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                                                                                Weighted Vest vs. Ruck               A lot of people have taken to walking or hiking with a weighted vest or Ruck as source of beginning, continuing or enhancing their fitness program during the shut down.  It’s an outstanding choice and I’m about to go into detail as to why. The question is though—which is better? Vest or Ruck? My question to you then becomes: What are you training for?   General Fitness Event (Like a Goruck or a distance hike)   In the case of General Fitness, my choice would be the weighted vest.  Here’s why More evenly distributed...

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  Surprise! I know, weird coming from a Fitness Professional, but yes, exercise is an outstanding way to add some mojo to your natural defenses.    But…not in the way you might think.  You need to move, but more is definitely NOT better in this case. 45-60 minutes (including warm, high effort and cool down) is plenty.  Also, lower your intensity. In the high intensity world of CrossFit and or HIIT workouts, we count on hard effort to drive a result.  Now is the time to pull back a bit and lower your intensity.  This is as simple as moving...

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“More is not better.  Better is better.”   I have heard this statement offered more times than I can count.  It is so simple and direct, that it almost doesn’t seem true.  What does it mean? Simply this:  Quality over quantity. It’s easy to believe that the “more I exercise, the more weight I will lose / get stronger/ faster…” Science proves that this simply is not the case.  Further, as a busy individual with: Job Family Hobbies A Life Exercise sessions need to accomplish a lot in a short period of time.  Per this study, https://www.ncbi.nlm.nih.gov/pubmed/2327335  Sessions as short...

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“May you live in Interesting Times…”  This statement is often attributed to being a Chinese proverb.  Interestingly enough—it has also been interpreted as a curse. These are certainly interesting times. Let’s relate this back to the changes that have come to fitness.  CFA is closed.  We elected to shut down but an order from the state quickly mandated that any gyms left open would be closed until April 30. Like many other facilities, we pivoted to offer online training and some other options to give our members an option to continue to pursue their fitness goals during this time.  But…While...

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  Whether in the gym or at home, we always looking to get more bang for our buck.  Compressing training times (45-60 minutes) often means compound movements or Bilateral Movements.  What are these?   Squat Deadlift Overhead Press   Basically this:  Both sides of the body are working in unison.  Again, in the interest of time, this can be advantageous.  Performing an Air or Bodyweight Squat can be done more quickly than a Split (single leg) Squat.  Additionally, these movements are traditionally done a balanced “under load” (Barbell, two Dumbbells, two Kettlebells for example)   But consider this:  You are...

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