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29 Nov

 

10 Week Virtual Challenge — To Be a Better YOU!

$110 for 10 Weeks – Starts January 15th

WHAT YOU GET:

• A 10 week program designed by elite athletes, educated certified trainers in nutrition, exercise science and mobility.
• T-Shirt
• 1 Physical challenge workout on Fridays which can be done Friday through Sunday.
• 1 Nutrition video per week to help you make small successful changes each week.
• 2 Workout videos per week. One strength to be done 3X a week and one conditioning to be done 2X a week. Modifications will be included.
• One 20 minute yoga video to balance out your fitness and keep you flexible and mobile.
• THE KICKER.. 5 additional challenges that will require you to do something to improve the world around you.

 

THE DETAILS:

How do I access videos?
After payment is received, you will receive a password that will enable you to access weekly videos. Videos will be posted 12:01am Mondays and available for you to watch during the entire challenge.

Is there any support group?
There will be a private facebook page to ask questions, share experiences and get virtual support from others in challenge.

When do I get my T-shirt?
T-Shirts will be directly mailed to you upon registering.

More questions?
Email us at unitedstrengthacadmy@gmail.com

Call (609) 443-8529 or Email: unitedstrengthacademy@gmail.com
Pay in person, or via PayPal

Fill out the form below or sign up HERE

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10 Aug

Summer Is Heating Up!

Bring a friend for free for the whole month of August!

Discount memberships for new members who join in August and USA gift card for the current member who brings them. Join our family of warriors and have fun on your fitness journey.

Call (609)443-8529 or contact us via our Contact Form
 
 

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10 Aug

Let food be thy medicine and medicine be thy food” – Hippocrates

The human body is amazing. Its ability to break down food into macro and micronutrients to fuel, repair and help with the process of growth is in itself miraculous. Unfortunately, humans have come to see food more as a pleasure seeking event than as fuel for a well-designed engine. In doing so, we have subjected ourselves to over processed, vitamin and mineral deficient, less than adequate food choices. The result is less than adequate functioning bodies. Poor food choices, poor air quality, smoking, stress, excessive alcohol consumption and excessive weight all play a role in the body’s natural response of inflammation.

What is Inflammation

Inflammation can be acute or chronic. Both are a response to an existing problem that the body’s immune system wants to handle. Acute inflammation is the type that happens in response to a cut or injury. It lasts for a short period of time and is the body’s natural way of protecting and healing the affected area. Chronic inflammation can last for weeks, months or years. This persistent response from the immune system can eventually lead to more serious diseases like heart disease, COPD, certain cancers, diabetes, arthritis, and even allergies. In a study by Dr. Emil Coccaro, a professor of psychiatry at the University of Chicago, a link was found between Intermittent Explosive Disorder (IED) and inflammation. Bone loss and decreased bone growth are also related to persistent inflammation. In a nutshell inflammation seems to be an underlying cause for almost all major health conditions.

Inflammatory Foods

The body reacts to what is put in it. Certain foods, therefore, can be more inflammatory than others leading to chronic inflammation. One big food source is sugar. Excess sugar actually increases the level of cytokines which are responsible for the body’s inflammatory response. Sugar also decreases the effectiveness of our immune fighting white blood cells making us more likely to fall victim to infectious diseases. Omega-6 is another big culprit found in vegetable oil, mayo, BBQ sauce, salad dressings, bread, potato chips and more. Omega-6 is an inflammatory fat. Omega-3 is an anti-inflammatory fat. Ideally, one should have a 1:1 ratio of each. Most Americans take in way more Omega-6. Fried Foods cause inflammation because the high temperatures create what is known as AEG’s. These are also present in pasteurized, grilled, smoked and dried foods as well. White flour which is found in everything from bread, cakes, pastries, crackers and more increase inflammatory response because the refined flour is easily digested spiking insulin levels which is associated with an inflammatory response. There are many more inflammatory foods like artificial additives, saturated fats, and excessive alcohol. The link between them all is the unnatural state of the food.

The Response

The response to all this inflammation is usually to take a NSAID’s, corticosteroids, or other oral drugs. However, we are missing the point. We eat fake food that creates conditions that we follow up with man-made medicine! See the connection? Natural food is meant to heal not harm. Fruits and vegetables, in their natural state, have many healing properties. Most fruit, vegetables and herbs are anti-inflammatory but some are more potent than others. Pineapple is one fruit that has an abundance of vitamin C, manganese and bromelain, as well as a host of other vitamins and minerals. Bromelain helps in reducing inflammation, as well as thinning of blood which makes it heart healthy and thins mucous, which is good for breathing. Blueberries are another fruit rich in antioxidants, especially anthocyanins which have anti- inflammatory properties as well as anti-cancer benefits. Cucumbers are a vegetable that contain flavonoids, lignans and cucurbitacins that provide antioxidant, anti-cancer and anti-inflammatory benefits. Spinach is a superfood. It is packed with Vitamin A, Vitamin K, potassium, magnesium, calcium, iron and more. The benefits include blood glucose control, lowering of blood pressure, helps fight cancer and improves bone health. Tumeric is a spice used in India for centuries. It contains curcumin which is a strong anti-inflammatory. According to research published in Alternative Medicine Review, cucrcumin’s therapeutic benefits have been shown to help IBS and other gastrointestinal issues, rheumatoid arthritis, and worked better than phenylbutazone (NSAID) in reducing tenderness at the operative sight post-surgery! Cinnamon is a common flavor filled spice enjoyed by children and adults alike. It also may reduce inflammation, lower blood sugar and have antioxidant effects.
 
Post Surgery Juices
 

The Juices

I was pleased to find two juice recipes that contain these ingredients and taste GREAT! Adrienne from Taste of Two Plates listed a delicious mix of Pineapple, Cinnamon, Cucumber, and Turmeric. A refreshing fruit drink with a kick.

Ingredients (serves 6)

• 1 pineapple
• 2 cucumbers
• 15 three-inch pieces of fresh turmeric root
• 1 tablespoon of ground cinnamon

The other great find was from Rachel at the Pescatarian and the pig. The combination of apples and blueberries makes for a delicious fruit juice with the power pack of spinach that you wouldn’t even know was an ingredient!

Ingredients (serves 1)

• 2 cups of fresh blueberries
• 2 cups of fresh spinach leaves
• 2 Fuji apples

 
Post Surgery Juices
 

There are many other great juice combinations out there. Research, experiment and most of all, learn to enjoy food in its natural state. It can keep you healthy and strong.

*If you are currently taking prescribed medication, please consult with your doctor, as some natural foods can interact, inhibit or even enhance current drugs.

15 Dec

3 Personal Training Sessions : $99.00

3 Months Unlimited Training PLUS Nutrition & Training Seminar: $330.00

3 Personal Training Sessions : $99.00

Start off the new year on the right foot with our Personal Training Package. This is for first time clients only and can be given as a gift as well.

3 Months Unlimited Training PLUS Nutrition & Training Seminar: $330.00

Our Unlimited Package includes The Nutrition and Training Seminar on Jan 14th and 15th from 9AM-11AM.

• Day 1 you will learn about your macro and micro nutrients, receive guidelines that can be applied to any dietary lifestyle and receive a Food and Workout Journal to record your progress.

• Day 2 will review basic lifting techniques for Olympic lifts, classic barbell lifts, as well as Kettlebell movements. Both of these offers are for first time clients only and gift certificates are available. The Nutrition and Training Seminar is also a stand-alone purchase without any training package for $50/day or $75 for the weekend and open to members and non-members.

Call (609)443-8529 or contact us via our Contact Form
 
 

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15 Dec

When you think of power training, you probably think of professional football players or any aspiring professional athlete. Power training has been proven to be equally as beneficial for the everyday warrior and more specifically, older adults. Power training has been proven in assisting independence, fall prevention and rehabilitation after an injury. Power is also a neuromuscular factor that shows the greatest decline with aging. In the ages of 65-89 it has been proven that explosive knee extensor power is 3.5% per year, it is also known that for every decade between the ages of 20-70 power in men declines an average of 8.3%, but men are not the only ones suffering. Joseph Signorile, master of sports medicine at Miami University, believes that the higher levels of disability in elderly woman compared to elderly men is due to the women’s lower power-to-body weight ratio and their inability to produce more power.

What is Power?

Power is defined in the field of Exercise Science and Training power as “The ability to exert maximum muscular contraction instantly in an explosive burst of movements”. Power is known under 2 terms: metabolic power and mechanical power. Metabolic power is the rate at which our metabolic systems produce energy our metabolic system is the way our bodies use energy to build muscle and burn fat. Basic physics teaches that force equals mass times acceleration, Mechanical power is just, physics. It is most often known to be used with activities of daily living (walking, falling, sitting, running) but most importantly it is associated with fall prevention. When we fall, weather on purpose or by accident, we instinctively reach try to prevent the fall. We explode out to try and grab something or catch ourselves, it is during this time that injury can occur if we cannot produce enough power or are not strong enough.

Why Power declines with Age

So why do we lose power as we age and how does it happen? The simple answer is Type 2 muscle fibers; Type 2 muscle fibers are our explosive fibers. Type 2 muscle fibers are most commonly known in sprinters because of the explosiveness needed in their lower body. Messi Delbono, author of Muscle and Nerve says “As we age we suffer a loss to the motor units of these fibers, it is also common to have reduced nerve to muscle transmission, and decreased levels of excitation-contraction coupling (the ability to flex)”. A muscle biopsy done in 1984 found that patients who suffered hip fractures from falls showed significant loss in Type II muscle fibers. A couple years later in 1987 a study from Wolfson & Amerman showed that lack of ankle stability was the strongest predictor of falls among elderly men and women. Women showed 24% less explosive power in their weaker limbs. They also showed that power difference in lower limbs (Asymmetry) between limbs might be more predictive of future falls.

Conclusion

It is not abnormal to have such a dramatic reduction in our power output as we grow older and older. We experience changes in all aspects of our anatomy as we grow older, there is nothing we can do about it. But you can increase and keep your power with consistent, specific training. Train for a better you, move better, live better, be better.

14 Oct

The rise in popularity of obstacle races is undeniable. The obstacle course race (OCR) community is growing every day with a plethora of different types of races becoming available. There are races for those in the best shape of their lives and there are also races designed to get people from couch to race day. This article will focus on convincing those of you who have yet to make the leap to sign up for your first race to do so.

Here is a list of the races from beginner to advanced:

Rugged Maniac – For the beginning OCR athlete in all of us, a 5k with no pressure on competition, contains beginner level obstacles and an easy flat terrain.

Warrior Dash – For beginners and those with little experience, a 5k with little emphasis on competition and more importance on finishing, semi-challenging terrain and obstacles.

Savage Race – designed for the slightly more experienced OCR athlete

Tough Mudder – A team course designed for the beginner OCR athlete

Bone Frog – For the experienced OCR athlete

Battle Frog – A Navy Seal inspired obstacle race for 3-4yr vet of OCR

Spartan Race – Designed for the experienced OCR athlete and those looking to test the physical and mental toughness

And here are three reasons why you should be signing up for one of these OCRs right now!

#1 – To Challenge Yourself

Have you been attending the same group exercise classes for years? Do you find yourself with the same workout routine as last year’s New Year’s resolution? Are you looking for a new physical and mental challenge? Did you love the camaraderie of your high school or college team? Are you looking for a fierce competition? Lacking motivation and a training purpose can be the two biggest issues with your current fitness program. Signing up for a race accomplishes both goals.

#2 – The Positive Group Dynamic

You have seen them by now. The group picture of the local boot camp gym all muddy with big smiles after a big race with 30 hashtags. At the United Strength Academy our goal is to change lives for the better, starting with the mental battle. Running a race with a team can change the way you see fitness; USA team members focus on camaraderie and finishing warrior strong! At the end we all feel accomplished and ready to train for our next race!

#3 – Great Way to Lose Fat and Gain Muscle

Compare your current workout with an obstacle race. When competing in one of the many different OCR races no matter what difficulty it will call on many different muscles and require the mental toughness to push through the pain. You will need leg endurance, cardio endurance, and upper body strength. You will need to jump, run and lift in ways you never thought possible. Mindless cardio on the treadmill or elliptical trainer just does not cut it. If your goal is body fat loss, you need to challenge the anaerobic energy systems of the body, which means sprints and lifting weights.

If you’re looking to join the revolution with the next best thing in fitness, if you want to challenge yourself and push yourself past your limits, if you love team work and fierce competition then an OCR race is for you! No matter your physical condition there is a race for you. You just have to be willing to make that first step.

“When was the last time you did something for the first time?” –Unknown

11 Mar

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