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Stretching to improve flexibility—and reduce injury

July 26th, 2013

eileen2Ask the Expert – Eileen Fitzgibbons, hive Personal Trainer

Q: Can you please explain the right way to stretch before vs. after a workout?

A: Great question!  We all know that stretching is good for you because it increases flexibility and can help increase your range of motion.  However, there is a difference between how you should “stretch” before vs. after a workout.

Warming up with Dynamic Stretching

Benefit: Maximize performance

Dynamic stretching means your body is continually moving even while stretching.  It also prepares the muscles in a sport specific way.  Dynamic stretching also helps to improve the range of motion in joints, allowing for better performance.

Warming up is essential to helping prevent injury.  Warming up increases blood flow which readies your muscles for the activity you are about to partake in.

For my clients, I recommend a thorough warm-up.  Ideas for warm ups are a light jog, jumping jacks, squats or a brisk walk.  (Big muscle movements.)

Cooling down with Static Stretching

Benefit: Cool down the muscles

I often see many people doing static stretches before a workout—this is not a good idea.  It’s better to do your static stretches post workout or activity, when your muscles are already warm.

The proper way to do static stretches, such as calf stretch, hamstring stretch, etc. is to slowly stretch and hold the elongated muscle at low force levels.  Apply nice smooth tension, don’t force it.  Perform 4-5 stretches, holding each for 20-30 seconds.

I hope this helps.  If you would like any more information about stretching or exercise in general, schedule some time with any of our amazing personal trainers at hive.

Do you have a question for our trainers?
If so, submit it in the reply section below or through our contact us page and we will reply in our blog.

About Eileen:
Eileen graduated from University at Buffalo with her bachelors in Exercise Science and is currently completing her masters work in Nutrition at Canisius College. Eileen is a Certified Personal Trainer through the National Strength & Conditioning Association and holds additional certifications as Gravity Personal Training Instructor and dotFit fit-pro.

Calendar of Events June 2013

June 5th, 2013

june flowersThe weather is finally heating up!  Here is what is happening at Hive this June…

Thursday, June 6th
Run Club at the
JP Morgan Corporate Challenge

We will be meeting at the Derrick Industries tent (Y-35)

Saturday, June 8th
Lemons Drop at Hive’s shop!

Our new clothing line is top secret.  (Hint: Rhymes with wu wu – gemons).  Aren’t you stoked!  Come celebrate our new athletic apparel line at hive with complimentary classes for you and guests, outdoor yoga, and of course shopping!

Juices will be available from Patty Green of The Better Body Cleanse and Lemon Zest Granola will be provided by Lori Morreale of Toga Granola.

Saturday, June 15th
FLASH workout at lululemon showroom in Snyder

Get flashed with two complimentary spinning sessions (9:30-10:30 and 10:30-11:30).  You can sign up for this free fitness event by calling hive at 625-4483.

Friday, June 21st
Run Club at St. Gregory the Great Race

Join us as we run 5k for a great cause.  For sign up information, visit our running events in Buffalo page.

Saturday, June 22nd
The Ride for Roswell

Join team Hive and ride with us to support cancer research at this annual event.

Thursday, July 4th
4th of July Bootcamp
9:30 – 11 a.m.

Burn some calories and have some fun before you hit the 4th of July fireworks or backyard BBQs.  Call 625.4483 or stop by the front desk to sign up.  This bootcamp is sure to be killer!


Prenatal Exercise Class Session

January 14th, 2013

There’s still time to join our winter prenatal exercise session!

Staying active during pregnancy is one of the best things you can do for you and your baby.   Knowing which exercises are safe and beneficial are very important when your pregnant.

We just launched a new series of prenatal exercise classes at our health club located in East Amherst.  Classes are taught by Jenna Calabrese-Vaeth who has her Doctorate of Physical Therapy Degree (DPT) from Marymount University.

Prenatal Exercise Classes will be offered for 6 weeks starting on Saturday, January 12th through Saturday, February 16th.  Each class is one hour long, from 9:45 a.m. to 10:45 a.m..  You can join in at any time during the 6 weeks.

Call 625-4483 to sign up.

$10 per class for members
$12 per class for non-members

A Thin Thanksgiving

November 15th, 2012

Tips to Trim the Fat from your Holiday Dinner

Why do you feel so sleepy after Thanksgiving dinner?  No, it’s not tryptophan.  It’s most likely over eating!  Experts agree that although tryptophan is found in turkey–there’s not enough of it to make you sleepy.  And at Thanksgiving dinner, over eating is especially easy to do when there’s so much tempting food around.

Did you know that the average Thanksgiving dinner contains 3000 to 5000 calories per person?  So how do you enjoy Thanksgiving while staying on pace for your fitness goals?

Here are a few tips to help you survive–and enjoy–this year’s feast.

  1. Start the day with Buffalo’s Annual Turkey Trot.  Some of your favorite Hive trainers and team members will be representing Hive Lifespan at this year’s annual (and sold out) Turkey Trot.  If you’re attending the Turkey Trot, we’ll see you there.  If you can’t join us, make sure to get to the club early in the day, so you won’t have to stress out about it later.
  2. Avoid pre-dinner snacks.  Pre-dinner grazing calories add up quickly.  If there’s a veggie platter, situate yourself in front of it.  Crunching on carrots is much better than diving into the higher calorie appetizers.
  3. Be aware of portion size.  Fill your plate with mostly fruits and veggies (candied sweet potatoes don’t count as veggies).  Limit the carbs and keep your protein (i.e. Turkey) to a portion that is the size of your fist.  Try really hard to eat slowly, drink plenty of water, enjoy each bite–and avoid filling your plate up for seconds.
  4. Save leftovers for the next day.  It’s OK to eat leftovers the next day, but not for a midnight snack.  It’s best to stop eating altogether a few hours before you go to bed.
  5.  Watch your cocktail calories.  If you’ll be enjoying a cocktail–go with a lower calorie drink.  A glass of wine is better than an apple martini.  A light beer is better than a holiday ale.  Have common sense and again–watch your portion size.

What it you overindulge?

The good news is, you can work off those calories at Thanksgiving Boot Camp on Saturday, November 24 at 9 a.m.  Our amazing trainers have been working hard on planning a Thanksgiving Day boot camp you’ll be talking about for weeks to come.

Call 716.625.4483 to sign up for this event.

Happy Thanksgiving from all of us at Hive!

Sam Sage Named BodyRock Sport BodyRocker

November 13th, 2012

Congratulations to Hive Team Member Samantha Sage

Samantha holds her certification from the American Council on Exercise (ACE-CPT) and is a natural figure competitor and a sponsored fitness model by ViewSPORT. Samantha is currently pursuing her degree in Exercise Science.

About Samantha Sage

I rock my body in many ways to maintain my rockin’ body! I started off as a gymnast at a very young age. I continued with gymnastics all throughout high school and was a varsity cheerleader as well. I was always very active and always maintained an athletic figure. After high school I got a job at a local gym. I was surrounded by active people, and some of my co- workers were fitness competitors. They had convinced me to do a fitness competition. I decided I would compete as a figure competitor in the Mrs. Buffalo, 2012. I saw competing as a challenge and I am always up for a new challenge. I thought it would be fun and a cool experience. After long hours of training, and serious dedication, I placed top three for my first competition. I just recently competed again at a local NMA competition and placed 1st! My future goals are to incorporate my gymnastics into competing by competing as a fitness competitor this summer.

I feel empowered each day when I finish a work out, and when I complete challenging tasks that I would have never thought I could do. I especially feel empowered on stage, when it is my time to shine, making the long weeks of training and dieting all worth it.

My favorite body part to train is my back.

A typical back workout looks like this:

Wide-grip Pull-up
(unassisted): 3 sets of 10 reps
Seated Close-Grip Cable Row:
3 sets of 15 reps
Lat Pulldown: 3 sets of 15
Bent Over Barbell Row: 3 setsof 15 reps
Pullover With Straight Bar: 3sets of 15 reps

I am wearing The Sophie Bra and The Durga Booty Shorts!

To find out more about the amazing styles from Kelly Kalley, visit our showroom or check out the BodyRock website.

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9570 Transit Road, East Amherst, NY 14051. 716.625.4483