You might be surprised at how aspects of strength, speed and pain can be related to the ankle joints, but it’s true: improve your ankle mobility and you can improve your fitness, too.
BE FIT in The XSport Life - Learn how here
The muscles supporting your spine are key to everyday movements, but many of us don’t work on our backs as much as we should. Whether you’re an athlete or a desk worker: build your back to feel and look better!
BE FIT in The XSport Life - Learn how here
If you’ve ever known someone who played football, you know how intense the off-season workouts and pre-season training can be. Players need to be strong, tough and powerful.
At quarterback, we find some of the finest athletes on the field, relying on a special brand of quickness, endurance and more. Here are some ways to train for QB skills like an NFL pro.
BE FIT in The XSport Life - Learn how here
You’re getting into weight training and you’ve heard you should focus on compound movements, try a circuit, or shorten your rest between sets, but what does all that mean?
We’ve created an easy-to-understand glossary of terms to help you get a handle on the basic language used by strength training enthusiasts... because lifting weights makes total sense!
BE FIT in The XSport Life - Learn how here
Most of us were once beginners at the gym, new to fitness and in need of a guidance. But you might need an even softer start after a setback like illness, injury or other health challenge.
Whether you’re returning from a major surgery, an illness, or simply find yourself very unfit after years of weight gain, there are plenty of benefits to be gained from exercise. And there are some very good reasons for you to take it slow and exercise with care.
BE FIT in The XSport Life - Learn how here
In this warm and wonderful season of summer, we all get to dress a little lighter—now that it’s time to don tank tops and shorts sleeves, how do you feel about the extra exposure?
Of all your upper body highlights, it’s hard to beat the appeal of strong and sculpted arms. Focus on your biceps and triceps this summer with these super effective moves.
BE FIT in The XSport Life - Learn how here
If you’ve ever watched the Olympic Games, you might have noticed the endurance, flow—and incredible muscular definition—of swimmers, rowers, divers and other water sport elite.
Not to mention the water skiers and the surfers you see on vacation, so balanced and strong... Good news, you can build your skills and your physique with training fit for a summer athlete.
BE FIT in The XSport Life - Learn how here
Because the body isn’t perfectly symmetrical, we all have strength imbalances to some extent. Strong and weak sides are natural, while injuries and habits can accentuate them even more.
You have a dominant leg and arm, and you might have certain muscles that simply respond better. Here are some tips for bringing up your smaller side or your weaker muscle groups.
BE FIT in The XSport Life - Learn how here
Last summer, XSport Fitness member Harold N. took a hard look at himself and saw that the stressors of life had taken their toll on his weight, energy and mood. He wanted change.
So Harold entered our Get Fit competition -- but a major loss made his experience unlike any of the other finalists. Six months later, he’s a trainer. Here’s the story of Harold’s transformation.
BE FIT in The XSport Life - Learn how here
Maybe it’s the end of a long, tiring day, or in the middle of a hard work out, or worst of all, when you’re out on the field or competing in a race… muscle cramps can really shut you down.
While they’re not uncommon, you want to avoid them, because aside from the obvious pain, these spasms can cost you your performance. Here’s how to prevent and treat muscle cramps.
BE FIT in The XSport Life - Learn how here
Perhaps you’ve heard of the popular cardio-based, total-body conditioning program created by Shawn T – it’s called INSANITY and it’s based on the principles of what he calls MAX training.
Most people who give INSANITY a try feel it pushes them to new training heights, which can mean more calories burned, faster results and a more efficient metabolism. But is it for you?
BE FIT in The XSport Life - Learn how here
Maybe you’ve heard of “training to failure,” which requires you to perform a movement until you literally can’t anymore. Note: it’s not for beginners, and it’s not even necessary for great results.
But there are other ways to approach “as many reps as possible,” or AMRAP, that could be a great way for you to change up your workouts, break through plateaus and reach new goals.
BE FIT in The XSport Life - Learn how here
Gone are the days of big, soft baseball players watching daisies grow on the field or sitting on the bench waiting for a quick turn at bat. Modern pros are highly-trained and in peak condition.
Today’s big league players impress with the speed of the swing, agility on the bases, power on the mound and strength behind the plate. To get that fit, try adding these exercises to your workouts.
BE FIT in The XSport Life - Learn how here
As we follow along with our fitness blogger, Faith, we’re getting the first-hand scoop on what it’s like to be a newbie trying various experiences at XSport, from classes to the spa and more.
Last edition, we began the story about her first personal training session—the complimentary orientation offered to new members. Read on to learn what she did in the workout, and how it went.
BE FIT in The XSport Life - Learn how here
In recent editions of the XSport Life, our fitness blogger, Faith, has shared her play-by-play as a newbie in classes like Athletix and Boxing, and also a newcomer to pampering at the XSport Spa.
This time, she’s truly starting from square one with a complimentary personal training session. Read on to hear about her assessment (not bad at all!) and personalized fitness plan.
BE FIT in The XSport Life - Learn how here
Perhaps you’ve noticed the agility, endurance, balance and strength of pro skiers and snowboarders—their skills are admirable in action, and they look good off the slopes, too.
Whether you’re heading out for some black diamond runs or some simple winter fun, there are key fundamentals you can incorporate in your workouts to help you get fit for the slopes.
BE FIT in The XSport Life - Learn how here
Your spine—it’s so important as the conduit for your central nervous system, which lets you move. And feel! From neck to tailbone, this is a body part you don't want to mess around with.
There are plenty of attachments to the spine to protect as well. It’s best not to overdo it and hurt your back, or worse, to injure your spine at the gym. Use these tips to avoid a “bad back.”
BE FIT in The XSport Life - Learn how here
Results. Getting them is the reason most people join a fitness club in the first place. If you’ve ever wished you were getting more, better results, faster, you’re not alone.
We’ve asked one of our top trainers for specific advice on how he gets results with his clients, and what you can borrow from his approach to get the most from your own fitness program.
BE FIT in The XSport Life - Learn how here
At XSport, we offer more than traditional workouts, knowing that it’s good for our bodies to try new things. Still, beginners aren’t always comfortable with new fitness alternatives.
So we’ve sent in a newbie to give things a try. Last month we met Faith, our XSport blogger and beginner in AthletiX. This edition she writes about her first boxing class!
BE FIT in The XSport Life - Learn how here
Let’s face it, winter hits, the holidays come, end of the year work deadlines are pressing and it tends to get tougher keeping up with your ideal workout routine. We get it.
Hopefully, you’re taking good care of yourself all year long, even when you’re busy. But when you feel pressed for time on some days and just need a quick fix to fill in, try these tricks.
BE FIT in The XSport Life - Learn how here
We all have our reasons for working out and eating smart—hopefully health is at the top of your list. And if we were to guess, we’d bet you probably want to get or stay trim and lean.
If you think fat storage in your body is the “enemy” of a fitness program, know that body fat serves its purposes and offers benefits, too. Read these important facts on fat.
BE FIT in The XSport Life - Learn how here
At XSport, we know the value of a fitness routine that offers plenty of variety and challenge. We offer more than traditional workouts, and hope you’ll try new things.
Still, not all beginners are comfortable trying alternative fitness. So, meet Faith, our XSport blogger. Read her play-by-play of the special classes she’s sampling, starting with AthletiX.
BE FIT in The XSport Life - Learn how here
Want to Carve Your Waistline? Work your Obliques.
The Perfect Plank for Every Fitness Level
Keep your Eyes on the Thighs
Workouts that Work—Try Skill-Based Functional Fitness
Get Stronger with 3-Dimensional Exercise
Total Body Workout in 15 Minutes on a Stability Ball
Our 2016 Fitness Playlist Suggestions
Fitness that Fits: You Need to Do What Works for You
Hold On! Get a Good Grip on your Strength Training
If You Want Your Best Chest, Try these Exercises
Vacation Fitness—Essential Exercises to Take with You
Workout - Dead Row
Workout - Push-Up
Workout - Squats
Beach Volleyball: Get the Body and the Moves
Workout - Lunges
Spotlight on Suspension Training with TRX®
Workout - Vinyasa Flow or Power Yoga
Workout - Vinyasa Flow Yoga
Why You Need to Take Care of Your Tendons (and How)
Workout - Olympic Lifts Power Clean
Workout - Hurdles
5 Targeted Exercises to Help Your Golf Game
Workout - Tire Flip
Workout - Olympic Lifts - Hang Clean
Lethal Legs: Step Up Your Lower Body Workout
Workout - Sled Push & Pull
Workout - Assisted Pull-ups
Should You Work Out Every Day?
Workout - Medicine Ball Slams
Workout - Plyo Box Jumps
How to Use Group Exercise to Meet your Fitness Goals
Workout - Battle Ropes
Workout - Kettlebell Swings
Achieving Real Results: Six Essential Steps
Workout - Russian Twist
The Absolute Beginner’s Guide to Starting at the Gym
Workout - Burpee with a Shoulder press
Workout - TRX Squat Twist Row & Reach
Computer Slouch? How to Fix It
Workout - Plyometric Lunge Jumps
Workout - TRX Squat Jump
Workout - Side Kicks
Top Trainer Tips for Advancing Your Workouts
Workout - TRX Muscle Ups
Workout - Plank
Make the Most of 30 Minutes at the Gym – Part 2
How to Make the Most of 30 Minutes at the Gym – Part I
WORKOUT WEDNESDAY - All Ladder Work
Don’t Skip the Squats (but Do Them Right!)
Tricks to Make Over Your Exercise Habit: Part II
STRENGTH TRAINING, CALORIE BURN & FAT LOSS
Tricks to Make Over Your Exercise Habit: Part I
Workout Wednesday - Manmakers
Why You Want To Warm Up
Balance & Coordination: Exercises that Encourage Complete Fitness
Balance & Coordination: Exercises that Encourage Complete Fitness
Ouch, That Hurts! Common Causes of Workout Pain
Back to Basics: Meet the Muscles That Support Your Spine
3 Secret Muscles You Should Be Working
The Facts and Fallacies of Muscle and Fat
Key Changes You Can Make Today to Transform Your Body
Getting Great Legs: Strong, Lean and Limber
Top Six Timeless Race Training Tips
The Benefits of Your Mind-Body Connection
Fitness Extra: Playtime with Kids
Ready for a Fresh Challenge? Two New Classes to Try!
In with the Good Air—Breathing & Exercise
Push Through Your Fitness Plateaus
How Long Should You Rest Between Sets?
3 Easy Ways to Monitor Your Heart Rate
Best Bets for Combining Cardio and Strength Training
How to Use Tempo to Improve Your Results
What to Expect the First 30 Days of a Workout
The Truth about Abs and How to Work Them: Part 2
The Truth about Abs and How to Work Them: Part 1
5 Quick Workout Extras That Will Make a Big Difference
5 Tips to Fail-proof Fall Workouts
What Should I Do to Warm Up... and Why?
8 Great Ways to Change Up Your Pushups
Top 10 Reasons You Need to Take Boot Camp Class
Try Interval Training to Maximize Results
5 Steps to Achieving Fitness Goals