May marks the second month that we have been working our new program, where we are doubling up on strength movements but limiting the volume spent with the barbell. This program really functions well with consistency, so make sure you're staying on it!
In this program, each time we do the workout, we add 10 pounds to lower body lifts and 5 pounds to upper body lifts. Most of you will find a point this month where you can no longer add weight and still complete the 2 sets of 5 reps... and that is perfectly alright! Truthfully, that's the purpose of this program. Once we find that sticking point, we back the weight down around 10-15%, then start building again. It is through this natural build up and back off that we vary the load placed on the body.
For our conditioning classes, we are going to continue with our Fighter Pull Up Program for another month, continuing to add reps in. This is another one that really benefits from consistency. If you are getting to the point where you are struggling to finish or not able to finish the reps for the day, talk to your coach, and they can help you can reset. As we continue high intensity interval training, both through EMOM workouts and even some of the AM(Q)RAPs, make sure to stay hydrated, especially as we enter warmer months. And don't forget to be mindful of your nutrition, as well, so you have the fuel to work through what we'll be challenging you with!
Member of the Month: Deanna Darnes
1) What is it about the strength training at BellHaus that has made it a priority when it comes to your training and working out?
In the past, I’ve done a lot of workouts that had cardio as the main component. I never felt like I got a lot out of it, and I never saw big improvements. However, with strength training, I’ve seen a big difference in myself both mentally and physically. I’ve really enjoyed the process of getting stronger with each class and learning more about what my body can do.
2) What movement is your favorite when it shows up in workouts? Your least favorite?
I love to deadlift! I really get a kick out of the fact that I can lift 200+ pounds. I am no fan of rowing. Whoever invented that can go kick rocks.
3) While Shakira is the music that can't be topped for a workout playlist, what other artists/bands or types of music get you pumped up?
Any 90s rock will always put me in a good mood during a workout.
4) What are some of the biggest benefits you have seen from working out at BellHaus Fitness?
Aside from the way I’m playing on the court, I, in general, just feel better after each workout.
5) Now, not everyone knows this, but you play on a competitive dodgeball team. A little bird told us you have some local games coming up this month that are part of a national league. Firstly, how has strength training impacted your sport? And secondly, when/where can we catch your team playing dodgeball this month?!
After my first season of Elite Dodgeball, I really wanted to focus on the power behind my throws and getting stronger. With the strength training, I’m really starting to see a difference and improvement with that. It has also helped me to focus more during the game and react better.
Oh, there is so much dodgeball at the end of the month! On the Saturday of Memorial Day Weekend, we have Round 2 of our Elite Tournament. Each region has three rounds prior to Nationals. We’ll be in Fort Worth at South Hills High for almost 12 hours of playing. And if that wasn’t enough, that Sunday, we’ll be at Sandbar in Dallas for a six-hour 2v2 tournament. However, that one is just for fun!
BHF Gives Back: Team Cassidy
BellHaus Tribe Member, Renae, has brought a very special cause to our hearts. Her daughter Cassidy was born in December 2001 with a syndrome that affected her heart, kidneys, hearing, vision, airways, and overall stamina. Since then, Cassidy has had three open heart surgeries, and while her kidneys lasted longer than doctors ever expected, she has end-stage kidney failure and is in imminent need of a transplant. Luckily, her father was found to be a match, and she is heading into surgery this week. Inspired by this story, we will be hosting a special fundraising event soon to help support Cassidy and her parents. If you're interested in supporting in the meantime, the family is currently fundraising for COTA (The Children's Organ Transplant Association) in honor of Cassidy.