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How to Enjoy Holiday Eating without the Guilt

GettyImages 8360127282 How to Enjoy Holiday Eating without the Guilt

You’ve already got one major holiday eating fest under your belt. If you were able to handle Thanksgiving gracefully, then that belt is still on the same notch. Yay, you! We hope Yuletide comes and goes as smoothly. If not, you still do not have to dread the coming Christmas and New Year’s feasting. Here’s how you can enjoy all the holiday delectables without the I-just-blew-my-fitness-program guilt. Continue reading “How to Enjoy Holiday Eating without the Guilt”

How to Condition and Strength Train Safely

The old saying “No pain, no gain” can be hazardous to your health, especially when starting a new fitness regimen. Rather than push yourself to the max and either burn out or become injured quickly (thereby putting an end to your fitness progress), ICWA would like to help you safely start and maintain your strength training and conditioning workouts. Here’s how…

Understanding Conditioning and Strength Training

First, a word about fitness terms. Often, conditioning and strength training are used interchangeably. Technically, they are two different fitness programs.

    Conditioning refers to the work necessary to achieve a desired fitness goal and/or level of athletic performance. You can condition to improve a wide variety of fitness areas—cardiovascular endurance, muscle strength, muscle endurance, flexibility, balance, etc.

    Strength training, on the other hand, is more limited; it is a subset of Continue reading “How to Condition and Strength Train Safely”

5 Things You Will (Hopefully) Learn in Weightlifting

ICWA creates a supportive environment to help people serious about improving their health and a place to achieve their goals. As soon as you begin your weightlifting practice, you will find a whole new world of knowledge—about weightlifting and about yourself—open up. Here are some of the valuable lessons we hope you take away:

#1 The Gym Can Be Your Second Home

Intimidation prevents many people from getting the training or coaching and access to equipment they need to build their strength and agility. However, once you face your fears and walk through our doors, you’ll find a supportive community that Continue reading “5 Things You Will (Hopefully) Learn in Weightlifting”

Targeting Problem Areas – Core and Glutes

GettyImages 517231100 2 300x191 Targeting Problem Areas – Core and Glutes

ICWA can help you target common problem areas so that you can enjoy a sexier body and increased mobility.

When Core and Glutes Are Problem Areas

Most people come to ICWA wanting to target their core and glutes because they want to look better in their clothes and in the buff. Of course, ICWA trainers will develop a program to target these highly visible areas. However, our trainers may target these areas for a different reason Continue reading “Targeting Problem Areas – Core and Glutes”

Why Fad Diets Don’t Work…and What Will

GettyImages 625675312 2 300x201 Why Fad Diets Don’t Work…and What WillThere are more than a million reasons why you may want to lose weight. There are also more than a million ways to go about weight loss. Over the years, countless fad diets have cropped up promising fast results. The problem is that those results are short-lived. For healthy, lasting weight loss, you’re better served going about it the old-fashioned way: healthy eating and exercise.
Continue reading “Why Fad Diets Don’t Work…and What Will”

Stop Making These Five Weightlifting Mistakes

GettyImages 601902710 300x200 Stop Making These Five Weightlifting Mistakes

Olympic weightlifting is excellent exercise to build muscle, develop strength and improve athletic performance. However, you won’t see any of those gains if you’re doing it wrong. These are five weightlifting no-no’s that ICWA coaches will help you avoid for better results:

Continue reading “Stop Making These Five Weightlifting Mistakes”

Soreness vs. Injury: What’s Normal, When You Need Care

GettyImages 511975182 300x186 Soreness vs. Injury: What’s Normal, When You Need Care

When you start Olympic weightlifting training at ICWA, or any other exercise program for that matter, you’re going to “feel the burn.” But it’s important to pay attention to that burn so that you know whether your muscles (and ligaments and tendons) are just going through normal recovery or screaming for medical attention. Here’s how to tell the difference:

Soreness and Aches—Normal

When you exercise, particularly when you do anaerobic exercises to build and tone muscle, like weightlifting and interval training, two things happen: Continue reading “Soreness vs. Injury: What’s Normal, When You Need Care”

Lift Pounds to Lose Pounds

GettyImages 610237160 300x176 Lift Pounds to Lose Pounds

To lose weight, you need to burn more calories than you consume. That’s easy enough to understand. But how you go about burning those calories is where many people are still in the dark. Most people think that cardio is the best (or only) way to burn enough calories to start shedding pounds and losing inches…but it’s not. Lifting weights is a great way to lose weight because it’s effective and less time-consuming. Continue reading “Lift Pounds to Lose Pounds”

New Olympic Weightlifting Classes Starting This Month!

Olympic weightlifting is an exciting sport all on its own, and it’s also used in training for a variety of other athletics. In other words, it’s a great discipline to learn to boost your fitness, whether you want to become a competitive lifter or a better athlete in your own game of choice. But to get the benefits without injury, you need to learn to lift properly, and that’s what ICWA’s Olympic Weightlifting Level I classes will help you do.

What You Will Learnoly2 199x300 New Olympic Weightlifting Classes Starting This Month!

Our Level I Olympic Weightlifting classes teach you the basics of weightlifting, including: Continue reading “New Olympic Weightlifting Classes Starting This Month!”

Myth: Weightlifting Makes Women Look “Manly”

GettyImages 500671554 300x217 Myth: Weightlifting Makes Women Look “Manly”

At ICWA, we believe that there’s an athlete in everyone. We also know that athletic performance can be improved by weightlifting. Unfortunately, many women are discouraged from beginning a weightlifting program because they think it’s going to make them look too masculine. But that’s simply not true. Weightlifting offers a number of health benefits, all of which women can enjoy without compromising a feminine physique.

Benefits of Weightlifting

Weightlifting can increase overall health and performance by: Continue reading “Myth: Weightlifting Makes Women Look “Manly””