(206) 390-7779
9463 NE Business Park Lane - Bainbridge Island, WA 98110
(206) 390-7779
9463 NE Business Park Lane - Bainbridge Island, WA 98110

All posts by Bethanee

Recovery: How Much Time Do You Spend Doing The Right Things?

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In any successful training program, rest and recovery are key components to maximizing your athletic potential.

The amount of time you spend recovering directly transfers into how effective your workouts can be.

How much time do you spend resting each week? Do you take one day off after three training days? Or do you work out 6-7 days per week and rest only when you feel like you need it?

Three systems are effected by recovery, including our hormonal, structural and neurological. This means we need to consider our muscles, tendons, ligaments, and bones. It also means that you should be taking time off to recharge and to make sure that you aren’t overloaded with work while your recovery time takes a back seat.

Recovery is multifaceted and it encompasses more than just the muscular aspect.

There are many ways to get the most out of your recovery. My go to methods include self-myofascial release (foam rolling), massage, mobility work, stress management and release (take a yoga class), and naps. Yes, lots and lots of mid-day naps. ­čÖé

When it comes to rest, sleep is the most critical component. Many of us cut our sleep too short most nights, and it directly effects the way we feel, the way we train, and the way we perform. You need to aim for seven to ten hours each night to get the full benefit. This allows your body to repair itself- all of your torn muscle tissue has the chance to heal and lactic acid build up is slowly broken down.

Water is another key piece. It is essential that you stay hydrated throughout the day. Try to aim for at least two liters.

Your nutrition also plays a very important part in recovery. It is good to follow the 80/20 rule- keep it clean (whole foods based, no or minimal processed foods, avoid refined sugars), Twenty percent of the time, enjoy life. Have that beer after your workout or that slice of pizza on a Friday night.

Mobility should be an every day focus. Simply put, mobility is your body’s ability to move. Mobility increases your athleticism, your coordination and even your ability to do more complex movements. For example, if you have horrible hip mobility, chances are- you may be unable to break the parallel plane in an air squat. By focusing on lower extremity and hip mobility work, you will eventually be able to increase that range of motion to perform a squat correctly.

Check this out- ROMWOD is a program designed to help people increase their mobility. They have monthly memberships and packages. If you can’t make your weekly yoga class or just don’t know where to start- this is great!

Warm Up: The Key To Maximizing Every Workout

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How much time are you spending on your warm up prior to your workouts? Five minutes? Ten minutes? Maybe you don’t have a warm up? Maybe you hit the stair master for a few and call it good.

I can’t tell you how many times per week I see people hit the weights without moving through some type of warm up. We are all guilty of it at some point, whether we are running short on time, we are trying to reach that one available squat rack, or if we are jumping into a set with a friend who has been waiting for us.

This is where it matters, because that one time that you don’t warm up, could be the time where injury decides to take place.

Working in a large gym with 23,000+ members, I see all of the above. There are times when I will watch someone walk in, put their things into a locker, and go right into that first set of 5 heavy barbell loaded squats. In reality, it is dangerous and can seriously affect the quality and benefit you will get from your workouts.

A warm up is designed to do just that- to prime the body for the movements it is about to perform. Dynamic warm ups have been proven to be extremely beneficial as it relates to overall performance and muscle activation. A dynamic warm up is the perfect time for you to gradually increase your heart rate, to move your body through a full range of motion and to make sure that all of your joints are lubricated so that they safely support you in your workout. A dynamic warm up, when done properly, is one that is safely activates and elongates your muscle tissue for peak performance.

Whether you are going to the gym to work on a specific muscle group, attending a crossfit class, or hitting the pavement for some running, make sure that you safely warm up. It will not only improve your performance, but it will allow you to maximize your potential in your workouts.

Try this sample dynamic warm up:

400m Easy Jog
20 Alternating Walking Lunges with a Torso Twist
5 Inchworms
10 V Ups
20 Air Squats
20 Mountain Climbers
10 Alternating High Side Planks (Hold 2 Seconds Per Side)
10 Pull Ups

Have a wonderful day!

Beauty In Strength

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Disclaimer: Exercise including but not limited to strength and resistance training, interval work, lots of heavy lifting combined with proper nutrition may lead to an improved quality of life, happiness, self love, smaller jeans and increased self confidence.

When female clients come to me, the first thing they usually mention is that they don’t want to get “bulky” or “too muscular.” Study after study have proved the benefits of strength training for women, yet the thought process of weight lifting equals huge muscle mass increases in females is still one that is rampant in every single fitness community. The first thing that seems to be on everyones mind is weight loss. It is very rare that someone comes to me with the goal of “increased strength.’ It DOES happen, and it is always an incredible moment. For every 10 women I speak with, only 1 will have a goal of increased strength.

When I work with my clients, I lead them through individualized functional core to extremity programming that consist of resistance training, weight lifting, interval work and mobilization. It is then up to them to bring their full effort each time they step into the gym in order to make the most out of their workout.

You can change your life. All you have to do is change your mindset.

This is a beautiful video done by CrossFit regarding what it means to find the beauty in strength. Gone are the days where only skinny was acceptable. Slowly but surely, beautiful, strong, muscular women are starting to show the world what it really does mean to be fit. To be healthy. To realize your full potential of what the human body is capable of.