You can’t read an article about fitness today without seeing something about HIIT training. What is it? Is it good for you? Do you have to do it? Lets take a look.

HIIT stands for high intensity interval training. Basically it’s the concept that you do shorter periods of work but at a much higher intensity. Then you rest and repeat. There are several protocols to choose from but some common ones include 30 seconds of work with 30 seconds of rest, 20 seconds of work with 10 seconds of rest (Tabata Style Training) or 60 seconds of work with 60 seconds of rest. You get the idea. The typical HIIT workout lasts about 30 minutes. The key is that your work periods are at a higher intensity than if you were to just sustain exercise for 45-60 minutes.

HIIT Training – though surging in popularity is not new. It’s been around since the 70’s and has been used by elite athletes for decades. Like many things in fitness, the concept is being recycled with the growing popularity of Cross Fit, Bootcamps, and Small Group Training. The benefits of HIIT Training are real and when compared to longer steady state exercise include:

1. Shorter, more efficient workouts.
2. Improved Cardio Vascular Fitness.
3. 2X Increased VO2 Max (Cardio Vascular Capacity)
4. Decreased Insulin Resistance which significantly aids in weight loss.
5. Increased Body Fat Oxidation
6. Increased Cognitive Function.

Sounds pretty good right?! So the conclusion many fitness experts are coming to is that everyone should be doing HIIT Training. But should they? The benefits are undeniable but there are risks to be considered as well.

Beginners or people just returning to exercise have shown an increased risk of coronary events (heart attack or stroke) due to high intensity exercise. There is also increased risk of musculoskeletal injury due to the intensity of the exercise. All exercisers, new and experienced, should receive physicians approval prior to beginning a HIIT protocol – or any exercise routine for that matter.

One of the factors that is not spoken about often enough is the enjoyment of the exercise. Studies tell us that if we are to achieve long term adherence to any exercise program then we have to enjoy it. One of the risks of HIIT Training is that, due to the difficulty of the training and the discomfort experienced by many exercisers, they just don’t enjoy it. In general most people simply don’t want to work that hard and many beginners who start a HIIT Training routine too soon, simply quit.

So the best recommendations seem to be this: Develop a baseline fitness level and exercise routine. This would include 3-5 sessions per week of 30-60 minutes doing activities you enjoy. Yes it’s important that you elevate your heart rate and include all components of fitness (Strength, Cardio, and Flexibility) but the key in the beginning is to establish routine. It’s easier to do this with activities you enjoy!

Once you have done this and exercise is becoming a regular part of your life, start with one HIIT Session a week. Work up to 2-3. Keep in mind that due to the increased intensity of the work, your recovery time increases as well. Make sure you give your body adequate time to rest in between HIIT workouts (generally 48 hours). Employ some active rest – lower intensity workouts and some actual rest – no workouts!

In a later post we will discuss some of the common HIIT Protocols but for now keep it as a PART of your fitness routine. At The Abs Company we believe that Fitness Changes Lives. It will only change your life if you do it! So find what you enjoy, make it a habit and then experiment with different types of exercise and training routines. Remember – there is no BEST way to train. We are all different, physically and mentally, so you have to find what works for you. We are here to help….. just ask!

Imagine that you’ve decided that this is going to be your time to finally take charge of your health. You’re going to drop those pounds and get your energy back. You’re going to trade in your old habits for healthy ones. This is going to be your year!

You’re not sure where to begin so you decide to check out your local health club. Surely they will have what you need and you’ll be on your way. You muster up the courage and head down to the club to start your new life! When you walk in the door you’re nervous as you’re really not sure what to expect but you are hoping the club staff will show you the way!

After a short discussion about your goals the well intentioned staff member takes you over to the turfed are and you see things going on that you’ve only ever seen on TV! High energy, fit bodies are jumping, sprinting, hoisting weights and launching medicine balls. This, they tell you, is the path to fitness. Its called Small Group Training. As fun as it looks and as fit as the participants are, you cant help but ask yourself…. Can I do that? Am I ready for this? What about me??

This is the exact experience many of health club members face when they first decide to join a club. Sure the training methods of today will get you fit – perhaps more fit than you’ve ever been. However you have to stay in the game long enough to realize those results! The problem – as the industry data confirms – is the the High Intensity Training methods that are so popular today, often turn people off from exercise after they have tried it. The reason is obvious. Most people don’t want to work that hard and most people do not want to experience the discomfort that this type of training subjects them to.

In business its important to meet people where they are and then show them the path to where they want to be! If you jump right to the end, the majority of people just wont be ready. And even if you convince them to start, most wont finish. It’s no surprise that still today 50% of new members will quit within 6 months of starting a fitness program!

At The Abs Company we believe in the Lifecyle of a Member! This simple concept has guided our innovations for the past 10 years. We have equipment that will appeal to the beginner as well as the advanced exerciser. The facts are indisputable that the majority of people don’t exercise – period. The true path to success in the fitness industry is going after this group – not the hard core dedicated exercisers that will show up no matter what. If you can convert the non-exerciser to a lifelong fitness enthusiast not only do you help them change their life, but your business thrives as well! A win win. Lets get together and talk about how we can help you Change Lives from the Core!

Have you heard the saying that Abs are made in the kitchen not the gym? Here at The Abs Company we certainly believe there is truth in this statement. Of course we always stress the importance of training variety for maximum results. This is the reason we offer many types of Ab and Core training solutions – to keep those muscles guessing and improving.  You can check some of those out here!

We believe in getting as much out of our nutrition as possible from whole foods. Fresh fruits and vegetables should be the staple of any healthy diet and are key to staying lean so you can have that flat, strong and sexy waistline you desire.

HERE ARE OUR TOP 10 NUTRITION TIPS THAT ARE A GREAT COMPLEMENT TO YOUR TRAINING REGIMEN!

1. EAT EGGS.

Research shows they do not raise cholesterol and are the bodies most absorbable form of protein. Strive for 7 per week.

2. EAT THE BLUE AND PURPLE.

Foods like blueberries and eggplant contain anthocyanins. These are antioxidants that battle inflammation.

3. OLIVE OIL SHOULD BE YOUR PRIMARY SOURCE OF FAT.

It contains oleocanthal which fights everything from Alzheimer’s to certain cancers. Olive oil has also been shown to fight the risk of heart disease.

4. EAT BEANS.

People who eat 2/3 of a cup per day can lower their LDL (bad) cholesterol by 5 percent. Peas, beans, and lentils are great sources.

5. WALNUTS ARE THE KING OF THE NUTS.

They are loaded with omega 3 fatty acids. Eat 2/3 of a cup per day.

6. IF YOU ARE LOOKING TO LOSE WEIGHT RELY ON PROTEIN AND FIBER.

Try for 30 grams of protein and 8 grams of fiber at each meal.

7. DRINK GREEN TEA.

A cup of green tea at breakfast will help you avoid an energy crash later.

8. AIM FOR 1 GRAM OF PROTEIN PER POUND OF BODYWEIGHT EACH DAY.

If you’re looking to build muscle, lean cuts of beef, white meat chicken and eggs are great choices.

9. EAT FOODS RICH IN FIBER AND OMEGA 3 FATTY ACIDS.

They are your best guard against heart disease and hypertension. Foods like whole grains, pistachios and beets make the grade.

10. THE BEST FRUITS FOR FAT LOSS ARE BLUEBERRIES, APPLES, PRUNES AND PEARS.

Due to their high flavonoid content they burn more fat, reduce fat absorption and boost energy.

For more tips like this, or information on core and functional training solutions

We’ve all heard the adage that Abs are made in the kitchen not the gym. Here at The Abs Company we certainly believe there is truth in this statement though we also strongly believe in training variety for maximum results. This is the reason we offer many types of Ab and Core training machines – to keep those muscles guessing and improving. More on this in future posts.

When it comes the the nutrition side of things one of the hottest topics is, by far, supplementation. People ask me all the time – should I be taking supplements and if so what should I be taking?

I am a firm believer in getting as much of our nutrition as possible from whole foods. Fresh fruits and vegetables should be the staple of any healthy diet and are key to staying lean so you can have that flat, strong and sexy waistline you desire. However, it’s also no secret that our foods today don’t contain the nutrients they once did so I also believe there is a place for supplements in the typical western diet.

When people ask me what they should be taking, I keep the list very short. I know there are tons of choices on the market but I think

THIS SHORT LIST OF 3 WILL COVER THE NEEDS OF MOST PEOPLE.

1. VITAMIN D

A daily multi will fill many of the holes left by the typical diet. Especially important are adequate levels of Vitamin D. This is perhaps the area most people are most deficient and it can lead to many of the ailments we commonly see including osteoporosis, high blood pressure and certain cancers. New research is even showing promise in aiding in weight loss for those that are Vitamin D deficient. The common recommendation is 400IU per day though most research today shows that intake of up to 1000IU can be especially beneficial.

2. PROTEIN

Throughout time there have been many recommendations as to how much protein we need. They have varied from .5 grams per pound of body weight all the way up to 1.5 grams per pound. For the average person I like to recommend 1 gram per pound of body weight. This level of protein intake will ensure adequate amounts to maintain and increase lean muscle which is the key to fat loss. Muscle is more metabolically active than fat so the more muscle you have, the higher your natural metabolism will be. However, taking in this amount of protein without supplementation can often be difficult especially for those leading very busy lifestyles. I find that adding one shake per day containing 25-35 Grams of Protein (I prefer Whey) will dramatically help most people reach the desired levels.

3. CREATINE

Creatine is an organic acid that occurs naturally in the body.It is our body’s main source for explosive energy – up to about 10 seconds of work. Moreover it has a vasodilatory affect on the blood vessels – helping them to dilate and increase blood flow to working muscles. Sure the body will naturally replenish the stores of creatine but this takes time and thats where supplementation can assist. By saturating the muscles with ‘extra’ creatine, the stores will stay high allowing you to work harder longer. For anyone that trains, and that should be everyone looking to achieve that lean waistline – this is a huge benefit. There are several types of creatine on the market but most of the positive research has been done using creatine monohydrate. Typically a dose of 5 grams per day is sufficient for most people and the loading phase is not necessary, especially for people looking to use the supplement long term. There has not been research showing that cycling your use of creatine (starting and stopping intake) is more beneficial than regular supplementation.

There you have it – 3 supplements to aid in your quest for a strong, flat and defined midsection, and more importantly your long term health!

NEWS RELEASE

The Abs Company – Latest Industry Leader to Join AFS

(OAKLAND, CA, CHESTER, NJ, February 17, 2017) – The Association of Fitness Studios (AFS) today proudly announced and welcomed the addition of The Abs Company to its membership and sponsorship ranks.

One of the fitness industry’s most identifiable brands, The Abs Company makes high quality, innovative commercial abdominal and functional training exercise equipment focused on the development of core strength. Abs Company products include brands such as Ab Coaster, TireFlip 180, Ab Solo, X3S Bench, and the Abs Bench and are used in over 10,000 commercial fitness centers and in millions of homes in 40+ countries worldwide.

“We at AFS couldn’t be happier to welcome The Abs Company into our Community,” said Josh Leve, AFS founder and CEO. “Any time an industry leader like The Abs Company sees value in what we’re doing, it’s both humbling and energizing. We look forward to working hard to earn and reward their support.”

The Abs Company is committed to making exciting, unique equipment for all levels of fitness training, from beginner to elite, to keep members and clients excited and coming back for more. The Abs Company also assists studios and health clubs in the design and layout of space dedicated exclusively to core training, one of the primary reasons why people join a fitness facility. This is especially important in the studio space where revenue per square foot is a high priority.

“We fully understand the studio space and we’re impressed with AFS and the benefits they provide to the industry,” said Sean Gagnon, President of The Abs Company. “We look forward to working with Josh and his team to enhance the profitability of studio owners throughout the world.”

Industry research has shown that innovative Ab and functional core training equipment is a powerful marketing tool for studios and health clubs, helping facilities attract and retain clients. Core training is important at every level of fitness, and The Abs Company makes a range of products to keep members engaged as they move from beginner to advanced, a concept they call The Lifecycle of a Member.

Gagnon went on to say, “Studios and clubs are focused on adding equipment that people want to use. It’s not about having space, but about having space for the right things. Ab machines are a key part of that attraction. Our Core Based Functional products complete the story.”

More information on The Abs Company can be found at http://theabscompany.com/.

About AFS

The Association of Fitness Studios (AFS) is the only membership community dedicated solely to the business of fitness studios. AFS provides studio owners and developers a wide array of business-specific products, services, and benefits that enable them to more effectively manage and grow their businesses, building on the passion, compassion and courage they’ve already shown. www.afsfitness.com

This past Sunday we witnessed what will perhaps go down as the greatest Super Bowl of all time! Going into the game the stakes couldn’t have been higher. Not only was the world championship on the line but a win for the favored Patriots would make Coach Belichick and QB Tom Brady the winningest tandem of all time!

It wasn’t going to be easy though. The Atlanta Falcons were coming off a 11-5 season and their QB Matt Ryan was the NFL MVP! They were coming to play!! Right from the opening drive they showed that and by halftime they were leading 21-3. With 8 minutes remaining in the 3rd Quarter they extended their lead to 25 – 28-3! Most thought the game was over and New England had no chance for victory. In fact, no team had ever overcome more than a 10 point deficit in the SuperBowl.

So what does all of this have to do with fitness? After the game there were countless interviews of all of the players and coaches who all recounted the night’s events. When you boil all the comments down, 3 themes emerged and it is these themes that you can apply to your fitness goals to get the results you are after.

1. Evaluate and Adjust:

When the Patriots found themselves down by 25 they had to change their approach or they were going to lose! They changed their play selection, protections, coverages etc. When you are pursuing a fitness goal you must do the same. Look at what you are doing and objectively evaluate whether or not it’s working. If you aren’t getting the results you are after, make some adjustments. If you always do steady state cardio, try intervals. If you always lift free weights, try machines or body weight. If you always eat 5 meals a day, try intermittent fasting. Just like with the Patriots, small adjustments can make a BIG difference.

2. Focus on the Details:

Anyone successful will tell you that one of the biggest keys is to consistently do the little things well. It’s not about the big moves and there is no secret recipe. It’s the consistent execution of the small details that will lead to success. At the end of the game they asked Coach Belichick how they did it and he said “We just kept grinding it out!” The same is true of your fitness routine. There is no secret. Stay consistent. If you plan to work out 3x per week then do it. If you need to stretch daily to improve your flexibility – do it! If you commit to not eating past 7pm – do it. Whatever your commitments are to your fitness goals, consistently honor them and you will see results – period!

3. Never Give Up:

When you are starting out on your fitness journey the end result can seem so far away! You may be doing well for a while and then you hit a setback, you get injured, or you just plain fall off the wagon. It happens. You will also hit plateaus and feel like you will never get there. Good news – You will if you just keep going! One thing is for certain, if you give up, you’ll never reach your goals!

As the game got more and more out of hand many people stopped paying attention or flat turned it off. However, those that stuck it out were treated to one of the most improbable comebacks they will ever see. It was indeed the greatest comeback of all time. However, when you break it down, the recipe for success really wasn’t that difficult! Adjust, Focus on the Details, and Never Give Up! Apply these same principles to your fitness goals and you too will come away with the victory!

Click HERE to learn more

1. What motivated you to get started in mixed martial arts?
I came from humble beginnings – I was very poor with few opportunities in Brazil, and no future. I discovered BJJ, and saw that if I dedicated myself to BJJ training and the philosophy of BJJ as well, that it could totally change my life for the better…and it did.

2. What are your interests outside of fighting and the martial arts?
Other than fighting, I enjoy planning and talking business for my career, and MMA Gym ventures. I like going to the beach and skateboarding. I like to always keep my body and my mind in motion.

3. What is your normal workout routine and your routine before a fight?
I train 6 days per week, with 2-3 sessions per day. The training intensity goes up a lot in Fight Camp, with 3 hard sessions per day.

4. What is it your favorite way to train?
My favorite thing to do to train is Jiu Jitsu. I love it.

5. How much cardio versus weight lifting?
I tend to do 75 percent cardio, and 25 percent strength training.

6. What is your eating regimen normally and before a fight?
I eat every 3 hours all year round. I try to eat clean, but definitely indulge in some chocolate…in moderation of course. However when fight camp starts I eat totally clean and healthy with no “junk” at all.

7. What’s your favorite exercise or routine?
My favorite non-fight training exercise is running – outside for sure!

8. What keeps you motivated to workout?
I love to workout! It makes me feel so good during and after. I really feel satisfied after a good workout..and have that great feeling of accomplishment when I’m done.

9. What are the best exercises to tone your abs? What type of equipment do you like to use?
I like to use the X3S to work my abs. I only do X3S type of movements for my ab training.

10. What is the best piece of advice you can give to a person trying to get in shape?
Start small but START. Do a little more today than you did yesterday. Be consistent and Stay Motivated. Believe in yourself and stay very committed! Follow your dreams..and you will make it there!

The tummy area is always a tough spot when it comes to weight loss and it sometimes needs a little help to give it the kick it needs to become tight and toned. There are many methods out there that are natural boosters to losing the belly fat. Using detox methods flushes the body of what it doesn’t need and more times than not, helps to improve the body’s normal functions to make a job like digesting food “supersized”. Here are 5 detox ideas that can help to burn belly fat.

1. Detox Water – This water goes by many names, from detox water to weight loss water as well as fruit infused water. The ingredients can be changed to focus on other areas of health that you would desire, but for belly fat, the best formula to use is cucumber, lemon, and mint. Combining these ingredients in water pulls the antioxidant from the fruits and herbs into the water for faster absorption into the body. The fruits boost the metabolism and flush the body of toxins; and water is a gut buster, as well as the most important fluid you will ever need for detoxing the body. The detox water is not limited to just cucumber and lemon, but this is the one that is popular for belly fat.

There is also the orange, strawberry and mint mixture. To make the water just add a few mint leaves, a handful of fruit slices like strawberry or a medium cucumber and lemon or orange slices, making sure to use the whole fruit. Add all these ingredients to a pitcher of water and let it sit for about 12 hours or overnight before drinking. Keep this in the refrigerator for the best results.

2. Apple Cider Vinegar – This method has been hailed from the east to western hemisphere as the ultimate fat burner and it gets this attention because it actually does work. With the combination of lemon juice and cayenne pepper, it aids in better digestion and cuts fat – especially stubborn belly fat. The mixture of the lemon juice and cayenne is optional though, and if you prefer just the apple cider vinegar it works well by itself. The vinegar has an acid called acetic acid that can supress the appetite and also aids in digestion, cuts water retention and burns belly fat.

3. Green Tea – This tea can be used to incorporate into smoothies or just to drink by itself, whether hot or cold. Green tea is packed with many vitamins minerals and antioxidants as well as polyphenols that give the body nutrients, flush the digestive tract, and boost the metabolism and immune system to fight infection. There are many recipes that incorporate green tea, but it can be had by itself as just tea. For better results, it is best not to add any artificial sweeteners as this reduces the effects the tea will have.

4. Ginger – This is a root that many use to enhance food flavors, but it can be used as a detox to flush the body of toxins, cut sugar cravings, and burn body fat. Ginger can be enjoyed as tea or infused in water with other fruit and herbs, like cinnamon, to pull its properties into the water.

5. Plain Water – All the previously mentioned methods are great and do work, but many overlook the benefits of drinking just plain water. Having a glass of water half hour before eating, when waking up and before going to bed has shown a drastic improvement in weight loss particularly in the belly region.

It goes without saying that exercise is very important to help these methods work even better. Although they are great stand-alone methods, exercise is a great way to naturally burn the body fat and propel the fat-burning process. What detoxing will help to do is prepare the body for shedding of fats. Combine that with exercise to help the pounds roll off.

The Abs Company core and functional training equipment can help with that! We’d love to help you design the perfect core and functional training space for your home gym or fitness facility. It’s what we do!

We all have, at some time or another, decided to make our way down the path of exercising but seem to hit a block when it comes to really targeting the tummy area. At times it seems like all the cardio and ab exercising just doesn’t seem to be working and you are at a loss as to why you are not getting the desired effect. One important thing to remember is that the body – especially the tummy – is built in the kitchen too, not solely in the gym. The right diet is imperative, in addition to exercise, to really getting the flat tummy you always wanted. Here are some simple diet tips that will be extremely helpful to help burn belly fat.

Eat all natural foods – the body does give out what you put in it and eating highly processed foods can slow the body down. Processed foods give the organs a more difficult job because the body has to work twice as hard to break down the compounds in these foods. In general stick to foods that are as close to their original source as possible.
Eating More Protein – Protein is one of the most important foods needed to help in losing weight. In addition to helping to replace damaged cells in the body, protein is also responsible for cutting down your appetite as well as boosting metabolism. The other great benefit of eating protein for weight loss and especially stomach fat is that proteins like fish are filled with omega three fatty acids which boost metabolism. Studies have shown that for the average person 1 gram of protein per pound of body weight is sufficient. This equates to roughly 30% of your daily caloric intake.
Cutting out sugars – Sugars in the diet are very unhealthy for the body and hinder the burning of belly fat. Sugary drinks like sodas and artificially sweet drinks have glucose and fructose components to them and this actually slows down the body’s metabolism. In essence, adding sugar to the diet actually helps to increase belly fat! The liver is also susceptible to damage from the overworkit gets from breaking down sugars for the body’s use.
Cutting out Carbs – Similar to sugars, carbohydrates break down to a sugar and as mentioned earlier added sugar may cause belly fat. Reducing Carb intake will cause the body to more efficiently learn to rely on fat as a fuel source. In general keeping your carbs to around 35-40% of your daily intake is a good recommendation. This may vary depending on activity levels.
Eat fiber rich foods – Foods rich in fiber help you feel fuller longer. The “soluble” type of fiber, which absorbs water, forms a kind of gel inside your stomach, slowing the absorption of sugars into your bloodstream. Lower blood sugar levels mean lower insulin levels — and that means your body is less likely to store fat.
Belly fat is very stubborn, but it is not impossible to burn, making simple changes to your diet. What we eat is very important to how the body reacts. The Abs Company has you covered when it comes to Core training. We have all the products you need to tone and strengthen your core in a safe and effective way. But also try making a change to the way you eat and see if this doesn’t make a drastic difference in how you look and feel. Let us help you find the right combination to get the abs you deserve!

We all have, at some time or another, decided to make our way down the path of exercising but seem to hit a block when it comes to really targeting the tummy area. At times it seems like all the cardio and ab exercising just doesn’t seem to be working and you are at a loss as to why you are not getting the desired effect. One important thing to remember is that the body – especially the tummy – is built in the kitchen too, not solely in the gym. The right diet is imperative, in addition to exercise, to really getting the flat tummy you always wanted. Here are some simple diet tips that will be extremely helpful to help burn belly fat.

Eat all natural foods – the body does give out what you put in it and eating highly processed foods can slow the body down. Processed foods give the organs a more difficult job because the body has to work twice as hard to break down the compounds in these foods. In general stick to foods that are as close to their original source as possible.
Eating More Protein – Protein is one of the most important foods needed to help in losing weight. In addition to helping to replace damaged cells in the body, protein is also responsible for cutting down your appetite as well as boosting metabolism. The other great benefit of eating protein for weight loss and especially stomach fat is that proteins like fish are filled with omega three fatty acids which boost metabolism. Studies have shown that for the average person 1 gram of protein per pound of body weight is sufficient. This equates to roughly 30% of your daily caloric intake.
Cutting out sugars – Sugars in the diet are very unhealthy for the body and hinder the burning of belly fat. Sugary drinks like sodas and artificially sweet drinks have glucose and fructose components to them and this actually slows down the body’s metabolism. In essence, adding sugar to the diet actually helps to increase belly fat! The liver is also susceptible to damage from the overworkit gets from breaking down sugars for the body’s use.
Cutting out Carbs – Similar to sugars, carbohydrates break down to a sugar and as mentioned earlier added sugar may cause belly fat. Reducing Carb intake will cause the body to more efficiently learn to rely on fat as a fuel source. In general keeping your carbs to around 35-40% of your daily intake is a good recommendation. This may vary depending on activity levels.
Eat fiber rich foods – Foods rich in fiber help you feel fuller longer. The “soluble” type of fiber, which absorbs water, forms a kind of gel inside your stomach, slowing the absorption of sugars into your bloodstream. Lower blood sugar levels mean lower insulin levels — and that means your body is less likely to store fat.
Belly fat is very stubborn, but it is not impossible to burn, making simple changes to your diet. What we eat is very important to how the body reacts. The Abs Company has you covered when it comes to Core training. We have all the products you need to tone and strengthen your core in a safe and effective way. But also try making a change to the way you eat and see if this doesn’t make a drastic difference in how you look and feel. Let us help you find the right combination to get the abs you deserve!

While there are many types of workout routines designed for different kinds of athletes, an overall workout regimen that targets functional fitness should be at the core. When functional training is the foundation, focused workouts become easier, and whole body strength is magnified.

What is functional training?
Functional fitness exercises are designed to both develop individual muscles and train them to work together. The movements mimic things your body does naturally on a daily basis, and expands on them to create a stronger, more stable core and body.

Doing functional exercises as a base of your workout routine teaches all of your various body parts to work together smoothly. This helps to make you more efficient in your activities of daily living. A simple example would be a shoulder press movement. Many machines would have you do this while sitting down. However, is that how you would generally lift something in real life? No. Typically if you had to lift something overhead you would typically perform this while standing – as if putting something away on a high shelf. This requires all of your muscles to work synergistically to accomplish the task.

Another great example would be the squat. When you sit down or get up from a chair, dip to pick up something from the floor, or crouch down to speak to a child, you are working the same muscles that squats train. Therefore regularly performing a squat as opposed to a leg press would make you more efficient at the movement!

A simple way to incorporate functional training into your routine.
The X3S is an ideal machine for this kind of workout, since it already operates on the principle of full body workouts. It doesn’t take much tweaking of your exercise routine to thoroughly exercise every part of your body, adding strength, flexibility, and muscle mass.

Using the X3S Bench can help you blend a variety of functional exercises into one smooth motion, exercising your legs, abs, and core. You can add weights or dumbbells to enhance focused exercises, and workout with a trainer or without.

By using upper and lower body muscles at the same time, you build core stability, promote strength and flexibility, and increase endurance. This can have a terrific effect not just on your hours at the gym, but in your day to day activities.
Clubs across the country are getting great results with the X3S Bench. We’d love to help you bring the X3S Bench into your facility, or talk about other Core and Functional Training options. If we can be of assistance please contact us anytime!

Look What Snap Fitness Wyoming, MI is doing to help retain members

Understanding the importance of what members really want, Snap Fitness Wyoming created this Core Strength Zone in their club. A dedicated area where members can go to do their entire core workout. Hear what trainers and members are saying about The Core Strength Zone in this interview with trainer Russell Fox:

Interview with Snap Fitness Trainer, Russell Fox

TAC: What do your personal trainers think of the Core Strength Zone?

Fox: My trainers love it, its been a huge hit with both my members and my trainers. I really like the Ab Solo because it takes the boredom out of doing crunches. I also really like the Ab Coaster CS3000 because it really targets the lower and middle abs and the obliques. It is a great piece of equipment in my opinion. My members like the fact that they can do all their core work in one designated ab area.

TAC: How did you implement the new Core strength Zone into you club?

Fox: Instead of putting the equipment all over the floor, I put them in one dedicated area of my club. My members love it! We use it as an ab circuit, and I also use the Core Strength Zone as part of my club tour for prospects.

TAC: Anything else you would like to share with other club owners about the benefit of a Core Strength Zone?

Fox: Now our new members know exactly where to go to work their abs. The Core Strength Zone is easy and fun to use, especially the Ab Solo. It’s like a game for your abs and it never gets old!!
Let us help you design a solution for your core training area and take take your gym to the next level!  

Foundation Building for a Stronger, Happier You

Your core muscles form the flexible, sturdy connection between your upper and lower body. Weak or inflexible core muscles can impair how well your arms and legs function, and will result in a lack of strength when it comes to moving, lifting, pushing or pulling. A strong core enhances balance and stability, increases strength, and reduces the chance of injury or falls. Nearly every typical daily motion moves through the core, even if you don’t realize it.

In the Home

Getting out of bed, taking a shower, putting on your clothes, and bending down to tie your shoes all involve movements that travel through your core. So does loading the dishwasher, mopping the floor, or taking care of children.

At Work

Physical jobs that involve bending, reaching, lifting and pushing obviously use your core muscles. However even desk jobs involve your core; muscles in your entire body are engaged even while sitting, answering phones, typing, or filing.

At Play

A game of Frisbee can engage your core; so can a romp with the family dog. Playing with the Wii can use all kinds of muscles, and so can simply spending time in the garden, weeding or fertilizing.

Sports

Obviously those who are athletically inclined depend on a strong core to help them excel. Running, swimming, cycling, rowing, hiking, tennis, golf, baseball, basketball, football and bowling all require the use of muscle groups that are connected through your core. (insert following image)

Drawbacks of an Underdeveloped Core

Lack of core conditioning can lead to muscle soreness, strains, back pain, and more. It can also slow your response in times of emergency, keep you from doing the things you want to do, and cause you to become tired too easily when you are having fun.

How can core training equipment like the X3S Bench Help?

Dedicated core training equipment can be instrumental in developing a strong core, especially a multi-functional unit like the X3S Bench. The X3S is designed to give a complete, no-impact core workout that also involves your abs and legs. No matter what your current lifestyle is, you can enhance your strength and flexibility, reduce the chance of falls or injuries, and improve your health and fitness level simply by using the X3S Bench to work on your core.

One of the hottest topics in fitness today is Functional Training. Proponents will tell you that isolated movement is out and functional is in. Let’s take a closer look!

Functional training provides the strength, stability, power, mobility, endurance and flexibility you need for everyday activities in your life. We all use basic functional movement patterns everyday, such as pushing, pulling, squatting, rotating, carrying and gait patterns (walking and running). At the center of all these movements is your CORE.

Lots of people use this term but what does it really mean? Some think the core is a sleek six pack, when in fact the abdominals are only a fraction of your core. There are 29 muscles that have attachments within the core area, which is essentially the entire center of your body. Basically, think of your core from your torso down to your hips. These muscles allow functional movement in any direction. Core muscles create a solid base for your body, allowing you to stay upright and stand strong on your two feet.
One of the primary goals in training should be to strengthen the core. Functional vs Isolated movements are simply the vehicle to get the the end result. The benefits of a strong core are many and include:

1. Reduced Pain and Prevention: A strong core stabilizes you and works like a natural brace for your joints.
2. Makes You Look Taller and Thinner. When you strengthen your upper back and shoulders, the muscles are pulled back and down, removing any trace of a hunch.
3. Delays the Aging Process A strong core keeps your body aligned, so that you can function properly.
5. Improved Performance. Stabilizing your core hones your fine motor skills, so you can react quickly and stay balanced on unstable surfaces.

Functional vs Isolated Core Training
The case can be made that you work more muscles with functional core training than isolated core training such as crunches, and that you work in a larger range of motion utilizing more muscles. Proponents will also tell you that functional training is more beneficial because you are mimicking the activities of daily living. There is certainly some truth to this and any exercise that allows you to work multiple muscles at once is certainly efficient! With people being as busy as they are efficiency in training is certainly attractive. The Abs Company recognizes these benefits and we are proud to have offerings in this space such as the all new X3S Bench and TIREFLIP 180.

It is important to note that before someone embarks on a program designed to incorporate Functional Core Training, it is important that they have a certain level of core strength to begin with. This is where Isolated movements come into play. Exercises like planks, The Vertical Crunch, and The Abs Bench certainly can assist here. These are extremely user friendly and can build some of the foundational strength necessary to succeed in more complex functional movements.

At the end of the day, we believe that there is now and will always be a place for both functional and isolated movement. Strengthening the core is essential to lifetime health and fitness so this end result is really the key that matters. Continuously challenging the body through a variety of exercise types is what keeps you moving forward and keeps you improving. There isn’t a need to chose one over the other. Instead incorporate lots of variety in your training you will build the core strength that will allow you to reach all of your health and fitness goals!

When introducing a new client or member to your club it is critical to balance the future of their success with the joy of working out. The idea of NO PAIN NO GAIN is well known but it does have a dark side, especially with the older population. There is also the “feeling stupid factor”, when a new member attempts a new group class or tries to use a new machine that is too advanced for their fitness level. They fear looking stupid or, worse, may get hurt, and never come back again.

A recent study shows that, regardless of the effectiveness of a training program or regimen, if your customer is not finding enjoyment in exercise, they will likely not continue. So how do you balance the idea of effective training (no pain no gain) against the idea of making exercise enjoyable so that your members do return?

Studies show that the number one area most people want to improve is their waistline/belly/abdominal area. If you want to create more enjoyment and motivate your members to return, you should start right there. You can begin by having them perform an isolated ab crunch on a product such as the Abs Bench, or by having them perform a seated crunch on a machine such as the Vertical Crunch. These fixed movement isolated machines are easy for beginners to perform (and therefore overcome the “feeling stupid factor”) and deliver a burning sensation that will sent a positive message that exercise is truly effective and that these machines really are working their abs.

One thing you should NOT do…..never have a new client or member take a cross conditioning class prior to establishing a basic level of core stability first. Everyone new to exercise should focus first on core stability and total body isolated strength training to build a strong foundation. The key to balancing the burn with enjoyment is to build the core first to limit the risk of muscle strains, extreme pain and injury.

The Abs Company has helped over 10,000 clubs around the globe design and implement designated core training areas that lets club owners give members what they want! We’d love to do the same for you.

The Abs Company started the new year with a bang with the acquisition of Impact Fitness.  Since then we’ve been working hard preparing to roll out our all new line of functional training equipment.  The introduction of the X3S Bench and the innovative Tire Flip 180 have already been a huge hit!  We wanted to make sure we share the news with our loyal customers – so we’re including our Press Release below.  Stay tuned for more exciting new functional training products that will complement our already proven core training products that The Abs Company is known for!

FLANDERS, NJ., Jan. 20, 2016 (GLOBE NEWSWIRE) — The Abs Company announced today that it has acquired Impact Fitness LLC, a functional fitness equipment supplier. Impact will join The Abs Company portfolio of leading commercial brands such as Ab Coaster, Ab Solo and Abs Bench.

Founded in 2013, Impact Fitness offers a growing line of functional training equipment largely serving the commercial fitness market and the growing category of functional fitness and Cross Training. Its product portfolio includes Impact Cages, cage accessories, Functional hand held equipment, Boxing and The Tire Flip 180, a unique training device that puts a new lift on an old exercise.

“With the addition of Impact, we will expand our stable of brands serving the commercial fitness market, including health clubs, hospitality, education and military, as well as consumers, with a wide array of core and functional fitness training equipment, while continuing with The Abs Company’s outstanding customer service and support,” explained Abs Company President, Sean Gagnon. “We believe the combination of these brands will position our company for the explosive growth in the functional, Cross Training  and boxing categories. The Abs Company / Impact Fitness combination enables us to approach the market with a broader and deeper product portfolio, and improve our ability to address the faster growing segments of the fitness market,” Gagnon added. “With the addition of Impact’s functional training footprint, we can meet current and future demand to further improve our competitiveness and leadership position within the fitness industry.”

The Abs Company is the leading supplier of innovative consumer and commercial abdominal exercise equipment and assists Health Clubs in the design and layout of space dedicated to core training.  The Abs Company products include brands such as Ab Coaster, Ab Solo, and Abs Bench, which are used in over 10,000 commercial fitness facilities in over 40 countries around the world.

Core training remains one of the primary reasons why people join health clubs.  The desire to have a flat firm, well defined midsection is still top of mind for anyone wishing to improve their overall health and fitness.  Having a dedicated Core Training Area excites and catches the attention of members. To fill this need, The Abs Company has developed a diverse line of abdominal products.   Whether a Club needs to upgrade an existing ab/stretching area or create a new area from scratch, a Core Training Area can be customized to meet any Club’s specific needs, space and budget.  

With the acquisition of the Impact Fitness line of products, the Abs Company can now meet the ever growing trend toward functional training. The Impact Fitness brand adds innovative core and full body functional training products creating a unique combination of isolated core training products and total body functional training equipment providing our customers with a single source for the latest fitness trends.

Ever wondered what would happen if you could combine functional core training and isolation training in one simple, space saving workout machine? Surprise – such a thing not only exists, but exceeds all expectations. It’s called the X3S, and it’s the missing link when it comes to ab, leg, and core conditioning.

The X3S is the carefully designed chair-bench combination machine you’ve been looking for. Based on rigorous cross conditioning, MMA fighter and Pro Boxer training requirements, the X3S design provides a simple, effective routine that includes a complete and challenging abs, legs, and core workout.

Basic crunches on the floor, full sit ups, and full standups will push users to new goals regardless of fitness level. Your clients can use it solo or with a trainer, and incorporate dumbbells or Medicine balls to increase intensity and expand training benefits to their entire body.

All steel construction ensures durability, and EZ Adjust leg pads make this machine fit any height. Foam covers keep every workout comfortable, and clean-up is fast and easy. Minimal assembly means users can be working out in minutes, and the compact, portable design lets the X3S store easily to save even more space.

Looking for maximum results in minimal space? You don’t have to expand square footage to accommodate this machine. The X3S weighs only 56 lbs. and has a compact space saving 40” by 29” footprint.
The X3S is the perfect addition to women’s, men’s, or mixed training gyms and workout facilities. It focuses on the all-important muscle groups, with the ability to switch seamlessly between ab, leg, and core workouts.

The combination of exercises tones and tightens bodies, improves strength, posture and flexibility, and is popular with those training to box or fight MMA style, as well as providing a solid workout routine for those who simply want to stay fit and look fantastic.

Bridge the gap between abs workouts and full body functional training with the X3S – it’s the link that’s been missing in your core training area. Add one or more machines to your facility and find out why it’s an instant favorite!

Core Stability:  core sta·bil·i·ty

noun:

• the capacity of the muscles of the torso to assist in the maintenance of good posture, balance, etc., especially during movement.

In other words, Core Stability is the single most important factor when it comes to physical performance and good health. Without it, you are more prone to injury.  Lack of core stability leads to poor posture and lack of balance, which leads to even bigger problems such as back and joint pain.  Core Stability is key for every sport and athlete.  It’s what allows a kickboxer to move quickly from kick to punch, it’s what allows a gymnast to balance on a beam and every person who practices yoga is well aware of the importance of core stability.

So how do we increase our core stability?  Use a combination of abdominal exercises, both isolation-type core exercises using machines like the Ab Coaster or Abs Bench, and functional core exercises such as Russian twists with a medicine ball or using a machine like the X3S Bench.   

In addition to using isolated and functional core training exercises, you must also promote core stability with lower back strength training.  The lower back is a key part of developing core stability.  Target these muscles using a back extension machine such as LumbarX or by performing isolation back extensions during a yoga session.

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Many people today continue to erroneously believe that proper ab training requires a high number of repetitions to be effective. But there’s a better way, a simpler way, and here it is: Train the upper abs separately from the lower abs, and train the upper abs first. Work the upper abs like you would other upper body groups with similar number of reps for the upper body. And once the upper abs are exhausted, and cannot be used to synergistically assist the lower abs, turn your attention to training the lower abs separate from the upper abs. Phil’s routine has been modified below to make it more user friendly for the average member. The premise is the same however – Tire out the upper abs then burn out the lower. Give it a shot!

Here is the workout:

1. Upper abs 4 sets 20 reps.
2. Lower abs 2 sets 20 reps. That’s it.

This workout takes so little time that you could even work this muscle group 3 or 4 times a week. The best way to perform this workout is to find an abs machine where you can do only an upper-body quarter crunch, without engaging your lower abs at the same time. A machine that uses upper and lower abs in the same exercise will not work and defeats the purpose. The exercises must be separate.

That’s why the Abs Bench X2 is the perfect abdominal machine for this routine. It allows the user to perform forward crunches (upper abs), as well as reverse crunches (lower abs), separately (or together) on the same machine.

For the uppers abs we want you to perform ‘half reps’ for a total of 20. What we mean is come only half way up, return and repeat. This will keep your abs under constant tension while only engaging the upper abs! Recover for one minute and repeat for 4 x 20 reps. As you get stronger decrease the amount of rest between sets or increase the resistance by adding 5 pounds to the upper bar on the Abs Bench X2. 

Remember the body responds to progressive exercise. Now that upper abs are exhausted your upper abs cannot synergistically kick-in to assist lower abs with the reverse crunch exercise on the Abs Bench X2.  When you try to train your lower abs before the upper abs are exhausted, the upper abs and hip flexors will compensate and “help” perform the exercise, causing the lower abs not to work hard enough. Once the upper abs are exhausted, when you lift your legs during your reverse crunch exercise on the Abs Bench X2, you should feel little or no assistance from the upper abs. You will instantly feel your lower abs working.

Perform 2 sets of 20 FULL Repetitions on the lower crunch. Rest 1 minute between sets. We recommend having some resistance for the lower crunch right from the outset. Again, as you get stronger reduce the rest between sets or add more resistance. Remember – progression is the key!

Trying to work all of the ab muscles at the same time is less efficient and can take a long time. It also results in needless extra stress on the spine. Using the protocol described above allows you to train your abs more efficiently and more frequently. And the Abs Bench X2 makes it easy to perform this workout all on one machine. Variety Abounds You’ve heard it said that variety is the spice of life. They same is true of your training. By constantly challenging your body with new stimuli you force it to continue to adapt and improve.