upfit

The Holiday season is when many people tend to let themselves go. Most don’t worry about working out or staying in shape and this can be a huge mistake. If you want to enjoy the Holiday season without putting on weight, then follow some of our simple tips.

5 Ways To Stay Fit During The Holiday Season?

There are a few simple things you can do to stay on track with your fitness goals, even during the busiest of times.

1. Keep a (Nearly) Normal Routine:

Try to keep a nearly normal routine. If you normally work out in the morning, don’t let the late nights and big meals derail your plans. Instead, set your alarm a little earlier and get a quick workout before the day starts. You’ll be less likely to skip it if you don’t have time for it later in the day. And you’ll be less likely to indulge in unhealthy foods if you start the day with a healthy breakfast.

2. Make Time for Movement:

If you can’t stick to your usual workout routine, try to find other ways to move throughout the day. Take a brisk walk after dinner or go for a jog with your dog. Any activity that increases your heart rate will help offset some of the calories you consume. And, if you can fit in a few workouts during the week, all the better. But don’t beat yourself up if you miss a day or two here and there. The important thing is that you get moving and stay active as much as possible.

3. Watch Your Portions:

Holiday meals are often hearty and filling, which can lead to overeating. To prevent this from happening, pay attention to your portion sizes. Fill your plate with mostly vegetables and lean protein, and save the higher-calorie items for small servings or special occasions. It’s also important to eat slowly and mindfully. Savor each bite and allow yourself time to feel full before going back for seconds. By eating smaller portions and being more mindful of what you’re eating, you can avoid feeling stuffed and uncomfortable after meals. And you may even find that you enjoy your favorite day off foods even more when eaten in moderation.

4. Choose Wisely When Drinking Alcohol:

If drinking alcohol is part of your vacation tradition, there are still ways to do so without jeopardizing your health or fitness goals. First, choose lower-calorie options like wine or light beer instead of mixed drinks or cocktails loaded with sugar syrups. Second, alternate between alcoholic beverages and water throughout the night to pace yourself and prevent overindulging. Finally, don’t forget to eat! Having food in your stomach will help slow down the absorption of alcohol into your bloodstream. So munch on some appetizers or snacks before heading out for drinks with friends or family. By following these tips, you can enjoy responsible drinking during the holidays without packing on extra pounds.

5. Stay Connected With Your Fitness Community:

One way to stay on track is by staying connected with your fitness community, whether that’s online or in person. Seeing others sticking to their goals can help inspire and motivate you to do the same. Plus, knowing that someone is counting on you may help give you the extra push needed to stay committed. Whether it’s joining an online forum or attending group workouts, make an effort to surround yourself with like-minded people who will support your fitness journey. With their help, you can make it through any challenges that come your way, including those posed by the holiday season.

For more information, contact us today at UpFit Training Academy

Have you ever set a chin up (or pull up) goal for yourself but eventually fell short because it seemed too difficult or tedious? Do you watch videos of people doing chin ups and wonder how they “make it look so easy”?
If this sounds like you, you’re far from alone–plenty of people want to become better at chin ups. Majority of their success (and yours), comes from how you choose to approach the task. Simply attempting to do chin ups from a dead hang position is not your best bet here.

That being said, there are various ways in which you can develop a better chin up. One of our go-to methods here at Upfit is the assisted chin up. The assisted chin up is great because it not only allows you to work through the entire range of the motion, but it also requires a good deal of core strength to do the exercise effectively.
One big variable in this exercise is the degree of tension in the resistance band you choose. Needless to say, the tighter the band, the more assistance it will offer & the easier the chin up will be. You want to find a happy medium in terms of resistance–not too easy but not extremely difficult…realistically you want to aim for 12-15 reps for this exercise.

Once the band is secured above your pull up bar you will start by putting either one or two feet in the loop of the band and allow yourself to drop enough so that your arms become fully extended.

 
From there you will brace your core and begin your chin up, finishing when the chin is completely above the bar & your shoulder blades are drawn down and your upper back is fully engaged. It’s important to note here that each rep should end in the dead hang position, arms fully extended.
 
After you have the proper form down & understand the full range of the motion, you’ll want to aim for 12-15 reps and 3-4 sets. Once you have hit that rep/ set range successfully for 3-5 weeks, depending on your frequency, you can begin to lower your resistance and eventually build up to body weight chin ups.

The Viking push press is a vertical push exercise that uses the entire body to complete the movement but the main focus is the shoulders. Clients with shoulder or low back pain can benefit from this exercise instead of a standard military press because the viking press allows you to keep a neutral spine without hyperextending the lumbar. You can train the whole strength spectrum with the Viking Press You can train for maximum strength( ≥ 85% for fewer than 6 repetitions), power production ( 80-90% for 1-2 reps), hypertrophy (70-85% for 6-12 reps).

 

 The client should stand with feet shoulder width apart and soft knees while holding the handle with a neutral wide grip at shoulder height.

 

The first part of the movement is going to be the “dip”. Performing the dip slowly and controlled will ensure that no energy is wasted. During this stage you will also want to stabilize the torso by keeping the chest tall, push the knees out and hips back.

 

The next part of the movement is the ”drive”. During this part of the movement power produced in the lower body will be transferred through the torso generated through the extension of the ankle, knee and hip. Your legs and hips are the main movers at this stage.

 

The final step is the “press”. This is when the upper body comes into play. Using the momentum from the “drive” the client is going to lean in,  bring the head forward and push the handle straight up overhead with arms in complete extension, exhaling at the top. At the end of the movement of the body should be in perfect alignment, back straight leg straight and locked out in arms fully locked out. Even though the body will be lean forward the body should be in a perfect line.

Can’t seem to keep an exercise routine? Your friends probably think the same.

by: Paul W. Park M.S. CSCS

A client of mine was the first person in her family to start making exercise a priority in her life. As a physician, she knew the health benefits, mental and physical, of living a physically active lifestyle, but it was difficult for her to make it part of her normal routine.

Not surprisingly, her chats at work weren’t about weekend workouts, (sorry doctors, you guys are notoriously bad at consistent exercise). So she sought help outside of her social network, a different social network of trainers/coaches and exercise enthusiasts. Fast forward a few years later, her husband and mother-in-law train regularly a few days a week, their family goes on weekly bike rides, and new brutal exercises that I have her husband do has become normal dinner conversation.

During this once in a century pandemic, while the forefront of our minds is on the spread of a biological virus, we must not forget the ability of metaphysical things such as ideas, principles, and habits to spread. Our social networks, through which these ideas spread, have more influence over our behaviors than most of us give credit for. Did most of your friends quit smoking? Your chances of kicking the habit increase. (1) Trying to lose some weight? Embarking on this challenging task with a group of friends rather than alone will increase your chances of not only losing weight, but keeping it off in the long term. (2) Free will is a concept that we hold dear to our hearts, and yet many of us fail to reach our weight loss or fitness goals. We blame our lack of discipline and willpower, but don’t fully consider the effects of the social environment that we are a part of.

Our biological drive to be part of a social network is sometimes lost within the individualistic culture that is touted in western society. Try serving carnitas tacos to a devout Jewish family or wearing a Yankee hat into Boston’s Fenway park, and you will understand the strength of social ties on behavior. Like a school of fish traveling in a coordinated, almost rehearsed like fashion, our social networks are human superorganisms, as explained by Christakis and Fowler (3) in their book Connected, that alter and change our everyday behaviors more than we give credit for.

“Seeing ourselves as part of a superorganism allows us to understand our actions, choices, and experiences in a new light. If we are affected by our embeddedness in social networks and influenced by others who are closely or distantly tied to us, we necessarily lose some power of our own decisions. Such a loss of control can provoke especially strong reactions when people discover that their neighbors or even strangers can influence behaviors and outcomes that have moral overtones and social repercussions. But the flip side of this realization is that people can transcend themselves and their own limitations” (3, p. xii).

Can we leverage this power of our social networks to transcend the dearth of physical activity that we are facing today? An example 30 years ago showcases how a change in normal social behavior dramatically changed the health of our country (4). Smoking indoors was widely considered the norm, with tobacco advertisements showing smiling good looking doctors were common. In time, research showed the health detriments of being a smoker, and the government aptly recognized and regulated the industry. Now normal is having to go outside in the cold huddled together with one possible friend or two. In effect smoking is no longer considered the social norm that it once was, as inactivity and overconsumption could be considered the norm today.

Comparing the norms of smoking and inactivity however is like apples to oranges; it does not illustrate the increased effort and strategy it will take to unseat inactivity. Our evolutionary biological drive is to conserve energy; for most of our history on this planet, we did not know when we would get our next meal. This drive to conserve and overconsume strengthened by social norms of inactivity will require more than simple government guidelines. Unlocking and leveraging the power of our superorganism-like social networks, and our tendency to be affected by those around us is the key to fighting the sedentary crisis.

Walking around New York City and then visiting Miami can give us an appreciation for the power of social networks. Appropriate to the current times, Manhattanites are much more likely to wear masks than those of the more conservative counties of Florida (5). The collective attitude of New Yorkers is to wear masks. It makes sense to us. I suspect walking around without a mask in New York will get you looks of disapproval and judgement, while in Florida a contrasting laissez faire attitude of “Not everyone is doing it, so why do I need to?” will probably be the norm.

The best chance we have of encouraging physical activity is to make it normal and commonplace. To have a person’s immediate social circle be involved in a weight loss journey can improve that person’s chances of long term weight maintenance. Even having the social support of strangers embarked on the same struggle can make a difference (2). There is evidence of true groups, team workouts with group dynamic principles that were designed to increase cohesiveness, increasing exercise program adherence rates over standard exercise classes (6). If we can develop a sense of collectivism and community, participants are more likely to stick to an exercise program. This is a part of how Crossfit became popular in the 2010’s, the togetherness of a group of exuberant exercisers cheering each other on as each push and suffer through excruciating discomfort.

While our tendency to be affected by others can be leveraged to create health promoting behaviors, there’s also evidence for the spread of unhealthy ones. Christakas and Fowler analyzed data from the Framingham Heart Study, and found that obesity spread just like a physical virus (7). “If a person’s friend became obese, it increased the likelihood that he/she would become obese by 57%, with larger effects found for same- sex friends. If a person’s sibling became obese, he/she was 40% more likely to become obese, with larger effects again seen for same-sex relationships. If a person’s spouse became obese, he/she was 37% more likely to become obese” (8, p. 412).

An example for this sort of spread could be your friends starting to drop out of that running program you guys decided to start on together. Further, those same friends instead invite you out for happy hour for drinks and bar food. There is an increased chance of you choosing french fries and beer over a workout class full of strangers.

When firefighters deal with forest fires, they use controlled fires to deter and combat the spreading flame. With evidence of the obesity epidemic spreading through our social networks along with a cultural tendency for sedentarism, the “fight fire with fire” analogy is appropriate, and starts with understanding and accessing the transcendent ability of our social networks. This is a call for those seeking lifestyle change as well as for exercise professionals to start understanding and leveraging a new global social network oriented approach, an all encompassing approach that considers the forest for its trees.

If you are personally looking to keep an exercise habit, consult and spend more time around those who live the lifestyle you are looking to live. Get to know the people in your exercise class or gym as this will increase your chances of coming back. At the very least it will make it much easier to say no to that happy hour if you know there is a friend looking forward to seeing you in class. Ask your friends to join you for walks, hikes, or even exercise classes. Sometimes people are just looking for an invite. The next new exercise contagion, just like ripples of a thrown rock in water, can start with you!

For coaches and trainers, consider how one on one training might not promote the adherence benefits that come with group training. If you are already doing group training, try to find ways to get people working together rather than just next to each other. This can be done through team workout challenges or attendance accountability challenges. At UpFit Training Academy, by issuing a 6 week attendance challenge at the start of 2021, we saw an improvement in attendance from an average 7.2 classes per participant in 2020 to an average 10.7 classes per participant in 2021. A team like dynamic promoted within the training can be the difference in whether a new trainee becomes consistent, sees results and therefore sticks with an exercise program.

Last but not least, our public health policy makers must start realizing the connectedness and relevance of social networks for creating positive health habits and exercise. The US is by far the leading spender of health care costs compared to our peer nations, and yet has one of the lowest life expectancy rates (9). High profiled politicians leading with and promoting their own exercise routines can also have tremendous downstream social effects. While exercise is likely not the only determinant factor (food industry/nutrition), we can only imagine a vastly different outlook of the most recent pandemic if a culture of movement and an appreciation of exercise was the norm. A consistent exercise and movement practice will create a more resilient and healthy country (10), and the collective rising tide of our social networks is one of the keys to lifting every person’s individual health boats.

References:

1. Christakis, Nicholas A., Fowler, J. H. (1008). Quitting in Droves: Collective Dynamics of Smoking Behavior in a Large Social Network. New England Journal of Medicine, 358(21), 2249–2258. https://doi.org/10.1056/NEJMsa0706154
2. Wing, R. R., & Jeffery, R. W. (1999). Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. Journal of Consulting and Clinical Psychology, 67(1), 132–138. https://doi.org/10.1037//0022-006x.67.1.132
3. Christakis, N. A., & Fowler, J. H. (2009). Connected (1st ed.). Little, Brown and Company
4. Lori M. Millner, Mark W. Linder, and R. V. J. (2019). Measuring the Impact of the Reduction in Tobacco Smoking on US Lung Cancer Mortality, 1975–2000: An Introduction to the Problem. Physiology & Behavior, 176(3), 139–148. https://doi.org/10.1111/j.1539-6924.2011.01745.x
5. Igielnik, R. (2020, June 23). Most Americans say they regularly wore a mask in stores in the past month; fewer see others doing it. Pew Research. https://www.pewresearch.org/fact-tank/2020/06/23/most-americans-say-they-regularly-wore-a-mask-in-stores-in-the-past-month-fewer-see-others-doing-it/
6. Burke, S., Carron, A., Eys, M., Ntoumanis, N., & Estabrooks, P. (2006). Group versus individual approach? A meta-analysis of the effectiveness of interventions to promote physical activity. Sport and Exercise Psychology Review, 2(1), 19–35.
7. Christakis, N. A., & Fowler, J. H. (2007). The Spread of Obesity in a Large Social Network over 32 Years. New England Journal of Medicine, 357(4), 370–379. https://doi.org/10.1056/nejmsa066082
8. Smith, K. P., & Christakis, N. A. (2008). Social networks and health. Annual Review of Sociology, 34, 405–429. https://doi.org/10.1146/annurev.soc.34.040507.134601
9. Tikkanen, R., and Abrams, M.K. (2020, January 30). U.S. Health Care from a Global Perspective, 2019: Higher Spending, Worse Outcomes?. The Commonwealth Fund. https://www.commonwealthfund.org/publications/issue-briefs/2020/jan/us-health-care-global-perspective-2019
10. Wood, T. R., & Jóhannsson, G. F. (2020). Metabolic health and lifestyle medicine should be a cornerstone of future pandemic preparedness. Lifestyle Medicine, 1(1), 1–5. https://doi.org/10.1002/lim2.2

by: Emma Bolton

Over the last year or so, most people have either maintained or increased their time spent behind a computer screen. While some of us may enjoy the fact that the screen is within the walls of our own homes, this doesn’t necessarily help to spark our motivation to get up and move throughout the day. With increased periods of sitting or just overall stagnation our bodies become used to these recurring patterns of movement, or lack thereof; que tight hip flexors, lower back pain, or even sore middle back, upper back, and shoulders.

That being said, there are some simple exercises you can add to your routine in order to get you out of your current positioning and hopefully allow you to feel less stiffness or tightness throughout your body. One key exercise that has a variety of benefits is the deadlift.

Nailing down the correct postural components of the deadlift will be applicable to a wide variety of common movements. Therefore, by understanding the proper components of this exercise, you will start to see how you can apply it to your day to day life. So, let’s break it down…

For the sake of this discussion, I will be using the dumbbell (DB) Romanian deadlift, although it could be similarly replicated with a barbell, trap bar, resistance band, etc.

We will start at the foundation of the movement–the ground. Ideally, you should have feet about shoulder width apart and a relatively neutral foot position (not sitting back in your heels but also not leaning too much into your front foot).

From there we will move upwards to the knees. Here, we’re looking for a slight bend, not so much so that we enter a squat position but enough to start to engage your glute muscles. Taking it up to hips, here is where a lot of our focus should be. Unlike a squat, the hinge movement that we see in a deadlift requires the hips to sit back in space rather than drop towards the floor. This will require work from primarily the hamstrings & glute muscles (hip stabilizers), with the help of surrounding core muscles.

Lastly, in regards to the upper body the biggest thing we’re looking for here is neutrality. What do I mean by this? To put it simply, you should be able to draw a straight line from your pelvis up to the back of your head, being sure not to tuck your chin too much, or overly extend at the neck either.

Now that we have touched on the various focal points of the movement, let’s put it all together. You’re going to start with the DB’s facing laterally at about hip height. With arms locked out and your lat’s engaged, you’re going to start that hinge movement by gliding those hips backwards, keeping in mind those glutes & hamstrings. When you’ve reached the bottom of the movement (feeling a decent stretch in those hamstrings), you will then bring those hips forward using primarily your glutes & hamstrings. Upon reaching that top position, you should be focusing on your breath– timing your exhale as you hit that top point (standing straight up, DB’s at your hips).

 

Finally, there are a few points to be aware of. One, there is a tendency to try and engage lower back muscles here. If that’s the case, I would recommend performing these with just body weight to start, that way you can be sure to recruit the proper muscles and not worry about overloading any improper recruitment of muscles. Second, although there is a fair amount of upper body usage throughout this exercise, it is a primarily lower extremity movement. When you start to get comfortable with this movement and begin to add weight, it’s important to note that you are not “pulling up” the weight with your upper body, but rather using the floor and your legs to leverage the weight up.