Sneakers. The right fit for you.

Buying sneakers has become quite a complex activity, with shoes designed for almost any activity or environment, different foot types, and technology that promise everything from a “barefoot” experience to ultra-stable support. And all of this before you decide what color best matches your gear.  But can the right shoe really improve performance?

First get your feet to a specialty running store where the staff will help you determine whether you need a motion control, stability, or cushioned shoe.  You’ll probably buy most or all of your shoes from this category from now on. 

Next, figure out what you’ll be doing once you lace ‘em up.  

Runner?  Get a running shoe.

Hitting the trails?  Get a trail running shoe.  They’ll sacrifice a bit of cushioning and flexibility but will improve grip and provide a more stable platform on uneven terrain.

Competing in a race? Most people will be fine training and competing in the same shoe.  As you get more competitive, using a lighter shoe, a racing flat, or a minimalist can help shave a little more time off.

What’s up with all those shoes that look like gloves for the feet?  

This is the minimalist category of shoes, designed to reduce the amount of added stability to give a more barefoot experience and strengthen the muscles of the feet.  I asked my go-to-sneaker-guy (Ross Martinson, owner of Philadelphia Runner) his thoughts on the latest lineup to the sneaker world. 

“Minimalist shoes are great for short sprints or a fast run once a week, but I don't recommend running in them everyday (unless someone is blessed with perfect biomechanics).  That said, I think they are great for cross training and gym work like Fusion. Typically they are lower to the ground and give you a little more stable feel for things like lunges.  If you can only get one shoe to do all of your exercises, go with a regular running shoe.  If you can afford it a minimal shoe is a great second shoe for lifting weights, exercise classes, or the occasional run.”

Give your feet the right shoes for the job and they’ll gladly go the extra mile for you.  

How to Row Like a Pro

Rowing technique can be very complex at the highly competitive level, but can be broken down into 7 basic, easy to follow steps. By following these steps the exercise can become much less intimidating.

1.    Sit with legs extended,upper body leaning back at angle with arms pulled into the bottom of the sternum.

2.    In this position, extend the arms straight out away from the body. They should be parallel to the legs.

3.    Pivot forward from the hips until hands are over the shins and the person rowing feels a tug in the hamstrings.

4.    Keeping the upper body in this position, bend the knees and roll up to the top of the slide until the shins are parallel with the floor and the butt is almost touching the heels.

5.    Extend the legs until they are straight, as if jumping.

6.    Using the momentum made with the push from the legs, swing the back to the reclined position.

7.    With the back reclined, pull the arms in. At this point of the stroke, the position should be the same as the starting position.

Keep in mind, that like anything, the rowing technique takes practice and patience to master. 

Watch coach Jesse in this awesome video showing you how to row correctly! 

Sunscreen 411!

With summer officially here including its traditional beach, pool, and other outdoor activities in the sun it is important to remember your skin’s health by applying sunscreen. Not all sunscreens are created equal.  It is important to look at both the active and extra ingredients on the labels and compare options on the shelf or online. Broad spectrum, titanium oxide, zinc oxide, avobenzone are key words to look for that mean healthier protection.  Broad spectrum means it protects against both UVA (primary cause of sunburn and skin cancer) and UVB (contribute to premature aging) rays which requires more than one type of active ingredient.  Only 8% of sunscreen on the market protect fully against both.  Usually they come in natural mineral forms (zinc and titanium) which can be a bit harder to rub in or chemical sport versions (avobenzone and Octinoxate). 

The lotions with oxybenzone and chemicals ending in paraben are shown to be harmful, create free radicals in the sun and should be avoided. Also try to pick sunscreens that don't have aton of crazy sounding fillers, but rather have fillers that help to moisturize and and nourish the skin with natural substances like aloe and oils.  Optimal protection is within the SPF 30 – SPF 50 range. Values of SPF over this range have been shown to add little benefit. 

Increasing research and development in the field of sun protection have shown that sunscreen should be reapplied every two hours, more frequently if sweating or swimming. However, recently new formulas have become available that only need reapplication every four hours. These formulas are known as Helioplex and Mexoryl. No matter the formula sunscreen should be applied liberally. Liberal application would mean that enough lotion is used to fill a shot glass, approximately one ounce. If applied liberally a bottle of lotion should not last into another year, but if it should, sunscreen should be thrown out after three years of use or if it has reached the expiration date as labeled.

Suggested Sunscreen Products:

No-Ad with aloe and Vitamin E: named consumer reports best buy  

Coppertone Water Baby SPF 50: pediatrician recommended for babies and toddlers

Beyond Coastal Active Sunscreen SPF 30: recommended for intense sun and is water resistant

Jason Pure Natural Sun Sport SPF 45: recommended for long outdoor workouts

Thinksport Livestrong Sunscreen SPF 50: sweat and water resistant 

                  

Run Forever! Everything you need to keep going.

No matter how long you've been running, you know it's a sport that can take a toll on the body.
Yes, the only way to run farther, faster, and longer is to hit the pavement (or trails!) and run.
But with every step you hit the ground, the ground hits you back!
So what does it take to avoid the pain, soreness, and potential injures and keep running for years to come?



Foam Rolling for Runners
What it's for:
For chronic pain, especially in the calf (lower leg), the IT band (side of the thigh, sometimes shows up as sharp knee pain), and the piriformis (beneath the glutes/butt near the lower back).

How it works:
Foam rolling is considered to be a self Myo-Fascia Release Technique.  Fascia is the web of connective tissue that surrounds and connects each muscle fiber.  When the fascia is under trauma (such as when running) it can protect itself by "hardening", causing chronic holding patterns that cause pain and prevent the ability to stretch the underlying muscle.

Strength Training for Runners
What its for:
When you want to be able to run up that steep hill, run faster, or sprint at the end of the race.  Stronger muscle throughout the body prevent compensating with weaker muscles and therefore prevent the most common injuries ... including falling!


Yes, you can fit it in your schedule! 

• Add in a few exercises pre or post run as part of a warm up or cool down.  
• Dedicate 20-30 minutes on the days you do shorter runs. 
• Plan for a longer workout (45-60 minutes) on a day you are not running.

10 Easy Ways You Can Detox Everyday Without Extremes!

Feeling sluggish or out of sync? Having skin problems, aches and pains, or digestive problems? Straying from your healthier habits lately? Having trouble kicking off your weight loss? It might be time for a cleanse.

Cleanse? I shower…isn’t that enough?

Unfortunately not, with thousands of chemicals now being used in food processing, preservation, and storage, as well as commercially in household and personal care products exposure to environmental toxins is virtually unavoidable. It is more important now than ever to put some protection in place. Here at Fusion we offer seasonal cleanses to help people experience detoxing from an accumulation of bad food habits throughout the year. Seasonal cleanses are great and we highly recommend them, however it is also important to cleanse the body on a regular basis. You can detox everyday by taking some simple actions that will result in big changes. Keep reading on to find out 10 amazing and simple steps to shed unwanted pounds, get healthier looking skin and feel energized throughout your day…

What is a cleanse?

Cleanses and detoxes have been practiced for centuries by many cultures around the world, including Ayurvedic and Chinese medicine systems. Detoxification is about resting, cleaning and nourishing the body from the inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health.

Before I Give You The 10 Steps, Where do you begin?

First, lighten up your toxin load. Cut back on alcohol, coffee, cigarettes, refined sugars and hydrogenated fats, all of which act as toxins in the body and are obstacles to your healing process. Also, minimize use of chemical-based household cleaners and personal health care products. (cleansers, shampoos, deodorants, toothpastes), and substitute with natural alternatives. These things may not seem harmful in the moment, but over time they have a huge impact on your health.

Another deterrent to good health is stress, stress which triggers your body to release stress hormones into your system. While these hormones can provide the "adrenaline rush" to win a race or meet a deadline, in large amounts they create toxins and slow down detoxification enzymes in the liver. So it's a good idea to detox stressful life situations along with detoxifying your body. Try Yoga, Mediation, taking a walk outside and other simple and effective slowing down tools. When's the last time you just sat outside in nature and didn't have an agenda?, Took a walk just to wander and not to get somewhere? These are good things to bring into your life. Our minds really need to take a chill pill more than we think!

How does detoxification work?

Basically, detoxification means cleaning the blood. It does this mainly by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymph and skin. However, when this system is compromised, impurities aren't properly filtered and every cell in the body is adversely affected. 

10 Easy To Follow Steps To Cleanse Everyday! 

1. Avoid processed foods, refined sugars and alcohol as much as possible!!!!!!!!!!!! (I can’t stress this enough)
2. Add lemon to water to aid digestion. (Drink 1-2 glasses of water in morning before your breakfast with lemon for best results.
3.  Chew food well to aid digestion, which helps put less stress on the kidneys and liver. (slooooooow down when you eat basically)
4. Cleanse and protect the liver by drinking green tea and taking herbs like dandelion root, burdock and milk thistle. (detox teas sold at most supermarkets contain these gentle herbs in them) 
5. Get regular massages. (This helps to move toxins out of the body by physically pushing them through and out of the muscles)
6.  Cranberry juice detox cocktail. Mix 2 tbsp plain, unsweetened cranberry juice with 1tsb green powder (chlorophyll powder like spirullina, chlorella or wheatgrass. Combine with 1 cup of spring water for a drink you can have any time throughout your day. (For a great morning beverage add some psyllium husk fiber to get things moving)
7. Consume fresh vegetable juices as much as possible!!!! (There is nothing quite like the nutrients your body can soak right up from a veggie juice, stick to the more green vegetable based ones with minimal fruit added)
8. Take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins.
9. Sweat in a sauna or head out for some physical exercise so your body can eliminate wastes through perspiration.
10.  Dry brush or scrub your skin in the shower every day (Your skin is the largest organ on your body, scrubbing it will allow open up the pores and let go of any clogging that has occurred)

Antioxidant Rich Foods 

Fruits

Berries-- Cherry, blackberry, strawberry, raspberry, crowberry, blueberry,      bilberry/wild blueberry, goji berry, black currant, mulberry, pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit, guava, lemons, limes.

Vegetables

Kale, dandelion greens, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets.

Legumes 

Broad beans, pinto beans, soybeans.

Nuts and seeds

Pecans, walnuts, hazelnuts, ground nut or peanuts, sunflower seeds.

Other foods

Raw/ dark chocolate 70% or higher

4 Keys to Healthy Running

Have you gotten shin splints when you run?
Do you think zero lift shoes will give you better form?
Does running feel like a huge labor?
Do your running shoes wear a lot in the heel?
Do pains and injuries come every time you train for a race? 

Don't worry most of us would say yes to some of these questions and really how many of us are confident that we run properly?  How could we be, nobody ever really taught us to run.  It is as if society were telling us that running is as natural as swallowing or breathing and doesn't need instruction.  The underlying belief that holds many people back from running is that some people are just built to run and some aren't.  While some bodies and current conditions lend themselves to much faster running, this assumption is simply not the case.

This article and accompanying detailed video is going to quickly and easily show you how you can diagnose inefficient or harmful running form and transform yourself into a lifelong, efficient, safe, effortless runner.

You will only need to remember the following 4 words:

1. LENGTH
   The length here does not mean stride length, in fact it is more efficient and safe to have a shorter, more relaxed stride length.  We mean finding length in your posture so that your body is in its strongest alignment throughout to both take the impact properly and focus muscular energies on the running movement. 
2. LEAN
   Lean from the ankle point like a ski jumper, not from the hips, and you will automatically move forward via gravity.  This is using gravity to our advantage vs having to push our heavy body forward.  Think of it as rolling down the road, very efficient, you just need to get it moving by leaning.
3. LIFT & LOWER
   Often times we shuffle along low to the road, pushing our body forward or reaching our legs out in front of us, essentially catching ourselves.  If we have length and lean, then we just need to give enough lift with our strong hip flexor muscles and lower them back down directly underneath of us, like marching, and we will be running with less impact and effort.
4. RELAX
   For any sport we don't want our body and mind to be under strong tension, it is wasting energy and restricting our natural flow.  If you relax your face then most of your body will relax particularly the shoulders and arms so smile.  Other specific areas to remember to relax are our ankles/calves, which you can shake out from time to time.

Below is a training video breaking down the 4 keys, showing poor and good form and some simple practice movements to experience this style of running.  For a more detailed book and audio recordings on this method of running I highly recommend Chi Running.

WISE Fitness – February 4-5th

Train like a pro and get to the next level

WISE Fitness is part of our Weekend Intensive SEminar series created to quickly advance the knowledge, skills, experience and wisdom of our clients or anyone interested in attending this deep dive into the philosophy, science, and techniques behind our integrated Heart.Muscle.Mind system including Fitness, Nutrition and Break Throughs (life success). 

·    Stuck in a rut or needing a kick-start towards your fitness goals?

·   Interested in learning advanced exercise techniques and methods?

·   Want to optimize your workout performance and results?

·   Curious about being a fitness coach?

HEART.MUSCLE.MIND … is more than just a catchy tag line, find out what it’s all about.

In this seminar you will:

·      Let go of the myths and the unproven methods that are holding you back.

·      Understand the science behind the Heart.Muscle.Mind philosophy and 3 Phase Cycle
·      Get the critical recipe for fat loss
·      Learn proper running, strength, suspension and yoga form in detail

·      Watch, do, show, and teach!  Critique your own form using on the spot video.

·      Learn what methods really work and take steps to perform at your optimal level. 

·       “Own It!” Customize the Fusion process to rapidly advance your fitness goals.

Date: February 4– 5^th

Time: 9am - 5pm

Location: Fusion Philly

Cost: $200 ($169 if by January 21^st )

Enroll in WISE Fitness, and come prepared to workout!
  

Functional Movement Screen
Each participant will be assessed in the Functional Movement Screen (FMS).  This series of 7 movement screens is currently used by professional & collegiate sports teams, the US Military, and countless Physical Therapy & Fitness companies.  The FMS will help to identify functional limitations and body asymmetries that can reduce the effectiveness of training and cause incorrect movement patterns that can lead to injury. Each participant will leave with specific set of corrective exercises to improve upon these imbalances.

Cardio Form & Technique
Cardio intervals become even more effective when speed, resistance, and effort are precisely calculated instead of randomly guessing. Learn your exact speed versus effort to get the most out of your workouts.

• Running - even professional athletes and olympic level runners have coaches. Learn proper running technique to become a faster, more efficient runner.
• Cycling -  Proper bike setup is only the first step.  Form is critical to get the most out of your workouts. 
• Rowing - Done correctly, the ERG (rower) will become your favorite and most effective piece of cardio equipment ever!  

Strength Base Movements   

Learn how to perform all the basic movement and lifts correctly with a slowed down, broken down, step by step form instruction and assessment.  You will also learn how to determine the exact weights needed to reach your strength and fitness goals.

  

Yoga Stretch & Core

You don't have to be a yogi to get a good yoga stretch! Like in the strength segment we will be breaking down all the challenging poses you might think you do correct but don't.  Upgrade your yoga stretch and get more out of it.

6 Reminders for Holiday Health & Happiness

1. Bring your mom flowers and tell your parents you appreciate them
2. Pick quality over quantity: load your plate with nutrient dense vegetables, not a mountain of empty mashed potatoes
3. Take a break from family chaos by getting outside to walk and talk instead of getting drunk
4. Slow down your meals and enjoy every piece of food fully
5. You don't have to devour it all in one sitting, spread the feast over a week by taking food home
6. Use gatherings to check-in with people more deeply instead of escaping to football or movies

Gavin's Top 15 Fitness Tips

Gavin McKay was recently interviewed on his top 15 fitness tips.
 Here’s what he had to say:

1) Find an exercise program that has structure and a timeline to follow. 


2) Try a detox or cleanse to start becoming more mindful of how food affects your mind and body.


3) Address eating habits 1 at a time versus all at once, i.e. don't make it an all or nothing situation.


4) Try some new form of exercise to get you inspired, New always motivates.


5) Navigate towards healthy fit people, it will rub off.  The same is true of unhealthy people, it rubs off.


6) Ensure your exercise is balanced including cardio, strength and flexibility.

7) Don't go it alone, do group exercise, running clubs, buddy system, etc. 


8) Find ways to be active every week, even on vacation. Biking and running is a great way to explore a city.


9) Fitness is an individual thing, trial and error to see what works best for you.


10) Don't psyche yourself out, like it is a so hard to workout regularly and eat well, it is a gift to yourself.


11) Clean out all the processed crap from your house, all of it! 


12) Stop going for fast food, use it only in a jam. 


13)  Balance your meals as much as possible with veggies, carbs, fats, and protein.


15) To burn fat but back on processed carbs and increase vegetables.

Try New Things To Get New Results

Albert Einstein defined insanity as “doing the same things over and over again and expecting different results”. This applies to many areas of our lives; staying in bad relationships, continuing to do work that isn’t suitable for us, etc. 


One of the biggest ways I see this present itself with my clients is the concept that eating the diet du jour and exercising a specific way will produce extraordinary results. In theory yes, eating the right things and exercising will produce a positive result, however only if done correctly and intelligently.

The media has pumped us up with false ideas on how attain that certain look that will make us all feel accepted and happy. They prey on our emotions and use this to suck us in. These plans mostly require you to participate in extreme regimens that are doomed to fail. DIETS DON’T WORK. Ask any real fitness/health professional. We know the design of these programs. They entice you with magical thinking, and leave you worse off than you were before. Our bodies are very complex and we must understand how they work in order to get real results. 


You can’t believe everything you hear and follow what everyone else is doing to get real results. Remember your parents telling you “I suppose that if your friend jumped off the Empire State Building, you would jump off the Empire State Building too?  Of course you wouldn't, right? Investigate, find out the facts and take your health seriously.  Most of these diets have been around since the mid-seventies and many of them circulate anew each year. There is nothing new about fad diets. They didn't really work then and they don't really work today.  Unfortunately, there is no magic pill. 




Now that we’ve established that fad diets aren’t the solution to getting your best physique, let’s talk about what is. As I said earlier doing the same thing and expecting a different result is insane. This is what often happens with people. They eat the same foods and exercise the same way and always complain about how nothing they are doing is working. A lot of times clients will tell me that they exercise 6-7 days a week and sometimes more than once a day. They believe by expending more energy (calories), they will get faster results. 


This is one of the biggest exercise myths there is: “Exercise more and eat less will lead you to your goal." Our bodies are very adaptable and that kind of routine may work for a short amount of time as an initial shock to your system, but soon enough your body will plateau and work with the stress (yes exercise is considered a stress.” Women who consume less than 1500 calories a day and men who consume less than 1800 calories, and exercise regularly are considered to be in a constant state of starvation, which causes muscle deterioration and excess fat storage.


One of the most clear and concise theories to describe the way to get results via exercise is the adaptation principle. This is one of the primary concepts you have to understand to design a successful exercise program. When you place your body under stress by working out, your body reacts with predictable physiological changes. With a proper recovery period and diet, you become more fit.


If you apply just the right amount of stress – known as overload  – your body will naturally adapt to the harder workout provided you have a period of recovery before your next workout. Over time, this is how you make progress; the delicate balance between overload, adaptation, and recovery forms the basis for your exercise progression and results.  This is why at Fusion we change your program every 4 weeks, so your body constantly has to adapt and change. We are not doing the same things over and over again.  

The same thing goes for your diet that applies to exercise.  If you have been eating the same diet, hoping that eventually it will lead you to your results, start something new today! 


The following are 3 of the most common dietary myths to change for immediate results:


·         Myth #1: If you want to lose weight, you should eat a low-carb diet.
Carbohydrates are absolutely necessary to optimal energy and health. Cutting out carbohydrates is dangerous for our systems and doesn’t allow us to thrive. Eat the right carbs for the right results. Avoid refined products (white pasta, white bread, white rice, sugar etc...) Stick to whole foods like vegetables, fruits and whole grains.


·         Myth #2: Reducing your caloric intake with low calorie diets, meal replacement bars, shakes, liquid diets will help you lose weight fast and easy.
You need to be eating the correct calories for your goals and activity level, if you are sticking to a generic number for weight loss that applies to everyone, fat chance that this will work. Your body is an expert at storing calories if something is off. Find out exactly what you need. Find out your base metabolism and get the numbers right. You can find out by Clicking Here.


·         Myth #3: Eating fat makes people fat.
This could be furthest from the truth. Fat is another essential nutrient that our bodies need for energy, in fact fat helps people lose fat. Just like carbohydrates there are certain kinds that you should avoid. These include trans fats and too much saturated fat. The fats you should embrace are monounsaturated and polyunsaturated fats (olive oil ,canola oil, nuts, seeds) Coconut oil, which is considered a saturated fat is actually different than most, in that it absorbs better and is used to burn energy. This oil is linked with weight loss.


So where have you been going wrong? Have you been sticking to false beliefs driven by the media? Or are you interpreting your friend’s results into the results you could have?  Start experimenting with new ways of thinking and acting. This is how you will produce a new result.  If you need clear and accurate direction ask a fitness/health professional. We are more than happy to guide you on your journey to a healthy and fit body. 
Remember…out with the old and in with the new!


-Juliet Burgh NASM, CHC

Close the Gap & Train Today

The difference between the bodies and fitness of coaches/fit clients and clients that haven’t achieved their goals is often times the gaps in their training and eating clean. The gap is the time between your bouts of working out, the week that can quickly turn into months if you are not careful.  Summer is the most dangerous time for falling into the gap and we all feel those traps.  Buffet barbeques, lazy beach weeks, influence of family/friends, etc. Cutting down this gap so that it is measured in days not weeks is essential to creating a true lifestyle of Heart.Muscle.Mind.  

An example that we see happen often times is people get into the program, maybe change their dietary habits a bit but after 2-3 months something in their life changes or vacation hits and they drop all the healthy routines they established.  Days become weeks, weeks become months and you lose ground you worked so hard to get.  Nothing is more demotivating than that, which becomes too much for many people and we don’t see them again.  The fact of the matter is, you’ve proven you can  make changes and progress in the past so you know you can do it again. Furthermore, it should be even easier this time since you have the experience and this time you will be mindful of falling into the gap.  This time you will progress even further.

The 2-3 month mark is the exact point when we need to bite down on our lip to be disciplined and remember all of the beliefs and benefits to living healthy.  If you successfully hold onto your healthy habits, even barely by doing just 2 workouts/week and grocery shopping, you will reach the point where it becomes programmed into you as a lifestyle with less chance of falling back.

For those that find themselves in a training gap but want to get back into it, there is more than just the law of momentum and demotivation from loss holding you back. For many people there is also guilt and social anxiety about returning to their coach and training community.  Today I want you to know that it is all in your head.  Drop the guilt story, your coaches want you back and will be happy to see you no questions asked.

Here is what you might think your coach is thinking about a return to training. 

“Hey John, haven’t seen you in while, where have ya been?  What happened?” 

He is so undisciplined, he didn’t listen to me so now he is fat and out of shape.  He is out of my favorites list.

Here is what your coach is actually thinking when you return?

“Hi John its good to see you back.  How are you?”

It is so good to see him again, I love when clients come back because it validates that my coaching and the program is an effective source of good for their life.  I wonder what is new in their life?

In the future, best not to let more than a week go by without having exercise and eating well in your life and stay mindful of the gap.

Drop everything that happened up to this point and Come Train With Us Today

Get Busy With Healthy Distractions

Stop turning to food/drink and get busy with healthy distractions

Remember when fat was an unhealthy “bad” word. Then with a bit more thoughtfulness and study we realized that in fact some fats (unsaturated) are actually very healthy for us and so we split fats into healthy essential oils and unhealthy saturated fats. Well the same is true for mental distractions.

 Healthy distractions can keep your mind busy and hence off the food or other tempting unhealthy distractions, while still serving your ultimate goals.

So is not just a matter of remaining focused as long as you can, it is also a matter of strategically choosing to be distracted for a certain amount of time doing certain healthy things.

Sometimes we are doing healthy things that are aligned with our goals, but we might not be exactly enjoying it in the moment so we look to procrastinate with distractions, healthy or not. Times like these might include: fitness training, cooking, studying, meditating, working on a project, revising your resume, planning a wedding, etc.  In these moments we think of distractions as “bad” because they pull us away from healthy things. No matter what distraction we choose, it could be considered “bad” if it isn’t ultimately helping us complete our task, however it could be considered “good” if we choose a healthy distraction “break” along the way as a reward and support for continued effort. This is a subtle differentiation with vastly different results. This is also a time for employing self-discipline, strengthening your mental focus and letting go of the desirous thoughts to be doing something easier, more exciting or comforting.  The timing and amount of the distraction determines if it is “good” or “bad”, i.e. in service of your goals or not, but the healthiness of the distraction is dependant on the quality of what you choose to do with that time. Instead of fast food or copious amounts of coffee take a 15-20 min break on something engaging and fun you feel drawn to do like finding new music, organizing/sharing photos, watching a funny show, or talking to a friend. The key is to have a set time to return to your work, but food and caffeine is too often used to make us feel better as we trudge through boring work.  Take a busy break instead and make it fun.

Other times we are overwhelmed by emotions, stress or even boredom and while we should acknowledge and deal with the thoughts and situations directly, spending too much time in your head is exhausting and counter productive.  I’ve found it most effective to balance your mind and body by alternating periods of directly addressing the current emotional issue in your life with a busying distraction to help get our mind off of the stress inducing thoughts and find some peace.

 I think we are all pretty familiar with these situations such as:

• Bored with your job
• Fighting with a family member/kid
• Relationship breakup
• Stressed about work or school deadline
• Haggard by travel
• Feeling down or self pity generally

When we are in a state of distress we tend to make unhealthy decisions for our mind and body, when we are at peace we make healthier decisions.  If we know this and can cut ourselves off before we add more unhealthy distracting behaviors on top of things then we can choose healthier distractions that not only support our fitness goals, but our success and happiness in regard to the current issue.  My personal go to distraction is exercise, because raising your heart rate is like kick starting your spirit.  There is a reason that the heart is the organ we relate to our emotions, so go for a run, walk the dog or work out in whatever way possible. Get the blood and endorphins flowing and you will not waste time and calories sitting around feeling lousy.

Here are some common unhealthy distractions to avoid because while they might give pleasure in the moment, they always make you feel as bad or worse afterwards and ultimately pull you away from your goals.  Next to those is a list of healthy distractions to navigate towards most of the time.  These become all the more important when you are trying to burn fat by dropping your caloric intake and staying consistent in your training. 

Feed your hunger, not your emotional state.

Choose your distractions wisely!

Summer! Are you where you want to be? What are you doing today?

If you are fading in your commitment/ attendance/eating or have taken a break, there is no more motivating time to be burning the fat and building the muscle with our coaches than right now.

Weather is warming, clothes are shrinking and in a shrot time we will be beaching it, are you ready?

Just keep asking yourself:

"What am I doing today to be healthy

  and meet my goals?"

I just had a salad and am off to workout.  Get inspired and get in here!

Sprinting to keep you young!

Sprinting to keep you young!


We have been touting the benefits of sprinting as one of the fastest and most effective ways to burn calories in the shortest period of time. Sprinting is more than just a great way to burn off excess calories, it is beneficial for anti-aging  and longevity.
 If you want to feel like a kid again, you have to act like a kid first. All children have the propensity to move as fast as they can. As soon as a child can crawl they have the urge to see just how fast they can go and just as soon as they're able to walk you won't find a child jogging, it is innate for them to run as fast as their bodies will allow. As we approach adult hood we become slow moving;  bogged down with responsibilities and obligations. The less you move the body starts to deteriorate and  the faster you age. We literally start to lose the pep in our step. If you really want to get back your youthful vitality, you should try making sprinting part of your routine again.


Benefits of sprinting:
Because sprinting is an intense activity that works the entire body, it is an ideal exercise to boost HGH levels. (human growth hormone) HGH is a hormone produced by the pituitary gland, responsible for tissue growth and regeneration. Many anti-aging experts believe HGH production to be the key factor for maintaining a more youthful physique. Sprinting is a full body workout that sculpts the entire musculature. Just look at elite level sprinters and you will see athletes who have ideal physiques. Their lean and powerful bodies aren't over-muscled or out of proportion like some sports stars.

How much:
Just as little as 3 days a week can provide the benefits. Try sprinting a total of 12 minutes. That can be broken up into intervals. Ex. (1 min sprint, 1 minute recovery...etc..) About a 25 minute workout. Exactly what Fusion cross-training provides in its cardio sessions. 

Holiday Work-Out Video

VIDEO: Stability & Endurance Phase

We are now in the middle of Fusion Cross-training's Stability & Endurance phase this month, but you might not know what it is exactly and why we do it.
What. Stability & Endurance training is what I consider the base of the fitness pyramid as it helps allow clients to move up the intensity of their workouts and athleticism without risking injury. We use all the same tools and some of the same exercises but in a different way. For the stability elements, working on maintaining balance and body posture while performing exercise is key and for endurance it is all about lasting a long time before fatigue so you can get through the workouts.


Why. Stability in the core, shoulders and hips is a necessary ability for all effective human movement and improves any other type of activity you are engaged in. Training for endurance is about being able to last longer at a strong rate of exersion without getting winded or shut down. Again it is base requirement for fitness but can always be imporved, from getting throug ha 1 hour workout to runnign a marathon. This works more of type I muscle fibers which are used every day and the aerobic energy system which strengthens the heart so we are capable of most exercise and work.


How. Endurance cardio or exercises are done at moderate instensity so that they can be done for several minutes or even hours. Rep ranges are higher 15+ which still feels tough as it results in total muscle fatigue. This tells our muscles to come back tougher next week.


Click on the video link to watch this month's workout routines and subscribe to Fusion Cross-training's YouTube Channel to get new workouts each month. Please comment and tell me what you think

Power Up Your Workouts

Most of you have been experiencing Fusion Cross-training's Athletic Power phase this month, but might not know what it is exactly and why we do it. What. Power training is a style of advanced, high intensity, resistance exercise that increases people’s athleticism and ability to generate force with speed.  It can be done with weights, bands, balls or just body weight as the resistance but the key is to be able to move explosively through a full range of motion with balance and speed.  Plyometrics is a form of power training which is essentially jumping in all its various forms which jacks your heart rate while fatiguing the muscles quickly.  Other examples are kettlebell swings, speed band work, sprinting up hills, etc. Why. Athletes, whether professional, amateur or recreational, use power training to prepare themselves and improve their performance in the actual game or race.  Sports performance trainers have developed power training exercises designed for almost every sport movement.  For example, in baseball this might be doing a power step acceleration to work on getting a jump start on stealing a base or a wood chopping motion to develop your core rotational power for the throwing motion.  So if you are not training for any sport in particular why do you care about adding power training to your routine?  3 reasons: 1.        Shock Your Body: if you have been doing the same basic routine for 2 months or more, your body has already adapted to the stresses you have placed it under.  You need to up the intensity or change the style of your workouts in order to keep your body’s systems progressing; power training does both.  By adding speed to your movements it changes the energy system your body uses to do the work and forces the use of more type II fast twitch muscle fibers instead of the type I fibers used in slower, high rep endurance workouts.  Essentially it hits your body in an entirely new way, creating different stresses that your systems have to adapt to, breaking through any plateaus. 2.        Burn More Calories/Fat: power training brings strength and cardio together into very taxing exercises that get the heart rate jacked.  High heart rate equals high calorie burn which helps in fat loss.  If done over a period of time it also boosts your metabolism so you are burning more calories all the time. 3.        Shorter Workouts: think about all those people on the cardio machines at the gym for hours on end, that takes a long time and gets much slower results.  If you want to get in and get out in 30-45 minutes, power training is for you.  With such big bursts of energy per exercise interval you get the same workout in less time with better results. How.  Power exercises usually last only 30 seconds or about 6-10 reps because they are so taxing on the body. Power exercises can either be done with high resistance and just a few explosive repetitions, or with low resistance and very fast repetitions. Click on the video link to watch one of my power workout routines and subscribe to Fusion Cross-training’s YouTube Channel to get new workouts each month.  Please comment and tell me what you think.

Fusion Cross-training's Power Workout 1: Legs, Shoulders, Biceps, Abs

Fusion Cross-training Power Workout 3: Full Body

Fusion Cross-training's Power Workout 2: Full Body with Speed Bands

Here is another strength workout from Fusion Cross-training's Athletic Power phase III of our 3 month training cycle. Master trainer Coach Jesse Frank leads as our trainers try to keep up with this cardio infused strength routine.