Fitness Bites - Dogma Athletica

Dan Swenson
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  • FITNESS
  • UPDATED WEEKLY

Bite size podcasts with a fitness tip from our personal trainers for your week! Topics ranging from nutrition to workouts. Stretching to movements. Relevant to golf, tennis, cycling, running...or simply to being active!

Episodes

  1. 05/30/2023

    Fitness Bites - Workout Structure & Compound Movements

    One of the major ways to structure a solid workout program is to begin with compound exercises. These are exercises that have movement including more than one joint, which involves multiple major muscle groups. Doing so allows you to stress large swaths of muscle with heavier weight, which is great for building strength as well. The reason we advocate for these types of lifts first in your routine is so that you don’t end up bottlenecking your performance by tiring out smaller muscles earlier. Compound exercises include deadlifts, squats and lunges. Use a barbell or add a press to your squat or lunge to really elevate the heart rate and tax the entire body.

    5 min

  2. 05/23/2023

    Jared's Tip - Adding Muscle to Increase Metabolism

    Add muscle mass to your body to increase metabolism. Studies suggest that every pound of muscle burns roughly six calories per day at rest vs fat that burns only two calories per day at rest. Throughout the week aim to work at least two compound movements for each upper and lower body ranging from 2-5 sets of 6-12 reps. Work until the muscles feel a burning sensation close to failure on each set.

    5 min

  3. 04/25/2023

    Fitness Bites - Fuel your workouts!

    The food we eat is fuel for our workouts and also can aid with tissue recovery post-exercise so WHAT we eat is very important! Keep post-workout meals simple but effective--a good ratio of protein, complex carbs, and healthy fats gets the job done. An example that I frequently enjoy that's cost- and nutritionally-effective is a simple turkey bowl. Keep the components simple but shoot for a lean protein like chicken or turkey (or chick peas for a vegetarian option), add some veggies (I enjoy spinach, peppers, onions), and then a complex carb like quinoa or brown rice. I also like to top them with a little shredded cheese and/or salsa. Super yummy, easy to make, and will check all those post-workout nutrition boxes!

    5 min

  4. 04/11/2023

    Fitness Bites - Mobility

    Working on mobility daily increases range of motion and mitigates the risk of injury. Overly tight muscles lead to pain in your joints and a greater risk of strained or pulled muscles. Increased range of motion makes activities of daily living easier, like getting down and up off the floor. A daily practice can take 5-10 minutes and focuses on total body movements that works joints through all positions. Think about your ankles, knees, hips, shoulders, neck, and spine moving through flexion/extension, abduction/adduction, supination/pronation, and rotation.

    5 min

  5. 03/28/2023

    Fitness Bites - Postural Fixes

    Simple stretches to help postural health

    5 min

  6. SEASON 1 TRAILER

    Dogma Athletica - Fitness Bites trailer

    Bite size weekly snippets of fitness tips for you to easily incorporate into your life!

    26 sec

  7. 03/21/2023

    Get into the gym with your favorite movement!

    It’s important to get into the gym - and even more so when you’re feeling lethargic and low on energy! Choose you’re favorite routine or exercise to help motivate you to….move!

    5 min

  8. TRAILER

    Fitness Bites - Dogma Athletica (Trailer)

    Fitness Bites - Dogma Athletica

    26 sec

Trailers

About

Bite size podcasts with a fitness tip from our personal trainers for your week! Topics ranging from nutrition to workouts. Stretching to movements. Relevant to golf, tennis, cycling, running...or simply to being active!

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