Tag Archives: attiutude

YOU AND YOUR TRAINER: IT’S A WIN WIN PARTNERSHIP

traintwo  This week on the blog, instead of writing about fitness and fashion, I feel compelled to write about fitness and how it relates to me personally. In sharing this with you it is my hope that you will see exercise and your relationship with your trainer as so much more than just a means to getting into a pair of pants or ready for a family reunion.

Life is not always sunshine and roses – you know that. A lifetime of ups and downs can sometimes leave you feeling beaten up and , sad and maybe like you have no sense of control. I know this has been the case for me, but as far as I can look back the one thing that has kept me from giving up has been exercise.   In all seriousness, no matter what the crisis was, working out has always made me a stronger person physically and mentally and I always felt better after a workout. I felt so adamant about this that I was always encouraging friends, relatives etc. to use exercise as a tool to not only look better but to feel better.   It eventually became clear to me that this was the career for me and frankly, I’m very good at what I do…. because I BELIEVE in what I do. As a trainer I want the best for my clients, I want them to succeed. I leave them feeling great and am happy for them ; high-fives all around! If they are having a bad day, working out with me will be a bright spot because they did something good for themselves and for that hour were in control of their life. When life is chaotic, that bit of control can be just enough to help someone get through the day. In fact, I believe in the exercise-client-trainer relationship so much I hired my own trainer. When I am finished working out with my trainer I feel accomplished, happy and….sweaty!!! All good things! And one of the best realizations is that There is a bond between trainer and client. Each person wants to do the best for the other. An inner strength can pop out of nowhere because you want to do your best and succeed, and that goes for both parties. Working out brings confidence and confidence can get you through a bevy of stressful situations, as I know all too well.

Time to get a little personal, and I’m not doing this to generate sympathy, I’m sharing this because my workouts, my trainer and that little slice of control has been THE thing that has helped me to keep my head up. This year has left me with 2 deceased dogs, a loss of a home and, oh yeah, a soon to be ex- husband….he somehow landed at the end of this sentence (wink wink) . I never saw this coming and there were many times I thought “How can I even work and encourage and be enthusiastic for my clients? How can I function without knowing where I will live and what will become of my life?” The truth is that my clients were the reason I got through it! My clients were my biggest supporters who made me feel important and worthy – I was helping them and that in turn helped me. And the decision to move my body every day, even when I didn’t want to get out of bed, helped me to make sense of what was happening. I was able to see the bigger picture. I took my tired self and started hiking again and getting stronger. A fire was lit and I made it work. I can thank my trainer and my clients for that (and of course my wonderful friends and colleagues). This is a work in progress, but I know for a fact that exercise will keep me on the right track. We have all faced adversity and will continue to do so, but the moral of this story is that if you believe in yourself and your abilities, you will be able to conquer the obstacles and that the best medicine is to take care of yourself by moving your body every single day. When you have a trainer in your corner you know that there is always going to be someone who does believe in you. When life is hitting you hard don’t run in the other direction, instead run through the obstacles! Keep moving and your head will clear and you will be able to make decisions. Speaking of running, we will talk sports bras soon !! HA And don’t forget to high-five your trainer!!!

Be sure to connect with us!

Fitness Hues for the Blues: Are you choosing the right colors for your workouts?

By: June-Ellen Ottoson, Trainer – Fitness Propelled, AFAA Certified

pic -1  It has been said that color affects so many of our emotions. Study after study has been done to see what colors make us hungry, what colors evoke anxiety and how they work in restaurant and home décor. The same principles apply to your fitness attire. If you are feeling drab and unmotivated, then donning some drab gear is not going to make you feel like busting out some squats with vigor…it is going to make you feel slow and not shake the mood. All black workout clothes are a popular choice because they produce a slimming effect, and black can be a powerful choice as well, but if you are only choosing that shade to make you feel slimmer you might want to add a burst of color that brightens you up. Yellow, for example, can add a little sunshine and make you feel excited about working hard. Red is a bold color and can provoke feelings of strength. Blue is strong and can boost confidence and a feeling of power. Green is a color that can make us feel calm and is a great and popular choice for yoga. A colorful headband or hat is also a good choice, even down to your shoes and water bottle!!! Amp up your workout with an amped-up attitude and some color.

Be sure to connect with us!

Do Your Feet Have a Running Surface Preference?

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

I certainly think they do. Running surface differences are quite vast, from grass fields, to synthetic tracks, to the brutality of pavement. The beauty behind all of these surfaces is that the majority of them are easily accessible to us, almost anywhere in the world. However, we know that all surfaces have their own pros and cons as related the health of our feet and on up from there. I am sure that you would agree that the softer the surfaces you run on the longer your running career will last. That is why I wanted to examine my top 5 running surfaces, and what are our feet and bodies were saying to us after.

Ratings are listed as most preferred to least preferred.

1. Grass – Ahh grass, the finely cut blades of an open field, with a soft layering of compact dirt beneath. This is my clear cut preferred surface for running on. Grass also provides with the options of running barefoot, connecting with our running surfaces and making sure that we connect every step with the surface it is hitting.

Pros: Grass is soft and easy on the legs in terms of impact, but makes your muscles work hard as the surfaces vary. This builds strength and help drive improvement when returning to the road. Additionally when you find an open field, your surrounded by others who utilize the grassy area for their own recreation providing constant sources of people gazing.

Cons: Grassy plots are often uneven and can be dangerous for runners with unstable ankles. It can also be slippery when wet, runners with allergies may suffer more symptoms when running on it, and its softness can tire legs rather quickly.

 

2. Sand – If only more of it were available in Arizona. Sand offers a run with a challenge. When the sand is dry and deep, you give your calf muscles an excellent work-out without risking any impact damage to your joints.

Pros: Sand gives an opportunity to run barefoot in a pleasant environment. Running through dunes provides good resistance training and strengthens the legs. Open air with vast distances and crashing waves isn’t a bad place to settle into a constant running stride.

Cons: The pliability of sand means a higher risk of Achilles tendon injury. Also, when you run on the sand at the water’s edge, the tilt of the surface puts uneven stresses on the body.

 

3. Synthetic Track – Who doesn’t love a track that is made up of synthetic material, laid out and measured in 400 meter distances. These tracks are generally open to the public, allow runners to measure distances accurately, and focus on improving times related to desired distances.

Pros: Synthetic tracks provide reasonably forgiving surfaces and are pretty close to being 400 meters around, make measuring distances and timing sessions easy.

Cons: With two long curves on every lap, ankles, knees and hips are put under more stress than what one might be accustom to. Longer runs also become rather boring. Rat cage anyone?

 

4. Treadmill – The constant option. Treadmills are the best indoor running option for most runners. Generally, treadmills have monitors that display incline, pace, heart rate, calories burned and other data, which give us users with constant feedback. The running surfaces vary depending on make and model of treadmills.

Pros: The smooth, constant surface is generally easy on the legs, and hitting a desired pace is as easy as setting a number. Additionally, you don’t have to worry about X-factors such as animals, wind and bad weather. The constant speed and control makes a treadmill ideal for speed work.

Cons: Running on the same spot isn’t very exciting, and if you don’t concentrate on keeping up your pace, you could be thrown off the machine. Treadmill runners tend to sweat profusely as your usually cooped amongst other runners with limited air flow. Machines are too expensive for most runners, and gym memberships may be unrealistic if you are just going there to run.

 

5. Roads – Just look outside your front door and take that first step. Altough very abundant, it certainly isn’t exciting to run on something meant for commuter traffic. Concrete is primarily made up of cement (crushed rock), and it’s what most pavements and five per cent of roads are constructed from. It delivers the most shock of any surface to a runner’s legs.

Pros: Concrete surfaces tend to be easily accessible and very flat. They go on forever, and accruing mileage won’t be a hard task.

Cons: The combination of a hard surface and the need to sidestep pedestrians, can lead to injury and too much weaving.

These are my top 5, please leave your comments below and share your running surface preference below or some funny stories that have occurred to you while running on one of your favorite surfaces.

Website: http://www.fitnesspropelled.com

Follow us on Twitter @ FPropelled – https://twitter.com/FPropelled

Like us on Facebook @ https://www.facebook.com/FitnessPropelled

Pin and follow us @ http://www.pinterest.com/FitNsPropelled/

Youtube: https://www.youtube.com/channel/UCUeuNEGlf9yilJ6Yd-pI5XQ/feed

View us on Yelp @ www.yelp.com/biz/fitness-propelled-llc-scottsdale

 

Sources:

– Top 10 running surfaces – Marc Bloom and Steve Smythe

– Google Images

3 Helpful Core Exercises for Runners

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

All runners would agree that having strong legs is essential for their sport, but integrating core exercises into your overall routine is a must as you look towards becoming a more competitive runner. Full body, core and hip-focused exercises are a must if you want to stay injury-free and run to your best potential (Jon-Erik Kawamoto).

In a recent study from the Journal of Strength and Conditioning Research (Gottschall et al., 2013) examined the difference between isolation-type core exercises, like crunches, and compared them to integration-type core exercises that incorporated distal trunk muscle activation, like the pushup plank with alternating knees. The researchers found greater core muscle activation during the integration-type exercises and concluded “an integrated routine that incorporates the activation of distal trunk musculature would be optimal in terms of maximizing strength, improving endurance, enhancing stability, reducing injury, and maintaining mobility.”

 Let’s get started then and integrate some of these helpful core exercises listed below into our own routine.

Exercises:

1) Superman’s

How to: Start lying face down on a matt. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 3 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Repeat about 10 to 15 repetitions with multiple sets.  

2) Russian Twists

How to: Grab a medicine ball, dumbbell, or weight plate and sit on the floor face up. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. That’s one rep. Repeat 10 – 15 repetitions, multiple sets.

3) Push-up plank with alternating knee tucks (to the abdomen)

How to: Go into the top of a pushup. Brace your abs and squeeze your butt to form a straight line from the top of your head to your ankles. Without moving your body, bring one knee into your chest. Do not round your back. Return the leg to the starting position and switch sides. Repeat 10 – 15 repetitions, multiple sets.

Sources:

Four Key Core Exercises For Runners – Linzay Logan http://running.competitor.com/2014/07/injury-prevention/four-key-core-exercises-for-runners_41874/4

The Crunchless Core Workout For Runners – Jon-Erik Kawamoto – http://running.competitor.com/2014/06/training/the-crunchless-core-workout-for-runners_78042/3

Google Images

 

 

 

 

Link

What & why did you decide to lead a healthier lifestyle?

What & why did you decide to lead a healthier lifestyle?

 

We all have a story to share on how we started our journey towards pursuing a healthier life. Here’s Fitness Propelled trainer Geoff Rubin’s story, listed on the American Council on Exercises PROfiles…. ‪#‎GetInspired‬

http://www.acefitness.org/profiles/179/geoffrey-rubin

I look forward to reading each and everyone of your stories, so please add your commentary below……

Trainer talk: What qualities do you look for in a client?

Often, trainers are on the end of selective eyes from our clients. Sometimes, we need to be a friend, a counselor, a motivator, a drill sergeant, etc.

Lets flip the script. What are three qualities you as a trainer, group fitness, physical education instructor, etc, look for in your clients in order to help them succeed in your structured exercise program?

Fitness Propelleds’ top 3 in no order:
1) Commitment
2) Positive attitude
3) Passion

What are yours?