Tag Archives: opinions

Running, it propels us forward

By: Geoff Rubin, CPT/CIFT/TRX II

Hitting the pavement and accruing mileage is certainly a physical feat, but what is the motive behind doing it? Running is a sport which is definitely not for the meek, so what is it that drives us to put on our shoes, tie those laces and exit that front door?

The reasons to run come from a multitude of places whether it is for health reasons, physique, weight loss, accomplishments, etc. Whether it is intrinsic or extrinsic motivational factors that lead you to run, you’re doing yourself a phenomenal favor. In fact, running blasts the most calories: In a study done by the Medical College of Wisconsin and the VA Medical Center, the treadmill (used at a “hard” exertion level) torched an average of 705-865 calories in an hour. Not only are you torching the calories while running, but running boosts “afterburn”—that is, the number of calories you burn after exercise. (Scientists call this EPOC, which stands for excess post oxygen consumption.)

Additional physical benefits of running include:

– Bolsters your cartilage by increasing oxygen flow and flushing out toxins, and by strengthening the ligaments around your joints.

– Your time on the treadmill can even prevent vision loss, or so it seems. Two studies from the U.S. Department of Energy’s Lawrence Berkeley National Laboratory have found that running reduced the risk of age-related macular degeneration and cataracts.

– One recent study in the British Journal of Cancer calculated that the “most active” (e.g. walked briskly 5-6 hours/week) people were 24 percent less likely to develop colon cancer than the “least active” people

Additional mental benefits of running include:

– Stress-busting powers of their regular jog. “Nothing beats that feeling when you settle into a strong stride with a powerful rhythm,” says Brooke Stevens, a four-time NYC marathoner, “The tension in my neck, back, and shoulders starts to loosen up, and I can think more clearly too.”

– Running is used by mental health experts to help treat clinical depression and other psychological disorders such as drug and alcohol addiction.

– In a 2006 study published in Medicine & Science in Sports & Exercise, researchers found that even a single bout of exercise—30 minutes of walking on a treadmill—could instantly lift the mood of someone suffering from a major depressive order.

Regardless of the reasons that you are hitting the concrete, trail-head or treadmill, the benefits of this readily available sport are right there for your taking.

 

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Sources:

– Womens Health – Health Benefits of Running, 2013

– Runners World – 6 ways running helps improve your health

 

Fuel Your Body Effectively Pre/Post and During Your Running Program

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

Our bodies are constantly on the go and we know the importance of what we fuel ourselves with has a direct correlation on the performance of what we can get out of it. Every fitness program emphasizes certain nutritional guidelines, whether you are looking to bulk up, lose weight, or sustain your energy levels throughout your day. Running is no different and requires specific nutritional guidelines in order to sustain pace, increase distances and derive marked improvements in speed/time. Below, we will emphasize a few critical nutritional components towards improving your “Running” program:

Before You Exercise:

Stay away from the snack if you are running for less than an hour. When needing a boost, have 100 calories of mostly carbs, like a couple of handfuls of whole-grain crackers. If you do not have time for a quick snack, drink 8 to 12 ounces of water or a low-cal sports drink such as a Gatorade G2 and get to your run. If running longer, (over 3 miles) eat a combo of protein and carbs, like peanut butter with a banana or apple and multi-grain toast (200 to 300 calories), about an hour beforehand.

During Your Run:

Consume 6 to 8 ounces of H2O or other fluids every 15 minutes to stay hydrated or every mile and a half. When running over an hour, your body will want more than water. Sports drinks give you the electrolytes, fluids, and sugar-filled carbs you need. Recommendations for sports drinks include: Coconut Water, Emergen-C Electro Mix formula. Energy gels are also potential alternatives.

When You Are Done:

Emphasize the need to refuel effectively by eating within 30 minutes post-workout.   This is when your muscles replace their power supply fastest. For example, grab an 8- to 12-ounce glass of chocolate almond milk or a combo of mostly carbs being rice cakes or pretzels, and a combination of fruits. Target your carbohydrate consumption to (75 to 80 percent) with some protein (20 to 25 percent).

Let us be your one stop shop for fitness. Check out http://www.fitnesspropelled.com

Follow us on Twitter @ FPropelled

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

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

Sources:

Alyssa Shaffer – Fitness Magazine

 

Selecting your personal trainer

Clients, let’s hear from you.  When receiving the bombardment of advertisements and emails blasts from multiple personal trainers looking to serve you, what do you look for in them?

– What questions do trainers ask that create a connection with you that helps you select them?

– What qualities do  you look for in your trainer?

– What keeps you committed to your trainer?

 

 

 

Client Testimonials

Hear what our clients are saying about our services:
“I have trained for many years and attended many health gyms, fitness centers, ect. Geoff at Fitness Propelled LLC is the most professional , thorough and educated trainer. He not only works a program for you , he specifies a unique one on one training that incorporates nutrition, well being with physical workouts and positive attitude. Out of a 1-10 rating , I would give Fitness Propelled an 11.” – Stephanie