Prism Fitness Group

Functional Fitness Equipment

Two New Year’s Resolutions in One. Get Fit AND Stay Organized!

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Here’s a great solution to crossing off two popular New Year’s resolutions with one action.

 

 

Do you have an unused space in your house or business? Turn it into a mini gym!

The combination of exercises you can do with medicine balls, stability balls, fitness cables, smart mats, and foam rollers can keep your fitness schedule packed. And if you run out of ideas, look no further than the myriad of exercises – printed right on the products!

 

Plus, the Essential Storage tower holds all the products in a stylish, compact, and organized way. With all these products within easy access, you’ll lose the excuse of not having time to get to the gym.

 

Cardio, Strength, & Stretch in one system

 

Here are a couple ideas to get you started with your new mini-gym.

 

Build a Strong Core:

Medicine Ball Twists – Sit with feet on ground, lean back with back flat. Tap medicine ball from side to side, working your obliques and abdominal muscles. Try 3 sets of 10.

 

Build Leg Strength

Wall Sit with Stability Ball – Position ball between your back and the wall. Ease down into a squat positon. Hold for 60 seconds. Repeat.

 

Stretch Your Muscles

Partial Sun Salutations on the Smart Mat: Start in High Plank, then drop to low plank, keeping your elbows close to your ribs. Next, ease into up dog by lowering your body toward the ground, lifting your torso up, and positioning the tops of your feet on the floor. Finally, turn your toes under, heels toward the ground, and positon into an inverted V, or down dog. Repeat.

 

 

Stocking Stuffer Gift Ideas for the Fitness Fanatic in your life

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Do you have a fitness fanatic on your holiday shopping list? Or, maybe someone who needs a little more TLC in their life? We have some last minute, stocking stuffer gift ideas for your family, friends (and heck, why not buy one for yourself!)

 

 

Stocking Stuffer ideas

 

Fitness Finds

 

1. Quick Flip Handles & Fitness Cables

 

Our innovative Quick Flip handles allow you to change out different resistance levels by swapping bands. By allowing the cables to be interchangeable, you can create your own resistance system to strengthen and tone from head to toe.

 

Here’s how it works:

Easy Cable Insertion/Removal

  1. Simply lift the two sides of the flip-lock cable cup.
  2. Insert the cable plug through the hole (from the bottom).
  3. Then push down on the cable cups until they “click” into their secured position under the cable plug.
  4. Repeat for each cable cup (for Triple slot handle).

 

 

 

 

 

 2. Strength Bands and Mini Flat Bands

 

 

 

 

 

 

 

The Strength Bands provide smooth, constant resistance throughout the range of motion. The versatility of the resistance bands allows users to add assistance or resistance to any training routine. Bands can also be used for assisted pullups, stretching, conditioning, speed training, rehabilitation, and aerobics.

 

 

 

 

 

3. Weighted or Speed Jump Rope

Do you know that jumping rope burns approximately 650 calories per hour? It’s a super-efficient cardiovascular workout!

Our durable Speed and Weighted Jump Ropes are designed with rubber grip handles that contours to the hands of the user, taking pressure off the wrist. Both jump ropes are fully adjustable; change the length of the rope to fit any height.

Choose between a speed rope and a weighted rope for a comfortable and challenging workout based on your training goals. The speed rope is lightweight, making it easy to maneuver and accelerate to a sweat-dripping pace. Use the weighted version to add additional resistance to your exercise routine to turn up the intensity.

 

 

 

 

 

 

Self Care Products

 

1. Nano Foot Roller

 

Increase flexibility and relieve pains in the foot and forearm areas. Patterned surface promotes blood flow.

 

 

 

 

Still have room under the tree? Try this:

 

2. Smart Recovery Self-Guided Muscle Release Roller

 

The Self-Guided Foam Roller is used to release muscle tension before, during and after workouts. It features 9 movements that are printed directly on the foam roller for easy reference. It is 2-ft long, which is wide enough to use on backs. The durable polyethylene foam is designed for moderate to heavy use while still holding its shape.

 

 

Happy Holidays from Prism Fitness Group!

Shop all our Self-Guided Product line!>>

 

Click on the photo to watch  a workout video sampler!

 

 

 

 

 

3 Benefits Of Being Outdoors

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Summer is fading. Back to school is almost here (or already started!). Before the daylight hours shorten too much, be sure to soak up as much time outdoors as possible.

 

Go for a walk after dinner. Squeeze in another sunset boot camp. Take a long bike ride. Get in one last hard swim in your nearest lake. Especially if you live in a climate where the snow piles up, and the outside activities do an about-face, you will want to sneak in some summer-specific activity.

 

Here are a few reasons why you will want to #getoutside these last few weeks of summer.

 

1.Your vitamin D levels will go up

 

According to a Harvard study, Vitamin D has disease-fighting powers that can affect everything from osteoporosis to cancer to depression to heart attacks and stroke. Direct sunlight on the skin is responsible for the creation of the biologically active form of the vitamin. 10 – 15 minutes is all that it takes for a daily dose. Remember, of course, to use common sense to avoid the dangers of too much sun.

 

 

2) Being outside may help improve mental health, stress, and overall physical health.

According to a Stanford-led study, there is quantifiable evidence that spending time walking in nature may lead to a lowered risk of depression. It has also been shown to reduce blood pressure and, according to one study, show “promising effects on self-reported mental wellbeing immediately following exercise in nature which is not seen following the same exercise indoors.”

 

 

3) Time outdoors may correlate to higher quality academic performance.

According to one Finnish study, there is some evidence that promoting a physically more active lifestyle may benefit the development of reading skills. This is excellent news for children gearing up for back-to-school. Get them outside as much as possible in these last few days before school starts.

 

 

You need this “one thing” to meet your fitness goals.

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Consistency.

 

Did you ever notice that when you miss a day or two of exercise, it suddenly gets even harder to get back at it in the following days? This is why consistency is the one key thing to meeting your fitness goals.

 

Keeping a regular schedule when it comes to exercise matters because when you end up skipping many days in a row, the health benefits start to fade away. At first, there may be only a decrease in the positive metabolic aspects, but skipping exercise eventually affects motivation, endurance, and can even increase your odds of an injury.

 

Studies have shown that building momentum can be one of the primary reasons that people continue to exercise. People reported that they felt healthier and more physically aware after exercise or the exertions of the day before and desire to relive that sensation. Longer periods between exercise sessions could potentially dull that enthusiasm.

 

When your mind continually thinks it is starting over at square one after many days (or weeks/months) of skipping workouts, motivation will drop off.

 

The truth is that no matter what we do in life it will be hard to achieve the success we want unless we work at it day after day over the course of months and years. This is no different when it comes to your exercise programs. Even if you have the best trainer and fitness tools in the world, and the best diet to follow, but if you do not stick with it consistently, you may end up spinning your wheels.

 

Consistency is vital for the beneficial changes of exercise to occur in your body. When you keep at an activity, you perfect your form, build endurance and become better each time.

 

According to the Mayo Clinic of Sports Medicine, regular, consistent exercise stimulates the growth of new capillaries to bring blood to your muscles. It also takes weeks of strength training to grow muscle fibers. If you are hit or miss in your exercise routine, these physiologic changes will take longer to occur, and these changes will not be as powerful.

 

It takes 4 weeks for YOU to see your body changing.

It takes 8 weeks for YOUR FRIENDS AND FAMILY to see your body changing.

It takes 12 weeks for THE REST OF THE WORLD to see your body changing.

 

Remember, effort and intensity are nothing without consistency!

 

 

How to Maximize Your Rest Days & Recovery Periods

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Rest days and recovery are an essential part of any training and conditioning program. In fact, some would argue that it might be as important than the workout itself. The truth is, recovery must happen before progress is made. It is key to minimizing injuries, staying in the game for the long-haul, and increasing success on days when you want to push to the max.

 

 

Schedule Rest Periods

 

For optimal success, make sure you take at least a 24-hour rest between intense training sessions within the same muscle group. Remember, you are breaking down your muscle tissue and depleting your energy stores when you train. Rest periods allow for the muscle fibers to repair and grow. Returning to the gym prematurely could increase your risk for injury.

 

Then, every 3-4 weeks, plan a total recovery week. If you are lifting, try performing half the number of reps with sub-max loads. Or do a different take on a workout. Swap your HIIT session for a hike session, for example.

 

Proactively scheduling your rest days and recovery weeks can keep you from overtraining syndrome (OTS), which can occur when the body struggles to regain from constant strenuous exercises. Overtraining can actually cause a decrease in performance and may even lead to serious, adverse metabolic and physiological changes within the body.

 

Tip: Take one of your workout slots in your recovery week and schedule a sports massage during the time you would usually work out. That way, you keep a routine, and you fit in some needed self-care.

 

Sleep, Hydrate, & Refuel

 

The whole purpose of sleep is to induce a state of restoration in the body. In fact, it is the hormonal secretions that occur during sleep that can have the most significant influence on recovery. Research shows that without adequate sleep, the body can experience a decrease in both tolerance and performance in training sessions and the healing process after.  Bottom line: get your ZZZ’s and avoid screen time right before bedtime.

Dehydration not only reduces performance potential but can delay the recovery process. Exercise increases the body’s need for water and electrolytes, especially the sessions that are the most sweat producing. And how much water should you be drinking daily? Find out here.

Proper nutrition is also key to successful recovery.  Make sure you have a good source of protein as it is required to rebuild muscle tissue. And don’t rule out carbs just yet. They are a muscles primary source of energy and are important for refueling your body’s glycogen stores. Consult a sports nutritionist for the best food options and fuel recommendations based on your activity level and other considerations.

 

 

Focus on Recovery Sessions

Be sure to schedule active recovery into your workout routine. Doing so can help not only with injury recovery but overall workout success. Try these:

 

Smart Stick

The Smart Stick makes your favorite movements and exercises more productive. The hands push and pull each other and “drive” the body, creating balanced, an optimal range of motion from top to bottom. The unweighted version is perfect for flexibility and balance exercises.

 

 

 

 

Foam or Grid Rollers

The general idea behind rolling exercises is that by applying direct loads to your muscles, you lengthen and massage the underlying tissues. The use of rollers for effectively reducing muscle tension is now a widely accepted fitness practice and makes it easier to resume those challenging workouts.

 

 

 

 

Read more about how to use foam rollers in recovery here:

 

 

 

Stretching

 

The Mayo Clinic says that, in general, stretching may help you improve range of motion in joints, improve athletic performance, and reduce the risk of injury.

In fact, the American College of Sports Medicine (ACSM) recommends that you stretch for 60 seconds on each major muscle group at least two times a week.

 

Hip Stretch

 

Spinal Twist

 

Plow Pose

 

 

Smart Mats make stretching easy.

 

 

Read More about stretching here:

 

 

Massage:

Relieve tight muscles, deep tissue knots and minor aches and pains with a variety of self-massage tools.

 

TP Grid STK Roller

 

Hand-held roller used to relieve minor aches and pains. Designed with three-dimensional Grid® surface and AcuGRIP handles for targeted relief.

 

 

TP AcuCurve Cane

 

Relieve tight muscle knots in hard-to-reach areas like the neck, back, and shoulders. Features extra firm tip to provide precise pressure in deep tissue knots. Two-ball design on one end effectively targets the muscles surrounding the spine.

 

TP Grid Ball

Massage ball designed with the three-dimensional Grid® pattern for targeted relief in a compact size. Lightweight and portable!

 

 

TP Nano Foot Roller

Increase flexibility and relieve pains in the foot and forearm areas. Patterned surface promotes blood flow.

 

If you want to improve your fitness level, try this: Group Fitness.

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When you workout by yourself, does it provide you with enough of a challenge? It’s easy to slack off on the rep count, or intensity when no one is looking. But, there’s a bond that is formed when a group sweats, grinds and struggles their way through a crazy-tough workout. If you are looking for that next-level challenge, gather up your best group and jump into some small group training, group bike rides/runs, or even a group exercise class.

Just like having an accountability partner, group workouts can make you push harder, get competitive, and increase motivation.

 

Push Harder

Studies show that exercising with a group can take your workout up a notch because you tend to push yourself harder than you would on your own. This is called The Köhler Effect, and the, and the basis is that no one wants to be the weakest link in any given group setting. In the fitness world, this translates to pushing harder when you are working out with people who are fitter than you.

In fact, in one study, participants performed a series of planks and showed that working with a group produced a motivation gain that allowed the participants to hold their planks for a longer period of time. Those who exercised with a more-capable partner increased their plank time by 24 percent.

 

Get Competitive

Group settings can lead to positive competitiveness. Seeing what others are capable of doing can inspire you to try harder. In fact, when the group mirrors the effort and level of its fittest members, the result can be an elevation in the fitness level of the entire group. Working on this competitive edge can also help you past mental barriers that can develop when you are on your own.

 

Increase Motivation

Group workouts can improve consistency, duration, inspiration and can create a higher level of motivation among one another. Increases in motivation often happen because group workouts tend to be filled with encouragement in the form of verbal cheers and positive vibes from others to keep the energy and motivation high. These accolades are infectious and create a positive attitude and environment for the whole class.

 

 

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