Jennifer Rendfrey

  • Ramp Up Your Fitness Routine to Prepare for Thanksgiving

    Ramp Up Your Fitness Routine to Prepare for Thanksgiving

    Thanksgiving is a time to sit back and enjoy some time with family, friends and of course food. Well, this tradition sure does conflict with your fitness goals heading into the holiday season. Let’s take a look how you can do some “damage control” heading into the week of Thanksgiving. Continue reading
  • Which Type of Strength Training Is Best For You?

    Which Type of Strength Training Is Best For You?

    When it comes to “lifting” weights there is a common concern and question we get all the time. Depending on what an individual’s goals are, they are typically trying to tone up or gain size and mass. When somebody wants to “tone up” they are looking to become leaner while somebody who wants to increase size and mass are looking to achieve hypertrophy (overall size increase of a muscle). In this article, we are going to look into each definition first, then we can decide which option is best for you and your goals. Continue reading
  • Maximize Your Leg Gains with Proper Form

    Maximize Your Leg Gains with Proper Form

    It doesn't matter if you're advanced, intermediate or a beginner when doing a leg work-out a curved lower back will kill your gains. A forward pelvic tilt typically happens as soon as your hips drop down below parallel with the floor and your lower back rounds in and causes your pelvis to rotate down and forward. To maximize your gains, learn to rotate your pelvis into a neutral position. Continue reading
  • Exercises for a Stronger Core

    Exercises for a Stronger Core

    Champion Performance's Trainer, Jennifer Rendfrey details ab exercises to help boost your core strength in your workouts. Continue reading
  • The “Do’s and Don’ts” for Nice Arms

    The “Do’s and Don’ts” for Nice Arms

    Summer’s here and it’s time to break out those t-shirts, tank tops, and bathing suits. So naturally, it’s also time to start working on those arms. In the fitness industry, one of the most popular body parts clients ask to work on and improve is their arms. Whether it’s “toning” or strengthening your arms there are some important details you need to be aware of before starting to work on those “guns”. Continue reading
  • How to Safely & Effectively Restore Your Core

    How to Safely & Effectively Restore Your Core

    As a fitness professional, I often get asked about exercises to reduce inches around people’s waists, reduce body fat and lose weight. When it comes to core exercises there are many benefits which include weight loss and reduction of body fat around the waistline. But there are many benefits to correctly working your core that are not seen but are even more important. Continue reading
  • How to get HUGE!

    How to get HUGE!

    If you want to increase muscle mass you need to eat, lift and add supplements.  To be effective, you need to know your calorie in vs. calorie out ratio.  Your caloric needs are determined by your age, gender, weight and activity level.  Knowing your caloric needs makes it easier to determine food quantities, but dense calorie foods and foods high in good fats will be the go to foods.  Ideal foods include nuts, avocados, coconut, seeds, fish and other foods with Omega 3’s.

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  • Is It Bad To Do The Same Workout Everyday?

    Is It Bad To Do The Same Workout Everyday?

    A varied routine is necessary if you are looking to increase muscle mass or to increase sport specific performances. The same daily workout is only beneficial for older individuals that need to engage in full range of motion exercises.  Even then some variation is recommended.

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  • The Right Amount of Protein

    The Right Amount of Protein

    As we discussed in the previous article, you want to maintain a proper protein balance. It is difficult for an athlete to find the correct balance as an athlete's body is in a constant state of protein turnover. Since the body favors a catabolic state, an athlete must have the proper amount of protein intake to ensure muscle growth and to regulate enzymes, carriers, hormones, water balance and the immune system.

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  • Which Whey To Go?

    Which Whey To Go?

    Proteins are the building blocks of muscle, bones, skin and even the heart. To enable muscle growth, it is necessary for muscle protein synthesis to exceed muscle protein breakdown resulting in a positive muscle protein balance. Without this balance, and in the absence of proper nutrient intake, the body will remain in a catabolic state resulting in no muscle growth. To achieve muscle growth, an anabolic state is required, and protein metabolism can help you achieve that state. Protein metabolism is driven by Biological Values (BV), rate of absorption, and amino acid profile.

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