Tagged as: fitness

PoundFit Class

Icelandic Fitness + PoundFit has been a huge success with the new studio.  We have decided to add a few new time slots to meet demand.

What is Pound? Pound is a fun filled-fully body cardio jam session.  Combining light resistance with constant simulated drumming.  The workout fuses cardio, pilates, isometric movements, poses and plyometrics into a 45 minute series.  Through continual upper-body motion using our lightly weighted drumsticks, called RipStix, you will turn into a calorie torching drummer, pounding off pounds as each song is completed.  Burn between 600-900 calories per hour, strength and sculpt infrequently used muscles, and drum your way to a leaner, slimmer physique all while rocking out to your favorite music.

 

 

Monday  9:00am-9:45am

Tuesday 10:15am-11:15am

Thursday 6:00pm-6:45pm

Saturday 9:00am

Sunday 9:00am-9:45am

“Pound Class is the best full body workout I’ve done ever!! Not only is it a great workout, but it’s fun too!! Love this place and the classes!!”

Cassandra, Denver, CO

“POUND is awesome! I can’t wait to try the other classes, too!”

Nadine, Denver, CO

 

www.icelandicfitness.com

 

 

Forgotten Part of Training: Recovery

A lot of athletes love to work hard. Often if they are not working out full force they believe they are not benefiting their bodies. The truth is though, to be a top athlete you have to allow your body to recover as much as you have to push it in the gym. There are several different parts to recovery, but today I will discuss post-workout supplements.

The first category of supplements an athlete should include after a tough workout is protein. Some experts recommend whey protein here. This is a fast-digesting protein, which athletes need to get fuel to their muscles quickly. The down side to whey is it contains soy. If you are allergic to soy or wish to avoid it for health reasons, a non-soy gelatin powder is a great alternative. Whether you choose whey or gelatin for your fast-digesting protein, athletes need to combine this with a slow protein, such as casein. However, casein can cause many allergies too. A good alternative can be vegan protein powders.

The second category to include in your post workout nutrition is high glycemic carbs. This can be found in powders such as dextrose or maltodextrin. If you prefer a natural alternative though, high glycemic carbs can be found in foods such as rice, barley and maize (organic corn). Whether you choose a powder or food, though, remember athletes want 2 carbs to one serving of protein listed above.

Finally, an athlete wants to consume creatine within 45 minutes of a hard workout. Creatine is shown to increase muscle mass by up to 10 pounds and muscle strength by 10%. Increasing muscle strength will also increase athletic performance, so creatine is a must.

Train hard; recover harder!

Athletic Strength and Speed Training

The objective of Icelandic Fitness’s sports performance program is the help athletes of all ages and levels achieve their goal of excelling at their sport or sports of choice.  We will build a foundation of movement skills that will translate into becoming the best athlete possible.

Our warmup stretches and activation drills are taught to all athletes.  This routine will provide a system to get their bodies primed for performance.  After developing a foundation of proper movement we will move into more advanced skills related to an individual sport.  Icelandic Fitness uses a holistic approach looking at each athlete individually.  We will look to improve flexibility, strength, speed, performance nutrition, and coordination related to ones sport.

Performance Training Programs

  • Baseball
  • Basketball
  • Football
  • Golf
  • Soccer
  • Swimming
  • Cycling
  • Tennis
  • Long Distance Running
  • Triathlons
  • Track and Field

Benefits of Performance Training

  • increased mobility
  • explosive strength
  • increased speed
  • increased cardiovascular capacity
  • increased confidence
  • strong work ethic

Athletic Speed Training

  • learn proper mechanics to maximize your speed
  • become more efficient at vertical, horizontal, and breakaway speed
  • develop better coordination and balance
  • quicker reaction time
  • explosive power
  • agility
  • quickness for change of direction

Gearing up for the Golf Season

I am an avid golfer. Every chance I get I am out on the course either practicing or playing. I live in Denver, CO, too, where there are many great public courses, and warm weather at various points throughout the year. The winter months provide less playing time even for me, though, so I take advantage of the off-course time by doing cross-training to help my game.
Golf is not one of those sports people often see having cross-training opportunities. However, there are many things you can do in the gym to help your golf game. This is the beginning of a three part series on cross-training for golf. The first phase of a cross-training program involves developing strength and flexibility. For most this build-up phase will last through the end of March. If you are new to physical training you may want to begin by only using body weight movements and exercises. No matter what resistance level you begin at though, you will want to try to increase your intensity (cardio and strength work) every 4-6 weeks.

golfseason

For a cross-training program I recommend training 3 times per week for approximately an hour each workout. Your goal for a better golf game should be to become a well-rounded athlete. Each workout should include some type of cardio. (I personally like the rower.) Then, you should also include resistance training. Some parts of the body often forgotten by golfers include the wrists and forearms, rotator cuffs, and core and hips. After building strength with resistance training you will want to end each workout by stretching. Important areas to include when stretching are your wrists and forearms, hips, hip flexors, IT bands, glutes, and thoracic spine. By training AND stretching all areas of your body you will become a great all-around athlete and you will be helping to prevent potential season-ending injuries.

Jason Stone

Icelandic Fitness

 

Why New Years Resolutions are Doomed

newyearsresolutions

A new year, a new beginning, a new you. It’s that time once again when folks decide they need to make changes in order to be more successful or happier, to feel better, look better, or just be better. A new year is an opportunity to leave the old you behind and start fresh.

The good news is that if you’re thinking about making changes- you’ve already accomplished the first step. You’ve admitted you need a jump-start. But, the key to success is knowing why most resolutions are doomed from the beginning.

New Habits vs. Old Habits

Old habits die hard. You want to change, but that old routine just keeps getting in the way. One of the most common New Year’s resolutions is losing weight and getting in shape. It’s why gym memberships jump by as much as 30% in some cities every January. People look at themselves and decide this is the year “I’m going to lose that 10 pounds,” or “get rid of that spare tire.”

The mistake is not wanting to change, but trying to do it all at once. Think of it this way- it took time to gain that weight. You’re not going to lose it overnight. Just as you’re not going to get into shape overnight. Pushing yourself too hard, too fast is stressful. And, it’s too easy to fall back into old routines and habits when you’re stressed.

Major change takes time and effort. To lose weight and get in shape, you’re going to have to change the way you exercise and the way you eat. It’s something that happens over a few weeks or months rather than a few days. It’s why gyms are crowded the first few weeks of the year and then empty out again. Folks find they can’t stick to their overly ambitious resolution, get discouraged and quit.

In fact, studies show that 92% of those who make resolutions fail.

Your Brain’s not on Board

There’s a science behind New Year’s resolutions. Specifically, why the brain has a hard time maintaining them. The problem is that some folks make too many.

In an experiment conducted at Stanford, one group of students was given a two-digit number to memorize while the other group was given a seven-digit number. Then, the students were asked to walk down a hallway while remembering their number and make the choice once they reached the end to eat a slice of cake or fruit salad.

The students who memorized the bigger number were twice as likely to choose cake over the fruit salad. The bottom line- having too much (too many numbers) on the brain messed with their ‘good decision making’ space. Their brains were overtaxed so they didn’t take the time to decide which choice was the better one.

Be the Change

Making a resolution or setting new goals should be because YOU want to do it. Don’t let outside pressure push you into doing something you really don’t want to. That’s a sure fire way to set yourself up for failure.

We attain the goals we set because we embrace them- its something WE want to accomplish- and believe the payoff is worth the effort. You’re going to be doing all the work, so make sure you’re in it to win it.

We Can Help

At Icelandic Fitness, we work with you to achieve your goals. We can help you revamp your diet and keep your resolutions, with one-on-one or small group coaching and training. It’s not one size fits all, it’s training that’s as individual as you are.

Contact us for a free consultation.

Jason Stone or Erica Clarkson

303-641-8149