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Functional Fitness for a Better Everyday Life

POSTED ON December 5th  - POSTED IN blog

People nowadays are talking about functional exercise or functional fitness for a better everyday life. They have turned from heavyweight workout machines to simple exercises. Here’s what it is and how it can benefit you, too!

What is Functional Fitness?

Functional fitness training equips the body to deal with the day-to-day situations in life. Imagine going up the stairs, carrying a baby, bending over to pick up something, or swaying that golf club.

Without proper exercise, your body will not be able to perform at its peak. Workout machines may do well for strengthening specific muscles in your body. What functional fitness does is it equips your muscles to work together and not just in isolation.   

Functional Fitness Training Exercises

According to kinesthesiologist Paul Chek, “In functional fitness, most of the time, you should be standing on your own two feet and supporting your own weight when you lift anything.”

Here are a few examples of these exercises:

  • One-legged squat  
  • Bent-over row
  • Side lunge
  • Pushup
  • Bicep curl

They can be done using various equipment like resistance bands and dumbbells. You can start with simple moves until you learn to control and balance your body weight.

As you progress, you may notice improvements in your posture, daily movements, muscle strength, as well as in your performance in sports.

Is it Right for You?

Strengthening one’s core muscle groups as well as achieving optimal health are beneficial at any age. For older adults, in particular, these help them fight osteoporosis as well as symptoms of chronic diseases. And it’s what functional fitness training does.

But before diving right into any of the exercises, it is recommended that you check with your doctor first. This helps ensure that you are totally ready for it and could also help determine the actual exercises that you can work on.

For training and further assistance on Functional Fitness for a Better Everyday Life, you may contact Pavel at (417) 890-1616.

Feel free to share your thoughts about Functional Fitness for a Better Everyday Life in the comments section below. Or share this blog post with others. Thank you for visiting Czech Us Out!

Wellness Isn’t Skin Deep

POSTED ON November 30th  - POSTED IN blog

Looks can be deceiving. A person of renowned beauty could already be suffering from some sort of illness. The thing is that wellness isn’t skin deep.

What is wellness?

Aligned with the principles set by the World Health Organization, wellness is the state of being physically, mentally, and socially healthy. It is not simply the lack of infirmity.

Wellness and Good Nutrition

Staying healthy is a choice. It does not happen by accident. Every day, you have the choice to eat what you want to eat or do what you want to do.

According to long-term health specialist T. Colin Campbell…

“Good nutrition creates health in all areas of our existence. All parts are interconnected.”

Nutrition plays an important role in staying healthy. It is not enough to exercise regularly. You also need to pay close attention to the food you eat.

Unfortunately, people practice bad habits that must be changed should they want to achieve optimal health.

Essential Nutrients for the Body

In order for the body to function properly and survive in the long run, there are at least six nutrients that it needs to have. They are:

  • Carbohydrates – Boosts energy and allows for good digestion. Sources of carbohydrates include bread, fruits, and whole grains.
  • Fat – Helps absorb vitamins like vitamin A, and specific types of fat like omega-3 that are good for the heart. Healthy sources include fish, walnuts, and avocado.
  • Minerals – There are 16 essential minerals that perform a variety of functions in the body. Among which are calcium, iron, potassium, phosphorus, zinc, magnesium, and iodine.
  • Protein – Possess amino acids that help build and repair tissues. Sources of protein include dairy, beans, eggs, and low-fat meat.
  • Vitamins – Just like minerals, vitamins perform different functions. Examples are vitamin C, folate, and vitamin D.
  • Water – Regulates the different bodily functions and temperature. Can be found in all beverages and high-moisture food like the watermelon.

You see wellness isn’t skin deep. You need to maintain good nutrition and a healthy lifestyle.

Do you need help in achieving your health goals? You may contact Pavel at (417) 890-1616. He is available on weekdays from 5 a.m. to 7 p.m. and on Saturdays from 8 a.m. to 11 a.m.

What do you think about Wellness Isn’t Skin Deep? Feel free to share this blog post with others or leave us a comment below. We would love to hear from you!

The Importance of Stretching

POSTED ON November 7th  - POSTED IN blog

Contrary to popular opinion, stretching is not just for athletes. The importance of stretching on a daily basis applies to both young and old, regardless of career and status.

Dr. Joseph Alleva of NorthShore University Health System said this…

“Stretching is a very important part of improving flexibility to avoid injury in whatever particular activity you are engaging in.”

By the term flexibility, that means the range of movements that you can perform.

Hence, when your muscles are short and tight, you will not be able to exert your maximum potential in a particular activity. That is when you expose your self to various risks like muscle injuries and joint pains.

Three major categories of stretching:

  • Static stretching – Remain in a comfortable stretch position for 20 to 30 seconds. To be done slowly and steadily. Known to improve overall flexibility.
  • Ballistic stretching – A forceful stretching of the tendons and muscles. Includes jerky, bouncing movements that aims to prepare the muscles for intense activities.
  • Dynamic stretching – Mimics the movements in an activity, and aims to increase blood circulation and to warm up the muscles.

Stretching is important for a fitness program to become effective. It also enables you to perform better in your day-to-day activities whether at home, work, and anywhere else.

Apart from flexibility, it can also boost your muscle strength and lower stress.

The Right Way to Stretch

How do you know when you are doing it properly? To answer this, Dr. Alleva said, “While you’re stretching, let pain dictate what you can and cannot do. Let that be your guide.”

He cannot emphasize it any better. Your body has limitations, and stretching it beyond its capacity can do you more harm than good.

And before performing a stretch, do something light to prepare your muscles. You can walk in place or climb up and down the stairs while maintaining proper posture and breathing.

Now, over to you. Got any thoughts about The Importance of Stretching? Feel free to leave a comment below.

Better yet, share this post on The Importance of Stretching to your friends and colleagues. The Czech Us Out Gym is dedicated to your health and wellness. Call us at 417-890-1616. We would love to hear from you!

Lose 2 to 7 Pounds Per Week

POSTED ON December 4th  - POSTED IN blog

Pavel mixing up a recovery smoothieRegular exercise is very important to maintain a healthy lifestyle, but did you know nutrition is the most important aspect of losing and maintaining a healthy weight? To effectively lose body weight and fat and lose 2 to 7 pounds per week, you must not secrete the powerful hormone INSULIN. A very simple, yet effective way of losing weight is as follows:

Things NOT to Eat

  • Bread or pasta of any kind (avoid all products using white or whole wheat flour).
  • Breakfast cereals and oatmeal.
  • All fruit or vegetable juices.
  • All alcohol or sodas.
  • White starchy vegetables.
  • All kinds of sugars (Natural or artificial flavors).
  • All desserts.

Things You SHOULD Eat

  • All meats.
  • All fish.
  • All birds.
  • 100% cheeses.
  • Raw nuts and seeds.
  • All green or red vegetables.
  • All fruits (except bananas, pineapple, grapes).

To schedule an appointment at Czech Us Out to learn how you can lose 2 to 7 pounds per week and help you begin your new and improved healthy lifestyle, we encourage you to contact us or stop by the gym to learn more.

One Year of Personal Training

POSTED ON December 2nd  - POSTED IN blog

Depending on how much you take advantage of Czech Us Out, you can get up to 75% off with this one year of personal training package. When you finally come to the realization that your health and fitness is no longer just a phase, but becomes a lifestyle, is when you have reached a level of freedom you may have never known.

Pavel will share all his knowledge with you that he’s learned over the course of his illustrious career as an Olympian and track and field superstar. The personal training sessions are:

  • Unlimited for a one-time fee of $3,000 for the entire year
  • Or you can make payments and you will be charged monthly

Pavel will maintain a steady plan for you to achieve all your goals by benchmarking your progress, increasing your speed and agility, make you stronger and more confident. All your nutrition and exercise regimes will become a habit. And before you know it, you will be in the best shape of your life.

Pavel uses a simple tracking system and when you register for this package, you will receive a punch card that is kept at the gym. Each time you come in, just punch your card. You can come in once a week or six times a week … it’s up to you. To learn more contact us and schedule a time that works best for you.

24 Personal Training Sessions

POSTED ON December 2nd  - POSTED IN blog

The 24 personal training sessions package is the most common fitness training solution that Pavel offers at Czech Us Out. For only $612, you will have a former Olympian personally training you for 24 workouts.

Not only will you get in much better shape, but Pavel will be there every step of the way to make sure you are doing the right exercises, getting the right nutrition and most importantly, achieving the goals you set for yourself. He is always mixing up the training he does with a variety of fitness cycles so you will always be provided with new and challenging exercises.

Pavel uses a simple tracking system and when you register for this package, you will receive a punch card that is kept at the gym.  Each time you come in, just punch your card. You can come in once a week or six times a week … it’s up to you. To learn more contact us and schedule a time that works best for you.

1 Personal Training Session

POSTED ON December 2nd  - POSTED IN blog

For only $30, you can have Pavel work with you for one full private training session at Czech Us Out gym. Pavel will tell give you as much knowledge as he can while he works with you on your fitness objectives for the day! Come to the gym or contact us to schedule an appointment.

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