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Archive for January 2016

Our Classes are Back!!!

Our ” Total Strength” classes are back!
At KAH, we believe in fitness for life. That is why you can now sign up for our new strength class that will be offered right here at KAH by Susan starting February, 15th. There are limited spots, so to guarantee a spot, sign up TODAY! Classes will be Mondays and Fridays from 8:30-9am.
This class will focus on strength training that uses full body movements to improve daily functional activities. The workouts will be changed regularly to keep you progressing.
Anyone can sign up for this class; we offer modifications for every exercise to fit the needs of each individual. Most exercises will be using one’s own body weight and the equipment listed below.
Type of equipment used: stability ball (physioball), free weights, kettlebells, and a yoga mat (feel free to bring your own if you have one)

 

Closed Sat. & Sun. Due To Impending Storm

**ATTENTION GYM MEMBERS**

KAH Fitness will be CLOSED Saturday, January 23rd & Sunday, January 24th due to the impending storm.

Stay safe and warm!!

TRX Training

At KAH, we use a TRX Suspension Training system to train our clients. TRX  is a fitness tool made from high quality nylon. It has handles at the bottom and is durable to hold up to 1400 pounds. TRX is portable; you can set it up anywhere. It’s a total-body training system that allows you to do all sorts of exercises using your body weight. You have to use your core stabilizers to work out with TRX, so you build your core, strength, balance, agility and power.

TRX

 

The TRX Row exercise is good for the strength development of the upper back.  While the TRX Row mainly works the scapula stabilizers and other muscles in the back, this exercise also strengthens your hand grip, shoulders, and core while using your own body weight.

trx-row-300x165

 

To perform the TRX Row exercise:

1  Shorten the TRX straps all the way up.

2  Set your body in a straight line, as if you were in a vertical plank position.

3  While keeping your arms straight, walk your feet forward until there is tension in the straps. This is starting position.

4  Make sure to keep your palms facing each other throughout the lift.

5  To begin the movement, retract your shoulder blades back and down.

6  Now, pull your torso towards your hands keeping your elbows close to your body.

7   Your body should remain rigid and your palms and wrists should stay neutral.

8  Lower your body back to the starting position and repeat.

9  If the exercise is too easy, move feet a bit farther forward. If it is too difficult with correct form, move your feet back a bit.

 

As always, if you are unsure how to perform this exercise, seek help from a trained professional!

The Hip Hinge…..Our Most Important Movement

Americans spend too much time sitting and not enough standing and moving around. Sitting can lead to tight hip flexors (muscles in front of the hip joint) and weakening our gluteals (muscles behind the hip).  The glutes are a powerful muscle group that we aren’t using.

A hip hinge is a foundational movement that is performed through the hip joint and maintaining a neutral spine.  This movement utilizes and harnesses the posterior chain (glutes and hamstrings) while protecting our spines from excessive loads.  If you can master the hip hinge, the next progression is the deadlift, which can be used to lift heavy loads. When we are toddlers, we are masters of this movement.  As we get older, our movement pattern breaks down, we get weaker, and we cannot perform a simple hip hinge.  We overuse our spine for movement and the spine wasn’t designed for this. This weakening and poor movement patterns can lead to low back pain.

 hiphinge

To perform a hip hinge, take a broomstick and place it behind your back, long ways.  Keep one hand on the back of your head and the other on your tailbone.  The broomstick must stay in contact with your spine during the entire movement.

Slightly bend your knees while standing upright.  With the knees slightly bent, bend forward from the hip joints and let your hips slide back as if you are going to touch a wall behind you. Your shoulders should line up over your feet.  The broomstick should never lose contact with any part of your spine. If it does, that means you are using your spine to perform this motion.  Come back to standing and try the test again, maintaining a flat back.

Once you have mastered the hip hinge with the broomstick, take away the stick and see if you can replicate the same motion.  If you need help with this assessment, call for an appointment for an evaluation of your movement patterns.