Functional Fitness Traverse City | Fort Fit

So I know the name of this blog is themed off of working out at home, however I wanted to share something outside of the at home workout genre.  Fort Fit in Traverse City is Traverse City's finest Functional Fitness Gym.

What is exactly is functional fitness?  It is similar to crossfit in the sense that they are both based on the foundation of improving your overall athleticism.  Functional Fitness focuses on many different aspects of cross training.  From the rowing machine to deadlifts and pull-ups to tire flips, you will be challenged and have more fun in this atmosphere than you have had at any other gym in your life.

What I like about this stylistically comparable (but not associated with the brand CrossFit) Crossfit Traverse gym is that you compete against your self from your PR (personal record) for the WOD (Workout Of the Day).  You also compete against others in class while at the same time encouraging them to finish the WOD.  The flexible class schedules make my life much easier as well.  As soon as my wife is able to (after delivering our second child) she will be joining me in the classes.

We are social creatures at heart, even the most introverted (myself included) and this group dynamic really helps tap into that "beast mode" mentality that we can achieve when we are really really focused in on the workout.  When you workout by yourself sometimes it is easy to do the moves half way. Not the case when the instructor or your class mates are observing you.

All ages and genders are found at Fort Fit.  The instructor Sarah is a power house!  She is an experienced collegiate track athlete and one of the few Certified Traverse City CrossFit Instructors. So as far as increasing your cardio, strength, mental stamina and overall athletic ability you will not be disappointed!

Eat+Train+Commit=Success

Working Out Those Invisible Muscles Can Help With a 6-Pack Look

Crunches can only take the abdominal muscles so far. When a six-pack look is the desired outcome, more needs to be done to tone and strengthen that belly for optimum appearances. One of the most important things to not overlook when working out the abs are the “invisible muscles” that lie in this area.

Yes, that’s right – the invisible abdominal muscles. The transversus abdominis lies beneath the rectus abdominis, the six-pack muscle. This is the muscle that flattens the waistline when the gut is sucked in. Failure to work out this muscle with the same vigor that’s applied to the “six-pack” muscle and the overall look just won’t be the same.

So, how can people work out this muscle to get the desired results? It’s fairly simple. Just work it with the “vacuum.” This exercise is simple to do and can produce great results.

To get started, just pull the belly button toward the spine and hold for 10 seconds while breathing normally. Repeat five times.

When the vacuum combines with other ab exercises, the final outcome can be that tight tummy look so many people are after. Even so, there are other things that need to be done to support an improved abdominal appearance. They include:

·         Making a good diet a part of the routine – Muscle building does call for proper nutrition and so does weight loss. To support the desired results, be sure to eat a healthy, well-balanced diet every day. This means including lots of fruits and vegetables, lean proteins and other healthy choices in the diet. It also calls for drinking plenty of water to support hydration and overall health. Overlook diet and fat-burning and that six-pack look might never materialize no matter how many crunches are done.

·         Work out other muscles – It’s never a good idea to focus solely on one muscle group. Even when a six-pack look is the desired outcome, it’s best to get the whole body up and moving. Consider a workout plan that involves both strength training and cardio for the best possible results. Cardio can help burn off fat and build endurance while strength training will also support weight loss while building the muscles necessary to produce a leaner, tighter look. To embark on a sound workout plan, consider consulting a one of our trainers.

The “invisible muscles” matter when it’s time to create a six pack look. Support the overall look by making sure nutrition and full body workouts are also part of the plan.  If you are looking to get nutrition and workout advice then you can get it at the best Traverse City Gym- Fit For You and their Sister Location Fort Fit.  Fort Fit is a gym that teaches Functional Fitness Work similar to Crossfit.  Having just started working out there I would say it is the best Crossfit gym in Traverse City that does not bear the crossfit name as Functional Fitness is more than just crossfit style movements.

                            

Eat, Train, Diet, commit=success. 

Workout at Home. How to workout at Home and get gym quality results.

How to get Gym Quality Fitness by Working Out at Home.

Hey Fitness Fans,

Stephen Twomey here with you.  I travel in my job a decent amount. So on the days I do get to be home I typically do not want to leave the house and leave my wife and kids behind.  I want to maximize my time so driving 15 minutes to the gym and then back home is not high on my priority list.  I can however in 30-45 minutes get an amazing workout in, while at home.

So, my wife (who is 5 months pregnant) and I really like to do the DVD workout series from Beachbody.  Our favorites are P90X3, Insanity and T25.  Working out at home is great because we can exercise while our 18 month old son is sleeping!  We have been doing a lot of T25 lately because Focus T25 from ShaunT offers a low impact or modifier movement to go with each high impact exercise.  The modifier movement still uses compound movements and is almost as difficult as the high impact version, it is fantastic for people recovering from an injury, just starting out in fitness or in my wife's case, great for a pregnant woman.

T25 offers a good deal amount of cardio and a mix of body weight and a moderate amount of free weight exercises.  However, I really like to lift weights and lift heavier weights than are demonstrated in the T25 videos.  Nothing wrong with using light weights.  They have their time and place and man can they burn at the high reps!  However, to build those large dense muscles I am looking for, nothing beats heavy weights.

Exercises that can be done with minimal equipment at your house-

Dead Lifts- do dead lifts with dumbbells.
Squats- do squats with dumbbells, held out to the front or side depending on which muscle you want to work.
Chest Press- you can use dumbbells to chest press and do it on the ground, or a bosu ball.
Shoulder Press or Military Press- seated or standing shoulder presses really widen your shoulders and put muscle on the quickest.
Bicep Curls- Hammer curls, Regular Curls, any type of bicep curl is going to force the muscle to grow, just keep in mind the bicep is a smaller muscle and does not need to get worked as much as the chest as an example.
Triceps-  Tricep dips can be performed on a chair.  Elbows in push ups are great for triceps.

If you want a workout DVD system to follow along and where you can build muscle, look no further than Tony Horton's P90X3.  30 minute workouts get you stronger, more fit in a shorter amount of time.  Plus he is actually pretty fun to watch.

For more fitness ideas visit my YouTube Chanel.
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At Home Work Out programs. How to get fit without going to a gym.

I don't have 45 minutes to a hour before or after work; to go to the gym and get to work, or back to my family.  I was trying to figure out if all I would ever have time to do was run and do a few push ups.  I luckily found Beachbody, and their wonderful at home workout programs.  Gone are the days where people would look at you crazy when you told them you worked out at home.  At home work out programs like Insanity, P90X and T25 have gained crazy almost cult like followings.  You can see them everywhere on social media to infomercials.  And they are getting all this publicity frankly because they deliver and allow people to get amazing results without having to disrupt their regular lives.  If you are a stay at home mom looking to get in shape, something like T25 is fantastic.  You can get your workout in in under 30 minutes, shower up and eat all while your kids are taking a nap.  Or, on a weekend instead of leaving your house and commuting 15 minutes both way to the gym, well you can get your workout done in the time it takes you to commute to the gym.  
At home workout programs save you time, they save you money and quite frankly are a lot of fun when you plug into their system.  
Take advantage of our special offers on Beachbody, At Home workout program products.  

Get in and dig deeper!  Thanks for reading.  
Please visit with At Home Workouts. Get Ripped at home.

Calf Compression Sleeve Reviews. Yes, you will look awesome!

Hi Fitness Fans,

Last post we talked about why you need compression calf sleeves.  Just as a reminder in case you forgot or did not see the last post I will go over a few of the benefits of calf compression sleeves.

• Circulates blood easier.  Which aids in post recovery.
• Increases endurance as lactic acid has a harder time building up with increased blood flow.
• Helps prevent shin splints.
• You look cool. 

This time around we are going to review which of the calf compression sleeves I believe work best.

180 Quantum Cool Compression Calf Sleeves-  My first pair of compression gear. I really like these a lot and they really do wick away moisture when you really hit it hard at the gym or working out at home.  Has UPF 50+ so it is great to wear all year round especially when running outside as it can cool your skin down up to three degrees.  Rank #3

2XU Compression Calf Guard- Uses a graduated system of compression for different parts of your leg to help aid in blood circulation, which aids in anti-fatigue and quicker recovery. A very comfortable pair that I highly recommend.  Rank #2

Zensah Calf Compression Wear- These helped aid me in getting rid of my shin splints or at least not feeling the effects of them.  During Insanity and T25 workouts, there are a lot of plyometric jumps that can cause shin splint issues.  With a graduated compression system similar to 2XU, Zensah after regular use helped my shin splint issues go away.  Now I can try to compete with Shaun T... yeah right.  Rank #1

Whether traveling, sitting at your desk, or working out like a crazy person calf compression gear will help you feel better.

Fitness Gear Reviews

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Why you need Calf Compression Sleeves. You'll Look Awesome too.

I enjoy Insanity, Insanity the Asylum Workouts, and T25 workouts.  And my calves always feel like they are going to explode when I am about 10 minutes into it.  Which is usually the warm up phase.....Ahhh!  Now, I do wear minimalist style shoes like my Inov-8's.  These types of shoes cause the calf muscles to work more and thus get my blood pumped into the veins, better muscle growth etc.  These types of shoes cause your feet and your calves to have a great range of motion when doing exercises like lunges, squats and even sprints.  I love these style of shoes, but found that my calves were getting too pumped too quickly.  I soon ordered a pair of calf compression sleeves and once I got over how cool I looked (my wife sighs in disbelief) I found that my calves were a lot less sore after my next workout.  My legs recovered quicker the next day and were ready for my favorite at home workout Insanity Pure Cardio!

I love to wear compression calf sleeves when I am traveling.  Whether flying or driving, compression calf sleeves keep your legs fresh from fatigue as the blood flows easier.

Whether running, lifting,biking, or doing High Intensity Interval Training (like the at home workout program T25), wearing calf compression sleeves will make your workout more pleasant and your legs will thank you the day after!

Did I mention that they make you look cool?  Fact:  My wife finds me much more handsome when I am wearing them.

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Calf Compression Sleeves

What Do I need for a home gym? What you need to work out at home

Hey Fitness Fans,

So today we will be discussing what you really need to work out at home.

You first have to ask yourself what your goals are.  Do you want to lift weights to tone up and build bone density?  Are you looking to get stronger?  Are you looking to lose weight?  Gain cardio capacity for sports?
All these different goals will lead you to what type of equipment you should get.

• If you are looking to get stronger and or tone up, build bone density, then you need to invest in some free weights.  Also known as dumb bells.  There are many different types of dumbbells to get, most will cost you roughly about a dollar per pound.  Another option to consider which costs considerably less is resistance bands.  Resistance bands are basically a large rubber band that creates resistance.  Simply by changing how you stand on the band while doing a bicep curl will change how much resistance you experience during the exercise.  So, most of the time you can get by with simply one or two bands compared to a set of dumbbells from 5lbs to 25lbs in five pound increments.  One thing to keep in mind with resistance training is that by building muscle you fight fat.  

• A treadmill, elliptical, or bike are great options to increase your cardio capacity and lose weight.  These types of equipment will typically be fairly costly if you wish to have something that will last more than a year of continuous use.  I personally like the elliptical as it gets the arms and legs moving and is zero impact on the joints. I save the impact workouts for Insanity, P90X3 and T25.

• Gym flooring is a great item to invest in.  I have had my gym flooring in my basement for about 2 years now.  Its great that I don't have to worry about denting my wood flooring with my dumbbells and I also have less stress on my joints from plyometrics. 

• Exercise at Home DVD's are a great investment.  Hiring a personal trainer costs around $40 per session in most mid sized markets in the US.  If you work out with a trainer twice a week for two months you could have bought Insanity, P90X3 or T25 and had world class trainers in your home like Tony Horton and Shaun T.  I know you think it does not feel the same, but let me tell you that when they say go for it, you really want to because they can motivate you right through your computer screen.  I love P90X3 work out at home fitness dvdfor weight and resistance training.  I love T25 Work out at home with Shaun T for its cardio and mixed resistance training.  Both systems are very effective but distinctly different.  

http://beachbooty.net
Thank you for taking the time to read this and I hope to see you back.  You can follow me @beachboddydaddy on Twitter and on my other blog realfitnessreviews.wordpress.com