NCFIT Armonk

(WARNING: contains flashing imagery)

Team NCFIT Armonk A WE ARE Spartan

THIS IS WHAT AN ATHLETE LOOKS LIKE. A HUGE GOOD LUCK to @wl_scas as he competes in the 67kg category in the HUDSON VALLEY OPEN today. Sergio is a very determined & talented Olympic weightlifter. His dedication and education is second to none, which many of you will have experienced in his Oly lifting classes. ... We are all behind you Sergio! For those who would like to watch, his class starts 11.40am, and you should be able to stream @cuppajoeweightlifting #thisiswhatanathletelookslike

SUNDAY’S SERVICE : NCX 4 rounds for time. 20 box jump overs 15 push press (50lbs x 2) 100m farmers carry (50lbs x2) ... 1.30mins rest between rounds

It’s been one hell of a strong week, congrats for making it through some very challenging workouts! For those that want more: TODAY @ 10am... TOMORROW @ 9am Got a friend that wants to come along? Bring them too for 3 FREE classes.

STRENGTH. VS. POWER It is easy to think they are the same, but the most simplistic way to point out the difference is to think; STRENGTH BEING ABLE TO OVERCOME RESISTANCE (the ability to bench X amount of weight) but POWER IS THE SPEED IN WHICH YOU CAN OVERCOME TTHAT RESISTANCE (how quickly you can bench X amount). We practice & perform both power & strength moves, but how do they differ?... STRENGTH: If you’ve ever taken our NCX classes you ll be very familiar with the lifting piece of the program, but often our METCON will see lifting for weight too where we work to 1RM. Training for strength is all about building muscle for load, there’s no association to time, it is purely how much force the muscle can take. The ‘stronger the athlete the more force the muscles can take, an example being Power Lifting. Strength training’s important for everyone. Ok, we don’t mean everyone’s going for PR 1RMs or needing/ wanting to lift outrageously heavy weights, but increasing your strength is vital for preventing injuries, maintain muscle mass supporting bones against osteoporosis and arthritis. Improving posture, balance, mobility and just being more robust day-to-day. Increasing your strength also increases the body’s ability to burn more calories, so for those looking to trim or slim, strength training is for you. HOW TO TRAIN FOR STRENGTH: FEWER REPS/ HIGHER WEIGHT/ LONGER REST TIME. POWER: So, now you want the ability to move the load but to do it quickly. Lifting RX but with high velocity to get the quickest times in your workout. Training for power, technique is crucial. Correct technique is crucial for both, but lifting heavy at speed there is far more opportunity for bad form so it’s important to be wary of this. Greater power has many benefits; improving your cardio endurance (yep, lifting can be cardio too!) your reactions, & your circulation. The vigorous movement pumps your heart a little harder and teaches it how to recover faster strengthening your ticker and your lungs. HOW TO TRAIN FOR POWER: We work at a weight we can move comfortably and with the correct technique for as long as needed. Building the weight up gradually. The goal is to hit RX and get the quickest time.

In a nutshell... We are dedicated to bettering the health of everyone. No matter where your starting point is. No judgment. No pressure. No contracts. Just friendly, informed and well programmed classes, that will kick your butt!... DM us with any questions or hit the link to grab a FREE 3 class trial, and see for yourself. https://ncfitarmonk.pushpress.com/open/subscribe/68nt - - #ncfitarmonk #ncfitarmonkcommunity #ncfitarmonkathletes #getfitwithus #armonkmoms #armonkliving #armonkfitness #summerbods #beachvibes #sweatitout #functionalfitness

THIS IS WHAT AN ATHLETE LOOKS LIKE. This is John. A natural comedian with the Irish charm. John joined our #FINDYOURFIT program last month because he wanted to get better at golf. ... He wanted to be able to walk the full 18 holes, improve his swing and increase his accuracy. Training with us 3 times a week the past 30 days, John’s fitness level level has definitely gone up, his breathing capacity is better and his stamina is far better than it was when he started. We have improved John’s strength- lifting more weight, and expanded his range of movement and mobility, all of which has been enhancing his performance on the fairways. Functional training, although a sport in its own right, is the perfect addition to your daily routine to improve day-to-day activities, and or your sport passion/ profession. Whether it’s golf, tennis, lacrosse, soccer, football, baseball, gymnastics, cheer or basketball... if you want to play better, for longer and without injury, we have everything you need. - PM to get your FREE trial. - - #thisiswhatanathletelookslike #ncfitarmonkathletes #ncfitarmonkcommunity #trainforsport #letushelpyouplaybetter #whatsyoursport #fitnessandtraining #injuryprevention #trainwithoutpain #armonk #livebetter

WIN WIN WIN WORKOUT & WIN! Coach Alex Jones loves a challenge, a competition and he loves to win. So, he’s giving you the chance to WIN A YEAR’S SUPPLY OF FITAID OR Ascent Protein . ... This is your 3 day warning... kicking off on MONDAY each time you do one of the following things you will have an entry added to the ‘hat’. This will run until the end of the month and the draw will be randomized but the more entries you have in, the more chance you have to WIN! CHECK INTO CLASS TAG US IN A POST YOU SHARE REPOST ONE OF OUR POSTS COMMENT ON A POST LIKE A POST MENTION US IN STORIES CHECK IN ON FACEBOOK When we say ‘us’ we mean @NCFITArmonk. Comp will run 17th-31st May. T&Cs apply* #competitiontime #winwinwin #gymwin #gymgains #winwithworkouts #workoutandwin #ncfitarmonk #ncfitarmonkathletes #ncfitarmonkcommunity #getinvolved * Competition running 17th-18th May any entries before or after those dates will not be counted. The prize is a year’s supply of either fit aid or ascent protein, no other prize offer will be available, no cash alternative. The year supply will start on the date the winner receives the first delivery and will end 12 months after that. Prize will be given monthly. The winner will be selected at random. The decision is final.

CONGRATULATIONS @joe_v_squats who will be fuelled for the next year by either @fitaid or @ascent_protein Thanks to everyone who shared the love to enter... we will have another competition very soon. - -... #congratulations #winnerwinner #fitaid #ascentprotein #competitionwinner #ncfitarmonk #ncfitarmonkcommunity #ncfitarmonkathletes #feelthepump #gogetit #healthyliving #livebetter #trainharder See more

We remember Paul’s first class with us. How he was amazed what he learnt in one hour and how he was back the next day eager for more. Paul was active, playing sports and a member of several gyms over the years but came to us with a knee issue he’d been suffering with for around 5 years and complaints of not the hitting goals he had been aiming for the past 3. In his first session we discussed and went through our knee protocols to get that fixed and learnt what Paul was wan...ting to achieve from his training and devised a sustainable and attainable plan to make sure finally he could achieve it. Our job is to figure this stuff out for you. This is why we exists. Your job is to give us a chance, to trust our process and all you have to do to do that? Just turn up. - - - #testimonial #whatyousaying #whatourathletessay #trustourprocess #ncfitarmonk #ncfitarmonkathletes #ncfitarmonkcommunity #yourhealthinourhands

A short but spiky METCON today. 3 ROUNDS FOR TIME: 12 Push press (115/75lbs) 24 Russian KB swing (53/35lbs)... 36 walkinh lunges See more

D O M S If you were/are feeling the aftermath of Saturday’s MURPH 2, 3 even 4 days after, this is totally normal, and you are not alone. DELAYED ONSET MUSCLE SORENESS (DOMS) is the experience of muscle tenderness post-workout, usually hitting 2-3 days after your training for some it can be as early as the day after, lasting 2-5 days depending on your conditioning.... DOMS is a temporary sign of adaptation of your muscles. You know that to build muscle you create slight tears, the tears essentially ‘heal’ stronger, more formed. But it is often the lesser-used muscles that feel the sorest. WHAT ARE THE SYMPTOMS OF DOMS? - muscles that feel tender to the touch - reduced range of motion due to pain and stiffness when moving - swelling in the affected muscles - muscle fatigue - short-term loss of muscle strength Any high-intensity exercise can cause DOMS, but ‘eccentric exercise’ is often the main culprit. And what are ECCENTRIC EXERCISES? Well, Pull-ups, Push-ups, and Air Squats all have eccentric parts to them... And this is why MURPH is a workout that can leave you VERY sore for a few days! Eccentric exercises are when our muscles lengthen under contraction, so the downward movement in the pull-up, the upward motion of the push-up, and pretty much the full action of the air squat come under this category. When you are so sore sitting down is a struggle your immediate thought is to not hit the gym, to not move, but actually, this is the worst thing you can do. You need to keep the muscles moving, attending class and scaling back, stretching with yoga and rolling will help ease you out of your DOMS misery!

J U N E. the first day of the sixth month. half way through 2021. So. What’s changed for you this year? As ‘they say’, if nothing changes, nothing changes. And this can be for the good and the bad. Did you make any promises to yourself at the start of the year? Did last year make you reconsider your health? Have you been using the pandemic as an excuse? ... As we enter into summer; the days are longer, warmer, and life is becoming a little bit more ‘normal’, it’s a great time to think about those changes you may have been putting off, or the changes you have made that have not been positive, and do something about them. We are here to help you. Our primary objective is to help you feel, look and be healthier, fitter, more energetic, more confident and improve your overall wellness inside & out to live with ease, pain and illness free. Message us to find out what we can do for you and book your FREE session. - - #ncfitarmonk #ncfitarmonkcommunity #ncfitarmonkathletes #june #getmotivatedforsummer #summerishere #fitforlife #healthandfiness #armonkfitness

In honor of the fallen, fighting & future heroes. Thank you for your sacrifice & bravery. Always. - #memorialday #memorialdayweekend #thankyou #ourheroes