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Fat Loss 101 – Master the Basics

 

Hey Lexington!  Here are some great basics to get you started losing fat!

Via Fitness Spotlight


It seems most everyone is looking to lose some weight (namely fat), but with all the conflicting information out there it just gets more and more confusing for the average person to know what to do? Let’s back it up a little and start from the basic understand of how fat loss happens in a simple and easy manner. Once you can master the basics, that is probably 90% of where all your results will come from!

Release the Hounds!…I Mean Stored Fat

While there does have to be some calorie deficit of course (burn more than you take in), your hormones are the internal signals on whether fat is being released or stored (and will do so reacting to calorie intake as well).

So when it comes down to it, fat loss is a mainly a hormonal event. The right hormones telling the body to release the stored “energy” in the fat cells to burn off. It is also important to know that there are also fat “storing” hormones that act in the opposite way, triggering the body to store “future energy” into the fat cells. The body triggers these hormones through many different stimulus like food, drink, exercise, stress (perceived) and sleep.

Fat cells are more like the body’s emergency storage tanks afterall (storing fuel in case we need it later on to survive). If we didn’t have fat cells, we wouldn’t have survived the famines of the past. It’s a built-in survival mechanism that is unfortunately getting all the wrong signals today. The body wasn’t designed around constant intake of food, especially the processed and high in sugar kind.

You Can Burn Fat All Day

So we know that fat loss is hormonally driven (and yes I understand eating less is also a factor, but that drives the hormones involved as well).

Interesting fact, fat loss (burning) also occurs when oxygen is present, what is known as aerobic (which means “with oxygen”). The other stage is called anaerobic (which means “without oxygen”). Anaerobic training is also known more commonly as “strength training” (which you can tell by the lactic acid burn).

Here’s where people get confused when it comes to exercise. Most people think that by “doing” aerobics exercise you burn all the fat you want. Well if that was the case, obesity would of been taken care of in 1986 and your gym aerobic instructors wouldn’t have an average BF% over 25%. Who ever said you are guaranteed to burn fat? What about stored glycogen? Plus if you can burn fat in an aerobic state, well aren’t you in an aerobic state all day long (minus brief times of anaerobic activity) including sleeping??

So here’s the breakthrough, you have the ability to burn fat (mostly) all day long! The only thing left is the hormones and whether they are saying “empty the storage tanks” or “here comes some more” to the fat cells.

The Hormones Involved


The Fat loss hormones were are going to focus on briefly are insulin, glucagon, and growth hormone (GH). Insulin is primarily known as a fat storinghormone (as it reacts to high blood sugar and looks to store it somewhere…namely fat cells).

Glucagon and GH are more fat releasing (and in a sense “burning”) hormones.

If insulin is present and elevated, the other fat releasing hormones (GH and glucagon) go down. This is an important inverse relationship to realize.

Another hormone that comes into play is called cortisol (commonly known as a stress hormone, but technically more a blood sugar hormone), which can also lead to excessive muscle breakdown for fuel. Not something we want in our fat loss quest to keep our metabolism strong.

Below are some quick and easy bullet point on how to maximize the fat burning hormones and minimize the muscle breakdown/fat storing hormones (don’t think all muscle breakdown is bad, it’s when you have excessive breakdown and minimal rebuilding that is the issue and leads to a loss of muscle).

For Fat Loss You Want:

  • Minimal insulin levels throughout the day (no chronic high levels/spikes)
  • Maximum glucagon (which is directly inversely proportional to insulin levels)
  • Maximum GH (which is controlled by insulin, exercise and sleep)
  • Keep Cortisol in check (you will have some, but excessive will lead to muscle loss)

For Insulin Control (and Max Glucagon):

  • Keep levels low by not eating sugar or foods that quickly break down into the bloodstream (processed foods, breads, cereals, pasta) Just say to yourself every time you are about to put sugar in your mouth, “I don’t want to burn any fat for the next 3-4 hours”…as that is exactly what you are telling your body with your hormonal response from the ingestion of sugar! (Already said that above but I want to drive the #1 important point home!)
  • Have protein with every meal (as that will slow down the digestion of any sugars). Also protein intake stimulates the release of glucagon.
  • Improve insulin sensitivity with glycogen draining exercise (resistance training) which will in turn reduce your insulin resistance (which is one of the biggest reasons for obesity and a serious increase of risks for many other diseases including heart disease, cancers, diabetes, accelerated aging and more!)

For Max GH Response:

  • Most of your daily GH is released in the first couple hours of sleep at night (75%). Keep your insulin levels low (which means no big meals or sugar right before bed) and get to bed early enough to get the maximum response. So get your sleep, your body will thank you. People shorting themselves on sleep will also be hindering their fat loss efforts and may lead to more weight gain from improper hormonal responses (which can also trigger cravings!)
  • Exercise with intensity (for fast twitch muscle recruitment, not slow twitch), whether it is resistance training with short rest periods or doing interval training like sprints. Short burst of anaerobic intense exercise (lactic acid burn) will in turn signal the body to release GH. Long aerobic activities (jogging, etc) will NOT. (The old argument of look at the body composition of a sprinter vs the marathon runner…the sprinter has more muscle and very low bf%, the marathon runner has little muscle and a higher bf% even if they look smaller) See the role of lactate in exercise induced GH response.
  • Exercising in a fasted state has also shown to increase GH level. This may not be right for everyone, as you do need to make sure you have enough energy to get through the workout without blood sugar crashes(especially if you are already glycogen depleted).

Minimize Excessive Cortisol:

  • Keep all your intense strength or cardio exercise under 45min (remember we want to increase the intensity in a short period, not the duration). Anything longer will just start wasting muscle as fuel.
  • Practice relaxing throughout the day, don’t stress out over things that mean very little in the long run (ask yourself will this really be important in 1 week, 1 month, 1 year). Get perspective on things in your life, and detach from things that really don’t matter. Smile more, take deep breaths throughout the day, get out in nature, find your passions in life, etc. We are too stressed out and our body was only meant to use stress in short bursts (fight or flight response) not all day long events.

Wrapping it Up

So if you can master these small steps, you will see tremendous changes. Remember that fat burning/loss can be an all day event! So eat and live your life that way! Don’t worry about how many calories you burn doing something, because that is not the point. Worry about what you eat all day and how your hormones are going to react to it. Eat the foods your body was meant to eat and live the active lifestyle your body was designed for…and you will have increased health, look great, feel great and hopefully live long and stay active.

  • Remember that 85% of fat loss is nutritional based (not how many calories you can “burn” doing aerobic exercise) and you have the ability to burn fat all day long if your hormones tell your body to do so.
  • Eat whole “real” foods (not processed..if it wasn’t around 100 years ago, you don’t need it!), avoid all sugars (foods and drinks), have protein with every meal
  • Train your fast twitch muscles with resistance training 2-3x a week and do 30-60min of “active lifestyle” based movement daily (not going to call it cardio). Go have fun doing whatever! (play tennis, go walking/hiking, ride a bike, enjoy what you do!)
  • Stop stressing out, take some deep breaths, get outside to relax and get your sleep.

 

Cyber Monday: Save 40%

Cyber Monday starts TODAY!  Join LAC via the web and save 40% off of our regular price!

Click HERE then click “JOIN NOW” and use promo code: CYBERMONDAY

 

Lexington’s best health club since 1984!

Happy Thanksgiving

Happy Thanksgiving! (Swipe for Holiday Class schedule)

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Strength Training And Hypertrophy For Women Over 40

via Breaking Muscle and Amanda Thebe

I’d like to persuade all women over 40 to start strength training for hypertrophy. Now, before you sta

rt panicking that I am trying to make you big and bulky, let me explain why it is important for women over 40 to strength train rather than just stick with a cardio routine. First, you need to understand exactly what hypertrophy means and how it will benefit you. I also want to mention that cardio still has an important part to play in your life in conjunction with strength training.

 

The Role of Hypertrophy

I believe that the word hypertrophy has been misused and, at the minimum, misunderstood.  Hypertrophy means to change the shape, function, and strength of the muscle by nourishing the cellular structure—this does not necessarily mean the muscle has to get bigger. In fact, if you are working on fat loss, building muscle will likely make you smaller because muscle is much more dense than fat.

 

What we as individuals determine to be bulky might also be interpreted differently by others, and there is no one true definition of what this means. For example, the majority of women do not have the hormone profile that men carry that allows for huge gains in muscle mass to happen.

 

The science behind hypertrophy indicates that you need to work your muscles to the point of overload–and this means you need to have some discomfort while you are working out. I have to break the news to you that all the articles you have ever read about getting long, lean muscles with 5 pound weights performing 200 reps are complete bullshit. For one, you physically cannot change the length of a muscle, it is, after all, attached to bone, so unless you want to extend the length of your bones, your muscle length will stay the same. Yes, you can change the shape, viability, and function of the muscle, but not the length.

 

5 Reasons Hypertrophy Works: 1. It Fights Aging

After the age of 30, our muscles start to naturally shrink. Muscle mass can decline at an approximate rate of 3-5 percent per year, so even before we really get into the meat and bones of hypertrophy training, you need to acknowledge that you are already fighting the first stages of aging. By adding strength training to your program, you can start to regain some of that required strength in your body as it naturally declines. If you are a woman going through menopause, then you will also be dealing with hormonal disturbances that can impact your ability to gain muscle easily, so the earlier you start lifting, the more prepared your body will be for aging.

 

5 Reasons Hypertrophy Works: 2. You Will Look Good Naked

Lean muscle boosts your metabolism, and your muscles need nutrition to thrive whereas fat is just lazy. If you have increased muscle mass, your body will use your food more efficiently (think a Ferrari here) whereas increased body fat is just like feeding a broken down old car.

 

I know that looking good is not everybody’s main reason for working out, but there is no denying that the by-product of a good strength session is that your body starts to change. Your body composition can be totally transformed when you develop lean muscle. A great way to see this is not necessarily by the scales, but by your clothes sizes, measuring tape, or even just visually by looking in the mirror. So, if you are interested in the aesthetics, then start lifting.

 

5 Reasons Hypertrophy Works: 3. You Will Feel Empowered

Something really amazing happens when you start to get strong, you start to feel empowered in other parts of your life. It’s one of those things that is under-rated by the young ‘uns, but for us ladies over 40 who often experience a sense of feeling incapable or having low self-esteem, this is huge! The rush of endorphins you get from a great workout will leave you feeling invincible, so let’s give our selves the gift of having a strong body and a strong mind. The connection is undeniably there, and it can literally change your life.

 

5 Reasons Hypertrophy Works: 4. It Will Help Prevent Injury

While the main purpose of our muscular system is movement another primary purpose is maintenance of posture and body position, and by this, I mean that our muscles support us. If you have a strong body you are protecting your joints, and you are building a system of muscles that can contract, react, and bounce back helping you to stay injury free and mobile.

 

5 Reasons Hypertrophy Works: 5. You Get Overall Health Benefits

Often overlooked in the gym is the knock-on effect of having good overall health from building muscle through hypertrophy. Having a functioning body with a good metabolism will help us fight some of the major diseases and illnesses that plight us as we age. Supporting our structure against osteoporosis is a basic essential requirement if we are to enjoy our life moving forward. Having a strategic exercise plan is one of the proven ways for women to fight epidemic diseases like diabetes and heart disease, one of the biggest causes of death in females.

 

How to Plan Your Workouts

Now that I have totally persuaded you to start lifting weights, you probably want to know what this type of training looks like.

 

Here are some basic requirements:

 

1. Keep reps in the 10-12 rep range.

2. Cover six essential movements of the body:

  • Hip dominant: swing, deadlift
  • Knee dominant: squats, lunges
  • Push: both vertically and horizontally, push ups, chest press
  • Pull: both vertically and horizontally, pull ups, bent over row, inverted row
  • Core functioning: shoulders to hip, front, and back of your trunk
  • Explosive movement: jump squat, hang clean

3. Load, speed, and duration are all elements to consider.

4. You need to reach overload with your muscles, and discomfort is okay.

5. Work for 25-30 minutes.

6. Work 3-4 times per week.

7. Alternate days of low intensity steady state exercise (LISS), walking, hiking, swimming, yoga, pilates, etc.

8. Mindfulness. I am not some raging hippie but keep your body’s stress levels regulated by finding some quiet time in your day.

9. Restoration. Get adequate rest between workouts, take days off, dial in your nutrition, and get enough sleep.

 

Use Muscle Overload 

One of my great mentors in the fitness industry, Coach Robert Dos Remedios, describes overload as filling your work capacity bucket. You need to lift heavy enough and do enough reps of the six essential movements.

 

For example, if I program a workout for you that has you working in a 10-12 rep range:

 

  • If you can do 15 reps easily, then you are not working hard enough.
  • If you can barely do 4-5 reps, then you are working too hard. If you start puking, you are working way too hard. If it hurts your body in ways that don’t feel good, then you might get injured.
  • If you get to 8 reps and have to push through those last 2-4 reps, then you are working just hard enough.

 

Think of Goldilocks and the Three Bears, find the place that is just right. And remember, only you can determine that unique place for you, the place where discomfort and overload is ideal. Find where the magic happens.

 

Just Go and Do It

So there you have it. I know that I have converted you. Now, we just need to tell the masses. Most of the general population could benefit from some element of hypertrophy in their life. It’s all good news. Strength training for hypertrophy is going to impact you in positive ways—you will be able to be more active, play with the kids, and manage your stresses, all with renewed energy if you push far enough to achieve this.

 

You might also like The Differences Between Training In Your 40’s And Your 20’s.

 

Coach Amanda Thebe is Breaking Muscle’s Expert Coach in Residence. If you are a woman who is over 40 years old and want Coach Thebe to cover a topic you are interested in, or would like her to address a specific issue you may have, email helpme@breakingmuscle.com. Put Coach Thebe in the subject line, and let us know what you need in your training.

3 Swim Workouts for Runners

via Active.com

(info about the Lexington Athletic Club pool HERE)

There’s only so many miles that you can run in a week. At some point, no matter how fast or fit you are, your body will break down from the repetitive stress that running places on the joints of the lower extremities.

The good news: To get faster, you don’t necessarily have to run more miles. Yes, you’ll still need to run for the majority of your training, but supplementing with other activities is a good way to take your running to the next level without risking injury.

Instead of piling on the miles, incorporate swimming into your training regimen to improve your strength, aerobic fitness and flexibility, all without placing any additional impact stress on your knees and ankles.

More: An Injury-Free Approach to Cross-Training

The Cross-Training Solution

Swimming is a great way to recover in between hard days of training. You’ll still get an excellent aerobic workout and train different muscles that will help with your running economy. It can also help strengthen your lungs through hypoxic training, improve ankle flexibility, and allow you to boost your weekly training volume without risking injury.

If you aren’t sure how to include swimming into your running routine, try swapping out an afternoon recovery run or a 4-mile morning jog with quality time in the pool.

Try these three swim workouts to train smarter and get faster.

More: Cross-Training Marathon Plan

Workout #1: The Puller

A good way to let your legs recover is to use a pull buoy on your main swim sets. It will allow your legs to recover and make your upper body do most of the work. This is a great workout to try after a morning session at the track.

Warm-up: Swim 400 meters at an easy pace.

Main set: Complete 6 x 200 pull builds. Increase your speed every 25 meters. Start slow and finish with a sprint.

Cooldown: Swim 400 meters without the buoy at a recovery pace.

Workout #2: Lung Builder

This exercise will strengthen your lung capacity by limiting the number of breaths you take during the set.

Please note: Do not hold your breath during this exercise. Instead, practice controlling your breath so that you exhale slowly when your face is in the water. Take a controlled breath as indicated below.

Warm-up: Swim 200 to 400 meters at an easy pace.

Main set: Complete 12 x 100 meters. For the first 25 meters, take a breath every three strokes. From 25 to 50 meters, take a breath every five strokes, and from 50 to 75 meters, take a breath only every seven strokes. Sprint for the last 25 meters of the set.

Cooldown: Swim 100 to 200 meters easy.

More: 7 Cross-Training Exercises for Runners

Who’s swimming laps today? ••• Repost via @parapentbob

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Workout #3: The Kicker

The kick in swimming works to strengthen the hip flexors, IT band and hamstrings without adding the pounding you would get on the road. If you want to increase your ankle flexibility during this workout, use a pair of short-nosed flippers.

Warm-up: Swim 200 to 400 meters easy.

Main set: Complete five sets of the following interval: 50 meters easy, 100 meters fast kick, 50 meters easy, 100 meters fast swim, followed by 15 to 20 seconds of rest. Repeat.

Cooldown: Swim 200 to 400 meters at a recovery pace.

You’ll notice that these workouts are only 1600 meters in length. For a swimmer, 1600 meters isn’t much, but for a runner it should be more than enough. You’ll stretch your legs and get in a great cardiovascular and muscular workout.

More: 10 Running-Specific Strength-Training Exercises

 

 

CrossFit in Lexington, KY

LAC CrossFit at Lexington Athletic ClubIMG_7820

Perhaps you’re a member at another CrossFit box in the Central Kentucky area, but you need an indoor pool, track, sauna, etc. for training through the winter or to get ready for the CrossFit season.   Now’s a great time to get a short term membership at LAC CrossFit  (located in Lexington Athletic Club) and take advantage of all the benefits that a mega-globo-gym offers.

Click link for more details!

http://lexingtonathleticclub.com/join/

Members from CrossFit Maximus, CrossFit 859, Man-O-War CrossFit, Big Blue CrossFit, CrossFit Unbridled (and any others) are all welcome to join LAC CrossFit/Lexington Athletic Club this winter and take advantage of this limited time offer!

(you might be surprised with how many people you recognize from your box that are already training at LAC) 😉
‪#‎greatworkoutatagreatprice‬

 

#Repost @kittyfittcityyy #lexingtonathleticclub ・・・ #latergram I’m tellin’ y’all, a #nightswim is life.

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How many hours of open gym does your #crossfit have?

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Perfect for Helen WOD

Perfect for Helen WOD

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How to Get Big and Strong Without Becoming a Mess

via SpotMeBro and Mark Sisson

To gain muscle, we’re told to eat everything in sight. We’re told to drink a gallon of milk a day, or to pour olive oil over a pizza before eating the entire thing in one sitting, or even to eat fast food for every meal – all in the indiscriminate pursuit of mass. Okay, eating that way will get you bigger. And it will make you stronger, so at least some of that mass is muscle. But at what cost? You’ll just have to go on a “cut” to eliminate the bulk you don’t want to keep while taking care not to dip into the bulk you do want. It can certainly work, but what if there were a better way?

 

I say, get it right the first time. Eat a sensible, biologically-appropriate diet that provides the macro and micronutrients your body needs to build muscle without accumulating excessive body fat. I won’t comment on the type of lifting you should be doing. Anyone reading this blog likely already knows the importance of multi-joint, compound lifts like squats, deadlifts, dips, and presses. So keep doing that.

You guys know about protein. Eat lots of it. You’re probably already doing that, so just keep it up. But don’t stick to plain chicken breasts and lean steak. Those are fine sources of essential amino acids, but when you focus solely on lean meat you avoid lesser known nutrients that also promote anabolic signaling, assist recovery, and support the health of your joints.

Don’t avoid fatty cuts. Our bodies require saturated animal fat to produce sex hormones like testosterone, while low-fat diets lower circulating androgen levels. And the cholesterol in foods like egg yolks and animal fat can directly increase muscle strength and size by upregulating testosterone levels – as long as you’re actually exercising and giving your body the stimulus it requires to utilize the cholesterol. Eat whole eggs and fatty steaks. Cook with butter and coconut oil.

Eat gelatinous cuts and save your bones for broth. Often dismissed as a “useless” protein for its lack of essential amino acids, gelatin is actually vital for anyone looking to lift heavy and put on lean mass. For one, gelatin is protein sparing, meaning it provides amino acids that would otherwise be drawn from your regular protein intake. With gelatin in your diet, the other protein you eat “goes longer.” And two, lifting places a lot of stress on the joints while gelatin has been shown to alleviate joint pain. This isn’t surprising, since gelatin comprises the connective tissue – cartilage, tendons, fascia – in and around our joints. One particular amino acid found abundantly in gelatin – glycine – also promotes better sleep, which is probably the most anabolic non-food nutrient a lifter needs. Sleep is where we recover and where we grow. Eat oxtail stew, beef/lamb shanks, ribs, and make bone broth on a regular basis. Don’t throw out your chicken carcasses or rib bones.

Eat liver. Classic bodybuilding diets almost always included liver (or dessicated liver tabs), also known as nature’s multivitamin, because they were the most abundant source of preformed vitamin A/retinol. Retinol is a vastly underrated anabolic nutrient that’s necessary for testosterone production and muscle protein synthesis. Plus, protein metabolism exhausts retinol stores, so the more protein you eat, the more vitamin A you’ll need to keep your stores topped up. Liver once or twice a week will do the trick and keep you from overdosing on retinol. You can eat poultry liver more often than beef, lamb, or pork liver, since the former is lower in vitamin A (but higher in iron).

Marknewspaper

Another photo of Mark at age 58.

Feed your gut bacteria, too. You’ve probably heard about the importance of having healthy gut bacteria, who outnumber human host cells by 10 to 1. That means you’re more bacteria than you are you. And although most of the focus has been on how gut health determines digestion, immunity, and various allergies and food intolerances, emerging science is showing that certain species of gut bugs – including ones found in human guts – can convert glucocorticoid (stress) hormones into androgens. The best way to feed gut bacteria is with a diverse, plant-rich diet full of soluble fibers, phytonutrients, and resistant starch (green bananas, cooked and cooled potatoes, raw unmodified potato starch – works well in smoothies).

There are also some non-food related aspects of your life that, if integrated, can promote muscle and fitness gains.

Walk. Seriously, I know it takes a long time and it’s not exciting or intense, but walk as much as you can. Shoot for at least a couple miles a day, preferably spread out. Walking isn’t “cardio,” because it’s so low intensity. It won’t dampen your gains. Hell, it will actually improve them by shifting your autonomic nervous system away from high-cortisol, high-alert sympathetic mode over to high-testosterone, chilled out parasympathetic mode. If we want to recover from our workouts, we need to be in that parasympathetic space. Another good time to walk is immediately after a hard training session. Fatty acids will have been liberated from your fat stores, and a 30 minutes or so brisk walk should utilize at least a few of them. Shoot for 10,000 steps a day. Take frequent, short walking breaks from sitting.

Get sunlight. Sun doesn’t just feel good on your skin. It’s good for you. When UVB rays hit our skin, we begin producing vitamin D, a prohormone that acts as precursor to steroid hormones like testosterone. And if you can swing it, go nude and spread ‘em. An old timey study from back when scientists could research all sorts of wacky premises showed that full spectrum UV light applied directly to a man’s testicles increases testosterone. In the absence of sun, vitamin D supplements are good compromise and have also been shown to increase testosterone levels. However, sun exposure also has other benefits not provided by supplementation, like promoting the release of nitric oxide, which can lower high blood pressure and improve vascular function.Depending on your skin color,ten to thirty minutes of midday sun, shirt off, shorts hiked up (or full nude) will provide the necessary benefits without damaging your skin. Avoid burning.

Mark_Gym-18

Mark is determined to help you look like this when you hit your late 50′s.

My recommendations probably don’t conflict with your current regimen, but they may require that you leave your comfort zone and try some new foods and develop some new habits. Good luck. I hope these work for you as well as they’ve worked for me and my readers.

Mark Sisson is the author of a #1 bestselling health book on Amazon.com, The Primal Blueprint, as well as The Primal Blueprint Cookbook and the top-rated health and fitness blog MarksDailyApple.com. He is also the founder of Primal Nutrition, Inc., a company devoted to health education and designing state-of-the-art supplements that address the challenges of living in the modern world.

Winter Triathlon Training

Where’s the best place to triathlon train in Lexington?IMG_7820

Lexington Athletic Club!  …Especially in the winter offseason!

Olympic size pool?  Check!

longest indoor running track in Kentucky?  Check!

Spin classes?  Check! (12 per week and their included!)

CrossFit and cross-training? Check! (CrossFit Boot Camp classes are included too!)

And check this out:  You can join now on a four-month short-term winter membership for as low as $225!

#greatworkoutatagreatprice

P.S. You can “TRI” before you buy!  Click HERE for a FREE 4 DAY pass!

 

LAC CrossFit: Great equipment and a great training space…at a GREAT price!!!

Eleiko bars, Rougue Infinity Rig, Prowlers, sleds, lifting platforms, a turf field and even an outdoor training area!

Join NOW for less than $1 a day and get 3 months FREE!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Free Four Day Pass!