athlete stretching safely

Stretching is a good way to improve your flexibility, mobility, and range of motion. It also helps in preventing muscle soreness, lowers your risk of injury and promotes good blood circulation. Unfortunately, if not done correctly, you run the risk of long-term harm. Lucky for you, we have some tips on stretching safely that can help you avoid injury.



The options for maximizing a workout are endless. There is everything from protein shakes to various meal supplements that can allow you to workout harder and longer. One popular supplement that is beneficial during and after your workout is glutamine. This supplement adds on to the long list of which that claim to increase energy and improve your metabolism, but is it right for you? We have taken the time to accumulate the facts, and we’ll let you be the judge.

What is Glutamine?

Over 61 percent of skeletal muscle is glutamine, making it the most common amino acid found in your body. It is the primary supplier of nitrogen to your muscle cells as it made up of 19 percent nitrogen. glutamine levels drastically deplete during high intensity training sessions which decreases stamina, strength, and recovery. It can take up to a week for glutamine levels to return to normal. This period may be even longer if you are continuously partaking in high intensity sessions.

The Benefits of Glutamine

Taking the glutamine powder supplement replenishes your glutamine levels which maintains your level of intensity for a longer period of time. glutamine also plays a vital role in cell volumizing, anti-catabolism, and protein metabolism. This is especially beneficial during summer months when you are trying to burn fat without losing any muscle. The glutamine supplement does not necessarily build more muscle, but the “maintenance effect” allows for you to train harder for those desired results. glutamine also:


  • Helps maintain cell volume and hydration. The speeds up the healing and recovery process
  • Maintains the structural intensity of your bowels
  • Boosts your immune system. This is most important for bodybuilders as they are more likely to getting sick due to the extremely low levels of glutamine experienced during aggressive workouts


There have not been report on  any side effects suffered from taking glutamine. This is mainly because it naturally occurs in your body, but like any other supplement you want to make sure to only take the required amounts. Exposing your body to excessive amounts of glutamine supplements can lead to an upset stomach.

Would like to test out the benefits of the glutamine supplement? Join us for a free class at PumpFit Club in Fort Lauderdale for a personal group session today! Our high intensity full body workouts will put your body to the test and have you on your way to getting those desired results.

female athlete holding barbell with proper form

We’ve all seen it before. Someone lies down on the bench press to lift an incredible weight and ends up using every muscle from their neck to their legs to try and get that massive load up. It may be a common mistake but that doesn’t make it okay. This is most common when someone is trying to hoist up a weight that their body isn’t ready to lift. The body is then forced to use other muscles to assist the targeted muscles in keeping the weight up. To keep you from having to suffer the consequences of improper form, we have provided you with three key reasons why you should focus on your form.

Prevents Injury

You probably strength train to increase your strength and fitness; however, using improper form can quickly thwart your efforts. When you strain and stretch your muscles incorrectly, you can easily hurt yourself. The rule we recommend you follow is that the more you have to sway your body to lift the weight, the more you should reduce the weight. It is always better to lift a lighter weight correctly than lift a heavier weight incorrectly.

Targets Muscles

Isn’t this why you are performing the move? The sole reason for performing particular exercises or hopping on a certain machine is to focus on that muscle group. If you are rocking back and forth when curling or locking your knees on the leg press, you will not get your desired results. Improper form can ultimately be counterproductive as you increase the possibility of injuring the targeted muscle.

Improves Breathing

Your breathing controls your energy. Your energy is used to weightlift. Ultimately, proper breathing is essential to completing any workout. This is most important when weight training because it helps your body generate more force and reduces the possibility of aneurysms, heart issues, and severe high blood pressure. A good rule to follow is to inhale before the lift and exhale when lowering the weight.

PumpFit Club can work with you to correct your form so you can reap the benefits of an intense workout. Join us for a free high intensity, full body workout in Fort Lauderdale!


girl in a one piece black bikini jogging in pool

Summer is just around the corner and it’s time for some fun in the sun! Working out doesn’t always have to be a rigorous and boring regimen. There are plenty of fun ways to break a sweat and burn calories without knowing that you just had a complete workout. One of the most popular of these is going for a refreshing dip in the pool. A casual swim can burn hundreds of calories depending on the intensity level and your body weight, but there are many other ways to exercise in the pool. We have taken the time to outline simple exercises you can do in your backyard pool! (more…)

Seniors Stay Active

Staying fit and active are vital to living a long healthy life but discovering ways to do so may be challenging. The more active you are as senior, the more you can enjoy life without dealing with the fear of falling or needing physical assistance. This allows you to gain that long desired independence as you age gracefully. At PumpFit Club, we have taken the time to reveal some low-impact activities that keep you active and improve your health. Who knows, you might discover a new hobby! (more…)

Resistance Machines

The late Arthur Allen Jones sold the first exercise machine in 1970 and revolutionized the fitness industry. Since then, physical trainers on gym floors have been replaced by dozens on dozens of weight lifting machines. Gym memberships are no longer exclusive to big bulky men but open to recent mothers and aging seniors alike. But is the groundbreaking invention as beneficial as we believe? We weigh in with some pros and cons of the machines that changed the fitness world. (more…)

Stretching for Injury Recovery

Recovering from an injury can be one of the toughest athletic struggles anyone can face. Although you may be physically ready to get back to your active lifestyle, the looming fear of a possible re-injury can be one of the toughest obstacles to overcome. The most important thing to remember is to take it one day at a time.

You won’t be able to perform many movements like you used to and the last thing you should do is rush your recovery. Follow this incremental stretch schedule for a speedy and safe recovery! (more…)

Flexible Man

The key to maximizing your workouts and living a healthier lifestyle is to maximize your flexibility. One of the main issues people face when exercising is not being ‘loose’ or not having the necessary range of motion to perform a certain action. If you follow these few simple tips, you will increase your flexibility, reap the benefits of a successful workout and begin to live an overall healthier lifestyle. (more…)

Finding the Right Diet

Fitness is such a flexible, personal concept that it’s difficult to claim anything is for certain. Diets can feel like an impossible element when trying to be healthy. We all have our personal tastes, routines, and allergies. Science can provide us with some hard facts about dieting that can keep things simple. The calories you take in should be less than the calories you burn on any given day. Doing so means weight loss, weight gain, or maintaining your weight. Fad diets you may find involving creams, cleansing products, and supplements often work only to get rid of water weight and muscle without any of the fat that is causing health issues.


Sticking to New Years Resolutions

It’s February. Have you been keeping up with your fitness resolutions, or are other responsibilities getting in the way? Clichés often originate out of some grain of truth many people who make fitness goals for the New Year tend to fall off after a couple of weeks. Don’t give up hope! The few of those who stick with their resolutions are not demi-gods or superheroes; they’re people who know that planning and strategy make up half the battle in exercise. Follow some of these tips to help you keep moving forward with your 2017 fitness resolutions. (more…)