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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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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The Open

The CrossFit Open is the 5-week qualifying series for the CrossFit games. It's a great way to test yourself and your fitness! 

Every Thursday for five weeks (beginning 02.22) a new workout is announced with two options - scaled and RX.

Every year at CCA we have a number of athletes that complete one or more of the Open workouts - it's a lot of fun and they are always a challenge!

If you are interested in registering for the Open, you can find out more information here. In order to have your scores count, you have to submit a video of your workout. Most of our athletes do the workouts just for fun.

This year, open workouts will be programmed on Saturdays and will also be an option as a workout on Friday. The official workout announcement is made on Thursdays at 5pm, so you'll know what's coming ahead of time.

If you want more info about the Open workouts, just ask one of the coaches.

 

Schedule/Programming

Hi Everyone!  The schedule this week has a few changes. 
Saturday classes on 2/17 and 2/24 are at 8:30am.
Monday 2/19 6:30am has been cancelled.

The workouts next week will be mostly bodyweight/light weight movements to help your body recover from the last 6 weeks of strength.  We are so proud of all the HUGE PR's we saw all around on the lifts we did.  Starting 2/26 we will start a new stamina strength cycle for 6 weeks where we will focus on being under a load for a longer period of time.  The sets will be longer, lighter weight.  We can't wait to see how everyone does!

 

Strength Programming

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We will be starting a 6 week strength cycle at the gym on Monday 1/8.   The lifting days will be programmed into the workouts on Monday, Tuesday, and Thursday.  You will also start to see heavier weights for the programmed workouts along with the usual scaling options.  We encourage everyone who wants to take this 6 weeks and really push out of your comfort zone and go heavier.  

The lifts we will do each week will be squat, deadlift, or press while also doing an Oly lift on Tuesdays.  When we post the workout for Monday, at the bottom of the page will be the lifts we are doing that week with an additional strength set added in that you can choose to do on your own.  You can do that strength set instead of doing the metcon in class, you can do it at open gym, or before/after class if time allows.  That way you can hit all 3 major lifts in the week.  If you have any questions, please talk to Jess or Ben.

Starting in March we will also be doing another Running Training program and OCR class will be starting up again.