Core Training Series Part 3: Plank with Knee Drive

If you’ve graduated from a regular plank, it’s time to move forward to something more challenging. The plank with a knee drive occurs in various ways, but one common way is to draw knee to elbows. This stabilizes and strengthens the core and upper body musculature while integrating movement in the lower body.IMG_7332


Plank with Knee Drive

How to Perform: Situate the body into a full plank position on the hands. On the exhalation, drive the right knee toward the right elbow, and then draw the left knee toward the elbow. Continue this motion for 2 sets of 20 reps (10 reps on each side).


Core Training Series Part 2: Plank Ups



Plank Ups
The Plank Up is an effective core and upper-body exercise to facilitate strength and execute movement against gravity. This is a “step up” for those who have graduated beyond the static plank.

How to Perform: Start on the forearms and keep your feet to an appropriate width to keep your base of support strong. Initiate with your left arm to walk up onto the hands, and then slowly descend to onto the forearms. Complete 6 to 10 reps with the left arm leading the movement, and switch to the right arm leading.

Core Training Series Part 1 – Side Plank

Summer  is approaching, and that means everyone wants to train their “abs.” The core, which wrap around the mid-section, is vital to train more than the rectus abdominus. We’ll do a short series of photographs to give you some new ideas on how to train your mid-section.

First exercise, side plank:



This exercise strengthens and stabilizes the obliques, shoulder blade and upper body muscles.

To perform: Sit on your side, and place your bottom hand under the shoulder. Slowly, life the body-weight up and off the floor. Place the top leg in front and hold for 20 seconds and repeat on the other side. Once 20 seconds becomes effortless, increase up to 30 then 45 seconds respectively.

Rest & Recovery – An integral part of Training & Living

Most people forget that rest and recovery are an integral part of training and reaching goals. Some people who are schedule orientated find themselves in the same routine week after week. There’s nothing wrong with a schedule, but in terms of training, the body is put through some incredible stress between working, training and life. Thus, the body needs to breakaway from stress with rest and recovery.

There are various ways to integrate rest and recovery into your training model. Working with a personal trainer can integrate a recovery week for you to restore the body and mind. Other methods of integrating rest are through foam rolling, reducing movement load (example walking or going to yoga instead of train), restore the body with massage or another hands-on treatment. Depending on the intensity, you may have to exit the gym for several days to get the body fully recovered.

Why recover? Our bodies are not machines and the muscular and fascial system require a break (and lots of hydration!). Each time we strength train we micro-tear the muscles, which needs repaired through sound nutrition and time away from training. Poor nutrition and over-training leads to a variety of issues from injury to altering sleep patterns.

So whether you want to climb a mountain, run a marathon or improve your cardiovascular health, everyone’s training model requires rest, recovery and a break to repair and start fresh from the top.

On Site Massage: Schedule Link, Price Fees & Times

Hello 1800 9th Avenue Tenants,

Starting Thursday, March 27, 2013, On-site Massage will be available at the 1800-Fit Gym!

Massage will take place in the room adjacent to the manager’s office. All table massages will be clothed. However, if you prefer the traditional oil massages, please contact Charles at to make special arrangements before your massage.

Charles, our massage therapist, will be scheduling his own appointments and taking his own payments. Follow these steps to schedule an appointment. You can also see the screen shots attached below to visually show you how to schedule via schedulicity.

– Please visit and register an account.

-Search “Knead a Break” in Seattle, WA

-Click “Schedule Now” for Knead a Break, which shows a Koala Profile Picture & an address for Rainier Ave South.

-Click the Blue “Schedule Now” again and price fees will show up.

-Select what time length you desire, and re-click the Koala picture that says “1800 Fit.”

-Click “Pick Date/Time” and search what times you want on the calendar.

-You’re good to go from there!

Price Fees
10 minutes – $15
15 minutes – $20
20 minutes – $25
30 minutes – $35
Longer appointments can be arranged with Charles directly at

To learn more about Charles, see his message and bio below!
“I have been practicing massage since 2005.  In 2006, I graduated from Ashmead (presently Everest).  I wanted to find a way to help my family and friends recover from nagging injuries and also promote a healthier life style.  As a stress reliever, I play semi-pro football (national champion ’09) and am a father and take life as it comes.  I truly believe that we need to take care of ourselves since most of society has us geared to take care of others.  I’ve studies a few massage modalities such as Lomi Lomi, pregnancy massage, acupressure, cupping , swedish,  deep tissue, trigger point therapy and sport massage.  I’ve been a TA (teachers assist) for Ashmead and also had the pleasure of teaching  chair massage to students  and professional alike.  I worked with some major companies in the Puget Sound to bring health and wellness to their establishments and to create a better work environment.  All in all, I love what I do.  Give yourself permission to take care of you.”

Screen Shots Below on how to schedule an appointment.
Search “Knead a Break” in Seattle, WA

Screenshot 2014-03-21 09.57.57


Click “Schedule now” on Knead a Break


Screenshot 2014-03-21 09.58.24(3)


Click Schedule Now again

Screenshot 2014-03-21 09.58.41


Select Your Service. And Click 1800 Fit, the Koala Picture
Screenshot 2014-03-21 09.59.08

How to Say Goodbye to Chronic Fatigue and Tiredness

Do you find yourself tired at work especially in the afternoon? Usually when this happens we often grab the nearest caffeinated beverage to keep us alert. Long-term, caffeine either becomes a required or abused substance where you find you need higher dosages of caffeine than before. If this sounds familiar, it is time to understand what is going on in the human body.

First, the human body is extremely complex and science continuously discovers something new as we evolve. However, one thing that has been consistent is understanding that energy comes from the cell level. The mitochondria is known as the “powerhouse” in our cells. We increase our mitochondria with exercise, movement and healthy eating.

Exercising promotes the growth of mitochondria, thus producing more energy. Therefore, when you say “exercise makes me feel better,” it’s a combination of oxygen flowing and the production of more mitochondria. Each cell can contain numerous mitochondria. In addition, eating habits can help or hinder that mitochondria growth and production.

So when you eat either large portions or something that makes you feel lethargic, (including coffee) these foods are depleting the mitochrondria, thus leading to less energy. Long-term unhealthy choices may lead to chronic fatigue, which also couples with negative thoughts and depression.

At the cellular level, in terms of producing energy we want to increase(not zap) our mitochondria. Exercise, healthy eating and deep breathing play a huge role into equation. So if you want to say goodbye to extreme tiredness –  move more, eat healthier and keep deep breathing. It’s that simple.

What is HIIT all about?

HIIT or High Intensity Interval Training is the most bang for your buck in terms of caloric exercise burn. Sitting at your desk all day is mundane and obviously a low calorie burning “activity.”

HIIT does not necessarily mean high impact, so every body can HIIT based on their current fitness level, skill and ability. HIIT training incorporates a work to rest ratio where you push it during that work time and allow your body to rest for a period of time to refresh the body and legs to perform the next bout of work. The higher intensity movement pushes the body to produce more work and volume versus steady state movement.

HIIT training can be done in a class format or is part of a personal training program. HIIT is another name for metabolic conditioning, which works the body in the higher energy system, thus producing more caloric output and EPOC.

EPOC is known as that “After burn” where bodies who produced a lot of work can experience EPOC for up to 36 hours after a hard workout. So that means your caloric output, or metabolism, is burning more calories after working out. Pretty cool huh?

Next time you want to mix it up, choose HIIT, but remember it’s smart to work with a professional so they can guide you toward the most effective yet safe methods….as you don’t want to overload on acidosis….more on that later!

What’s Your Relationship with Food?

There are countless diets out there and has created a mountain of stress when it comes to eating. And this is not necessarily binge eating or eating because of stress as there are many people out there who do not stress eat. However, it is common to see people bouncing back and forth, or getting on and getting off diets or eating guidelines. Chronic dieters damage their relationship with food mainly due to constant confusion of what’s good or bad.

Chronic dieters will experience:
-Decreased Metabolic Rate
-Increased urge to Binge Eat
-Increased feelings of Deprivation
– Increased Physical Fatigue
-Decreased Ability to Build Muscle
-Increased Stress or Preoccupation with Food

Long-term health and vitality does not come through a diet of a 21-day eating program. It comes through awareness and intention of changing your perceptions with food and eating habits. Chronically stressing about food or every calorie you eat does more harm than good. So what to do next? Stay posted to our future posts, which will discuss the various types of dieters out there and the struggles that are involved.

Closed President’s Day

The Building and Gym are technically closed on Monday, February 17th in honor of President’s Day. There will not be any classes or management onsite. Classes and programs resume as normal on Tuesday February 18th.

Train like an Olympic Athlete

Every four years, the Olympics inspire millions of Americans with their skill, speed, power and grace. From snowboarding to ice skating, Olympic athletes put forth thousands of hours to train for these events. So what do they focus on?

It depends on the event, but Olympic athletes balance time between training for their event and training at the gym. For example, if someone wants to become a faster speed skater, the skater needs to skate and incorporate speed and power training into his routine.

Generally, the four common “goals” to training is to increase muscular strength and endurance, cardiovascular endurance and flexibility. Speed, power, velocity and quickness are components of strength, cardio and flexibility.

So how do you train like an athlete?

First, getting the mind and head into the game is essential. Thoughts are powerful and can make or break you routines and outlook on training. Second, you need to establish a baseline if you have not done so. This means that your body requires stability, mobility and a cardio  baseline before integrating higher bouts of intensity. If you have this established and been strength training than you are ready to push yourself further to more explosive movements  and/or Olympic weightlifting.

Box Jumps, Lateral Bounds and Cleans are just some of the exercises these guys work on. Get inspired now before its too late and the inspiration is put off for another 4 years.