Blog Entries - tag: 'Physical fitness'

"Why am I so sore?"

Posted on: October 3, 2018
Tags: Physical fitness, Specialty training, Newsletters, Misc, Challenges, Training,
Do you ever wonder, "Why am I so sore?"

There are many side effects that are a result of exercise; enhanced mood, feeling of accomplishment, it can leave you energized, it can help physically in numerous ways, but there is also the risk of becoming sore. Becoming sore from lifting is normal and can be a pain in the butt (quite literally), but there is good news when it comes to this soreness; it gets better and you won’t always get sore. I will try to explain without going into too much detail what happens to cause this soreness and what will help alleviate it.
 
The first step to this soreness is when you load the muscles more than they are used to, this causes the muscle fibers to sustain microtears. These muscles will then go into a 1-3 day process of repairing these tears, and while this happens many of the muscle fibers are in a shortened position. When the muscle fibers go into this shortened position it is likely you will feel tightness, this can be relieved by soft tissue work (such as foam rolling) or light exercise, with the main purpose being to get the muscle fibers back to their normal resting length. This will alleviate some of the tightness or soreness from the muscles, however the microtears will need time to heal. The benefit to this is that once those microtears heal the muscle will be stronger than it was before, so it will take more work for the body to sustain those microtears.
 
In short: you will likely get sore, and you can alleviate some of the soreness with movement and intentional tissue work, but time and consistency are your friends. The more consistent you are with working out the less sore you will become, all the while reaping in many off the positive benefits of exercise.

Written by Taylor Germany
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You Need An Accountability Partner

You Need an Accountability Partner   Setting a new goal for yourself and sticking to it might be one of the most difficult struggles if you're on your own. However, when you are no longer accountable just for yourself the dynamics read more …

6-Week Weight Loss Challenge

Need to lose some weight? Let us help you succeed!

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Keeping Your Training on Track: Part 2

Keeping Your Training on Track Part Two: How to Commit to Your Goal Written by Taylor Germany   Make it a Habit Now that you have clearly set your goal by using the S.M.A.R.T Method, you need to make steps in achieving your goal. Make your goal a read more …

Keeping Your Training on Track: Part 1

Keeping Your Training on Track Part One: The S.M.A.R.T Method Written by Taylor Germany   Most of us at one time or another have decided to get in shape. Once that decision had been made we then started going to the gym, eating healthier, getting read more …

6 Week Weight Loss Program

6 Week Weight Loss Program The goal is to lose 20 pounds in 6 weeks. If you accomplish this, you will earn your money credited back to your account. For just $199, you can participate in this challenge to lose weight and feel sexy.  Starts January read more …

What is next?

“Where do I go from here?” Have you met your current goals, and are now wondering, “what’s next?”   Imagine if you just lost those last 30lbs, and you are feeling on top of the world!!! Well, what is next for read more …

Holiday Hustle

Join us in this abbreviated challenge where the goal is to help you lose inches! 

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Jeremy's Success Story

Posted on: January 16, 2017
Tags: Physical fitness, Healthy eating, Newsletters, Training, Special,
Explosion Fitness client, Jeremy Toulouse has lost 80 pounds over the last 18 months! 
 
Jeremy's goal was to feel better by losing weight. For the first year, Jeremy tried losing the weight on his own. He made up an eating plan, and managed to lose 40 lbs. He noticed that he didn't feel better, and had actually started gaining weight even though his eating habits didn't change. Knowing there had to be a way to keep weight off, lose more, and feel better, Jeremy started looking for a solution.
 
That’s when we met Jeremy. Explosion personal trainer, Matt Schaber, started working with Jeremy to define his goals, which were to lose 40 more pounds, gain muscle and feel better. 

After assessing Jeremy’s fitness level, diet and goals, Matt came up with a plan to help him succeed. Matt changed Jeremy’s eating plan to make it more conducive to losing weight, and got him to agree to attend bootcamp 10 – 12 times each month. Following that strategy for 6 months has helped Jeremy to achieve all three of his goals.

How can you benefit from Jeremy’s experience? Here’s his advice:

  1. “Without a doubt, the first step is making your mind up that you want to lose weight. If you aren’t 100% ready, it doesn’t matter what program you do or try; it won’t work if you aren’t committed.”
  2. “Find what works for you. There are a lot of options out there for weight loss. Do some research before you start.”
  3. Do NOT expect quick results. You didn’t get where you are in life overnight, so it will take some time and dedication to get where you want to be – but you will get there!”
  4. “Make sure you have support. Having Matt’s help and participating in the bootcamps at Explosion were and still are important to my success. We encourage and motivate each other.”

 

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Planks for Fitness, Sports Performance and More

Posted on: October 10, 2016
Tags: Physical fitness,

Planks: Great for Fitness

All planks help with stretching, building muscle, strengthening the core, and even balance. At Explosion, we start with the basic front and side planks. Variations are added as clients reach a point where their form is good and they need variety to keep improving. Some variations are:

-       Front Planks

  • Reaching
  • Feet on slide board
  • Arms on slide board
  • Feet and Arms on slide board
  • Marching
  • Stepping out and in with feet
  • Using band
  • Physio ball
  • Feet and/or arms on foam roller

 

-       Side Planks

  • Off bench with a partner
  • Off bench with a band
  • Arm up bending underneath body
  • Top foot raised steady
  • Top foot perpetual motion
  • Using a weight

 

More benefits of performing planks:

  1. Can be done in gym or at home (if you have worked previously with a trainer)
  2. No weight needed.
  3. Can achieve results in a shorter time span.
  4. Engage all major core muscle groups.
  5. Increased ability to lift heavier weights.
  6. Improved sports performance.
  7. Improved jumping
  8. More stable side bending and waist twisting
  9. Decrease risk of back injury

10. Reduces back pain.

11. Boost in metabolism

12. Burn more calories than crunches or sit-ups.

13. Improve posture

14. Improve balance

15. Increases flexibility 

Ask one of our trainers how you should start incorporating planks into your exercise program. Ask them to assess you as you plank and find out how you can improve. They’ll also let you know when you’re ready to move forward.

Explosion Fitness Solutions

info@explosionfitnesssolutions.com

513-870-0203

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Powerlifting

Posted on: September 12, 2016
Tags: Physical fitness, Specialty training, Trainers,
Powerlifting Competitions   Explosion Fitness trainers, Joey Robertson and Tom Rabold are powerlifters. I spoke with Tom today to find out what that means, but today we’re going to focus on the Powerlifting Competitions and save all the read more …

Sweat. It's Everywhere!

Posted on: July 8, 2016
Tags: Physical fitness,

Get Your Sweat On!

Sweat. It’s everywhere! Yes, it’s July. And it’s hot, but we don’t just sweat because we’re too hot. Hormones, emotions and exercise can also cause us to sweat. So why is it that some sweat smells, and other sweat doesn’t?

 

Humans produce two kinds of sweat: eccrine and apocrine. Here’s the difference:

 

Eccrine: This is the sweat you get all over your body; arms, legs, back, etc. The eccrine glands open directly onto the skin with the purpose of cooling your body as the liquid evaporates. This sweat is thin, made mostly of water, and has no smell.

 

Apocrine: This is the sweat specific to your armpits and genital area, where there are a greater number of hair follicles. The apocrine glands empty into the hair follicle just before it opens onto the skin’s surface. This thicker, milky fluid produces ‘body odor’ when it comes in contact with the bacteria on your skin. Emotional stress is a major cause of this type of sweat.

 

Sweat and Exercise:

  1. The better shape you’re in, the sooner you may start to sweat. Your smart body knows the need to cool you off faster so you can work out longer.
  2. Women have more sweat glands than men, but men actually produce more sweat than women.
  3. During intense exercise in the heat, athletes can sweat off 2% - 6% of their body weight.

 

What to do to reduce sweating and body odor?

  1. Take a bath or shower to get rid of the bacteria on your body.
  2. Dress appropriately. Choose natural fabrics for daily wear and moisture wicking fabrics for exercising.
  3. Yoga and meditation are great for relaxing, which can help control stress.

 

Fun Facts About Sweat:

  1. Sweat is not made from toxins in the body, so you cannot ‘sweat’ out toxins. The kidneys and liver are actually responsible for detoxing the body.
  2. Eccrine sweat is made up of 99% water.
  3. Apocrine sweat has more fatty acids and proteins.
  4. Caffeinated drinks and spicy foods could make you sweat more and/or have stronger body odor than normal.
  5. Eating can make you sweaty as your metabolism naturally increases. (Which can cause your body temperature to rise.
  6. Hippos sweat is red!

 

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Summer Schedule Begins Tuesday!

Posted on: May 23, 2016
Tags: Physical fitness, Specialty training, Loveland tigers, Fenwick,
Summertime at Explosion and High School Camps Announced With Memorial Day, we begin the official start of summer! Our summer schedule adds classes during the day while keeping the evening classes, so everyone has time to get in shape and stay in shape! Here read more …

Summer Soccer Prep Program

Posted on: April 25, 2016
Tags: Newsletters, Challenges, Physical fitness
Summer Soccer Prep Program Soccer Speed, Conditioning, Soccer Agility, Soccer Skills and More! June 6 - July 30 at GameTime Training Center Ages 8 - College (College bring your book) Schedule:  M - F  8:30 - 11:30am and 4:30 - 7:30pm, Saturday read more …

Calculating Heart Rate for Exercise

Posted on: March 29, 2016
Tags: Physical fitness, Newsletters,
How to Calculate Your Heart Rate for Exercise Purposes Why recreate something when the original is correct and easy to follow? We couldn’t think of a reason, so here is what we found on the web. The directions are easy to follow and easy to do. The read more …

Cincinnati Climb For Air

Posted on: March 11, 2016
Tags: Physical fitness, Challenges,
45 Flights, 804 Steps in 6.19 minutes! Explosion Fitness was able to participate in this year's Climb The Carew benefiting the American Lung Association. Trainers Emily Miller and Taylor Germany along with clients Debby Hartinger, Bethany Miller and Mike read more …

New Year, New Me 2016

Posted on: December 28, 2015
Tags: Challenges, Physical fitness, Healthy eating,
    New Year, New Me – January Challenge   January 1 – January 31, 2016 Assessments will be done from 12/28/15 -1/8/16   Choose your goal for the month: Schedule a 30-minute meeting with your trainer to discuss your read more …

September Challenge Results

Posted on: November 20, 2015
Tags: Physical fitness, Challenges, Specialty training,
September Challenge Results are in! There are only losers in our challenges, as everyone lost body weight and body fat! And in this case, losers are actually winners! We had 17 people in the September Challenge with ages ranging from 23 - 64. The boot camps read more …

Want to see our training in action?

Posted on: September 28, 2015
Tags: Loveland tigers, Physical fitness, Newsletters,

It’s time for football, soccer and fall-baseball. Below are the upcoming games of some of the teams we train. If you want to see our training in action, here’s your chance! 

Tuesday, 10/6/15         4:30pm          Loveland High School           9th grade Girls Volleyball

                                    5:00pm          Fenwick High School             JV Boys Soccer

                                    5:00pm          Loveland High School           JV Girls Soccer

                                    7:00pm          Fenwick High School             V Boys Soccer

Wednesday, 10/7/15      5:00pm        Fenwick High School             JV Girls Soccer

                                    7:00pm          Fenwick High School             V Girls Soccer

Thursday, 10/8/15        5:45pm          Fenwick High School             V Boys Football at Purcell Marian          

Friday, 10/9/15             7:00pm          Loveland High School           V Boys Football at Withrow 

Saturday, 10/10/15       10:00am        Fenwick High School             9th grade Boys Football

                                     10:00am        Loveland High School           JV Boys Football

                                     12:00pm        Fenwick High School             JV Boys Football

                                     12:00pm        Fenwick High School             JV Girls Soccer

                                       2:00pm          Fenwick High School             V Girls Soccer

                                       5:00pm          Loveland High School           JV Boys Soccer

Sunday, 10/11/15           12:40pm        Mason Youth Football           Team Neuhaus at Oakhills

                                        5:15pm        King’s Sports Fall Ball           Explosion Baseball @ Kings Middle School

There are more games during October if you want to check out the schools and team schedules. 

 

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New Challenge: Fall Back into Fitness!

Posted on: August 3, 2015
Tags: Newsletters, Physical fitness, Healthy eating,
Fall Back into Fitness Challenge     September 1 – September 30    Lots of Chances to Win a Personal Training Session! Ø Person who attends the most sessions during the month Ø Largest % of Body Fat Lost, read more …

Summer Camp Information

Posted on: May 20, 2015
Tags: Physical fitness, Misc,
Summer Sports Camp for All Athletes!  10 weeks of unlimited one-hour sessions!  Bring your athlete, or athlete-in-the-making, to one of the best sports camp in the area. Located in Fairfield and Mason, Explosion (EFS) is offering unlimited read more …

Inverted Rows

Posted on: April 20, 2015
Tags: Physical fitness, Specialty training,
Exercise of the Month: Inverted Bodyweight Rows               By Explosion Trainer, Tom Rabold   I’m a huge fan of compound exercises, and love exercises that don’t read more …

Shape Up For Summer

Posted on: April 3, 2015
Tags: Physical fitness, Misc, Specialty training,
Shape Up For Summer                     May 1 – May 31 Free to join and easy to win! You will be given a packet showing what exercises you will be doing each boot camp, small group, read more …

Join Us in a Heart-Pumping Workout benefiting AHA and Go Red for Women

Posted on: February 2, 2015
Tags: Physical fitness,
Join Explosion Fitness Solutions' trainer, Caroline Raker, for a special class at our Fairfield location benefiting the American Heart Association and Go Red for Women on Tuesday, February 17 from 6:30 - 7:30pm. There is a $20 fee to participate. a $5 read more …

Push-Ups: An All-Encompassing Exercise

Posted on: January 12, 2015
Tags: Physical fitness,
Push-Ups: An All-Encompassing Exercise  We all want to get the most out of our workout: burn the most calories, work the most muscles, and gain the biggest benefit. One exercise we do at Explosion does all this and more!  Working over twelve read more …

New Year, New Me Challenge!

Posted on: December 15, 2014
Tags: Physical fitness, Healthy eating,
New Year, New Me Challenge                  What:       Get In Shape with Explosion Fitness Solutions When:      January 1 – January 31, read more …

Testimonial: Dana Simon

Posted on: September 19, 2014
Tags: Physical fitness,
How did Explosion Fitness change my life? "So, here's the thing. I train at Explosion 6 days a week with Trainer, Emily Miller. I do 4 personal training sessions, 1 boot camp and 1 partner session every week. I know Emily has the entire week's workout read more …

Balance

Posted on: August 19, 2014
Tags: Physical fitness
Balance, Coordination and Fitness Balance is one of the main components to being physically fit, along with strength, flexibility and cardio. Balance allows us to exercise using the right muscles and not having to worry about falling down, think of standing read more …

Ways To Incorporate Cardio Into Your Life

Posted on: August 12, 2014
Tags: Physical fitness,
Ways To Incorporate Cardio Into Your Life  Of course, we recommend personal training, group training, or joining a class to get the most out of your workout time. But there are times when getting to the class is not feasible, so here’s a list of read more …

How To Get The Most Out Of Your Workout

Posted on: August 1, 2014
Tags: Physical fitness
How to get the most out of your workout: Get your mind in the game: Think about what you’re asking your body to do. Think about the movement, the technique and concentrate on what you’re doing. Have confidence: Even if you just started working read more …

How's Your Heart Health?

Posted on: July 1, 2014
Tags: Physical fitness,
How’s Your Heart Health? Here at Explosion, we work on cardio in just about every exercise we do. And the trainers know what to put into every workout to help keep your heart strong. They know the facts: The heart and lungs work together during read more …

Why Eat Healthy?

Posted on: May 29, 2014
Tags: Physical fitness, Healthy eating,
Why Eat Healthy? Have you ever thought about working out everyday for a specific length of time? How about just until you form specific muscles? That sounds ridiculous, doesn’t it? Following that logic, we don’t want anyone to diet read more …