Being Active Should be Fun!!!

Going to the gym to train shouldn’t be viewed as a bad thing or a punishment! Reaching your goals starts with a positive mindset! Every day is another opportunity to be better than you were yesterday, take advantage of it. You don’t have to train today, you GET to train today and make progress toward your goals! Approach each day with a positive mindset and make your training fun. Here is an “Ab mat pizza delivery” game we used in our warm-up yesterday at USA, it is a great way to have some fun before your training session while getting warmed up. Each person must hold the bottom of an ab mat like a pizza and try to knock down their opponents ab mats. If you touch your “pizza” with two hands, hug it against your chest(or any other part of your body), or it gets knocked down by another player, you must complete an exercise to buy back into the game. We did 3 90 second rounds yesterday with the buy-ins as follows:

Round 1: 5 Air Squats

Round 2: 5 Pushups

Round 3: 3 Burpees

Try this one out!

Facebook Challenge Leader board week 2!

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Our October Facebook Challenge is heating up! Great job so far and thank you to all who have been participating! Who’s going to give Liz a run for the money?!?

If you want to start earning points for a chance at the prepaid VISA gift card and/or a Dry-fit USA t-shirt, be sure to add “Franklin Miller” as a friend on Facebook and like the Uncle Sam Athletics Facebook page so we can get the notifications and credit you with your points! Here’s how you can get points:

1 point - Come to class and check-in on Facebook

2 points - Share one of our Facebook Posts or create a post about Uncle Sam Athletics(tag us so we get the notification!)

5 points - Leave a review on the Uncle Sam Athletics Facebook page

5 points - Leave a review on the Uncle Sam Athletics Google/Google Maps page

(maximum 10 points from reviews)

Good Luck!

Shirts and Hats for STRIDE

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Our new shirts and hats are in! Here’s the deal with these, every dollar from every sale will be donated to STRIDE Adaptive Sports to go along with our first workout for a cause on October 27th at 9:00am! These are available for anyone who wants to support this great cause, but are only being sold at the gym(no online sales)! Not a member? No problem! Kill two birds with one stone by stopping by to get your shirt or hat, check out the facility, and set up your FREE 1-week trial membership! Supplies with these shirts and hats are limited so get them while they last! Here are the prices:

Short-sleeve cotton shirt - $15

Long-sleeve cotton shirt - $25

Hat(adjustable tuck strap) - $20

Everything we do either helps or hurts us, including what we eat!!

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Remember, whether talking about performance OR mitigating chronic disease risk(cancer, CVD/hypertension, diabetes, etc.), what we put into our bodies will dictate what we get out of them! Some foods will be good for performance, yet increase chronic disease risk. Likewise some foods have the potential to decrease risk of disease, but also hinder performance. There are even cases where a food or beverage could decrease risk of one disease while increasing risk for another. Take Alcohol for example, did you know that moderate alcohol consumption(roughly 1 and 2 drinks per day for women and men, respectively) has been shown to decrease CVD(heart disease) risk? Also, contrary to popular belief, any alcohol will have this effect, not just wine. It was previously thought that only wine had this effect due to the grapes used, but research has shown that the alcohol itself is what is helping to mitigate CVD risk. On the other hand, if you look at alcohol consumption and cancer risk, you’ll see a positive linear correlation between the two(as consumption goes up, so does risk).
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Moral of the story? MODERATION. Americans are notorious for over-eating, but that’s no surprise if you look at our obesity and chronic disease rates. The best thing we can all do is begin being more conscious of what we are eating and how much. Work toward building a consistent, well-balanced diet by starting with minor changes. Changing everything at once will not be enjoyable for you, and is very hard to maintain. Many who take this approach make no progress at all, or fall off the diet and end up right back where they started. A better approach is to estimate how much of each food group YOU need daily, and make a list of all of the foods in those groups that you ENJOY eating. Start with minor changes, and progress toward bigger ones. For more help determining your personal daily needs, what foods fall under each category, and how much of a specific food is required to meet your needs, check out the free information at choosemyplate.gov.
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#unclesamathletics #nutrition #fitness #fit #nutritionanddisease #sportsnutrition #sportscience #exercise #gym #motivation #healthyliving #healthylifestyle #weightloss #weightlosstransformation #loseweight #health #strength #strengthandconditioning #wellbalanceddiet #moderation #alcohol #wine #heartdisease #cancer #diabetes #capitalregion #capitaldistrict #albanyny #troyny #upstateny

Don't forget about USA's Workout for a Cause on October 27th!

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Don’t forget about Uncle Sam’s first Workout For a Cause! Save the date and join us on Saturday, October 27th, and help support a great cause while getting yourself into better shape at the same time! This will be a free workout like every Saturday, where donations will be welcomed. All proceeds will go toward supporting STRIDE Adaptive Sports (@strideadaptivesports )
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STRIDE is a 501(c)(3) nonprofit organization that provides over 8,000 adaptive sport and recreation lessons each year to individuals with disabilities, focusing on youth and wounded warriors. STRIDE utilizes over 300 skilled volunteer sport instructors; serves over 1,500 families; and offers programs in more than 17 different sports at 26+ regional locations in the Northeastern US. With a focus on individual lifetime sports, their programs use specialized equipment or teaching aids for successful participation to “level the playing field” for all.
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Please help us support this great organization that does incredible work right here in the Capital Region! We hope to see you there! -
www.stride.org
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#workoutforacause #support #nonprofit#nonprofitorganization #causes #donate#gym #activism #dogood #charity#charityevent #fundraising#fundraisingevent #fundraisingforacause#goodcause #fit #strideadaptivesports#unclesamathletics #philanthropy#socialgood #adaptiveathlete#adaptivesports #troy #troyny #albanyny#upstatenewyork #capitaldistrict#capitalregion #workout #fitness

Ask about our FREE week trial at Uncle Sam Athletics!

The only things between you and ALL of your goals are YOU and our front door!!! So what are you waiting for? Stop by for one of our free Saturday classes or ask us about getting started with your free 1-week trial membership. That’s right, 1 week of free training in our group classes at absolutely no cost! Set up your free week by emailing us at: unclesamathletics@hotmail.com

20% off Couples and Family discount!

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The best way to keep motivated on your personal fitness journey is to surround yourself with like-minded people who help you stay dedicated each and every day! At USA, our coaches and awesome members do exactly that. With our 20% discount for couples and families of 2 or more, all you need to do is come through the door ready to work, and we’ll handle the rest. That trip to the gym is much easier if you’re not alone, so sign up together, start saving, and begin living a healthier, happier lifestyle today!

Try This Exercise!!

The Pallof press with overhead reach is a great Pallof press variation for promoting anterior core control, rotary(anti-rotation) stability, and scapular stability. Give this variation a shot if you’re looking to crush the core and shoulders and get the most “bang for your buck”.


Why is this exercise is superior to sit-ups/crunches for building core strength/stability?
- The main functions of the core are to resist movement(trunk flexion/extension, posterior pelvic tilt, rotation). In a Pallof press one must primarily resist trunk rotation(as well as flexion to an extent), in a sit-up one must produce trunk flexion. In Pallof press variations we are using the core for what was meant for
- Higher motor unit recruitment (core activation) is seen in exercises such as the Pallof press, deadbug, birddog, isometric core training, and compound multi-joint exercises(squat, deadlift, etc.) than in sit-ups or crunches. More activation —> More strength
- If properly executed, a neutral spine is maintained throughout this exercise, promoting quality movement and better positioning for building strength and reducing injury risk than a sit-up.
- Many injuries related to rotational exercises/sports, or a lack of core stability, can be prevented by first isometrically training anti-rotation before beginning to rotate


A few tips to execute this properly:
- keep soft knees, but not flexed(we’re not squatting)
- Stay in an athletic position with the hips back
- Maintain tension in the core(stay tight)
- Use a band or cable setting that you can complete the full range of motion under control WITHOUT rotating
- Add a slight shrug at the top to facilitate full scapular upward rotation and posterior tilt

If you want to build a strong, healthy, pain free core and shoulders, this one is for you!

Big thanks to Albee Daley for the demo!

Facebook Check-in Challenge leaderboard 10/5/18

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Here are the leaders for our Facebook Check-in challenge so far. Start earning points today for your chance to win a $50 prepaid VISA gift card, an Uncle Sam Athletics dry-fit t-shirt, or both! The contest will continue for the duration of October. Earn points by: Checking in at Uncle Sam Athletics on Facebook(1 point), Share a post by Uncle Sam Athletics or Create a post about Uncle Sam Athletics(not including check-ins, 2 points), or leave a review on the Uncle Sam Athletics Facebook page or google page(5 points each, 10 points max). Good Luck!

Workout For a Cause - 10/27/18

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Uncle Sam Athletics is excited to announce our first Workout For a Cause! Save the date and join us on Saturday, October 27th, and help support a great cause while getting yourself into better shape at the same time! This will be a free workout like every Saturday, where donations will be welcomed. All proceeds will go toward supporting STRIDE Adaptive Sports. STRIDE is a 501(c)(3) nonprofit organization that provides over 8,000 adaptive sport and recreation lessons each year to individuals with disabilities, focusing on youth and wounded warriors. STRIDE utilizes over 300 skilled volunteer sport instructors; serves over 1,500 families; and offers programs in more than 17 different sports at 26+ regional locations in the Northeastern US. With a focus on individual lifetime sports, their programs use specialized equipment or teaching aids for successful participation to “level the playing field” for all. Please help us support this great organization that does incredible work right here in the Capital Region! We hope to see you there!

 

www.stride.org

Make the Most of your Labor Day Weekend with 2 FREE Workouts!

We want you for Uncle Sam’s pop up Labor Day workout! Start your holiday weekend off right and kick off the fall with TWO free training sessions over the long weekend on Saturday, September 1st and Monday, September 3rd at 9:00AM.

Don't miss out on this opportunity to make progress toward becoming the best version of yourself at absolutely no cost!, what do you have to lose??💪💪

Paving the way to a healthier, happier lifestyle

6 Ways to Sleep Better Through Nutrition

Subject: 6 Ways to Sleep Better

SLEEP! It’s the ultimate fat loss, energy, mojo and magic health pill. 
 

Quality sleep helps us recover, keeps us healthy and happy. But, bad sleep; especially if it’s chronic bad sleep, wreaks havoc on our bodies. A couple nights short or interrupted sleep puts us on the road to illness, moodiness and accelerated old age. 
We are so lucky to have so much research on sleep! We’ve learned what a great nights sleep looks likehow to create a sleep cave and how to create a sleep ritual
 

Now onto the nitty gritty: WHAT TO EAT FOR AWESOME SLEEP?

We can eat to refresh our sleep cycle! Eating well can actually dictate our body’s Circadian Rhythm. Our Circadian Rhythm is our body’s clock. The kinds of foods we eat, and how and when we eat dictates how well our clock runs.
If you want awesome sleep follow these healthy eating rules: 
 

1. Keep Alcohol, Caffeine Moderate. 
Although a alcohol seems to make us feel sleepy, the sugar + alcohol is hard to metabolize. It actually disrupts restful sleep. Even 1-2 drinks can put a complete stop to the deep sleep that you need to recover. Caffeine works much in the same way, taken too late will keep you wired! 

Solution: Limit the alcohol you have, and stop caffeine by 2pm. Enjoy your coffee in the morningJ . 

 

2. Eat Protein During the Day
Research shows that eating a high protein diet improves sleep. While sugar causes the hormone cortisol to rise and disrupts sleep. 
Low glycemic index foods such as eggs, meats, poultry, fish, and most vegetables tend to lower the cortisol levels. 
High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise. Cortisol keeps us up at night and sleepy in the morning! 
For individuals who start the day with a normal cortisol level, starchy or sugary breakfast food choices can cause the cortisol to rise and remain elevated all day - and all night.

Solution: Eat a protein rich breakfast in the morning to improve your circadian rhythm and increase your alertness and energy in the morning. 
 

3. GOOD Carbs vs. Sugar
We all need carbs! Even if you are on a low carb diet you do need some carbs to regulate your circadian rhythm. Your brain converts carbs to serotonin (the feel good neurotransmitter) at night. The high glycemic foods with processed sugar keep us wired and raise our body temp. This will make us restless at night.

Solution: It’s a great idea to have quality carbs with dinner. Stick to sweet potatoes, squash, and other whole food starches. Avoid processed sugars such as cookies, pastries, ice cream and chocolate before bed.

4. Eat Healthy Fats
Omega 3’s aid in your sleep processes. More fat keeps your energy level stable for longer, and it takes energy to sleep efficiently.

Solution: Make sure you’re getting good fats with dinner. Coconut oil, krill oil, and grass fed butter are great options. If you’re hungry before bed and worry that it will wake you up having a small amount of coconut oil can help. It won’t spike insulin and affect other hormones. 
 

5. EAT 2-3 hours before bed
Eating lots of food at night is linked to disruptions and circadian rhythms and hormones. Eating also raises our body temperature which keeps disrupts sleep.

Solution: Be sure to eat 2-3 hours before bed so that you can digest and food won’t disrupt sleep. Eat a smaller sized dinner with a blend of protein, fats and carbs. 

 

If you must eat a late dinner, try to eat a large lunch, smalls snacks in afternoon and then a small meal at dinner. Avoid eating the bulk of your calories at night. 
 

6. Take Magnesium (and Zinc) 
Magnesium calms the nervous system and fights off inflammation; both of which can keep us up at night. A recent study showed that taking a magnesium supplement improved sleep by 60% in individuals who had poor sleep! 
Many foods contain magnesium. These foods include dark leafy greens like spinach, nuts and seeds, chocolate, fish, legumes, and rice. Yet, it is hard to obtain enough magnesium from food alone. 

Solution: Eat high quality mg rich foods with dinner. Also, take a quality magnesium supplement 30min – 1 hr before bed. If taking the tablet form, stick to magnesium that end in “-ate” (don’t take supplements made strictly of oxide. Although blends are fine). We’ve also had great success with topical magnesium creams and a powdered drink supplement called Natural Calm. 

Sleep plays an important part in our homeostasis! Be sure to EAT your way to great sleep!!!! 
 

Coach Jamie

 

For Hire

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We are looking for a few new coaches/trainers at Collar City Athletics!  This is a great opportunity for part time employment with a great fitness community.  We need trainers for the 6:30am, 9:30am, 4:30 and 5:30pm classes.    We also have space for personal trainers to grow their own business.  

  • Experienced Certified Personal Trainer. Must hold current fitness certification from an approved education company such as ACSM, ACE, NAMS, NCSA, AFFA, NFPT (NCCA Certified), CrossFit or degree in an exercise science related field. 
  • Knowledge of physiology, exercise technique, and body mechanics
  • Positive, motivating and effective interpersonal communication skills
  • Desire and capacity to train all fitness levels
  • Have a high level of understanding and presence in social media.
  • CPR/AED certification
  • Excellent communication and customer service skills

To apply, please send your resume to info@collarcityathletics.com

Salary will be discussed at interview and based on experience.

New Running Training Program

A new running program has been posted in the Running section!

This weekly training schedule is targeted at running a half-marathon in early June. Due to the weather, we're jumping right into the main part of the training plan this time without the slow build we used last summer. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The weekly schedule will be posted each Sunday. Suggested dates will be listed; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can. Talk to Jess Wold or Nash if you have any questions or if you'd like something targeting a different date with a build-period to start. Happy running! 

The entire plan:

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