#grandrapidsfitness

[diamonddazzlecleaning]

Great new everyone ! Master @danielgracie will be here December 5th for a seminar !! You don’t wanna miss this ! #bjj #danielgracieteam #teamcohi #mma #westmichigan #grandrapidsmichigan #puremichigan #michiganmade #renzograciebjj #brazilianjiujitsu #grkids #grandrapidsmi #grandrapidsfitness #philly #cffc #eefc #marquezstriking #grandrapidsbjj #danielgracie #bjjlifestyle #bjjmichigan #michiganbjj (at Grand Rapids, Michigan) https://www.instagram.com/p/CG25aywnaGb/?igshid=1clk44oeg4cj1

[primalaska]

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[actionrigger]

Getting old…

Posted @withrepost • @swain_performance Daily Mobility

Motion is lotion

Incorporating mobility training into your routine is a great way to challenge joint range of motion and improve control through active movements. Improve your body’s awareness and perception through mobility exercises. #mobility #mobilitytraining #mobilitywod #mobilityexercises #thoracicmobility #squatmobility #hipmobility #hipmobilitywork #strengthtraining #fitnessreels #fitness #motionislotion #mobilityflow #shouldermobility #dailymobility #grandrapidsfitness

[aafitstudio-blog]

Change. It’s in the Air.

AAFitness First Newsletter – Fall 2018 Edition

A weird word looking at it solo -Change- but not so weird that we should fear it as we do. This change can come in many forms, from changing a lifestyle or habit, changing a bit about how we treat one another, changing jobs/careers, love interests, etc. Sometimes this change is your decision, sometimes it’s mutual, and sometimes it’s out of your hands. The one thing it always is…scary.

But…it doesn’t have to be. Not always. Sometimes, the thing creating the change you are so afraid of ends up being the very thing that gives us a little kick-in-the-pants wake up call. Stuck in a job that you don’t love yet were afraid of moving on from? What can seem like a disaster at first can very well end up putting you on a path to greater things. However, you have to work for it…and want it. Nothing comes easy, and happiness usually is found in what you do, and who you do it with.

Mistakes are how we learn, little life lessons on the way to something better. Nothing wrong with that from time-to-time, so long as we continue to move forward, never back. So, I challenge you…don’t wait for something negative to force a much-needed change on you, but rather take control and actively make the change yourself. Even a small thing like changing a bad habit can ripple and have greater impacts than you can imagine down the road. Take charge, make change. You’ll be glad you did.

[aafitstudio-blog]

The More You Know...

AAFitness First Newsletter - February FAQ Edition

One month into the resolution season and hopefully we are all a part of the coveted 8-10 percent of people who actually KEEP those resolutions (We know you are, cause we hold you to them!). Summer months are still a ways out, but now is the time to get the work in to achieve the results you are looking for on the sunny, summer days. Never too late to start so if you aren’t hitting it hard now, you are running out of time…so get in here!

On that note, for Feb we are going to cover 3 of the more frequently asked questions we get from clients, so let’s get to it.

FAQ1: How many times a week do I need to workout if I want to achieve “X” results?

AAFitAnswer: As in math, you must first solve for the “X”. One workout per week is better than none, that much is clear, so don’t let life tell you that because you can’t get to the gym six times a week, that you might as well do nothing. That is an easy trap to fall into.

In general, we encourage our clients to average 2-3 times per week if they want to start seeing the results within the first few months. However, being active throughout the week and supplementing your personal training sessions with runs, walks, workouts of your own, etc is always encouraged. Just cause you can’t make it in here doesn’t let you off the hook!

Of course the variables to this are numerous, including the rest of your lifestyle (eating habits, stress, sleep, occupation, etc), so for a true personalized answer we can work that out with you on a one-on-one basis, to ensure you will get the results YOU are looking for.

FAQ2: What is the deal with the “fill-in-the-blank” diet? Is that something I should try?

AAFitAnswer: Like the above answer, a lot depends on the individual and where they fall in the fitness landscape. The simplest answer is that adopting a clean eating lifestyle is really the ultimate goal you are looking to achieve. One of the main problems with the “diet” is that the word itself implies a temporary condition; otherwise you’d just call it “eating”!

As a general rule anything that completely eliminates ____ entirely is usually one to watch out for, as the sustainability of that in the long term would be questionable. That isn’t to discount them entirely, just think of them as stepping stones to changing your habits for the long term.

Stay away from all the processed junk, excess amounts of sugar, alcohol, etc…and you will be on the right track. Of course, those are all the things we love, and we can’t forget to live a little. All things in moderation so they say…and hard work in the gym deserves rewards!

FAQ3: How much alcohol is too much? What if I just drink “fill-in-the-blank” and waters?

AAFitAnswer: No one is going to like this answer but…any amount is too much. The common practice for drinking yet justifying it by a low calorie count doesn’t account for the full equation. While calorie (and sugar) count is undoubtedly a great reason to avoid alcohol in the first place, it doesn’t factor in how the body metabolizes alcohol, or how it affects other important fitness factors like sleep, or our main concern – our clean eating habits!

As in the above answers, the common theme here is personalization and moderation. If alcohol is something you enjoy then swearing it off entirely just might not be an option for you. Try to pick a couple of months where you challenge yourself to stay away or keep it to a minimum, and use those months to really go hard for your fitness results. Maintaining a healthy body is a bit easier than fighting to get one in the first place, and remember, you should be rewarded for all your hard work!

Feel free to submit any other questions you might have (or just ask us in person), and we will include on a future post as a topic!

As always, see you in the Studio!

[aafitstudio-blog]

May State of the Union

AAFitness First Newsletter

Well, things sure are moving along quickly now aren’t they? Been a bit of a journey from the days of “old seafood factory” to where we are now, but we still have a ways to go, and that’s what I want to highlight here in May’s check-in.

First off, some business. Need to thank all of you crazy die hards for sticking it out with us as we get this thing off the ground, as we literally could NOT have made this happen without you. You are the type of people that Melissa and I love to be around, as you are all positive people, have great energy, and believe in the vision. Can’t thank you all enough. #gushfestover (for now)

As for where we are vs. where we want to be, here’s a quick bullet point list of what we are hoping to do here in the upcoming months.

Outside Improvements

This one is a bit of a no-brainer, but is a major piece that we need to address. We’ve spent most of our time fixing up the inside, now we are on to the exterior.

-         Lighting

-         Signage

-         Parking

-         Exterior “beautification”

-         Garage Door

-         Commercial glass front door

All important things that we are looking to accomplish here over the next couple of months.

Fill Equipment Gaps / Interior Finishes

We are still a few “toys” short that we’d love to have available for you, and we will be looking to add these as we continue to move along. Also, any suggestions for what you think we might be missing, or would love to have…feel free to pass our way. (if it’s not on my list of course)

-         Leg Press Machine

-         Leg Curl/Leg Extension Machine

-         Additional sets of dumbbells/kettlebells/plate weights

-         Plyo Jump Boxes

-         Additional step up risers

-         Preacher Curl

-         Medicine balls, climbing rope, calf step up, hanging ab straps, etc

-         Interior finishes: Mirrors for cable crossover wall, sound system and mic set up for classes, wi-fi, additional lighting, TVs

New Custom Classes, AAF style

Starting with the Circuit 10 strength/endurance class (that I’m rocking!), we are going to be building our own custom versions of classes that we feel you will enjoy, and that we KNOW will get you in crazy good shape. HIIT classes are on the docket next, as Melissa and I will be putting together our own spin on these 30 minute high intensity interval classes, with our own choices of music and moves to infuse them with a little personality and tailor them to our liking. We plan to have 3 levels of difficulty (that we will put to the test of course), and add additional move sets into our lineups to keep things fresh (cleans/rows/pulls can get a bit tired after all).

Also, a new core focused class and a yoga class will be phased in to our schedule sometime here in the near future, to help round out our offerings, which I will highlight in a future update (as I’m already pushing the length on this one!)

Til next time, see you in the studio.