Trainer Spotlight: Andrew Cheit

Meet Andrew Cheit: NASM certified personal trainer by day, grill master by night. Andrew is a GAIN trainer in San Francisco and we are thrilled to shine the spotlight on him! 

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  1. Why did you become a personal trainer?
    • I have always been really active, and played both soccer and rugby in college, but it really started for me when I tore my hamstring about 3 ½ years ago. I realized that I wasn’t taking care of my body in the right ways and had a lot to learn. After going through the rehab process, I saw a big change in my strength and conditioning, and wanted to take that experience and help other people realize their fitness goals.
  2. Motivational Quote:
    • To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.
  3. Typical Breakfast:
    • Either a frozen berry, milk, chia and flax seed smoothie with granola, or a bulletproof coffee.
  4. Guilty Pleasure:
    • Burritos
  5. Favorite way to stay fit on vacation:
    • Hiking/exploring on bike or foot.
  6. If you had to choose only one piece of exercise equipment to use, what would it be?
    • TRX – portable, versatile, great for functional exercises and hardcore strength training alike.
  7. Cardio or weights?
    • Weights
  8. Which fitness myth bothers you the most?
    • Weightlifting and running are mutually exclusive
  9. What is your favorite part of your work?
    • Seeing the positive changes in my clients, and helping clients reach goals they didn’t think attainable
  10. What was the last seminar you attended or book you read that inspired your training style?
    • Becoming a Supple Leopard by Kelly Starrett. A must read for any avid weight lifter and aspiring trainer. One of the best how-to guides out there for proper lifting technique, movement patterning, and achieving new levels of mobility and flexibility.

 

Want to train with Andrew? Email jillian@gainfitness.com for an introduction

 

Top 5 Reasons Every Athlete Should Practice Yoga

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  1.     Improves flexibility: practicing yoga will allow your over-worked muscles to lengthen and become more flexible. The yoga poses target muscles that are not used in conventional cardio routines
  2.     Points out faults: practicing yoga will help you to grasp a better understanding of your body and where you are strong and weak, over-stretched and under-stretched
  3.     Prevents injuries: the strengthening, lengthening, and stretching of muscles during your yoga practice will help you to prevent overuse injuries
  4.     Tones and strengthens your body: the unconventional poses in yoga enhance your overall physique through the endless strengthening poses
  5.     Increases muscle endurance: poses can be held for several seconds and are repeated throughout your practice. With a lot of focus on the core, muscles are strengthened to improve your form in your respective sport.

Still not convinced to practice yoga? Stanford’s director of football sports performance, Shannon Turley, has his players take yoga classes regularly to work on balance and flexibility. According to the New York Times, Turley used yoga to condition Stanford Football Players and reduce injuries by 87%. Combining strength training, flexibility and stretching is the perfect recipe for injury prevention among athletes.

For real trainer tips and to build your own yoga flow, visit GAIN Yoga and stay tuned for GAIN personal trainers in your area that specialize in yoga for athletes!

 

How often do you practice yoga?

 

Firecracker Workout

Ready to fire up your workout routine in preparation for 4th of July weekend? Try our GAIN Fitness Firecracker workout to start your holiday weekend off on the right foot, literally. We designed this quick, high intensity workout so that you can squeeze it in before the weekend festivities take over. (Plus, a sneak preview of what our new service has to offer…stay tuned for more!)

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1-leg, 1-arm Stiff Leg Deadlifts (15x each side)

Burpees (15 reps, push-up at bottom)

Ab Plank (hold for the amount of stars on the American Flag (in seconds, that’s 50!))

Bodyweight Jump Lunge (15x each side)

One push up for each of the original 13 colonies

(repeat five times)

 

Good luck! And have a happy and healthy 4th of July weekend!

How to Stay Fit On the Road

How to stay fit on the road
Business traveler? You can do one of two things: Give up on your fitness plan, or bring it with you across the globe. Don’t let your business plans and family vacations shatter your workout regimen, instead you can bring it with you.

Contrary to popular belief, barbells, dumbbells, and treadmills are not essential for an intense workout. You can still get a sweat-inducing, rigorous workout using just your bodyweight in your hotel room.

Many people are hung up on the fact that working out is all about the setting you are in and the accessible equipment; however, bodyweight exercises can be even more effective.

Bodyweight vs. Non-bodyweight exercise

Winner = Bodyweight!

There are two types of exercises: open kinetic chain exercises (OKC) and closed kinetic chain exercises (CKC). Both are effective in their own way.

Closed chain exercises involve one or more muscle groups moving simultaneously. Your hand (for upper-body exercises) or foot (for lower-body exercises) is fixed on the surface. These exercises are generally performed using only your bodyweight such as push-ups, lunges, and squats. Closely related to daily activities, CKC exercises are seen as more functional and safer than open kinetic chain exercises.

Open kinetic chain exercises, on the other hand, are generally isolation movements. Your hand or foot is free to move and does not have to be fixated on a surface. OKC exercises are seen as less functional and generally involve exercises such as lat pull-downs, bench press, and dumbbell bicep curls.

So, why are bodyweight exercises so great?

  • More efficient workouts: you aren’t running around the gym waiting for the next piece of equipment
  • Effective for everyone, from young athletes to professional bodybuilders
  • Easily modifiable: you can increase repetitions or vary speed from slow to fast to adjust the difficulty
  • Improves balance: since there is no weight added, you will automatically shift your focus to balancing for added resistance (one-leg squat, one-arm push-up, etc.)

With the busy traveler in mind, GAIN Fitness developed a series of self-guided workouts that focus on CKC exercises (Road Warrior App). These “hotel room” workouts require no equipment and challenge every muscle group and movement function. You’ll conquer computer posture, slay fat and sculpt a body your colleagues will envy, all while being in your hotel room.

What is your favorite exercise routine while traveling?