Training Camp Subs in for Kathy

Joe will be teaching Training Camp both Wednesday 7/29 and Wednesday 8/5 at 9:30 a.m. in place of Kathy's regular Wednesday morning class! All participants are welcome, but please be advised that this is an advanced class. Hope to see you there!

Exercise of the Month - Inverted Row

Contributed by Chris Volker A.C.E CPT - SPORT FIT SEVERNA PARK

The Inverted Row is one of the best exercises you can do to strengthen your back. One of the best parts of the inverted row is that it does not require any weight except that of your body. Any safe and sturdy apparatus that can hold your body weight may be used as well to complete the inverted row.

Simply hang from the bar, resting on your heels with your knees, hips, and shoulders in a straight line. Next pull yourself up, remaining in a straight line from the knees to the shoulders, until your chest reaches the bar. At this point, slowly lower yourself back to the starting position. The difficulty of this exercise depends on the angle of your body and the bar. The further you lay back the harder the row will be and vice versa. While doing the inverted row if you cannot pull your chest to the bar, the angle of your body and the bar needs to be increased in order to decrease the difficulty of the lift. Remember that all exercises need to be done in progressions. Therefore start slow and move yourself closer and closer to the floor as you begin to master the inverted row.

There are several benefits of the Inverted Row. First, it improves posture by strengthening the rhomboid muscles which aid in keeping the shoulders back and in good position. Being in good posture will help to reduce the risk of injury while training. Secondly, the exercise is functional, meaning it coordinates to situations you will face in everyday life.

If you are an athlete looking to improve your performance on the field or a stay-at-home mom looking to make your life easier on a daily basis, the Inverted Row is an exercise that will greatly benefit you!

Fitness Tip of the Month - Don't Leave Your Back Behind

Contributed by Chris Volker A.C.E CPT - SPORT FIT SEVERNA PARK


Too often these days people are neglecting to do strength training exercises for the muscles in their back. It’s common for males to be concerned with building a bigger chest and toning their arms and females are often concerned only with toning their abs and legs. The benefits of a strong back are numerous. One benefit of strengthening your back muscles is improved posture which leads to a decreased risk of injury while lifting. The major superficial muscles in the back are the trapezius, rhomboids, latissimus dorsi, and rear deltoid. These muscles are associated with exercises that require someone to pull and are essential for an efficient strength training regiment.

The picture to the left shows a man with poor posture first and then improved posture. The rounded look to his shoulders in the “Before” picture are commonly found in individuals who do exercises to strengthen their pectorals, front deltoids, and triceps, and neglect the muscles in their back. By mixing in exercises that strengthen the rhomboids, latissimus dorsi, rear deltoids, and trapezius an individual will begin to move their posture closer to the “After” picture. Being in good anatomical position decreases the chance of injury while training. Just because you can’t see it doesn’t mean you shouldn’t train it!

Trainer of the Month - Chris Volker

Chris is an American Council on Exercise Certified Personal Trainer. Chris specializes in Sports Performance Training, Functional Training, and Endurance/Conditioning Training. As an athlete Chris excelled on the mat and lacrosse field. Currently, Chris is the Head JV Lacrosse Coach at Old Mill High School where he recently finished his first season and guided his team to a 6-6 record. This is An improvement from ITS 1-11 season in 2008. In the gym, Chris is constantly seeking challenging yet fun and exciting ways of taking people to higher levels of fitness. Whether you are a mom looking to make your daily activites easier or a champion wrestler looking to take your success to new heights, Chris has a workout for you!

Fitness Tip of the Month

Contributed by Tiffany Parker - Certified Personal Trainer, SPORT FIT Severna Park

Motivational Quote – I LOVE THIS QUOTE!

"Success is never ending, failure is never final."
- Dr Robert Schuller

Tiffany’s Trainer Tips on How to Stick with your New Year's Resolutions!

1. Make sure your goals are REALISTIC! You should have stepping stones along the way to your long term goal. ALWAYS congratulate yourself EVERY TIME you take a step towards your resolution.

2. Surround yourself with positive people who will encourage you along the way.

3. Avoid tempting situations; if you are watching your diet STAY AWAY from those unhealthy foods that taste so good but are so BAD!

4. Keep your resolution goals with you at all times so you can be reminded of them as often as possible. i.e. wallet

5. Focus on being positive yourself and give yourself a little praise when you move forward with your goals.

6. Hire Me! AFPA Certified Personal Trainer Tiffany Parker – I WILL KEEP YOU ON TRACK!

Exercise of the Month -- "Ball Pass"

Contributed by Tiffany Parker - Certified Personal Trainer, SPORT FIT Severna Park

As always, consult your physician before engaging in this or any exercise program

Starting Position:

1. Begin by lying on your back, with the ball in your hands over your head, and your feet pointing straight in the air.

2. Lower your feet towards the ground and let your arms go back over your head with the ball. (Try not to let your hands or feet touch the ground)

3. Then, lift the ball back up to your feet and continue exchanging the ball between your hands and your feet.

Perform 10-20 repetitions. Each time you move the ball from your hands to your feet and back that’s 1 repetition

Tiffany’s Training Tips:

1. Your arms and legs should move simultaneously. Both move away from your center, and then both move back towards your center.

2. Keep your back stabilized and in a good position throughout the entire exercise.

3. Pay close attention to the position of your back especially when you lower your legs with the ball. If you feel your back arching, don't lower your legs as far. (KEEP YOUR BACK FLAT!)

***For added intensity, you can add a crunch from the upper body when you put the ball between your legs. ***

SPORT FIT Welcomes Two New Trainers!

Brett

Brett is a nationally certified Personal Trainer and recently completed his 5 years of active duty service as a Combat Medic for the United States Army including a 16 month tour in Iraq. Because of his expertise in his field Brett was chosen to teach over 1,000 soldiers combat lifesaving skills in preparation for deployment to Iraq. Upon returning from Iraq Brett was chosen from over 60 medics to work first hand with the Brigade Physical Therapist to rehabilitate injured soldiers. Brett also aided in the creation and implementation of an innovative new combat-based physical training program for the Army. The Ranger Athlete Warrior Program works on weight-training, agility, cardio training, stability, and full body motions to create a well-balanced body. With these skills Brett will help you create the body you need to live a healthy and active life.

Kass

Kass is an ACE Certified Personal Trainer and is excited to be a part of the Sport Fit team. She understands the busy schedule and demands of parenthood and the importance of caring for ourselves as well as our family.
Though Kass grew up on the soccer field and in the competitive sailing world, she is always up for a new challenge. She discovered the fun of racquetball in college, and more recently kick boxing and running. For more than a decade her passion has been working out in the gym. She loves finding new exercises to enhance muscle definition and overall balance in the body.
Her philosophy: "Each client is treated as a unique individual. I provide functional training for stability, balance, muscle growth and cardio improvement. I'm energetic and creative and am focused on improving the quality of life of each client."

Invest in Your Health

Contributed by Joe Bocek, Fitness Director SPORT FIT Severna Park

In some way, the current state of the economy has probably affected you. Many people are afraid to invest in the stock market and some are even cashing out their 401(k)s. So what does the economy have to do with your health? A lot actually. If you are concerned about the downward trend of Wall Street’s investments, and possibly your own, try empowering yourself by investing in something with a better return, your health.

Don’t get me wrong, buying low and selling high is way to go, but what good is that profit if you aren’t able to put it to use and enjoy it? Let’s quickly examine three areas of your body where you can invest a small amount of time and still receive maximum payoff.

First, your heart: heart disease is tops when it comes to shortening retirement. Securing a healthy heart, lower blood pressure and maybe even lower cholesterol are ways we can profit. Something as simple as beginning a walking program can start your health portfolio. The B&A trail or even the sidewalks in your community are free, and something as easy as 20 minutes can give you these big payoffs. And if you were to get hooked on this health investment, the possibilities to take it to the next level are endless, such as a stronger heart and stress reduction. We can also cash out this investment with greater endurance, better lung capacity and even better regulated blood sugar.

Next, your muscles: whether you want your health portfolio to look impressive or help get you through the day a little easier, this is an area you should not neglect. A home workout with exercise bands and dumbbells or visiting the gym and doing some exercises there can show you upward progress week by week. Muscles burn most of your calories, and toning them will help you look better in your clothes. Your dividends here can include better strength, more muscle tone, increased energy, and greater bone density.

Lastly, your joints: that’s right, even just a little more movement can keep this part of you weathering the storm of time. Some good stretching can increase your range of motion, while strengthening the muscles associated with each joint can help to maintain joint integrity and even decrease pain over time. Increasingly, researchers have found that movement can be the key to reducing some of the effects, and possibly the onset, of arthritis. Even if your financial position is rigid, that doesn’t mean your body has to be.

Of course for more ways to get the most out these focus areas, be sure to seek out a professional. If you begin investing in yourself and your health today, by the time the market turns around it will be more than just your financial advisor who sees the difference.