In December of 2011, CNN reported some of the top fitness trends that we can look forward to in 2012.  We are proud to say that we are ahead of the trends.  

Educated, Certified, and Experienced Fitness Professionals

An educated and experienced staff can adequately meet the needs of a very diverse fitness population.   At All-Access we have one of the most knowledgeable and experienced staff available to work with you!  Our collective staff has a wide range of experience in working with the young to older populations as well as experiences training athletes for improved performances, clients for weight loss, and patients for quick recovery from injury. In addition to an experienced staff, the AAFA personal trainers are Certified Strength and Conditioning Specialists through the National Strength and Conditioning Association.  The trainers will design a comprehensive program that will assist in reaching your fitness goals, help you see results faster, and you will be instructed in a safe manner to prevent any injury in your exercise program!  

An Emphasis on Strength Training

All-Access is a firm believer in strength training as gaining lean muscle mass will help burn fat and raise your resting metabolic rate so that you will burn more calories at rest.  Strength training also aides in injury prevention by addressing possible muscular imbalances.  Classes such as Boot Camps and Morning Madness offer a full body strength workout that is challenging and fun.  Our personal training services that provide a direction for your strength training program, track your progress, and make modifications as needed to make sure you don’t plateau.  Our personal trainers are great motivators and keep you on track!

Fitness Programs for Children and Older adults.

Inactivity and obesity amongst the US youth has become a growing epidemic. That is why we offer a variety of programs for children including our Fit Kids and Junior Elite classes.  These classes provide a variety of strength training and cardiovascular activity that is appropriate for the age level, provides proper instruction for exercise technique, and includes fun games and competitions that keep the children entertained. It is important to be active at EVERY age and older adults can take advantage of our customized six week programs.  Our Certified Strength and Conditioning Specialists will design a program that will address previous injuries, build strength and endurance, and assist in improving the quality of life! 

Strength training is critical at every age - from youths, to adults, to older adults there are numerous reasons to incorporate some form of strength training into your fitness regimen. 

Studies show that children as young at 8 can benefit from age appropriate strength programs.  These programs (such at AAFA Doctor of Fitness and Fit Kids) can enhance Musculoskeletal development and bone formation during the prepubescent years, improve muscular strength and endurance, enhance sports performance, improve body composition, improve motor skills, and increase resistance to injury.  Strength training for children focuses on body weight and low to moderate weights, controlled movements and an emphasis on safety and technique. 

Adult strength training has many of the same benefits as for youth training but can also result in decreased blood pressure, decreased risk of heart disease, relieve body aches and pain, weight loss and management, decreased occurrence of depression, and improved stress management.

Strength training for older adults has a few but very specific benefits in addition to all the health and wellness benefits listed above.  Building strength has shown to decrease fall risk and improves performance in daily tasks such as walking up and down stairs.  Strength training in the older adult can lead to maintaining independence for longer. 

Please speak with your All Access Physical Therapist or Fitness Professional to determine and strength program that is right for you.  We can design and program that is tailored to your individual needs and goals - At Every Age!!!

The gluteus maximus is the largest of a group of three gluteal muscles, including the gluteus medius and gluteus minimus.  These three gluteal muscles act together to provide stability and to produce mobility of the trunk and the legs in order to enable functional movement of the body. 

One of the most common problems associated with deficits in the gluteal muscle structure is the development of low back, hip, and knee pain.  This can occur as a result of inactivity or weakness of the muscles which render them powerless to carry out their stabilizing function.  In some cases, people inadvertently utilize the thigh muscles to conduct the functions of the gluteal muscles.  In this situation it is a challenge for the person to recruit the horsepower that strong gluteals could provide them.  Working on building gluteal strength could assist them in gaining success in athletic activity as well as reducing pain. 

Strengthening the gluteals is important if you have experienced any type of pain or discomfort your low back, hips, or knees due to inactivity or because there is an imbalance between your gluteal muscles and the muscles of your thigh.  Building additional strength in the gluteals will enable them to stabilize the upper and lower body at ease while allowing other muscles to do their job.  A correct application of muscle structure and mechanics will help reduce and eliminate low back pain, hip pain, and some knee pain. 

If you would like to rebuild strength in your back and hips, we can aide you by creating an individualized exercise plan to strengthen your gluteals based on your specific activity needs.  We will assess the current status of your muscular strength and muscular balance and recommend and exercise plan.  Our support through the process will enable you to get back on track to meet your specific goals.   

Resistance bands are a fast, fun, and simple way to get a killer workout wherever you are.  You don't have to be in a gym, but can use them at home, work, or even the beach.  All  you need to get a kick ass resistance band workout are a few bands and a strong work ethic.  Using a little creativity, just about any movement can be executed using bands as resistance.  While free weights are a great way to increase strength and muscle mass, bands have just about as many benefits.  

Bands are convenient and safe.  You do not need a spotter.  Bands have the added component of increased tension throughout the entire range of motion.  As the band stretches, more resistance is generated.  This creates more tension during the stronger phase of the movement forcing more overall work to be performed.  Resistance bands utilize both the concentric (shortening) and eccentric (lengthening) part of the movement, allowing for increased muscle stimulation.

For the most effective workout, pick a place where you can attach one side of your band to a solid base like a tree, post, door, or hook in the wall.  This will increase the number of exercises to be performed.  For any standing movement place the band under your feet to create a base for the resistance.  From here you can perform squats, lunges, bicep curls, shoulder presses, lateral raises, or anything you can think of.  Lie on your back with the band under your back for bench press or tricep extensions.  Attach the band to a base and you can perform a face pull, trunk rotation, standing or seated row, hip extension and many other variations.  

For a fast effective workout, include a variety of bands with different resistance levels.  Perform 2-3 sets of 6-10 exercises with minimal rest between sets.  Make sure there is plenty of resistance during the movement and push yourself to the appropriate number of repetitions for a hard workout.

for more information about resistance band workouts or to get help in designing a resistance band program tailored for your needs, contact your All Access Fitness Academy trainer.

During the aging process we lost about 1% of our bone and muscle mass each year.  Strength training not only helps to preserve your bone health but helps you to maintain muscle mass which can reduce your risk of bone fractures as you age.  Strength training also assists in disease prevention and management.  For those with Type II Diabetes, strength training combined with healthy lifestyle changes can improve glucose control.  Strength training may be effective as use of medication in decreasing arthritis pain.

Incorporating strength training into your exercise regimen can also enhance your mood and your energy levels, improve your sleep quality, and may work as a natural anti-depressant. Endorphin (a natural opiate produced by your brain) levels are increased after resistance training leaving you feeling rejuvenated. 

There are many ways in which to incorporate strength training into your exercise routine - exercise machines, resistance bands, free weights, and body weight activities.  The All Access Fitness Academy staff can help you develop a customized strength training program to meet your individual needs and concerns. 

If you are like me, the holiday season leaves you feeling frazzled, stressed and worn out.  It is hard enough to find the time to do the things you have to, never mind fitting in the 2 1/2 hours of exercise per week that the Department of Health and Human Services has recommended as a minimum guideline.  You may be thinking "there is no way I can do that."  But think again: If you are constantly on the go, have an irregular schedule and have not been exercising, you put yourself at risk for developing a variety of not so fun musculoskeletal and cardiac conditions that will make everything you do even more difficult.  Why do you think we are in business? 

The urge to “fatten up” and “hibernate” in winter is strong, even for us humans. However, you are better off staying in shape than struggling to catch up come spring. Winter exercise benefits more than just your physical fitness: it is also a powerful antidote for the winter blues.

Options for winter workouts vary by your interests and your location. People who live in warmer, sunnier climates have the outdoor advantage over those of us in the Northeast who have to live with the cold temperatures and snow. But being outdoors in the winter can be exhilarating. Look at Rocky Balboa…all he needed was 2-3 feet of snow covered wasteland, a pile of wood to cut and throw around, a cold barn to workout in, a “Paulie” weighted sled, a few trees to chop down, and a snow covered mountain to climb (watch this if you need a visual: http://www.youtube.com/watch?v=W8xHjC27YvM&NR=1). If it worked for him, it can work for you. And look at how much fun he had!!!