You Can’t Out-Exercise a Bad Diet
With the holiday season behind us and a new year looming ahead, many of us are taking a cold, hard look at our exercise and eating habits. Perhaps we’ve resolved to hit our favorite Highlands Ranch gym more regularly. Or we’re committed to the latest diet fads, such as Whole30, which is popular for folks to try—especially come January 1.
The fact is that “abs are made in the kitchen,” and the nutrition component of your health regimen is crucial. If you don’t get your nutrition on point, chances are your workouts will not result in sculpting a ripped or sleek physique.
Your Workouts Are Burning Fewer Calories Than You Think
It takes a lot of burpees to undo the calories you’ll get in a slice of pizza—about a half-hour’s worth, in fact. That’s a lot of work to burn off one piece of pie.
If you are like a lot of people, you wear a fitness tracker that estimates the amount of calories you burn in an average workout—and it’s best to use this as a guideline for workout intensity rather than an actual indicator of how many calories you burn off. Most of these are notoriously inaccurate.
It’s one thing to “carbo-load” before an ultra-race of 100 miles—but it doesn’t make much sense for someone who is going to take a 3-mile run through the neighborhood.
You Can Still Overeat if You Are “Eating Clean”
A lot of people believe that as long as they eliminate processed foods or sugar or carbs, they can eat as much other stuff as they want. But even clean eating can result in weight gain—even if you are diligent about your workouts. And this brings us to the next point.
You Need to Be in a Calorie Deficit to Lose Weight
It’s basic science—and it boils down to calories in versus calories out.
Accuracy is crucial. Unless you weigh your food portions on a food scale, you are probably underestimating your calorie intake. For example, estimate a tablespoon of peanut butter, which would be one serving. Then weigh it on a scale. If you are like most people, your version of a tablespoon of peanut butter is probably double if not triple an actual serving.
Weighing your food and tracking what you eat each day is very eye-opening.
Join Us at Your Gym in Highlands Ranch for a Free Week
The nutrition portion is up to you, but we’ve got your workouts down at Manic Training. Join us for a free week trial. Manic Training sessions are intense and challenging to everyone—regardless of your fitness level (or lack thereof). Sign up today!
Manic Training Set to Expand Highlands Ranch Gym
Plenty of gyms in Highlands Ranch and the Denver area have come and gone in the past five years, but Manic Training continues to defy the odds as well as the competition. Manic Training is a core focused, endurance based program made up of a purposeful variety of exercises, that when executed in a safe, meaningful, and fun way, will make people of all athletic ability levels ready for anything that life can dish out.
In its current location on County Line Road and University Boulevard since August 12, 2015, Manic Training owner and trainer Pete Beuth is just about ready to start tearing down walls. The current facility, around 3,100 square feet, will be expanding into the empty space next door for a whopping 7,400 square feet of gym space.
With many of Manic’s popular classes over capacity several days a week, Beuth knew he had two choices: “I could look for a spot to open a second facility in the area, or I could expand the current location.” Likely Beuth knew the risk of opening a second facility given that many small businesses struggle to survive when taking that step, so he decided on the latter.
Construction is set to begin sometime in February 2020, and Beuth hopes to unveil the expanded gym in Highlands Ranch this summer. Classes will continue to operate as normal in the current facility while the new space is being constructed.
The expanded space will not only mean that Manic Training’s class size can increase to accommodate more people at a time, but there will be other benefits for members. The new space will add:
- Two locker rooms, each equipped with two showers and rest rooms
- A hot yoga studio with infra-red heat panels
- New double-door entrance
Beuth also plans to add more classes, including options for entry-level athletes as well as those who are at the elite level.
Current Manic Training members are excited about the news, especially those who attend the 4am, 5am, and 6am classes, which are often waitlisted because of their popularity. Berta Cruz, who has been going to Manic Training Highlands Ranch since it opened its doors, says she is excited to have more class options—and she is particularly looking forward to hot yoga.
If you haven’t tried Manic Training, Beuth invites you to try a week of classes for free. Find out how Manic Training gets its members “ready for life” with unique group fitness workouts in Highlands Ranch, Fort Collins, and Steamboat Springs you won’t find anywhere else.
Manic Training—It’s Not Your Average Highlands Ranch Gym
New members of Manic Training quickly discover that this is one Highlands Ranch gym that stands out among others. There are plenty of reasons for this, and we’ve highlighted some of them below. For more details, check out the Manic Training Podcast: 5AM Traffic, Leaning, and Other Notes on Manic Culture.
Manic’s mantra has always been “train in to adventure out,” and if you are so inclined, there are plenty of outdoor activities in which to participate with your fellow Manic members. Check out the Facebook Manic Adventure group so you can keep abreast of what adventures are happening each week.
If you prefer indoor fun, Ladies Nights and Dudes and Brews are great social events that usually start with a workout and end with some adult beverages.
Manic Culture—Being On Time, Cleaning, and Leaning
Manic workouts always start on time—and they end on time. The coaches want you to get the benefit of a full 60-minute workout. And although they get it when life happens—traffic, kids, work, or whatever—and you stroll in a few minutes late, your coaches want to point out how this changes the dynamic of a class and can actually make it unsafe.
Manic’s 10-minute warmup is designed to loosen people up to prepare them for the intense work ahead. When people are late and miss four or five minutes of that warmup, this can be to their detriment. Manic runs for a full hour so members can get the most out of their money.
Although there is plenty of chuckling over Manic’s reputation as “the cleanest gym in Denver,” there is a lot of truth to this. The coaches believe strongly that every class should get the same experience with a clean, organized gym. And everyone’s help is needed to make this a possibility. Wipe sweat off equipment with provided towels during your workout—and stay afterward to help put equipment back in its place.
If you’ve ever been unlucky enough to be called out for “leaning” on a piece of equipment—and really, who hasn’t?!—the coaches are quick to point out that this is part of the Manic experience. It might be a natural inclination to lean when bodies are tired, but we all know your body can support your weight. And toughening up is something the coaches will always push. It’s part of the Manic workout.
Join Us at Your Gym in Highlands Ranch for a Free Week
Do you want to find out more about the unique culture that is Manic Training? You can get a week for free. Find out how Manic Training gets its members “ready for life” with unique group fitness workouts in Highlands Ranch, Fort Collins, and Steamboat Springs you won’t find anywhere else.
5 Bad Workout Habits You Need to Stop Right Now
If you are like a lot of gym-goers, you probably have your routine pretty well set. Whether you are a Highlands Ranch Manic Training member or if you go to a big box gym, you probably go on the same days and probably at the same times. Routines can be good—until they are not.
Are you carrying around bad habits with you to the gym? Here are few you will want to let go of.
#1—Wearing Gloves When You Lift Weights
Sure, you want to protect those soft hands from calluses, but you might be hurting your fitness goals while you are doing it. Wearing gloves during weight training compromises your “gainz” because it is sabotaging your grip strength. When your grip strength is good, your forearms are supported so you can do more reps. If you think your gloves are helping you lift more, work on improving your grip strength instead.
#2—Thinking You Can Outwork a Poor Diet
There is a saying that “abs are made in the kitchen,” which refers to the fact that diet is even more important for your fitness than your workouts. If you aren’t getting adequate fats, carbohydrates, and protein, you might find your performance in the gym suffers. If you are trying to lose weight, calorie deficit is the only way to do it—regardless of how much cardio you do every day.
#3—Using Improper Form
Not only does this detract from workout benefits, but it also sets you up for injuries. If you aren’t sure about proper form, ask a coach or personal trainer for help. You can even look up exercises on YouTube to find out how to do them properly.
#4—Training Too Much
Also known as “overtraining,” this can turn your workout endorphins into exhaustion if you hit the gym day after day after day without respite. It can impact your ability to sleep well at night as well, which can make you feel sluggish and sore.
#5—Never Changing Your Routine
If you do 30 minutes on the elliptical followed by 10 pullups every day, your body will become accustomed to this. It will be less and less of a challenge, and you’ll probably stop seeing any kind of progress. Change it up, focusing on different areas of the body each day. Doing something different every day is one of the advantages to a HIIT-style workout such as Manic Training.
Join Manic Training for a free week trial. Manic Training sessions are intense and challenging to everyone—regardless of your fitness level. Sign up today for fitness in Highlands Ranch!
Strength in Numbers: How Accountability Increases Fitness Results
Do you want to make exercise more fun? Do you want to have better results from your workouts? Are you looking to get out of a rut?
If your response is “yes” to any of those questions, you might want to consider getting yourself a fitness buddy—or better yet, a whole room full of fitness buddies. Having a support system is important for any kind of success—and that is true of your workouts as well. Particularly in the group fitness setting such as your gym in Highlands Ranch Manic Training, the “peer pressure” aspect provides a powerful combination of support, accountability, motivation—and even competition.
You’ll Work Harder
When you’re working out alone, it’s easy to skip reps or stop early. But when you are part of a group of individuals all working hard right next to you, you are motivated to keep going. Maybe you’ll grab that heavier kettlebell when you see someone else going for it. You might go harder and faster on the assault bike when your neighbour is kicking some serious butt.
You’ll Be More Motivated
Whether you’re jogging shoulder-to-shoulder with a group of runners or simply glancing across the fitness floor at familiar faces, there’s a strong motivation in the feeling that “we’re all in this together.” If you feel like you are running out of steam in a workout, you can count on empathy or encouragement from those around you to help you get through. A group promotes a feeling of community that is highly beneficial in any fitness journey.
You’ll Show Up More Often
When your fitness friends are expecting you at a workout, you are more likely to show up.
A study in Psychology of Sport and Exercise found that the exercise habits of people you know have a positive influence on your exercise habits. Another study showed that married couples who joined gyms together had dropout rates of just over 6 percent—compared with a nearly 43 percent dropout rate of couples who did not go to the gym together.
You’ll Have More Success
When you go to the gym regularly and work hard, you will naturally have more success. You will probably see better results in the mirror—as well as in your strength and endurance.
Join the Manic Training community and see for yourself! Manic Training offers great ways to stay connected to the nearest gym in Highlands Ranch with some fun things to do with fellow fitness-minded people. Try out Manic Training for a week for free.
3 Tips to Improve Your Running Game
Given that Manic Training’s mantra is “train in to adventure out,” it should come as no surprise that there are several races on the schedule for many members of this gym in Highlands Ranch this fall. Whether you choose to take your running out on the trail (HRCA Backcountry Wilderness Half Marathon) or stick to the roadways (Denver Hot Chocolate 15K/5K), here are some tips to help move you toward some PRs (personal records) this fall.
#1—Tension Versus Relaxation
Running efficiently means balancing relaxion and tension throughout the body. It’s important to be in the right spot so you can avoid wasting precious energy on side movements. It also helps keep you feeling lighter while you’re running—rather than just stomping on the ground.
Work on the appropriate posture while running. If you’re like a lot of us, you work at a computer and desk all day. This is tough on our posture, leading to shoulders that are hunched and a back that is rounded. If you run like this, you’ll get tired sooner rather than later. Aim instead for a tall, slightly leaning forward position.
#2—The Arm Swing
Don’t discount the role your arms and upper body play in proper running form. When your arms are swinging correctly, your legs will move forward with less effort. Just try to run with your arms at your sides, and you’ll notice how much more difficult it is to run this way.
Pull your shoulder blades together, letting your arms swing freely. Keep elbows tucked in and bent at about 90 degrees. Keep arms relaxed and avoid clenching your fists.
Running is different from walking; when you walk, you contact the ground heel first. But if you do this while you are running, you’ll end up overstriding—which is essential a braking mechanism. When you run, the motion should begin similarly to if you were stepping over something. Bending your knee will ensure it functions more like a spring rather than a brake.
Join us at our gym in Highlands Ranch or any of our locations for a free week by signing up here. Manic Training has other Colorado locations in Steamboat and Fort Collins as well two in Rhode Island: East Greenwich and Wakefield. See you at the races!