Coaching
Coaching
How To Train For Your First 10K
Training Plan For Your First 10K The 10K distance is the perfect race for those who want to run a little farther than their usual 2-3 miler, build their running endurance and push their limits beyond a 5K. Start from where you are. In this post you’ll find a training plan that is geared to […]
Coaching
How To Do Push-ups
While the exercise for this week’s “Exercises You Should Be Doing, But Probably Aren’t” may be one of the most common exercises on the planet, it’s also one of the most butchered. So I thought it would be appropriate to go a little more in-depth as to what constitutes a proper push-up. Most people have […]
Coaching
How to Use Incline on a Treadmill to Boost Your Calorie Burn (3 Workouts + Infographics)
The slap in the face of 37 chilly degrees during my morning run has me contemplating switching to treadmills for a few days each week. Running on treadmills has it perks, beyond the obvious benefit of being indoors during colder months. They’re a helpful tool if you want to improve your natural running pace or burn more calories […]
Coaching
How to Run on a Treadmill
There’s no doubt that running on a treadmill is a bit different than running outside but, if done properly, treadmill running can have just as many benefits (if not more) than running outside. One of the great positives to treadmill running is that it is safe! No uneven terrain, no need to be worried about […]
Coaching
Use Yoga to Improve Your Run: Part II
In part I of this series we talked about how to strengthen the hamstrings with yoga to improve your running. Read on for Part II as we discuss hamstring stretches. As a complex muscle group comprised of three separate muscle segments, the hamstrings are particularly prone to imbalances that are impacted by our repetitive daily […]
Coaching
Three Treadmill Workouts to Improve Speed
I’m transitioning my running to the treadmill this season and wondered how I can work on my speed. Do you have any tips or a workout you would recommend? Thanks, Amy Kudos to you. The treadmill is an effective and safe way to continue your running workouts as the weather shifts to the winter. It […]
Coaching
How to Improve Your Running with Elliptical Training
She couldn’t believe her eyes when she crossed the finish line nearly five and a half minutes faster than she’d ever run a 10K race. Her season started like it always did with a challenge from her running buddies to race in her town’s fall 10K. This year she wanted to focus on two goals, […]
Coaching
What is Runner’s High and How Do I Experience It?
Question: I’m training for my first half marathon and I’m surprised at this point that I haven’t felt “runner’s high.” What does it take to get to that point where you can run forever? Answer: All good things in fitness are earned, but just because you haven’t felt your runner’s high, doesn’t mean you can’t […]
Coaching
8 Hot Fitness Trends That Are New This Fall
Let’s face it, the summer months can be brutal when it comes to your fitness routine! Not only do you have the constant temptations of picnics, vacations, festivals, etc., but throw in some good, hot steamy weather and you have a recipe for disaster when it comes to added weight and lack of motivation. But […]
Coaching
Start Doing Functional Fitness: What You Need to Know (Part I)
Whether you’re in love with functional fitness or admit it’s the sport you love to hate, you can’t deny its impact on today’s approach to physical training. Functional fitness provides constantly varied movements at a high intensity (this can be scaled for all levels) to ensure that by not specializing in one specific movement or […]
Coaching
Start Doing Functional Fitness: What You Need to Know (Part II)
Whether you’ve decided to participate in a local gym or make use of the extensive on-line Community, functional fitness provides powerful workouts to take your training to the next level. The style of workout is designed to push you to your limits, while remaining scalable for all levels of fitness. Assuming you’ve done your preparation through […]
Coaching
5 Reasons to Run Socially
Although running is an independent sport, when done in a social environment, whether with your buddy or a group, it can be highly beneficial. Here are five reasons to grab a buddy or join a group on your next run. Accountability Have you ever set your alarm for 5am with the best intentions of getting […]
Coaching
4 Fun Elliptical Workouts to Give Your Joints a Break
The elliptical machine is one of my favorite modes for both my personal training and as well as my training clients. It’s like the little black dress – it goes with everything and it’s multi-functional. I’ve been using my Horizon Elite Elliptical this summer to train to climb Mt. Rainier. I use the Peak Interval […]
Coaching
6 Exercises To Strengthen Your Core
Your core muscles work to stabilize the spine and hips and include the abdomen, back, glutes and upper legs. A strong core is key to improving your mobility, balance, posture and strength. Most of us think crunches and other exercises done while lying in a supine position are best for increasing core strength. This is […]
Coaching
The Real Differences Between Running on Roads, Trails and Treadmills
One of the greatest reasons running is a fabulous activity, is that you can do it in so many different places. You can take in nature on the trails, run a specific hill or speed workout on a treadmill or hit your neighborhood streets. But before you venture off, it’s important to know the differences […]
Coaching
5 Stretches You Need To Do After Every Run (Including One You've Never Heard Of)
Maintaining a healthy range of motion in your muscles, joints and tendons is vital to a runner’s life. Regular flexibility work reduces the incidence of aches, pain and injury due to muscle imbalance and tightness, and can increase the efficiency of running form and recovery by improving blood flow to the working muscles and range […]
Coaching
Product Review: Elite U7 Upright Exercise Bike
The Elite U7 is a good fit both for athletes who need a low impact form of active recovery, as well as those who are getting started on a workout program. I recently brought home a Horizon Fitness Elite U7 Exercise Bike to take through a few, very fun workouts. The bike is loaded with […]
Coaching
Why You're Not Losing Weight: Part II
Last month I wrote about 10 common eating and drinking mistakes that hold many people back from realizing their weight loss goals. After cleaning up your diet, if you are still not seeing the results you expect, it is likely that one or more of these 5 bad habits could be preventing you from getting […]
Coaching
3 Go-To Workouts to Get You Through Your Week
When you’re just getting started, your home workouts probably consist of jumping on your favorite piece of equipment and seeing what you can do for 20 minutes at a time. While that approach will support your cardiovascular health and help you to burn a few calories, for improved performance and fat loss, it’s important to […]
Coaching
Train Smarter, Not Longer
It’s not uncommon for potential clients to contact us asking questions about our training programs. In fact, I always try to thank them off the bat for taking the time the do so. I think it’s important that people do more research before jumping into any type of new fitness program. I recently had a […]