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BLACK FRIDAY

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*Series Training Contracts are a Minimum 3 Month Commitment.  AFTER the Initial 3 Months are completed, Contract is month-to-month until cancelled.

Dine and Donate with Breakthru on September 27 at Chickie’s & Pete’s!

JOIN Team Breakthru at Chickie‘s and Pete’s Marlton 

For food and FUNdraising!

When: Thursday, September 27th until 9pm

Where: 25 NJ-73, Marlton, NJ 08053

Present this flyer to your server and 10% of your table’s food sale will be donated to THE ARTHRITIS FOUNDATION

Breakthru will be launching our Jingle Bell 5K Team, Breakthru Believers!  Look for the ORANGE and BLUE Balloons between 6 pm – 9 pm!   We will help get your registered for the 5K!

The Arthritis Foundation’s Jingle Bell Run is the original festive race for charity, bringing people from all walks of life together to champion arthritis research and resources. All events have a timed 5K race with a USA Track & Field-certified course, but if you prefer to walk, no problem! There are also 1-mile options and kids runs at many events.

Put on your favorite holiday costume, enjoy fun activities and spread good cheer along with family, friends and co-workers. Jingle All the Way to a Cure for the 1 in 4 Americans with arthritis. 100 percent of your registration fee and fundraising efforts go to a great cause!

Click Here to Sign Up NOW —> JOIN TEAM BREAKTHRU Believers!

We hope to see you there!

The Underutilized Muscle Contraction

Spend a week at any gym and you will see hundreds of different exercises, workouts, and program types.  Most of these workouts have very similar concepts sprinkled throughout them; in my opinion a large majority neglect eccentric muscle contractions.

There are three different types of muscle contractions that our body utilizes to function with every task we perform. These three muscle contractions include concentric, eccentric, and isometric contractions.3

  • Concentric- Muscle contraction that occurs as the muscle length is shortening
  • Eccentric- Muscle contraction that occurs while the muscle length is lengthening
  • Isometric- Muscle contraction that occurs while the muscle length remains the same

A good well-balanced exercise routine combines all three types of muscle contractions. Whether it be athletic performance or everyday life, all three of these contractions occur frequently, and that is why it is important to prepare the body.  Proper preparation will allow a decreased risk of injury, both during training and everyday life.

Eccentric muscle contractions are very frequently overlooked or not used properly in resistance training programs. I know that a lot of you are probably thinking, “But Justin, every single rep has an eccentric phase”.  While that statement is totally accurate and true, that is not enough force or time to truly be training eccentrically.

One main benefit of eccentric training is that it allows the muscle to withstand a supramaximal load.  What this means is that you will be able to eccentrically handle more load than you can concentrically lift.  A study by Doan et al. showed increases in 1RM bench press through the use of supramaximal loads during eccentric training. 1

Even if you do not plan on using supramaximal loads, there are benefits to adding eccentric training to your program.  Adding a slow eccentric phase to your normal strengthening exercises have been shown to boost metabolism and increase resting energy expenditure post workout in both trained and untrained individuals.2

Adding eccentric training to your current program could also be an effective way to decrease soreness a couple days post session.  I am sure that at some point we have all been super sore following a rigorous workout. This is because of delayed onset muscle soreness (DOMS).  DOMS is commonly associated with the eccentric phase of movement.  However, a study by Petetit et al showed that a second eccentric workout, a week or two following the first, would result in significant amounts of decreased soreness.4  

If you have any questions regarding how to implement eccentric training into your program please do not hesitate to reach out and ask one of our professionals.

References:

  1. Doan, B.K., Newton, R.U., Marsit, J.L., Triplett-McBride, N., Koziris, L.P., Fry, A.C., and Kraemer, W.J. (2002). Effects of increased eccentric loading on bench press 1RM. Journal of Strength & Conditioning Research, 16(1), 9-13.
  1. Hackney, K.J., Engels, H.J., and Gretebeck, R.J. (2008). Resting energy expenditure and delayed-onset muscle soreness after full-body resistance training with an eccentric concentration. Journal of Strength and Conditioning Research. 22(5):1602-1609.
  1. Norkin, Cynthia C, and Levangie, Pamela K. Joint Structure and Function. 5th Ed. Philadelphia, PA. F. A. Davis, 2003.
  1. Pettitt, R. W., Symons, D. J., Eisenman, P.A., Taylor, J. E., White, Andrea, T. (2005). Repetitive eccentric strain at long muscle length evokes the repeated bout effect. Journal of Strength and Conditioning Research, 19(4), 918-924.

Summer Sports Training

TRAIN WITH ONE OF THE TOP COACHES IN THE AREA!

 

 

WHO WILL BENEFIT —>  Athletes Aged 8- Collegiate Looking To:

  • ENHANCE THEIR PERFORMANCE
  • RISE ABOVE THE COMPETITION
  • TAKE THEIR GAME TO THE NEXT LEVEL
  • RECEIVE TOOLS & “GEMS” FROM ONE OF THE TOP COACHES IN THE AREA!

 

 

 

WHAT YOU GAIN:

  • Speed
  • Strength
  • Agility 
  • Quickness
  • Fast Twitch Athleticism

 

$199: Unlimited Training

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$99: 10 Training Sessions

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Details

  • Monday, Wednesday, Friday
  • Classes Run between 4-6pm
  • June 11 – August 3
  • Exclusively offered at Breakthru @ Taunton Forge 

Call 856.396.2250 to RESERVE YOUR CHILD’S SPOT TODAY!

Stay Strong & Healthy Program

We Support Our Local Hero’s

Stay Strong & Healthy Program

Thank you local Medford heroes for keeping our community safe and for all of the GREAT work you do throughout our township. 

Breakthru is truly honored to help keep our local heroes and their families healthy and fit!

 

Eating Clean

I consider myself a healthy eater. For many years I have made it a priority to eat as healthily as I could and as a result many of my efforts have become habits. I have never followed specific diet trends or relied on diet products, I just made it a point to eat whole grains, fruits and vegetables and lean meat, while eating unhealthy foods in moderation.

But over the years, I have learned many new things which lead me to realize that a lot of the food I was eating isn’t as healthy as I had thought. I have learned that food marketing is extremely deceptive and food companies care only about making money. I have learned about the damaging effects of certain artificial ingredients and preservatives on the body. Because of my passion for and educational background in health, these realizations have led me to challenge myself to make the changes needed to truly have a healthy diet.

I don’t consider clean eating a trend as much as it is simply going back to the way our ancestors ate. They didn’t have the convenience of processed, boxed foods and microwave dinners, and many of them had gardens in which they grew their own produce. Combined with modern recipes that incorporate the healthiest foods without sacrificing flavor, clean eating can easily be the most effective health tactic yet. Choosing whole, natural foods whenever possible will not only lead to weight loss, but also will rid the body of unhealthy chemicals and preservatives and contribute to disease prevention.  Even for someone who eats well to begin with, learning how to eat clean is not easy.

Here are five ways to begin incorporating clean eating into your routine:

  1. Cook from scratch. Whenever possible, make meals and baked goods from scratch. Do not rely on boxed cake or brownie mixes, canned soups, or packaged snack items. They are all loaded with artificial ingredients and preservatives. Most recently, my Instant Pot has been my best friend in helping me cook healthy meals for my family in a very short amount of time!
  2. Stock up on produce. Keep your favorite fruits and vegetables readily available at all times, but also try something new every so often. I recently tried kale chips and they were delicious! The internet is extremely valuable when it comes to finding new recipe ideas utilizing fruits and vegetables. Store your produce at eye level in the refrigerator rather than the drawers to remind you to eat it!
  3. Read labels on everything you buy. You’d be surprised by the number of unpronounceable ingredients in an item you thought was healthy. If you have staple items that you eat regularly, use the internet to look up how to make sure you are choosing the healthiest possible brand.
  4. Budget a little more for food, initially. Buying packaged foods often seems cheaper than buying all the ingredients to cook from scratch. But over time, the cost of buying individual ingredients will actually turn out to be cheaper! If you truly want to devote yourself to clean eating, plan to spend a little more at first for ingredients and healthier brands.  
  5. Go easy on yourself. Don’t try to change your entire diet all at once. Take baby steps to avoid getting overwhelmed. Vow to make one change per week. I suggest cleaning up what you drink before anything else. Drink water as much as possible, soda as little as possible, and never drink anything labeled as diet. As the weeks go by, you will find that your clean eating choices become easier and even habitual. Allow yourself a break now and then and don’t beat yourself up over setbacks.

In the grand scheme of things, it may be impossible to have a completely clean diet all the time. Don’t aim for perfection, but just doing the best you can. Every step benefits your body that much more. Think of it as a shower for your inside. Your internal system gets dirty through chemicals and preservatives in the foods we eat and the best way to help clean out the gunk is to feed it the least processed foods possible.

Give clean eating a try for yourself and see how you feel!

~Lisa White

Give Your Heart Some Love

Give Your Heart Some Love

February is well known for Valentine’s Day, but did you know that it is also National Heart Month? Heart disease is the leading cause of death in the United States for both men and women. According to the American Heart Association, more women actually die from heart disease than men, killing more women than all cancers combined. Therefore, it is especially important for women to know their risks.

Heart disease includes conditions such as cardiovascular disease, in which plaque builds in the arteries causing obstructed blood flow, congestive heart failure, arrhythmias, angina, heart valve problems, heart attack, and stroke. Risk factors for heart disease include high blood pressure, high cholesterol, being overweight or obese, smoking, lack of exercise, and stress. Sometimes these conditions are genetic, so it is important for individuals to know their family history and discuss it with their doctors. However, many times risk factors can be controlled by making healthy lifestyle choices.

 

Stress, in particular, is sneaky when it comes to heart disease. Many people may seem completely healthy physically, but if they are under too much continuous stress their hearts will suffer. It is important to try doing something every day to stay calm. Some people like deep breathing or meditation. Others like soothing music or reading a good book. Anything that promotes a relaxed feeling will benefit the heart.

 

 

In addition to stress management, healthy lifestyle choices that help reduce the risk of heart disease include:

  • Eat a healthy diet rich in fruits, vegetables, whole grains, lean meats, and healthy fats.
  • Maintain a healthy weight. Know your Body Mass Index (BMI). Talk to your doctor about what is a healthy weight for you.
  • Exercise regularly. Physical activity helps control blood pressure and cholesterol and helps control weight.
  • Don’t smoke or quit smoking. A smoker’s risk of heart attack is significantly greater than that of non-smokers.
  • Limit alcohol intake. Too much alcohol can increase blood pressure.

This February, while you are celebrating love with those around you, take extra time to give your heart some love. Learn more about the risk factors for heart disease. Learn your family history. Vow to make at least one lifestyle change that will benefit your ticker and practice stress management every day.    

Schedule Your Cardiovascular Endurance Screen today! 

Roses are Red, Violets are Blue… I LOVE working out with you!

2 for 1 Special  

Each Person Receives:

  • Fitness Consult
  • 6 Semi Private Training Sessions*
  • 3 Week Fitness Membership
  • Fitness Meeting
  • Success Guide

  • *Partners must train at the same time and share the session.
  • Sessions cannot be split and used individually for this promotion.

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New Year, New YOU! Breakthru’s NEWEST Winter Promotion!

Allow Breakthru To Be Your Accountability Partner To Finally Achieve Success In 2018

Package Includes:

6 Semi-Private Training Sessions  
3 Week Fitness Membership
Fitness Consultation to discuss your goals, expectations, and discover your fitness baseline.
Fitness Meeting at the end of the program to review and analyze your progress and next steps.
Success Guide to help guide your healthier lifestyle.  Guide includes: goal setting, nutrition, lifestyle, and training tips.

 

ONLY $99  

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Expires January 31, 2018   *Restrictions apply* only available to new customers.

 We Help People Get Healthy and Fit!

 

 

 

 

ACL- Incidence and Prevention

The Anterior Cruciate Ligament (ACL) is one of four major ligaments (ligaments connect bone to bone) of the knee joint that coordinate function and promote stability of the knee joint. The anterior cruciate ligament (ACL) is the most commonly injured knee ligament. In the United States there are between 100,000 and 200,000 ACL ruptures per year, with an annual incidence in the general population of approximately 1 in 3500, although the actual incidence may be higher. These numbers are steadily on the rise from year to year.

Sports that are more at risk for ACL tears are Soccer, lacrosse, volleyball, and basketball. Females are more likely than males. An estimated 70% of ACL injuries are sustained through non-contact mechanisms, while the remaining 30% result from direct contact. The classic ACL injury occurs during a non-contact event usually when decelerating, stopping suddenly, twisting, cutting, or jumping. Stretching, strengthening, agility work, and PEP programs are all preventative measures to decrease your risk of this injury.

There are many advantages to seeking help and guidance to prevent such a significant injury from occurring. At BREAKTHRU, we have developed a team of skilled Rehabilitation specialists and personal trainers to fit the needs of the individual client to decrease the risk of injury. We make sure that the patient has exceptional biomechanics and functional movement patterns to not only decrease the likelihood of injury, but to enhance the client’s athletic ability. We have a strong relationship between therapy and fitness that enhances the quality of treatment and provides an aspect of health and wellness you do not find at other facilities.

The staff here at BREAKTHRU provides a winning combination to get you back on the field and keep you at the top of your game!

Dr. Kyle Hadden PT, DPT, Cert. MDT, OCS