We work with
clients globally, so no matter where you live, we can help you achieve
your fitness goals! We work with clients of all different fitness
levels, from those who are complete beginners and have never worked out
in their lives, all the way to those who are advanced. We work with all
ages, both male and female, and people with all different fitness goals.
We have clients who have over 100 pounds to lose, and are here because
they need to change their habits in order to save their lives, all the
way to clients who are in good shape and looking to be in GREAT shape,
or compete in a physique competition. We make programs for clients who
are training at the gym, as well as clients who are going to be working
out at home. https://tinyurl.com/HitchFit1024
Join your host Coach Nate as we take a look at a high volume back workout from trainer Mike, take look a cool glute exercise from the beautiful folk at BodyRockTV and drop some Beast-Mode Knowledge from our friends at Beast Sports. Enjoy!
Do you sabotage your fitness resolutions every year? Here’s what to do instead
Author
Elin Kanchev
How to keep your focus and stay on track
Are you one of the millions of people who resolve to start working
out on January 1? While you’re probably excited to get back into the gym
after indulging in more than a few delicious holiday treats, it can
also be difficult to get back into a workout routine after weeks or
months away from the gym. Turn your New Year’s resolution into a goal
you work towards all year long by following these tips to avoid injury
and ease back into a gym routine:
Make new year fitness goals long-term.
One of the biggest ways to actually keep your New Year’s resolution
in 2018 is to set specific long-term goals. For example, you might say
“Right now, I can do 15 push-ups. In six months, I’m going to be able to
do 30,” instead of simply saying “I’m going to work out more in 2018.”
Once you reach your initial goal, set another. And then another. Setting
specific future goals helps you ease back into working out and keeps
your New Year’s resolution because you’ll continue moving forward.
See the big picture.
A lot of people make a New Year’s resolution to work out thinking
they’ll see results overnight. But working out is a process, and it’s
important to stay positive when you don’t see immediate results after
just a few days back in the gym. When you get discouraged, take a deep
breath and think about all you’ve achieved since you started working out
again. Have you shaved a few seconds off your run time? Benched five
extra pounds? It may not sound like much to you now, but those small
victories add up to big gains in the long-term.
Take it slow (but not too slow).
One of the biggest mistakes most people make when easing back into
working out is going too hard, too fast. If you’ve been out of the gym
for a while, start with shorter workouts several times a week, and
incorporate stretch sessions before and after each workout. On the other
hand, don’t cheat yourself out of a challenge. It can be tempting to
stay in your workout comfort zone. Instead, increase the duration and
intensity of your workouts over time to ensure you stay healthy and
strong.
Let go of stress and enjoy workouts.
It can be overwhelming to take in all the fitness advice you’re
bombarded with everyday. Just let go of all the magazine workout tips,
gym advice from friends, and exercise infomercials you’ve accumulated.
As you ease back into working out, try to empty your mind, and instead
take time to strengthen the bond between mind and body. One great way to
do this is to meditate briefly before a workout session. When your mind
and body are aligned, you’ll be more focused on your workout, and more
likely to keep that New Year’s resolution all year long.
Work out with a personal trainer.
Consider investing in a personal trainer to stay motivated on your
new year fitness journey. Working out with a personal trainer can help
you get the most out of your fitness routine and give you guidance on
the best exercises to help you meet your goals. Interested in learning
about personal training? Contact us today to see how our trainers can
help you meet your goals.
Watch Elite Powerlifter Steve Gentili's top 3 tips to increase your bench press.
1) Shoulder Health- Take care of your shoulders first to improve your bench.
2) Add floor press into your routine.
3) Go into accessory movements - dumbbell press, dips, etc.
Nutrition Issues Preventing Your Weight Loss Success
By Team Beast's Brandon Hendrickson, the 2018 Men's Physique Olympia Champion When it comes to your ability to change your body, your nutrition is
the biggest factor for attaining weight loss success. Your diet is
probably the hardest part about building your desired physique.
Unfortunately, we have slip-ups and things happen where it affects our
desired physique. Here are some things with your nutrition that can
prevent your weight loss success along with ways to fix them. Stress and Willpower: A lot of people eat more food when they are happy or sad. It’s almost
inevitable for most of us to eat more when stressed or feeling down.
The best way to fix that get on track with your weight loss success is
to use alternative foods in your daily nutrition. For example, if you
want something sweet or with sugar, instead of chocolate and candy, try
fruits and nuts. Tiredness: Reduced sleep could affect how hungry you feel and could totally
knock you off track with your nutrition. Your mood and decision-making
can be affected by how much sleep you’re actually getting. Being tired
can affect your decision-making about what foods to eat. Make sure to
get 6-8 hours of sleep per day so that you can make more informed
decisions when it comes to your diet and goals and achieve the weight
loss success you are looking for.
Boredom: It’s almost too easy to chase that dopamine high from junk food when
we’re bored. We have a tendency to make irrational decisions about our
nutrition when we’re bored. This could negatively impact our weight loss
success. To avoid boredom, go for a walk, find a hobby, or when you do
get bored, use an alternative food (as mentioned above) instead of junk
food.
[Video below]-Watch former National Strength and Conditioning Association VP, John Graham'S full field hockey coaching course here:
Featuring legendary Emmaus (PA) High School field hockey coach Sue Butz-Stavin and athletes from her 2005 National High School Championship field hockey team, this course explains and demonstrates several of the key factors in power, agility, and speed training for field hockey, including movement preparation, dynamic warm-up, assisted/resisted acceleration training, and plyometric and speed training. About this Course
Becoming more skilled at greater speeds and developing increased precision on the field can be achieved simultaneously. Power, Agility, and Speed Training for Field Hockey presents a detailed overview of evidence-based fundamentals and techniques involved in developing essential motor skills for field hockey.
Featuring legendary Emmaus (PA) High School field hockey coach Sue Butz-Stavin and athletes from her 2005 National High School Championship field hockey team, this course explains and demonstrates several of the key factors in power, agility, and speed training for field hockey, including movement preparation, dynamic warm-up, assisted/resisted acceleration training, and plyometric and speed training. This course also features a series of proven developmental drills designed to enhance the motor skills involved in playing field hockey.
Among the topics covered:
Movement preparation Dynamic warm-up Assisted/resisted acceleration training Plyometric and speed training Agility ladder drills Line drills Cone drills Static stretching
Coach Credentials
John GrahamFormer National Strength and Conditioning Association Board Member
John Graham, MS, CSCS*D, FNSCA, is a former National Strength and Conditioning Association board member (2001-2004), vice president (2002-2003), and secretary/treasurer (2003-2004). One of the most respected strength and conditioning professionals in the field, he is certified by both the National Strength and Conditioning Association and the American College of Sports Medicine. Graham is also a National Strength and Conditioning Association fellow. Over the course of his exceptional career, Graham has been honored numerous times for his achievements. He is a prolific author and a much sought-after presenter at clinics and professional meetings across the United States.
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One of the best in the business explains the strategy and fundamentals
used when trying to field a fly ball. Learn from a pro baseball player
how to improve your game today!
Click the link above to see the whole thing!
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