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When it comes to achieving your fitness goals, having a personal training focus can make all the difference. In El Paso, where health and wellness are increasingly becoming a top priority for residents, personalized training programs tailored to individual needs are gaining popularity. Whether you are looking to lose weight, build muscle, improve endurance, or enhance overall fitness, having a dedicated personal trainer can provide the guidance, motivation, and expertise you need to succeed.

Why is Personal Training Focus Essential?

Working out on your own can often lead to inconsistency, lack of direction, and limited results. This is where personal training focus comes in. Here are some key reasons why personalized training with a specific focus is essential:

• Customized Workouts: A personal trainer will design a workout plan that is tailored to your goals, fitness level, and preferences, ensuring maximum effectiveness.
• Accountability: With a dedicated trainer by your side, you are more likely to stay accountable and committed to your fitness routine.
• Proper Form and Technique: Personal trainers ensure that you perform exercises correctly to prevent injuries and optimize results.
• Continuous Motivation: Having someone to motivate and push you during workouts can significantly increase your performance and keep you on track.
• Goal Setting and Tracking: Personal trainers help set realistic goals and track your progress, making necessary adjustments along the way to ensure steady improvement.

Types of Personal Training Focus

Depending on your fitness goals and preferences, personal training focus can vary. Here are some common areas of focus that personal trainers in El Paso specialize in:

Weight Loss

For individuals looking to shed excess weight and improve their overall health, personal trainers can create a specialized regimen that combines cardio, strength training, and nutrition guidance to help you reach your target weight.

Strength and Muscle Building

If your goal is to build strength and muscle mass, a personal trainer can design a workout plan that incorporates resistance training, progressive overload, and proper nutrition to help you achieve a lean and toned physique.

Endurance and Performance Improvement

Athletes or fitness enthusiasts aiming to enhance their endurance, stamina, and overall performance can benefit from personalized training programs that focus on cardiovascular exercises, interval training, and sport-specific drills.

Flexibility and Mobility Enhancement

For individuals looking to improve flexibility, posture, and mobility, personal trainers can incorporate stretching, yoga, and corrective exercises into their routines to increase range of motion and prevent injuries.

Choosing the Right Personal Trainer in El Paso

When selecting a personal trainer in El Paso, consider the following factors to ensure you find the right fit:

• Qualifications and Experience: Look for certified personal trainers with experience in your desired focus area.
• Communication Style: Choose a trainer who communicates effectively, listens to your needs, and provides constructive feedback.
• Personality Fit: Make sure your trainer’s personality and training style align with your preferences and motivational needs.
• Availability and Scheduling: Select a trainer who can accommodate your schedule and training frequency.
• Facility and Equipment: Ensure that the gym or training facility has the necessary equipment and amenities to support your training sessions.

Maximizing Your Personal Training Experience

To make the most of your personal training sessions and focus on your fitness goals effectively, consider the following tips:

• Stay Consistent: Commit to your training schedule and follow your trainer’s guidance consistently.
• Communicate Openly: Share your feedback, concerns, and progress with your trainer to make necessary adjustments along the way.
• Focus on Nutrition: Remember that diet plays a crucial role in achieving fitness goals, so prioritize a balanced and healthy diet to complement your workouts.
• Stay Hydrated and Rested: Proper hydration and adequate rest are essential for recovery and optimal performance during training.
• Set Realistic Goals: Work with your trainer to establish achievable short-term and long-term goals that motivate you to push yourself further.

Conclusion

In El Paso, the emphasis on personal training focus is on the rise as more individuals recognize the benefits of tailored workout programs designed to address their specific needs and goals. Whether you are aiming to lose weight, build muscle, improve endurance, or enhance flexibility, having a dedicated personal trainer can help you stay motivated, accountable, and on track to achieve lasting results.

If you are ready to take your fitness journey to the next level and experience the transformative power of personalized training focus, contact us today to learn more about our expert trainers and specialized programs. Together, we can work towards realizing your fitness aspirations and unlocking your full potential!

When it comes to staying motivated and committed to a fitness routine, the power of group exercise cannot be understated. Working out with a group of like-minded individuals not only makes exercise more enjoyable but also offers a wide range of benefits that can enhance your overall fitness journey. In a vibrant city like El Paso, where community is highly valued, group exercise provides an excellent opportunity to connect with others while prioritizing your health and well-being.

1. Motivation and Accountability

Exercising in a group setting can significantly boost your motivation levels. The energy and enthusiasm of your workout partners can inspire you to push harder and stay consistent with your fitness goals. Knowing that others are counting on you to show up can provide a powerful sense of accountability, making it less likely for you to skip your workout sessions.

2. Social Connection

In today’s fast-paced world, finding time to socialize and connect with others can be a challenge. Group exercise classes offer a structured yet informal setting where you can interact with fellow participants, share experiences, and build friendships. The social support network that you develop in a group setting can be invaluable in keeping you engaged and motivated in your fitness journey.

3. Variety and Fun

Group exercise classes come in a wide range of formats, from high-intensity interval training (HIIT) and dance cardio to yoga and strength training. This variety not only keeps your workouts interesting and challenging but also allows you to explore different exercise modalities and find what works best for you. The group dynamic adds an element of fun and camaraderie to the workout, making the experience more enjoyable.

4. Instruction and Guidance

In a group fitness setting, you benefit from the expertise and guidance of a trained instructor who leads the class. The instructor can provide proper technique instruction, form corrections, and modifications to accommodate different fitness levels. This personalized attention ensures that you exercise safely and effectively, maximizing the benefits of each workout session.

5. Positive Peer Pressure

Exercising in a group creates a positive peer pressure environment where everyone is working towards a common goal of improving their health and fitness. Seeing others in the group giving their best effort can motivate you to do the same. The collective energy and enthusiasm can push you to challenge yourself and reach new milestones that you may not have thought possible.

6. Mental Health Benefits

Regular exercise is known to have numerous mental health benefits, including reducing stress, anxiety, and depression. Exercising in a group amplifies these benefits by providing a social outlet, promoting a sense of belonging, and boosting mood-enhancing endorphins. The camaraderie and support of your fellow group members can uplift your spirits and enhance your overall well-being.

7. Cost-Effective Fitness Solution

Joining group exercise classes at a gym or fitness studio can be a cost-effective way to access professional instruction and guidance. Instead of investing in individual personal training sessions, group classes offer a more budget-friendly option while still delivering quality workouts and expert supervision. This affordability makes group exercise accessible to a wider range of individuals in El Paso.

8. Healthy Competition

Healthy competition within a group setting can drive you to perform better and strive for continuous improvement. Setting personal fitness goals and benchmarking your progress against others in the group can fuel your determination and push you to excel. The friendly competition fosters a supportive environment where everyone celebrates achievements and encourages each other to grow.

In conclusion, exercising in groups offers a myriad of benefits that can elevate your fitness journey and enhance your overall well-being. Whether you’re looking for motivation, social connection, expert guidance, or a fun workout experience, group exercise classes provide a holistic approach to fitness that caters to individuals of all ages and fitness levels. Embrace the power of community and join a group exercise class to transform your workouts from routine to rewarding.

Join us at our gym in El Paso and experience the transformative effects of group exercise firsthand. Take the first step towards a healthier, happier you today!

Are you looking for a gym that not only helps you achieve your fitness goals but also offers a sense of community and a well-rounded training program? Look no further! In this article, we will explore the importance of finding a gym with a supportive community and a training program that focuses on general physical preparedness (GPP). We’ll also discuss why this is particularly relevant if you’re based in El Paso. So, let’s dive in and discover how you can find yourself a great gym in the vibrant city of El Paso!

Why is a Gym Community Important?

The significance of a gym community cannot be overstated. When you join a gym with a strong sense of community, you gain access to a network of like-minded individuals who can provide support, motivation, and accountability throughout your fitness journey. The El Paso community is known for its warm hospitality and close-knit neighborhoods, and the same camaraderie can be found within the local gym scene.

Being part of a gym community in El Paso means you’ll never feel alone in your fitness endeavors. You’ll find workout buddies who will push you to achieve your best, trainers who genuinely care about your progress, and a friendly environment where everyone cheers each other on. Surrounding yourself with people who share your aspirations and can celebrate your achievements is a powerful source of motivation that will keep you coming back, week after week.

Benefits of a Well-Rounded Training Program

Now that we understand the importance of a gym community, let’s shift our focus to the training program. A well-rounded training program emphasizes general physical preparedness (GPP), which means it helps you achieve overall fitness rather than focusing on a single aspect, such as strength or endurance.

In El Paso, where the outdoors offer endless opportunities for adventure and physical activity, a GPP-focused training program is the ideal way to prepare your body for all kinds of challenges. Whether you want to hike the majestic Franklin Mountains, explore the stunning Hueco Tanks State Park, or simply keep up with the demands of an active lifestyle, a GPP-focused training program will equip you with the necessary strength, endurance, and mobility.

A comprehensive training program should include elements of cardiovascular conditioning, strength training, flexibility, and functional movements. By incorporating a wide range of exercises and workouts, you’ll not only improve your physical performance but also reduce the risk of injuries and enhance your overall well-being.

Finding the Perfect Gym in El Paso

Now that you understand the importance of a gym community and a well-rounded training program, let’s explore how you can find the perfect gym in El Paso that offers both.

1. Research and Visit: Start by researching the gyms in El Paso that align with your fitness goals and preferences. Look for gyms that emphasize community-building and GPP training. Once you have a list of potential options, visit each gym to get a feel for the atmosphere, talk to the staff, and see if the equipment and facilities meet your standards.

2. Ask for Recommendations: Reach out to friends, family, and colleagues in El Paso who are passionate about fitness. Ask for their recommendations and inquire about their experiences with local gyms. Personal recommendations can be valuable in helping you make the right choice.

3. Check Reviews and Testimonials: Read online reviews and testimonials from current and former members of the gyms you’re considering. Note the recurring themes and pay attention to any red flags or concerns mentioned by multiple reviewers.

4. Assess the Community Vibe: During your visits, take note of the atmosphere and interactions between gym members. Look for signs of a supportive and welcoming community, such as friendly conversations, mutual encouragement, and collaboration during workouts. Feeling comfortable and welcomed is essential for long-term enjoyment and adherence to a gym.

5. Discuss the Training Program: Talk to the gym staff about their training philosophy and programs. Inquire about the incorporation of GPP-focused workouts and the variety of exercises offered. A reputable gym will have knowledgeable trainers who can guide you through a well-structured training program tailored to your individual goals and fitness level.

Take the First Step Towards a Vibrant Gym Experience in El Paso

By investing time and effort into finding a gym with a strong community and a well-rounded training program, you’re setting yourself up for a vibrant fitness journey in El Paso. Remember, being part of a supportive community will keep you motivated and inspired, while a holistic training program will help you achieve overall fitness and prepare you for the adventures that await in this beautiful city.

So, are you ready to embark on an exciting fitness journey in El Paso? Start your search for a great gym today, and soon enough, you’ll find yourself surrounded by fitness enthusiasts who will become your second family.

Do you have any questions or personal experiences with gym communities and training programs in El Paso? We’d love to hear from you! Share your thoughts in the comments below.

As we age, it’s essential to make adjustments that ensure we can continue to lead fulfilling and active lives. If you’re over 50 and living in El Paso, it’s important to be proactive about your health and well-being. By implementing a few key strategies, you can prepare yourself for the challenges and opportunities that everyday life brings.

1. Prioritize Exercise and Physical Activity

Regular exercise is crucial for individuals of all ages, and it becomes even more important as we get older. Engaging in physical activity helps maintain muscle strength, flexibility, and cardiovascular health. It can also improve balance and coordination, reducing the risk of falls and injuries.

Consider joining a gym or fitness center that offers specialized programs for seniors. Look for classes that focus on strength training, balance exercises, and low-impact cardio workouts. Participating in group exercise classes not only provides the opportunity to stay active but also allows for social interaction and a sense of community.

Remember to consult with your healthcare provider before starting any new exercise program to ensure it aligns with your specific needs and health conditions.

2. Maintain a Healthy Diet

Proper nutrition plays a vital role in maintaining overall health and well-being. As we age, our bodies’ nutritional needs may change, so it’s crucial to pay attention to what we eat.

Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your daily meals. Limit processed foods, sugary drinks, and foods high in saturated fats and sodium.

In El Paso, take advantage of the region’s flavorful and nutritious cuisine. Opt for traditional Mexican dishes made with fresh ingredients, such as grilled fish tacos or veggie-packed enchiladas. Explore local farmers markets to find seasonal fruits and vegetables, supporting both your health and the community.

3. Stay Mentally Active

Keeping your brain engaged and stimulated is essential for cognitive health as you age. Engaging in activities that challenge your mind can help improve memory, concentration, and overall cognitive function.

Consider participating in activities such as puzzles, reading, learning a new skill or instrument, or playing strategy games. Engaging in social activities, such as joining clubs or volunteering, can also provide mental stimulation while fostering social connections and a sense of purpose.

In El Paso, take advantage of the city’s vibrant arts and culture scene. Visit local museums, attend theater performances, or join book clubs to nurture your intellectual curiosity.

4. Prioritize Sleep and Stress Management

Adequate sleep and effective stress management are essential components of overall well-being. As we age, it becomes increasingly important to prioritize quality sleep and find healthy ways to cope with stress.

Establish a consistent sleep routine by going to bed and waking up at the same time each day. Create a comfortable and calm sleep environment, free from distractions. Avoid caffeine and electronic devices close to bedtime, as they can interfere with sleep quality.

Practice stress management techniques such as mindfulness, deep breathing exercises, or engaging in calming activities like yoga or tai chi. Consider exploring the city’s natural beauty by taking walks in the park or spending time outdoors, as nature has a soothing effect on both the mind and body.

5. Regular Health Check-ups and Screenings

Regular health check-ups and screenings are vital for maintaining optimal health, especially as we age. Schedule regular appointments with your healthcare provider to monitor any existing medical conditions and address new concerns.

Screenings such as mammograms, colonoscopies, and bone density tests can help detect diseases or conditions early when they are most treatable. Stay up-to-date on vaccinations, including flu shots and other recommended immunizations.

In El Paso, take advantage of the city’s healthcare resources. Research local healthcare providers, hospitals, and clinics to find those that cater to the needs of older adults and offer specialized services.

6. Foster Social Connections

Building and maintaining social connections is crucial for emotional well-being and overall quality of life. As we age, it’s important to prioritize nurturing relationships and creating opportunities for social interaction.

Join community groups, clubs, or organizations that align with your interests. Attend community events, workshops, or classes to meet new people and engage in meaningful conversations. Volunteering is another excellent way to connect with others while making a positive impact in your community.

Don’t hesitate to reach out to family and friends for support or companionship. Share experiences, create new memories, and make the most of the relationships that bring you joy.

Conclusion

Being over 50 doesn’t mean life has to slow down. With the right strategies and mindset, you can prepare for everyday life in El Paso and continue to thrive. Prioritize exercise, maintain a healthy diet, stay mentally active, prioritize sleep and stress management, and schedule regular health check-ups. Foster social connections and embrace the opportunities that come with age. By taking proactive steps, you’ll be well-equipped to make the most of each day and live your best life.

Lunges, split squats, and other unilateral leg movements are tremendous tools for building a strong, functional, and balanced body. Yet they tend to take a backseat to the more popular lower body exercises like squats and deadlifts. Let’s explore some of the benefits of lunges, common faults, and some popular variations so you never miss a lunge day again!

Lunges are a fundamental human movement pattern and take many different forms. The movement is generally defined as a split legged stance with one foot planted in front of the body and the other extended behind the body. From this position the athlete can raise or lower their body while stepping forward to the lead leg or returning to the rear leg. Lunges require leg strength, core strength, balance, and coordination. They can be performed as a bodyweight movement, under an external load, or explosively as a plyometric exercise. There are really an incredible number of ways to perform this exercise. Depending on your goals there are many ways that training lunges can be beneficial.

If you are looking to improve balance and coordination you could train lunges with a loading pattern that increased the demand for midline stability. Lunges performed with a barbell overhead or a single dumbbell or kettlebell loading one side of the body will achieve this. Due to the stabilization and core strength required to complete a lunge variation of this sort there is a huge transfer and application to sports and life. Ensure that the load demands don’t force you into a compromised position and that you have the necessary mobility to handle the movement pattern (AKA ask coach if you’re not sure)!

To develop greater strength and enhance muscle growth select lunge variations that allow for greater external loading. A reverse lunge is a popular option for this as it allows the weight to remain in the lead leg ensuring proper form and engagement of the posterior chain. Reverse lunges can be performed with dumbbells held at waist level or a barbell in the back rack position to go hard and heavy. A good rule of thumb is to keep the majority of the load in the front leg as you perform the movement. Select a load that allows for a controlled descent to the floor allowing the knee to kiss, not crash into, the ground.

To prevent injuries, increase range of motion, and correct imbalances the Bulgarian split squat or Bulgarian lunge is an excellent choice. This exercise is performed by working one lead leg at a time with the rear foot elevated on a platform 4-6 inches higher than the lead working leg. This movement optimizes the hinge position of the hips and is greater for activating the gluteus muscles. A popular loading pattern for this lunge is with dumbbells held in suitcase fashion. Make sure to select the appropriate box height to elevate the rear leg to prevent the spine from hyperextending at the end range of motion. Take care to stabilize the lead leg and focus on balance to reap the benefits of this killer lunge variation.

If you want to learn more about the best training movements be sure to discuss your goals with one of our coaches!

Not every “fit” person follows a diet.

Not every person who struggles with their body composition lacks self control.

Finding the right foods, ratios, and quantities to optimize the way you look and feel is an ever evolving process. Your body is in a constant state of change. Cells are dying and regenerating. The body we live in today is a result of many past choices. How we look and feel will be influenced by our food choices, age, gender, hormones, activities, sleep, and stress. There’s no one right answer.

There are however some areas we can focus on in our journey to looking and feeling great. Here are the top 3 hacks for healthy eating!

1. Pick your fats
2. Eat more vegetables
3. Protein is the foundation of every meal

1. Pick your fats
Fats stick with you. Not just figuratively, they actually make up the cell wall in every cell in your body. This affects the way cells communicate with one another as well as your body’s inflammatory response. That’s why the types and the quality of fats you choose to eat is such an important factor.

Fat Types
Polyunsaturated fats and monounsaturated fats can help provide your body with a sustainable energy source, decrease inflammation, and improve mental performance. These types of fats are found in foods such as salmon, vegetable oils, nuts and seeds.

Saturated fats should be consumed sparingly. They are not all bad but high consumption of saturated fat may be linked to increased risk of heart disease.

Fat Quality
Each meal should include a healthy fat option that supports your goals. Fat quality in animal products can vary greatly depending on the conditions the animal was raised in and what they were. You are eating what the animal ate! Focus on humanely raised animal products, grass finished, and wild fish versus farm raised.

Fat amounts
Working with an experienced nutritionist is a great way to calculate your fat needs for the day. This can vary based on your body type, genetics, and goals. Try to avoid high fat meals before or after exercise to avoid any digestive issues around training.

2. Eat more vegetables
Seems like a no-brainer but when you think about your meals over the past few days how many of those contained a full serving of veggies?

Vegetables are a great source of fiber, essential nutrients, and prebiotics to support gut health. They are also always going to be your best alternative when it comes to snacking. Most of us are not going to do any sort of damage by stuffing our face with broccoli and carrots!

3. Protein is the foundation of every meal

Humans need protein. There’s no way around it. The amino acids that make up proteins (plant or animal) are the building blocks for our muscles. Without sufficient protein in the diet our bodies will start breaking down muscle, diverting amino acids to perform other critical functions in the body.

So how much do you need? This again will vary a ton based on your goals, body composition, and genetics. Once you have your protein goal determined for the day. Set a protein goal for each meal by dividing that total daily amount by the number of meals you generally eat. Don’t forget to factor in your post workout shake!

For example, if you are shooting to consume 150 grams of protein per day and typically eat 5 times a day you would aim for about 30 grams of protein at each meal. Once you figure out your numbers it becomes easy to know what foods support that quantity of protein.

There you have it, the top 3 hacks for healthy eating! If you’re trying to clean up your nutrition and fitness regiment let us know how we can best help!

Most of us have no problem once we’re at the gym, on the trail, or biting into a salad. An object in motion tends to stay in motion. But getting to that point. Doing the “healthy thing” or the “hard thing” that we know will benefit us. That can be a bit trickier.

There is a certain amount of activation energy we must muster anytime we want to break out of our normal habit patterns. It’s hard to make will power override the status quo every time we need to make a decision though. If you’re someone who finds themselves frequently running into barriers when it comes to healthy habits then this article is for you!

Here are 4 Tips to help you get started on your healthy habits!

1. Define your task.
2. Make it as easy as possible to begin.
3. Find a way to make it more fun or interesting.
4. Stop publicly sharing your goals.

1.Define your task.
Specificity is your friend when it comes to taking action. The more focused and detailed your pursuit is, the more likely you will be to get it done. Just think about the following 3 statements:

• “I’m going to eat healthy today.”
• “I’m going to have a salad for lunch.”
• “I’m going to eat a vegetable and lean protein with each meal and avoid eating sugar today.”

Which person do you think is going to have the most success with their healthy eating today?

Ding ding ding! If you said person number three you are absolutely correct. This person took an approach that set them up for success in their meal choices for the day. Notice that they didn’t have to do anything special to make this happen. The short amount of time it takes to plan how you will attack your healthy habit will pay tremendous dividends in the end!

2. Make it as easy as possible to begin.
As we talked about before, there is always a certain amount of activation energy required to start a new habit or task. If we can reduce the amount of activation energy it will be easier to get started.

That’s science right? Boom!

So how do we actually apply this concept? There are a ton of ways. Let’s say the habit is to go to the gym at 6am tomorrow morning. What are all the things that could make your trip to the gym happen successfully? You could:

• Set your alarm so that you have enough time to wake up, get ready, and drive to the gym with 10-15 minutes to spare.
• Set up your morning coffee and a simple breakfast so it’s ready to go.
• Set a bedtime alarm reminding you to shut down the tech and get ready for bed at a desirable time.
• Pick out your gym clothes and anything else you need to start your day off as a success.
• RSVP/Sign up for the class.
• Coordinate with a friend to carpool together to class. (This is a great way to stay accountable!)

The less you have to do in any given moment the easier it will be to take action. Try to eliminate as many barriers as possible that would present as an obstacle to your goal.

3. Find a way to make it more fun or interesting.
If you struggle to prepare healthy meals or don’t really like to exercise maybe you just haven’t found the approach that works for you. Trying a group fitness class, small group session, or personal training appointment might help you figure out the right environment and type of support you need to make going to the gym “not so bad” 🙂

If cooking and eating healthy is a struggle try to come up with a ritual that makes meal prep more fun. Invite a friend over, crank up some tunes, or binge watch one of your favorite shows while you chop veggies and cook up your meals for the week!

4. Stop publicly sharing your goals.
Studies have shown that people who publicly announce their goals or intentions are actually less likely to follow through on them. When you tell someone “I’m going to lose 10 lbs” or “I’m going to hit the gym 5 days a week” it feels good at the moment. According to the study, that sense of completeness you feel will make you less effective than if you were to keep the goals to yourself.

So what should you do instead? Write down the goals you have or some of the changes you want to make. Discuss a plan of action with an experienced coach who can tell you what it takes to get there. Keep it secret. Keep it safe. Get it done.

There you have it, 4 tips to help you get started towards your wellness goals.

When you hear that alarm go off in the morning and your first instinct is to hit that snooze button remember this maxim from Marcus Aurelius, “Is this what I was created for? To huddle under the blankets and stay warm?” Remember it is human nature to seek comfort. But it is our most basic desire that we are satisfied in the process. Hold yourself to that higher standard. The delayed gratification of getting out of bed for a walk or to hit the gym will improve your life and fulfillment in the long run. The warm bed feels good in the moment, but you’ll sleep easier knowing your actions are aligned with your words.

You know that little 5 minute speech that the coach gives at the beginning of class? When they talk about the workout and how it should feel. That’s a pretty important part of planning out your workout for the day and will help you select the weights you use, reps you shoot for, and how to pace yourself in conditioning pieces. If you’ve ever felt a bit lost during this portion of class then this article is for you!

Let’s dive into how to approach some different types of workouts to better understand how the stimulus of each workout should feel so you scale appropriately for you. Of course, our coaches are always available to answer your questions!

One of the simplest ways to look at each workout is based on the energy system involved.

The 3 main energy systems in our body are:

• Phosphocreatine System
• Glycolytic System
• Aerobic System

The differences between these systems are based on the source of energy or “fuel” for the activity. These systems are always functioning in our bodies at all times, but depending on the type of activity we’re doing one energy system may be the predominant fuel source.

Training these energy systems improve our ability to use fuel more efficiently, recover more quickly, and improve our overall health as a side effect. It’s important to know what the result you are trying to achieve is for each workout. This makes sure that you get the most out of your efforts without burning yourself out!

The Phosphocreatine system is associated with short intense efforts, usually lasting 10-12 seconds or less. Most dedicated power and strength pieces fall into this category.

An example of a workout item that targets this energy system could look like:
Build to a 3 Rep Max Back Squat with 2:00-3:00 rest between.

Another example could be:
Every 2:00 for 5 sets perform :10 second max effort assault bike sprint.

Notice how in the second prescription we chose a time domain rather a set number of calories on the bike. If the assignment was 10 calories every 2:00 you might see very different time domains based on the athlete. It might take one person :08 seconds to complete 10 calories and another person :30 seconds. This would change the energy system being trained, the rest interval, and totally change the dose response of the workout.

The glycolytic system is associated with medium to high intensity efforts that can last from :30 – :180 seconds and will taper off drastically based on how well trained an individual is. These usually show up as higher rep weightlifting sets or interval style workouts. Efforts in this energy system rely on glucose (blood sugar) to fuel the effort. They also generate lactate that the body works to clear in order to continue the effort. Adjusting the amount of time you rest.

One example of an interval workout would be:
4 sets of 10-12 reps of Bench Press with a 40X0 tempo followed by :90 seconds of rest.

Another example would be
Every Minute On The Minute for 8 rounds perform :40 seconds of Russian Kettlebell Swings.

Aerobic workouts cover the broad spectrum of workouts remaining. Most efforts lasting longer than 3 minutes will put you in an aerobic state. If you’ve ever “come out too hot” in a workout you have probably approached the workout as a glycolytic piece and when your body could no longer sustain the effort you switched to an aerobic approach.

A classic benchmark workout that require an aerobic effort would be:
Cindy, Complete as many rounds as possible in 20:00 minutes of
-5 Pullup
-10 Pushup
-15 Air Squat

If you are not able to sustain that number of reps or continue completing the movement safely for 20 minutes at a steady pace then you can explore scaling the movements, repetition numbers, or shortening the time domain.

Each day’s class might contain one or more elements of these types of training. There may also be a skill component to a workout that may not be targeting a response from any of these energy systems and is instead geared towards improving movement patterns and transferability of key skills.

Questions about scaling? You know where to find us!

If you find yourself setting a goal, formally or informally then you’re off to a great start! After all, having a goal is better than no goal. Having a goal that you write down even further increases the likelihood that you’ll achieve it.

Goals can have a downside though. One downside is that they cloud your vision to other potentially great opportunities that would benefit you. The other downside is that if you miss out on your goal you might feel like the time and effort you put into achieving that goal was a waste.

So what should you do if not set a goal? I want to challenge you to stop setting goals and start building systems!

At least that’s what Scott Adams, the creator of the popular comic strip Dilbert would argue. Scott has always made it a point to approach life with a systems manner of thinking. This approach allowed him to build valuable skills and networks that he was able to tap into later in life. One great example of this is through his blogging. Scott was able to pay the bills as a cartoonist, but started his own blog and regularly posted despite the fact that he wasn’t earning money as a blogger. Eventually his blog writing got him some regular features in the Wall Street Journal. After being recognized as a writer in the Wall Street journal he began to receive book deals and speaking offers that were far more lucrative.

Scott didn’t set out to be paid as an author or public speaker. He started by regularly showing up for his daily practice of blogging. He chose to put his efforts in developing a skill set even if he wasn’t sure how that could be used in the future. Imagine how his path might have differed if he had set a goal of becoming a speaker? It would have probably looked extremely different from the system of daily blogging.

So what are the differences between goals and systems?

Goals
Merriam-Webster defines a goal as “the end toward which effort is directed.”

Systems
A system can be defined as “an organized set of doctrines, ideas, or principles usually intended to explain the arrangement or working of a systematic whole.”

You’re probably already thinking about areas in your own life where you’ve focused on one particular goal. Maybe you achieved it or maybe you didn’t. Maybe you’re still pursuing it.

Think about how you could develop a system that improves your health through a system for eating or getting daily exercise, improving your finances, or building relationships in your work or personal life. What are daily actions you can take that will move you forward no matter what?