Rebuild Fitness Training

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Dillsburg, PA
Rebuild Fitness Training

Rebuilding your fitness so you can get back to the things you love without the pain you hate.

11/01/2024

4 Components every exercise program should include:

1. Cardiovascular training: vital for improving heart and lung health, increasing endurance, and burning calories. It helps enhance overall cardiovascular fitness and supports weight management.

2. Strength training: builds muscle mass, increases metabolism, improves bone density, and enhances functional strength. It helps protect against injuries and supports overall physical performance.

3. Flexibility and Mobility work: enhance range of motion, improve posture, and reduce the risk of injuries. They also aid in muscle recovery and promote relaxation.

4. Exercises should be relevant for everyday life! Functional exercises mimic the movements we perform in daily activities, such as lifting, bending, and reaching. By training the body to perform these movements efficiently, functional exercises enhance overall functional fitness, making daily tasks easier and safer.

10/30/2024

Top 5 Reasons Hip Mobility is important:
1. Helps with proper postural alignment.
2.Improves ability to lunge and squat.
3. Allows for better engagement of core musculature.
4. Improves awareness of proper body mechanics.
5. Maintains the overall health of the joint.

Want to know how to improve your hip mobility? Comment for free tips and exercises.

10/28/2024

Runners often face a variety of injuries due to the repetitive nature of the activity, improper form, or inadequate training.

Here are the top three injuries commonly seen in runners: Runner's Knee: pain around or behind the knee cap, Achilles tendonitis and shin splints. To minimize the risk of these injuries runners should address the pain or discomfort early. One way to figure out what is contributing to the injury is to have a functional movement screen completed by a trained professional. The screen will identify how to address the current injury and areas to focus on to prevent future injuries as well.

DM us to schedule your Functional Movement Screen!

10/25/2024

"Lifting weights makes women bulky"

This is a MYTH! Stress, bloating and poor hormones regulation makes women "bulky". In reality, women who lift weights have increased metabolism (weight management), improved bone density (goodbye osteoporosis!!), and helps regulate hormones such as insulin and cortisol (goodbye bloat and "bulk").

Engaging in strength training can also reduce symptoms of anxiety and depression, boost self-esteem, and improve mood.

10/23/2024

Rest to get Stronger!

Rest and recovery are essential for muscle repair, injury prevention, and overall progress. Active recovery can help prevent burnout and keep you refreshed for your next workout.

Some examples of active recovery are yoga, foam rolling, taking a walk, or swimming. It's also important to stay well hydrated to flush out toxins and replenish fluids.

10/21/2024

Progress over Perfection!!

We have a challenge going on right now with our members over the next 13 weeks. We established 10 goals to work towards each day. While 10 seems like a lot, we are focusing on small wins. They only have to complete each goal 10 times over the next 13 weeks. Every 10 days, they get to move a level on the wall. With a variety of things to focus on, it keeps them engaged, avoids boredom and frequent wins are a great mental heatlh boost! Something we all need. Want in on the challenge?

10/18/2024

Is your desk set up hurting your health?

A poor desk setup can lead to various physical and mental health issues over time, especially for those who spend long hours working at a desk.

Use an adjustable chair, monitor, and keyboard setup to maintain proper posture and reduce strain.

Position your monitor correctly.

Ensure your screen is at eye level and about an arm’s length away to avoid neck strain.

Practice good posture: Keep your feet flat on the ground, your back supported, and your arms at a 90-degree angle while typing.

Take breaks: Follow the 20-20-20 rule—every 20 minutes, look at something 20 feet away for at least 20 seconds, and take regular breaks to stretch and move. Not sure if your space is set up properly?

Send us a DM! We have a certified ergonomic assessment specialist that can help you!

10/16/2024

Falls are a leading cause of injury, especially among older adults, but they are often preventable with the right strategies. Taking steps to improve balance, strength, and home safety can significantly reduce the risk of falling.

Here’s how you can prevent falls and stay safe: Stay hydrated to prevent dizziness, Exercise regularly, wear supportive shoes, clear walkways, use non-slip mats.

10/14/2024

"You shoulder never weight lift overhead, it's bad for your shoulders."

The reality is with proper technique and proper guidance on the amount of weight to start with, lifting overhead is safe and effective and strengthening your shoulders. How else will you reach that item on the top shelf of your kitchen cabinet? Our trainers focus on functional movement patterns for everyday life, one of those being the ability to lift overhead.

Want help with improving your everyday tasks? Send us a DM!!

10/11/2024

Pain does NOT have to limit your progress when handled appropriately.

Here are some guidelines for exercising with pain:
1. Consult a specialist to ensure your pain is not a sign of a serious injury.
2. Modify the exercise: limit range of motion, lower the intensity, change the position.
3. Use proper form/technique to reduce any additional stress to the area.
4. Incorporate stretching and mobility.
5. Pace yourself and set realistic goals: focus on gradual progress and avoid pushing yourself too hard.
6. Listen to your body and take time for recovery.

10/09/2024

"That's just how my body is, it's genetic."

What if I told you that life style choices can influence the expression of your genes? We can "change our genetics" by controlling our environment. This is not just exercise focused, although that helps... Positive social circle, managing stress, avoiding hamrful substances and lifelong mental stimulation are proven to have just as great an impact on our physical health.

10/07/2024

What is a muscle imbalance? When one set of muscles is stronger or tighter than an opposing set of muscles. These often contribute to injury, poor posture, decrease range of motion, and cause joint pain. 3 ways to help correct muscle imbalance:
1. Stretch tight muscles
2. Strengthen weak muscles
3. Practice correct movement patterns.

Our trainers specialize in corrrective exercise and can help you!

10/04/2024

FOOD is the best medicine with have!!

Inflammation is something most of us struggle with whether it be joint pain, cramps, bloating, etc. Foods high is Omega 3 fatty acids and high in antioxidents can help reduce inflammation naturally. Here are just a few examples: fatty fish (salmon, tuna) Berries (strawberries, blueberries) leafy greens (spinach, kale) tumeric, olive oil, ginger, and green tea.

10/03/2024

Why is having a strong core so important?

Core muscles keep the spine and pelvis stable while your limbs move. A stable core provides a strong foundation for power, balance and coordination. This especially important in preventing falls and enhances performance for sports.

Want in on my top 5 core stability exercises? Comment below.

09/27/2024

Do you experience fatigue with sitting all day? Discomfort or pain in your neck and shoulders?

Taking a "Micro Break" every hour to stretch can prevent muscle tightness, reduce headaches and improve concentration.

Comment below for free list "Micro Break" exercises.

09/25/2024

5 Reasons improving your posture can prevent falls as you age.

1. Improve balance and center of gravity
2. Better muscle coordination
3. Enhance Reaction Time
4. Even Weight distribution
5. Reduced muscle fatigue.

How does your posture "stack up"?

09/23/2024

If you remember using these phones, you can't afford to skip the warm up!

Warming up before exercising helps to prevent injury, enhances performance and improves range of motion.

Already have a favorite warm up routine? Tell us about it and comment below.

09/20/2024

Top 5 Reasons Ankle Mobility is important:
1. Helps with squat depth.
2. Prevents knee pain.
3. Helps with balance and stability.
4. Improves athletic performance.
5. Maintains the overall health of the joint.

Want to know how to improve your ankle mobility? Comment for free tips and exercises.

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Dillsburg, PA

Website

http://www.rebuildfitnesstraining.com/

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