Working Out to be More Fit

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What is fitness?


Well according to Merriam-Webster Dictonary, fitness is defined as:

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the quality or state of being fit

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Well that wasn’t very helpful. So let’s try again. 

Greg Glassman defines fitness as:

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your work capacity across broad time and modal domians

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Ok, we’re getting there, but that still isn’t a great definition. 

What’s work capacity? What does it mean by broad time and modal domains?

Let’s give this one last shot.

An article I found says that experts (now it didn’t say who these experts are) define fitness as:


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one’s ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.

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Alright! Now that sounds like a definition I can get behind!!

A lot of members come into Tradewinds because they want to live a healthier life. They want to be able to climb a flight of stairs without huffing and puffing. They want to be able to shovel their driveways without feeling like they’re going to pass out. They want to be able to take all the groceries in one trip, because I mean who wouldn’t?

And this definition of fitness sounds exactly like what we’re looking to accomplish at Tradewinds with our programming.

So how does out programming look to help our members perform everyday activities with endurance and strength.



First off our workouts is divided into two different categories; strength building and conditioning

In today’s blog we’re going to dive into the latter.



Our conditioning workouts are divided again into three different types. Now there’s a lot of science that goes into the formatting of each, but I am going to try and keep this as simple and straight forward as I can.




SPRINT workouts are an all out blitz. These are shorter work periods, somewhere between 30 seconds to 3 minutes, with shorter rest, somewhere between 30 seconds to 2 minutes, almost a 1 to 1 ratio. The goal of a SPRINT workout is to push 110% from the very beginning. Because of this we should see performance decrease each round. The weights should be light and the movements should go unbroken. If rest is needed, it should be quick and then right back on it. At the end of a SPRINT workout you should feel gassed. So why program workouts like this? It’s all about pushing our phosophocreatine pathway. This is the metabolic pathway that utilizes a chemical known as ATP for energy. By taxing and rebuilding this system we can increase our ability to do high powerful short bursts of energy, such as shoveling snow.




IGNITE workouts are all about a sustainable pace. These are a little longer of work periods, somewhere between 5 minutes and 9 minutes, with longer rest, like 2 minutes to 3 minutes, so closer to a 2 to 1 work to rest ratio. During an IGNITE workout the goal should be to go unbroken on all of your sets and have a repeatable performance across each round. These workouts look to tax our glyoltic pathway, where our bodies use sugar for energy. If you’ve ever done a physical activity and felt light headed or shaky afterwards, then you know the feeling. People used to say, “your blood sugar is low”, and they weren’t wrong. While it’s not the sugar in your blood, you feel shaky because your body has used up all the sugar in your body, which is what fuels your muscles. IGNITE workouts are designed to help build musclar endurance. This way if your buddy needs you to help them move, you’re fully capable of carrying box after box up a flight or two of strais without passing out.




GRIND workouts are our longest workouts, sometimes upwards of 40 minutes. GRIND workouts also don’t have programmed rest, so you rest when you needed. The volume of the movements is also going to be higher, so it’s a perfect opportunity to break up reps of a movement and catch some rest. Because GRIND workouts are designed to be long and slow, think a conversational pace, it’s a great chance to increase the weight and go a little heavier than you normally would. Think about a GRIND workout like how you would approach a 5k or 10k run. Nice, low, and slow, where you could hold a conversation with the person next to you. GRIND workouts are designed to push our oxidative pathway, which essentially means at these time domains our body is now utilizing oxygen for energy. Why are GRIND workouts important? Because these are the workouts that allow you to chace your kid around the playground while you listen to them laugh hysterically.



Well I hope that gives just a little insight into how the programming at Tradewinds has been designed to help make our clients the best, most fit, versions of themselves. 


If you’re not yet a member a these sound like workouts you could get behind, make sure to click the button below and schedule a FREE Intro Consulation. 

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