LeVerne Carlson Fitness Center

The LCFC is a fitness center located at the Alden-Conger School. We are here to meet the fitness needs of both our community and our school.

This fitness center was made possible by a generous gift from LeVerne Carlson. As the owner of Alden Shoe and Clothing, LeVerne was known for his honesty, work ethic, kindness, and amazing memory. LeVerne was a very mild-mannered man who kept to himself, he quietly pursued building a successful business and fulfilling his commitments to local projects. It is through his dedication to the area and Youth for Christ that many good things have happened and will continue to happen.

[04/20/20]   How are you staying fit at home? Share a picture or video in the comments!

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30-Minute No-Equipment Cardio Kickboxing Workout

A former member, Hilary Hallman, shared this workout and it looks super fun! If you have found some great online workouts, send them to us and we can share them with everyone!

Get ready to burn major calories with Eliza Shirazi, creator and founder of Kick It by Eliza. This high-intensity workout combines dance, fitness, and (of co...

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JOE EXOTICS TIGER KING WORKOUT!

Everyone enjoy this workout....except for Carole Baskin.

https://youtu.be/o3y7_bIP8sY

Alex Drachnik FIT - Bodybuilder TIGER KING WORKOUT! PUT ON YOUR BEST ANIMAL PRINT AND LET'S GET WORKIN!!! BODYWEIGHT HIIT WORKOUT: 1. (30 S) Jog in place up ...

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30-Minute No-Equipment Barre Sculpting Workout

Barre is a ballet-inspired form of exercise. I think you'll find dancers are pretty tough!

Sculpt, stretch, and sweat with this no-equipment workout from Barre Belle creator Marnie Alton, whose clients include Kate Hudson and Jennifer Aniston. For ...

youtube.com

30 MIN FULL BODY HOME WORKOUT | No Equipment ~ Timer + Music

This is a new video that was created due to a lack of gym access during this strange time. Stay active and get a good sweat going at home!

Since we're all in quarantine and unable to go to the gym right now we wanted to help motivate those who are struggling to find the motivation on your own at...

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FULL Power Yoga - "CARDIO" (30mins) with Travis Eliot

More yoga today...today with a cardio focus! Get that heart pumping!

If you love yoga and cardio, and are short on time, this 30 minute practice is perfect for you. Prepare to find that 'yoga flow!' Get FREE ACCESS to 3 Transf...

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30 minute Full Body Power Yoga Workout | Strength & Tone

Yoga is great because of it's versatility and the lack of equipment needed. Here's a workout focused on strength and toning.

This intense, quick-paced, 30 minute full body power yoga workout will strengthen, & tone in the first half, then stretch your whole body in the second half....

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20 Minute Playground Workout | Nerd Fitness

It's fixing to be another beautiful day outside! Find yourself a playground and give this workout a try. Just make sure to wash your hands when you're done!

Read http://nerdfitness.com/blog/2012/04/12/playground-workout/ for a full description and advice on the workout. Attempt this workout at your own risk! Be s...

No at-home workout video today. Instead, go enjoy this glorious day! My heart rate is at 115 raking leaves, and that is good enough for me!

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KIDS WORKOUT ! Full 25 min exercise routine program for kids and parents lose weight 2019

Don't forget about the kids! Here's a workout for them to keep them moving while we are at home.

jumping jax gym pnk video productions video

As you probably heard yesterday, we will continue to be closed through May 1, per the Governor's order. Stay home, stay healthy, and we'll see you that wonderful day in the future when we can get out again!

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30 Min Total Body Pilates ♥ All Level Home Workout ♥ Sexy Butt, Abs, Arms ♥ Pilates with Juliette

Pilates is a great low-impact form of exercise that will strengthen your muscles and improve your posture. I bet this workout is gonna burn!

Let's reduce body fat, increase lean muscle mass and burn calories together? This pilates challenge was designed with everyone in mind, whether it's your fir...

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30-Minute Feel Good Dance Cardio Workout To Burn Calories

Social distancing? Sounds like a great time to try a dance workout. Give this a try in the privacy of your own home, where only your dog can judge you.

Tone your body and dance away calories with Amanda Kloots, creator of The Dance. You can find more videos from Amanda on her website: https://amandakloots.co...

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30-Minute At-Home Boxing Workout

If you're feeling a little stressed being cooped up with whoever you share a home with, a boxing workout might be just what you need! No equipment needed, and this instructor does a fabulous job teaching proper technique!

It's time to crush calories with this boxing workout created by the founder of Prevail Boxing, LA's premier fitness boxing studio. Milan Costich will coach y...

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15 Minute Full Body Mobility Routine! (FOLLOW ALONG)

Perhaps we can view this time without access to the gym as an OPPORTUNITY: an opportunity to work on things that often get neglected, such as mobility. All you need to complete this workout is a stick, such as a broomstick. Try it out!

FREE PROGRAM: http://www.bodyweightwarrior.co.uk/ebook/ LONDON WORKSHOP: http://www.bodyweightwarrior.co.uk/shop/london-workshop COACHING: http://www.bodywei...

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At-Home Cardio — No Running Required!

No cardio equipment at home??? Crummy weather outside??? Here's an at-home cardio workout that requires no equipment. This will get your heart pumping, and also includes modifications for a lower intensity workout.

POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. C...

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How To Adjust Training & Diet For Coronavirus + At Home Workouts (No Equipment Needed!)

While the fitness center is closed, I'll be sharing resources for training at home. Here is a really great one to get started with the adjustment process, so we don't lose our gains.

Please visit these websites to stay up to date with COVID-19: http://cdc.gov, http://who.int, https://www.canada.ca/en/public-health.html In this video I'm b...

[03/17/20]   Per the order of Governor Walz, the LeVerne Carlson Fitness Center will be closed from Tuesday, March 17 at 5:00 pm until Friday, March 27 at 5:00 pm. Your fob will not work during this time. Failure to observe this closure may result in loss of membership or involvement of law enforcement for violation of trespassing laws.

I know this comes as a great disappointment to those of you who rely on our facility as a part of your normal routine. Unfortunately, there is nothing normal about our current situation. Fortunately, we live in a time with almost limitless fitness resources on the internet. I’ve created a link inside your Shape.net account to various at-home exercise resources. Hopefully you can find something you like to keep you active during this time.

Good luck, stay safe, and we’ll be here for you when this threat has passed.

[03/16/20]   As of right now, Superintendent Shanks has elected to keep the fitness center open while school is closed. Obviously, that could change in the future depending on recommendations from the experts. But for now, please feel free to continue visiting the fitness center. Please follow CDC guidelines which include:

-Regular hand washing with soap (for at least 20 seconds) or alcohol-based solution (at least 60% alcohol)

-Covering coughing or sneezing with a tissue or elbow (not your hand)

-Avoiding touching of eyes, nose, or mouth with unwashed hands

-Limiting contact with people who are sick, and staying home if you are sick

The CDC also recommends cleaning and disinfecting frequently touched objects. Use the wipes provided to wipe down any equipment that has been touched.

I'll continue to update you with any changes as they happen. Stay safe!

In this time of illness, the best defense is still hand washing. You're encouraged to wash your hands on your way in and out of the fitness center. Try out this jam by Guns N Roses to make sure you are washing for long enough.

Some days are like this, and you know what, that's okay, as long as you try again tomorrow.

There's illness everywhere! Here's a good reminder of what to do if illness catches you.

Let's face it— no matter how well you manage your nutrition, exercise, sleep, and stress, you will get sick sometimes. We all do.⁣

If you find yourself coming down with a cold, don’t be a hero and pretend you’re not.⁣⁣

Instead, follow these tips to get back on your feet as quickly as possible.⁣⁣

For more tips on boosting your immunity and feeling better fast ==> http://ow.ly/rmUE50ykWG0

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Biggest Road Blocks to Success

#MotivationMonday Eliminate these road blocks to your success from your life.
Criticizing
Blaming
Complaining
Not taking responsibility
procrastinating
expecting other people to do YOUR work

Criticizing Blaming Complaining Not taking responsibility procrastinating expecting other people to do YOUR work Winning Mindset website- https://www.zwinnin...

Well, there's that....

Tiny little mistake.

We are pleased to announce we have added a new fitness reimbursement program to our facility: The Minnesota Laborers Health and Welfare Fund. Feel free to contact us to take advantage of this benefit!

sciencedaily.com

10,000 steps a day: Not a magical formula for preventing weight gain: Even far eclipsing 10K steps didn't prevent weight gain for college freshmen studied

Awwwww man!

sciencedaily.com For years now, 10,000 steps a day has become the gold standard for people trying to improve their health -- and recent research shows some benefits can come from even just 7,500 steps. But if you're trying to prevent weight gain, a new study suggests no number of steps alone will do the trick.

Squat University

Sciatic nerve pain is a pretty common issue. This video is great at explaining how a little muscle in your rear end could be causing it, and how to diagnose and fix the problem.

Full Blog Article Linked In My Bio Today.📲Do you have pain deep in your glutes that is hurting your technique? If so you may have an injury to a muscle that lies deep underneath your larger muscles called your piriformis. When it’s irritated it can impinge on a large nerve that runs through or underneath it called your sciatic nerve, which can create pain deep in your hip and sometimes cause radiating pain that shoots down the back of your thigh.❌⛔️
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Try this test, have a friend raise your leg to around 60 degrees and then assess the amount of external and internal rotation you have on your pain free leg. When you then assess the painful side, notice if you have an excessive or limited amount of internal rotation compared to the pain-free side.📝
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Those who have a limited amount of internal rotation have what we call short piriformis syndrome, and need to start by stretching to relieve pain. Because of the way the muscle runs, we can stretch it by externally rotating and flexing our hip past 90 degrees. You can also do some self deep tissue work like lying on a small ball.✅
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Those with an excessive amount of internal rotation have long piriformis syndrome and instead of stretching ne ed to strengthen this muscle and the surrounding muscles to decrease pain. The side plank clam shell is perfect go-to to start this process.✅
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Shout out to @hookgrip for today’s athlete video and @3d4medical & their app Complete Anatomy for the muscular visual🙏🏼🙏🏼
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Gym Memes

Looking forward to this beauty on Valentines Day.

cnn.com

Keep your teen moving to reduce risk of depression

https://www.cnn.com/2020/02/11/health/teen-depression-exercise-wellness/index.html

cnn.com Getting your child off the couch and moving appears to lessen the chance they will be depressed later, a new study says.

Squat University

We're busting myths today! Interesting video, and as is often true, the key is to strengthen the muscle group as a whole to get the definition you want.

Today I want to debunk a common myth. You cannot selectively strengthen or target your VMO🤯
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Now the VMO is a part of your vastus medialis muscle that runs on the inner part of your thigh. The bottom portion of this muscle has fibers that run at an angle and create a “tear drop” shape for many with developed legs📝
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However, when the VMO contracts – the entire quad contracts together in order to create power and maintain a balanced pull on the knee cap or patella✅
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This means front squats with a near straight forward foot, don’t work your VMO’s to a greater degree than toed out squats. You also can’t selectively strengthen this portion of the quad with wall sits, straight leg raises with a forward or angled foot or even ball squeezes that hit the groin muscles of your inner thigh❌
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Now, this part of the thigh can be shut down selectively if there is significant swelling in the knee joint due to injury (which means the VMO will stop working well compared to the other quad muscles). The fix however doesn’t come through isolation exercises like many think but instead through those that strengthen the quad as a whole unit like squats, single leg squats or even simple exercises like straight leg raises if needed✅
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To learn about what kind of knee pain you may be dealing with check out this blog article: https://squatuniversity.com/2017/05/14/what-kind-of-knee-pain-do-you-have/ (linked in my IG bio today).📲
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This is the 529th #SquatUclub eligible post!! Remember everyday - “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post & IGTV notifications (click the “following” button on my page & select “posts and IGTV”) will help you be first in line each day!

#motivationmonday

goodhousekeeping.com

Most of Those Apple Cider Vinegar "Benefits" Are Actually Myths, According to a Nutritionist

An ACV product was advertised in my inbox today. I decided to check out the research to see if it's legit.

https://www.goodhousekeeping.com/health/diet-nutrition/a44852/apple-cider-vinegar-health-benefits/

goodhousekeeping.com Sorry, but a daily spoonful will not help with weight loss.

Did you know that we work with many insurance companies/employers to get our members paid for exercising? Visit https://nihcarewards.org/ to sign up for these rewards, or feel free to contact us with any questions.

healthline.com

How to Keep a Sunny Outlook During the Dreary Days of January

healthline.com Experts urge people to get outdoors and to eat healthy foods as ways to combat the blues during January's cold, dark days.

Squat University

It’s funny how many athletes I talk to complain about the “weird looks” they get at the gym when they warm up with mobility & stability drills. LET THEM LOOK. The second you stop caring what other people think about you and your warm up routine is the moment you start taking the right steps to smashing great workouts & feeling better after lifting heavy weights.🥊
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A proper warm up optimizes your movement by addressing problems in mobility &/or stability allowing you to perform at your very best. As a side effect, a proper warm up also improves your resiliency to injury. If this is important to you, you won’t make excuses for leaving this essential part out of your training & you won’t care about the looks others give you when you perform your warm up.🥊
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Tag a friend that needs to hear this message👇🏼👇🏼
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#mondaymotivation #KobeRIP

popsugar.com

Why This Booze-Free Beverage Found a Home on My Bar Cart

I've seen these things called "euphorics" advertised on my news feed, as a replacement for alcoholic drinks. I wanted to know more, so I did some research. Reviews are mixed online, but they do sound intriguing! Has anyone given these a try?

popsugar.com Let me start by saying I didn't make it past day two of dry January — I love alcohol. But this year, I really do want to cut back on the booze for the

The Foundation Westport 24hr Gym

Should we get our own gym dog?

Our official gym mascot @gustheenglishbulldog_ is ALWAYS up to NO good!

cnn.com

Year-long resolutions don't work. Here's how to make 12 'micro-resolutions' instead

Has your resolution hit a snag? No shame, studies show January 12 is the most common date for resolutions to die. Check out this article about another alternative to make positive change in your life.

https://www.cnn.com/2019/12/27/health/mini-monthly-new-years-resolution-part-two-wisdom-project-wellness/index.html

cnn.com If you've ever tried to make a New Year's resolution, chances are you didn't stick with it past February, much less the whole year. Instead of focusing on a year-long commitment, start making monthly 'micro-resolutions' instead.

Squat University

A member had a question the other day regarding this very exercise. Pay attention to the little things, such as the positioning of the pelvis, to make sure you get the results you want from this exercise.

Check out this recent video by @atginsta of Lu Xiaojun @luxiaojunbarbell demonstrating the back extension exercise. This exercise is used to strengthen the erector muscles of the back that limit any rounding that may compromise technique during the full lifts.✅
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To perform the back extension, make sure the top of your pelvis is positioned slightly past the end pad position of the machine. This will allow you to maintain your back in a stable neutral position (through isometric contraction) during the entire motion while your hamstrings/glutes work dynamically to lower and raise your trunk.✅
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If the pad is positioned too far forward, it will cause your back to round on the lowering portion of this movement and then extend on the ascent.❌
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Despite the exercise often being called a “hyperextension,” it’s not the best idea to actually move into a ton of hyperextension. As you can see, Lu is only pulling to a relatively neutral or slightly extended spinal position and even performs a few static holds in a flat position. The more you crank into hyperextension with this movement, the more compression you place on your low back, increasing risk of eventual injury like a stress fracture to a part of your spine called the pars interarticularis.❌
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If you'd like to learn more about this exercise, check out the YouTube video linked in my bio today📲
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Shout out to @atginsta for the collaboration in making today’s post & to @3d4medical with the Complete Anatomy app for the visual of the body🙌🏼
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215 N Broadway
Alden, MN
56009
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