Fibromyalgia is a painful medical condition that mostly affects women, though in some rare cases men have been known to be associated with it. This medical condition can cause pain throughout a person’s muscles and cause physical fatigue. Unfortunately, most people who suffer from fibromyalgia understandably don’t want to exercise due to the fact that it may exacerbate their physical condition more. However, studies have shown that exercise has some profound effects on fibromyalgia altogether and the ability to keep it contained. Read on to find out more about how exercise can help alleviate your symptoms if you are suffering from it.
If someone is afflicted with this condition, lifting heavy weights and performing HIIT exercises may not be for them. However, the key here is to keep the body moving to avoid becoming too sedentary. Light exercises, such as walking, swimming, or yoga, can help reduce your overall pain from the condition. Exercise naturally released endorphins can help you control weight, and most importantly strengthen your muscles and allow you to become more flexible. All of these benefits do the opposite of what fibromyalgia does and can improve a person’s overall well-being. While fibromyalgia doesn’t have a cure yet, exercise is the next best course of action to keep its painful effects at bay.
If you are suffering from fibromyalgia, let us help you find the workout routine that best suits you. Team Afterburn is here to provide you with the latest and greatest workout routines that are custom fit for you. We offer a FREE trial to see what Team Afterburn can do for you whether you have fibromyalgia are or if you just want to fit in the outfit in the back of the closet you used to wear 5 years ago! Be sure to follow us on Facebook as well to keep up to date on all things fitness.
December Workout Game Plan
For the month of December our muscle group pairings will be Back/Chest and Shoulders/Legs. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to utilize the same amount of weight under longer periods of tension, which will result in quicker we will see our overall ability to increase weight from month to month! In December we will decrease from time under tension (two exercises per muscle group) and will be moving down to one exercise per muscle group.
New December Exercise/Warmup Additions!
Keeping with our monthly tradition, we will again be adding new exercises and new stretches! Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of December we will be adding two new workout exercises and one new warmup exercise.
RB Squat and leg lift
RB Squat hold kettlebell hold
SA Roller Fly Hold
Pre workout is a great supplement to use to help you improve your workout game. You will feel a surge of energy and motivation to get your kick-butt workout done. However, it should be noted that there are some pros and cons to taking pre workout. Everyone’s body is different, therefore you should always consult with your family doctor before taking it to determine if its the best supplement you can take. Fortunately, we here at Team Afterburn have some information for you to educate you on the pros and cons of taking pre workout and what you should look out for.
Pre workout is packed with 4 key ingredients that will enhance your workout routine. Here are some of the obvious pros of taking pre workout:
• You will experience increased focus
• Your energy will increase
• You will have more strength to complete your workouts
• Your fat will burn at a much faster rate
• You will be able to lose weight quicker
Pre workout is that jumpstart that can really improve your workouts and help you muscle through them. However, there are also some cons to be considered before taking this type of supplement.
• The risk of increased blood pressure
• Possible adrenal fatigue
• You might be pinged for failing a drug test
• Arhythmia sensations combined with nausea and vomiting
It is important to consult with your doctor before taking pre workout. If you have pre-existing medical conditions, pre workout can potential exacerbate them. However, do note that depending on pre workout is not the answer. Much like caffeine, it can become an addicting source of energy. Limit yourself to taking pre workout unless you have a specific workout goal in mind and don’t plan on taking it daily for optimal health benefits.
If you are looking to get into the best shape of your life with the right mentors guiding you along the way, Team Afterburn is the choice for you. We offer a FREE trial for new members to experience our what we offer. Be sure to follow us on Facebook as well to stay up to date on all things fitness.
Carbohydrates in general are not bad, however, refined carbohydrates can be the arch nemesis of weight loss and dieting. That is why “dieting” is so difficult. At Team Afterburn, diets aren’t encouraged as much as a choosing a healthy lifestyle. When you live a healthy lifestyle you tend to eat foods that are better for you. You limit refined carbohydrates and replace them with food choices that are full of nutrients, fiber, and calories that are easily burned for fuel.
Refined carbohydrates are highly processed and have a much lower nutritional value than their natural counterparts. If you want to improve your health, you have to start with your diet. The phrase, “You are what you eat” is true in every aspect. Trade refined carbohydrates like white bread and buns for whole grain bread. Include more legumes like kidney beans, peas, and lentils to boost your fiber content. Add fresh fruits and vegetables like cherries, bananas, pears, apples, broccoli, green beans, and tomatoes.
Refined carbohydrates fall into the category of comfort foods because they have additives and preservatives that enhance their flavor and make them look more appealing. If you want to limit your refined carbohydrates, you need to change to look at how you perceive your food. Does it really bring you comfort or does it make you feel guilty when you finish eating? Turn that perception around. Instead of reaching for a hamburger, fill your plate with a rainbow of color. Red apples and cherries, oranges, lemons and bananas, green beans, and plums create a beautiful rainbow of color that is naturally good for you.
The objective of Team Afterburn is to help you find the right lifestyle that will help you reach your workout and weight loss goals. When you sit down with the trainers as a new member, the goal is to find out as much about you as we can so we can help you find the right tools that will work best for you. Try us out for FREE and let us help you reach your goals! You can also like our Facebook page to get more fitness and nutrition tips that will help keep you on track!
While most people assume that working out is the most important part of a fitness plan, they oftentimes overlook the importance of proper nutrition. Food is the fuel that will keep your body running long after your workouts have been completed. This is why meal prep is so effective for people trying to get into shape. Prepping your meals properly will save you time and energy after you have none left when you’ve completed your killer workout. Read on to find out how you should be measuring your meal prep plan and the importance of counting macros.
Before we dive into the meat and potatoes of this quick lesson to meal prep, we want to explain the importance of counting macros. Macronutrients, or macros for short, are the nutrients that provide your body with the right amount of fuel to carry out human functions. They are broken down into three categories: protein, carbohydrates, and fats. You need to make sure that your body is getting a healthy amount of all three before you begin your meal prep planning for optimal recovery and results.
Now that we have an understanding of what macros are, it’s time to put it all together into a coherent plan to meal prep. Counting your macros will determine what foods you will need to make and how much of it for your weekly consumption. There are many macro counting tools out there that can help you achieve this efficiently. These tools can keep you on track to achieve your fitness goals. Just remember, everyone’s body is different and you should plan accordingly for your own specific needs. At Team Afterburn, we show our members how to very easily gauge their macros based on the size of their hand to meal prep. That way if they do have an unplanned meal, they are able to manage it without a hassle!
Team Afterburn has some kick-butt science-based workout plans that will help get into great shape. We’ve got the right educational resources to help you get the body you’ve always wanted. Our friendly team will meet with you to determine your specific fitness needs and give you clear guidance on how to reach them. Try us out for FREE and see what we can do for you! Be sure to follow us on Facebook to keep up with our regular updates and promotions.
Dynamic stretching is an essential part of all Team Afterburn workout programs. These stretches start the blood pumping into the muscles providing them with the nutrients and oxygen they need to move the body. Dynamic stretching warms up the tissues so they are ready for strenuous activity. This reduces your risk of injury and increases your flexibility so that you are physically ready to handle any type of exercise routine.
The Hamstring Stretch and Hip Flexors
Alternating lunges with a slight twist or rotation is a great dynamic stretch that will open the hips and slowly stretch out the hamstrings. Alternating lunges stretch the muscles in the legs, hips and lower back while the rotation gently opens up the pelvis, benefiting the glutes and abdominal muscles. Adding the twist will also help to warm up your core muscles giving you additional flexibility during your workout.
Another great dynamic stretch is the overhead squat. Lock your arms and bring your hands and arms up until you are reaching for the sky. Pull your body up as far as you can and hold the position for 10 to 15 seconds. Keep the arms locked and high while you lower your hips as far as you can go and repeat the exercise a few times. With each repetition continue to reach as for as you can on the up motion and drop the hips lower on the down motion. This opens up the spine and ribcage allowing you to breathe much easier during your workout, as well as helping correct your posture and open your hips so you’re ready to take on almost any workout!
Static stretches are critical to any workout program and a static stretch can be performed with any part of the body. The basic concept is to stretch the limb to its farthest point and hold for approximately 30 seconds and gradually release. Repeat three or four times, going farther with each repetition. This opens the joints and stretches all of the muscles in the area.
Performing dynamic stretching exercises before and after your workout will keep you flexible and improve your range of motion. At Team Afterburn, exercise programs are built around you and what you want to accomplish. Dynamic stretching will reduce your risk of injury and will help you reach your goals much faster than if you do a simple warm-up exercise. That is why every workout at Team Afterburn starts with dynamic stretching! Stretch it out and let’s get started for FREE with our trial offer or check us out on Facebook for more valuable workout material!