The Importance of a Proper Lifting Technique

Resistance training is great for your health, but you must exercise proper lifting technique to remain injury-free. Otherwise, you’re putting your back, knees, shoulders, and other joints at risk, and it can be a huge setback once you encounter those injuries. Let’s look at a few principles you should stick to when lifting.

1. Warm Up

Lifting can be taxing to the body. A simple warm up can get your body ready for the session to come. Do warm ups that mimic the movements you’re about to do. For example, if you’re going to be working the legs, do some bodyweight squats, hip lunges, and hamstring stretches.

 

2. Start Small

If you’re new to an exercise, don’t start out by lifting heavy. Look at Youtube videos of the proper lifting form. Ask a trainer in the gym for help. Start by lifting light weights to perfect the movement. Once you’re sure you’ve got it down, scale up the weights and begin lifting heavier. Don’t be reckless in the process.

3. Breathe

As you exert force and lift the weight, be sure to breathe. A common practice is to exhale as you lift the weight, and to inhale as you move the weight back to its starting position. Don’t hold your breath, as that increases intra-abdominal pressure, which can increase the chance for injury.

Proper lifting technique is crucial. Be smart, take your time, and research the proper lifting form. Lifting safely will keep your body healthy for the long run which is something we all want. Need a Long Beach, CA personal trainer who can show you the proper lifting form? Contact us today to get started.

 

3 Overlooked Benefits to Being Fit Over 40

When people begin working out, their major motivation is to improve the appearance. They believed they let themselves go, and they want to take the necessary steps to get their body back on track. And while this is a great reason to begin working out, there are other reasons that are often overlooked, and these reasons are arguably just as important as your appearance. In today’s post, we’re going to discuss a few of the underappreciated perks of being fit over 40

Mental Clarity

Many people report that being fit helps them to remove brain fog helping them think clearly and freely. There are many potential reasons why physical activity helps with is, but one of the main reasons is that it helps connect the body to the mind. Physical activity breaks you away from the distractions in your day-to-day life.

More Energy

It may sound counter-intuitive, but consistent physical training can give you more energy. When you exercise, endorphins are released, which is known to improve your mood and better regulate your energy levels. After the workout, you may feel exhausted, but you’ll soon rebound and feel amazing after.

Reverse and Delay Bone-Density Loss

Your bone density naturally declines with age. A loss of bone-density means you’re at a greater risk for fractures, and it can lead to significantly reduced mobility. Consistent weight training and exercise will keep your bones strong and your limbs loose.

As a personal trainer in Long Beach, CA, I’ve helped many people who are 40 and up get into the best shape of their lives. If you join the Gut Wrench family you can participate in group fitness or 1-on-1 sessions. Contact us today to get started.

Ergonomics

Most of us, myself included want to look better, feel better, and be healthier. Well, this post is about getting after the low hanging fruit, well just one thing, but it is a big thing …..POSTURE. What's even more great about this FIX is you can work on it throughout the day by becoming conscious of our daily movement and sitting patterns.

Did you know that poor posture could cause many problems;

Depression - A study from the University of San Francisco has shed some light on how walking with a slouched, despondent body posture can lead to feelings of depression or decreased energy. Research has found that altering body posture to a more upright position improves mood and energy levels.

Muscle pain and Fatigue- When you have poor posture your muscles have to work harder to hold you upright. Energy is wasted when you move, leaving you feeling tired and without the extra energy, you need to feel good.

Achy Muscles and muscle pain especially from the Neck, shoulders, back, and legs could possibly be a product of poor posture. 80% of neck and back pain is caused by tight achy muscles brought about by years of poor posture.

Working on fixing your posture now can help reduce or prevent Osteoarthritis in the future. So start working now on limiting pain now and in your future.

Stress - A study from Columbia University and Harvard University argues that stress is increased by bad posture. The study showed that people who chose more powerful postures, open shoulders, and straight spines had a 20% increase in testosterone levels and a 25% decrease in cortisol level. Those who slouched had a 10% decrease in testosterone and a 15% increase in cortisol. What do all of these changes in hormones mean? High stress.

When you sit slouched over, it affects your breathing. Shallow chest breathing strains your lungs, which then requires your lungs to move faster to ensure adequate oxygen flow. This taxes the heart—it is forced to speed up to provide enough blood for oxygen transport. The result is a vicious cycle where stress prompts shallow breathing and in turn, creates more stress on the body.

Confidence - Not only does posture affect how you feel it also affects your confidence. When carrying ourselves in a non-expansive manner ie. limbs touching our body, shoulders slouched and head down makes us seem unhappy, non-powerful and unapproachable. On the flip side walking and sitting with good posture shoulders back head tall makes us feel and look more powerful and confident. 60% of communication comes from Body Language so as you can see your posture has a lot to do with how you are perceived and how you feel about yourself.

So how do we fix posture? The biggest hurdle in fixing posture is getting away from your default positions and being diligent in your quest for better body positions and shapes. Here are a few things you can do to fix your posture.

Core training. Performing core exercises in a slow and controlled manner will help strengthen your postural muscles and over time become more voluntary meaning as they strengthen, your posture should get better due to the natural position these muscles rest in. ( keep your eyes open for a link to a video tutorial containing 5 great core exercises)

When standing, place your body weight on the balls of your feet or midfoot. Your arms should hang straight to your sides and chin should be slightly tucked and of course, stand straight and tall with your shoulders upright.

When sitting be sure to keep your back straight and firm against your office chair. Try not to lean forward or slouch. Set your chair height so your knees are the same height as your hips or slightly higher and your feet should be flat on the ground. An easy cue for this one, just imagine someone pouring a glass of ice cold water down your back……. I am pretty sure you just sat up taller... haha I did!

I hope this has helped you understand the importance of posture and how it can be hindering or helping you to reach your health and fitness goals.

If you have any questions about posture? or how our programs get seated warriors into strong and powerful positions please feel free to contact us! Our goal is to ensure every individual is accessing all that life has to offer via their healthy bodies and minds

Coach Brennan Taylor.

New Year - New You

Over 70% of American’s New Years Resolution is to workout and eat healthier. If you are one of these people, we want to help you not only full fill your new years resolution, but make working out a lifestyle. Here at Gutwrench Fitness, we understand that working out takes sacrifice, time and dedication. That is why our goal is to make working out enjoyable and something for you to look forward to. You can visit our online site to see what our gym family is about, as well as send us an email with any questions you may have. We want to help you change your resolution into a lifestyle choice. Contact us today to become apart of the Gutwrench Fitness Family.

The Lean Machine

With the Holiday’s in full swing, you may be telling yourself, “ I am going to wait till after Christmas to go to the gym”. This is a thought that most people have as the New Year approaches, and as you are contemplating what gym to sign up for, we hope you choose Gutwrench Fitness. We understand the Holiday season can be  a challenging  time to work out and eat healthy. That is why we start the Lean Machine program every January. As a gym, we work together to get everybody back on track, and lose some of those extra pounds that may have been gained. We want you to join us this year. We are a gym that works together, and we want you to join our team. Contact us today to learn more about the Lean Machine Program, and see if it is right for you. Merry Christmas and Happy New Year from our family to yours.

Workouts Between Pies

With the Holidays right around the corner, it's more important than ever to stay fit. While you might be thinking, I don't have time to go to the gym, how am I supposed to host the holidays and stay fit at the same time? Gutwrench Fitness has you covered, with our Workout of the Day (wods) on the go. With over 50 wods posted our website, you can choose ones on a daily basis that will work for you. We want you to be able to enjoy your Holiday season and still stay fit. Don’t let the pressures of time ruin your summer body you worked so hard for. We are here for you! Please visit our WOD's on the Go Page

Let us help you enjoy your Holiday season!

Free First Workout

The word free always intrigues people. A free workout class, yes I said a free workout class, is even better. Gutwrench fitness understands that crossfit or organized group workouts are not for everyone, and that is why we offer a free first workout. Give us a call to hear about our free introduction workout where you can learn the basics, meet some people, and hopefully decide that Gutwrench Fitness is the gym for you. We want you to be happy with your workout experience, and we strive to provide an environment that will suit everyones need. Contact us today to schedule your free introduction workout.

Get Fit Into your Schedule

With holidays right around the corner, implementing a workout routine now is more important than ever. Before you know it kids will be on break from school, holiday shopping, and menu planning will be the talk of your home. Holiday season is  closer than ever, you want to ensure your workout routine is on point before all these events occur. Contact Gutwrench Fitness today to look at their weekly schedule. From early morning classes to late evening classes, Gutwrench Fitness can help you ensure your workout routine is in place before Holiday season is here. Contact us today to get set up with a workout routine that works for you.

Diet and It's importance

The relationship between exercise and diet must be understood in order to ensure successful outcomes. Often times, people assume they can engage in a workout program that will provide the means by which they can maintain their overall strength and conditioning. Unfortunately, how we fuel our bodies will determine our success or failure. No matter how hard we work we must have the dietary foundations in place. We may all find "diets" we believe will be the answer to our physical fitness goals, when what we really must do is make a lifestyle change in how we eat. This requires a commitment to putting into our body the foods, or "fuels" that meet our nutritional needs. At Gutwrench we can help you to develop a plan that provides good nutrition combined with workouts to allow you to attain your healthy lifestyle goals.

For more information please visit our Wods On The Go Page

Jumpstart Your Workout

Do you feel like you are in a slump with your current workout routine? Have you been searching for new workouts and have not found anything? Gut Wrench Fitness may be the place to you. Here at Gut Wrench, we are not just a gym, we are a family. We aspire that each person that attends our classes is challenged, motivated, but also succeeds in the workouts we do. We strive to bring elite fitness to all individuals, regardless of your current fitness level. With summer almost over, now is the time to visit Gut Wrench Fitness. Getting on a good workout plan, being encouraged by fellow athletes to be the best you can be,and feeling great about your body is something everyone would like. We will work side by side with you to help you feel comfortable with the different workouts that occur during our classes. We care about you, and your health! Come visit us today!

For more information please visit our Wods On The Go Page

Traveling and Working Out

Do you have travel plans this summer? Are you currently working out on a very consistent basis? There is a big mis-conception that you can’t get in a good workout while you are traveling, but that is false. There are lot’s of different workout plans that can be completed while on vacation, some may not even require you to leave your hotel room. Now you must be thinking, I have to plan a workout routine while I am on vacation? What types of workouts am I supposed to do? Gutwrench Fitness already did the hard work for you! There are over 50 workouts located on Gutwrench Fitness’ website, including how many reps and sets you should strive to do. So as you are packing for your upcoming vacation, do not forget to pack some workout clothes so you can continue to stay in shape while relaxing. 

For more information please visit our Wods On The Go Page

Workout Gear

With summer almost here, and the weather is getting warmer, being comfortable in your workout attire is important. Being prepared for long hikes, outdoor boot camps, and daily crossfit classes is an important aspect of your workout routine. Come join us at Gutwrench Fitness, we have workout attire designed for our fun but challenging summer crossfit classes. Time to get that summer body, and look great at the same time.  

For more information please visit our contact page and fill out our form! CONTACT FORM

Who is Crossfit Beneficial For

Crossfit can be beneficial to all walks fo life. From college students, parents, adults, youth or professional athletes, Crossfit is a high intensity program that can push yourself to perform with a higher degree of energy both inside and outside of the gym. Many professional athletes utilize this approach to advance there core strength and conditioning. If you're dedicated then our Crossfit program will be able to transform your body, health and mental state. 

Join one of Gutwrench Fitness' crossfit classes today!

Spring Forward in Fitness

With Spring time right around the corner it's time to kick it into high gear to get that summer body. Gutwrench Fitness can help you achieve this by hosting great high intensity fitness classes. Our classes are made to push you at your own pace. If we think you can do more we will gladly recommend you do more weight or more sets. Our trainers will work with you to achieve your fitness goal. Earn that summer body this year!

Call Gutwench Fitness today to get started on your Summer Bod. (562) 417-9062

Don't Wait to Start Moving Forward

The best time to get into better shape and making healthier decisions is right now. Don't wait till next Monday to start making better choices. If you're feeling that you need to make a change and you have the ability to start today then don't procrastinate. Get up and research some fitness facilities near you that will get you motivated to just move. There's nothing wrong with starting slow and working your way up to a more trying exercise like cross-fit. 

At Gutwrench Fitness we will encourage you every step of the way. We will recommend entry level exercises to get you motivated then slowly move you up and challenge you physically at your own pace. 

Even if we are not your first choice we still want to encourage you to get up and start moving! 

Contact Gutwench Fitness today to get started on a healthy lifestyle. (562) 417-9062

New Year New You

If you procrastinated till the new year to start your workout routine then it's time to work your hardest to keep the momentum and join a gym that will help and encourage you to do your best. Gutwrench fitness has instructors that continuously support your ultimate goal, whether it be to lose weight, inches or even feel healthier in your day to day lifestyle. Come to Gutwrench Fitness today to get a consultation and we can help you to turn your 2018 into the year you felt good about your new years fitness resolution. 

Contact Gutwrench Fitness today and stick to that 2018 resolution. 

Holiday Happiness at Gutwrench Fitness

It's that time of year again... Christmas sweets, large family feasts and the stress that plagues the holiday season. All of this will add up to a unhealthy couple of months. With the new year approaching the new years resolution on-comers will fill the gyms and fitness facilities. Take an early action and join Gutwrench fitness before this rush and keep yourself feeling upbeat and healthier this holiday season. 

Contact Gutwrench Fitness today and stay one step ahead of the holiday sweets!

Happy Holidays from the Gutwrench Fitness Family to yours!

How to work off your Turkey Day Feast

For most of us Thanksgiving is just about spending time with family, its also about stuffing as much great food into you as possible. Thanksgiving might be one of the greatest "cheat days" of the year. If you're regretting the variety of comfort foods you consumed on Thanksgiving Day, consider heading to a gym like Gutwrench Fitness that offers classes that can burn off some of those rash but delicious decisions. 

Contact Gutwrench fitness today if you want to shed some of those Turkey dinner calories.

What does it mean to get "Toned"

When most people say that they want to "tone up," what they usually mean is that they want to become leaner. Basically, they want to lose fat, and add a little muscle definition—but not so much muscle mass that they look like a bodybuilder. In the fitness world, there is no real definition for toning that is greatly recognized. Rather, toning is a term used to describe the end goal, which usually results from a combination of basic weight-lifting and fat-burning.

Whether you're trying to gain muscle mass or get toned, Gutwrench Fitness can provide the guidance necessary to achieve your goal. Call contact Gutwrench Fitness today to start.

The Gains of Crossfit

The CrossFit prescription is performing “functional movements that are constantly varied at high intensity.” CrossFit is a core strength and conditioning program. The CrossFit program is designed to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are as follows: Cardiovascular and RespiratoryEndurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

Positives of Group Exercise Classes

Group exercise offers a variety of benefits you might miss out on if you choose to work out on your own. Some of the benefits include exposure to a social and fun environment, a safe and effectively designed workout, a consistent exercise schedule, an accountability factor for participating in exercise, and a workout that requires no prior exercise knowledge or experience. 

A common reason given for quitting an exercise program is boredom. A variety of class formats will keep you motivated and interested, as well as give you different instructor styles, music selection, and interaction with other participants. For many, an hour-long workout goes by very quickly when there is music playing and you are trying new exercises. People stay interested because of the social atmosphere provided by group exercise. This offers camaraderie and accountability among participants, as well as between participants and instructor.

Most people know exercise is good for them and want to begin exercising. However, they do not know the first step to take. They are bombarded with urgent messages from the media to exercise, but receive little guidance on how to initiate that process. This can be a very overwhelming task, especially when our lives are hectic. Group exercise offers a workout for all levels, ranging from beginner to advanced. Participants do not need to know how to develop a safe and effective workout or which machines to use or for how long; it is already done for them. They simply have to show up with a positive attitude, participate, and most importantly, have fun.

 

Hydration and It's Importance

Did you know that the greater part of your body weight is water? Body water is found in a wide range of tissues. It's in your blood, your organs and even in your bones. It's so abundant because it's so essential.

The water inside your body greases up your joints, keeps your body temperature consistent and gives a medium to move nutrient around your body and evacuate waste. With the majority of the benefits water gives, it's easy to understand why you should remain very much hydrated. This need is particularly imperative amid work out, which causes the loss of water through sweat and expanded dissipation from heavier breathing. 

I'm certain that you have seen that you feel thirsty when you work out. While thirst is an indication that your body needs water, on the off chance that you just drink enough to fulfill your thirst, it won't not be sufficient to supplant the measure of water lost. This could prompt dehydration, which is a condition in which the body has lost an excessive measure of water. Even a mild case of dehydration can adversely affect your exercise performance.

In the event that lack of hydration compounds, it can diminish your blood volume. This makes it harder for your body to absorb oxygen and supplements to your muscles, additionally reducing your activity execution. This brought down blood volume likewise lessens blood stream to your skin, making it harder for your body to discharge heat. As your center body temperature warms up, your danger of catching a heat related illness goes up.

 

How to Stay Healthy on 4th of July

We as a whole anticipate observing July fourth for various reasons. For some it's the opportunity to get together with family and companions and praise our country's autonomy with a firecrackers appear. Obviously, who can overlook the scrumptious BBQs that are as much a staple of the occasion as firecrackers?

The following are some useful hints from to help you with your eating habits on Independence Day.

– Eat breakfast! Huge amounts of research demonstrates that a sound and generous breakfast prompts more brilliant sustenance decisions for the duration of the day.

– Carry a water bottle with you–staying hydrated is essential.

– What's the fourth of July without chips, wafers and treats? To help top off, rather chomp on the low-calorie, crunchy sustenances to begin with, for example, prepared pita or saltine chips, veggies, and natural product.

– Instead of prowling around the sustenance table, sit with your family and companions to appreciate their conversation, and appreciate a glass of super cold water with lemon and lime cuts in it.

– Studies have demonstrated that individuals who utilize a littler plate eat less, so take a stab at finding a littler plate (or whip one out) at that BBQ. Fill your littler plate with a vegetable serving of mixed greens and include a couple of bits of flame broiled chicken on top to round out your dinner. What's more, in the event that you need a sausage or burger, have one (not a few)!

– Have a cut of watermelon or a natural product serving of mixed greens for an invigorating nibble or pastry.

– If you pick conventional strawberry shortcake, swap out pound cake or bread rolls for fluffy cake, which will slice your calories down the middle. This will enable you to feel fulfilled without blowing your calorie spending plan.

– Buy the smaller 9-oz. glasses rather than the immense ones– which are likewise better decisions for kids. One of the least demanding approaches to pass up drinking without end your calories.

Have a ton of fun this end of the week and cheers to the red, white and blue!

Planning Your Days Worth of Exercise & Meals

Begin every morning with a healthy, nutritious and tasty breakfast, and you'll give your body the energy it needs in order to function properly throughout the day. It will also keep you full until lunch, and it will give you the mental motivation you need to stay on track all day long.

If you follow up your breakfast with some exercise, you will rev up your metabolism and burn more fat, and you'll boost your energy level for the day too. Shoot for a thirty minute session of exercise each morning. You can also use a workout DVD or watch your favorite morning show while you're on the treadmill. If you don't have a lot of time in the morning, consider a quick ten minute session on the Wii or jumping rope before you jump in the shower.

During lunch, instead of lounging around after you eat a healthy lunch, use the time to get a little exercise in. Take a leisurely walk around the block or get up and stretch if you don't have time to leave your desk. Proper eating and exercise is important to focus on throughout the day, so lunch time is the perfect time to make sure all your bases are covered. If you work with friends, consider putting together a walking club during lunch. It's a great time to chat and have a good time while getting active.

After a long day of work, it's easy to find the easiest things to throw together for dinner or to even order something to be delivered. This kind of food can leave you feeling run down. Planning ahead and preparing some things in advance can really help to make it easier to get a healthy dinner on the table. For example, you can prepare casseroles, rice and even pasta dishes on Sunday and freeze them for the week. You can also prepare double batches of salad mixes and side dishes that can be used for the next day.

Importance of Switching Up your Workout Routine


Finding an activity schedule that you like doing and can do may take a ton of time and commitment, and you may think this standard will help you dispose of all your abundance weight. To start with, you may see that you're shedding pounds and the activity routine pays off. Be that as it may, following a couple of months, you may begin to stagnate at a similar weight, regardless of the possibility that you do a similar measure of activity and you adhere to your dietary confinements. The explanation behind this is basic: with the redundancy of a similar sort of exercise, your body will get used to the activity routine and will expend less energy.

In the event that you switch up the activity schedule, your body will be persistently tested and it will consume more calories, bringing about a more effective weight reduction. What's more, you can keep away from reiteration and weariness. Many individuals will stop their exercise routine because of fatigue or absence of results. The change can be made in the force of the exercise or in the kind of exercise. You may likewise expand the time spent working out.

A few specialists trust that it can be useful to switch up your exercise routine every day and play out an alternate sort of exercise every day. In any case, regardless of the possibility that you change your routine once every two or four weeks, you may see preferable outcomes over in the event that you keep up your consistent routine unaltered. Your body should work harder and you will likewise dodge redundancy.

To switch up your exercise schedule, you should get imaginative or converse with your mentor. For example, in case you're running, you should include a couple sprints, change your course, pick more extreme courses or make unexpected stops for some different sorts of activity.

In the event that you work out in an exercise center, you can change the hardware you utilize. In the event that you burn through 30 minutes on a stationary bicycle, you can build the force of the exercise by including velocity, or you can burn through 10 out of the 30 minutes on a treadmill.

You should challenge your body all the time, with the goal that it won't get used to the routine and get apathetic, consuming less and less calories.

Exercise and Its Benefits

Remember, if you don’t use your body you may lose it. Your muscles becomes week and less powerful and will increase your chances to get injured. Also your hearth become less efficient and the same happens with your joints becoming stiffer and less flexible which can also lead injuries.

Therefore, a solution to all these and the many more problems that comes with not exercising regularly is by visiting a local gym. But first find some great reasons and benefits of regular exercise. It will lift your mood because it reduces stress,  improves your learning abilities because it boost mental health. It also builds self-esteem because it keeps your body fit and able, it improves joint functions, boost your immune system, has anti-aging effects. Lastly, regular exercise helps prevent strokes, strengthens your bones and heart, it corrects your postures, and it even prevents colds. So why waiting another day without exercising, come to Gutwrench Fitness so we can schedule a meeting so see how we can help you best.

The importance of Warming Up and Stretching

Although it’s an unsaid rule, we all know to warm up before stretching, and to stretch before beginning physical activities. Warming up by doing light cardio such as jogging or jumping jacks allows your heart rate to increase for blood to better circulation, increasing the temperature of your body as to allow for your muscles to be oxygenated and ready for stretching.

Warming up before stretching helps prevent injury as opposed to try to stretch cold muscles. Stretching warm muscles properly can reduce injuries, promote flexibility, range of motion, posture and coordination.

At Gutwrench Fitness, we always encourage our members to warm up and stretch before every workout.

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