Welcome to the Upward Motion Weekly Email! It is finally 2011! We made it :) There's a ton going on this month here at Upward Motion Personal Training that we would love you to be apart of! We are trying to fill up our group classes, so if you're interested in good all around fat blasting, strength building workout, look into our group classes and check out our website for the schedule and more information: More going on the next couple of months: Our Re-grand opening party We are celebrating the opening of our new group studio that is a couple doors down from the original studio! Please come and celebrate this great accomplishment with us on Friday, January 21 from 6pm-8pm. If you're interested in coming, please RSVP at this website: RSVP to Re Grand Opening Trigger Point Foam Rolling Classes: The foam roller stretches muscles and tendons and also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a foam roller you can perform a self-massage and break up trigger points, soothe tight fascia while increasing blood flow and circulation to the soft tissues. This helps relieve muscle soreness and makes you feel better! February 5th, 2010 at 11 AM March 5th, 2010 at 11 AM April 2nd, 2010 at 11 AM Cost: For Members: $50 For Nonmembers: $60 Includes a trigger point foam roller or a trigger point ball! If you're interested make an appointment with us! Space is limited! www.Upwardmotionpt.com or call us at 268-1231 If you don't want to wait until January to see us, schedule a FREE initial consultation! AND The First Annual Nob Hill Fitness Challenge What: 8 week challenge When: February 7th through April 4th (Registration is due by February 7th!) We will be having assessments as well as a meet and greet for all participants the week of January 24th! Price: To participate in the challenge, each person will pay $100. This will go to all of the educational material you will be given, the weekly challenges that we will hold once per week. Who can join: Anyone! You don't necessarily have to have worked out at Upward Motion before! The more people, the better, so get your family and friends motivated and let's get this life changing challenge going! Let us know if you're interested in any of these by calling us or emailing us at info@upwardmotionpt.com!! Hope you all have a great week! P.S:  |
| Faster Workouts, Faster Results | | | | By Rachel Crocker A low-carb diet can help you lose weight quickly, but one downfall is its ability to drain your body of metabolism-revving muscle. Luckily, new research reveals that there is something you can do to combat this side effect. A new study published in the European Journal of Applied Physiology found that high-intensity training reduces the muscle loss usually related to a calorie- and carb-reduced diet. Researchers found that four-minute intervals of intense exercise (10 in total, with several minutes of rest between) helped maintain lean muscle - allowing the study's subjects to hang on to more of their muscle than those who were only on a diet. Learn these key points before tackling your own high-intensity routine:1. Go at your own pace
High-intensity to you may not be high-intensity to your neighbor. Listen to your body - are you barely able to get out a few words at a time due to heavy breathing? You are likely reaching your maximum exertion level. Start with small intervals: Going all-out for four minutes at a time is tough for even the strongest athlete. Start with 20-second intervals and work your way up from there.2. Don't overdo it
The best part about high-intensity training is dramatically reducing your exercise time. But you need to allot yourself adequate rest periods. The participants in this study rested for up to three minutes after every four minutes of work. The good news: As you get stronger you will be able to recover quicker, shortening rest time between sets. 3. Apply it to all your training
Cardio workouts are the obvious place to apply this logic - try it the next time you hop on the treadmill, elliptical or stationary bike - but you can still exercise at a higher intensity as you strength train. How? Keep your rest periods between sets to a minimum - have some water, then move on - or complete your routine in a circuit format, doing one exercise immediately after the other, then resting before starting again from your first move. 4. Mix it up
Sure, high-intensity exercise is fast, efficient and fun, but don't rely on it alone in your workout regimen. Make sure you still take time for longer, less intense cardio sessions and other activities you enjoy, like your weekly hip-hop dance class or traditional straight-set weight routine. |
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Trigger Point Foam Rolling Class The foam roller stretches muscles and tendons and also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a foam roller you can perform a self-massage and break up trigger points, soothe tight fascia while increasing blood flow and circulation to the soft tissues. This helps relieve muscle soreness and makes you feel better! When: February 5th, 2010 at 11 AM March 5th, 2010 at 11 AM April 2nd, 2010 at 11 AM Where: Upward Motion Personal Training Studio Cost: For Members: $50 For Nonmembers: $60 Includes a trigger point foam roller or a trigger point ball! If you're interested make an appointment with us! Space is limited! www.Upwardmotionpt.com or call us at 268-1231 If you don't want to wait until January to see us, schedule a FREE initial consultation! |
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YouTube Exercise of the Week
Workouts that can help you improve your chest strength! Chest Workout |
| FIT QUIZ OF THE WEEK! What limit of sodium should an average person have for day? A. 2200 B.2400 C.4500
You could win the monthly Prize if your answer is picked!!!
The answer to last weeks quiz:
The fruit with the least amount of sugar are cranberries!
Congratulations to: Miss Barb :) Nice work! |
| | | | What People are Saying about Upward Motion "I have lost 15 lbs. And have more energy. Luis's program is perfect for me. It gives me strength and flexibility, but is not to strenuous for me. Luis keeps me motivated without pushing me. He keeps me looking forward to changes in my program to keep it fun and to keep my interest. My back has always been an issue for me. Luis has taught me several easy but effective exercises to keep my back pain away." Roseann Page |
Our Featured Class of the week: Piloxing! What is Piloxing?? Piloxing is a fusion between Pilates and Boxing. It's designed to tone your body as well as burn calories. Jami is the only trainer in Albuquerque that can teach this class, therefore we are the only studio that can teach it!! Come by and try it out! It's a butt kicking workout and the article down below will tell you more about it!! |
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