Single leg squat at Digman Fitness Madison Wisconsin

October 2016 Events and News!

Welcome to another great opportunity to get better! I want to take this time to invite you inside to see what we have in store for the month of October:

  1. Member of the month
  2. Exercise Tip
  3. Nutrition Tip

Member of the Month: Russell Goessl

1. How long have you been working out with Corey/Digman Fitness?

Started working out in April 2016

2. What are some of your interests and hobbies?

  • Hunting
  • Fishing
  • Cooking
  • Mountain biking
  • Gardening
  • Road biking
  • Motorcycling
  • Running
  • Backpacking
  • Camping
  • Hiking

3. What are some things you enjoy about training at Digman Fitness/favorite routine?

Small group training, better guidance and personalized workouts for what each person needs. Favorite workout routines are the hill repeats.

4. What are some of your short/long term goals? This can either be fitness related or not.

Short term is to regain/improve core strength to have the capability to build my strength and endurance for other activities that I do.

Long term is to get back into racing/competing (running and cycling), do a long backpacking hunting trip out west, and continue to stay in shape to be able to do fun active things outside.

5. If you were to recommend a friend or promote Digman Fitness, how would you describe your experience to them?

Workouts are tough, but they are done in a manner that works more than just arms vs legs; there is a focus on overall strength and fitness.  Initial evaluation will give an idea on what areas of strength need work and those needs are addressed and incorporated into the workouts.

  • Full interview is recorded on our Podcast Page

Exercise Tip of the week- Longevity & It’s relation to exercise

I feel that it would be really fun to interview Gene on this subject since he has experience in working with the brain and its functions. I would like Gene to discuss a few things on how he uses his experience and expertise to talk about why training enhances brain wave activity and longevity. (Gene, let me know if I need to elaborate on this…I want to basically get people to understand that exercise can enhance life and increase mental clarity in some of your medical terminology).
I personally see the biggest improvements from aging individuals because of the requirements of increased strength training and moderate impact activities for bone mass.

Nutrition Tip- Water

The importance of water and the benefits are endless. People often overlook how important water can be for mental clarity (above) and performance at work and in the gym.
The range of fluid intake needs is quite broad, depending on your metabolism, activity level, ambient temperature and age,” says preventive medicine specialist Roxanne Sukol, MD. “It’s better to focus on urine output: if it’s almost clear, you’re good. If it’s dark yellow or has a strong odor, try fixing it with a couple of glasses of water.”

Your diet also matters, adds registered dietitian Mira Ilic, RD, LD. “Nutritional guidelines cover all fluids, including the water found in food, juice, tea, soup and milk,” she says. “Eating a lot of fruits and vegetables — on their own, or in juice or soup — can help you can meet 20 percent of your fluid needs.”

Your health is another key factor, notes internist Melissa Klein, MD. “Fluid needs increase when you’re sweating from a fever because you lose more water through your skin,” she says. “When you lose a lot fluid, whether it’s from sweating or diarrhea, we encourage you to drink fluids with water, salt and sugar to keep your body balanced.”

” Every cell in our body needs water to function. Below are the top 10 benefits of water:”
1. Water Relieves Fatigue
When there is less water in the body, there is a drop in blood volume which causes the heart to work harder to pump oxygenated blood out in the bloodstream, and other major organs also work less efficiently.
2. Improves Mood

Research indicates that mild dehydration (even one or two percent lower hydration level of hydration than optimal) can negatively affect your mood and ability to think.

A small study conducted on 25 women and published in the Journal of Nutrition found that being dehydrated can take a toll on your mood and cognitive function. The color of your urine is a good indicator of your level of hydration. The lighter the color the better the level of hydration and vice versa.

3. Treats headaches & Migraines

In a study published in the European Journal of Neurology, researchers found that increasing water intake helped reduce the total number of hours and intensity of headaches in the study participants.

4. Helps in Digestion and Constipation

Drinking sufficient water boosts your metabolism and helps the body properly break down food. This helps your digestive system work well and promotes regular bowel movements. Warm water, in particular, is good for digestive health.

5. Aids in Weight Loss

In a clinical trial, scientists found that drinking two eight-ounce glasses of water prior to meals can help suppress appetite and hence support your weight loss efforts. When you drink water, it fills your stomach and reduces the tendency to eat more.

6. Flushes out toxins

Water aids in flushing out toxins and waist through sweat and urine…IT also helps promote kidney function by diluting salts and minerals which cause kidney stones

Others included are…

Water promotes healthy skin, regulates body temperature and reduces hangovers! Drink a few glasses of water before you hit the hay…