We’re so close we can almost smell the ocean spray and feel the sand between our toes. That’s right, beach season is just around the corner. To help you prepare for the beach, and feel your best, we have gathered several plyometric exercises ranging in difficulty from beginner to expert. As always, if you haven’t exercised in a while or are new to plyometrics, you will want to take it slow and may want to consult a doctor before you start an exercise routine.

Beginner Exercises

1. Squat Jumps- Space your legs shoulder length apart, squat as low as you can then jump as high as you can. As soon as you land, squat and jump again. Repeat this for 3 sets of 12 squat jumps each.
2. Power Skip- This exercise is just like regular skipping. However, you do it much faster and lift your knee as high as you can.
3. Box Jumps- For this exercise, you will need a tall sturdy box or a platform such as a bench or tall step. Stand in front of it, jump onto the box and immediately off of it. As you get stronger, increase the height of the box.

Intermediate Exercises

1. Speed Skater Hops- This exercise is similar to side-to-side hops, however, the jumper must land on only one leg, similar to how speed skaters move as they skate.
2. Overhead Slam- Using a medicine ball, raise it over your head then throw it to the ground as hard as you can. Catch the ball and repeat. This will work your lats.
3. Knee Tuck Jump- In a standing position, squat as low as you can then jump as high as you can. When in the air, bring your knees as close to your chin as you can. Repeat this for 3 sets of 12 as fast as you can.

Expert Exercises

1. Alternating Lunge Jumps- In this exercise you will start by going into a lunge and as you rise, you will jump and land with the opposite leg in front and continue down into a lunge, then repeat.
2. Death Drop Jumps- This exercise is the opposite of box jumps. Start by standing on a box. Step off, when your feet touch the ground instantly absorb the drop and jump as high as you can vertically.
3. Side to Side Box Jump- With a box on your side, jump up and over the box with your right foot on the box and your left on the floor. Continue jumping side-to-side.

Whatever exercise you choose, SmartCells Personal Training mats and flooring can reduce impact stress on joints by up to 90% while at the same providing a safe, stable surface for workouts.

Available in three different colors (Black, Light Brown, and Grey) as well as three different sizes (36”X60”, 52”X60”, 52”X88”), the remarkable SmartCells Personal Training mats are low profile (1/2”) and have molded-in beveled edges. For custom applications, SATECH offers custom-sized mats as well as a wall-to-wall flooring option that is perfect for in-home gyms, and aerobics flooring.

To unload impact stress on-the-go SATECH also has a line of SmartCells Insoles. SmartCells insoles easily slip into most shoes and come in two options: a Standard flat style, for use with or without orthotics, as well as an Orthotic style that offers arch and heel support, personalized for size and designed for impact-related activities.

SmartCells Personal Training: I Feel Good.

Whether you’re trying to shed a little extra weight to get ready for Summer, or you’re simply exercising to reduce stress and increase energy, this sunny Spring weather certainly makes it a lot easier.

Having the ability to exercise outside, in your house or at the gym opens up a lot of options to shake up your workout routine. You could go for a jog, lift weights, take a yoga class, go for a hike or bike ride, the options are endless and all it depends on is what your exercise goals are.

If your exercise goals are to lose weight while increasing strength and cardiovascular fitness, then plyometric exercises will provide you with one of the best outcomes. These high-intensity workouts focus on speed, agility/balance and power and can be done anywhere: your home, the gym or outside.

The History

Originally conceived in the Cold War era by Soviet Union Scientists, plyometrics, or Jump Training as it was called back then, was developed to increase the speed and explosiveness of Russian track and field athletes. The plyometric training paid off and for several years the Russian athletes were a step ahead of the competition, literally and figuratively. Today, sports teams across the United States and World use plyometric exercises as a way to train their athletes.

How It Works

As you may have guessed, the short bursts of high intensity plyometric exercises have several physical and mental benefits. Not only do the exercises increase the strength and endurance of muscles and tendons, they also increase cardiovascular and nervous system health. This is due to the fact that every time your muscles contract, a signal is sent to your brain. As you increase your plyometric abilities, your brain becomes faster and more efficient at firing these signals.

Getting Started

A plyometric exercise routine can be very beneficial to your overall health and wellness goals. However, like any workout routine, it is important to learn the proper technique to prevent injury and maximize results.

These five tips will help you jumpstart your plyometric routine and ensure your health and safety in the process:

1. Build Your Foundation- If you haven’t exercised in a while then you should hold off on starting plyometric exercise until you have a base of strength and flexibility.
2. Start Off Slow- Once you have your foundation strength and flexibility built, then you can start adding plyometric exercises to your routine. At first you will want to focus on doing them right rather than doing them fast.
3. Always Warm Up- Considering the high intensity of the exercises, always warm your body, tendons and muscles up before hand by doing some stretching and light cardio work such as a slow jog.
4. Exercise Frequency- Once you have the exercise down, you should perform each exercise for 3 sets of 12 reps with a 1 minute rest between each set. Considering the intensity of plyometric exercises, experts recommend doing them no more than 3 times a week with at least 1 day of rest between each plyometric workout.
5. Use SmartCells Personal Training Products

SmartCells Personal Training products can reduce impact stress on joints by up to 90% while at the same providing a safe, stable surface for workouts.

Available in three different colors (Black, Light Brown, and Grey) as well as three different sizes (36”X60”, 52”X60”, 52”X88”), the remarkable SmartCells Personal Training mats are low profile (1/2”) and have molded-in beveled edges. For custom applications, SATECH offers custom-sized mats as well as a wall-to-wall flooring option that is perfect for in-home gyms, and aerobics flooring.

To unload impact stress on-the-go SATECH also has a line of insoles. Smartcells insoles easily slip into most shoes and come in two options: a Standard flat style, for use with or without orthotics, as well as an Active Orthotic style that offers arch and heel support, personalized for size and designed for impact-related activities.

SmartCells Personal Training: I Feel Good.

“In this world nothing can be said to be certain, except death and taxes.” -Benjamin Franklin

If you’re reading this blog it means you survived yet another tax season. For many, taxes and stress go together like Peanut Butter and Jelly. Everything about the tax process is stressful, from gathering W-2s, W-9s and every other tax document to properly itemizing and deducting purchases, which is why April is also National Stress Awareness month.

Since its inception in 1992, each year during the month of April, health care professionals across the country join forces to raise awareness of stress, its side effects and how to minimize stress in your life.

No matter how old or young you are, chances are you have experienced stress at one point in your life or another. In fact, according to statistics, 77% of Americans regularly experience stress-related symptoms. Furthermore, 1 in 5 Americans report suffering from “extreme stress” symptoms which include shaking, heart palpitations and depression.

Although stress can be caused by a variety of things, studies have found that it is often caused by work, money, health, relationships, media overload and fatigue. Fortunately, for every stressor, there is an equivalent reducer.

To help you find stress relief this April, we have a list of six great ways you can reduce stress in your life.

Just Breathe

Stress, especially extreme stress, can cause people to hyperventilate. Keeping control of your breathing and practicing exercises to slow it down and calm yourself can greatly help reduce stress. Experts suggest to breathe deeply by putting your hand on your stomach just below your navel. Then inhale slowly through your nose, hold it for a few seconds and then exhale slowly.

Meditate or Practice Yoga

Just like slowing down your breathing, meditation and yoga can help you calm and lower your stress and anxiety. In fact, research shows that meditating just a few minutes each day can “alter the brain’s neural pathways and make you less susceptible to stress.” Meditating is easy, all you have to do is sit up straight with both feet on the floor, close your eyes and focus your attention on speaking positive thoughts.

Get a Massage or Take a Bath

This one is pretty straightforward, stress can cause your body to tense up and create knots. A massage or bath is a good way to get some quiet, relaxing time while the stress melts away. Your body will thank you later.

Talk it Out

Having someone to talk through your day and vent to is extremely helpful. Whether it is a therapist or friend, you will find that voicing your stress and having someone give you some useful insight from a different perspective will help you manage your stress.

Watch What You Drink

Caffeine and alcohol can both negatively affect your stress levels. If you still need a boost in the morning, decaf coffee will help and won’t increase your heart rate as much as regular coffee.

Exercise

Exercise is one of the best ways to reduce stress. The endorphins released as you work out will help increase your happiness and fight your stress. Many like to think of sweat as stress leaving the body.

The family of SmartCells Performance Training products utilizes the same cushioning technology that has long been trusted by major companies as an anti-fatigue solution for their standing workers and, in senior living settings, as a solution to keep senior citizens safe from fall-related injuries.

Available in three different colors (Black, Light Brown, and Grey) as well as three different sizes (36”X60”, 52”X60”, 52”X88”), the remarkable SmartCells Performance Training mats are low profile (1/2”) and have molded-in beveled edges. For custom applications, SATECH offers custom-sized mats and a wall-to-wall flooring option that is perfect for in-home gyms and aerobics flooring.

To unload impact stress on-the-go SATECH also has an all-new line of SmartCells Performance Training Insoles. SmartCells Performance Training insoles easily slip into most shoes and come in two options: a new ¾ length dress shoe insert, and two versions of a contoured arch support insole that offers arch and heel support, personalized for size and designed for impact-related activities.

SmartCells Personal Training: I feel good.