November 14, 2009

This week at Core Fit ‘N Motion, we did a Tabata workout with several stations.  A Tabata workout consists of one exercise being done at maximum intensity for 20 seconds followed by 10 seconds rest for 8 cycles.  Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan published a groundbreaking study in the journal, Medicine and Science in Sports & Exercise.  They provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training.  In 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects and a 14% increase in their ability to consume oxygen.  These results were in already physically fit subjects.  The conclusion was that just 4 minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise!


A Far Away Hello

November 5, 2009

Brittany, one of the taekwondo athletes that works out with us 2 or 3 days a week, is out in Colorado Springs. She is competing at the Olympic Training Center competing at a qualifying tournament, the first step in several, to qualify to fight in Singapore in 2010 at the first ever youth olympics (for 16 -17 year olds).  Good Luck Brittany.

Brittany gives me a hard time because I don’t update the blog frequently enough. I challenged her that if she wanted more frequent updates, she should help me out and write some. Last night she sent the following from Colorado:

HELLO!!! I am sad that I cannot be there to workout with you all.. I am currently in Colorado Springs, Colorado preparing for a very important tournament. As most of you know, I am in TaeKwonDo along with Travis and Dex. I am very excited to say that I am going to kick some major butt!!!!! (At least that’s the plan! :D) Tomorrow is weigh-ins for the tournament, and the five of the teammates are very excited.

I have been nagging at Alan to update the site more often, but obviously he does not listen. So, I might be writing more of the posts.  I plan on doing at least a couple a week… that’s the plan. I sure do have a lot of plans.

Recently Travis had a SMALL party in the corefit gym, but it was very fun. The whole room was filled with fog, spider webs all over, and it was very spooky. Even though not many people came, there was a slight moment when Tana showed her spunky side. Tana and I got very much into the Cupid’s Shuffle Dance. (Even though no one else joined!) I also scared the daylights out of Tana and man alive did she get me back good. I was almost out of my pants… not only Tana, but Renee, Travis, Zach, well just about everyone scared me. You would never expect the gym to look how it did, but it did. The lively, colorful, wall muraled, vibrant gym we know and love was for one night spooky!!!

Hope everyone had fun working out, everyone is improving, and we are getting so much BIGGER!!! Going to need more workouts… I think I can help with that!?!?!?!  >:O RAWR O:<   Alan should keep you updated on how we all are doing out here!!! (I am going to do my best for him.) GOOD LUCK WITHOUT ME AND DECCA TO KEEP THE JOKES FLOWING!!!!



November 2, 2009

20 is a beautiful number. It is the number of people that attended classes today. We had 6 at the 6:00 am, 8 at the 6:00 pm and another 6 at the 7:15 class. Last week we had a record 14 people at the 7:15 class on Monday.

There are comments all over this site. Shirlene left a nice comment hidden on the Schedule page, so I thought I’d copy it into this post:

I just wanted to post that joining up at Core Fit N Motion was the best thing I could have done. Alan is a fantastic trainer, the classes are great and it is a positive environment!! I encourage anyone to try it–you’ll love it. Thank you for all your time and efforts Alan!

It has been my goal to help all people – from the athlete looking to take it to the next level or parents looking to keep up with their kids. The youngest attending the class is 11 and the oldest is in his 50’s. The workouts are enough to challenge everyone. Class sizes are picking up, and the energy created by the group makes the training much more fun.

It’s been great to see the improvements people have made already: Lyndsey is pressing the yellow and swinging green, Dexter is swinging grey, and the teenagers are using yellows and greens depending on the exercises. Soon, Tony will be pressing the grey… then black. Keep up the great work everyone, try to get to at least three classes per week and you will be amazed at your progress! For those of you that haven’t yet signed up but are interested, call to schedule a free, no obligation introductory class.