Archive for the ‘Joey Hacker’ Category

Trainer Tip: Train smart, not hard

Monday, November 11th, 2013

The Benefits of Functional Training

by Joey Hacker, Personal Trainer

Joey Hacker, personal trainer at Fitness Plus in Lexington, Ky.The human body is an effective vehicle that is built to help us do the necessary things we need to survive. It is created to help us with everyday activities, so why is it when we train ourselves or others we only train for how much we can push, pull, or move an object/weight? When looking at the human body we must first assess how to help it to move properly and strengthen it in those areas.

Every person, from the experienced training enthusiast to the most novice in the fitness world, needs a foundation. Functional training provides a baseline of physical fitness for the body. No matter what a person’s fitness goals may be, we must first prepare the body for movement in the gym and in the “real world.”

The term functional training refers to a method of training that prepares and strengthens your muscles for daily tasks by simulating common movements you may do at home, work, or extra-curricular activities (sports, hobbies, etc.). While incorporating a training program that requires the use of upper and lower body muscles at the same time, we also activate core stability. Core stability is key to our level of success, as it is the center base of gravity for our body. A happy core is a happy body.

There are several functional training exercises that prepare the body for everyday activities. Examples include:

  • Multidirectional lunges (vacuuming and yard work)
  • Squat to biceps curls (lifting a laundry basket or lifting a young child from the floor)
  • Step ups with weights (walking up stairs)
  • Medicine ball chop and lift (housework and cleaning)

The benefits of functional training are simple. It can make everyday activities much easier, reduce your risk of injury, and improve your quality of life. Are these three benefits more beneficial than how much weight you can move? That is the question every person needs to ask before deciding what their goals are on their own or with a fitness professional.

Extreme Rampage 2013

Monday, September 16th, 2013

Facing mud pits, cargo nets, rope walls, tire drills and tunnel crawls… yes, Extreme Rampage 2013 was a blast. The weather was perfect for the event on Saturday morning, Sept. 7, at Masterson Station Park. A crew of six from Fitness Plus went off in wave #5 (of 8) for the 4-mile cross-country obstacle course.

Trainers Laura Coombs and Joey Hacker were veterans from the 2012 Extreme Rampage, so they helped the newbies out. It was a test of strength, balance, agility and determination.

Congrats to Fitness Plus clients David Brian, Kimberly Campbell and Steve MacNeil, for their “veni, vidi, vici” moment. They came and saw and conquered this thing.

Get in the Zone to get in shape for Spring

Tuesday, February 12th, 2013

By Joey Hacker, Personal Trainer

Joey Hacker, personal trainer at Fitness Plus in Lexington, Ky.With the spring season quickly approaching, many people are interested in getting their “beach body” or reaching their “ideal weight” and they want it FAST!  Infomercials and boot camps try to offer this as a possibility but gloss over the physiology need for aerobic exercise.  Intense and stressful exercises have a place in your daily routine, but do not ignore the benefits of slowing down your training and stressing your aerobic capacity.

An individual’s aerobic capacity is typically reached in “zone one training”.  Zone one training is any exercise or physical activity that requires 65% to 75% of your max heart rate.  Most health fitness professionals should be able to help you with this.

Training in zone one  provides several benefits which include:

  • Building an aerobic base
  • Preparing the body to utilize fat for energy
  • Reduces risk of injury
  • Improves body’s ability to recover
  • Prepares the body for endurance activities.

We have all been told that taking a nice long walk is good for the soul, mind, and body. Although this is true, it is only one type of aerobic exercise.  This is where you and your trainer can have some fun with your training. Get creative! Some “outside the box” ideas of reaching your aerobic capacity could include:

  • Household cleaning (may not be much fun, but a great example of multitasking)
  • Walking the dog
  • Shopping – a more expensive form, but studies show that Americans spend on average 45 minutes out shopping each time they head out.
  • Hide and Seek- a great way to get the family on board with some moderate physical activity.
  • Gardening or landscaping – when weather is permitting.

These are just a few ideas, but again this is a chance to have fun with your exercise training.  So try slowing a few of your exercises down and let your body appreciate the benefits of aerobic capacity.  It will thank you later!