40 Fundamental Nutrients

The nutrients below are listed in order of importance to the body. It will be interesting for you to see just where these nutrients fall relative to the body’s priorities...

1) Water
2) Carbohydrates
3) Amino acids (10)
4) Fats
5) Vitamins (13)
6) Electrolytes (3)
7) Minerals (12)


Why are vitamins so low on the list? Well, it probably has something to do with what our interpretation of a vitamin really is... Vitamins are biochemicals found in healthy foods. They are used by the body to produce enzymes sufficient to aid in the digestion of host calories. In other words, healthy natural foods ideally contain sufficient vitamins to help the body assimilate that particular food’s nutrients. The ingestion of nutritionally deficient calories call on the body to produce the enzymes needed for proper assimilation. The use of multi-vitamins are therefore recommended in all cases as a form of
insurance in case foods are deficient in nutrients.

Individual supplements are not generally recommended with the exception of diagnosed deficiencies. Generally speaking, individual supplements in mega doses may cause a nutritional imbalance. Supplementation is dictated by client needs, and/or desired goals.

 

New PiYo Class!

PiYo is an athletic workout, which is inspired by Yoga and Pilates.  It incorporates principals of stretch, strength training, conditioning and dynamic movement.

It is a pre-designed class that gets your heart rate going as it features various styles of continuous movement and flow from one exercise to another.

Join us this Saturday, at 11:00 AM. FREE FOR ALL MEMBERS!!!!!

Call or Email us for more information:

317-975-3952

info@benowfitness.com

The 30 Day Jump Start Program

April 13th – May 9th

Mon., Wed & Fri. @ 7pm
OR
Tues. & Thurs. @ 7pm, Sat. @ 9am

Registration Begins April 1st
ONLY 12 spots available
Cost is $99 ($200 value)
Register & receive Intake Packet at check-in desk TODAY!!

The 30-Day Jump Start is a 4 week program that will jump start you body transformation into what you want it to be! It focuses on full-body exercises and includes various fitness principles:

  • Endurance

  • Strength

  • Balance

  • Power

  • Core

The Jump Start uses heart rate monitor technology to help you push your body to its peak and make each workout interactive, effective and easy to track. We’ll train aggressively three days a week in small groups of 4-6. It’s challenging yet scalable for beginner to advanced participants.

The program also incorporates resources that will be made available on our website. These resources will help you recover between workouts, provide exercise demonstrations, as well as additional core strength and stability workouts.

The Jump Start wouldn’t be complete with out the use of a nutrition program to compliment it. You will need to choose one of two programs to follow, the Advocare 24-day Challenge ($140) or the Whole30 (free).
Workouts

  • MetCon- metabolic conditioning to generate results. These are a series of resistance exercises with little-to-no break in between, designed to increase your VO2 Max.
  • Tabata- takes advantage of post exercise excess oxygen consumption to keep your body burning calories for up to 48 hours after you finish your workout.
  • 30/30 Blast- pushes you to the absolute maximum. You’ll reach Zone 5 plenty of times in these workouts. Your mental and physical strength will be tested.
  • E-Build— helps to increase overall endurance. You’ll have more energy for exercise, as well as day-to-day activities.

4 week program to jump start your body transformation
3 days per week in small groups of 4-6
Choose 1 of 2 nutrition programs to follow, Adovcare 24-Day Challenge ($140) or the Whole30 (free).

A REAL Sweetheart Deal!

Normally, when we think of muscle imbalance, we think of the guy with a huge upper body and tiny legs. While that is imbalance, it doesn’t illustrate the subtleties of the issue.

Muscle imbalance occurs when one muscle is stronger than its opposing muscle. Think of a canoe. If you only row a canoe on one side you just end up going in circles. You need to row on both sides equally to keep a straight course.

When muscles are in balance, bones and joints are able to stay in alignment. If the muscles are out of balance, meaning these oppositional forces are either too strong or too weak, it puts undue stress on the joint. The joint cannot move normally or enjoy full range of motion. Muscle imbalances come from all directions, laterally-medially (side to side) and front-and-back (agonist to antagonist)

The easiest way to visualize this in the body is to look at the front and back of your leg. Both the quadriceps and hamstrings bend and straighten the leg and need to work together to properly stabilize your knee. Because most of our every day habits and activities use the quadriceps more, hamstrings tend to be weaker. This muscle imbalance puts stress on your knees.

So what do you do? Conventional wisdom says to strengthen the weak opposing muscles, but this is not an effective solution. If you jump straight to strengthening without breaking up muscle tightness, you only end up strengthening the imbalances and furthering compensatory patterns. You’re skipping some crucial steps.

To fight muscle imbalances you need to follow the order of mobility, stability, strength, and power. You need to first create mobility in the overly tight, over used muscle and then strengthen to bring the body back in balance.

A great way to create mobility is through self-release. Whether you are using a foam roller or a lacrosse ball, you need to break up tight muscles to increase range of motion before activity. Take a look at this short video in which I demonstrate how to release tight quadriceps using a foam roller.

What Is Muscle Imbalance?

Normally, when we think of muscle imbalance, we think of the guy with a huge upper body and tiny legs. While that is imbalance, it doesn’t illustrate the subtleties of the issue.

Muscle imbalance occurs when one muscle is stronger than its opposing muscle. Think of a canoe. If you only row a canoe on one side you just end up going in circles. You need to row on both sides equally to keep a straight course.

When muscles are in balance, bones and joints are able to stay in alignment. If the muscles are out of balance, meaning these oppositional forces are either too strong or too weak, it puts undue stress on the joint. The joint cannot move normally or enjoy full range of motion. Muscle imbalances come from all directions, laterally-medially (side to side) and front-and-back (agonist to antagonist)

The easiest way to visualize this in the body is to look at the front and back of your leg. Both the quadriceps and hamstrings bend and straighten the leg and need to work together to properly stabilize your knee. Because most of our every day habits and activities use the quadriceps more, hamstrings tend to be weaker. This muscle imbalance puts stress on your knees.

So what do you do? Conventional wisdom says to strengthen the weak opposing muscles, but this is not an effective solution. If you jump straight to strengthening without breaking up muscle tightness, you only end up strengthening the imbalances and furthering compensatory patterns. You’re skipping some crucial steps.

To fight muscle imbalances you need to follow the order of mobility, stability, strength, and power. You need to first create mobility in the overly tight, over used muscle and then strengthen to bring the body back in balance.

A great way to create mobility is through self-release. Whether you are using a foam roller or a lacrosse ball, you need to break up tight muscles to increase range of motion before activity. Take a look at this short video in which I demonstrate how to release tight quadriceps using a foam roller.

Mom Time

It’s that time of year again
—when the back-to-school chaos transitions into the holiday hustle.

If you’re a full-time working mom like me, it’s enough to take you off your workout track… For that reason, I’m bringing Fast Fitness! back!

Being short on time will never again be an issue or an excuse to skip a workout, as I’ll be throwing a monthly quickie routine your way. All of these workouts can be done in 15 minutes or less and will help you get your sweat on no matter how crunched for time you might be.

A quick workout can be wildly effective, as long as you pay special attention to form and technique (never employ sloppy, sub-par movement!) and follow a few rules:

  1. Move faster
  2. Ramp up the intensity
  3. Take fewer breaks
  4. Combine exercises

For this month’s Fast Fitness! workout you’ll be focusing on strength. Building muscle helps to supercharge your metabolism and puts you on the fast track to fat loss.

THE WORKOUT

You’ll be doing a timed superset. Set your timer and perform as many rounds of as possible. (This will ensure that you don’t waste time on more rest than is needed!)

Pick a load for each exercise that is challenging at 5 reps, but that won’t require you to compromise form. Typically you want to feel as though you have 1 or 2 more reps in the tank when you complete the set. For this workout you’ll be doing just 2 very effective and efficient lifts:

Barbell Deadlift: build strength and muscle in the posterior chain (glutes, hamstrings, back) as well as engage the quads and core. You can choose any deadlift variation you prefer, and if you aren’t comfortable with the barbell deadlift you can perform a heavy kettlebell deadlift or a one-leg deadlift.

Double Kettlebell Overhead Press: build strength in the shoulders, arms, and lats as well as engage the entire body and challenge the core. For this move, you can also use a pair of dumbbells. As you get tired you can switch to a push press for a more dynamic, less upper body focused option.

Set your timer for 15 minutes (or 20 to 25 if you happen to have more time!) and do as many quality rounds as possible, performing 5 reps of each lift.

The clock is ticking, so hit play and start sweating!

When Life Gets Busy: 4 Workout Tips

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Life is busy, and that means we don’t want to be in the gym longer than necessary (and might skip a workout here and there).

Performing workouts that are quick and effective will help you get a workout in when time is tight.

Here are four ways that you can shorten your workout session while improving your progress.

  • Superset Upper And Lower Body Moves

One great way to shorten your session while also boosting your fat burning potential is to stack an upper body with a lower body movement. This allows one part of the body to rest while the other’s working, reducing the total rest time you require in the session.

Try a set of push-ups and then move directly into your squats or do a set of lunges followed by a set of shoulder presses. Once both of these are completed, take 30-60 seconds to rest before doing a second round.

If you structure your session this way, you can almost cut the total workout time in half.

  • Add Cardio Intervals Between Sets

Cardio versus strength training – do you feel like it’s an either-or situation when you finally do hit the gym? Don’t settle for one the other.

Combine them! Perform your standard weight lifting set and instead of resting, break into a cardio movement. Burpees, mountain climbers, running knee highs, or jumping jacks all work perfectly here. Perform a 30-45 second interval, rest for the remainder of the minute to catch your breath and then proceed into your next strength set.

  • Use The Drop Set Technique

Drop setting can push your body farther than you normal go while also increasing the intensity of the workout session. This technique is very intense! Try it on just one or two exercises to save time and get past any strength plateau.

Perform your first set. Drop the weight by 5-10 pounds and immediately perform a second set. Once that’s finished, drop the weight one more time. Perform as many reps as you can in that third set using good form. Once that set is over – you’re done for that exercise.

Rather than taking the usual 7-8 minutes to complete three sets, you’ve just completed it in around 2 minutes.

  • Do Compound Movements

Sticking to movements that target more than one muscle group will save you time and help you gain strength. Push ups, lunges, squats and pull ups are all great examples of compound movements. Bonus: They are all body weight exercises, making them easy to do just about anywhere.

5 Minute Core Workout

Do a 5 minute complete core workout just about anywhere
— without any equipment or a single crunch.

The #1 job for your core is to stabilize, so we’re going to focus on the front and the back of your body in this routine!

THE WORKOUT

Duration: 5 min
Repetitions: 6-8 repetitions of each exercise

Warm-up:
Arm circles forward and back, criss-cross your arms, torso rotations, squats and side reaches.

  1. Inchworm:
    Stand with your legs hip/shoulder width apart and start with your head and roll down to the floor. Keeping legs long, walk hands out until you settle into a plank position.
  2. Plank front and side:
    Place hands below your shoulders and maintain a neutral spine. Hold plank for a count of 8. (Draw your belly button in towards your spine AND squeeze your glute muscles). Shift into lateral or side plank for more of a challenge, keeping hips lifted for a count of 8. To increase the challenge from a front plank position, reach one leg underneath and across the body and tap the floor.
  3. Mountain Climbers: (rotations)
    From a plank position pull your right knee toward your right elbow and switch. For more of a challenge add rotation by pulling your right knee underneath you towards your left elbow and switch. To increase the challenge, place your foot on the outside of your hand, then switch feet for Everest climbers.
  4. Superman:
    From a prone position, squeeze your glute muscles and lift legs and shoulders off the floor and repeat. To increase the challenge extend your arms long.
  5. Bicycles:
    From a supine position, pull one knee in towards your chest while your other leg is extended long, hovering over the floor. Contract your abs and lift your shoulders off of the floor and support your head with your hands. Switch legs keeping your shoulders lifted and belly button pulled towards your spine. To increase the challenge pull both legs in and extend both legs simultaneously.
  6. Hip Thrust:
    Add a power element by pulling both legs in and thrust your legs (hips) off the floor using your abdominals. Allow yourself to roll up and repeat. To increase the challenge drop both legs towards the floor instead of rolling up.
  7. Windshield Wiper Abs:
    From a supine position, place your arms in a “T” shape and bring your knees and ankles together. Keeping your trunk stable, drop your legs from right to left, keeping your torso engaged.  To increase the challenge, extend your legs long.