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Here at Vangilder Performance and Fitness you won’t find a single piece of your typical exercise machine. Instead we use a variety of free weights, barbells, kettlebells, sandbags and more to accomplish our training goals.
When we talk to new potential members, they sometimes are confused by why we don’t have any exercise machines.
Well, we believe in functional strength training and training human movement with the goal of moving efficiently, improving strength, balance, coordination, stability and reducing pain.
See, most people nowadays are working from a desk or driving vehicles for long period of times, putting us in some compromised positions. Heck, we tend to sit more at home too watching tv or simply relaxing with the family.
The new year has arrived and as many others do, we all set new goals for the new year.
But many often fail to achieve these goals right from the get go. Why do we fail early on?
Here are 4 reasons why many fail to hit their goals in the new year.
1) Fall Back
Many will fall back into their “normal” or “old” routine after setting new goals for a variety of reasons, schedule, work, family, etc. This often leads us back into our bad habits.
For example, if you are trying to cut back on extra calories, but have a routine of meeting with friends or family at a restaurant on a weekly basis, you may fall into the trap of “doing what we always do” and order a few too many beers and chips, etc while you socia
Last week we touched on 4 tips for better goal setting for 2020.
Here is a short self-assessment I like to have our clients fill out when they fall into the rut. It's good to dive in and take a look at things to see what the problem be. Think of it like a routine car inspection and tune-up.
Step 1: List Out Your Current Goals and Outcome
Step 2: Are you satisfied with the results so far?
Step 3: If you answered no, what is it that you're not happy with?
The new year is approaching quickly! Which means we will see the "New Year, New Me" posts. Nothing wrong with that, but what exactly does that mean? What that means for most is a big dream or hope.
I'm here to help you actually fulfill these dreams, hopes and aspirations by providing you a rough template to setting some realistic goals for 2020.
Here are my recommendations for setting and reaching your goals in 2020.
1) Keep the list short.
Too often the list is filled with a ton of goals and becomes frustrating and overwhelming. Ultimately because of this none of these goals are accomplished.
I recommend keeping the list to 3 goals, no more than 5. This will help you stay focused on a few things at a time.
Post workout conditioning on the treadmill or track can get boring real fast. Here are 3 metabolic finishers that will boost your heart rate and blast calories.
1) Ropes and Squats
2) Sleds and Bodyweight
3) TRX Complex
Perform each exercise consecutively with zero
We hear it all the time "I'm always at the gym but I'm not seeing progress" or "I'm training but the results are not there".
Here are 5 reasons why you may not be seeing results.
We may have inconsistency in our training frequency, meaning one week you worked out 4 times, next week you worked out once. Life and work can get in the way and make things complicated, but make sure you make time for yourself, even it is 30 minutes a day. Find a way to make time whether that is going to the gym bright and early in the morning or late at night. Find a schedule and stick with it!
2) Stale Workout Program
It's easy to fall into the trap of walking into the gym and figuring out what we're going to do
The holiday season has arrived which makes our schedules much more hectic and our time in the gym can be limited. Here are two core workouts that can be done at home with just body weight and minimal equipment.
It's that time of year again as the hockey season underway. As you or your team takes on the competition and practice several times a week, lets not forget to take of the legs in the weight room.
But coach, "I am skating 5 times a week, I don't need to train my legs". Well, that is one approach you can take or you can continue to train on your off days or light practice days to continue feeding the strength bucket. Keep in mind continuing to train can help get yourself out of some compromised positions that can increase and or lead you down the injury road.
Think about getting a brand new car fresh off the lot. You worked hard to get that car and everything is running and working properly. But as time goes on the miles add up and if you don't take care of the engine, oil,
Halloween has arrived and many of you may be taking your children out to trick or treat or handing out goodies to the trick or treater's yourself. Either way we all know that there will be a massive amount of candy and sweets in your presence once Halloween wraps up. We know that candy provides little to no nutritional value, leaving you feeling guilty and adding useless calories, so here are 3 tips to avoid the Halloween leftover candy.
1. Set a Limit
Once you’ve sorted out the candy on the counter or living room floor, pick out your favorites and place them in a small bowl. This is now your stash of sweets over the next few days, nothing more! You could also set a limit on how many pieces you allow yourself each day. Maybe that is one or t
I was training a client this week and the topic of hydration came up. This was the clients first workout in just about a week, after a battle with the flu. After finishing the first set he says “I’m already dripping sweat and probably going to be dehydrated by the end of the day.” With this statement it brought my attention to the importance of hydration.
Our bodies are made up of about 45-75% water and is a major building block, which is essential for ‘transportation, fluid balance and waste removal. Water can also help protect us from disease and infections such as heart disease, kidney stones and urinary tract infections.
Dehydration can cause several issues not only for normal bodily function, but it can also have a negative impact on athletic performance. Here are just a few issues that can be caused from dehydration:
So how can we stay hydrated or become hydrated? It is recommended that we intake at least …..
Don’t forget to eat as well! Food also contains water, such as fruits and vegetables. Here are some of my personal favorite fruits and veggies.
Here is a quote we hear quite a bit when we first meet our members:“I use to workout consistently at [insert big commercial gym] but my schedule is so crazy now. The last thing I want to do is figure out a workout routine, so it would be great to find somewhere to go where I have a plan written out for me and all I have to do is show up.”
It’s no secret that we all should be engaging in regular exercise for our overall health, but sometimes figuring out what to do can be a problem.
Another hurdle is consistently showing up to exercise in order to see the results we desire.
The solution is to find a gym, coach or program that can work around these hurdles.
Investing into coach or program can provide accountability by setting a con
If you have to travel a lot for work or if you take quite a few vacations it can be tough to get your workout in. The hotel gym might not be sufficient and the vacation spot may not have equipment or even a gym for that matter.
There is one piece of equipment that can travel with you at all times that can get the job done. That is a Band!
Bands are pretty versatile and affordable, as well as easy to carry around with for work and vacation.
So, here are 5 band exercises that can be performed pretty much anywhere that will allow you to get your workout in.
1. Banded Deadlift
2. Split Stance Band Row
3. Pallof Press
4. Band Face Pull
5. Banded Push-up
Get yourself a band and take it with you the next time you're on the ro
Last week, I posted about setting a new goal and setting deadline to hit this goal.
This week we will touch on how to set ourselves up to achieve these goals by establishing some action steps on a daily and or weekly basis.
Once we have established a goal, we need to determine specific action steps that we can achieve on a daily basis that will move us closer to our overall goal every single day.
A daily action step could be something like eating 3 good meals per day, reducing our coffee intake to once a day or doing at least 30 minutes of movement/stretching or body weight exercises, sleeping for at least 7 hours every night.
Next, we can set weekly action steps. This may include getting to the gym 3-4 times every week, only going to a restaurant once per we
Last weekend I was at EFPS for the second year in a row and at the end of the conference Fitness Revolution has you write your goal(s) on a board.
They take these goals and put it in an envelope to give back to you if you attend the conference next year.
I opened up my envelope from last year and the goal/actions that I had written down read this:
"Get out of my comfort zone and focus my energy on the right priorities with consistency"
I believe I have accomplished this over the past year, but that is not the point of this post.
My point to this post is for you to think about what it is YOU want to achieve and how are you going to achieve this?
Is it showing up consistency? Is it cutting back on certain
Suspension trainers such as the TRX is a great tool to have at the gym or at home. You can get a great workout using this simple and easy tool.
There are many different exercises and workouts you can perform using the TRX or similar suspension trainer.
Here is a 3 exercise circuit that you can perform just about anywhere.
1. TRX Off-Set KB Row
2. TRX Skater Squat
3. TRX Bodycurl
Power Output 💥💥💥
If your sport requires explosive movement and you’re not spending some time enhancing power output then you’re missing a critical component. Now I’m not saying your whole entire workout has to be “explosive” or “circuit based”, but some time should be allocated for power exercise.This can be in the form of hurdle hops, jumps, box jumps, sprints, trap bar jumps, snatches or even the hang clean featured in this video.Power is the ability to produce maximal force in the least amount of time.Keep in mind during the hang clean we should not turn this into a strength or maximal strength exercise by loading up the bar as heavy as possible. We should instead keep the l
Coach Jerry here, I hope everyone had a wonderful weekend!
I just wanted to share some insight from a phone conversation I had with an NCAA hockey coach.
The original purpose of the call was to discuss off-season training for one of our current athletes who is committed to play for the program next fall.
After discussing our program, our conversation shifted with the coach asking about this player work ethic, personality, how do they carry themselves in the gym, are they attentive or do we have to grab their attention on a regular basis?
I’ve mentioned this before to all our athletes who train with us, whether it’s in a small group or team training, that you never know who coaches know and talk to.
This is a prime example of a coach who was interested in gaining more insight on the type of player they’re bringing into their program.
It’s not always about who has the most skill, but coaches are interested in the character of the player off the ice.
Fortunately, in this situation I was able to give an excellent report about the player because truth be told, this player is exactly what a coach wants not just on the ice, but off the ice as well.
Now, I’m sure you’re wondering about this player and what I told the coach? Here is what I have observed of this player:
It’s been great outside with the sun and hot weather as of late! As the temperature and humidity increases it can cause our bodies to sweat more and work a bit harder than normal.Here are a couple of tips for working out in the heat.Hydrate before, during and after. We should be hydrating frequently with water throughout the entire day. Proper hydration can prevent heat exhaustion and dehydration.Wear appropriate clothing. Avoid wearing heavy and or dark clothing as this will cause you to be uncomfortable and make your body a bit warmer than it already is.Listen to your body! If something isn’t feeling right or you’re really struggling during the workout, it’s okay to stop. It’s better to be safe than sorry.Pushing through the workout when your body is telling you something wrong is a recipe for disaster with heat stroke, exhaustion, dehydration and even death. Listen to your body and err on the side of caution.
Over the weekend I was in a conversation with someone who was talking about losing a specific amount weight and how important this would be for them.
This is pretty common to hear, however the conversation quickly transitioned to “how long will this take to lose x number of pounds”?
No, this is not a lazy or poor response because it truly depends on a number of factors!
In today’s world we have access to so much in just a matter of seconds that we have become conditioned to expects results in seconds.
However, this expectation cannot be met when it comes to weight loss. It simply comes down to time, consistency and effort.
Did you know that the American College of Sports Medicine (ACSM) recommends that individuals lose no more than 2 pounds per week?
What this comes down to is we have to burn stored up energy (fat in the form of calories) on a regular basis while creating a safe caloric deficit each day. ACSM recommends a daily caloric deficit of 500-1000 calories per day through careful diet selection and exercise.
Lastly, it is also important to consider our daily habit with sleep, hydration and stress management. These factors are often overlooked and can be key players in our hea
Why proper nutrition is important!
A consistent, healthy and balanced nutrition diet will impact your life, sport/gym performance and overall general health.
Proper Nutrition regulates our bodily functions such as:
Other Positive Effects of Good Nutrition:
Adverse Effects of Poor Nutrition
What we consume impacts our bodies on a cellular level and impacts our overall health, how we feel and how we perform. Quality nu
Fascia "The Silent Killer" Course, 4A Health
Todd Durkin: What is Fascia, YouTube
Thomas Myers: Fascia 101, YouTube
Thomas Myers: Anatomy Trains Talk at Google, YouTube
Power Snack: Protein Yogurt
Time: 2 minutes
Time: 10-15 minutes
A hot topic at the gym lately with several of our clients is what to do when they're on the road or on vacation? The "what can I do when I am out of town and don't have access to a gym, except the hotel gym"?
In these situations, you can still knock out a solid workout either on the beach, hotel room or even the hotel gym by utilizing objects or tools around you. For instance, if your room has a chair you could put your back foot up on the chair and perform rear foot elevated split squats. But, in the event where you are limited, you can always use bodyweight exercises that can have you sweating in no time.
Here are ten of our favorite bodyweight exercises that can be performed anywhere, anytime.
1) ISO Split Squat Holds
2) Rear Foot Elevated Split Squats
We’ve all had those days where we just feel off, we’re tired and feeling sluggish. It’s the point where we really don’t want to do anything.
It’s okay, it happens!
However, this is not an excuse to skip our workouts!
On day’s where we are feeling down and out force yourself into the gym anyways.
You can modify your workout intensity, format, reps and sets. Even adjust the length of the workout.
This happened to me last Friday. I was feeling out of it, but knew I had to get my workout in.
So, I adjusted the length of the workout and gave myself 30 minutes to complete 6 exercises as many times as I could.
This worked out great because I stayed on task and still completed a great workout instead of feeling down or angry about the performance.
Next time you’re feeling out of it, don’t skip the gym, just keep it simple with some modifications and put the work in.
If you need help with anything, feel free to reach out to me anytime!
Have a great week!
This past week I felt like I was pretty productive with tasks outside of training, whether it was setting up some emails, designing programs, creating graphics, etc. Now this lasted for about 3 full days then all of a sudden, the brick wall hit me!
I felt sluggish, tired, motivated but just couldn’t focus to get work done. My mind was racing and thinking of just about everything that needed to get done or what was next on the to-do list.
I took a few minutes Friday to figure out what went well and what didn’t go well. Why did I hit the wall all of a sudden?
I focused on the earlier portion of the week, what happened during the week? We had a snow/ice day that took away a few hours of training, I spent a lot of hours working on several projects, but I was efficient with my time management on these projects and tasks.
What happened mid-week? I eventually figured out it stemmed from when I stayed up way too late to watch a documentary on Netflix and only accumulated about 5 hours of sleep heading into one of my busiest days. This deficit decreased everything that was going well earlier this week. It decreased production, energy levels, efficiency, ultimately costing me three days of efficiently working towards my goals.
My point of this post is that everything you do during the day and night accumulates over the course of the week and can impact you positively and negatively. This includes everything from sleep, attitude, nutrition, working out, time, etc.
So, what are three things that you can focus and improve on
Complex training is great alternative to your normal training routine as it shakes things up and can be used as a technique teaching/cueing opportunity at a lower intensity. Another benefit to complex training is it a great option when you are short on time or limited with equipment. Training at a lower intensity will allow you to elevate your heart rate, improve your work capacity and shed calories!
1. Hang Clean
2. Split Squats
3. Bent Over Row
We’re now 1 month into the new year, are you hitting your goals that you set at the beginning of the year?
If yes, great! Keep it up!
If not, what is pulling you off track? Are you not getting into a routine? Is it scheduling? Or are you not sure what to do when you get to the gym?
See, it’s easy to layout all of these goals and eventually fall off the tracks because we’re focused on so many things, not to mention the stress of work, family and social life.
What I recommend is to focus on two or three tasks on a daily or weekly basis until you find yourself in a consistent routine.
For example, if you’re struggling to get into the gym and your goal is to lose 15 pounds, I’d recommend setting tasks that look like this:
· Make it to the gym or classes 3 times per week for at least 30 minutes (weekly task)
· Obtain 8 hours of sleep (daily task)
· Eat at least one healthy meal per day or cut out one unhealthy snack or meal per day (daily task)
If you can focus your energy and attention on what you need to do on a daily level, paired with the weekly task on a consistent basis, these will accumulate over time ultimately leading you closer to your goals.
If you or somebody you know needs help setting some goals and executing a plan to get results, head over to coachjerryv.com to contact us tod
Are You Doing This Exercise?
Slider Bear Bodysaw
Slider Bear Bodysaw is a core exercise progression from the Bodysaw, which is a staple core exercise in our program. The Bodysaw is great for developing core strength and stability, along with resisting lumbar extension as well.
Bear Crawls are an essential movement pattern where the whole body is engaged and requires a crossbody connection and movement. Much like the Bodysaw, Bear Crawls allow for core development and teaching stability as well.
So why not put these two core exercises together? It is important to note that this is an advanced movement and I recommend that you master the Plank, Bodysaw and Bear Crawl before implementing this exercise. This will ensure that you’re performing this exercise correctly.
Cues for performing the Slider Bear Bodysaw
- Begin on all four with your toes on the sliders.
- Raise your knees an inch off of the ground. This is now the starting position.
- Engage your core by flexing your abdomen as if someone was going to punch you in the stomach.
- Use the sliders to slide backward with the only movement occurring in your shoulders.
- Keep your knees in the same starting position, avoid reaching outwar
Top 3 Workouts to burn calories, shed fat and add strength
Perform each block in order for the prescribed number of reps. Repeat the block for 3-4 sets, then move on to the next block.
Strength Block 1
A1. Trap Bar Deadlift 4x6
A2. DB Row or Chinups 4x10 or 4xFail
A3. Goblet Split Squat 4x10 each
Strength Block 2
B1. Barbell Hip Lifts 4x8
B2. Split Stance Landmine Press 4x8 each
B3. Feet Elevated TRX Row 4x8
C1. Slider Bodysaw 4x :30
C2. Bodyweight Split Squat Hold 4x :30 each
C3. Assault Bike Sprint 4x :30
Workout #2 Blocked Circuit
I’m sure you’ve heard it’s supposed to get pretty nasty outside today with the potential of school and some local businesses closing down for the day.
Plus, the roads may get worse and let’s face it, who really wants to go outside in this cold and snow?
So, if you’re trapped inside all day or if you really don’t want to test the roads to get to the gym, here is a workout that can be done at home to make sure you can still get a good sweat in today!
Snow Day Circuit:
A1. 10 Squats with 5 Jump Squats
A2. 10 Pushups
A3. :30 Plank or Bodysaw with Sliders
A4. :30 Mountain Climbers
A5. 10 Single-Leg Hops with 10 Single Leg Deadlifts each leg
A6. 10 Split Squats each leg
*Complete the circuit and rest for 1-2 minutes and repeat for as many rounds as you would like.
**If you have some bands or weights, feel free to utilize them appropriately.
Let me know how it goes!
Have a good day!
P.S. Post a picture or video of you doing this workout and share it with us on our Facebook page!
Common Misconceptions for Hockey Training
#1: Hockey players need to get big like a bodybuilder or football player.
Here in the United States Football is the number one sport and hockey players are often compared to football players in regards to size and training. The key factor that is often missed and that these two sports are completely different in terms of physical demands and characteristics.
Hockey players need to be agile, strong, powerful and most importantly durable. It is true that hockey players need to put on some size, however, we want lean and powerful mass, not slow-moving mass. We need to train our players to be strong, powerful, quick and possess body awareness or balance. Skating occurs on one leg at a time, we push with one leg and transfer our weight and energy to the lead foot. It is imperative that we train our players on a single leg to enhance strength, balance and power transfer much like we do on the ice.
We also need to train with multiple joints working together as opposed to a single joint. Very rarely do we move using a single joint, so it doesn’t make sense to “isolate” a muscle as bodybuilders do. Our body requires multiple joints to skate and maneuver on the ice and will not require a single joint or muscle to perform an action. An example of a single joint exercise is a leg extension, which isolates the quadriceps. The quadriceps are a vital muscle in hockey, however, when we use the quadriceps we also use the hips,
Weekly Write Up
Happy Monday! Here is a week in review of some of my observations, thoughts, projects, etc.
The definition of culture from Merriam-Webster is “the set of shared attitudes, values, goals, and practices that characterizes an institution or organization”
The reason this is a topic in this week’s review is because we are in the process of changing the culture in our facility, but not in a negative way. I’ve noticed that it’s pretty easy going and relaxed with the athletes, which is fine to an extent, however when it comes down to it effort, grit and focus can create an environment where athletes can feed off one another, ultimately pushing them further towards their goals.
It’s not the end-all, be all and there are a ton of different factors that go into achieving success and development, but creating a favorable environment certainly can help.
Effort and Results
Too often we hear about wanting to achieve this or that and goal setting, all of which are great, but sometimes the effort isn’t there. See, effort is more than just “going hard” it’s about doing the little tasks along with the main tasks on a daily, weekly and monthly basis.
It’s easy to mail it in because we just don’t want to do it today or maybe it’s just doing the bare minimum in the gym just to look like we’re doing something. That’s okay if you’re okay with it,
We're just hours away from the end of 2018 and with that comes a new year, new mindset, new goals and ambitions.Before we end this year, take a second and find ONE word that best describes your year.This will allow you to think and reflect on your year. Maybe it was a good year? Maybe it was an up and down year?Either way, you will be able to figure out and identify what went well and didn't go well, which will help you dial into setting measurable goals for 2019.Take a few moments before you head out to your New Year's Party and write down the word that best describes your 2018.I'd love to read what word describes your 2018, so respond back to this email if you would like.Happy New Year!Coach Jerry
Contrary to popular belief that in order to have a good strong core we need to be doing sit-ups and crunches, instead, we need to take into consideration the purpose and function of the core. Our core is primarily used to resist extension, flexion and rotation in the lumbar spine and provide stability. Many adults suffer with lower back pain due the demands of our jobs, postures and how poorly designed chairs and car seats are made today.
So, if one is currently suffering from back pain why would we have them flex and extend their lumbar spine, adding compressive forces ultimately doing more damage and more pain?
So what can we do as alternatives for core training? Here are some of my go to core exercises that challenge the core while resisting extension, flexion, and ro
Welcome to the first "Weekly Thoughts" blog post. Here I plan to jot down my thoughts, observations and or take away's from the previous week.
Effort + Consistency = Results
Too often I see many gym-goers and athletes who apply themselves one workout and then not so much the next workout. Or maybe they show up consistently one week, but then cancel or fall off for a few weeks or months. See, in order to achieve the results you are looking for you need to bring the effort each and every session. Turning on and off the jets here and there will not help you progress, instead, it will keep you idle. Make the most of each and every session by challenging yourself to get better, not remaining in your comfort zone. If you bring consistent effort over the course of time, these actions will produce the results whether it's weight loss, muscle gain or athletic performance.
Prioritize your tasks on a daily basis with what is most important. This has helped me tremendously in my day to day actions! Every morning I write out what I need to get done and designate specific times based on my schedule and maximize my time to get these tasks done, meaning turning off the phone, TV or computer.
Sometimes things don't always go as planned and at that point its never a bad thing to step back and re-evaluate the situation. What is going well? What is not going well? What problems or issues are contributing? What can be corrected? How can we correct the issue? All of these are good questions to ask yourself when you sit
Pre-workout or pre-game warms are important because it will prepare the body for what is to come next. By priming the central nervous system and elevating your heart rate, body temperature and increasing blood flow throughout the body, will help reduce the likelihood of injury during your workout or game.
The warmup is also a great way to work on your flexibility, mobility and reinforce movement patterns that may be found in your workout. In today's world, we tend to sit for long periods of time and in some cases the majority of the day. By taking 10-15 minutes a day to work on your body before your workout and especially prior to competition will help get you out of these patterns of dysfunction caused by our jobs, sitting at the computer, looking down at our phones
Struggling to reach your goals? Frustrated with the results or lack of?
Step 4: What seems to be holding you back from achieving these goals and results?
Step 5: What is the ONE thing that needs to change?
Step 6: How would this change impact you?
Step 7: List out the steps that need to be taken in order to make this change.
Step 8: How will you measure and track this change in order to keep yourself accountable to see results?
Give this a shot and as always if yo
Group Training Benefits
Group Training is a popular fitness program that seems to becoming more prevalent these days. This is probably due to the many benefits from group training.
Here is a list of some of the benefits:
Working out with a group of your friends and peers can help you stay accountable for showing up and putting in the effort. Just showing up is often a struggle for individuals, but if you have a friend and or enjoy the other individuals in the program, you’re more likely to show up on a consistent basis than if they you’re training solo.
Let’s say you don’t know of anyone in the group, well there is a chance you
There are 30 days left in 2018, are you satisfied with your progress or results?
If you said no, what is the one thing that needs to change? The one thing that is holding you back from achieving your goals?
Is it consistency? Time? Nutrition? Sleep? Stress? Are you training enough? Maybe you need to add an additional session or program?
Now is the time to do an annual review for yourself and truly figure out what is the one thing holding you back from hitting your goals, the impact it is having on you and how can you solve this problem.
Take a few minutes to yourself and write out all of the issues that are in your way and try to pinpoint the one thing that needs to change heading into 2019.
If you need help or want to get a head start on 2019, send me an email today!
Enjoy the rest of your day!
- Coach Jerry
Thanksgiving is almost here and as we all know we can overdo it at dinner, sometimes at multiple dinners.
Did you know that the average person may consume between 3000 to 4500 calories in one meal alone during Thanksgiving? That is a ton, basically doubling what we would normally do. Keep in mind 3500 calories equates to 1 pound!
Tack on going to multiple dinners on the same day or picking over the leftovers in the days that follow, it’s easy to add a few unwanted pounds.
Something else to keep in mind is that when we consume a mass amount of calories at one time the digestive system has to work more than it normally does and may cause extra strain on our heart. Throw in excess sodium, cholesterol, alcohol and saturated fat coupled with the additional strain on the heart can be a recipe for disaster.
A couple of the most common health issues that arise during this time of year are heart attacks and what is called “Holiday Heart Syndrome”, which is an irregular heartbeat.
These are just a few things to keep in mind and be aware of as we head into the holidays.
Have a Happy Thanksgiving!
A personalized structured program is a foundational component in our training programs. Too often we see other gyms and trainers who randomly put up a workout for each of their personal training clients for the day. It's simply a one size fits all. Now, there is nothing wrong with this, in fact, we typically use this method in our classes as many of our clients enjoy coming in for the surprise element.
This randomized method is not ideal in our personal training and semi-private group training programs because it’s not really "personalized" if the exercise selection is random and you never truly learn the movement over time. Anybody can spin the wheel, but true coaching is sitting down with a thought process of delivering the best exercise program for you.
A structured program takes into consideration the client’s goals, needs, abilities, training experience, injury and health history, etc. Taking these factors into consideration allows the coach to construct an ideal training program to deliver the results you want.
We will acknowledge the fact that some clients may have similar crossovers with exercise or different variations, but the overall program is developed around the individual’s goals, limitations, injuries, and training experience.
The program sheet is tailored around you and what you're looking for and what you need to achieve your goals.
So why have program sheets?
Are you stressed out with a long to-do list that seems never-ending?
We've all been there and just when you think you're almost done with that list, here comes another load of tasks!
Here are some tips that can help alleviate the stress and headaches.
1. Write out all of your tasks, everything from personal and professional tasks and commitments.
2. Prioritize these tasks with what is most important right now. You may find that some of these tasks are not as important as you think, which may open uptime and reduce the headaches.
3. Chip away at each task in the order of importance. Avoid trying to tackle the entire list at once and instead work on the most important task and work your way down the list as the week goes on.
4. Take on ONE task at
Welcome To Our New Website! We’re Proud To Serve Northville with Personal Training!
At Vangilder Performance and Fitness, we are working hard to go above and beyond for every person who walks through our doors. And you could be next!
We are offering Plymouth a hands-on approach to Personal Training. And you don’t need any prior experience to succeed!
Come visit us at Vangilder Performance and Fitness and see for yourself what makes us the best Personal Training facility in town.
Just fill out the "Request Information" form on the side of the page and we will get back to you as soon as possible!
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The holidays are coming soon and before you know it so will the new year. Don't wait for the new year resolutions to set new goals, which most of the time never pan out (don't worry I've been guilty of this too). Start now and finish THIS year strong!
Over the past year and a half or so I've been working on developing a way for myself to adhere to my goals and I am writing this to share what has worked for me.
Here are my recommendations for setting and reaching your goals this year.
You can set these goals on a daily, weekly, monthly or quarterly basis. However you decide to do it, will allow you to stay focused and locked in on a few things at a time.
Remember you can always set new goals after you accomplish the first set of goals.
2) Start with easy and achievable goals.
Now I'm not saying that you shouldn't set big goals. I think it's a good thing to set big goals! In order to reach these big goals we need to set smaller goals that will push us towards our end goals.
This will also get us into a routine, boost our confidence and keep us focused on the big tasks at hand.
Think of these small goals as milestones. By hitting each miles
The Dog Days of Summer can be difficult to find time for your workout between work, vacations, running the kids around to practices and camps, etc.
Here are 3 tips to make time for your workout
1: Plan Ahead
Write out your schedule or fill out a template online to block out the times you have to work or have other commitments and plans.
This will allow you to identify any gaps of available time to work out, even if it’s a short amount of time.
Solution: Once you’ve identified your available time slots, plan your workouts so you can maximize your time. If you’re short on time go with a quick 4 exercise circuit and repeat as many rounds as you need based on your time available.
2: Efficiency Over D
Lately, I have been receiving some questions about shopping at the grocery store, so I figured I would provide an answer for the masses.
Tip #1: Shop the Perimeter The perimeter of the store will typically be home to quite a few healthy whole food options. These include items such as fruits, vegetables, grains, dairy, nuts, seeds, avocados and lean proteins to name a few. Rule of thumb, try to shop for fresh foods that you can wash and make with various meals and snacks.
Tip #2: Avoid the Center Aisles The center aisles are the typically the home of your sugary and processed food items and condiments. Most of these sugary and processed items provide little to no dietary value, which can impact your performance in the gym or on the field. Sugar also causes spikes in insulin that may last briefly before you free-fall into a “crash” and energy levels decrease.
Also, there’s a reason why grocery stores put cases of water and sports drinks at the end of the cereal aisle. They want you to not only buy the water, but to take that long trip down the center isle to hopefully entice you into buying that box of cereal or bag of small candy bars.
For you athletes out there, here’s a famous quote from USA Hockey’s NTDP Strength Coach, Darryl Nelson, “cartoon characters are not elite athletes, so do not eat foods that have cartoon characters on the packaging”.
Tip #3: Bring a List of Items or Recipes Plan your meals out ahead of time instead of
I wanted to briefly share my experience with support systems that have helped me reach my goals thus far. I’m the type that tends to be distracted, get off task or become overwhelmed with the piling tasks which ultimately leads to unwanted stress and no results.
I wanted to reduce this stress and create more freedom for myself so I found a fitness support system that contains many like-minded trainers and business owners who have been through the same struggles and can provide solutions, motivation and tips to overcome these obstacles and frustrations.
See, many times we tend to fail because we don’t have an ideal support system that can hold us accountable, motivate and or guide us back on track. Some people end up just giving up and throwing in the towel, whi