Level Up Training Center

Category: Health & Nutrition

  • Level Up Spartan Team

    Level Up Spartan Team

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    The Level Up Team crushed their first Spartan Race on September 11th 2021 at the Nationals Stadium Park in DC.

    The team signed up way back in January in anticipation of an April event. Due to the pandemic, the race got pushed months later in September. Nevertheless, the team continued to prepare in Fight Camp Strength & Conditioning Class and also biweekly at Bowie HS to sprint on bleachers. 

    For the majority of us, the Spartan Race event was our first obstacle course race ever. Slowing down so much during the first waves of the pandemic was a motivator to sign up for the race. We wanted to try something new, do something while fights were postponed, push ourselves mentally and physically.

    Off the gate, the team started coasting through the arena and breezed through the first obstacles like the weighted Jump Rope! 

    The team would go on to complete the 5K course. They sprinted through the stadium, up/down the stairs and tackled the following obstacles:

    6ft Wall, Sandbag Carry, Hercules Hoist, Jerry Can Carry, Monkey Bars, Spear Throws, Multi Rigs, A Frame Cargo, Cord Crawl, 7ft Wall, Z Wall, Pipe Lair, Atlas Carry, Slam Wall, 4ft Wall Overs, Box Jump, Rope Climb, Weighted Burpee, and finally the heavy bag Gauntlet. 

    The team is excited to participate in more Obstacle courses like Spartan Race and plans on preparing for the upcoming race year. Next up is training at NinjaBe in Columbia! 

    If you are interested in preparing for an adventure/obstacle race and test your mettle, a fantastic place to train is in Level Ups Fight Camp Strength & Conditioning class Monday through Thursday at 5pm and every Saturday morning at 9:30am.

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  • Functional Fitness at Level Up

    Functional Fitness at Level Up

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    Functional Fitness

    By Nikki
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    Our Level Up Fight Camp class focuses on improving our strength and conditioning through a combination of weight training and high intensity interval training (HIIT). With both weights and HIIT, our Coaches focus on our functional fitness. What is functional fitness?

    Functional fitness exercises train our muscles to work together to perform everyday activities, like carrying groceries and lifting a car seat in and out of the back seat. In other words, the exercises mimic movements that we commonly perform at home, on the court, or out in the world. By training our muscles to work together to perform these movements, we improve our core stability, strength, flexibility, and balance—all of which can help prevent injuries.

    For example, imagine picking up and moving some heavy moving boxes. If you bend over and only use your back in lifting the boxes, you could end up straining your back or worse. But, if you have taught and strengthened your muscles so that they work together, you are more likely to lift the boxes correctly—by squatting down and using your legs and glutes to lift the weight. 

    Examples of functional fitness exercises include squats, lunges, push-ups, bent over rows, deadlifts, planks, goblet squats, and, yes, the dreaded burpees.  Sounds like a normal day at Fight Camp!
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  • Level Up COVID-19 Blog

    Level Up COVID-19 Blog

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    Re: Nov 15 COVID-19 Capacities and Class Reservations
    By Erin Jimenez

    On Sunday, November 15th at 5:00 PM, the County updated guidelines under its phase 2 reopening. Under the revised guidelines, gyms “may operate with 1 patron per 200 square feet of fitness space, not to exceed 25% capacity.” The good news is that we operate really closely to the 25% capacity and you won’t notice much of a change at all. Everyone has also been doing a great job reserving classes using the Zen Planner Member App. We want to encourage you all to maintain this routine of reserving for classes using the Zen Planner App.

    RE: Youth Striking Class Spectators & Non-Members
    In order to accommodate every member, we will limit the number of parents/guests that spectate during the Youth Striking and Intermediate Boxing Classes. If you are new to the gym and want to check us out, you can but this needs to be scheduled ahead of time with us so we can reserve you a spot in one of the Intro classes.

    We have taken time to write out procedures and plans to tackle changes that come our way. Rest assured that we will be able to provide quality instruction and workouts regardless of what the pandemic throws at us.

    References:
    https://www.princegeorgescountymd.gov/3504/County-Phased-Reopening
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  • Level UPdate on Flu Season

    Level UPdate on Flu Season

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    Flu Season: Working Together To Protect Our Community
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    The flu season is starting and will last through the fall and winter. If you get the flu, you can get sick and can spread the flu to others at home, at work, and at the gym. Symptoms of flu include fever or chills and cough or sore throat. In addition, symptoms of flu can include runny nose, body aches, headache, tiredness, diarrhea, or vomiting.

    Level Up Is Asking You To:

    Stay home if you are sick until at least 24 hours after you no longer have a fever (100 degrees Fahrenheit) or signs of a fever (have chills, feel very warm, have a flushed appearance, or are sweating). This should be determined without the use of fever-reducing medicines (any medicine that contains ibuprofen or acetaminophen).

    Wash your hands frequently. If you are at the gym, wash your hands before and after classes/training with warm, soapy water for at least 20 seconds or use an alcohol based hand sanitizer. 

    If you use equipment outside of class, please disinfect items you touch before and after use to be safe. We advise you to also disinfect your own gear before and after classes. We have disinfectant sprays and paper towels for you to use.

    Cover your mouth and nose with tissues whenever you sneeze, and discard used tissues in the trash. After, please wash your hands.

    Avoid close contact with others who are sick with respiratory symptoms. If you come in contact with a confirmed case of COVID-19, we ask that you please do not come to the gym until you have been cleared by a health professional.

    It is critical that you do not train if you are experiencing symptoms such as fever, cough, shortness of breath, sore throat, runny or stuffy nose, body aches, headache, chills or fatigue.

    We offer Virtual Boxing and Virtual Muay Thai/Kickboxing classes that can be performed remotely and we hope you take advantage of those classes to Level Up at Home.

    If a severe flu outbreak hits our community, we will take additional steps to avoid spreading the flu virus in the gym.

    If you have any questions about policies or action steps we can take, please contact us at frontdesk@levelupgym.com. Additionally, if you are not sure what to do if you get sick, email us.

    By working together, we can protect our gym while having a productive fall and winter.
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  • 4 Tips for Recovery

    4 Tips for Recovery

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    4 Tips for Recovery

    By Erin Jimenez

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    [av_iconlist_item title=’Get a good nights sleep.’ link=” linktarget=” linkelement=” icon=’ue8a9′ font=’entypo-fontello’ av_uid=’av-7w4lbg’]
    Lack of sleep can hinder muscular recovery and affect overall athletic performance. Restful sleep aids recovery, muscle growth and weight loss. Make sure you are getting enough restful hours of sleep every night.

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    [av_iconlist_item title=’Hydrate.’ link=” linktarget=” linkelement=” icon=’ue8cd’ font=’entypo-fontello’ av_uid=’av-6jj6x8′]
    Drink 100 ounces of water a day. You should be drinking water and hydrating before your workouts, during, and after. If you’re a fan of an electrolyte drink like Gatorade, have a serving. But nothing beats water. Our bodies are filled with 60% of water on average. Try to drink at least 100 ounces a day. Thats about 1 gallon of water every single day. When I’m training , I can guzzle 1.5 gallons a day.
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    [av_iconlist_item title=’Eat protein and anti-inflammatory foods. ‘ link=” linktarget=” linkelement=” icon=’ue8de’ font=’entypo-fontello’ av_uid=’av-3uzr6k’]

    Eat enough protein and add a serving of anti-inflammatory foods. Proteins are important for muscle recovery and growth so make sure you’re eating foods that are rich in protein like eggs, Greek yogurt, lean meats (chicken breast), or quinoa. Foods that fight inflammation are also important. Add a serving of pineapple (it has enzymes), a serving of almonds & walnuts, handfuls of spinach or kale with lunch and dinner, berries, or a fatty fish like salmon to your diet.

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    [av_iconlist_item title=’Chill in an ice bath.’ link=” linktarget=” linkelement=” icon=’ue8d6′ font=’entypo-fontello’]

    Marathon runners and elite athletes are known to soak in an Ice Bath for up to 20 minutes to improve recovery. The idea is the ice water constricts blood vessels, reduces swelling and inflammation. When you get out of the ice bath and warm back up, your body might feel rejuvenated and ready to take on more intense physical activity. My approach is to experiment with it and see how you feel. I like to soak in a hot epsom salt bath for 15-20 minutes. After, I’ll elevate my legs and ice my knees using a cold compress. Try out the ice bath and see how you feel.

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  • Top 5 Reasons to Level Up Through Fight Camp

    Top 5 Reasons to Level Up Through Fight Camp

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    Top 5 Reasons to Level Up Through Fight Camp

    By Nikki Clowers

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    [av_iconlist_item title=’5. Improve your cardio health ‘ link=” linktarget=” linkelement=” icon=’ue806′ font=’entypo-fontello’ av_uid=’av-92sxuq’]
    Our classes are a mix of High Intensity Interval Training (HIIT) and Cross Fit. The interval training, which are cornerstones of HIIT and Cross Fit sessions, boost cardio-respiratory health compared to continuous forms of exercise. And, interval training can burn as many calories as much longer training sessions. [1]
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    [av_iconlist_item title=’4. All of the exercises can be modified to fit you.’ link=” linktarget=” linkelement=” icon=’ue856′ font=’entypo-fontello’ av_uid=’av-8811le’]
    New to training? Getting back to exercise after many years? Recovering from an injury? Pro fighter? No problem.  Our Coaches can modify each exercise to the level of fitness of each team member.
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    [av_iconlist_item title=’3. Develop an internal clock. ‘ link=” linktarget=” linkelement=” icon=’ue862′ font=’entypo-fontello’ av_uid=’av-66f82q’]
    Most of the intervals are 30, 45, or 60 seconds long. The idea is that you will push yourself as hard as you can during this interval, then have a short break for recovery. And, believe us, when you are doing 45-second intervals of push-ups, your body will quickly learn when 45 seconds should be up!
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    [av_iconlist_item title=’2. Improve your core strength.’ link=” linktarget=” linkelement=” icon=’ue8c5′ font=’entypo-fontello’ av_uid=’av-4rrg7m’]
    You’ll notice that a lot of our exercises focus on your body’s core—which includes your hips, glutes, abs, lats, and obliques. Having a strong core is not only critical for fighters, it is important for everyday living—strengthening these muscles will help improve balance and take pressure of your lower back, both of which can prevent injuries. 
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    [av_iconlist_item title=’1. Train with a team. ‘ link=” linktarget=” linkelement=” icon=’ue80b’ font=’entypo-fontello’ av_uid=’av-35mwf6′]
    Working out alone can be boring. And let’s be honest: we tend not to push ourselves as hard when we are on our own. But working out with a team, you’ll have structure, accountability, and motivation.  Our Fight Camp team welcomes everyone and celebrates everyone’s progress and successes.
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  • Level Up 100 Mile Quarterly Challenge STARTS August 1!

    Level Up 100 Mile Quarterly Challenge STARTS August 1!

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  • Level Up Fitness Assessment

    Level Up Fitness Assessment

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    LVLUP Fitness Assessment
    March 19, 2021 – 9901 Business Parkway
    Lanham, MD 20706 United States
    Find out more

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    On January 15 and 16, We will have a Fitness Assessment for our Strength & Conditioning Program.

    The Assessment includes:

    *Time it takes to run 4 laps around the building (subject to rain!)

    *Number of crunches (Air Force sit ups) you can do in 2 minutes.

    *Number of pushups you can do in 2 minutes.

    *Number of pull-ups, to the maximum repetition.

    Your weight will also be recorded. You do not have to be in shape to do this at all! The point of this is to see where you are and set a goal in the following months assessment.
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    Fitness Assessment Dates:

    ~ Click times to register ~

    Friday January 15 @ 4:30PM

    Saturday January 16 @ 11AM
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    To register, click on the date and time you want to take the assessment:

    Calendar

    We will test up to 10 members at a time.

    You can reserve your spot now!

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  • COVID-19 Response

    COVID-19 Response

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    (Updated 2/25/22)

    Dear Level Up Team:
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    –February 25, 2022

    Effective, Monday, February 28, 2022, Prince George’s County will lift the indoor mask mandate and face masks will no longer be required to be inside the gym. Some members will continue to wear a mask and we encourage everyone to be respectful of each other.

    –October 1, 2021

    Effective, Friday, October 1, 2021, at 5:00 p.m., all persons over the age of two will be required to wear a mask in all indoor public venues and businesses in Prince George’s County, even if they are fully vaccinated. Some exceptions do apply, such as when an individual is actively eating or drinking or individuals who have a bona fide disability that prevents them from wearing a mask.

    –August 17, 2021

    Since August 8, masks have be reinstated in PG County. All persons over the age of 5 are required to wear a mask, even if they are fully vaccinated. 

    –June 17, 2021

    Since May 28, masks are encouraged to be worn unless fully vaccinated. Masking should be worn by unvaccinated children and unvaccinated adults indoors. Since children under 12 are not yet eligible for the vaccine, we will be cautious and enforce masking during the Youth Classes. For the time being, we will continue to conduct the temperature checks upon arrival for all members and guests that remain in the building. 

    –May 14, 2021

    The COVID-19 guidelines and restrictions have been changing due to the increase in vaccination rates and decline in COVID-19 cases nationally and statewide. While CDC suggests that indoor activities pose minimal risk to fully vaccinated people and fully vaccinated people have reduced risk of transmitting SARS-CoV-2 to unvaccinated people, we must all continue to wear face masks in the gym because of Prince George’s County mandates.

    As more people become vaccinated in PG County, we are confident that we will be mask free at Level Up. But for now, lets rejoice that we can resume normal operations, with mask-wearing requirements in place!
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    New Procedures Due to COVID-19

    • Touch-less Gym Entry – All members will be required to sign in using the Zen Planner App to check-in to the gym. You can download the App for free on your iOS or Android phone. If you do not elect to use the Mobile App to check-in, you must stop at the front desk to check in with a front desk representative!
    • Disinfect Equipment After Use – This is especially important if you are using equipment outside of class. You must disinfect the equipment you use and place it back in its proper place.
    • Additional Precautions – To reduce the transmission and infection of coronavirus, we will check temperatures of all staff and even members using a Touch-Free Thermometer. Simply step up to the thermometer (1 inch) and wait for the beep.
    • Additional Sanitization Stations – We added sanitization stations throughout the gym for easy access to sanitation wipes, hand sanitizer, and disinfectant solutions. 
    • Clean Team – We enhanced our cleaning regime, and you’ll see our staff sanitizing equipment before, during, and after each class. In addition, we encourage all members to wipe down equipment, even your own, before and after use.

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    COVID-19 Blog Updates

    Nov 15 Updated Guidelines for Phase 2:  25% Capacity Limits
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    View this post on Instagram

     

    A post shared by Erin Jimenez (Farrell) (@drdoomlvlup)


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    ~Level Up Training Center
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    Important Links and References

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  • Tracking Calories and Macronutrients

    Tracking Calories and Macronutrients

    Tracking Calories and Macronutrients by Erin Jimenez

     

    “You can’t stay lean and build muscle at the same time”

     

    For 7 years I have been dieting, starving, and binge eating. I calculated every pound I have cut for my fights and I have gained and rapidly lost more than 100 pounds over the years to make weight. Other athletes cut more! In an effort to stay lean or “small” so that I have to cut less weight, I have prolonged periods of restricted caloric intake.

     

    For the majority of people, the metabolism adapts to the prolonged calorie deficit by operating more efficiently. The body functions at lower energy expenditure and burns fewer calories. If proper dietary adjustments (i.e. reverse dieting) aren’t made to account for this slow down, the body will store extra calories in the form of fat. During extended dieting, important metabolic hormones become mis-regulated. These adaptations to long periods of calorie restriction can be reversed by fueling the body properly.

     

    Maintaining an extremely low-calorie diet is not sustainable for athletic performance, long term health, function, and happiness. One of the best statements I have heard that finally hit me after years of trying to be both lean and strong is, “you can’t stay lean and build muscle at the same time.”

     

    Getting your diet on track is harder than training for many people. Before I post more articles on how to get your diet together for optimal athletic performance, the first step is determining how many calories and macronutrients you need.

     

    1. Track how many calories you burn.

    No, its not mandatory to know precisely how many calories you burn a day. However, we tend to overestimate how many calories we burn pushing too many pencils at work and even how hard we really work at the gym. There are options available aside from the Fitbit Charge HR (my personal favorite), like the BodyMedia Armband ($26.45 on Amazon) or the bodybugg calorie management system.

     

    1. Calculate how many calories you need.

    Are you eating enough? Head to http://gymgeek.com/nutrition/nutrition-articles/macro-nutrient-calculator/. There, you will be guided on how to calculate your BMR to work out the total amount of calories you need on a daily basis. Then, you will work out your macronutrient ratios. Not sure what a macro is? Check this out: https://mynutrition.wsu.edu/nutrition-basics/

     

    *Be sure to click on Strength Training. Unless you are cutting weight for a fight or weeks out from a bikini contest, this is the most sustainable plan for athletic performance and happiness.

     

    Other macronutrient calculators are available:

    https://www.iifym.com

    https://www.bodybuilding.com/fun/macronutrients_calculator.htm

    https://healthyeater.com/flexible-dieting-calculator

     

    1. Adjust macros according to your training schedule.

    Reduce carbs on days you are not training hard and on rest days. On super intense days (doing my morning 5K, strength and conditioning, 2 striking classes, and sparring), you can follow the higher carb plan. For my plan, I eat 150-200g carbs on rest days, ~250g on typical training days, and up to 350g on super intense days. Everyone’s plan will differ depending on physical activity.

     

    1. Track your nutrition intake.

    Consistently tracking your food will give you information about your eating habits and help you calculate your macronutrient ratios. One of the best apps out there is MyFitnessPal: https://www.myfitnesspal.com.

    MyFitnessPal will show you how many grams of carbohydrates, fats, and protein you have eaten.

     

    1. “Trust the process.”

    It’s a common misconception to believe you can punch in your age, weight, and height into a calculator and get the exact number of calories and macros you need to look like a superhero. This isn’t real. It takes more to get the results you want based on your body type (ecto/meso/endomorph), environmental influences (like stress), and metabolic differences (like changes in hormones). But, the first step is figuring out what your body needs and when it needs it.

     

    Stay tuned for blogs on Fueling Your Workout and Eating For Performance.