Tag Archives: Tough Spot Gym Athletic Training Center

Columbus Underground Gym Italy

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Trust me it doesn’t look like much but when the Beast come out to play there beware Happy Days


Boxers Delight Paris France

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Boxers delight if you ever find yourself in Paris excellent trainning faculty Happy Days Tough Spotters


Be Like Water

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A Great Sensie & man who influenced every aspect of not only martial arts but our way of life some people would say the most important thing in a fight is winning Bruce Lee always said one important thing is leaving said arena taking a lesson from your opponent. Happy Days Tough Spotters Happiness


Light Weight Light Weight

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Not only is the deadlift great for building full body muscle and fitness but it is also an amazing preventative exercise. It develops many dormant muscles that don’t get the action they need from other movements. It is as ‘functional’ and effective as you can get. It improves you in any sport, prepares you to survive anything that can come your way, and gives you a shredded back. That sounds like a triple play to me…so Tough Spotters start deadlifting today!Happiness


Never Accept Defeat

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Tough Spotters take heed to these strong words as you attack your fitness challenges for 2015 Happy Days Tough Spotters Happiness


Solid As A Rock

THE FRENCH FLAG

THE FRENCH FLAG -REVOLUTION & FREEDOM


I know what you’re thinking another grueling workout but not today REST DAY. Congratulations to our Tough Spotter Winners (Michelle. J & Luke. H)of time trials for last posted workouts they both received complementary personal training sessions with The Primal Unleashed Teaser Guide( full guide when we launch later this month) Although much prized, especially in sports, mental toughness is a term that is sometimes overused with regards to behavior during high-pressure situations. Our Stone Age ancestors didn’t need a big motivational speech to get them out of the cave and off to hunt for the necessities of survival. So what is mental toughness and how can we nurture and develop it in ourselves and others.  Motivation, that factor of wanting to achieve a specific goal more than anything else, is a key factor that separates champions from well non Tough Spotters
. Belief in yourself, the best athletes believe in themselves and as a result are better able to persevere through setbacks. Focus, mentally tough people don’t get distracted. They constantly stay on target by reminding themselves of what it is they are trying to achieve. Putting it into Practice Here’s how can we enhance our own levels of mental toughness. Set Realistic Goals – Goals are a roadmap that marks out how you’re going to get from where you are to where you want to be. For best results, think of the acronym of SMART goals. They should be Specific, Measurable, Attainable, Realistic and Timely. Stay Positive, negative thought patterns only take away from your ability to attain your goals. Resolve to find the positive side to every situation, no matter how bleak it may seem. Internal Dialog, many of us get stuck in negative feedback loops in our heads (Sound Familiar). We criticize ourselves, focusing on negative outcomes and even berate ourselves as if we were the fans of an opposing team. Your thoughts eventually become your actions so make sure you don’t say anything to yourself that you wouldn’t say to anyone else. Focus on the Present, no matter what’s happened in the past, you can’t change it. You can only focus on the here and now. Worrying too much about the past or future detracts from your ability to focus on what you need to do to achieve your goals. When you make mistakes, let them go. When you do something fantastic, let it go as well. Both can negatively affect your level of attention to what you need to do right here, right now. As you work through these ideas, keep in mind that mental toughness is a skill, just as shooting a basketball or making a proper golf swing is a skill. You wouldn’t expect to master either of those skills immediately and you won’t master the art of mental toughness immediately either. Just keep working and try to get a little better each day more consistent, more confident and more focused the foolproof method of eventual success.

 


Keep Those Curves Ladies & Work It Out

Katy 1 body defination

When you think of muscle you think of guys, but muscle matters for women too! Muscle = weight loss, All women should be looking to build a bit of muscle, both to look good and lose weight. If you have the basics of building muscle down but simply need a few more pointers to get you along your way, take a look at the following tips from Spotter Katy on advice for women who want to build muscle.

1. Push yourself. While you don’t want to workout too often, when you are working out, you want to make sure you cannot do one more repetition in a set because you are too exhausted. You want it to burn (this feeling is lactic acid stimulating muscle growth), leaving the next set harder to do.

2. With burn comes resistance, and with resistance comes stronger muscles and a more toned look.

3. Harness the big three exercises. The big three exercises when you build muscles include the deadlift, squatting, and the bench press. They should always be included in your workout plan in some fashion as they build strength.

4. Workout a few times a week. You should workout at a minimum of 3 times a week – that should provide more than enough exercise required by your body to build muscles. If you’re more advanced at lifting weights and have done it for a while, you have the ability to attempt maybe one or two more sessions a week – alternatively, if you’re new, start with 2 a week. If you haven’t got a workout, follow our site for workout ideas.

5. Keep it balanced, but limited. You want to focus on both cardiovascular workouts like running and biking while you try to build muscles. However, if you never want to do both extremes at once – for example, training to run a marathon while still lifting 5 times a week. It is great to mix cardio and strength training, but just don’t push each to the max at the same time.

6. Eat well (www.thepaleonurse.com).  The importance of nutrition in the fitness equation cannot be overstated.  Adopt a whole food, nutrient-dense diet that excludes all processed foods.

7. Measure body fat, not weight. If you are participating in a diet and weight loss regime and perform strength training, be sure to measure body fat – not your weight. If you’re actually gaining muscle, you will be gaining weight (pounds on the scale), even if you’re losing fat in other places on your body. Remember, weight does not equal size – it’s about how you look in the mirror, not how much you weigh!

8.  Consume healthy carbohydrates.  Instead of processed carbohydrates and grains, opt for starchy vegetables, such as sweet potatoes and squash.  Include some fruit in your diet as well.

9. Consume protein before and after workouts. Consume about 10 to 20 grams of protein less than an hour before training to help increase the muscle-building effect of training.

10. Shoot for the stars, but it might take a while. It takes a long time to send a rocket shuttle into space and to complete a mission at NASA — this analogy applies to your weight building efforts. You need to make sure to set systematic, reasonable goals for your muscle building program that you can track, progress, and meet overtime. It also needs to be said that genetic plays a role in building muscles – if your body wasn’t designed for a large frame, it’ll be harder to achieve.

Spotters, the bottom line, however, is that if you keep training you will lose weight, and you will also gain muscle and strength. It’s time for the women to get in the gym and start training with weights! Girl Power all the way Spice up your life!

If you need any advice about training with weights or muscle building for women email us toughspotgym@gmail.com  and we will answer you.


A Higher Calling

Talk around the water cooler seems to have shown that there could be the possibility to forge stronger, faster, and more enduring Tough Spotter Athletes through the use of hypoxia training. Tough Spotters always  obtain new techniques and training repertoires, mixing old & new & old & new again, one technique seems to be pushing out seemingly positive results at The Tough Spot Gym tadddaaaaa-”Elevation training”. Elevation training is a technique that was preeminently talked about in the 1968 Olympics in Mexico City. It was proposed that athletes in areas at higher altitudes, due to the lack of oxygen rich air, would have the competitive edge over others due to their abilities to more efficiently use the oxygen provided to them. Research has said that when an athlete is constantly exposed to this oxygen deprived atmosphere, their bodies would adapt in such a way to produce blood cells, hemoglobin, and hemocrit (oxygen carrying components). The lack of oxygen in high altitude areas also pushes the lungs to work harder therefore making them stronger allowing the athlete/person to draw in more air; more oxygen.


Unleash The Beast From Within

Training methods have changed dramatically in the last 10 years & for the better if I might say so myself. We are talking about unconventional training apparatus & routines, like heavy ropes, tyres, prowlers, rocks , kettlebells, sandbags, medicine balls together with body weight exercises. We at The Tough Spot Gym incorporate all the above to give our Tough Spotters a variety not to mention keep them on their toes. You might ask why I keep going on about this ? Because the results are there, research with trial & error have shown our body does not know muscle it knows movement. Unconventional training routines & workouts are usually known as caveman / cavewoman workouts. Let me elaborate a little on this in regards to using compound versus isolation exercises. Compound exercises are exercises that use more than one muscle group & run multiple joints in opposition to isolation exercises that limit one joint & one muscle group. An example of a multiple joint exercise would be the traditional squat, strengthening quadriceps,hamstrings, hip flexors & gluteus & working through the hip & knee-joint at the same time. A typical isolation exercise would be a preacher curl or dumbbell biceps curls that targets biceps & only moves the elbow joint. Even today still in gyms across our great nation we see the same thing day in day out an overweight guy walks on the treadmill for 4 minutes, then hits the chest press for a few sets, then he grabs the curl bar, stares into the mirror , then cranks out 2 sets of bicep curls. When he is done with that he grabs a squishy mat to do a few reps of crunches. If this sounds like you, you’re  in for a rude awakening ….. when you try our KATMA Strength & Conditioning Guide or take one of our group classes. You will learn to UNLEASH THE BEAST FROM WITHIN………


Come On Lets Twist Again Like We Did Last Summer

Spotters ever since we mounted the TRX in The Tough Spot Gym, we  must say as of late it’s been our preferred tools for  conditioning regimens. If used correctly, the TRX can be highly beneficial for any functional training program. This exercise is one of the toughest I can think of, when it’s done correctly.  It involves every muscle in your upper body and core through the entire range of motion. Now Spotters enjoy.


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