Backpack Drive for Easton Public Schools

I’m so grateful for the generosity shown by the members of Anytime Fitness in Easton.  We successfully collected tons of donated backpacks full of supplies.  All donations were delivered to the elementary schools and middle school in the Easton Public School system.

Backpack Drive For Easton Public Schools

The Backpack Drive is one of the large components to Anytime Fitness in Easton’s new community giving mission.   Stay tuned for upcoming events and promotions by subscribing/following rdayneprothero.com.

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Back Pain

Lower back pain can be caused by a large variety of factors.  Severe lower back pain is commonly associated with skeletal displacement or disk deterioration symptoms.  If you are experiencing moderate to severe lower back pain please seek help from a physician.  Proceeding physical activity with these symptoms may lead to further injury.  Lower back pain is also commonly caused by lack of flexibility, a weak core, and muscular imbalance.

Things to keep in mind

• Think of your body as a structure; you need a strong core in order to have a strong body. Your core or foundation includes major and minor muscles such as Abdominals, Obliques, Erector Spinae, Gluteus and so on.

Back Muscle Diagram

 

 

 

 

 

 

 

 

Core Strength

• A strong core equals a happy body and a happy back. If your core is not strong enough to support your body, then your back is at greater risk of discomfort and even injury.

Flexibility

• Tight muscles including Hamstrings, Quadriceps, Gluteus and others can cause your hips and spine to become unaligned.  When the spine becomes unaligned the risk of pinching a nerve or injuring/herniating a disk increases.  Injury to your lower back especially between vertabrea L4 & L5 can often lead to Sciatica.

Muscular Imbalance

Over development of a muscle or muscle group can also lead to back pain.  A common imbalance that causes back pain is one hamstring being more developed then the other hamstring. For example, if your right hamstring is more developed than the left hamstring then your right hamstring can “pull” your back out of alignment.

Please take this quick poll and tell me why you think having back problems.

And for more information on how you can increase your flexibility, prevent back injury, or on how to make your back pain go away!  Please contact me with the form bellow, or by email daynepro@gmail.com

  

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Core Circuit & Stretching Group Workouts

Hey Health Nuts! Check it out… I’m am going to be launching a new Group Workout at Anytime Fitness in Easton.  Join me on October 11th at 7am; I will be launching the Core Circuit & Stretching Group Workouts with a free intro.  Please RSVP for the intro workout by email daynepro@gmail.com or contact form or phone 5082308900.

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This group workout is only available to members of Anytime Fitness in Easton.  Your in luck.  Anytime Fitness is signing people up for memberships on October 7th for $1.  Come on by.

690 Depot Street, Easton, MA, 02356 – 5082308900 – eastonma@anytimefitness.com

 

Setting Goals

Do you have goals?

Goal setting is a great way to keep yourself on the correct path.  Ask yourself things like, “what matters to me”, “what do I want to accomplish”, “who am I doing this for”.  When identifying your goals keep in mind that there is such a thing as too much too soon.  It’s important to have progressive structure to achieving your goals.

What you practice today sets the stones for the path ahead.

There is also a difference between long-term goal setting and short-term goal setting.  Let’s say for example your goal is to simply lose weight.  Understand that you are not going to transform by tomorrow, and don’t become discouraged by that.

“Rome wasn’t built in a day”.

Here is the way that I did it.

Long Term Goal (6 months)

• Trim off 20+ pounds (I started at 250lbs.)
• Lower body fat % (I started at over 20%)
• Make 3 miles into a comfortable running distance (I started at 1.5miles)
• Increase  endurance maintaining muscle mass and functional strength

Short Term Goals 

Your short-term goals are like items on your check list; check off one at a time! Checking off and recognizing yourself for making small accomplishments is key to staying motivated. Using this method has helped me push myself and has made me hungry to check off my next short-term goal.

Make goals that challenge you to work a little harder each time

• This method will help make sure that your goals have a sustainable progression.

Here is the easiest way to make sure you run a little further next time.  Assuming that you start at your house, simply run further away from your house before you turn around to come back.

• Make goals in your strength training that increase the amount of repetitions or number of sets you can do, before you try to do more weight.  Read why on my on my Working out for beginners guide.

*TIP : Try to add as many body weight exercises are you can. It will help increase your functional body strength, flexibility, stability, and coordination.

By following this method, I not only reached my goal to lose 20+ pounds, I smashed it.  I am now down 50 pounds and 5% body fat.

Time between before and current is now 18 months

Thanks for reading! And please contact me if you need help setting your goals.

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Setting Goals.

Full Body Workout Challenge

Have fun with this full body workout.  The method behind this is high repetitions.  Each section must be completed 4 times before moving on.  For example, complete 1a) 15 Push ups + 1b) 10 Bicep Curls 4 times before moving down to the 2a) & 2b) exercises.  It really adds up quickly.

Each section of this workout is designed to use antagonist muscles within each super-set.  For example, section 1 has Push ups then Bicep Curls.  The primary muscles incorporated in a Push up are the Pectorals major/minor, Deltoids anterior/medial and Triceps lateral/long/medial.  Bicep Curls are next in the super-set.  In this case, the Bicep is the antagonist muscle group to the Triceps used prior during the Push up.

Got a question? Ask away at the bottom of this page.

Full Body Workout Challenge

 

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Working out for Beginners : Guide to injury prevention

 Philosophy For Beginners

Reps over weight

That is a saying I use almost daily when asked “If it’s getting easy should I go up in weight”?  What does “reps over weight mean”?  It means that before you increase the amount of weight you use during any given exercise, it is recommended that you should increase the number of reps or the number sets first.  Work on developing perfect technique and exercise knowledge.

Why?

More weight can equal a higher risk of injury.  During the beginning stages of your weight training journey it is important that you have a trainer there to coach you along the way.  Poor technique combined with too much weight can result in serious injury.  After all, didn’t you start working out to prevent injuries from happening?  Who wants to be injured?  No one!

Don’t be stubborn

Too often beginners fall into the trap of “too much too soon.”  Young teens and adults are influenced by the people they look up to growing up.  Everyone wants to be like their heroes by tomorrow.

Just realize that healthy lifestyles, fitness, strength and muscle mass are a work in progress.   It’s a journey that lasts a life time.  What you practice today sets the stones for the path ahead.

Advice is free

With all that being said.  Feel free to write in and ask your questions in regards to your fitness goals.  I’ll do my best to respond quickly.

 

 

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The 20’s Upper Body Workout

This is a great upper body challenge.  Each part is designed to be done as a super set.  1a & 1b are both pushing exercises which utilizes the same muscle system.  Medial and Anterior Detoids, as well as, Pectorals and Triceps.

2a & 2b are both pulling exercises in the frontal plane.  Expect a great burn/pump in your Lats, Posterior Detoids, and Biceps.

And finally, this workout finishes you off with a super set of Bicep curls and Triceps extensions.

How Fast Are You? Fitness Challenge

New Fitness Challenge

How fast are you?  Give this timed body weight circuit a go.  Each round of this 5 exercise circuit is harder than the previous.  Before moving on to round 2, you must complete 3 reps of each exercise.  This same rule applies through the workout.  Complete 6 reps to move on to round 3, complete 9 reps to move on to round 4… etc.

Make sure that you are running a timer from beginning to end to get your overall time.  Challenge excepted?

Click to enlarge

Other challenges here

School on Wheels – Massachusetts – Outrunning Homelessness 2014 Exceeds Expectations

Please take a moment to read about the amazing success of the Outrunning Homelessness 5k & Fun Walk 2014.  Thanks to all the hard work and support of so many people, The School On Wheels  raised over $40,600.  Please follow the link provided below for the complete story, and visit The School on Wheel’s website to learn how you can help children in need.

School on Wheels – Massachusetts – Outrunning Homelessness 2014 Exceeds Expectations.

“Dennis Harkins, Outrunning Homelessness Race Co-Director:
“Thank you from the bottom of my heart to all of our runners, walkers, volunteers, friends, family, and board members for your incredible support of Outrunning Homelessness. From both the prospective of a School on Wheels board member and a race director, the participation in this year’s event was simply astounding and a true testament to the strong community that has rallied together to support the education of children impacted by homelessness. It makes me so proud to have seen our event grow over the years, and I look forward to seeing the event grow even more in the future.” “

 

Boston Marathon 2014

Have you been training hard and smart for the 2014 Boston Marathon?  Make sure that you are your best on race day!

Myofacial Release and Flexibility Training:

• Iliotibial (IT Band)
• Hamstrings
• Quadriceps
• Calves
• Back
• Shoulders and Neck

5k to Marathon Coaching:

• Stride and Gate Analysis
• Foot Strike Correction
• High Speed Camera

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