Marquette Personal Training

MU Personal Training and Exercise is Medicine (EIM) are co-hosting the first annual Get-Fit Olympics from Sunday, April 18th through Sunday, April 25th. Register at the provided link here, https://docs.google.com/forms/d/e/1FAIpQLSel1Z3MAYu-Iya4fN0QJpVd-IzXleVGMV-jED_qCNY-Q5-JdQ/viewform, to in your choice of physical fitness challenges (including pushups, situps, wall-sits and more!). Winners in their gender category and class standing (underclassmen vs. upperclassmen + graduate students) will get a prize!
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- Physical fitness challenges: maximum plank hold time, maximum wall sit time, maximum number of pushups in 1 minute, maximum number of situps in 1 minute, maximum number of burpees in 1 minute, fastest walking or running mile time, highest vertical jump.
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- Participants with best performance for each assessment will be awarded a prize per female/male category and year category (underclassmen vs. upperclassmen(+grad students)).
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- Event will take place in green space behind Ehall and MU mile under supervision of personal trainers and EIM members.

Common posture mistakes and fixes

Are you a college student in the midst of Covid-19? If so, you may find yourself in prolonged periods of sitting while engaging in virtual learning. Have you thought about the way you sit during these times? Maintaining poor posture for long periods is associated with hunching and slouching which can cause muscle imbalances, stiffness, and pain.

The common indicators of poor posture while sitting are rounding of the shoulders, neck and head jutting forward, and unnatural spine curvatures. However, there are plenty of activities that can be done consistently to counteract the detrimental effects of prolonged sitting:
-Upper back (trapezius/rhomboid/posterior deltoid) strengthening exercises and chest (pectoral) stretches to pull the shoulders and neck back to neutral
-Neck and back stretches to relieve stiffness and pain
-Core strengthening and stability exercises for promoting spine support
-Taking breaks from the sitting position

For more information, check out the article below:

nhs.uk Exercises and tips to help alleviate muscle tension caused by poor sitting and standing habits, such as sticking your bottom and slouching.

Marquette Personal Training

Photos from Marquette Personal Training's post

Stuck at home? Add a quick, equipment-free workout to your day. Posting new workouts every Monday & Wednesday on our story!

Looking for a flexible job on campus? Become a personal trainer and help others meet their health and fitness goals! Training is a great way to improve interpersonal and professional skills. Apply to [email protected] with a resume and cover letter!

Have any questions about why to personal train? Check out the flyer and message us with any questions!!

Marquette Personal Training

Exercise and stress: Get moving to manage stress

Just a little reminder to not let the stress of finals put your workout routine on hold!

Lots of research has shown that exercise actually helps to decrease stress, improves mood, and supports cognitive function. So what better way to take a study break than by getting a little movement in? Your body AND mind will benefit!

Don't forget to check out our workout cards and sample exercises at both the Rec Plex and Rec Center if you need a little inspiration to get moving!

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

mayoclinic.org Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

The importance of stretching - Harvard Health

There are many benefits to stretching. This article explains the importance of incorporating it into your routine. Check it out and remember consistency is key!
https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

health.harvard.edu Stretching keeps the muscles flexible, strong, and healthy, which is needed to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when muscles are called on for activity, they are weak and unable to exte...

Outdoor Exercise Can Boost the Body, Mind, and Mood

GREAT article on the benefits exercising outdoors can have on your health, both mental and physical! With the warm weather finally coming back it's a great time to get out and enjoy it!!
https://www.everydayhealth.com/fitness/outdoor-exercise-benefits.aspx

everydayhealth.com Exercising outside comes with a lot of perks for your body, mind, and mood. Here’s what you should know, plus how to get started.

Top 10 Most Frequently Asked Questions in a Fitness Center (and Their Answers)

Here is an article answering some of the most commonly asked fitness questions. If you have questions involving fat loss, muscle gain, core strength, supplements, target heart rate, machines vs. free weights, muscle soreness, or exercise frequency, this article may clear some things up for you!
https://www.ideafit.com/fitness-library/top-10-most-frequently-asked-questions-in-a-fitness-center-and-their-answers

ideafit.com Every day, fitness professionals are faced with a multitude of questions—on topics ranging from losing weight to rehabilitating injuries. While it is difficult to know all the answers, providing clients with ready responses can be a testament to your professional credibility. This article addresse...

Consistency and Good Form Are Keys to Success With Home Work Outs

Going home or away for spring break? Don't get discouraged if you don't have access to a gym! Here are some great tips for workouts outside of a gym. Happy (almost) spring break, and Goodluck studying for midterms!

verywellfit.com You don't need a gym membership to lose weight or build muscle. With consistency and proper form, you can do it at home with little equipment.

Are All Calories Created (And Burned) Equally?

It is just as important to eat a diversity of whole foods as it is to get into the gym. Here is a little bit more information on what you put into your body.

sciencefriday.com How do low-carb, high protein, calorie counting guidelines affect our metabolism?

How to do High Intensity Interval Training (HIIT) on a Treadmill - Johnson Health Tech Australia - Blog

Do you hate the "dreadmill", but can't bring yourself to run outside in the cold? This is the perfect guide for you!

HIIT training on the treadmill will help the minutes fly by while constantly switching up your speed and it's a fantastic way to ramp up your heart rate and work towards your fitness goals!

Not sure where to start? This article breaks down how a sprint versus recovery period should feel for you, as well as gives you examples of workouts to integrate into your routine. Once you get down the basics, you'll be able to make up your own HIIT Intervals on the treadmill (or any cardio machine) on your own, so don't skip this read!

https://www.johnsonhealthtech.com.au/hiit-treadmill/

johnsonhealthtech.com.au While there are many ways to get in a HIIT workout (Tabata, spin class, etc.), many may not think of using the treadmill for this type of workout.

Strong Body, Strong Mind

Staying active and exercising is a wonderful way to increase overall wellness. This is a great article from ACE that illustrates the importance of exercise for reducing stress, enhance mindfulness, and improving mental health.

https://www.acefitness.org/education-and-resources/professional/expert-articles/6437/strong-body-strong-mind

acefitness.org Our mission here at ACE is to get people moving. It is widely known that exercise and regular movement can help maintain and improve physical health by controlling weight, increasing strength and building solid, durable bones. Those health benefits may seem obvious, but did you know that regular phy...

5 Methods to Progress Your Workouts

Progressively overloading your muscles is critical for gains in muscle strength, size, and endurance. The most common method for doing this is increasing the weight being lifted. Check out a few other ways to achieve overload in this article!
https://www.muscleandfitness.com/workouts/workout-tips/5-methods-progress-your-workouts

muscleandfitness.com Follow these simple rules to stop stalling progress and fire up gains.

6 reasons why it's so important to exercise in winter

Feeling the winter blues because of the constant cold in Milwaukee? Here is a great article on the benefits exercise can have during this cold season!
https://livelifegetactive.com/blog/exercise-in-winter/

livelifegetactive.com Winter is here and when it’s cold it’s really hard to stay motivated about your health and fitness! Here are 6 reasons to keep up with exercise in winter:

9 Exercises for Stress Relief

Stressed out with school finally picking up? Be sure to check out these tips for stress relief that involve getting yourself up on your feet!

everydayhealth.com Do stressful days have you reaching for a pint of ice cream? If so, you’re giving your body a double whammy of bad. Start exercising instead; it’s a powerful stress reliever. Here are 9 workouts to tame that tension.

Train Like a Machine - Marc Lobliner's 12 Week Functional Hypertrophy Trainer

https://www.tigerfitness.com/blogs/workouts/marc-lobliners-12-week-trainer. If you want a new workout to try this is a good one! Both functional and for strength.

tigerfitness.com Marc Lobliner presents a complete 12 week workout program designed to help build muscle, improve your body, and reach your goals without wasting time.

Beat the Crowd: 4 Day Workout You Can Do in a Crowded Gym

Now that you're back at school, are you excited to get back into your gym routine or anxious to begin one with the new year? You might have noticed that both the Rec Center and Rec Plex have been pretty busy with many others thinking the same!

Don't let a crowded gym ruin your workout! Here are two great workouts that can be done with minimal space and equipment. Whether it's arm day or leg day, check out this article for inspiration.

Unsure of an exercise? Make sure to click the link to watch a video demonstrating good form, or, ask a Marquette Personal Trainer!

https://www.muscleandstrength.com/workouts/beat-the-crowded-gym-workout-program

muscleandstrength.com Frustrated by not getting in the solid workouts you expect due to an overly crowded gym? Superset your way through it and get shredded with this workout!

Why Weight Training Is Ridiculously Good For You

Tired of only doing cardio in the gym? Check out this TIME article and video about why you should switch up your exercise habits in the gym!

time.com For strength and longevity, resistance training may be the best kind of exercise

Carter King
DPT-4
ACE CPT since April 2018
Major: Exercise Physiology
I enjoy hunting, fishing, watching/ playing sports, and working out! I look forward to using my experience as a trainer to help me as physical therapist one day!

Strength Training 101: The Deadlift | Nerd Fitness

This week on the internship, deadlifting was a HUGE component. We learned about form and technique and a little bit about why you should do it! Check out this article to be informed about a cool total body exercise in the gym!

nerdfitness.com Check out why you should be deadlifting, and how to perform the movement correctly.

Here are all of our wonderful trainers and their bios!

Thank you to everyone who came out to Fit Fest last night! We had a blast and we hope you did too! :)