Resistance Training for Women

You’ve heard the myth before…. weight training makes women “bulky” looking. Before we move on to the benefits of resistance training for women, we’ll make sure to completely dismiss the concept of becoming too muscular too fast with weight training. Most importantly, women do not produce enough of the sex hormone testosterone to effectively build…

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How to Perform a Russian Twist

In this training video Epic Fitness trainer Truman Wood explains how to perform the leg lift exercise from the gym at West 6th Tempe. This movement is a great core movement that strengthens the hip-flexors, lower abs, upper abs, as well as the internal and external obliques. The keys on this movement are: Keep the back…

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Uphill running technique

With proper resistance training and uphill training days worked into your training schedule, you’ll notice a solid improvement on your uphill running efficiency. In order to minimize the amount of wasted energy when running uphill, focus on keeping as close to a normal running posture as possible. Fight the tendency to lean forward excessively when…

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5 Healthy Late Night Snacks

What foods can I eat late night? Even those sticking to a die-hard diet plan, may find themselves roaming the kitchen after hours looking for something to snack on. If you’re like most people and go for pizza or sweets– this late-night binge can do some serious damage to your waistline as well as disturb…

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How to Perform a Valslide Mountain Climber

In this training video, Epic Fitness Trainer Truman Wood explains how to perform the Valslide variation of the Mountain Climber exercise from the gym at West 6th Tempe. This movement is a calisthenic exercise that focuses on the core, chest, triceps, shoulders, and quadriceps while taxing the cardiovascular system. The keys on this movement are: Start with…

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Performance effects of sleep deprivation

We’ve discussed the three parts to the progression triangle, but the gear diagram to the left helps emphasis the importance of each component. The gear illustration attempts to explain the correlation between neglecting a part of the progression triangle and how removing that “gear” will impact the individual. If we remove recovery, the gears break…

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How to Perform a Plank & Side Plank

In this training video Epic Fitness trainer Truman Wood explains how to perform a plank and then transition into a side plank from the gym at West 6th Tempe. The plank is an isometric movement that focuses on the entire core and whole body stabilizers. The side plank recruits both the internal and external obliques.…

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The Body Mass Index

What exactly is the body mass index? The BMI or “Body Mass Index” is a calculation based on a persons height and weight. Anyone can calculate their own BMI with the following formula: This calculation results in a score that can be compared to a table or graph displaying corresponding height-to-weight values. The values are:…

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When to replace your running shoes

When Should I Replace My Shoes?       Most competitive runners will replace their shoes about every three months. Consider buying a new pair of shoes every 300 to 400 miles, or after you notice significant breakdown on the mid-sole or the uppers. You’ll most likely notice a weakening or loose feeling in the…

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The 3 keys to Improving Performance

3 Keys to Improving Performance This is how athletes successfully improve their level of physical fitness through the general adaptation system (GAS). The key is maximize improvement by successfully recovering from the alarm and resistance phases and never reaching “exhaustion.” We do this by fueling our bodies properly and ensuring that we get plenty of…

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