) walk on the treadmill for at least 15 minutes every time I go to the gym. It is a great way to get the blood flowing, and burn some fat in the process, and keep it down. If I want something more intense, I have other options, but I prefer doing that for a pre-lifting workout. It feels great, and leaves me feeling refreshed.

Keep it up!

—Jon & Ty