Train36ixty

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323 N Riverside Dr., Suite B
Clarksville, TN 37040
(931) 291-4257

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The Snowball Effect

February 23, 2017 By 4Admin01

We’ve all got bad habits. They can be as simple as snacking, not racking or weights, or burping after out loud. But the thing with habits is they start off as a simple action. Maybe you forget to go the gym just this once, then all of a sudden you haven’t been in a month. Well you only meant to miss that one day how’d so much time pass by? That step from one day to a whole month is what I call “the snowball effect”. We have all seen it in the cartoons where a character rolls down a snow slope and gradually the snow piles together until all of a sudden its one massive snowball. But not all habits are bad. You can also get the ball rolling in a good direction. I make it a point to always do pushups and sit-ups before bed. Not because I necessarily expect to get a huge chest and ripped abs, but because I want to develop the habit of always giving more. By doing those exercises, once, then twice, then so on and so forth I begin to do it habitually. Sometimes I even sleepwalk through them. My point is that the snowball effect can be applied to numerous different actions. Before taking that shortcut in your workout, ask yourself is it really your first time doing so? Or has it become habitual? Don’t cheat yourself by compiling bad habits. Try this. Think of 3 different actions you can do to better your fitness level repeatedly each day. It can range from doing exercises to meditation. Once you have 3 benefits in mind write them down and place them in a place you have to look, such as a sticky note on a mirror, and commit yourself to making them into good habits. You want to get that ball rolling down a positive slope, remember that before skipping your workout in consecutive weeks.

~ Navaseon Norfork, NSCA-CPT, B.S.

Filed Under: Uncategorized

4 Steps Towards Improving Your Fitness

February 23, 2017 By 4Admin01

1. Drink Water.
This is something that everyone says to do. And everyone has an opinion on how much to drink (I personally believe “a gallon a day keeps dehydration away”). No one really tells of how you
should go about distributing your water intake throughout the day but a way that can prove vital in curbing your appetite is by taking a sip before each bite of food. While there is no scientific backing of this method curbing your appetite, I have observed an easier adherent of clients to particular diets and water intake amounts when drinking at least a sip of water between each bite of food. (To meet your daily intake goal you will likely need to at various other times as well).

2. Exercise with No Music (From time to time)
An accredited strength and conditioning coach, once said he trains his athletes some days without music. He does so because if they are steady using music as their stimulus, the lack thereof may lead to reduced performance. I think the same can be perceived when observing a non-athlete. When the music is always there pushing you through those sticking points, what kind of workout will you have when you forget your buds at home or something of the nature? By exercising with no music, the brain will adhere to other stimulants which can lead to a workout being done on a “I’m not really feeling it” day (days where you’re scheduled for the gym but you’re considering calling out).

3. Meditate
Be comfortable in the body you’re in even as you improve it. Meditating allows you to stay centered while devoting time and focus to your body, your goals, and your surroundings. I once thought of meditating as completely emptying your mind but that’s far from what I mean now. When I think meditate now I think of filling my mind. Filling it with my goals and aspirations.

4. Put Things in Perspective
With relation to the “emptying” and “feeling” change I experienced in meditating, I learned to no longer try to look over or past the soreness and fatigue I experience while training. Instead I look at it for what it is. The soreness and fatigue is there, but so are the strength and hypertrophy gains. I may be about to pass out by the end of this 2 mile run but next week it’ll be easier. And even stepping away from fitness for a second, this is a principle that can applied to anything in life. “I may be broke this week, but next week I get a check and at least my bills paid.” Its looking at the silver lining as some would say. These are just a few of many workout tips that can be applied to your fitness regime. To learn more about these steps or any other that can be taken towards improving your fitness contact any one of the Train36ixty trainers. And seriously apply these tips. Small steps can bemeaningful in even the longest of journeys.

Filed Under: Uncategorized

Time Under Tension & Lean Mass Muscle Growth

October 7, 2016 By 4Admin01

One of the most frustrating things is to feel like you’re training consistently, giving maximum effort, and dieting correctly but you’ve seemed to plateau and not seeing the growth in the mirror to match your effort. It can almost make you want to give up. Well I’m going to provide you with a different training format to help prevent that from happening.

When most people think about building muscle mass, the first thing most assume is lifting max weight for short sets and repetitions. Which isn’t completely incorrect. But the negative on that is you will run the high risk of good muscle growth but high loss of muscle functionality. Not in all cases, but typically the individual you see walking around as big as a door way but struggles to do simple functional exercises and struggles with basic stretches has been training in that exact manner. So what other way is there to train to ensure muscle growth and maintain good ROM (Range of Motion) and muscle functionality.

Maximum effort and maximum weight are completely different when it comes to training. So to reach your goal in lean mass growth, the key is putting the muscle under constant tension. TUT (Time Under Tension)  refers to the amount of time you put your muscle under strain within a set. So by utilizing the FST (Fascia Strength Training) method what it does is for typically a 2-3 minute window you get that solid TUT. How this is set up is you will maintain 8-10 repetitions for 6-7 sets. Why 8-10 ? 8-10 reps is the standard reps necessary to promote muscle growth. Once you go past that number you are working toward more of leaning or toning the muscle group focused, more so than it simply gaining size. Now you’re probably wondering how much weight you should be using with so many sets and pretty moderate amount of reps. The training effort percentage you should be looking to maintain is about 70% of 1MR (Max Rep). Whichever exercise performing, figure out or estimate what you 1MR and do about 70% of that for all the sets. The main goal is to maintain that weight throughout all sets. With that said be sure that once muscle exhaustion starts to set in to not sacrifice form for weight. Do not make yourself susceptible to injury. The key that makes this format effective is your rest period. You will only take 25 second breaks between sets. Nothing less, nothing more. By doing this it brings the concept back around full circle, TUT. The short recovery helps ensure you’re training to muscle failure. While maintaining 70% 1MR the weight is heavy enough to get effective training value and 8-10 reps promotes good muscle growth you’re looking for.

Now mind, this format does not have to nor is it necessary to use for every exercise that you’re performing on that training day. Complete 2-3 exercises in your normal format whether it 5 sets of 5 repetitions or 4 sets of 8-10 repetitions, whatever it is for you . Then throw a FST in to really shock and tear that muscle group down to build it up. Then repeat for another block. Give it a try and hopefully this can be an effective addition to your training program to keep the motivation and drive high to reach your fitness goals and aspirations.

Filed Under: Uncategorized

Baby Steps

October 6, 2016 By 4Admin01

 

Who here considers his or herself a quick learner? (raises hand) It’s a thought that leads to me consistently jumping into situations where I’m in way over my head. While I am sometimes able to adjust on the fly and handle what needs to be handled, these situations lead to me asking myself, “Why didn’t I just take my time and do it step by step?” That’s a question you don’t want to ask yourself when it comes to fitness. Performing a workout or exercise that you aren’t physically prepared for can lead to injury and in some cases those injuries may be fatal. There is also a lot involved in terms of muscles used, tempo of the workout, and proper placement of the body. Before beginning a workout or exercise, ask yourself these critical questions to you know that you are fully prepared: [Read more…]

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Take on the Challenge!

October 5, 2016 By 4Admin01

There is a saying that states ‘if it does not challenge you, it does not change you’. Many times we are afraid to take on challenges because the thought of failing or thinking we are not confident enough to take on the challenges that face us. We automatically back down and settle for what does not challenge us and there is no change in our lives, therefore we remain stagnant and there is no growth. It’s like exercising, if we lift the same amount of weight and do the same routine every time we workout, there will be no growth, there will be no progress and we plateau. Then frustration kicks in followed by lost of interest and lack of self-belief. [Read more…]

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Maximizing Your Potential

August 5, 2016 By 4Admin01

maximize

Michael Jordan, Tom Brady, Derek Jeter, Serena Williams, and the list can go on. Do you think that these athletes became the greats and legends we see them as, by riding the “coattail” of being blessed with God given talent? What separates average from good, comes from a healthy balance of talent and a little work ethic. But when it comes down to transitioning from good to great, it falls on the individual’s will power and resilience. By doing this it enables you to maximize your potential and in some cases, exceed those expectations. [Read more…]

Filed Under: Uncategorized

Remaining Active (on a consistent basis)

August 4, 2016 By 4Admin01

By. Navaseon Norfork

Sometimes the idea of being in a gym can horrify an individual. The sweaty people, the loud noises, unfamiliarity with the gym setup or equipment, or possibly just the loneliness can spark anxiety or fear. Not only must the occasional fear and anxiety be overcome, we must also deal with the required scheduling, organization, and preparation that must take place before a training session. For some, this task can be daunting. All of this is doesn’t mention the fact most of us also work a 9-5 job and have everyday chores that must be attended to. With so much on one’s plate you have to ask yourself, how can I still fit in physical activity?  Well I don’t have all the answers, but I do have a few. Listed below are a few tips to help you remain active without it becoming a chore. Apply one or all of these to your daily programming and see how they benefit you. [Read more…]

Filed Under: Uncategorized

3 Tips to Prepare You for Success

July 6, 2016 By 4Admin01

We all have that one friend that has the New Year’s resolution that is same every year, “I’m going to lose weight, and start eating right,” We hear it over and over yet after 1-2 months with slight progress, they give up. You’ve probably asked yourself, how could it possibly be they seem so determined in the beginning, yet tail off of their commitment so early. Though everyone is different, the reasoning behind their lack of commitment may be as simple as not being prepared for the grind of steady exercise and dieting. Instead they hop right into whatever workout program of their choosing. Your friend isn’t alone; you see there are numerous people who skip over a critical step towards a healthier lifestyle. That step being preparation. Take a seat, grab your friend, and let’s discuss a few ways to stay comfortable and motivated in your journey to become healthier and increase your fitness. [Read more…]

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5 Tips for Lean Mass Gain

July 6, 2016 By Kelvin Bennett

Some will tell you that the only way to create mass gain is by putting on fat. Which in part is true but it is possible to have lean mass gain without becoming “fluffy” and losing all muscular definition. So how do you get big & still stay beach body ready ?

 

How to “Clean Bulk”?

Before attacking the proper and clean way to bulk. Let’s address the conflict and argument for those who believe “Dirty Bulking” is the way to putting on mass.

Simplifying for those who may not know,“Dirty Bulking” is the philosophy that eating whatever you want, with no regards to how much of it you intake, and eating whenever you please to ultimately gain size. Which is correct you will gain size but along with that you’ll gain all these other great attributes, sarcastically speaking.

You will gain large amounts of fat and by doing so increase your risk of possible heart attack(s) and other cardiovascular complications. As well as create the risk of becoming diabetic due to high sugar intake. Last but not least, lose most to all muscle definition. So save your body and life from all these high risks and issues by gaining the right way. [Read more…]

Filed Under: Uncategorized

Don’t Stop

July 6, 2016 By Kelvin Bennett

I’m a bit nervous about writing this blog right now. Bad way to lead it off too, huh?  Alright, so my name Navaseon A’Dreus Norfork (yeah you get the whole thing). As far as training goes, you can learn what you need to know about me through the “Our Trainers” tab. But who is Navaseon? If you take a look at my write-up about you’ll see it is fairly short, especially in comparison to my colleagues. That is because as far as personal training goes I’m fairly new. I’m young, by everyone’s account but my own, and still striving get a grasp on a lot of things. Right about now you’re probably guessing I’ll be writing solely about me, but that isn’t the case. I tell you this because even though I’m young, by everyone’s account but my own, I strive every day to be better than I was yesterday. I strive every minute to be better, AND YOU CAN TOO. [Read more…]

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Recent Posts

  • The Snowball Effect
  • 4 Steps Towards Improving Your Fitness
  • Time Under Tension & Lean Mass Muscle Growth
  • Baby Steps
  • Take on the Challenge!

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(931) 291-4257
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