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CINCOfit Members,

We hope that you are all safe and dry! Thankfully both CINCOfit locations have been spared from the flood. There are no flood waters immediately around CINCOfit. If you can safely get to the gym, we are open!

As always, if there is anything that needs our attention, please do not hesitate to contact us 24/7.

CINCOfit
281-371-2004
membership@cincofit.com

CINCOfit West
281-769-4011
member@cincofit.com
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July facial special! $40 off any facial service from BeautyWorx. BeautyWorx is located inside the CINCOfit Highland Knolls location.
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Five years ago Anna & Joshua May took a step of faith and left their teaching jobs to pursue their dream of owning a gym.

Read more about their story: http://ow.ly/wFfz30bnIVt

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The #1 Factor Keeping you from Reaching your Fitness Goals

If there is one thing that is holding you back from reaching your fitness goals, I would bet that factor is consistency. As a trainer with more than 10 years of experience, I've witnessed countless people that fail to reach their goals because they are missing this important key to success.

Read more: http://ow.ly/2hw430bd1v0

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Feeling Stressed?

We live in a fast paced world. Our days are filled with activities including work, meetings, doctor appointments, our children's extra-curricular activities, and much more. All of this busyness leaves us feeling stressed. We're so busy that when it comes to working out we view exercise as another stressor because it's one more thing that we have to fit in to our schedules. The solution is to change how we view exercise and it's importance in how we manage our stress.

Read more: http://ow.ly/8VxO30aDxJx

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Principles of Training: Overload, Specificity, & Reversibility
This week we are finishing our discussion on the three principles of training. Please see previous posts on Overload & Specificity.

REVERSIBILITY
Definition: The corollary of the overload principle, reversibility indicates that gains are quickly lost when the overload is removed. You might also refer to this as the "use it or lose it" principle.

Example: Every year I select which obstacle course races I'm going to compete in and focus my training to be in peak shape for those events. At the end of the season I take some time off from training to give myself the opportunity to recover physically as well as mentally. When it is time to start training again for the next year, I don't try to pick right back up where I left off. I know that the off season has led to some loss in fitness; therefore, I gradually build up the volume and intensity of my workouts.

Application: Don't get discouraged! Everyone struggles with workout consistency. When you are able to get back to a regular workout routine, set realistic goals. Don't expect to lift the same amount of weight or run/walk the same pace the last time you worked out. Give yourself time to get back to where you once were. With regular exercise and adherence to the principles of training, you can get your previous fitness back and even more!

For more help with your workouts, call us at 281-371-2004.
Learn more at cincofit.com
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Principles of Training: Overload, Specificity, & Reversibility
This week we will discuss the principles of training and how you can apply them to your own workouts.

SPECIFICITY
Definition: Your workouts should be relevant and appropriate for your desired outcome.
Example: As an obstacle course racer, I have to be prepared for the specific demands of OCR: heavy carries, grip strength training, mobility, and aerobic capacity (running). When I'm planning my workouts I make sure that I am addressing one or more of these components on a daily basis. My training is always specific to the event I am training for.
Application: Even if you aren't training for an event, your training should still be specific toward your training goals. Here are a couple of ways to include specificity to help you reach your training goals:
- Improve Strength: To increase strength you want to use heavy loads. Beginners start with a rep range of 8-12 reps. Those with with experience use a rep range of 4-8 reps. As your strength improves you will be able to lift more weight while still meeting your goal repetition range.
- Improve Endurance: To increase your endurance, gradually increase the duration of you cardio workouts. Start with an amount of time & pace that you feel is challenging, but not overly strenuous. Aim for 3-5 cardio sessions per week. After every three weeks of consistent training, add 10% to the duration of your cardio sessions.

For more help with your workouts, call us at 281-371-2004.
Visit us online at cincofit.com
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Principles of Training: Overload, Specificity, & Reversibility
This week we will discuss the principles of training and how you can apply them to your own workouts.

OVERLOAD
Definition: Exercise must be performed at a level beyond which is accustomed in order for a training effect to occur. Overload is specific to each individual and is affected by age, exercise history, body composition and general well being. Overload is an important principle regardless of whether you are training for fitness or performance.

Example: I currently participate in Obstacle Course Racing (OCR). The OCR events I compete in range in distance from 3-12 miles and may last for up to 2.5 hours. This is considered an endurance event and I run a fair amount of miles in preparation for these events. In my current training cycle (6 weeks), my daily runs are 33 minutes in duration. Therefore, I am currently accustomed to this activity. To apply the overload principle to my training, in subsequent training cycles, I will slowly increase my daily time spent running. This increase in duration is more than I am currently accustomed and will lead to an increase in my aerobic capacity (the desired training effect).

Application:
First, consider your current level of fitness and how long it has been since you exercised consistently.
Second, make a plan! Write down on paper a workout that is more than you are currently accustomed to. There are many ways to do this. Here are a couple of ideas:
- Workout Longer (add time, sets, or reps)
- Add Intensity (add weight, increase speed, decrease rest periods)
- Workout More (add more workouts per week)
Third, don't overdo it! Overload should be done gradually. If you aren't sure how to overload then consult a professional.

For more help with your workouts, call us at 281-371-2004.
Visit us online at cincofit.com
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I have members regularly ask me, "How can I reduce fat in my FILL-IN-THE BLANK?" Usually the blank spot is stomach, arms, or legs. The member is hoping that I can show them some specific exercises that will burn fat in their problem area. This is commonly referred to as "spot reduction" and it is a widespread myth. While you can target specific muscle groups, you cannot utilize fat stored in a specific area.

To lose weight in any part of your body, first focus on controlling your diet. I often tell people, "You can't out work a bad diet." In other words, no matter how many crunches you do or how many miles you run, if you don't reduce your calorie intake, your arms aren't going to look any better.

Second, increase your daily activity level. Exercise will help you burn more calories, boost your metabolism, and increase your lean muscle.

For more help with your weight loss and exercise programs visit us CINCOfit. We are open 24/7/365, our memberships are month-to-month (no contracts), and we have excellent personal trainers!

Call us today 281-371-2004!

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Want to start working out, but not sure what to do when you get to the gym?

CINCOfit can help you get started in our beginner friendly, non-intimidating gym! We offer complimentary orientations and three free personal training sessions to get you started in the right direction.

Visit us at cincofit.com
Call us at 281-371-2004
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