Running Wild: from Couch to 5k

If the New Year is increasing your desire for a ‘runner’s high,’ training for a 5k, 10k or even half marathon might be right for you. Having a race-day goal can help you stay motivated and improve fitness and stamina. But without proper training, you may just find yourself running out of steam.
Too often, exercisers push their training limits and wind up feeling miserable as their bodies rebel. Starting slowly by walking, jogging, then running gradually takes you from couch potato to finish line and reduces your risk of injury.
But before you hit the ground running, consider these tips from the experts at Life Fitness:
Walking: Start your fitness quest by walking for five minutes to warm up. A good walking speed starts around 2 mph. Aim to walk for 20 minutes three times a week for three weeks before progressing to the next level. If you feel like you need an extra challenge, add incline to the treadmill or choose a hill or cross-training program from your program options.
Jogging: Start transitioning to jogging (or 4 mph) slowly by adding 60-90 seconds of jogging to your walking workout. Increase your time with 30-second intervals as you get more comfortable. Continue to add distance and time, and remember to stretch before and after your jog to get the maximum benefit.
Running: As you gain confidence in your jogging, slowly add speed and distance until you can comfortably run at a 6 mph pace for 3 miles. If you’re training for a race, whatever the distance, ensure that you build up to enough miles to cover the distance. Try midweek runs at a slower speed while longer weekend runs can be done at a faster, race pace.
Before starting any exercise program, seek medical advice from a doctor and training advice from a personal trainer to ensure success.

Make Small Changes for Big Rewards

It’s a new year, a fresh start, and a chance to drop those bad habits and acquire good ones. While getting fit, losing weight or being healthy likely topped your list of New Year’s resolutions, you may already feel like you’ve fallen off the wagon. Instead of beating yourself up, do yourself a favor by resetting your goals with more realistic plans.

A study published in the Annuals of Behavioural Medicine found that participants who made one small, potentially permanent change in their food choices or physical activity each week lost as much as those who followed traditional calorie-restriction and physical-activity guidelines. So try these simple strategies from the experts at Life Fitness to keep yourself on track.

Keep track of your progress. Try keeping a simple journal of your day’s activities including sleeping, eating, exercise and entertainment to discover the hiccups and habits holding you back from your aspirations.

Find more ways to move. Sure, a 30-minute cardio workout at the gym is ideal, but committing to peppering your day with more movement will help put you in a mindset for exercise. Opt for the stairs, add an extra walk to your dog’s schedule or hit pedestrian-friendly shopping areas.

Fatigue your muscles. Rather than waltzing through the gym without breaking a sweat, add in techniques that fatigue your body. Life Fitness suggests lifting enough weight that reps 8 – 10 are barely doable or adding a sprint to the end of your jog or a cycling workout to leave you breathless.

Does that Zero Calorie soda really net a zero result?

Sip Wisely...For those of you who just can't give up the soda-this may be your final reason to. Zero calorie soda is a staple for many people who are watching their weight, but too much of it (more than 8 oz.) may be putting your kidneys at risk. Scientists from Brigham and Women's Hospital in Boston studied the beverage consumption of more than 3,000 wpmen over 11 years old and found that those who swigged down two or more cans of diet soda a day doubled their chances of accelerated kidney decline. Compared with people who drank less than 8oz. each month. Kidney function normally declines with age and speeding up the process under the assumption of a healthier soda may be a less than better solution.
That being sais, I am not one for depriving you or myself so here are a few tips:
Instead of Soda try this: A nice glass of water, or try a sparkling water with a splash of lime, or if you must have caffeine try a nice cup of our NW coffee!
So this week I encourage you to SIP WISELY!

Yours in Health & Wellness

Tammie

Arnica and Sleep...

Let me start out by saying that I am so proud of everyone who has committed to the Boxing Bootcamp, you all have been amazing! I know that I had told a few of you that I would be at the Saturday 2pm class,........well, I decided to get a little heads up and have a private session with Ryan. Let me first start out by saying that it had been quite a while since my cardio had that boost. Thanks Ryan for giving me that reminder. Secondly it was much more fun then I expected, punching the mitts was my favorite as well as the crazy legs?
So fellow boxers, Saturday I was home soothing aching muscles and recovering after a busy and active week. If you would like to spice up your workout routine, think of taking the Wednesday night class or one of our weekend classes. You can also work with Ryan one on one if you wish as well. Call the Portland studio 503.234.7253 to register for your next class!

Winter Workouts Can Boost Your Mood

Winter can put a chill on even the most enthusiastic exerciser's plans. It's hard to get motivated to go jogging when you have to sidestep rain puddles. And who wants to go to the gym when its so dark outside.

But sticking to your exercise program throughout the colder months is beneficial for multiple reasons, experts say. Not only can physical activity lift your spirits during days of limited sunlight, it can help stave off injury once you get more active in the Oregon spring and summer-hiking, canoeing and vacations!

"A change in weather should bring a change to your mindset," Breitbach said. "As temperatures get colder ... you need to have a winter sports strategy."

When exercising outdoors, it's important to dress properly. I think this one should be pretty easy for us NW'ers. We love to layer-from about November to March I have a constant uniform: Long Underwear, more long underwear and fleece!

Wear layers that you can peel off as necessary. Ideally, the layer closest to your skin should be made of a breathable wicking material and not sweat-absorbing cotton. Then add a layer of fleece or cotton for warmth and, finally, a windbreaker or waterproof outer layer.

Make sure you've adequately insulated your extremities. The face, fingers and toes are most likely to get frostbitten. Pain or tingling in your ears, fingers or toes is a sign that it's time to come in from the cold.

And don't forget a hat or those nice headbands that cover your ears. Substantial body heat is lost through your head.

Though you may feel less thirsty in cold weather, continue to drink water while exercising.

If you run in the dark, wear reflective clothing so that drivers can see you.

Warming up is extra important when it's cold outside. Once outside, start with some brisk walking before beginning to jog.

If the winter blues have extended to your feelings about exercise, get creative. Try having fun in the snow again! Just walking around in knee deep snow can be quite a workout itself! Or go to that Boxing Bootcamp class you've been wanting to try. Call to register for our next class 503.234.7253.

-Yours in Health & Wellness, Tammie

Keep talking........

The power of the spoken word! No I will not be 'preaching to you' but rather will share a little of my morning with you. If you are at all like me, you love to get to know people and as a consequence, love to chat!
Today 2 women were working out at the studio next to one another. One on the treadmill and one on the bike. They sparked up a conversation about the amazing opportunities us Portlanders have and before you know it both of them got more than 30 minutes of cardio!
As a nice bonus for them, they were able to give themselves a little extra challenge throughout their exercise and worked even harder then normal. They also burned a few more calories then normal too! So this week take this challenge to heart, try exercising with a friend or strike up a conversation with the one next to you at the gym. You will be amazed how much more energy you will be putting into that 30 minutes. Have fun and keep talking!

Listen to your body

Okay so I know I always tell you to listen to your body not your head, and now I am guilty of not practicing what I preach. Earlier in the week I felt a small twinge in my shoulders/neck and thought to myself, "uh oh, I knew a neck spasm was on its way and I needed to go see a practioner/massage therapist soon or it may get worse." Well, life came up and I never made time for this in my schedule this week,and....................
this morning working with a client doing cross-over oblique reaches I felt it, a twinging pain radiating. So now I am not able to move my head and am frusturated because this could have been avoided, had I listened to my body.
My advice for you this weekend is to listen to your body, if you feel as though you have energy-go ahead and give it 10% more. If you feel tired, rest than go for a stroll around your neighborhood. Do something good for you and your body-always be mindful and when you hear your self saying to focus on you-Bring the focus inward and do something good for yourself!.
Yours in Health & Wellness,
-Tammie

Leave Bad Habits Behind in 2009 and never do it Again in 2010

I know we have heard it before, it happens each and every new years, breaking those bad habits and starting fresh.
This year it is time to make a change, let 2010 be the year that you stop making nutrition and weight loss a resolution and start making it a reality! For me this is the year to ramp it up a notch! The love of the bicycle (forgotten in 2009), training in the afternoons and group rides will be the focus of my 2010!

I am looking forward to starting a recreational cycling group, where newbies to cycling as well as the long time lovers can find new and exciting rides and ways to experience the beauty of Oregon.
I challege you this year to find some activity that is new to you or you have strayed from in the past and get back to it! Make exercise fun! For me, it is the thrill I get after a long climb up Lovejoy, heart thumping out of my chest and feeling like I can't go further- only to get to the top and whizzing down the windy road. I encourage you to try snow shoeing or cross country skiing, maybe even pick up a canoe and paddle the beautiful rivers and lakes here in Oregon. Whatever, your activity of choice is remember to have fun and the journey has just begun!

Pass along this info to anyone you think that my want to try the bicycle, and contact us 503.234.7253 to find out more on the cycling club