Debate over the intensity of training.

So on my lunch break I peruse through YouTube and other articles online. Today I came across a 20 min video from the Joe Rogan (actor/comedian/Fear Factor host/UFC commentator) podcast that argues how training more often at 75% is greater than training at 110% just a few days a week. Consistency over intensity.

Please note that this is an unedited video and certain four letter words do pop up.

The gentleman in the video explaining this theory (Firas Zahabi) makes some really good points. And I urge you to listen to this quick video on your next drive. Gives some really good examples of why training at 75% is better long term for your mental state, joints, and keeping interested in your workout activities. 

Enjoy.

Your baseline for exercise.

Have you wondered how much exercise you should be getting per week? What exactly constitutes "exercise" and to what level? Is simply walking to the mailbox and back into the house considered exercise?

New guidelines by our government suggest at minimum (for adults) 2.5 hours of exercise per week and 60 min per DAY for kids.

Now there are some guidelines to help us figure out "am I exercising or not?"

Things like a fast pass walk, jogging, jumping rope and evening gardening are considered exercise if done at least 10 min long (or even DrumFIT for 2 hrs per week. Keeping the heart rate up is the key here and if you are doing an exercise less than 10 min your heard and body are not getting the full benefits of the workout you are doing.

If you do not have a FitBit or other similar device that keeps track of your steps/heart rate/calories, I highly suggest looking into one. Not to just have it collect your numbers while you wear it but as a motivating tool. My daily step goal is 10k. Now I have an office job and this hinders my step count more often than I would like. But toward the end of my day and I notice that I might be around 9k steps, I try to push myself and find ways to get those extra steps in before bed.

Also, using the "talk test" can clarify what type/level of activity you are doing.
Basically, If you can talk while you are active, then you are participating at a moderate level.

This was an interesting article that I found on Yahoo. Feel free to read the rest here. 

How to keep motivated when you don't see the results you want right away.

I found the article below here if you would like to see more from GAiam.

1. CHANGE YOUR PERSPECTIVE.Shift your thinking from couch potato mentality to thinking like an athlete. This may sound like a big challenge, but it’s not as big a leap as you think. 

2. SET A GOAL.There’s nothing more motivating than that first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day.
The goal doesn’t even have to be an organized race. Maybe it’s a mission to fit into that bikini by the annual beach vacation or that old pair of jeans buried in your closet. Whatever it is, define it, write it down and revisit it daily.

3. SCHEDULE A REGULAR WORKOUT TIME.Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in an hour each day to be good to your body.
If you convince yourself you’ll fit in a workout some time after that last meeting, once the kids go down for a nap or when your spouse arrives home on time, failure is certain. Chances are a last-minute invitation will come along; weather will foil a bike ride; or the kids won’t nap. Write your workout on your calendar, set up daycare, and rearrange things around this one hour as if it were any other important appointment you have to keep. Or use technology like daily e-mail reminders, workout journaling websites, or apps to keep you on task.

4. THINK FUN AND VARIETY.By nature, humans need change and variety to stay motivated. We also need to have fun — even while we’re working hard. Do both!
Whether it’s a toning and sculpting class that changes choreography every week or a trail run that changes scenery every season, design your exercise routine around a variety of exercise methods. Make sure you include activities you truly enjoy and look forward to doing, and can even make you forget you're working out — like dancing, hula hooping, or playing sports with family and friends.
Workout variety also challenges your body in unique ways, which may introduce you to new muscle groups you didn’t even know you had. 

5. REACH OUT TO OTHERS FOR SUPPORT.In America, some tend to have trouble asking for help, says Bowling. Yet in order to stick to a fitness program, we need buy-in and encouragement from other people.For others, it’s finding a friend with a shared zest for running, and planning scheduled workouts together. It’s easy to hit the snooze button when it’s just you, but much harder to leave a friend waiting at the track.
Consider joining a social networking site or online community with fitness trainers and nutrition experts — and support from other people trying to lose weight and maintain healthy eating and exercise routines. People who get this kind of online support are proven to lose up to three times more weight than people going it alone.
So start thinking of yourself as an athlete, and not a spectator. Set a goal, enlist a friend, mark it on your calendar, and have some fun. You’ll be setting yourself up for a lifetime of better health, more happiness, and more energy for everything else in your life.

ARE YOU READY TO GET INTO THE BEST SHAPE OF YOUR LIFE?!?!?!

WELCOME

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What is Stix Fitness?

Stix Fitness is a cardio workout paired with a variety of  moves designed to keep the heart rate up while having a great time. We select a variety of songs from the 80's and today, from all genres and create a unique routine for each. 

IT DOES NOT MATTER YOUR SKILL LEVEL

We are all on this journey together. We may all have started this journey at different times, but we are all here to motivate each other!  There are modifications for  any of the routines to suite you until your find yourself able to do the full workout.

We currently offer a one hour class on both Tuesdays and Fridays. Each class is $5 and every 10th class is free. Our instructor is DrumFit certified and can lead all ages and levels.

We are in the process of adding more material so check back soon for some fresh new content!