What's Your Encore?

At Encore, our mission is to educate and motivate individuals to become a healthier, more fit version of themselves and to direct each client into making fitness a way of life. Our clients come to us with goals, and leave with wins. We pride ourselves on providing a solid foundation for fitness that allows our clients to move on and continue along their own fitness journey, not one we create for them. We give you the tools and blueprints to live an extraordinary life. We all have setbacks, but what is your Encore?

At Encore, our mission is to educate and motivate individuals to become a healthier, more fit version of themselves and to direct each client into making fitness a way of life.

About EncoreCourtney ColemanJanuary 22, 2018Fitness, Personal Training, Private Training Studio, Boutique Training Studio, Personal Fitness Goals, Fitness Education, Encore

7 DAY DETOX

This detox is for everyone who needs a reset button. Although it is quite tough to get through, the results from completing this seven day cleanse speak for themselves. Give it a try and let us know how it worked for you.

DAY ONE:

24 hour fast to balance hormones and insulin levels.

DAY TWO:

AM- Apple cider vinegar (ACV) cocktail which consists of 2 tbs Braggs ACV, 4-8 oz of purified water and as much mineral water as you want, 1/2 of a squeezed lemon.

Diet should consist of dark in color vegetables (think vegan style eating) at every meal.

DAY THREE:

Keep everything the same as day two.

DAY FOUR:

AM-ACV cocktail.

Continue the vegan style eating and add dark berries to your breakfast and lunch meals.

DAY FIVE:

Keep everthing the same as day four.

DAY SIX:

AM- ACV cocktail.

Continuation of vegan eating, dark berries with breakfast and lunch, now add a complex carbohydrate to your mid day meal. Keep it light with lots of vegetables.

DAY SEVEN:

AM- ACV cocktail.

Keeping dark vegetables, dark berries, and the mid day carbohydrate lets now add a lean protein to the end of day meal. Keep it lean and white such as cod fish.

POST DETOX:

Continue the AVC cocktail if its something that you enjoy but it is not necessary to continue at this point.

You can now return to normal eating but I encourage you to continue to eat less processed food as well as limiting the amount of simple sugars.

“EAT PLANTS & LOTS OF EM!”

Nutrition, TipsCourtney ColemanJanuary 18, 2018Encore Fitness

how to hinge

THE PROPER WAY TO HINGE

The hinge is a very misunderstood fundamental movement. We perform a hinge best while laying on the ground doing glute bridges, hip thrusts and reverse hip hinges. But for some reason when we place ourselves in the standing hinge position, we tend to use too much of the lower back and do not properly distribute the resistance to our glutes and hamstrings. Follow this tutorial on how to properly hinge, then come take a look at our exercise library to find out other exercises you can be doing with your great hinge form.

The hinge is a very misunderstood fundamental movement. We perform a hinge best while laying on the ground doing glute bridges, hip thrusts and reverse hip hinges. But for some reason when we place ourselves in the standing hinge position, we tend to use too much of the lower back and do not properly distribute the resistance to our glutes and hamstrings.

Training TipsCourtney ColemanJanuary 17, 2018Encore Fitness BoiseFundamental Movement, Hinge, Legs, Leg Day, Glutes, Hamstrings, Bent over row, romanian deadlift, deadlift, kettlebell swing, glute bridge, hip thrusts, hip hinge

how to squat

THE PROPER WAY TO SQUAT

There are hundreds of exercises that could be classified as a squat. But before you get too deep in the squat world, make sure you have these fundamental points ironed out of your squat form.

There are hundreds of squat exercises that will help you lose weight, sculpt the perfect legs and butt, and produce massive amounts of strength out of your legs. But the squat can be your worst enemy if you are doing it wrong. Head these tips to execute the perfect squat before moving on to all the variations.