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Planking is a great way to tone your muscles and improve your overall fitness level.

A plank includes four simple steps:

1. Start in a push-up position, but rest on your forearms instead of your hands.
2. Make sure your body is in a straight line from head to heels.
3. Engage your core muscles by sucking your belly button towards your spine.
4. Hold this position for as long as you can.

To make it more challenging, try lifting one foot off the ground while you plank.

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Like with any new lifestyle change, there are going to be challenging days during your fitness journey.

On those days, it's important to have some sort of inspiration to keep you going.

That’s what the team at Smith System is here for.

No matter what comes your way, we’ll be there rooting for you every step of it.

Our trainers and coaches will help keep you motivated and on track so you’re able to reach your goals.

What are you waiting for? Learn more at: https://smithsystemhealth.com/how-it-works/

A compound exercise is one that requires the use of multiple muscles to perform an action.

Mainly seen in weight training, these include pull-ups and deadlifts.

On the other hand are isolation exercises, which only work on muscle to perform an action. These include bicep curls and calf raises.

If you’re ready to start your fitness journey, contact us at: (845) 671-9945

We know we can't control everything, but establishing new habits is the best way to find structure in unpredictability.

That's why our certified coaches are here to help you find your circle of control as you step into a healthy lifestyle.

We'll identify a routine that works for you and be there every step of the way to walk you through it all.

Focusing on what you can control when it comes to your habits will allow you to become a better version of yourself

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Functional training puts a purpose behind every exercise.

Incorporate functional exercises to get the most out of your work out.

There are several benefits including: increased strength, increased endurance, and better flexibility.

Some common functional exercises are push ups, walking lunges, and bear crawls.

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Smith System Health - Contact Us Here at Smith Systems, our state-of-the-art workout center, and experienced personal training will help you achieve your health and fitness objectives.

If you’ve ever worked with a trainer, you probably are familiar with the idea of stretching before and after your workout. But what are the benefits?

- Stretching primes your muscles and warms them up.
- It reduces the risk of injury.
- It reduces stress.
- It improves blood circulation throughout your body.
- It increases your flexibility.

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One great cardio exercise you can do at home is high knees.

It’s similar to jogging in place. The only difference is that you’ll bring your knee up to waist level, alternating on each side.

High knees help keep your core engaged and strengthen the muscles in your legs.

Pair these exercises with burpees or mountain climbers for a fast-paced workout.

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It’s impossible to get a result without first taking action.

Getting to work requires transportation.

Eating dinner requires it to be made first.

And getting healthy requires you to take steps toward a new lifestyle.

If you’re ready to reach that target weight, or become the healthiest version of yourself, put one foot in front of the other.

Want to take that first step with us? Call today for a FREE consultation at: (845) 671-9945

A circuit is a combination of multiple exercises, done one after the other.

Circuits are often repeated two or three times within one workout session.

Each exercise within a circuit targets different muscle groups for a well-rounded workout. They can be as general or specific as you’d like!

Circuit training improves your flexibility and builds your muscle endurance.

Want a fitness plan that’s tailored to your needs?

Contact our personal trainers today at: https://smithsystemhealth.com/contact/

Do you have a love-hate relationship with the gym?

Are you unable to follow your workout plan at home because you don’t have the right equipment?

Our custom workout routine is perfect for those who want a program tailored to them that they can do in the comfort of their own home.

Our in-home personal trainers come to you and provide all the equipment you need to become your best self.

Learn more about our philosophy at Smith System here: https://smithsystemhealth.com/how-it-works/

We all know that stretching is important.

But what stretches are best before your workout, and which should you do after?

Dynamic stretching is best to do before you start exercising.

These stretches require controlled movements without holding a specific position, like a hamstring swing.

Static or “cool down” stretches are best to do following a workout.

These movements are held in a position for a set amount of time, like a 10 second calf stretch.

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High-intensity interval training, or HIIT, is an exercise consisting of short energetic exercises followed by short breaks in between.

For example, a workout might require you to do each exercise for 20 seconds with 10 second breaks.

The goal is to complete as many reps as possible within the 20 seconds.

HIIT circuits might include jumping jacks, squat jumps and jumping lunges.

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