THE SECRET WEAPON TO A REALLY STRONG CORE

THE SECRET WEAPON TO A REALLY STRONG CORE

We’ve all heard the phrase, “pick things up and put them down,” but what if we said….” walk with them first?”

We are talking weighted carries.

Why should we perform weighted carries?

To put it simply, they help you build and maintain that bulletproof body.

They give us the opportunity to meet a variety of situations that transcend into everyday life and they also work nearly every muscle in our bodies!

Carrying weighted objects helps to strengthen your core, upper back, and grip, develop shoulder and hip stability, and aids in fat loss too.

Why should this matter to you?

You carry things every day.

You will carry things all throughout your life.

A baby, groceries, a laundry basket, or your air conditioner into the window as a hot summer is approaching.

Adding weighted carries into your training makes life tasks easier, allows you to do more and keeps you functioning properly.

How do we perform these?

They can be held in an overhead position (this also gives you the benefit of shoulder stability!)

Front rack position (this also gives you the benefit of strengthening your upper back!)

Or by your sides in a farmer carry.

How far do I go? 

We suggest a heavier weight for a shorter distances

and more of moderate weight for a longer distance.

Yeah but I won’t get a stronger core from that, right?

WRONG.

Our core often referred to as the ‘midline,’ is the bridge that connects our upper body to our lower body. The BRIDGE.

As you carry anything, the core has to work to stabilize the midsection and not compromise, thus keeping you safe. 

Carries build the strongest cores. 

Want a better deadlift?

Carry.

Want to get a heavier back squat?

Carry.

Want to look better naked?

Carry.

We’ve been adding weighted carries into our programming more and more.

Why?

To strengthen your core, build that bulletproof body, and decrease your risk of injury and any setbacks in the gym or in life! 

And ultimately, giving you a stronger, healthier body!

Coach Clint

Too Busy – I Want To Be Your Coach

Too Busy – I Want To Be Your Coach

How’s the schedule holding up? Listen, I get it. Kids, job, bank accounts, social life (or more like our kid’s social life), to do lists…. Makes it feel like fitness just doesn’t have a place, right? Plus, 900 different opinions on what’s the best approach to getting healthy doesn’t help. But, let me ask you a question. Do all those spinning plates up in the air cause ultimate paralysis?  So, not only are you ignoring your health factor but work and family, etc. end up suffering as well.

I KNOW it’s scary to get back out there and find your fitness (or even more scary to find it for the first time), but let me ask you another question…..what’s the alternative?!! Weight gain, muscle loss, joint decrepitation, osteoarthritis, depression, doctor visits, MORE bills, LESS time with family….

I see it every day. Heck, I see it in myself sometimes. Trust me, I’m not perfect either and I can find myself at times heading toward the abyss of an overwhelming number of hats and roles to fill in a 24 hr time period. It’s a conscious effort not to fall in.

BUT, here is what I’ve found (and it’s like magic) – take all those spinning plates and find the one that can have the biggest impact and devote just a few hours a week to it. Yes, I’m talking about your health plate. Put it on the front burner. What’s the worst that could happen?!!??

And, I think I can help. I wanna be your coach.

Let’s do a 28-day experiment. Give me 2-3 hours of your undivided attention every week for 1 month. See what happens. Let me take some of the burden for you. All I need you to do for these 3 months is walk through my door, I’ll take care of the rest – seriously! I’m that confident in myself.

I care because I’ve been there and I KNOW I can help. Whatever your goal I’ve got you covered. BUT, I need your commitment in exchange for mine. 90 days. One on one. Let’s do it.

So, whether you’re sitting at your work desk, on your lunch break, taking care of cranky kids, grocery shopping or waiting in line for Starbucks, click the I’M IN . 4 letters and you’re on your way. I’m here, waiting to hear from you.

Sincerely,
Coach Clint

Get Your Family Fit at Sweat Factory

Get Your Family Fit at Sweat Factory

Sweat Factory East – Factory Kids (6 – 10) with Factory Fit Bootcamp at the same time, Tues/Thurs 5:00 pm

Sweat Factory Crossfit – Factory Teens (10 -15) with a Crossfit class at the same time, Mon/Wed 6:00 pm

CrossFit training is immensely popular for adults and it’s becoming increasingly popular for kids. There’s a good reason for that – CrossFit workouts are fun, rewarding, and effective, which makes kids actually want to exercise.

Here’s why parents looking for CrossFit for Kids in Clermont should turn to Sweat Factory Crossfit:

CrossFit Makes Kids Want To Work Out

Let’s face it – a traditional workout can often feel like a chore. It’s tough enough for parents to find the motivation to go to the gym, but it’s even more challenging for kids who have a number of other options like video games, cell phones, or the ubiquitous “hanging out” at their disposal.

However, CrossFit at Sweat Factory flips the script on the traditional workout. Whether it’s a personal training session or a small class, every workout is fun, engaging, and rewarding. Kids may still grumble about cleaning up their room or taking out the trash, but CrossFit workouts they can look forward to having fun.

CrossFit Kickstarts a Lifetime of Healthy Fitness Goals

Children that take pride in their overall well-being from a young age tend to continue exercising through their adolescent years and into adulthood. Without that foundation, some may become complacent about their workout routine, which can lead to childhood obesity, low self-esteem, and other health problems.

At Sweat Factory, we believe that it’s never too late for adults to commit to a healthy lifestyle and transform into the best possible versions of themselves. We feel similarly about kids who are looking to learn about proper exercise – there’s no such thing as starting too early for parents who want to pave the way for their children to enjoy a lifetime of good health.

A Safe Place To Train

CrossFit, by definition, is a workout consisting of movements performed at a high-intensity level. But that does not mean your 12-year-old will be performing a 300-pound clean and jerk.

To ensure safety, parents in Clermont trust the experts at Sweat Factory to provide their kids with a fun and healthy experience in the gym. That means working up a bit of a sweat, but never working out too aggressively to the point of overexertion. Moms and dads who work out at Sweat Factory in will often choose to push themselves, but our world-class trainers maintain a fun and safe environment for every child who is just beginning to learn about proper exercise.

Sweat Factory: The Best Place For CrossFit for Kids in Clermont

Want to learn more about CrossFit for your child? Contact Sweat Factory by phone today at ((352) 272-5856, or by email at thesweatfactory@yahoo.com

WHAT ARE MACRONUTRIENTS (MACROS)?

WHAT ARE MACRONUTRIENTS (MACROS)?

WHAT ARE MACRONUTRIENTS (MACROS)?

PROTEIN
Protein is essential for building muscle and repairing damage throughout the body. It is made up
of building blocks called amino acids. Some amino acids can be produced in the body and some
need to be eaten in food. Your protein intake should depend on your weight and activity. And
while getting in enough protein is important—more is not always better. Too much protein, and
not enough carbs and fats, can result in the body relying on protein for energy instead of using
it for gaining and repair muscle. Knowing your protein needs is key for reaching your weight and
activity goals.

CARBOHYDRATES
Simply put, carbohydrates provide energy. Quick energy carbs come from fruits, candy, sports
drinks, and processed starches, like white bread and crackers. They should be eaten around a
workout so your body uses the energy that they give. When you eat simple carbs and do not use
the energy they provide, the excess energy can be stored as fat. Slowly digested, or complex carbs,
have more fiber, which prolongs their release of energy and helps to keep digestion regular. Some
examples of complex carbs are whole wheat pasta, brown rice, and quinoa. These carbs are ideal
when activity isn’t in the immediate future.

FATS
The types of fats that we eat are important. Fats from plant sources like nuts, avocados, and
vegetable oils are excellent sources. Fats from animals have their place in a healthy diet, too, but
should be eaten in lesser amounts since they are higher in saturated fats, which can affect heart
health. When you eat fats is also important. You should try to consume fats in each meal since
they will help to keep you fuller longer. Fat shouldn’t be eaten right before or during workouts
since your body requires quick energy during those times.

How to Get a Total Body Workout Without Equipment

How to Get a Total Body Workout Without Equipment

 

Dumbbells, barbells, and weight racks are in the gym for a good reason, but it’s also possible to achieve a total body workout without the aid of machines or free weights. For those looking to workout without equipment, we put together this awesome guide to build a better you via sweat and perseverance:

Short Circuit Workouts

You can quickly ramp up your gym routine via the use of short circuit workouts. By doing exercises in a circuit with brief rest periods between each set, you can build cardio and muscle growth in your workout without equipment.

Between each circuit, our experts recommend a quick rest period of about two minutes. That may sound intense, but don’t be intimidated! If you find yourself unable to hit the desired number of reps in a particular set, you can rest-pause until you hit the target. In a rest-pause, you can take about 10-20 seconds to catch your breath until you have the energy to keep going and finish out.

Exercises for a Full Body Workout

So, what should you do during your short circuit? There are countless options for your circuit and you can mix things up based on your skill level, experience, and targeted areas. In keeping with the CrossFit tradition, these exercises will give you a total body workout, even if you choose to avoid the typical equipment.

Pushups and jumping jacks probably felt silly back in your Phys. Ed days, but they can be an integral part of your short circuit plan. Beginners – and even CrossFit veterans – often look to kickstart their circuit with 10-15 push-ups followed by jumping jacks until they hit the one minute mark.

These simple no-equipment exercises are a great way to get the blood moving for the rest of the workout. More advanced athletes may choose to dial up the number of push-ups or modify them into incline push-ups, but be sure to leave enough in the tank for the rest of the rigorous workout.

After that, you can incorporate spider lunges, walking lunges, hip thrusts, and crunches into your circuit. The number of reps in each set is up to you and you can fill out each minute with jumping jacks or similar exercises if you choose. Remember, once you’re done, it’s time to start back from square one after a quick two minute break.

Get The Best Workout Without Equipment From The Pros At Sweat Factory Crossfit!

It can be hard to stay motivated when working out at home or in the gym without the guidance of a personal trainer. Personal trainers at traditional gyms wind up being incredibly expensive, but sessions with the experts at Sweat Factory Crossfit will cost you a whole lot less per session.

To get the ultimate workout without equipment (and total body workouts with equipment), sign up for your free trial at Sweat Factory CrossFit today!