Take your Summer to the Next Level with Get Fit Strength and Conditioning! - Get Fit Strength and Conditioning

Take your Summer to the Next Level with Get Fit Strength and Conditioning!

You may have noticed some new changes around Get Fit Strength and Conditioning lately. If you’re wondering what I’m talking about, get to class ASAP, because it’s pretty hard not to notice the amazing new space, equipment and proud smile on Coach Liz’s face when she talks about the exciting new opportunities she’s created for members. Coming into a new space provides energy for growth and change, for the program and for the members. This is a great time to embrace these new opportunities and take your summer to the next level by trying something different and challenging yourself. Here is an overview of the incredible options GFSC is offering to take your summer to the next level:

 

Sizzlin’ Summer Challenge

Have you been wanting to make a change but aren’t sure where to start? Do you want to be motivated and held accountable by coaches and peers? If so, the Sizzlin’ Summer challenge is for you! This program is designed to support you in your fitness journey every step of the way. From weekly communication to in-person check-in’s and small group training, this challenge will help you identify what your body needs to feel it’s best. 

 

All you have to do for the challenge is show up to at least 24 workouts during the 8 week time period. That averages out to three workouts per week, which is three hours of your entire week. I have faith that you can find three hours in your week to dedicate to yourself, because you are worth it. Are you ready to learn more? Check out this flyer and make sure you register by July 15!

 

New Equipment

Along with a much larger room to get sweaty and strong in, we also have a bunch of new equipment to play with. You may have walked in and thought to yourself, what the heck is that thing when you looked at the SkiErg or wondered who in the world is going to be lifting the heavier kettlebells. These are all examples of opportunities to challenge yourself and try something different! With the larger space and new equipment, the coaches can expand programming and try new exercises, which gives you the opportunity to grow and challenge your body in new ways. If you aren’t sure about how to use some of the new equipment, checkout these short guides below: 

 

  1. SkiErg: The SkiErg is incredible, because it gives you a total body workout and will improve your power, strength, and endurance. When done correctly, it works the lats, triceps, abdominals, pecs, biceps, quads, hamstrings, glutes, calves, and lower back. The intensity varies with your effort: the harder you pull, the greater the intensity. Additionally, this is a functional movement, because it mimics the everyday action of bending down and picking things up – yay for exercises that resemble real life movements! To use the SkiErg:
    1. Stand tall facing the machine with feet hip-width apart, arms extended up gripping the handles with your palms faced towards each other.
    2. Hinge at the hips with a slight bend in your knees and push through your glutes as you pull the handles down keeping your arms straight. 
    3. Keep pulling the handles down in a fluid motion until arms swing back past thighs.
    4. Activate glutes, push hips forward to rise back up (similar movement to a kettlebell swing) and return arms back to start.

 

If you’re more of a visual learner, watch this video. It may take a few tries to get this movement right. As your learning how to use this machine, keep in mind that you want to avoid:

  • Squatting: It’s a hip hinge, not a squat.
  • Dropping your chest: You do not want your torso to be fully horizontal or parallel to the floor. 
  • Looking up: Keep your chin tucked to reduce the strain on your neck.

 

  1. Sled push: The new grass area brings opportunities for plate pushes and pulls and sled pushes! Sled pushing is a great low-impact exercise to increase your heart rate and strengthen your core and lower body. 

 

  1. Rings: We’ve always had the rings on the racks, but now we have longer rings that you can master the muscle up on! You may have never thought that you could do a muscle up, but now you have the opportunity to learn. Use this as an opportunity to challenge yourself in a new way. You’ll be amazed at what your body can do!  

 

Saturday Pool Workouts 

Are you ready for an entirely new challenge? Come to one of the new Saturday pool workouts to change up your routine and get an entirely new workout.  I took a two hour nap after the first time I went to a GFSC pool workout. Water is harder than it looks! You do not have to be an expert swimmer to enjoy this class. If you can swim one lap across the pool then you will be perfectly fine in this class. Follow GFSC on Facebook to stay tuned about the first pool workout!

 

Get Fit Challenge 

Signing up for a race or a competition is a great way to take your fitness journey to the next level. The Get Fit Challenge will challenge you both mentally and physically, but is very doable for any athlete with GFSC! It’s amazing what your body can do when you believe in it and push its limits. Preparing for the Get Fit Challenge is great, because it forces you to cross train. While coming to class will help with the strength portion of the challenge, you will need to practice swimming and biking outside of class. Biking and swimming are great low-impact ways to move your body on the days you don’t come to class. Rather than approaching this challenge from a competitive standpoint, simply consider finishing it a huge accomplishment. Do it for the fun of it and to be part of a community that is supporting each other to push their personal limits. For more information and to register for the challenge, visit www.gfdsport.com

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