CoreFit » Strength Training

Apps Are So Out

Shayna Robinson, MSPT, PhD — Wed, 05 Jun 2013 14:44:19 +0000

I know, I know… Apps are the next “It” thing if you are in business. But I am proposing that you NOT carry your cell phone everywhere you go. And hey, especially when you are exercising. Because, if anything, exercise is your hour to yourself everyday. And it should be peaceful and quiet and you shouldn’t have emails buzzing and text messages being sent and you shouldn’t be looking at yet another florescent screen just to follow an exercise routine. No, I’m thinking all you need is your eyes, your ears, your heart, your arms and legs to carry out the most physical part of your day. Forget technology, get in touch with something even more intelligent and complex–your body.

So I’m developing a CoreFit Deck that you can take with you. Get the first of these workouts here and print out so you can just grab them and go to the gym. In fact, why not just take a few in your gym back so all you have to do is follow the pictures and do the routine. Simple. And it won’t even show up on your data usage.

The Metabolic Workout

Shayna Robinson, MSPT, PhD — Fri, 01 Feb 2013 13:35:06 +0000

By Shayna Robinson, MSPT, PhD

Want to rev your metabolic rate?
Try jump squat thrusts, and add a plank knee twist between the thrusts and jumps. Do 10x and you’ll be on your way to all over weight loss and muscle tone.

Metabolic training is a way to burn cals quickly and shred muscles so you see definition. It works by increasing your metabolic rate–the rate at which your body burns cals at rest. It’s made up of 3 components in your exercise;

1) Metabolic Training Uses Large Muscle Groups

Focus: ACL Injury Prevention

Shayna Robinson, MSPT, PhD — Sat, 05 Jan 2013 15:05:07 +0000

An estimated 70% of ACL injuries do not involve contact, and may be from a simple misstep. How can you help avoid these injuries and stay off the sidelines?

Athletes who have suffered an ACL injury are at increased risk of developing arthritis later on in life, even if they have surgery for the injury. It

Avoid Nerve Damage: Goal Line Balance

Shayna Robinson, MSPT, PhD — Mon, 24 Sep 2012 21:04:16 +0000

NFL trainers use sport specific exercises to strengthen stabilizers for goal line success

Ever wonder how NFL pro-athletes avoid injury? They practice sport specific training. But even those highly paid professionals have physical issues and anyone who typically practices some form of cardiovascular exercise has experienced it. One of the most prevalent issues that affect regular exercisers is the nagging numb tingly that occurs sometime in the middle of your workout. You try to shake it off and assume it’s a circulation issue, but there is another culprit at play here; nerve damage.

Nerve damage is a common sports injury that sometimes gets overlooked because it can be sporadic or only prevalent during the actual exercise and then may subside after.

Holiday Prep

Shayna Robinson, MSPT, PhD — Thu, 13 Sep 2012 14:51:19 +0000

There are three optimum times of year to start getting fit: January–the start of the new year, April–start of the summer season, September–prep for holidays. This time of year is my favorite; the leaves are turning, the air is cool and crisp, there’s a new sense of starting fresh (think going-back-to-school) and we’re all getting prepped to see friends and family for holidays. I love to do comprehensive routines that tone and re-shape your body from all the fun eating and drinking you’ve been doing all summer long. I’m not one to fore-go a good party, so I have to get back to the core exercises my body knows and loves. Here are three great exercises to do every day to shape and tone your body in prep for the holidays. Combine it with cardio 5x per week and you body will stay stunning–even after the pumpkin pie.

Spiderman Pushup: x10 each leg

Split Lunges: x10 each leg

Lean-To Twists: x10 each direction

Challenge #15: Power Up

Shayna Robinson, MSPT, PhD — Tue, 17 Apr 2012 15:23:46 +0000

Alright, let’s face it, I know you guys are all a sucker for a pretty face. And while this intro picture might be a clever ruse to draw you in to checking out this POWER UP workout challenge, I’m willing to bet you either want to look like this guy, or be with this guy. To do either, you have to have a body to match. Try CoreFit Challenge #14 to power up through plyometrics, and full body core work. If you want to really push yourself, add a 50m sprint in between each exercise without resting.