60 Tons

February 7, 2010

That’s how much weight was moved Friday by 8 of us. We did a timed workout of 30 minutes of exercises including 2 hand swings, one hand swings, front squats, dead cleans, clean & press and rows. We did this workout a couple months ago. Kelsey saw a 22% improvement in her weight moved. Way to go!

Jeanne informed me that she hasn’t been to her chiropractor in over two months! It’s great to see the positive effects the workouts can have on someone. It’s one thng for a fit person to see improvements in physical performance, but it makes me feel so much better to hear about someone not experiencing the pain and discomfort they once were. ¬†Congrats Jeanne!

Renee has been in Rhode Island for the kettlebell certification this weekend. It sounds like it has changed a lot since I was there in April. She is bringing home some great ideas to continue to improve our training program!

The Delano Business Expo is coming in April. We are planning on having a booth and will be holding small demonstrations. Stop by and check us out!

Getting Flexible and Stronger

January 29, 2010

Well, I felt it was time to give an update on the members. I haven’t written much about them lately. Come to think of it, I haven’t been writing much at all lately. It’s been busy at the gym. Busy is a good thing. That means people are showing up, working hard and seeing results.

Bruce has been a superstar. He has been coming four days a week and has seen HUGE improvements. I spotted him doing a front squat with the 40 kg (88 pound) kettlebell earlier this week. He was doing a situp-getup with an eight kilo bell and commented that when he started he couldn’t do it with any weight. To show my admiration and congratulations, I have a free shirt waiting for him if he reads this and mentions it to me…

Tonight, we did an extra core routine at the end of the workout. Half way through, Tony mentioned that he has greatly improved his flexibility. Joe is another that is moving up in weight. He was swinging the 28 kg this week and looking good. The women, are all doing amazing. We did a little confidence builder and I saw a couple of them swinging the 24 kg bells ūüôā Keep up the great work!

I also need to give a special shout out to Todd and Lori. I can count on them like clockwork. Every Monday, Wednesday and Friday they show up, rain, snow or shine for the 6:00 am class! Tony and Kelsey are my regulars on Friday nights. Lately Fridays have become their personal training sessions. I don’t think they mind, but if you’re looking for a smaller class, Friday’s are it.

Renee is going to Rhode Island next weekend to get her certification. Later in February we will be adding more classes. So far we have decided to add 8:30 am classes on Monday, Tuesday, Wednesday and Friday. To celebrate and show our commitment to the Delano area, we are offering reduced monthly rates for those that wish to commit to us:

  • $79 per month for a 6 month commitment
  • $69 per month for a 12 month commitment

Benefits of Exercising Barefoot

January 10, 2010

Lately, I (Renee’) have had several people ask me why I always work out barefoot.¬† When I tried giving short answers such as “it improves my balance” or “I don’t get as sore” it always led to¬†more questions and more explanations.¬† I decided this would be a good topic to post about and let you decide for yourself if you want to give it a try.

The foot has 28 bones, 38 muscles, 35 joints, 56 ligaments and 2 arches.  It is the very foundation of our body and affects every other part of our bodies from the ankle to the knee, the hip, the back and even the neck.  Most athletic shoes with their inflexible soles, structured sides and super-cushioned inserts keep the foot so restricted that they may actually be making your foot lazy, weak and more prone to injury.  These shoes do all the work for our feet and the foot muscles weaken from lack of use.  It is common for ankle, knee and back pain to occur from improper foot mechanics. 

Barefoot exercise allows a greater range of motion to the foot, which can increase its flexibility.  Barefoot exercise will help with balance, postural alignment, and injury prevention.  One of the first things you may notice when you first try barefoot squats, lunges and other strength training exercises is an initial lack of stabilization.  A person can become so conditioned to using shoes for support that they almost fall sideways when doing a barefoot lunge.  Balance is one aspect that will greatly improve when the strength and flexibility of the foot improves.  With improved balance comes improved posture and muscle alignment which leads to less aches and pains and a reduced risk of  balance injuries such as twisted ankles.

Try exercising barefoot for a couple weeks and see how it strengthens you from the neck down!


December 29, 2009

I put this word on the whiteboard at the gym a couple weeks ago and asked if anyone knew what it meant. I didn’t get any takers. A week later, I spelled it out – Excess Postexercise Oxygen Consumption. Even after listing these words, I only had a couple members ask me what it meant…

In today’s society, with so many people wanting to lose weight, I feel this is an important concept to understand. The formula for losing weight is simple: calories in must be less than calories out. This being said, the most important aspect of losing weight is to manage the calories you take in; a good diet is essential.

This, however, is not my specialty. I focus on calories out…. exercise. The concept of EPOC has been studied for several years, and it suggests that after exercise the body continues to need oxygen at a higher rate than before the exercise began. Thus your body is burning more calories than it was prior to exercise. Research suggests that high-intensity resistance exercise disturbs the body‚Äôs homeostasis to a greater degree than aerobic exercise, resulting in a larger energy requirement after exercise to restore the body‚Äôs systems to normal. Therefore, counting calories burned while on the treadmill and comparing them to the calories burned while performing high intensity resistance training will not give you the complete picture. You should also consider the effect of EPOC with your training methods. The training methods used at our gym uses high-intensity resistance exercises and therefore in my opinion is a fun way to increase your EPOC.


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.