Exercising In The Summer Heat

Exercising in the summer heat

Working out is challenging enough, but working out in the summer heat can be hazardous unless you follow a couple of basic precautions. Workout Early: Working out early in the morning or before the afternoon sun can greatly reduce the risk of overheating as the sun has not yet peaked. Stay Hydrated: Staying properly hydrated throughout the day is always a challenge but it becomes a matter of life and death when we are being active in the hot sun for an extended period of time! Water is good but an electrolyte solution like Gatorade or Pedialyte is better as

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9 Foods To Help You Get Through Your Workout

9 foods to help you get through your workout

It’s quite simple, if you don’t have any fuel in the tank then your workout will suffer.  If you come to the gym at 6pm and the last thing you ate was a salad at 1pm your workout will suffer and you will be more susceptible to injury. Pre-exercise meals should be mainly composed of "slow-burning" complex carbs, such as fruits, vegetables, whole-grain bread, rice, pasta, and cereals. Given that they are your body's main source of energy, 65% to 70% of the total calories of your pre-workout meal should come from carbs. Complex carbs take longer to convert to

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Cold Shower Benefits for Your Health

Benefits of a Cold Shower

Cold showers are any showers with a water temperature below 70°F. They may have health benefits. Water therapy (also called hydrotherapy) has been used for centuries to take advantage of our body’s tendency to adapt to harsher conditions. As a result, our bodies become more resistant to stress. Increases endorphins Depression affects at least 10 percent of American adults, according to the Centers for Disease Control and Prevention. Many drugs treat depression, depending on the severity or duration of symptoms. One holistic method of treatment that’s gaining popularity is hydrotherapy. Taking a cold shower for up to 5 minutes, 2

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Strength Training: Using the landmine to build power

What is the Landmine?  It's a barbell anchored to the floor with a weight on the other end. What is Power?  Power is how fast you can move weight. Training for Power:  If power is measured by how quickly you can move weight, explosive strength is needed to accelerate force, hence, speed, elasticity, explosiveness, size and stability all play a role in training for power. Using the Landmine to build power: The movement of the landmine itself can help teach an athlete how to effectively transfer force between the upper and lower body, while also presenting a greater demand on

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Strength Training: Fatbells

CSC Trainer Evan squatting with an overhead fatbell

Fatbells are a variation on the classic Kettlebell but with a twist. The handle is located inside the bell putting all the weight an equal distance from your wrist and hand. This allows the Fatbell to move with your hand and arm as if it was an extension of your body! This makes learning exercises like The Single Arm Snatch far easier than with a traditional Kettlebell while still getting more of a challenge than a dumbbell provides! Fatbells can be used in place of dumbbells for presses and rows but also for popular Kettlebell exercises like Swings, Snatches, and

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Calf Strengthening Exercises for Runners

calf exercises for runners

Strengthening your calves isn’t just about preventing injury to your calves. It’s about protecting your lower legs as a whole. For example, if your calves are too weak, it puts stress on your Achilles tendon and shins. No runner likes dealing with a painful, squeaky Achilles tendon or going through the agony of shin splints. Include these calf exercises into your training routine two to three times per week to improve your form and help prevent injuries by building muscle in your lower body.  The difference between good calf exercises and great calf exercises is the time and attention you put into

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Lace-Up Your Running Shoes

CSC Treadmill Cardio Workout

3 quick & effective treadmill workouts (3-5 minute read) The cardio room. Maybe you dread it or maybe you love it, maybe sometimes it’s a little bit of both. Whether you are stuck in a routine or don’t know where to start when it comes to the treadmill, we’re here to spice it up for you. We talked with one of our personal trainers here at Commonwealth Sports Club, Andy Konz, to get some quick and effective workouts that you can add to your fitness plan to make you stronger and faster. Some benefits of the treadmill – it’s simplicity.

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Jump Back In! What coming back to fitness clubs look like in 2021

Commonwealth Sports Club Workout Image for Blog Post

(2-3 min read) Fitness has looked a little different for everyone this past year. Maybe you’ve kept moving by incorporating a great at-home workout routine and have spent hours scouring Amazon for dumbbells and resistance bands like many of us have or even purchased a spin bike (good on you!). Now, with gyms and fitness centers back open, there’s a looming question… “Is it time to go back?” or “If I go back, what will it look like?” Gyms and athletic clubs all over the country are working their operations back up – but what does that look like at

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Seven Keys to a Successful Home Workout Program

Recently, we have all found ourselves in a new and uncomfortable situation.  We have lost many aspects of our daily lives that we have taken for granted.  We no longer have the ability to sit and reflect in coffee shops.  We can’t turn to movie theatres or go out with friends to stave off the encroaching negativity.  We are in a time where many of the traditional outlets for our anxieties and our fears are not accessible.  Instead, many of us find ourselves with nothing but time to think about the things that we don’t have right now.  The things

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What is healthy?

You’re not healthy!  That might sound like a harsh way to start a post given the current social climate but it is most likely a truth the average person needs to hear. While the coronavirus pandemic plays out in packed hospitals and empty streets across the world, most of us have been left to self isolate at home following the story from our televisions, the internet, and social media. As a fitness professional stuck at home watching all of this play out one of the things I cannot help but notice is how deeply the media has discounted the word

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