A New Look For Intensive Care Appeal

August 8, 2016 Uncategorized

As some of our readers may have noticed, Intensive Care Appeal got a new look a few weeks back as we rebranded and focused our business on improving your health and providing tips on fitness. This was premeditated and we put in a lot of work improving our brand. Many people have since asked how the change has affected our business, and I must admit that the change was extremely positive.

rebranding

Our clientele like the new website, find it easier to navigate and enjoy the tips they receive on how to improve their health in just a short time. Our recent success has led me to post about what makes a successful rebranded for any future business leaders out there looking to do the same.

Make Sure Your New Message Is Clear

The last thing you want to do is confuse loyal customers and readers with your new branding and risk losing them forever. If you are going to change your website name, domain and contact information, its super important that you make this clear to your current members. Additionally, when you rebrand let your members know the meaning of the new look: what the message behind it is, what it represents for the company and how it will benefit them.

Always Keep Improving

Because you are changing the way your members interact with your brand, and because people are such creatures of habit, it is important that when you do change, you change for the better. You will inevitable lose a few people with your change but deprecating the User Interface or User Experience with your new look is not smart. We decided to go with a fresh, new and modern look for a new website and consulted a commercial production company in SF on making a promotional video that would convey our new image clearly.

All in all we had a very positive experience.

How To Become a Better Archer

August 4, 2016 fitness

bow hunting

Archery is one of man’s (that includes women too) most primitive hunting technique. The art of using a bow for sustenance is in our genes, and bow hunting today has kept the art of using a bow alive and well. With all the sophistication in today’s bows, shooting a bow is still incredibly difficult for the novice archer. Add to the equation a live, moving target and you soon realize just how hard it is and the discipline that is required to be a great bow hunter.

It goes without saying that practice in the art of bow hunting is necessary, but these easy tricks can help you improve your technique even a little bit so you can improve your shot and challenge your range.

Have A Mantra

Many hunters, like every other person undertaking competitive task, have their own rituals filled with superstition. That isn’t a mantra – what we are speaking to here is the a saying or train of thought you have in order to keep you focused. Let me explain – when you are out there hunting and see your bulk, your boar or even your goose, adrenaline takes over. Your eyesight gets hyper focused, your muscles tense up and you can hear your own heartbeat. This can cause you to get off track, become nervous and lose your concentration. The best hunters have a set of steps or saying they say to themselves in order to stay focused. This includes breathing, properly drawing, aiming and releasing. Sometimes, its even a reminder to just not be scared.

Train Your Body

Bow Hunting may require just your hands, but the act is mentally and physically drawing. Being a good hunter requires extreme fitness just to get the prey. To aim successfully you also need great mindset, a strong mind and great eyesight. Visit the gym regularly to stay in shape, and see an eye doctor if your vision is off. We recommend Avant-Garde in Frisco, but that’s just because we live there.

Fitness and Your Sex Drive

July 28, 2016 fitness

Fitness-Sex-Drive

Whoever said if you don’t use it you lose it was right…sort of. We are not talking about what you think we are, but we are talking about something a lot of men and women lose as they age: your sex drive. As you age, it’s no secret that you slowly begin to slow your horses, and it takes longer for you to work up or regain your sex drive, if you have it at all.

Why does this happen?

A lot of it has to do with the fact that when you are younger you simply have less to worry about. Fresh hormones and being in an environment where you are surrounded by the opposite sex just as hormonal is a great breeding ground for your hormones. As you age, you gain more responsibilities and more stress which has been known to affect your sex drive. Some people just naturally have a low sex drive, so as they age it becomes non-existent. Women typically have it more difficult than men too, according to this online sex survey.

How To Fix It?

This being a fitness blog, the way to fix it naturally (without the blue pill), comes down to fitness. Exercising is known to activate your hormones and release both testosterone for men and estrogen for women. On a physical level, working out just makes you a healthier person, allowing your body to handle stress and fatigue much easier than someone who doesn’t work out as much. In fact, the affects of fitness improve almost every aspect of your life, from sleep to memory to happiness. This combination results in an increased sex drive.

Highly intensive cardio has been proven to release more amounts of testosterone and estrogen as well, so challenge yourself to go that extra mile on the track and see how much farther you’ll be able to go in the bedroom.

Finding the Best CrossFit Gym

June 19, 2016 Crossfit

Crossfit-Gym

CrossFit has become a popular system for getting into shape quickly and losing weight. However, it’s important to choose the right gym for you to do your Workout of the Day (WOD). It can seem like a tough decision at first, but if you know what to look for you can achieve that goal. Here are some key features to look for:

  1. Equipment

In terms of equipment, there are few issues you should definitely consider. They include if there’s enough equipment and if it’s well organized. These are both important issues to consider. You should be able to find everything you need easily, and there should be enough equipment for everyone to use. In the case that you have to ask a lot of questions about the gym’s equipment, it typically means that it’s not a good gym for CrossFit, and in fact might be a bad choice.

  1. Appearance

The general layout/appearance of a gym is important. That involves various issues such whether or not items are organized neatly, whether the floor is clean, if there are whiteboards/leaderboards/time, and whether the place is well lit. These are all important issues to consider. It should also be clear where you should walk, where you should put your bag, and so on. All of these issues are critical when deciding whether a CrossFit gym is ideal for you to select.

  1. Class

In particular, make sure that the gym has a class structure. This is especially important when looking for a CrossFit gym. Each gym will be different, however it’s critical that there’s a class structure. It should allow a flow of various events. This will help in various issues such as the educational process and also help to create a tightly-knit community. You should also check if there are set times for lifting, beginners, competition team training, and so on. These are all important features to watch for.

  1. Cleanliness

It’s important to keep in mind that a gym won’t necessarily be 100% clean. Keep in mind that people will be exercising there so it will be difficult to find a gym that’s completely pristine. However, there’s a difference when a gym is an old-school gym and when it’s simply dirty. There are various things that you should keep an eye out for when determining the cleanliness of a gym. They include the floor, bars, and kettlebells. Make sure to check for substances such as chalk and so on. You should also check to make sure that dust generally isn’t a problem in the gym, as this could cause various problems including allergens, and so on.

  1. Coaching

You should also review the coaching that’s provided at the gym. For example, consider if you can access coaches outside classes, the amount of time the coaches spend on skill work, whether they coach beginners and skilled students, the communication/class management skills, etc. These are all important issues to keep in mind when you consider the coaches of the CrossFit gym. It will help to determine if it’s the right one for your needs.

Increase Your Mobility With These Workouts

June 17, 2016 Crossfit

mobility-workout

Mobility seems to be the in-thing now. You can find tons of information on the web about how to add them to your workouts. However, as with other types of exercises, some are more effective than others. This highlights the need to make sure you’re doing exercises that will provide the best results. Here are some you should definitely consider:

  1. Rotational Squat

These aren’t technically rotational. Instead, they’re done before rotational lunges. The key is to get a good foot position. The feet should be at angles to the other foot instead of being parallel in a later squat. The key is the foot position. This drill gets people ready for rotational lunges. The hip-limiting factor in terms of hip mobility is frequent flexibility in the muscles compared to the joins’ motion. It’s important that therapists.

  1. Ankle mobility

Ankle mobility is important as a type of warm-up. It’s important this is a mobility drill rather than a flexibility or stretching drill. Rock the ankle back and forth instead of holding the stretch. Also, it’s important to keep an eye on the heel. It’s important that the heel remains in contact with flooring. Many people who have mobility issues lift the heel immediately. It’s also important that this drill is multi-planar. An example is 15 reps. That includes 5 to the small toe, 5 straight, then 5 driving knee inwards beyond the big toe.

  1. Leg swings

This is an interesting exercise. It can benefit many boy parts including the hip and ankle. If an athlete for example has bad ankle mobility when they do leg swings, the foot will turn out as they swing the leg. The key when doing leg swings is that the foot stays in contact with floor. Also, rotary motion should be drive into the foot/ankle. The leg’s swinging causes mobility at the ankle in transverse plane.

  1. Lateral Squats

This is done before later lunge. They help to develop the frontal plane mobility. The key is to keep an eye on the feet. They must stay straight ahead. A wider stance makes them easier rather than harder. However, people usually start narrower.

  1. Thoracic Spine Mobility

This is an important type of mobility exercise you should consider. You’ll need two tennis balls to do certain drills. They provide anterior-posterior movement of the vertebrae with each mini crunch. The head should go back to the floor following every crunch. Also, the hands should move forward at a 45-degree angle. Try to do 5 reps for each level. Also, slide down around a ½ roll of the tennis ball. Start from the thoraco-lumbar junction then move up to the start of the cervical spine. Make sure not to enter the cervical/lumber areas as they’re not regions that require mobility work.

  1. Split squats

This is before a “lunge matrix.” Good mobility is needed to do a lunge matrix. This type of exercise can be done every day, which is a plus. Split squats are done before a lunge and help to improve sagittal plane mobility.

6 Tips For Better Crossfit Technique

June 15, 2016 Crossfit

technique

If you want to lose weight or get into shape quickly you should definitely consider CrossFit. It’s arguably one of the best ways to get fit fast. However, you might be interested in learning how to improve your technique:

  1. Scale movements/weight effectively

This will help you to optimize your workouts and meet your fitness goals. Make sure to choose the right weights for your WODs.

  1. Rest in between sets

Technically you should push yourself and do your workouts as fast as you can. However, if you take rests between sets, you can actually boost your overall workout times. For example, when you do a particular workout, you could try to do 1 round at the top of each minute. If you can do that then you can rack up 20 rounds. It will seem very simple as you start out but be much more challenging at the end.

Another option is to try to complete 1 round in 90 seconds. However, if your old record is greater than 20 rounds, you could try 1 round about every 45 seconds.

  1. Focus on your ability

It’s important to do your mobility work each day. You can make sure to get it in by not starting a WOD until you’ve done the mobility work first. There are many mobility WOD options for you to do. They include using a lacrosse ball, or working on your shoulder girdle.

  1. Breaking up sets

You might have wondered in the past why rep schemes with 9, 15, 21 reps are the best ones. The reason is that they can be broken up into subsets. For example, that could include 3, 5, or 7 sub-sets for those three examples of reps.

Another way you can break up the reps into sets is 11, 10, 8, 7, 5, then 4. Before you start doing a particular exercise, take some time to see if breaking up the sets into sub-sets will help to provide better results. There’s a good chance that it will.

Another option you can take is to avoid always pushing yourself always to failure for each round of each workout. Instead, select a sub-max number of repetitions that you are sure you can finish. For most of your workouts, try to keep yourself a little short of that figure.

  1. Breathing techniques

Breathing is something that we do every day and all day. So what does it have to do with CrossFit Workout of the Day? It’s actually quite important. What should you do if you’re having problems breathing while you’re in the middle of a rep? Make sure to start focus on inhaling. Take long, slow, and controlled breaths. Make sure to breathe in through your nose rather than your mouth.

In the case that you’re doing 20-minute AMRAP, breathe through your nose for at least the first 10 minutes. You should only do heavy mouth breathing when you do short efforts, sprints, and at the end of workouts. You might need to slow down at first so you can breathe through your nose. How in the long term it will provide a better workout.

6. Have The Right Tools

Never under estimate the importance of your chalk, belt and wrist wraps. These tools help you stabilize your muscles and keep your body in proper form so you can have more strength and avoid injuries.

4 Ab Workouts To Get You Ready For Summer

June 13, 2016 Workouts

ab-workouts

Today many exercises aim to work on the core. There are many ab workouts that can help to improve your midsection. However, it’s important to remember that fat is lost evenly throughout the body. Thus, you must first reduce your body fat before you can start working on 6-pack abs. That’s because the ab muscles are hidden under belly fat. Here are some of the best ab exercises:

  1. Bridge Opposite Arm/Leg Reach

This is an excellent exercise for trimming your waistline. You can do the exercise anywhere, which is definitely a plus as you don’t need any special equipment. First, lie face-up with the left knee being bent. The left foot should be flat on the floor. Next, the right left should be extended upwards towards the ceiling.

First, reach your arm towards the ceiling using your left arm. Make sure to keep your right arm down and by your side.

Next, make sure to do this step without moving your hips/shoulders. Open the raised leg to the right, as well as the arm that’s raised to the left side. Then while focusing on your abdominal muscles, return the raised leg/arm back to the center. You should do 10 to 12 reps of this exercise. Then switch to the other side and repeat the set.

  1. Teaser

This is a Pilates move that’s advanced. First, lie on your back and bend your knees at 90 degree angles. Your feet should be lifted. Tighten your ab muscles as you inhale. Also lift your arms up and backwards over your head. Do a total of 15 repetitions of this exercise.

Breathe out and swing your arms forward. Make sure to straighten your legs to make your body create a “V.” If you need to, place your hands on the floor in order to provide support.

  1. Medicine Ball Crunch

First, sit so your thighs as well as your upper torso create a V shape. The lower legs should be crossed as well as lifted. Then hold a 5-lb medicine ball or dumbbell between your two hands. Sift from left to right, then swivel back. Make sure to bring the medicine ball across your body while you keep maintaining the V shape. This can be very effective in helping to develop your ab muscles.

  1. Low-Belly Leg Reach

This particular exercise focuses on achieving 6-pack abs. First, lie face-up with your knees bent at 90 degrees. Your hands should be placed behind your head. Meanwhile, the abs should be contracted. Lift your shoulders and do a crunch up. While doing this your knees should be stacked up over the hips. Make sure to inhale, and hold the position for 3 to 5 seconds.

Then exhale and extend your legs to 45 degrees. Hold the position for 3 to 5 seconds while you squeeze the lower belly. Do a total of 2 sets that include 10-15 repetitions.

These are just some of the top exercises you can do to work on your core muscles. It’s important to do them frequently since the ab muscles can be difficult to tone.

5 Crossfit WODs You Need To Add To Your Routine

June 11, 2016 Crossfit

WOD

Are you looking for workouts of the day (WOD)? There are many great CrossFit WOD to help you get in shape at a lightning-fast speed. However, some are certainly better than others at achieving that goal. Here are some of the top CrossFit WODs you can do:

 

  1. Fran

This WOD is a series of thrusters/pull-ups that are done at the fastest rate possible. It’s a short WOD that includes 3 rounds. That includes a total of 21 reps for each exercise during the first round. Then in the 2nd round there are 15 reps, and during the 3rd round there should be 9 reps. It’s important to make adjustments to your WOD based on your particular ability. The thruster can have different weights and you can also perform jumping pull-ups.

 

  1. The Seven

This exercise is performed as fast as possible. It’s done in a cycle for a total of 7 rounds. Each round has 7 hand-stands and push-ups, 7 135-lb thrusters, 7 knee-to-elbows, 7 knee-to-elbows, 2 deadlifts with 245-pounds, 7 burpees, 7 kettlebell swings, as well as 7 pull-ups. This is a very challenging WOD. However, it can definitely provide fast results. It’s highly advisable to add the WOD to your regimen and can help you to achieve your health and fitness goals, which is definitely a plus.

 

  1. Filthy 50

This is a basic CrossFit exercise. It’s very tough and can seem very challenging for people who have never done it before. This circuit includes 50 repetitions of 10 various exercises. They are all done at the fastest rate possible. They include different exercises including the following: back extensions, burpees,

double-unders, jumping pull-ups, knees to elbows, kettlebell swings, push press with 45 pounds, walking lunge steps, and wallballs (20-pound ball).

 

  1. The Ryan

This is a difficult WOD that includes 5 rounds. Each of them is done as quickly as possible. Each round should include 7 muscle-ups, then 21 burpees. This particular WOD is named after Missouri firefighter an Hummert. He was killed by a sniper at the time he was responding to a call.

 

  1. Murph

This is a basic but very tough WOD to do. In fact, it’s important to consider this factor when comparing different WODs. They don’t necessarily have to be complex in order to be tough. This is based on various factors such as how tough the exercises are. Another major factor is the order they’re done in. Both issues can have a major effect on how tough a WOD is.

 

First you should run 1 mile. Then do 100 pull-ups, 200 push-ups, and 300 squats. The next step is to run 1 mile again. It’s important to run the mile as fast as you can. Pull-ups can include modifications when necessary. Athletes with a lot of experience can do the WOD while wearing a weighted vest. If you’re wondering, the WOD is named after Navy Lieutenant Michael Murphy. He died while serving in Afghanistan.