RF News





Summer is wrapping up, come back to the City FAM! RF has been busy this summer making adding some new equipment, adding new trainers and new BABIES! Congrats Dennis and Annie on Lucas. Gus's forever best friend <3. 


Meet Remorca's newest trainers, Jillian Schemer and Sharon Armstrong! Follow then on Instagram @jilliann_schembri & @pineapple.yogi 





We will now be offering discounts on Health Warrior products (Superfood!) and offering Eboost pre-workout and Protein in-house, as well as several other Probiotics, Veggie Fixes, and energy supplements from Eboost. Meg is an ambassador for both now! 



41 of the Hardest Ab Exercises

Check out Livestrong's website for "The 41 Hardest Ab Exercises" 

When it comes to core, make sure you target it in multiple ways. It doesn't just come from doing crunches. It comes from functional, total-body movement too. Deadlifts and movements involving full hip-extension also work your core. 

Make sure when you do just core, you do it as a warmup before lifting, or running/cardio. Core serves to correct your posture and support your spine. So it's good to activate the abs before you run or do strength training because it will help wake up your stabilizers and entire core and in turn, support you through functional movement patterns. Think of the core as the body's powerhouse- the mitochondria of the body. 

You can't out-crunch a bad diet. The secret to abs is to lower your body fat. And you should never  have just an "ab workout," always incorporate it into routines with strength, running. Work it from all angles! 


Travel Smart: 5 Pieces of Exercise Equipment You Can Fit in Your Carry-On


Don't let traveling deter you from working out. All of the following pieces of equipment are virtually weightless and can fit in your carry-on: 

1. Perform Better Bands

2. Rogue Jump Rope 

3. Gliding Discs 

4. Yourself (For Calisthenics) 

5. Resistance Bands

Ideas for Workouts: 

12 minute AMRAP (as many rounds as possible) of: 12 push ups, 20 mountain climbers with gliders, 60 second jump rope, and 6 burpees

20 minute EMOM: (every minute on the minute): Min 1: 20 sit ups, Min 2: 45 second plank, Min 3: 20 side shuffle walks with Perform Better Band, Min 4: 20 split squats (feet together and jump out to squat stance) with Perform Better Band 

5 Rounds for time: 400 meter run, 10 burpees, 5 bear crawls with perform better band on your wrists, push up at the bottom, and 20 walking lunges 

30 Minute AMRAP: 20 mountain climbers with gliders, 2 min run, 20 bicep curls with Resistance Bands, 15 flys with resistance band, 15 jump squats

Type 1 & Type 2 Muscle Fibers: How to Train Them

Type 1 and Type 2 muscle fibers are found within the muscle’s motor units. Motor units are where your fibers are grouped together inside the muscle. These fibers are controlled by the nervous system. So, your brain sends your muscle a signals to recruit on the appropriate muscle fiber group to power actions as simple as bringing a fork to your mouth (Type 1) to something as complex as a power clean (Type 2). Type 1 muscle fibers are used for lighter, less powerful movements, like distance running in your aerobic zone, and light resistance training and Type 2 muscle fibers are used to power quicker and more powerful movements like plyometrics, sprints and olympic lifting.

Type 1 muscle fibers (slow twitch)  have slow contractions, but can withstand fatigue for long periods of time. It’s important to train type 1 fibers to maintain your aerobic base.

Type 2 fibers (fast twitch) are used for fast, strong motions, like a 200 meter sprint, or an olympic lift.

You need to train both Type 1 and Type 2 muscle fibers because you don’t want to be the lifter who can’t run a mile, or the marathoner who can’t do a box jump. By making yourself a well-rounded, more functional athlete, you will be stronger, faster, and more lean.

The more intense the exercise, the more fibers needed. So working big, total body movements where you have to use multiple muscles, or doing short sprints that bring you to a threshold, are the movements that are going to utilize type 2 fibers and these are also the movements that are going to burn the most calories, and torch the deep fat.

According to Runner’s World, “It’s important to train your Type 1 muscles by maintaining an aerobic base through cardio. And i’m not talking a spin class, or a boot camp style class, for “cardio.” It has to be long durations of utilizing the aerobic pathway. “On easy days, you’re using mostly slow-twitch muscle fibers. They have a higher density of mitochondria, high levels of aerobic enzymes and greater capillary density than fast-twitch fibers, which are more involved in higher-intensity training, says Dan Bergland, principal sport physiologist at Volt Sportlab in Flagstaff, Arizona. On easy days, “You increase mitochondria and capillaries and blood flow to those muscles, so they’re better able to utilize oxygen,” he says. “Without that, you can’t do the intense runs.”

By: Meghan Takacs, Remorca Personal Trainer