community. fitness. results. Welcome to Vital performance fitness.

Whats happening this week!


This week we are going to be doing some prep work for our next squat cycle! (Front Squats) We are going to be on the barbell a fair amount this week too. Time to focus on lifting and technique. 


This week the barbell is going to play a big role in our workouts this week. I know sometimes the bar can be a little intimidating and even frustrating. So we end up skipping the workout or maybe not enjoying the workout for the day. 

Let's take a look at some of the benefits that come from strength training and why it's so important to our fitness!  

1) It makes you stronger and fitter (seems obvious) Muscle strength is crucial in making it easier to do things you need to do on a day-by-day basis.
2) It helps deliver a longer calorie burn by keeping your metabolism active after exercising, much longer than after an aerobic workout. 
3) It helps you develop better body mechanics. Strength training also benefits your balance, coordination, and posture.

Weight training isn't all about getting big muscles, it's about being well balanced in shape individual......Now let's lift some stuff!!! 
1)   "POWER JUMPING."  This is when you jump HIGHER than your regular single under jump, practicing on absorbing the landing correctly, rebounding into the next jump. Just like a pogo stick, you should spring right back up after landing without any hesitation. (No rope for this exercise) 

2) BIG SINGLES - This is when you’re actually jumping with a higher double under jump, but doing big, slow single unders - only spinning the rope one time under your feet.

3) THE PENGUIN - Use your power jump, add two fast hip claps with every jump and rebound. Follow the link to see exactly how this is done! Check out the Penguin Drill 

WORKOUT TRACKING - It's a good thing! 

Every day you come in the gym ready to sweat, move your body, and get results. Sometimes it can be hard to see the fruit of all your labors especially if you don't track your progress. "But PH we don't do the same workouts all the time."

True BUT we use the same movements and overtime with consistent tracking you will be able to see huge improvements. LIKE 2 years ago you could only deadlift 95 pounds 10 times, fast forward to today, and your deadlifting 135 pounds fifty times in any given workout! I think we have an app for that too 🤯

Give Yourself a Break 

We all have times in our lives where we get caught up in life and our fitness journey gets put on hold or doesn't look exactly how we want it to. And that's okay. Don't beat yourself up for being "slower or not as strong" as you once were. The important thing is that you made it to the gym, moving your body and fighting to get consistent again. 

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