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Cognitive, Associative, and Autonomous – The Three Stages of Learning

When we learn movement patterns such as in dance or related dance forms such as step aerobics and sports-oriented skills, we generally move through three specific stages. Obviously, how we learn as individuals (i.e. visually, auditory or kinesthetic) will impact our performance. However, this week three stages of learning—cognitive, associative and autonomous will be featured.…

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A Fabulous Ladder, Hula Hoop and Jump Rope Circuit

The agility ladder, hula hoop and jump rope are three excellent fitness tools which may be utilized together during the same exercise session to create variety, improve cardiovascular endurance, burn calories and challenge your agility, power and coordination. All three of these tools are inexpensive, portable and enable the user to perform countless different skills…

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The Hip Abduction

The hip abductor muscles are located in the lateral, upper aspect of the hip joint. There are three primary superficial hip abductor muscles (i.e. gluteus medius/gluteus minimus and the tensor fascia latae {TFL}). The medius and minimus are the major abductors of the hip when the femur is in neutral and only abduct the hip…

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Ten Fall Fitness Strategies

It is hard to believe that fall is here and that the holiday season and winter sport’s months are almost upon us. However, it is an ideal time to sit down and revamp your fitness plan for the rest of this year and into 2019. Therefore, apply the ten fall fitness strategies highlighted below to set…

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Performance Primer

So, you walk into your group exercise class or personal training session and complete your workout adequately. Your body is responding, but it seems to be more slowly than you would expect and you begin to wonder why this is the case when you feel that further progress should have been made at this point.…

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Modify You Exercises and Enjoy Exercise Succecss

There is a significant difference between compensation and modification when applied to exercise performance. Compensation usually refers to “breaking form” during the execution of an exercise (i.e. momentum use, not achieving a full range of motion/line of pull, rocking/leaning the body, or not maintaining a neutral spine, etc.). Not only does this compensated movement potentially…

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Mountain Climbers Three Ways

The mountain climber exercise is an excellent total body nose to core exercise. The entire body becomes involved in this exercise due to the body’s position in relationship to ground forces and it may be performed with, or without any equipment. However, this week three variations including one without equipment, will be highlighted. Add these…

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Fantastic Fall Fitness

We still have a bit of summer to enjoy, but it is definitely time to begin considering what you will do this fall to begin a fitness program or continue progressing within your current program. Fall is a fantastic time to set a template for year round fitness because we are able to get outside…

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Triceps Skull Crushers Three Ways

There are dozens of exercises that effectively train the triceps (brachii) muscle group.  These muscles are located on the posterior upper arm, have three heads and originate at the lower edge of the glenoid cavity of the scapula, posterior humerus and the distal two-thirds of the posterior humerus and insert on the olecranon process (think…

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