Austin Gwaltney CPT-ACE, USAW, FMS II
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Introducing The Yellow Zone Effect: EPOC
EPOC refers to the elevation in metabolism (rate that calories are burned) after an exercise session ends. Known as exercise post oxygen consumption. The increased metabolic rate is connected to elevated need for oxygen, which is required to help recover the body.
Most of our boxing and weight loss clients want to get in the most efficient work-out possible in the least amount of time possible. Let's face it, you have a life to live. High results with high efficiency. Get in the gym, get work done, and make those results happen.
We our Yellow Zone biofeedback trackers to track when we are in the Yellow Zone. When we are in the Yellow Zone. It creates the highest amount of EPOC effect, improving results from our workouts. Having the ability to judge work output in real time, it allows us to train smarter and get the BEST results.
The ultimate combo - super efficient cardiovascular training, a fitness trainer to design you well developed strength programming, and personalized nutrition = amazing transformations!
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HEART RATE TRAINING FOR BETTER RESULTS
During our heart-rate based HIIT workout, you will go through our 5 different heart rate zones: resting, easy, challenging, KO ZONE and REDLINE, knowing when to push harder and when to pull back for recovery is vital to making progress. The goal is to spend 12 minutes or more with your heart rate elevated in “The Yellow Zone” to boost your metabolism, burn fat and burn more calories.
But first things first. Let’s take a moment to review what these pretty colors on the screen mean to you.
Gray Zone (50-60% Maximum Heart Rate) – This is the easy pace zone, consisting of very light activity.
Blue Zone (61-70% Maximum Heart Rate) – This zone is specifically geared for warm-up and cool-down exercises. You are preparing your body and mind for high-intensity interval training, but you haven’t unleashed the burn just yet.
Green Zone (71-83% Maximum Heart Rate) – In this zone, you have reached a challenging but doable pace. This is what we categorize as “Base Pace,” a pace you can maintain for 20-30 total minutes. Your body starts to burn fat and carbohydrates evenly.
Yellow Zone (84-91% Maximum Heart Rate) – This is where the magic happens and where you achieve “EPOC” (Excess Post-Exercise Oxygen Consumption) – what we call the “KO ZONE” in our Boxing training sessions The goal is to accumulate time in this zone to achieve the maximum caloric burn for up to 36 hours AFTER your workout is completed aka EPOC.
Red Zone (92-100% Max Heart Rate) – This zone may be achieved during ‘REDLINING’ you’re pushing hard and using every ounce of energy left in your body. You don’t need to set an crazy pace all the time, but doing this every once in awhile will get that metabolism revving.
How do I know I am in the Yellow Zone?
We set-up our Yellow Zone biofeedback trackers to make sure you are getting the most out of your conditioning training. The biofeedback gives us valuable feedback that allows us to push harder when needed or slow it down when we are overreaching our ability so we can get the best metabolic rate increase.
The Yellow Zone Tracker Measures your output in real time so you know you are getting in the work you need.
Our in gym “effort display” holds you accountable to putting out the effort needed to get results.
If you think you could benefit from an increased metabolic rate, send me an email back so we can calculate your Yellow Zone Biofeedback Tracker.
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✅ First, I believe there is no perfect plan, only the perfect plan for YOU. Every setback you have can teach you something. When I was 15 years old...my sister had been diagnosed with anorexia, a severe eating disorder. There was a point where I saw her fake the weigh in tests that were done medically to see if she was improving. She would go to the fishing store and get fishing weights to fake the weigh ins... During this time, it was painstakingly clear how important lifestyle based eating approaches could literally SAVE someone's life. The people I know who are in the greatest shape aren’t perfect. They’re just relentless about picking themselves up after they fall, and have a PLAN that works for THEM as an individual.
✅ Second, I believe fitness is a lot more enjoyable when it comes from a place of self-love rather than self-loathing. Seeing one of my family members destroy their health through anorexia made this super clear… you have to love yourself enough to help yourself. If you love someone, wouldn’t you do everything you can for them? It’s the same thing with fitness. When you love yourself, you’ll make sacrifices to ensure your body and mind are cared for.
✅ Third, I believe momentum generates motivation. Ever not wanted to workout… but once you got started, you couldn’t stop? It’s true in almost all areas of life. The hardest part of oftentimes getting started. If you just commit to taking the first step… the rest often takes care of itself.
🔥 Fourth, I believe that sometimes moving forward means taking what appears to be a step back. This is something called the “Slingshot Effect.” In order to make a muscle stronger, you must first make it weaker through resistance training. In the same way, sometimes you must invest money, time, and energy now to get more money, time, and energy down the road.
🔥 Fifth, I believe the environment is stronger than willpower. What do many of the times you were highly successful have in common?
Belief in a Perfect Plan
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Here is some info on your during race Carbohydrate Consumption!
Do you have a local fun run coming up?
Maybe a 10 K or a half marathon?
Or do you have an endurance sporting event lasting more than 45 minutes?
Here are some nutrition tips for race carb consumption:
In an 80 minute period of exercise you can consume:
As a warning, solid foods can effect gastric emptying due to the fiber and solid material. Liquids might be the best bet to get the nutrients into your small intestine (where you absorb everything) the quickest. An important thing to remember! If the food has not made it to your intestines, your body is not able to use it for energy!
Jeukendrup, A. E. (2004). Carbohydrate intake during exercise and performance. Nutrition, 20(7), 669-677.
Jeukendrup, A., et al. "Carbohydrate-electrolyte feedings improve 1 h time trial cycling performance." International journal of sports medicine 18.2 (1997): 125-129.
RUN Half Marathons
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If you want more info, you have a chance to work with me by winning a Transformation Program!
Click here to win 1 of 16 free Nutrition Transformation Programs
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Say no to any boring sit-ups and crunches! TRX Fall-outs, wheel roll-out push-ups, and cliff hanger pull-ups. After, go swim laps!
Check out these two summer full body workouts:
Beginner Level 1: Click on exercises to see video explanation.
Intermediate Level 2:
After you have completed both levels, email me and I'll send you level 3!
Or if the beginner level is still difficult, no worries, I will send you another work-out Intro Level just for you!
INNOVATIVE Summer AB Workout
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Today we are going to talk about motor learning or learning movement pattern. We have all heard the same adage of “perfect practice makes perfect”, but in the realm of motor learning it is actually the exact opposite!
We are going to use three skills to learn as an example of our motor movements. We will use basketball. Our three skills are a three pointer, a free throw, and a lay up. Let’s just call these movements A, B, and C.
For example, we go out on the basketball court and practice each skill for an hour and we can practice skill A continually for an hour block, then skill B for an hour, and finally skill C for and hour. This is an example of blocked practice.
Second technique of practice, we could go out on the court and practice skill A and B back and forth for an hour. This is an example of random blocked practice.
Lastly, we could go out on the court and randomly practice A, B, and C with no order at all. This is an example of completely random practice.
Now which one will help you perform better while you are practicing?
It would be the first strategy of blocked practice…Problem solved, right? WRONG!
Simply performing great in a practice setting does not imitate the random environment of a game performance or testing performance. The act of failing repeatedly due to the randomized practice builds more skill when the specific skills are tested. "Random practice facilitated superior learning ofthe practiced tasks as indicated by superior performance during both retention and transfer tests." (2)
The group which went completely random in practice will make many failures during practice, but will perform better when the test occurs.
Therefore, on the test day where all skills A, B , and C are tested, the group which practiced completely random should score significantly higher on all tests of skill A, B, and C.
(1)Edwards, W. (2011). Motor learning and control: From theory to practice. Belmont, CA: Wadsworth Cengage Learning p 410-415.
(2)Curt E. Magnuson & David L. Wright (2004) Random Practice Can Facilitate the Learning of Tasks that Have Different Relative Time Structures, Research Quarterly for Exercise and Sport, 75:2, 197-202, DOI: 10.1080/02701367.2004.10609151
Perfect Practice Does not make Perfect
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What do you use for Pre-Workout
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Stretching Myths Busted!
Static stretching vs. Dynamic stretching
Walk into any gym or go out on the track and you will see people stretching. More often than not, they are making their muscles slower and weaker!
Conventional stretching, for example, is to throw your leg on the fence and stretch out your hamstrings or do some toe touches etc. This form of stretching is called static stretching. Static stretching is an inefficient form of preparing muscles for activity.
With this being said, your muscles create the most force at an optimal length; thus, if you stretch them too far, they will be looser and will create less force ( there is a decrease in cross bridge connections as well). Normally, people are not interested in moving slower or being weaker so this is an immediate draw back.
Instead of doing static stretching, do thermogenic movements which imitate your specific activity in order to warm up your body i.e. cyclist warm-up with some nice and easy riding. Secondly, it is optimal to do some joint mobility to mobilize areas which will be used during activity i.e. if you are squatting you need to open up the hips and activate the abductors. Lastly, do stretches while in transit, aka dynamic stretching. This will force the nervous system to fire and use proprioception, balance, and coordination during the warm-up. Once the nervous system is ready, the joints are mobile, and the body is warm, it is time for safe and injury free activity!
To go into more detail as to how static stretching makes you weaker, we need to go into muscle function.
The muscles require actin and myosin overlap in order to create a connection or bridge which will create a pull or contraction when the muscle contracts. If you stretch the muscles to far apart, actin and myosin cannot bind optimally, conversely if actin and myosin overlap too much (tight muscles) the contraction will be weakened as well. A proper warm-up and dynamic stretching optimizes the overlap and creates the right length for the most force production.
This is brief overview of cross bridge cycling and the length tension relationship. The graph demonstrates the relationship.
Below, in the graph, actin are blue and myosin are the orange brush looking lines surrounded by blue, this is illustrating overlap and tension relationships. (a) Illustrates tight muscles. (b) is optimal resting length or optimal overlap and (c) is too much stretch often caused in static stretching.
Cramer, J. T., Housh, T. J., Johnson, G. O., Miller, J. M., Coburn, J. W., & Beck, T. W. (2004). ACUTE EFFECTS OF STATIC STRETCHING ON PEAK TORQUE IN WOMEN. Journal Of Strength & Conditioning Research (Allen Press Publishing Services Inc.), 18(2), 236-241.
Stretching Myths Busted!
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Low back pain and Pelvic Tilt
Today’s tip is about recovery and back pain prevention. Back pain can be caused by a myriad of reasons, but I am going to talk about a very common and easy to avoid form of low back pain. The concept is called pelvic tilt.
There are two types of pelvic tilt which can cause back pain, these are Anterior pelvic tilt or forward movement of the (Anterior Superior Iliac Spine) or top of the pelvis and posterior pelvic tilt or backward movement of the (ASIS) top of the pelvis. Think of your pelvis as a bucket, completely full of water with the handle of the bucket suspended by a rope. If you push down on either side of the bucket water while it is suspended, water will spill out.
Using this analogy, we can understand how the low back pain occurs through pelvic tilt. If your bucket or pelvis tilts forward, your quadriceps or the front of your thighs probably have tight muscles. This forward pulling of your pelvis causes an over exaggerated lumbar arch during standing and sitting. The tight muscles pull on the low back and eventually cause pain or in extreme cases a herniated disc through the wearing of poor posture, Posterior pelvic tilt, is the opposite, the back of the legs or hamstrings are tight and they pull the top of the pelvis backward. This will cause more of a hunched over position because the top of the hip is being pulled back. Once again, the hunching and the tight muscles will cause more low back pain. All of this pain can be alleviated by maintaining proper muscle balance by stretching both the quadriceps and the hamstrings.
Your aching back