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Strong Mind | Strong Body #1: How I Discovered My Passion for Bodybuilding

Have you ever had that one ‘aha!’ moment that changed your life? For me, that ‘aha’ moment was back in August 2016, when I trained at the USA Gym in Bridgeview, IL. Prior to this, I was already a regular gym-goer, but I did not train with a purpose. Personally, for me to be successful at something, I need to have a goal. At this point, I was already working out, but I did not have a set goal.

Identifying My Passion for Bodybuilding

Deep down, I was filling an empty void. When I wasn’t in the gym, I felt like an outsider, I put my energy towards things that didn’t matter, such as negative people and partying. In the gym, I felt safe enough to be myself; it was the only place that really matched my energy. I knew in my gut that the gym was not only my safe space, but it was my calling in life… I wasn’t sure what that was yet, but the day I trained at USA Gym changed my life. My dad and I would work out together at a local gym in our town, but one day we decided to switch it up. He asked me “Are there any bodybuilding/hardcore gyms in the area?” So, we looked online and found a gym called USA Gym nearby.

Discovering Destiny

The moment I entered the old-school bodybuilding gym, I had an internal feeling that spoke to me and said ‘You are home’. The walls were covered with famous bodybuilders stage pictures and their signatures. I saw photos of bikini competitors on the wall and I said to my dad “I am going to be on that wall”. That day, I hired a prep coach and committed to compete in May 2017. Since then, I have competed in 4 bodybuilding competitions, and qualified for nationals this summer of 2019. The more I learned about bodybuilding, the more I realized my purpose in the sport, which is that I will become a Pro Bikini Competitor and work toward winning the Miss Bikini Olympia title. I don’t know when it will happen, but I know in my heart and gut that it is my destiny.

I have participated in plenty of activities before, such as dog showing, horseback riding, karate, cross country and tennis, but nothing has fueled a fire inside me like competing. What makes this sport so unique is that it is a 24/7 commitment. Every meal, training, gallon of water, minute of sleep and pose impacts how you will place at a competition. By setting daily goals for myself toward my competition, I win every day because I stay on my plan 100%. Currently I am less than a month out for my first national show in Las Vegas and less than two months for my second national show in Pittsburgh (If I don’t turn pro). This is just the beginning and I hope that you will join me on this journey to the Olympia Stage!

About Sophia

Sophia Valbuena is a membership representative at FFC Old Town. She has been in the fitness industry for over 5 years and it has entirely changed her life. In this series, Strong Mind | Strong Body, she will cover how she got into fitness, as well as mindfulness, nutrition, motivation and time management tips. Stay tuned! In the meantime, you can follow along with her on LinkedIn here and Instagram here, as well as check out a behind-the-scenes article she wrote about her bodybuilding experience here.

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How Does KT Tape Work & What Are Its Benefits?

If you are involved in fitness in any way, you’ve probably heard of KT tape. But how does KT tape work? What is it used for? KT tape was developed by chiropractor Dr. Kenzo Kase in Japan in the 1970s. The use and popularity of the tape has risen in recent years due to the endorsements from doctors, physical therapists, and pro athletes such as NBA all-star James Harden and 3x Olympic Gold medalist Kerri Walsh Jennings.

Unlike standard athletic taping, which is rigid and locks a joint and its musculature in place, KT tape is elastic and allows the body to move through its natural range of motion. Once applied, KT tape is usually good for 3-4 days and is waterproof (so yes, you can shower!). Kinesio tape is sold commercially and most likely in your local gym (FFC carries it in the sports shop).

Please note: This blog is not medical advice and is for educational purposes only. If you have any medical concerns please be evaluated by your licensed healthcare professional.

Kinesiology Tape Benefits

Kinesio tape is used for a variety of musculoskeletal issues including, but not limited to, carpal tunnel, patella tendinopathy, lateral and medial epicondylitis, and more. Depending on the technique used to apply the tapes, several benefits can be reaped. By microscopically lifting the top layer of skin from the other layers, an increase in blood circulation and drainage by the body’s lymphatic system can be created, clearing waste and potentially decreasing edema and inflammation.

This gentle lift of the skin may also decrease the pressure on pain receptors located throughout the body to provide temporary pain relief. Kinesiology tape benefits may also include helping to facilitate underactive muscles while inhibiting overactive muscles to help create balance in chronic overused areas (such as the upper trapezius muscle). Although the tape is elastic, it does, with the right tension, provide a sense of stability and protection for joints such as at the knee and ankle.

Who Can Use KT Tape?

Kinesio tape can be used by a wide variety of people, ranging from toddlers and the average working citizen to professional athletes. Those with sensitive skin or allergies should check with their dermatologist or physician before applying the tape. If skin becomes red or irritated, immediately and carefully remove tape.

Common areas of application include:

  • Shoulders
  • Forearms
  • Wrist
  • Knee
  • Ankles

Have more questions about KT tape or want to set up a complimentary consultation? Email Joshua Jernigan at jjernigan@ffc.com!

Important note: Kinesio tape is not a cure for any orthopedic issues, it is simply a tool to help in your recovery. The real solution is getting to work and doing what you are designed to do –  move… and move often. In the gym is where long term change is made.

Post written by Joshua Jernigan, Personal Trainer FFC Oak Park.

About Joshua

Joshua received his bachelor’s of science in kinesiology and health promotion in 2018 from the University of Kentucky and has a background in orthopedics and performance, guiding elite high school, Division I and professional athletes through rehab. He also specializes in working with the aging population to deal with post-operative shoulder, knee, hip and ankle surgeries, etc. You can set up a consultation with him by emailing him at jjernigan@ffc.com!

Sources for How Does KT Tape Work & What Are Its Benefits

Drouin, Jillian L, et al. “The Effects of Kinesiotape on Athletic-Based Performance Outcomes in Healthy, Active Individuals: a Literature Synthesis.” The Journal of the Canadian Chiropractic Association, Canadian Chiropractic Association, Dec. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3845470/.

Mateo, Ashley. “What Exactly Is Kinesio Tape-And Does It Really Work?” Runner’s World, Runner’s World, 11 Mar. 2019, www.runnersworld.com/health-injuries/a23791766/kt-tape/.

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Try a Manual Treadmill: Here’s Why You Should Check Out the Woodway Curve for Strength & Endurance

Have you noticed a new piece of equipment show up to the cardio area of your club over the last few weeks? Or perhaps it’s been there for some time but you’ve yet to try it out because of its unique, spaceship-like concave design. That new piece of equipment is a manual treadmill – the Woodway Curve – an evolution to the traditional treadmill.

The Curve is not belt-driven and has no motor. It is completely self-propelled, meaning you produce all the energy to power the machine and it more closely resembles outdoor running conditions then the traditional treadmill. Because of this, the Curve is great for all fitness levels and is a great tool for weight loss, sports conditioning and interval training.

How Do You Use the Woodway Curve Treadmill?

  • Start by stepping on from the side, into the bottom of the Curve.
  • Hold on to the rails and begin to walk at a controlled pace with short strides.
  • Once you feel controlled and are comfortable, increases your speed by walking higher up the Curve with longer strides.
  • When you’re at a steady pace (such as a light jog or run), release the rails.
  • Jog or run for as long as tolerable.
  • Dismount the treadmill by grabbing the rails and moving your feet to the sides, off the belt.

Try this Sample Woodway Curve Treadmill Workout

Now that you’ve got the gist of how to use the Curve, let’s turn your training up a notch!

Here’s a workout for that can be done on the Woodway Curve manual treadmill (though this workout can also be done on any treadmill, in any running scenario).

1. Walk, jog or run 1 mile

2. Every 1/10th / .1 mile, step off the treadmill using the above procedure and perform…

  • 5 squat jumps and 5 push-ups (beginners)

– or –

  • 10 burpees (advanced)

3. Reduce distance and repetitions to suit your fitness level.

4. Note the time it takes to complete the task. Repeat once a week with the goal of matching or producing a faster time of completion.

Related: try this other quick treadmill out over your lunch break.

The Woodway Curve will add a new twist to any treadmill workout. Give this a try the next time you are in the club, in place of your normal cardio run – it’s a great way to spice up your steady-state run workout by turning it into an interval workout to target multiple energy systems. Because it’s a manual treadmill it’s also highly efficient: for the time it takes, it burns massive calories!

Please note: take your time and focus on moving safely before you add intensity to any workout. If you have any questions or concerns, please ask a personal trainer for assistance. It is our mission to help our members produce great results. We’d love to assist you in any way possible towards doing so!

About Marques

Marques is a master personal trainer at FFC East Lakeview specializing in weight loss, strength and conditioning for sports-specific activities. His mission is to help you find the path to becoming the best YOU that you can be. Want to set up a complimentary consultation with Marques? Email him at mchaplin@ffc.com! You can also check out his printable workout here – bring it with you the next time you go to the gym!

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HIIT Workouts for Beginners: Why Do HIIT & Sample Workout

FFC Gold Coast coach and personal trainer Jeremy Gorden shares some benefits of high intensity interval training, plus HIIT workouts for beginners.

You may have heard of The Faction, but you still may be trying to figure out what it is. In short, The Faction is a new type of workout at Fitness Formula Clubs that focuses on a high intensity interval training (HIIT) format. It utilizes non-conventional equipment (such as kettlebells, TRX straps, barbells, tires and sleds) and incorporates elements from MMA, boxing, Olympic weight lifting and others.

HIIT workouts for beginners - benefits and a plan to try on your own

I’ve been running classes in the Performance Training Center (PTC) at FFC Gold Coast since we started in the spring of 2016 and we’ve come a long way since. When building the program, we wanted to focus on HIIT, metabolic conditioning, and sports performance training. Over the years, we’ve learned what our members enjoy most and tried to build around those preferences. We still focus mostly on HIIT and metabolic conditioning but we’ve recently added three kettlebell classes and we’re always throwing out new class ideas we think our members will both enjoy and benefit from.

As trainers, we have the freedom to build the style of class that we personally enjoy teaching while still offering all of the benefits of full body instructional training. The benefits of HIIT workouts may have something to do with why the American College of Sports Medicine put it at the top of their list of recent fitness trends. Exercise enthusiasts everywhere are jumping on the HIIT wagon and here are a few reasons why:

  • Calorie burn and metabolic boost: A HIIT workout done properly has the potential to burn calories not only during the workout, but for up to 48 hours after the workout has been completed. Your metabolism is the process your body uses to convert food into energy. A high metabolism allows you to eat more food, which means you get to enjoy all of those guilty pleasures without the after effects.
  • Muscle gain: I structure all of my classes so that the participants are pushing their bodies to their individual limits. I encourage everyone in my classes to use as much weight as possible for the specified exercises in order to stimulate muscle growth along with calorie and fat burn.
  • Community: We’ve really striven to build a community that PTC members feel confident and comfortable being a part of over the past three years. We have every type of member involved in PTC with ages ranging from early 20s to members in their 60s turning heads with their abilities. 
  • No experience necessary: members of any skill level to be able to come to class and be confident in their abilities. All of my classes are put together so that members coming on any given day are progressing through that workout for the entire month. This allows participants to see progression in strength, skill, or both.

HIIT Workouts for Beginners: A Sample Plan to Try

Check out the sample program below for a taste of what you can expect during a Faction workout. Want to try out The Faction for yourself? Head over to this link to learn more and sign up for a free class!

90 seconds ON – 60 seconds OFF – 2 rounds; run through each station in order, then start back up at the top. 

  • Heavy sled row and push back – 20 yards
  • Kettlebell swing x 15; box jump x 3 – repeat
  • Battle rope circles x 40, rope slams x 40; burpees x 3 – repeat
  • Sand ball slam x 15, stair run with sand ball x 1 
  • Row – 21 calorie goal (gals), 27 calorie goal (guys)

Related: check out The Faction at FFC, for serious workouts on the turf, coaches that motivate & inspire and progress tracking through monthly performance testing. You’ll hate it, then you’ll love it. Find out more here.

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Strong Mind | Strong Body #2: How to Find Motivation Even When Things Get Tough

FFC Old Town membership representative Sophia shares how she overcame a pretty big obstacle in her pursuit of her goals and some tips for how to find motivation, even when things get tough.

A pivotal moment in my life arose from one of the darkest times in my life. In the late fall of 2017, I started to experience extreme pain in my spine and hips. I would try to fight against my body and workout but one day doing deadlifts, I could feel my hips lock up and I could barely move. As a competitive bodybuilding athlete, I focused solely on intense training and very little on recovery.

My lack of recovery resulted in me being out of the gym for 2 months during the winter. Personally, for me, I find it difficult to be as productive during the winter time. Since I was injured, I found it difficult to stay motivated. I wanted desperately to get back into the gym, but I was losing hope and patience to get back onto my routine. I spent several weeks in a depressed and confused state, it affected my performance in school, my relationships and how I treated myself. I thought I was a failure for not taking care of myself.

One day my dad said to me “The most successful people in the world have failed millions of times. If you don’t fail you will never grow. Wear your failure like a medal around your neck, and use it as the fuel to improve”. I thought hard about this and I sat down and opened up a fresh journal and started writing.

My vision of becoming a pro bikini competitor had not changed, it was now just a matter of developing a game plan to get back into the gym. To develop a strong body, one must have a strong mind. This means that as long as you have a clear goal in mind, a plan to get there, the right attitude, and persistence, you can achieve anything – whether that is a strong body, or landing that dream job, or changing a bad habit. Anything is possible with the right mindset.

Related: how did Sophia discover her passion for bodybuilding? Check out her post here!

How to Find Motivation: Set SMART Goals

One day in December, I opened up my journal to write down my goals for 2018. I committed to myself that I would land an internship for the summer, I would get all A’s and B’s in my classes, and that I would qualify for nationals in the fall of 2018. How to find motivation and achieve them? The first step was to commit to myself; the second step was to develop a strategic plan to execute my goals.

To achieve any goal, it is important to set a realistic time frame to complete it by. There is a difference in someone saying ‘I want to tone up for the summer’ vs ‘I want to lose 10 pounds by May 25th.’ I determined what dates I had to complete these goals by, which helped to create a sense of urgency.

Related: (SMART goal stands for ‘specific’, ‘measurable’, ‘achievable’, ‘relevant’ and ‘time-bound’ – time-bound being one of the most important factors). For more tips on how to set SMART goals, check out this post!

My plan for 2018 looked somewhat like this (I titled it ‘My Plan to Conquer 2018’).

  • Land an internship by May 11 (steps I took were to apply to at least 5 internships per week).
  • Get As and Bs in my classes by May 11 (steps I took were to review my notes before and after class, schedule monthly check-ins with my teachers, plan at least 3 weeks in advance for exams to begin studying).
  • Qualify for nationals by November 13 (steps were to, first and foremost, get my body back into the gym. I began to do yoga 3x a week, to meditate, and to stretch first thing in the morning. When I was able to start training again, I set a short-term goal to increase my weight by 5 lbs by June 10, which is when I began my cut for my competitions).

Achieving Success

I successfully achieved my educational and professional goals before the dates I had set! I believe it was because I stayed committed to all of the steps in my plan and I didn’t give up when I failed or doubted myself.

Fast forward to my competitions in November. My goal was to qualify for nationals, to do this, one must place in the top 2 in their category. My first show of the season, I did not place what I wanted. I got 9th place. I worked extremely hard for this, made sacrifices, and pushed my limits more than ever. I had my second show the following weekend. After licking my wounds, I analyzed the situation and realized that I had two options. I could pull out of the show or I could figure out what I did wrong at this show, make improvements, and try again.

The next day following the competition, I contacted one of the judges to get feedback. He told me where I lost points and what I could do in the next 5 days to place better. I entered my second peak week with every intention to perfect the improvements. The day of my second show, I had an internal feeling of calmness and happiness. I knew that no matter what happened on stage, I had already won.

I ended up placing 2nd in Open Bikini B, which qualified me for nationals. I was beyond thrilled, but not done yet. I celebrated my achievement, and reflected back to a year ago when I was at my lowest point in my life to where I had come. In less than a year, I had grown so much and achieved a goal that has gotten me closer to achieving my dream. The skills I learned in personal goal setting is something I practice daily. You can achieve anything with a strong mind.

Post written & photography provided by FFC Old Town membership representative Sophia Valbuena.

About Sophia

Sophia Valbuena is a membership representative at FFC Old Town. She has been in the fitness industry for over 5 years and it has entirely changed her life. In this series, Strong Mind | Strong Body, she will cover how she got into fitness, as well as mindfulness, nutrition, motivation and time management tips. Stay tuned!

In the meantime, you can follow along with her on LinkedIn here and Instagram here, as well as check out a behind-the-scenes article she wrote about her bodybuilding experience here.

How to find motivation and push through goals, even when things get tough
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Try This Quick Lower Body Workout

Pressed for time? Many of us struggle to fit exercise into our already busy days. Additionally, many of us think that a workout needs to be be at least 45 minutes to count. Throw that thought out the window and get your fitness in 30 minutes or less while competing against the clock! (Compound body moves, like these, also help to make your workout more efficient). Try this quick lower body workout to work your legs to the max – minimal equipment needed!

Equipment needed: Medium weight dumbbells, a mat and a body bar (for balance).

Set up your equipment and start your clock. See how many times you can get through your circuit, and challenge yourself to improve your total rounds performed on the next attempt. (And be sure that form is always your top priority)!

Warm Up

Warm up with one round of the following (30 seconds each):

  • Jogging in place
  • Alternating body weight lunges
  • Jumping jacks
  • Body weight squats

Lower Body Workout Challenge

Choose five of the following moves to rotate as many times as you can in 25 minutes.

Weighted Walking Lunges (10 reps per leg)

Walking lunge lower body workout

Walk through the lunge instead of stepping your feet back together. Make it more difficult with a dumbbell in each hand. (Perform a basic lunge if space is an issue).

Dumbbell Deadlifts (15 reps)

Dumbbell deadlift lower body workout

Start standing straight, then bend, keeping your shins vertical and your back straight, hinging just at the hips. Return to standing for one rep.

Jumping Lunges (30 seconds)

Jumping lunge lower body workout

Start in a lunge, then swing your arms to help propel yourself off the ground as you switch legs midair, landing on the opposite leg.

Ice Skaters (30 seconds)

Ice skater 1 lower body workout  Ice skater 2 lower body workout  Ice skater 3 lower body workout

Leap to your right and tap your left foot behind you, then leap to the left. For added difficulty during this lower body workout, tap your hand to the ground or keep your back leg elevated for a count before leaping to the other side.

Related: try this workout, then

Lateral Squats (10 reps per leg)

Lateral squats lower body workout

Perform a squat, step your left leg in so your feet are together, then step your right leg out to perform another squat. Repeat side to side. Make it more difficult by holding a weight in front of you.

 

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Single-leg Romanian Deadlifts with Knee Raise (15 reps)

Romanian deadlift 3  Romainian deadlift 2 lower body workout

Romanian deadlift 1 lower body workout  Romanian deadlift 4 lower body workout

Hinge at your hips, keeping your body in as straight a line as you can (grab a body bar if you need help balancing).

Jumping Squats (30 seconds)

Jumping squats lower body workout

Perform a squat, then leap straight into the air, landing softly back into a squat.

Lunge Hops (30 seconds)

Lunge hops lower body workout

Perform a lunge, then leap straight into the air without switching legs, landing softly back into your lunge. Switch legs after 15 seconds.

Cool Down

Cool down with one round of the following:

Standing Quad Stretches (30 seconds per leg)

Standing quad stretch lower body workout

Grab your body bar or the wall for balance, gently pull your knee into your backside until you feel a stretch in the front part of your leg.

Low Lunges (30 seconds per leg)

Low lunges lower body workout

You can use your dumbbells if you can’t reach the ground.

Downward Facing Dog (30 seconds)

Downward dog lower body workout

Try to keep your back and legs straight as you lean your chest down for this hamstring and shoulder stretch.

Post written by an FFC contributor.

 

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10 Best Types of Push-Ups and How to Master Them

The push-up is commonly associated with military conditioning, gym class, and some martial arts. For many, they can feel like an impossible or even gruesome exercise. If you feel similarly, we hope you will feel empowered to incorporate this versatile and efficient exercise into your workout routine after reading this post.

Push-ups are categorized as a calisthenic exercise performed face down, during which the body is raised and lowered with the arms. Push-ups are a full body exercise that engages many muscles. Push-ups use your pectoral muscles, triceps, and other muscles of the shoulder area such as anterior deltoids, serrates anterior and coracobrachialis. Push-ups also use the transverse abdominis and rectus abdominis, making it a great core exercise.

Related: Need something for the lower body? We’ve got you covered here.

Push-ups can be performed in a number of ways, with modifications for beginners and progressions for those who are more advanced. We’ve compiled a list of the top 10 types of push-ups and their benefits so you can find an exercise that work best for you.

Standard Push-Ups

To perform a standard push-up, get into plank position with your hands under your shoulders, engage your core and keep your chest lifted and eyes gazing out in front of you so that your spine stays in a neutral position.

Bend your elbows and lower your body to the floor with your inhale, then push up with control and exhale as you rise back to a neutral position. Don’t let your backside dip or stick up, your body should remain in a straight line from head to toe.

Draw your shoulder blades back and down, keeping elbows tucked close to your body. It’s important to practice good form consistently to avoid injury and yield greater results.

Need further guidance on mastering the standard push up? Check out the video below from FFC Personal Trainer Tom Feeney!

Modified Push-Ups

The modified push-up is a great option for beginners. This type of push-up is performed by supporting the lower body on the knees instead of the toes.

The Wall Push-Up

Another great push-up variation for beginners is the wall push-up. This exercise is performed by standing close to a wall and then pushing away from the wall. You can increase the difficulty by moving your feet farther from the wall.

The Diamond Push-Up

For these push-ups, place both palms on the ground so that both thumbs and pointer fingers are touching and form a diamond. These push-ups really work your triceps!

The Wide Push-Up

Start from a normal push-up position but spread your hands wider than shoulder length. This will force your chest to do most of the work.

The Narrow Push-Up

From a normal push-up position, place your hands just a few inches apart from each other underneath your chest.

The One Leg Push-Up

From the standard push-up position, lift one leg up off the ground. Perform a set of push-ups and then switch legs to complete the set. Be sure to engage your core to help you stay in position!

The One Arm Push Up

Get into position and bring one arm behind your back or to your side. Complete the movement, switch arms and complete the set. These are a great challenge!

The Feet Elevated Push-Up

Do a normal push-up, but with your feet elevated on a box or bench. The higher the platform, the more you’ll work your shoulders, chest, and core. For an added challenge, use an exercise ball.

The Body Elevated Push-Up

Performed with hands on an elevated platform, commonly seen with medicine balls. For an even more advanced exercise, you can also elevate the feet.

Fun Facts About Push-Ups:

  • In most forms of push-ups, you are lifting 65% of your body weight
  • The record for the most consecutive push-ups is 10,507 by Minoru Yoshida of Japan in 1980.
  • Push-ups dates back to 1905
  • The record for the most push-ups done in 24 hours (non-consecutively) is 46,001 by Charles Servizio of the USA in 1993.
  • The Fence Lizard demonstrates push-ups to attract its reptilian mates

Post written by Jessica Frank. Edited by Natalie Casper. Video content by FFC Personal Trainer Tom Feeney.

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