Shannon Performing Farmer Carries & Rope Climb

Looking for some conditioning exercises to get your heart rate up and challenge your grip strength? Check out Shannon doing some farmer carries and rope climbs. Shannon did an amazing job with both of these movements! Great job, Shannon! #EMERGEstrong

– Kathryn BS, CSCS, CES

Farmer Carries & Rope Climb

Lew Performing Glute & Hamstring Workout

There is only one way to top off a glute and hamstring workout….the woody. Lew hit the woodway for some sprints yesterday morning for his conditioning. Great job, Lew! #EMERGEstrong

– Kathryn BS, CSCS, CES

Glute & Hamstring Work Out

Hip & Core Musculature and Running Performance

Some pretty good information on the role of hip and core musculature and running performance. The focus has shifted from foot strike to hip mechanics.

It’s All in the Hips

-Matt Pirtle

Metabolic Meals this Week

New metabolic meals are in!

Breakfast & snack options:
-Breakfast scramble
-apple coffee cake
-paleo bar

Lunch & Dinner entrées:
-gluten-free BBQ chicken pizza
-honey pepper glazed turkey with sautéed Swiss chard
-southwest bison stew

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Randy Orton Form

Randy shows how to execute an elevated push up with the focus on the LOWERING phase.

As his hand makes contact with the ground, he slowly decelerates his body, keeping his neutral spine position.

He is absorbing the impact of the ground and braking himself into about a 2/3 push-up depth before coming back up.

The focus is on the WAY DOWN, with secondary focus on the push back up.

Randy Orton Video

-Matt Pirtle

 

Keelin’s Client, Anthony

Anthony VIdeo

Sports conditioning at its finest! Anthony is a high school football player using his offseason to improve his all-around performance, specifically his speed and power. I have seen so much improvement in just a few short weeks and with Anthony always giving 200% to his training, I am so excited to see how far his skill level can go!

Kee Russell

First week of SmartFit

The first week of SmartFit is in the books! Everyone worked hard and walked out the door feeling accomplished. If you’re looking for a fun, full-body and affordable workout, join us for a class.

Tuesday @ 7 AM
Wednesday @ 6:30 PM
Thursday @ 7 AM

For more information on our Smartfit classes, contact me at kathryn@emergetraining.com

– Kathryn BS, CSCS, CES

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Have you signed up for the 10K a day challenge?

Have you signed up for the 10k A Day Challenge?

Here are some FAQ we have received. If you have any further questions, comment below or email me at Kimberly@EmergeTraining.com

1. Q. Is the 10k a day 10km?
A. No, the 10k is 10,000 steps a day.

2. Q. How can I track my steps?
A. There are several ways.
1, you can use a basic pedometer that clips on your pants.
However, be sure to remind yourself to wear it every day!
2, you can purchase and wear a fitness tracking device (FitBit,
Polar Loop, JawBone, Garmin, etc) All of these devices sync
to your smart phones. Some even send weekly reports that
can be emailed to me.
3. You can download several different free pedometer apps on
your phone that will track your steps. Again, make sure you
have your phone on you at ALL times if you use this
method.

3. Q: How can I send you my numbers?
A: 1. Take a picture the number on your tracking device. You can
either report them at the front desk of Emerge or email them
to me at Kimberly@EmergeTraining.com
2. Email me your weekly progress (FitBit has this feature) and I
will average out the weekly steps.

4. Q: Do we have to report our numbers every day?
A: No, you can send/report them daily or weekly. We just ask that
you don’t wait until the last week to submit for the entire month.

5. Q: I ride my bike, spin, etc. do those steps count?
A: Unless your pedometer picks up the steps, No.

6. Q: What if I don’t hit 10,000 steps every day?
A: The steps can rollover. You just have to hit 280,000 steps by
Feb. 28th. If you hit 8,000 one day, aim for 12,000 the next.

7. Q: Can we use the treadmills at Emerge to get our steps in?
A: We only have 4 treadmills and they are reserved for our clients
who are scheduled. If you have an appointment, you are more
than welcome to use the treadmills before/after your session.

-Kimberly Renoud

Photo: Have you signed up for the 10k A Day Challenge? 

Here are some FAQ we have received. If you have any further questions, comment below or email me at Kimberly@EmergeTraining.com

1. Q. Is the 10k a day 10km? 
    A. No, the 10k is 10,000 steps a day. 

2. Q. How can I track my steps?
    A. There are several ways. 
        1, you can use a basic pedometer that clips on your pants.  
                 However, be sure to remind yourself to wear it every day!
         2, you can purchase and wear a fitness tracking device (FitBit, 
             Polar Loop, JawBone, Garmin, etc) All of these devices sync 
             to your smart phones. Some even send weekly reports that 
             can be emailed to me.
         3. You can download several different free pedometer apps on 
              your phone that will track your steps. Again, make sure you 
              have your phone on you at ALL times if you use this 
              method. 

3. Q: How can I send you my numbers?
    A: 1. Take a picture the number on your tracking device. You can 
             either report them at the front desk of Emerge or email them 
             to me at Kimberly@EmergeTraining.com
        2. Email me your weekly progress (FitBit has this feature) and I 
            will average out the weekly steps.

4. Q: Do we have to report our numbers every day?
    A: No, you can send/report them daily or weekly. We just ask that 
        you don't wait until the last week to submit for the entire month.

5. Q: I ride my bike, spin, etc. do those steps count?
    A: Unless your pedometer picks up the steps, No.

6. Q: What if I don't hit 10,000 steps every day?
    A: The steps can rollover. You just have to hit 280,000 steps by 
         Feb. 28th. If you hit 8,000 one day, aim for 12,000 the next. 

7. Q: Can we use the treadmills at Emerge to get our steps in?
    A: We only have 4 treadmills and they are reserved for our clients 
        who are scheduled. If you have an appointment, you are more 
        than welcome to use the treadmills before/after your session.

Kathryn’s Client, Kayla

Kayla and I had our last training session today before she heads back to Ole Miss for her first season of DI softball. She has worked hard through all of her training and I know that will carry over to the field! #EMERGEstrong

– Kathryn BS, CSCS, CES

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ACSM’s Predicted Fitness Trends for 2015

Here is the American College of Sports Medicine’s list of predicted fitness trends for 2015: 2015 Fitness Trends

What do you think?

Is your favorite form of fitness included?

-Matt Pirtle

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