Introducing JUMP START

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Are you wanting to start a fitness journey but don’t know where to begin?

Jump Start Circuit Training is a full-body resistance and strength training workout with a mix of cardio. Perfect for every fitness level that uses light to moderate weights with detailed movements to tone and shape your body, and cardio steps for beginners to advance people. With Circuit Training, you will get a full body workout & cardio done in just 30 minutes. You will leave feeling motivated and ready to come back for more!

Meet your new best friend & Fitness Instructor

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Naquan "Nate" Smith is certified personal trainer, Triangle Sports Performance coach, and the creator and Fitness Instructor of JUMP START here at our facility. He attended Grambling State University in Grambling, LA, where he received a scholarship to play football. While there he acquired a Bachelors degree in Kinesiology with a concentration in Sports Management and also a Masters degree in Sports Administration. Naquan exemplifies himself as being a motivator and great coach. When you come in contact with Naquan he will make sure you push yourself to get the very best out of you to the point where success is at the end.

This is a FREE class open to all members and non-members. Jump Start will begin on August 29th, classes will be on Tuesdays @ 5:30pm & Fridays @ 12pm.





Why Cardio is Better on Your Body Post Weight Training

Although cardio is essential to any workout routine, there are times when it's better for you to do it so that you can obtain maximum results. Cardio after weight training is one way that you can accomplish this. Ultimately, this could end up being a lot safer for you and that is what is most important to us.


Weight training is all about form. Correct form not only helps you in the long run, but it also prevents you from having major muscle pain or even worse, hurting yourself to a great extent. Hurting yourself would ultimately land you next door at our physical therapy clinic. As much as we would love to see you over there, we would rather it be under better circumstances. :)

If you do your full cardio workout before, you will use up all of your energy then and not have a whole lot to give when you weight train afterwards, therefore compromising your form. Because you don't have a lot of energy, you may not be able to lift/squat as heavy as you would normally.

Essentially, a lot of your muscle growth comes from those last 2-3 reps that you do in the last set when you are struggling, sweating and grunting (sound familiar?). With more energy, you could easily power through that with little problem. Without the energy that you would have used up in the cardio session, you would have either A) given up or B) decreased your weights for the last set, which would not benefit you as much as the other sets with a high resistance would.

Now for women, it's a little different. Most women don't want to gain a whole lot of muscle mass, we are just looking for some definition. Ya know, a just little lift to the lower portion and a little toning to the upper. ;) So, if you are a woman and don't lift or squat with a whole lot of weight, then it's perfectly fine to get some cardio in before your weight training.

Like we said, we like to have patients next door at Triangle Therapeutics, but if the injury can be prevented in the first place, we try everything we can to educate you, like in these blogs. Stay tuned every other week for more topic discussion! Have a topic you want us to cover? Let us know in the comments!

Click here for more tips on when to do cardio training!

Happy Training!


Why Run?

We're talking about running today in honor of National Running Day earlier this month!

It’s been said that exercise is a form of medicine. That’s definitely no joke! Simply 30 minutes of activity a day can do more for your body than you probably realize. Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke and so much more. So, is that it? Of course not! Running can not only help you physically, but mentally and emotionally.


1. Joint problems? Running helps strengthen you bones and promotes overall joint health, especially with knee pain. We know what you are thinking – running is bad for your knees though, right? Not necessarily. Studies have shown that people with bad knee problems do not usually have a history of running, where as those who don’t have knee pain at all do. The best thing you can do for yourself is find the right pair of shoes and make sure you are running correctly. Form is everything!


2. Running can help you in your weight loss journey. Everyone knows that cardio burns the most calories, even after your session – it’s called the “after burn.” You don’t even have to be running quickly to achieve this either! Run at a little faster than your slowest pace, but not quite as quick as your fastest.


3. Running improves happiness and overall mood. You have heard of “runners high.” Studies have shown that just simply those 30 active minutes a day can immediately improve your mood and the more you do it, the effects will soon become long-term.


4. Running will add years to your life and keep your mind sharp as you age. It’s plain and simple – a healthier body leads to a longer living body. Regular activity also regular exercise helps defeat age-related mental decline, particularly functions like task switching, selective attention, and working memory.


So there you have it, folks! Running is probably one of the best things you can do to your body. Not much of a runner yet but want to improve? Couch to 5K workout plans are good options. Remember to find a good pair of running shoes as well. For those of you in our area, our friends at On the Run in the Colonnade will be glad to help you find the running shoe fit for your needs!

Now get out there and hit the trails!

Tis the Season for Running!


Fall is a prime time in our area when running events start to happen almost every weekend. Have you been inspired lately to run in a 5K or 10K but are not much of a runner or haven't ran in a while? We have some awesome tips to get you started or to help get you back on the track!

1. Warm Up.

If you happen to be a faster runner with a goal pace significantly quicker than your training pace, do no more than 10 minutes of light jogging and finish 15 minutes before you start. Precede to follow your jog with stretching (see stretching suggestions below).

2. Start Slow.

Run the first two to three miles with 10-15 seconds per mile slower than your goal pace. This preserves precious glycogen stores for later in the race so you can finish strong.

3. Drink early, drink often.

Take a sports drink to the first aid station and every one after. Taking in carbohydrates and fluid early will help postpone or prevent serious dehydration or carbohydrate depletion later, so you'll be a lot more likely to maintain your pace.

4. Eat breakfast.

As you sleep, your brain was active and using the glycogen (stored carbohydrate) from your liver. Breakfast restocks those stores, so you will be less likely to run out of fuel. Aim for a few hundred calories, such as a bagel and banana or toast and a sports bar.


1. IT Band Stretch