Hard work. Sweat. Desire. Those are some of the words associated with any good fitness routine. Kicking. Punching. Grueling. Those are some of the words associated with training alongside Matt Hughes, nine time welterweight mixed martial arts champion. When you combine the two you’ve got Cage Fitness, one of the newest fitness crazes sweeping across the United States and the world.

Taught locally at Championship Martial Arts, found throughout East Orlando, Cage Fitness is a complete fitness system for women and men designed to give participants a total body workout throughout five, five minute rounds with one minute breaks in between each round. Sound intense? Well, it is.

“If you really push yourself, it will kick your butt every single time,” says Mike Metzger, managing partner of Championship Martial Arts. “Everyone can go at their own pace which is what makes it so effective, it’s a great workout and it’s one of those things where you get out what you put into it.”

Metzger describes the 30 minute workout as exciting, challenging and rewarding. “It’s designed to be anerobic and aerobic with the different exercises in the program; so, while you’re doing cardio and you’re burning fat, you’re also building muscle with some of the other exercises,” he says. Round one is a warm up round; round two focuses on the upper body; three focuses on the lower body; round four is a combo round; and round five is the cooldown. “What’s great is that every class can be a little bit different, if the instructor wants it to be fresh,” he says. “Each round has about thirty or fourty different exercises to pull from that can be arranged in different orders for different time periods. Matt Hughes even releases new exercises every four months so there is more variety.”

Since starting the Cage Fitness classes in early January, Championship Martial Arts has expanded into multiple classes to offer more times and room for class participants. “It’s been incredibly popular so far. People love it because they can go at their own pace and do as much as they can do and still see results,” Metzger says. Thanks in part to the patented Cage Fitness bag classes are centered around, both men and women are able to use the same equipment without having to shift any weights  or share any type of machines, making it a big hit with both.

“There’s just nothing out there like it at all,” Metzger says. “There’s a lot of cardio karate or kickboxing classes where people are kind of punching the air, which is great. But this program is just so different from any of that.”

Cage Fitness classes focus on endurance, strength, power and core. “It’s one of the most complete programs I’ve seen in that time frame, and it’s a lot of fun to boot.”

Article by Corey Gehrold

So you’ve been keeping your New Year’s Resolution going strong. You’re exercising, eating better and finally starting to lose that holiday weight. But, going to the gym every day can get old - and quick.

Certified Master Fitness Trainer through the United States Army and Indiana State University, J.C. Andrews, says that in his 20 years of experience he has seen being creative and changing your routine work time and time again.

“I highly recommend keeping an exercise regimen creative and fun,” he says. “Changing your routine and your environment periodically can help prevent boredom and help you keep exercising consistently.” That consistency, according to Andrews, along with persistence is the key for continued success.

Working out outside of a gym offers a change of surroundings and of exercises. Andrews suggests working out at one of the parks in the area, noting that Jay Blanchard Park is especially well maintained and equipped. “It offers beautiful scenery, extra wide bike trails, plenty of shady rest spots and more,” he says. You can even take your favorite four-legged friend with you for a change of pace, something you’re probably not allowed to do at your gym. “It’s a great spot for families and pets and it even includes a playground for kids, tennis courts, basketball courts and a 5 mile trail for biking, walking, running or rollerblading,” he says. Perhaps best of all, the entrance fee for the park, located just off of Dean Road, is free.

“I’ve been going to Blanchard to ride my bike along their trail a few times a week for the past year and a half or so,” says Christopher Camargo of East Orlando. “It’s so convenient for me, the trail is about  five minutes from my house and it happens to be one of the most peaceful things I do in a day.”

As more residents fill the gyms and health clubs this time of year, it’s important to get away from the typical and clear your head.  “A workout outside of the gym can allow you to connect with nature, enjoy the beautiful weather we have here in Florida and involve friends and family too,” Andrews says.

According to him, cross-training is an essential part of a healthy lifestyle no matter what. “The important part of having a balance of both is that you stimulate other muscle groups that may not be stimulated during a typical gym workout,” he says. “It is crucial to overall  health and wellness to vary your workout as often as possible.”

Article by Corey Gehrold

Many fitness experts say that running is one of the best exercises you can do for overall body fitness. It’s great for building body strength, improving cardio and key in losing or maintaining weight. But, in these tight economic times, it’s also your wallet’s new best friend.

Perfect if you want to exercise without committing to a long term gym contract or spend your hard earned money every month to just get in the door, running offers a viable, proven alternative to stay healthy. “Running is basically just putting one foot in front of the other; it can be done anywhere, anytime,” says Betsy Hughes, owner of Track Shack, one of Orlando’s top running resources since 1977. “Simply open your front door in the morning three or four days a week, walk or run for 20-30 minutes and your whole day will be more productive,” she says.

“I started running several months ago after deciding not to renew my gym membership,” says Eastwood resident, Amy Sager. “I was really only using the cardio equipment anyway, so I decided just to stick to the trails and save the money.”

Running or walking for exercise only requires good shoes fit by a professional, according to Hughes, making running accessible to everyone of every fitness level. “Beginners should start out with a regular walking routine so their legs can adjust to all of the pounding,” says Hughes.

Your wallet is sure to appreciate that you can run almost anywhere in East Orlando and all it takes is a little planning. “You should try to plan a route on a flat surface, like a bike trail or sidewalk, rather than the road since they are often uneven, increasing risk of injury.”

For many, their running routine starts in the early morning. But, energy isn’t the only reason why so many start their day with a run. “We like to think of running as therapy because it can truly change your life,” she says. Hughes has seen first-hand what running can do for the heart, and the head. “Running can be the thread that supports you through difficult times, it can keep your mind clear, help you think straight and make you feel better about yourself physically as well,” she says. “Running is relaxing because it is stimulating.”

If that’s not enough to put a smile on your face and keep a dollar in your wallet, maybe it’s time you step outside, lace up those shoes and hit the pavement. Remember, consistency and moderation are key in your running routine and your bank account. “Stay with it but don’t overdo it, and of course, enjoy yourself above all else,” says Hughes.

Article by Corey Gehrold

It’s no question that the East Orlando community has a variety of recreational activities for kids of all ages to take part in. Whether it’s riding bikes, playing on playgrounds or participating in sports programs, outdoor activity is essential for kids. With numerous parks and three YMCAs (Avalon Park, Blanchard Park and Lake Nona), afternoons will never be spent without anything fun to do.

Sara Au, a resident of Stoneybrook, is fond of the organized sports and neighborhood activities the community has to offer her two kids, Derek, 7, and Kacey, 5. “We really enjoy riding our bikes around the neighborhood, and that’s one of the greatest things about the East Orlando community,” she says.

Aside from riding bikes around the neighborhood, Au’s son also participates in soccer, flag football and other seasonal sports at the Avalon Park YMCA. He has one practice and one game each week.

“He has had wonderful coaches for the last three years of our participation, and he’s really blossomed into not only a good player, but somebody that really knows how to play on a team,” Au said.

Au has also noticed a correlation between Derek’s grades in school and the outdoor activity he gets. “I have seen a pleasant improvement in his schoolwork and his grades because of his participation in sports,” Au said. “He gets his energy out on the sports field or on the basketball court and he’s able to focus better in school. Having an outlet where he runs around for a few hours is really key.”

Although Au says she’s made a lot of new friends through the sports programs at the YMCA, she feels that running around the neighborhood is the best way for her children to meet other kids.

“Riding their bikes out in the neighborhood is the best, because it’s just free play,” she says. “They go from their bikes to their scooters to just running around to playing dodgeball in the cul-de-sac and they just keep going.”

Avalon Park resident, Jennifer Englert, also loves for her kids to get outdoor activity. She brings her daughter, Alex, 6, and her son, Colin, 2, to parks in the community several times a week. They frequently visit Moss Park, the parks in Avalon Park and Blanchard Park. “We play on the playground mostly, and just walk around the lakes,” she says.

For Englert, one advantage stands out from the rest. “One of the nice things about the parks is that there are always lots of kids, so it helps you get to know other parents in the community and the kids to know other kids, even if they’re a little younger or older, which I think is nice,” she says.

Article by Nicole Lauber

One month down, eleven to go.  So, how did 2010 start for you? If you committed to take better care of yourself in 2010, was January a month where you made progress toward your goals? If you struggled to make change stick in January, then you’re in good company.  As frustrating as this struggle can be, there is good news:  it doesn’t have to be that way, for you or anyone else.

Take heart, 2010 can be the year in which you proudly proclaim, ” I’ve finally succeeded in achieving the change I desired this year!” But, you’re going to need a detailed plan (a roadmap of sorts). While I’m a big believer in having goals, writing them down and keeping them in the forefront of your mind, goals without a specific plan (with clearly defined action steps) are doomed to go unfulfilled. With that in mind, here’s a step by step process for you to follow.

Step 1:  Set Long Term Goals for 2010

Be as specific as you can. To say you want to lose weight or get fit in 2010 will do little to help you lose weight or get fit. But, a goal to lose 30 pounds of body fat by December 15, for example, will help direct your focus.

You must also attach powerful reasons as to why the change must occur. Think about the consequences of not reaching your goals. What will you miss out on if you don’t change? What are the negative  health implications for failing to change?  How will you feel, physically and emotionally, if you don’t change?

I know that this may sound a bit negative, but my experience tells me that people will do much more to avoid the negative than they will to experience the positive. This truth was driven home in a recent episode of The Biggest Loser. Contestants were shown the potential negative health risks for failing to change the way they were living. While I no longer watch the show consistently, this episode was the best I’ve watched in several seasons. Based on the poor health condition of each contestant, the medical staff showed each  the likelihood of significant medical problems down the road if they didn’t change their ways now. It made a significant impact on each of them. Failure was not an option.  You can harness this same power. What do you want to avoid experiencing?

Step 2:  Chunk it Down

Then, take your long term goals and break them down into smaller goals. I have found that four to six week goals are a good time frame. Repeat the same process of being specific, setting a specific due date as well as listing the consequences of failing to make the changes required to achieve these short term goals.

Step 3:  Develop Action Steps

For each goal, list the specific action steps you have to take to make sure change occurs. Identify general categories, then get specific listing specific actions you must take. In my opinion, this is where the wheels come off the cart for many. Without  knowing  the specific steps to take you’re  doomed  to fail, or at best, struggle to achieve limited change. Most find themselves here. They don’t fail for lack of desire; they fail for lack of knowledge. But, once you have the knowledge in the form of an action plan you can believe in, great things can happen.

Step 4:  Take Consistent  Action

Once you have a detailed plan you can believe in, taking consistent action to implement the steps in that plan is truly where the rubber meets the road. It may not be the easiest of roads to travel but it’s the road with the greatest reward.  It is after all the “The Road Less Traveled.”

Article by Glenn Beard, PT

Do you want to embark on that road less traveled and achieve the change you desire in 2010? Call Glenn at 407-208-0620 and schedule a complimentary fitness consultation  to learn how Fitness Together can make it happen for you. To learn more, visit www.FTOrlando.com.