No Hulk Here - By Rachele Fultz

No Hulk Here! 

Why Ladies Should Lift Weights.

"I don't want to have huge muscles..." is what I hear from woman. Like most woman, I thought only about Cardio, Cardio, Cardio. I have always been active and could never figure out why I was looking the same. The answers came from lifting up a dumbbell. I am in better shape than I was as a teenager and have more confidence in the gym. 

There are a lot of MYTHS and MISUNDERSTANDINGS to woman and WEIGHT TRAINING. Here are some things to think about the next time you WALK INTO A GYM.

Metabolism and Muscles: 

The more lean muscles you have the more calories you will burn at rest.

Bone Health: 

Studies have shown that lifting weights regularly can increase bone density. Most of us don't think of this  in our early years. 

Hormones: 

Woman don't have the level of testosterone necessary to support a bulky physique. The woman that do look like male bodybuilders most likely supplement with hormones.

We all have different genetics, some of us have more muscle density than others. Training will play a big role in how your body develops. Hypertrophy is not as easy as you might think, and most people work hard to make sure their training program supports Muscle Growth.

Much of this is dependent of what your eating on a daily basis and a bulking diet is very different  than a fat loss diet for woman. 

BOTTOM LINE what you eat and how you train will determine how your body DEVELOPS. A full body training program and a diet rich in protein, veggies and healthy fats is an effective path towards fat loss & strength for most woman. 

The end results will equal a much stronger and more confident you.

Any questions please feel free to contact:

Rachele Fultz 

Personal Trainer

TRX Certified

rachele@guidingfitness.com

(801) 391 - 8169 

Undermining Your Squat -- By Ryan Canon

Undermining  Your  Squat 

Be sure to check out Ryan's Active Flicks Videos!

The King is in the house! 

No I’m not talking about myself, but I am flattered you might have thought so. No I’m talking 

about the most gracious most humbling exercise known to human kind. I introduce to you the SQUAT.  You know your King already even if you’re just beginning your fitness journey. What you may not know, is that you are most likely undermining his undeniable authority to rule the exercise empire. 

Learning to perform the SQUAT correctly is a key component to exercise and the basic 

foundation to almost every freestanding exercise that follows thereafter. 

So how exactly are you being naughty?  I’ll tell you in five muscles -- the gracilis, adductor longus, brevis, magnus and minimus. A.K.A. adductors.

Text on anatomy might describe the hip adductors as the primary movers to adduct the hip joint and leg. In other words your adductors would be responsible for pulling your leg to the midline of your body. Most of the adductors originate from the lower portion of the pelvis and wrap themselves around to the back of the femur. Therefore, contraction of the adductors occurs during hip extension, and internal and external rotation. This is where most of us might be a little confused; Didn’t I just say adductor bring the legs inward?

It’s true they do but that’s not the whole story.  Adductors that are weak can’t hold neutral rotation or maintain stabilization of normal walking gate.  Walking gate? What’s this guy talking about? I’ll break it down like this.. Quit banging your knees together!

When you SQUAT (or pull IE deadlift) and your knees buckle in it’s a sure sign of under

 developed inner thigh muscles. This is also important if you an avid runner this could explain 

the knee and hip pain that’s been developing over the past few months. 

“So how do I fix it “you ask?  Well it’s a fairly easy solution. First of all you must be using a thorough warm up before all your workouts of which should include movements that allow for some stretching as well as joint mobilization acquired through full range of motion (R.O.M).  Couple this with some great accessory exercises like  low lateral steps/walk, lateral step ups, lateral thrusters, slider lateral lunge (w/rotation), mini-band adductor pulls, ball squeezes , wide sumo stance lifts and you will be squatting like a pro in no time.

To get a complete breakdown of these exercises (complete video coming shortly) and mobility Warm-ups(ready and waiting) join me at www.Activeflicks.com and get you ready done for you workouts nutrition tip and much more.

Ryan Canon

We learn We grow We conquer!

Contact: Guiding Fitness at 916-626-7739or

email at info@guidingfitness.com

For a more direct approach contact me at Ryan@Guidingfitness.com

Cory's Secret

 CLA is a commonly discussed nutritional supplement in the past year or two, even featured on Dr. Oz as well as several other television programs. Since the launch of the product I have been using it consistently for 2 plus years in order to increase my body's natural metabolism, and have noticed significant alterations in my body scale of muscle to fat. 

The main role CLA takes in supplementing is altering body composition from fat to muscle. More natural forms of CLA can be found in dairy and beef products.

A clinically acceptable intake of CLA per day to maintain lean composition and increase metabolism is about 3.4 grams. I personally see that the supplement takes a better effect to my body if I am taking about 2.0 grams per meal in order to metabolize more stored body fat. “ I feel like this product really does work when taken properly, meaning the person is both active and regulating a healthy and clean diet.” -Cory Howell

I personally think that if everyone were to implement more CLA into their daily meals and intake they'd be in better overall health. It would be necessary to intake 2.0-3.0 grams per meal but the overall results would benefit the body composition significantly. Give it a shot! Even if you don’t get the results you want, I want to hear about it! Feel free to comment below. 

Cory Howell

Personal Trainer

Strength/Conditioning Expert

( 916 ) 223 - 5153

cory @ guidingfitness.com

Brea's Yoga Class

Journey to Creative Fitness

Journey to Creative Fitness

Hello!  I am  Melissa Patrick, a new trainer at  Guiding Fitness. I am certified by ACSM and will soon be graduating from Sac State with a Bachelor’s in Kinesiology.  

When I was a child I wasn’t involved in recreational sports, rather I played outside and made up my own games with my friends. I remember being outside a majority of my childhood. 

I chose Kinesiology as a profession because I love staying active and being outside. Kinesiology is a field that also allows for  creativity  when it comes to designing fitness programs.  

When I had a personal trainer, I remember him not being very interested in my needs. He seemed like he was just there for the job, which really  wore  down my motivation to go to the gym. I decided to become a Personal Trainer because I want to help others  meet  and  exceed  their wellness goals.  

I am a trainer that is enthusiastic about each and every client’s needs. I hope every client I have leaves my sessions with feelings of  accomplishment  and success.  I am excited to begin my career with Guiding Fitness and help others on their fitness journeys.

Fun Fitness Fact!

1 gram of carbohydrate = 4 calories

1 gram of protein = 4 calories

1 gram of fat = 9 calories

This is why it takes more work to burn fat, 

so let us help you get those bodies in motion! 

By Melissa Patrick

(916) 532 - 8779

melissa@guidingfitness.com