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September 6, 2011 Grand OpeningWe had a great time at our Grand opening, on the 27th, We met a bunch of new people and visited with some of our clients.
We even had Clients doing some workouts( guess they just can't get enough). We are looking forward to having some open house
dates shortly.. We would like to thank everyone who made it such a big succes!! Thank you
8:37 pm cdt January 23, 2011 WHAT DO BAFFL CLIENTS THINK?We want to share a testimonial from one of our clients on her grocery store field trip.... January 20, 2011 PART 2 ... WHAT IS PERIODIZTIONSo what is periodization? In athletic terms…it is developing a program for the entire year to
improve an athlete’s strength, endurance, and flexibility to enhance performance, while minimizing injury. Periodization
is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance.
Some proven benefits of periodization are improved muscular endurance, strength, power, motor performance, and/or muscle hypertrophy.
The goal of periodizing an exercise program is to optimize training during short ( e.g., weeks, months) as well as long periods
of time (e.g., years, a life-time, or an athletic career). Using this concept, a competitive athlete is able to peak physical
performance at a particular point in time, such as for a major competition. The same concept works if your goal is overall
health and fitness. Periodization will help maximize results in a minimal amount of time! Many training variables can be manipulated
in an attempt to optimize the exercise program: the number of sets per exercise, repetitions per set, the types of exercises,
number of exercises per training session, rest periods between sets and exercises, resistance used for a set, type and tempo
of muscle action (e.g., eccentric, concentric, isometric), and the number of training sessions per day and per week. We always
try and start our clients in 6 week cycles(depending on level), When I train, and also for Michele’s training, it is
a little longer cycle, but basically the same, there is a strength, Hypertrophy, and endurance phase, and it is constantly
changing, this is also true in Cardio, it is the same principle, you must change for growth! Record your workouts, make a
year long schedule and break it down into cycles, include rest phases in there also, with myself and Michele we try and get
2 weeks out of the year where we do not touch a weight, and of course at least 24 hours in between Muscle groups, you will
experience great gains by training like this.
8:26 pm cst Mike
Kratzberg  January 19, 2011 OUR TRAINING PHILOSOPHY PART 1BAFFLS program, or training theory, is based on the concept of periodization. This is the cycling of
reps, intensity, and exercises to maximize performance without hitting plateaus. There are many, many programs out here, BUT
there is only one thing that determines how far you are going to go. GENETICS!! It’s a fact! We are all made up different
and Genetics is something we can’t control, but we can change some things to become better physically and mentally to
become as good as we can possibly get with what we are given. . So what stimulates muscle growth? Extensive research has been
done confirming that the body is composed of different fiber types, Type I, IIa and IIb, each contracting at different rates.
The research also supports that muscle is contracted by the nervous system as an “all or none” principle. Every
athlete has a genetic disposition for their physical makeup, but exercise and training can have a profound impact on changing
muscle. There are many programs out there all claiming to be the best, are they right? Some have good points some have bad,
and some are just copies of others
4:00 pm cst Concepts such as forced reps, negatives, drop-sets, pre-exhausts, super-sets, compound sets, partials, band training, chains….are some of the many. Science has proven your muscles will not respond to the same stimulus over and over, you have to change… thus Periodization In part 2 ........ What is Periodization Mike Kratzberg January 17, 2011 GETTING TO THE CORE OF THE MATTERThere’s been a lot of talk recently about “Core” workouts. What is it? How do you work it? Well honestly I have been focusing on Core workouts for a long time, and a lot of Personal Trainers do not. It is nothing new, and it is very important to incorporate it into your fitness schedule. If you ask most people what Core is they point to the abdominal region. Although this is partially correct, it is all the Muscle groups that help stabilize the spine and pelvis. Core training differs from most traditional weight training routines by working the abs and lower back in unison. The benefits of Core training include: Improved balance Improved stability Reduced risk for injury Improved performance in athletic sports Since the back muscles are associated with rotation of the trunk, extension and flexion of the spine, weak core muscles have been associated with back pain. The stronger your core muscles are the less the strain on the spine! The good news is you really
don’t need a lot of equipment to work your core, and you can do virtually all of the exercises in your home. Medicine
ball, stability ball and a few light dumbbells will help you strengthen your Core. A lot of exercises you can use
your own body weight as well. Planks, Bridges, Dead lifts, crunches and lunges are just a few exercises that you can do to
strengthen your core. Make sure you seek the help of a Personal Trainer if you are unsure of how to do any exercise, and always
consult your physician before starting any exercise routine. Be safe and remember“It's
never too late to begin again” Mike Kratzberg |
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2011.01.01
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Always consult your physician or healthcare provider before starting any nutrition or exercise program. Individual results may vary. We guarantee results if you stick to a proper nutrition and exercise program.
Nutritional guidance and exercise programs are intended for healthy individuals. If you have any health problems, you should consult your physician first.
