alliance-fitness-center

HOW TO READ FOOD LABELS AND MAKE SMARTER NUTRITION CHOICES

Mon, 23 Mar 2026 22:32:07 GMT

By: Megan V Carrier, MS, RD

Understanding how to read food labels is one of the simplest ways to become more aware of what you are eating. Nutrition labels can look complicated at first, but once you know what to focus on, they become a helpful tool for making informed food choices.

The goal of reading food labels is not to label foods as “good” or “bad.” Instead, it helps you understand how different foods fit into your overall nutrition habits.

Start With the Serving Size

The first thing to check on any nutrition label is the serving size and the number of servings per container. Many people assume a package is a single portion, but that is often not the case. Everything listed on the label, including calories and nutrients, is based on one serving, not the entire package. Understanding this helps you get a more accurate picture of what you are actually consuming.

Food Labels

Calories and Macronutrients

Calories on a nutrition label represent the amount of energy in one serving of that food. These calories come from the three main macronutrients: carbohydrates, protein, and fat. Carbohydrates and protein contain four calories per gram, while fat contains nine calories per gram. Because of this, foods higher in fat tend to have more calories per serving.

Understanding Fat, Carbohydrates, and Protein

Fat, carbohydrates, and protein are the main nutrients your body uses for energy and recovery. Fat should not automatically be avoided, as certain fats support heart health and overall function. Carbohydrates include sugars, starches, and fiber, and fiber plays an important role in digestion and overall health. Protein helps support muscle repair and recovery, especially for people who exercise regularly.

Pay Attention to Sodium

Sodium is another important number to check, especially in packaged foods. Many processed foods contain high levels of sodium, which can add up quickly throughout the day. The American Heart Association recommends keeping sodium intake around 2,300 milligrams per day for most adults, with lower recommendations for individuals with certain health conditions.

Food Labels Help You Make Informed Choices

Learning how to read nutrition labels can help you better understand what is in the foods you eat and how they support your health and fitness goals. Instead of focusing on strict rules, use food labels as a tool to build awareness and create balanced eating habits.

If you are looking for more personalized guidance, Alliance Fitness Center offers nutrition coaching to help you build sustainable habits that support your health, training, and lifestyle.

CARDIO TRAINING 101: WHAT IT REALLY IS (AND HOW TO USE IT WELL)

Mon, 16 Feb 2026 17:26:50 GMT

When most people hear the word cardio, they picture long treadmill runs, exhausting bootcamp workouts, or anything that leaves them dripping in sweat. But real cardiovascular training is much more intentional than that. When done properly, it improves your heart health, endurance, recovery, and overall performance — without needing to feel like punishment.

At its core, cardio is continuous or cyclical movement that uses large muscle groups at low to high intensities for a sustained period of time. Walking, running, cycling, swimming, and many sports all qualify. The common thread isn’t how tired you feel — it’s that your body is moving repeatedly and rhythmically for an extended duration.

One of the biggest misconceptions we see is the idea that anything that raises your heart rate counts as cardio. Your heart rate can spike from stress, caffeine, heat, anxiety, or even standing up too quickly. That doesn’t mean you’re training your cardiovascular system. Even strength training can elevate your heart rate, but true cardio involves sustained movement that challenges your heart and lungs over time.

Understanding intensity is what separates random workouts from purposeful training. Lower-intensity cardio, like a long walk or easy bike ride, builds your aerobic base and improves heart efficiency. Moderate intensity efforts improve endurance and overall conditioning. Higher-intensity intervals, like sprints or hard rowing efforts, develop power and increase your heart’s output. The most effective programs use all three — not just one.

At AFC, we emphasize training with intention. That’s why we incorporate heart rate monitoring through MyZone. Knowing your heart rate zones removes the guesswork. It helps you understand when you’re truly working aerobically, when you’re pushing into higher intensities, and when you need to pull back. It also helps prevent the common mistake of going too hard every single day.

When structured correctly, cardio training strengthens your heart and lungs, increases energy levels, improves recovery between workouts, and even supports cognitive function and mood. It reduces the risk of chronic diseases like heart disease and diabetes, and it builds a more resilient body overall.

We don’t believe in endless, mindless cardio at AFC. We believe in purposeful movement. We believe cardio and strength training should complement each other. And we believe progress comes from training smarter — not just harder.

Cardio isn’t about exhaustion. It’s about building capacity. And when paired with strength training, it becomes one of the most powerful tools you have for long-term health and performance.

For more information, watch the full presentation on cardio by clicking the link below!

https://coachcollinc4hp.notion.site/Cardio-101-Presentation-1c1abe3f1b4f802bb872e5c78b0ace2c

A PARENT'S GUIDE TO RAISING A RESILIENT ATHLETE

Thu, 15 Jan 2026 19:24:15 GMT

~From a former athlete who now coaches and mentors youth athletes

I will preface this with saying I do not myself have kids. However, as a former athlete who felt his sole purpose growing up was to be the best athlete in the world, and now a strength coach who works with youth and D1 college athletes who are also burdened with that same feeling, I feel that I have accumulated a good amount of knowledge and insight into the minds of these athletes and things they may go through. Yes, times have changed since that was me, however I see so much of myself in a lot of these young athletes and I believe that is a big reason why I am able to connect with them. I receive parental questions quite often about whether their kids are doing enough, doing too much, or are somewhere in between, and I find that my responses are often similar. You can take this information with a grain of salt, or if you realize you or your child relate to anything and you do take something valuable from it, reach out to me and let’s discuss it more.

Below I have listed a table of factors that your child athlete may or may not (but probably will) experience at any given time during their youth athletic years and maturation. I am in no way telling you how you should be parenting your kids; this is simply information I feel can be helpful in navigating this time in your athlete’s life.

INFLUENCES:

SLEEP

AFFECTS

Most young athletes that I have worked with, especially females, do NOT get enough sleep every night. It may be because they were up late doom scrolling Instagram, or were studying til midnight because it was the first chance they had after school and school and travel practices. Oh, and don’t forget the time needed for socializing with family/friends and other commitments that take up time in a day.

RESOLUTION

You need to plan and create a routine that provides them positive results. That’s positive results both in their school and sports performance, and in their physical and mental health. Through trial and error, it is vital to figure out a system that works for them. That means finding that ideal time they need to go to bed every night to get 7-9 hours, and being consistent with it, in order to perform at their best the following day. As most of us adults know, no one can perform well on a poor night’s sleep, especially when you have a full day ahead of school work and sports.

NUTRITION

AFFECTS

The majority of healthy youth athletes can get away with eating a 70/30 diet; that’s 70% whole foods and 30% crap. Most have a high enough metabolism that snacking and eating Chipotle here and there isn’t going to be harmful to their health or their performance. There is always room to do better however. And it comes in the form of eating MORE meals, and better meal TIMING. If I had a nickel for every time a female athlete has told me at 3 o’clock in the afternoon they’ve only had a handful of strawberries and bagel to eat that day.

RESOLUTION

There needs to be more effort put into eating whole foods more often throughout the day (obviously they can only eat so often during the school day). Proteins (chicken, turkey, beef, fish) for recovery, carbohydrates (rices, potatoes, fruit/vegetables) and healthy fats (olive/coconut/macadamia oils, avocado, peanut/almond butter) for fuel. Wake up with enough time to eat a balanced breakfast (fuel for the morning), pack a balanced lunch (fuel for the afternoon), and eat a balanced dinner with some high protein snacks in between. Simple healthier snack options include products like Chomps beef sticks, fruits and veggies, nuts, and healthy protein shake/bar options.

SOCIAL MEDIA

AFFECTS

Social media. The good, the bad, and the ugly. It can be such a phenomenal tool for educating and uplifting others, but so often we see it used for the opposite- bringing others down, or criticizing strangers. Finding the right accounts to follow can either make or break a mood for the rest of the day. Are we following these accounts to better ourselves and gain motivation? Or are we following them because we are jealous of their “perfect life”, that of which is probably mostly fake and staged. Comparison is the thief of joy.

RESOLUTION

Monitoring (to a degree) what and who your kids are following can be a good way to make sure they aren’t tuning in to the wrong content. A good way to do this could be to once in a while ask, “what’s the cool trend on Tik Tok or Instagram right now?”. Most of us also probably fall into the doom scroll late at night either before we go to bed or once we get into bed. Replacing these behaviors with something healthier like reading a book or even falling asleep to the TV can inherently promote a healthier nights sleep and allow for greater recovery.

SCHOOL WORK

AFFECTS

When will I have time to study for my test? How am I going to get this essay done with games and practices in the next few days? These are probably thoughts your child is having on a weekly basis. How can they find the proper time to prepare for and get their school work done with having so much time committed to school and/or travel sports?

RESOLUTION

Coming back to that idea of finding the balance and daily structure that works for them, determining what time of day (that is available between school and sport) is important for being able to complete their school work with a clear mind. If it is coming at the expense of sleep, it may not be the best structure. Help them schedule these hours into their daily schedules so that they know what time they have for it in advance. This can provide some relief to the mental burden.

SPORT

AFFECTS

Sport is mental just as much as it is physical. The preparation that a committed athlete puts into being their best takes a lot of energy. It will undoubtedly even be draining at times. Especially during those recruiting months. Always wanting to be out on the field even when it is not required of them. And while it may not be what some of you want to hear, some athletes feel they are only in school so that they can play their sport (they’ll later realize this was not the case).

RESOLUTION

While we all want our athletes to be able to do their sport for the long run at a high level, doing too much of one thing at once can have a negative effect on them and can even deter them from wanting to continue playing. This is why it is recommended for young athletes to play a variety of sports and not specialize in one sport, year round, too early on. It is okay to lean one way more than another, however for athletic development, we want to expose our bodies to as much variability as possible. Again, finding the right balance for your athlete between all of their commitments is vital to ensuring they don’t burn out too quick too early. Oh, and having a conversation with them that youth sports aren’t their whole identity. Because if and when they lose that, as I did, it can be earth shattering.

STRENGTH/SPEED TRAINING

AFFECTS

Strength and to an extent, speed training, are important tools for athletes to utilize while still developing as humans. Not only will strength improvements contribute to injury mitigation and performance enhancement, a proper and safe training program (through a qualified AND educated professional-and by educated I don’t necessarily mean a degree, I’m talking someone who stays up to date with current research and protocols) promotes discipline and other behaviors that can be used to living a healthy lifestyle forever.

RESOLUTION

Doing it. Year round. 2-3 times per week for 30-60 minutes. When your athlete is in-season, 30 minute sessions are a useful tool. If they are NOT getting much playing time, then we can continue utilizing one hour sessions, training hard, to continue progressing them further. There is no harm in continuing to train strength and speed capacities during the competitive season, given that they are done at a controlled volume and load for the athlete (coming back to that “educated” professional).

RECOVERY

AFFECTS

All of the above factors contribute to the degree an athlete can recover.

RESOLUTION

If we are not making the best use of our time, eating and hydrating appropriately, following positive influences on social media, or sleeping enough hours each night, our bodies are going to be out of flux and not able to recover as fully as needed to perform at our best. I know I’ve said this a million times now, but the best tool at our disposal as young athletes is to find a schedule that works for US and OUR needs. Not what our friends are doing.

I hope you enjoyed this reading and have been able to pull some useful tools from it to use with your athletes. As always, please feel free to reach out to me regarding your athlete and their needs, and how we can better serve them to help them maximize their time and energy.

-Jared

ARE YOU FUELING YOUR BODY PROPERLY FOR YOUR WORKOUTS?

Wed, 03 Apr 2024 01:56:31 GMT

Whether you’re already following a structured workout program or looking to get started at the gym for the first time, have you thought about how you’re going to fuel those workouts with food?

We often focus on the workout itself, but don’t think about whether we will have maximum energy to execute the workout.

The good news is that it’s not complicated.

At Alliance Fitness Center, we call it “bookending your workouts with protein and carbohydrates.”

The purpose for fueling up before your workout is to increase your performance and recovery. By eating protein and carbohydrates (via vegetables, fruits, and complex carbohydrates), you’ll provide your body with energy for your workout and help preserve muscle mass, which means faster recovery. You can choose to eat a larger meal 2-3 hours before your workout, or a smaller meal 0-60 minutes prior to your workout.

The purpose for proper food choices after your workout is to help with recovery, rehydrate your body, replenish the energy you used, and build muscle. Similarly to your pre-workout meal, it will be helpful to eat a combination mainly of protein and carbohydrates 0-2 hours after you exercise.

For clients with weight loss goals, both meals could look like the following:

Males: 2 palms of protein, 2 fists of vegetables, 1 cupped handful of fruit or complex carbohydrates, & 3 thumbs of fat
Females: 1 palm of protein, 1 fist of vegetables, 0.5 cupped handful of fruit or complex carbohydrates, & 2 thumbs of fat

Let us know if you change up your pre- and post-workout nutrition and how doing so affects your workouts.

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NOT ALL REPS ARE CREATED EQUAL: INCREASE MUSCLE GROWTH BY INCREASING YOUR STIMULATING REPS

Wed, 20 Mar 2024 06:55:43 GMT

Looking to tone up for the summer? Or, perhaps you are ready to ditch the sleeves and start building arms worth of replacing them. These goals revolve around muscle growth, or hypertrophy. Simply picking up a dumbbell and moving it from point A to B is not enough to achieve the muscle growth you seek. The exercises you choose and the way in which you do them has to challenge the muscles appropriately for them to respond and grow.

To achieve optimal muscle growth you cannot lift too heavy and you cannot lift too light (well, light weight does work under certain circumstances). There is a sweet spot how much weight you should use and how many sets and reps to use that weight with.

“Time Under Tension” is a popular saying around lifting weights, usually regarding gaining muscle. This is very good advice! But, what does it actually mean?

Mechanical tension occurs when muscles are stretched or pulled on. Yes! Stretching is a major factor in muscle growth even when the muscles can’t even move.

For movement to occur, muscle must contract. There are microscopic components within the muscle cells that “shake hands” and “pull on each other” and cause the muscle to contract. When these components (actin and myosin) pull on each other, we call that active tension. Passive tension would refer to a muscle being stretched. Muscle growth is most correlated and caused by tension, both actively and passively. The scope of this article will speak to active tension primarly.

There are thousands of little hand shakes that are possible to occur during muscle contraction. Tension in the muscle increases with the number of handshakes that are successful. Thus, if our goals are muscle growth we need to lift in ways that maximize the number of handshakes that occur during each rep and set during our workout.

It takes time to shake hands well within the muscle. The more time we give the more likely the hand shakes will occur. If we move too fast (like running or cheating on a bicep curl…) we make it very difficult for handshakes to be successful. Exercising at speed reduces the total possible percentage of these connections in our muscles thus reducing the potential for tension.

Effort is also an important factor in the number of muscular handshakes we make. If the weight is too light, we won’t use a lot of muscle to get the job done. Our bodies are incredibly efficient and will only use what is necessary to get the job done. This is why the weight we use to lift needs to be on the heavier side. “3 sets of 20 reps is good for toning/muscle growth” is an incomplete statement and misleading. A weight that can be lifted for 20 reps is usually very light for the individual. This will not stimulate muscle growth since the number of handshakes will decrease since the job is too easy to complete and needs less hands.

The only time an exercise done with high repetitions is stimulating for muscle growth is if the exercise is done to failure. Failure essentially guarantees that the weight being used will eventually require lots of effort and lots of handshakes to occur.

However, there are some downsides to performing exercises to failure: 1) it adds lots of time to a workout, 2) there are “wasted”, non-stimulating repetitions and 3) the longer duration sets and workouts may lead to fatigue that can take many days to fully recover from and negatively influence the quality of your next session that week.

Effort is also guaranteed when we are lifting very heavy weights. Very heavy weight also force us to lift them very slowly which also supports an increased number of handshakes. Heavy lifting is the answer then!

Not quite.

Although heavy lifting does check the muscle growth boxes of A) slow movement and B) high effort, there is one problem: the heavy weights may cause us to quit when we still may have some stimulating reps left on the table! This means there is still some “time under tension” left for us to extract from the exercise.

The stimulating reps of very light weights are found at the end of the set, towards the failure point. You must go through a lot of “wasted reps” to get there though.

The stimulating reps in heavy lifting can be found immediately at the front, but it may cut our efforts off early.

Lifting with moderate weights that allow for a challenging ~6-15* repetitions provide the zone of optimal muscle growth. It is not too heavy nor too light. Stimulating and effective reps occur quickly in the set and last longer than if we were lifting with a weight too heavy and couldn’t lift more than 5 reps. There are also reduced wasted reps since the weight used is not very light.

Recommendations

If your goals are muscle growth, hypertrophy, or toning up:

Use rep ranges of approximately 6-12 reps.
Lift heavy! At the very least the final 2 reps (of your set of 6-12) should feel hard! It should feel like you can go no further very soon.
*To ensure safety while you exercise with complicated and potentially risky movements like back squatting, bench pressing, etc. A) lift with a partner and B) conclude your set a few reps shy of pure failure.
The exercise speed should be slow and controlled to ensure maximal crossbridging and tension.
2-4 sets of the exercise you choose should be plenty before you move on to the next. The goal is not to blow out your body in one day but to properly stimulate the muscles throughout the week. An example 2-Day routine is provide below for visual example. All exercises would be completed for 3 sets of 6-12 repetitions towards *SAFE FAILURE

Squat

Dumbbell Row

Dumbbell Bench

Single Leg Dead Lift

Lat Pulldown

Single Arm Cable Press

Deadlift

TRX Row

Push Ups

Landmine Shoulder Press

Split Squat

Pull Up

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WHY SHOULD MOMS STRENGTH TRAIN?

Fri, 22 Jul 2022 07:08:49 GMT

SO, WHAT’S THE DEAL WITH STRENGTH TRAINING? AND SHOULD MOMS STRENGTH TRAIN?

Personally, I’ve always been kind of a cardio queen , but recently I decided it would be a smart change of pace to start lifting and building up my lean muscle. After all, I want to be strong and confident in my abilities to do ALL THE Things at home and at the gym. We can all agree that strength training is a key component of overall health and fitness for EVERYONE! Especially for us moms.

Strength training is essential for building lean muscle, but did you know that if you don’t continue to use those muscles you will start to lose them. Lean muscle mass naturally diminishes with age. In addition to less muscle mass and to make it a bit more challenging for us ladies, our body fat percentage will increase over time. So, if you don’t do anything to replace the lean muscle you lose over time your body converts that lean muscle into fat…totally not cool, right? Strength training can help you preserve and enhance your muscle mass at any age. And that is very cool!

Strength training may enhance your quality of life and improve your ability to do everyday activities . It can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. Research tells us that women can significantly benefit from lifting weights. Yet, despite study after study, many women opt for cardio instead of weight training. In fact, lifting weights gives you the edge over belly fat, aches & pains, stress, heart disease, and cancer – and it is also a great way to make you feel empowered! Here are my top reasons why I believe strength training is SO important for moms.

#1 IT HELPS WITH STRESS.

One of the best ways to reduce stress is to be in shape. There are two parts to this; the exercise itself reduces stress. The other is that if you are fit, the effects of stress are lessened. So, exercise is a fantastic way for strong moms to fight back against stress. Stress is a contributor to just about every disease we know about. But the good news is you can do something about it!

#2 ENERGY!!!

Why should moms strength train? It gives you the energy you need to keep up with your kids. I have a 5-year-old and a 9-year-old that keep me REALLY BUSY. I’ll be honest and tell you it can be tough trying to keep up with them! Being fit gives strong moms the energy to be involved in their child’s play, activities, and lives! I can remember being a child and my mom always playing with me, and I want to give that to my sons too as they grow up.

#3 THIS IS MY FAVORITE BENEFIT!!

It sets an excellent example for your children. Childhood obesity is on the rise AND YOU MAY ASK…What is the number one way to defeat it? Be a good example yourself! Research tells us that sociological factors such as the parents’ lifestyle, nutrition, and fitness are the top factors in the health of children. So, it’s simple…if you want your child to make healthy choices that serve them well in their life, then you need to be willing to make those same healthy choices for yourself. Always leading them by example.

Why Should Mom’s Strength Train?

#4 IT LETS YOU BE THERE FOR YOUR KIDS.

Let’s face it, people who are healthy and in shape live longer! On average, individuals who worked out for at least 15 minutes a day lived 3-8 years longer than those who don’t . We all want to see those special moments in our kids’ lives, like college graduations, weddings, and grandkids. But you must get there. Strength training 3x a week can help you get there!

#5 IT SIGNIFICANTLY AIDS IN POSTPARTUM RECOVERY.

Strength training is smart training for postpartum. Studies have shown that people who build greater full body strength have an advantage in managing their intra-abdominal pressure during activity. And improved pressure management strategies may decrease your risk of developing a pelvic floor or core dysfunction or help you recover from one if you have an existing issue. Combining intentional breath work with strength training can help maintain, improve or retrain the “reflexive” action of your core and pelvic floor. They need to be strong to support your body during pregnancy and during your return to higher impact activities after the baby is born.

FINAL THOUGHTS…

Let’s get back to the question at hand, should moms strength train? Strong moms are made every day when they must make hard decisions about real-life things…health, finances, activities their kids can participate in, schedules, and even how much screentime their kids should have. Being a mom requires a lot of strength that you never imagine needing, but many find that self-care is the first step to training for whatever it is you are working towards. And strength training is a great place to start with taking care of yourself!

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SAY NO TO QUICK FIXES: 5 WAYS TO PLAY THE LONG GAME

Wed, 25 May 2022 23:59:51 GMT

SUMMER IS THE SEASON OF CRAWLING OUT OF THE DARKNESS OF WINTER AND ENJOYING THE SUNSHINE! AND IT GENERALLY INVOLVES SHORTS, TANK TOPS, BATHING SUITS, AND WISHING YOU HAD STARTED MAKING CHANGES BEFORE THE TEMPERATURE HIT 70 DEGREES.

I get it and I feel your frustration. I’ve had those same feelings of wishing I had done more, questioning why I couldn’t find the time to go for (bundled up) walks, lift weights, or prep some better-choice foods/meals. That answer might be because you have a family that keeps you busy, or because you don’t like the cold, or because of seasonal depression, or because you just felt overwhelmed by all the things you “should do” to better your health.

Well, winter is in the past and summer is here, so let’s focus on what we can start doing right now. But what that WON’T be is the quick fix. We aren’t going to starve ourselves or pop the latest diet pill or kill ourselves sweaty in the gym. Because those things aren’t healthy, sustainable, or life-enriching.

We’re going to start with something easy and the choice is yours as to what you start with…

Non-exercise-movement

Increase non-exercise movement: take your dog for a walk or add in a walk during your lunchbreak, stand at your desk, play ball with your kids, use the stairs vs the elevator, park farther away than your normal spot, etc.

Healthy-protein-water

Eat protein & veggies: fill most of your plate with protein/veggies & eat them first before adding in fruits, rices, potatoes, & pastas; don’t overeat just to finish your plate either!

Weight-lifting

Lift weights: we are losing muscle mass & bone density as we age so it’s time to fight back by lifting heavy things like dumbbells, kettlebells, cable machines, etc.

Drink-more-water

Drink more water: drink half your weight in ounces of water per day, especially as it gets warmer out; electrolytes are also very important if you sweat a lot.
Sleep more: you’re probably not getting enough & rest is important for body recovery & lowering cortisol levels; even an extra 15 minutes will help!

Pick ONE of those tasks and work on it for 1-2 weeks before either progressing that one or adding in a second one. Trust me, you’re busy enough with all your summer activities that I want you to be successful with one change at a time.

If you read all that and you still don’t know where to start, or it feels confusing, or motivation is hard to come by… reach out to us at AFC . We’ll be able to point you in the right direction to start playing the long game to see health improvements that will last well beyond a 21 Day Fix.

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ACTIVE STRENGTH TRAINING VS STRESS EXPOSURE

Wed, 02 Feb 2022 00:51:51 GMT

ACTIVE STRENGTH TRAINING OR STRESS EXPOSURE CAN ENHANCE OR OVERDO A TISSUE, IT DEPENDS ON THE DOSE. AND THE APPROPRIATE DOSE WILL VARY DEPENDING UPON THE TISSUE, JOINT POSITION, VOLUME, ETC.

For example, if I want a tissue to get better at producing force, it has to be in a position to do so. Think about an elbow bent at 90 degrees. The elbow can easily work in both ways. Now, hyperextend that elbow and ask it to work. It becomes more difficult/impossible depending upon the leverage the muscles have to do work.

I can still load that hyperextending elbow (that can’t actively do work) and it/the tissue will still experience stress. This is stress exposure. (Perhaps think “passive strength”, simply an improvement in the quality of the material and not what the material can do…)

Joint Position where the muscle can work.

The muscle is experiencing the stress of the dumbbell and can actively fight back because of the elbow bend.

Joint position where muscle CAN’T work (well).

The muscle is still experiencing stress but can’t really do anything about it.

Both can have adaptive or maladaptive effects but both have different good and bad doses. It depends on what you want out of the training and stress.

This was the finger question: what is happening when our finger joints get hyperextended? They lose the leverage to actively work but they still see stress. This is necessary for those positions we find ourselves on the wall like full crimps, etc. but they come at a higher cost because of the joint position and inability to actively produce force.

Joint Position where the muscle can work.

The fingers slightly flexed (bent) position allows the muscles to really pull and actively work.

Joint position where muscle CAN’T work (well).

Speaking to the fingertip joint (the DIP Joint) it is hyperextended, you can see the wrinkles just before my fingernail. This position doesn’t allow for that part of the finger to actively work. It is just experiencing the stress but can’t do anything to fight back.

A more force-producing position may be an open hand position where the joints are more flexed, etc.

Neither is “good or bad”. But, each has a different reason and appropriate amount of use that makes sense. A general answer would be to probably spend the majority of your time in strength training land with the joint positions that can actively work. Then, micro dose the stress exposure when appropriate. You NEED to do it, but it is also easier to overdo.

If you would like more info, please feel free to contact us today , and don’t forget to follow us!

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A VARIETY OF GROUP FITNESS CLASSES – SOMETHING FOR EVERYONE’S STYLE!

Tue, 02 Mar 2021 01:31:36 GMT

WHEN IT COMES TO FITNESS, WORKING OUT IN A GROUP SETTING CAN BOOST MOTIVATION AND GET YOU EXCITED TO EXERCISE!

Are you ready to take the challenge? Alliance has plenty of options to keep you in shape while perfecting your form & of course, having tons of FUN! So, let’s chat about group fitness classes!

My favorite class is Strong… why do you ask? Well, because it makes me feel strong! I am proud to say I can stack my arms with groceries and unload in only 2 trips from the car (lots of groceries, a family of 5!), many thanks to lifting the heavy weights at the gym! And the added benefits such as gaining bone density, maintaining a healthy weight (or helping with weight loss), and boosting metabolism are all major pros to Strong class.

My second favorite is Strike because it’s a great stress reliever! And shhhh, I won’t tell anyone who you are imagining on that bag when you throw that power cross! Strike combines high-intensity interval training with boxing techniques, so you can get in shape while learning a skill with elements of speed, balance, endurance & strength.

And of course, there is Shred! I’ll be honest, even as an instructor of these group fitness classes, Shred sometimes scares me, but it feels so good to sweat it out! I like to add this to my routine about 2x a week where I get my heart rate up, interval-style! Our Shred is styled like a high-intensity interval training, cardiovascular exercise strategy where we alternate short periods of intense anaerobic exercise with less-intense recovery periods. It will push you to work harder than you thought possible and you will feel so accomplished by the end of class.

Ahhh, and then there’s Kinstretch! We often joke that the word “stretch” shouldn’t be included in the name because this class is much more than “just stretching.” It is a joint-focused class designed to develop maximum body control, flexibility & useable ranges of motion. Kinstretch will work you in crazy ways you wouldn’t expect, but there’s also something about being able to keep my mobility as I age that makes me love it… maybe dreaming of moving like JLO and Shakira at last year’s Super Bowl because those hips don’t lie!

Which class sounds the best to you? Check out our schedule & sign up today!

If you’re new to AFC , your first class is on us! Just contact us for more info and we’ll get you all set.

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THE “USE IT OR LOSE IT” PRINCIPLE AND HOW IT ASSISTS WITH INJURY PREVENTION

Wed, 17 Feb 2021 01:41:04 GMT

IF YOU ARE SOMEONE THAT EXERCISES REGULARLY, THEN YOU KNOW HOW IMPORTANT IT IS TO KEEP UP WITH YOUR WORKOUTS TO MAINTAIN THE STRENGTH AND PROGRESS YOU HAVE MADE.

What is equally important, if not more important, is maintaining your joint health and joint range of motion. Our bodies are in a constant state of “use it or lose it” which applies to our mobility in addition to our strength in order to assist injury prevention.

Every joint in our body can move in various positions. The only way to maintain mobility in our joints is by taking the time to move our body through those positions daily/weekly. As we age, the speed at which we can lose range of motion increases. If you lose mobility in your joints but continue to do the same exercises you have always done, you will start to experience aches and pains that can turn into serious injuries over time. By understanding what range of motion your joints currently have, you can get a better understanding of what exercises are safe to complete and what exercises to avoid to prevent injuries.

Using your shoulder as an example, it is a joint with both rotational and linear capabilities. You can move your shoulder into flexion, extension, abduction, adduction, internal rotation, and external rotation (see photo for reference of term definitions). Because of the biology of the shoulder, if you start to lose mobility in your rotational capacities (internal and external rotation), it will inevitably affect your linear movements (flexion and extension).

The “Use It or Lose It” Principle and How It Assists with Injury Prevention

Exercising is helpful for keeping your joints moving, however, most gym exercises only move our bodies in flexion and extension and the other movements in our joints get neglected. A frontal raise, for example, is helpful for maintaining flexion and extension but it will not help you maintain internal or external range of motion. Therefore, it’s important that we place as much emphasis on mobility training as we do strength training and cardiovascular training in order to stay healthy, pain-free, and injury-free.

The “Use It or Lose It” Principle and How It Assists with Injury Prevention

What makes AFC unique is our educated team of trainers. We take this principle very seriously and make mobility and joint health a top priority during personal training sessions. We also offer head-to-toe joint assessments where we assess the range of motion in every joint in the body. Our goal is to help you understand how your body moves, what is safe to do with your current mobility, and how to improve the range of motion in joints that need it. This is a necessity when dealing with injury prevention.

Comment below with your thoughts on your mobility. Do you feel you could use more mobility?

The “Use It or Lose It” Principle and How It Assists with Injury Prevention

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BALANCING THE WIDE HIGHWAYS OF THE HEART WITH THE NARROWER ONES

Tue, 02 Feb 2021 02:12:18 GMT

YOU ARE MORE LIKELY TO DIE OF SOMETHING HEART-RELATED THAN YOU ARE STRENGTH OR FLEXIBILITY-RELATED.

Coronary heart disease is killing a quarter of us and that’s a problem. (1)

Cardio falls into two general categories:

Long, slow at medium intensity
Short, fast at high intensity

What’s the difference and what should you be doing? Let’s discuss…

Balancing the Wide Highways of the Heart with the Narrower Ones

Your body’s arteries are like highways. They can be wide, 6-lane highways that accommodate many cars at a time (eccentric hypertrophy) or they can resemble narrower 2-lane highways where cars would have to drive faster in order to transport the same number of vehicles an equal distance (concentric hypertrophy).

The heart’s left ventricular cavity can get stretched out and pass more blood per stroke (eccentric) or it can thicken and strengthen its walls and push blood out faster and harder (concentric).

Eccentric heart training is associated with long, slow, medium cardio . Concentric heart training is associated with the short, fast, intense versions, like sprints, and exercise that isn’t as cardiovascular, like pure strength training. Many studies show that both forms of cardio are great for improving health markers such as increased fat loss, reduced blood pressure, and increased VO2 Max. (2, 3, 4).

There is a catch: the short, fast, intense stuff is… intense . And if you are truly doing it intensely, it is too hard on the system to repeat often in the week. High-intensity forms of cardio usually require greater physical pre-requisites to do safely as well. If that is your only form of cardio, you are more likely to burn out, which is a drop inconsistency and perhaps an inhibitor of results.

Also, if the intense stuff is all you do or you do no cardio at all because it “eats away your muscle,” then your main muscle (the heart) will slowly suffer. If the heart receives a majority of concentric hypertrophy stimuli, which stiffens and thickens the heart, it may not have the flexibility needed to handle potential internal pressure long term. You might even argue that characteristics found in heart failure patients share some traits with a purely strength-trained heart with its stiff and thickened nature.

We all need some medium-intensity work to help change our heart in ways to make life easier on it and to reduce the overall physical stress that is coming into our bodies long term. This allows you to train at high intensities more often and more efficiently because your body is not overworked. And you definitely can’t skip cardio because that’s like just handing yourself over to coronary heart disease.

Give yourself some love for the long-term and do some balanced heart things often.

Balancing the Wide Highways of the Heart with the Narrower Ones

References

CDC, NCHS. Underlying Cause of Death 1999-2013 on CDC WONDER Online Database , released 2015. Data are from the Multiple Cause of Death Files, 1999-2013, as compiled from data provided by the 57 vital statistics jurisdictions through the Vital Statistics Cooperative Program. Accessed Feb. 3, 2015.
Ramos, J.S., Dalleck, L.C., Tjonna, A.E. et al. Sports Med (2015) 45: 679. https://doi.org/10.1007/s40279-015-0321-z
Maillard, F., Pereira, B. & Boisseau, N. Sports Med (2018) 48: 269. https://doi.org/10.1007/s40279-017-0807-y
Scribbans, Trisha D et al. “The Effect of Training Intensity on VO2max in Young Healthy Adults: A Meta-Regression and Meta-Analysis.” International journal of exercise science vol. 9,2 230-247. 1 Apr. 2016

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HEALTHY WEIGHT WEEK – YOUR LAUNCHING PAD TO A HEALTHIER, FITTER 2021!

Tue, 19 Jan 2021 02:18:50 GMT

HEALTHY WEIGHT WEEK (JANUARY 17TH-23RD) SERVES AS AN ANNUAL OBSERVANCE TO KICK OFF HEALTHY EATING HABITS AS A WAY OF LIFE INSTEAD OF DIETING TO LOSE WEIGHT.

One week is rarely enough time to establish any permanent changes but it is a great launching point to start a new journey of better choices.

The best way to start a healthy habit is to determine a potential change that excites you. When you think of a stereotypical checklist of healthy living, what comes to mind? You probably think of things like eating more fruits and veggies, working out, drinking more water, etc. Which healthy action pulls you in, excites you, and feels doable? If you don’t like working out, then that probably isn’t your best choice. But maybe you love broccoli and wouldn’t mind having an extra serving of your favorite veggie every day. Let’s start small and establish that as your new habit.

Healthy weight week

From here, it’s important to follow the process and take it slow. We all know Rome wasn’t built in a day so putting pressure on yourself to “lose X-pounds by X-date” can feel like an unattainable mountain off in the distance when you don’t see the scale move. A goal like that is a results-oriented goal that you don’t have 100% control over. If you focus instead on a process-driven goal , you can take one day or habit at a time, feeling successful each time you accomplish your new habit-change. Every time you eat a “little tree,” you will feel proud of yourself.

Next, don’t overwhelm yourself . Your new habit does not need to be a daily one. If the idea of eating broccoli every single day is just too much, you can sub in your second favorite veggie every other day, or you can simply pick a certain number of days per week to add broccoli to a meal. The same premise works if your initial goal is to add in 2 servings of veggies per day. If that seems overwhelming, back it off to just 1 extra serving per day.

Healthy weight week

When setting a new habit as part of a process-oriented goal, the best way to calculate your potential success is to ask yourself if you are “ready, willing, and able ” to do your new habit. Ready – Do you want to ? Willing – Are you open to now? Able – Do you have the skills, resources, and ability to?

What will your first habit change be to kick off Healthy Weight Week? If you are still struggling or unsure where to start, reach out to me, Faith Elliott, for some ideas. If you are interested in a more thorough process of nutrition coaching , I would be happy to set you up with a 1-hour assessment, where we would discuss your goals, understand your “why,” and get you going with action steps right away. Here’s to Healthy Weight Week being your launching pad towards a healthier, fitter 2021!

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OUR GROUP FITNESS COMMUNITY CAN HELP YOU WORK TOWARDS YOUR NEW YEAR’S RESOLUTIONS

Tue, 05 Jan 2021 02:23:47 GMT

AS THE NEW YEAR HAS NOW ARRIVED, YOU PROBABLY HAVE NEW GOALS IN MIND AND CHANCES ARE AT LEAST ONE OF THEM IS FITNESS RELATED.

Are you looking to begin a new fitness routine or change it up a bit? Many times, we simply do not know where to begin. If you need accountability to physically show up, variety in your workout or help with movement technique, group classes , and the fitness community at Alliance Fitness Center is the perfect match for you.

If you take any of our group fitness classes, you will quickly see the fun, friendly community – most of whom became friends because they attended AFC classes. You will meet people and make new friends just by attending classes, and they will hold you accountable to showing up and putting in the work.

Group Fitness Reading PA

Something we are proud of at Alliance Fitness Center is our variety of classes and instructors. When it comes to classes, you can hit up one of our keystone classes: a strength-mobility Kinstretch class, a slower-paced strength-based Strong class, a higher-intensity Shred class, or a powerful boxing Strike class. No class is ever the same and each of our instructors adds their own flare to their class style. And we often change it up and throw Step, TRX, or Barre onto the schedule too.

Each different type of class comes with the opportunity to learn the correct technique and form from our certified instructors. We want to make sure you are comfortable doing the exercises safely and correctly, to get the most out of class.

While you are contemplating how to execute your New Year’s resolution, focus on a process-oriented goal like attending some AFC group fitness classes. The first one is always on us!

*Safety Disclaimer: Photos were from classes held prior to the 2020 pandemic.

Group Fitness Reading PA