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Spring House, PA



There has been a huge shift in the industry and especially how women approach training. More and more women who come in to train with us start lifting weights and see that they are getting stronger, they feel great and they love it. That is one trend which Fast Twitch Training has always stood behind and will continue to do so. Fitness standards have changed completely. Instead of women feeling like they are held hostage to doing cardio on a machine with the thought that this is the only way to lose weight, or stay lean, women can now feel empowered through strength training by lifting weights with much better results than cardio could ever do.

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Overtraining Happens More Easily with No Game Plan

      Some of us, if not most of us, treat our bodies like it’s the enemy. We want to beat our bodies into submission to get the result we want. We tend to be easier on other people than we are on ourselves. For instance, if it’s a friend or colleague who feels they are falling short in any avenue of life, we tend to give them perspective and motivate them to see the brighter side. However when we turn the guns on ourselves, we are not so nice. We don’t see perspective and we don’t treat ourselves like we are our best friend. So with that said, be your own best friend to your body.

      I can speak from experience to this. Many of us may be able to relate.

      I used to train Brazilian Jiu Jitsu four times per week, 2 to 3 hours at a time.

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Training Is Only Half the Workout

A runner in training asks a renowned coach “How many years until I reach my goal if I want to become a world class runner?” The coach responds, “If you train 5 days a week you will get there in 10 years”.   The runner asks, “If I train twice as hard and double my sessions how long will it take me?” The coach responds by saying, “It will then take you 20 years.”

Rest and Recovery play a huge part in the equation to success. Many of us don’t know the difference between Rest and Recovery and even fewer of us plan that into our workout schedule. Most people have a workout plan, but don’t include the rest and recovery part. Keep reading to see what I find is a typical working adult mindset and execution as it pertains to working out.

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By Dr. Mark Wiley

Stretching is not enough to get the legs supple and ready to exercise. Often there are old injuries to work through, scar tissue adhesions that bind, and trigger points to release. To do all of this would require visits to the gym, massage therapist and physical therapist. Fortunately, there is a device called the foam roller that is available everywhere from sporting goods stores to Target to Five Below that can get your legs pumped with blood, supple and ready to workout in minutes.

In today’s video article my friend and trainer Dennis Angelina of Fast Twitch Training in Spring House, PA will show you three simple ways to use the foam roller, before and after workouts or for therapy, to get the lower body where it need to be. He will show rolling techniques for the hamstrings, IT band, and quadriceps.

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