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“Tough times don’t last but tough people do.” – A.C. Green. – Treadmill Cardio Class, Base Build! 

Launching our Treadmill group fitness class with music this week!  Still working on our Basse Build Phase of training. The key to successful, injury-free running and walking that allows us to meet our performance potential is building a solid aerobic base. This aerobic base makes up our foundation.  The very first goal for any runner, power walker should be to build a strong aerobic foundation. Everything else you want from your running will come from this foundation. Miles that are run,walk somewhere between 60 to 75 percent of your maximum heart rate build your aerobic foundation.

From a physiological standpoint, base miles are important because they turn our bodies into lean, mean,  machines GRADUALLY. Base miles build aerobic conditioning, develop slow-twitch oxidative muscle fibers, increase blood volume, and expand glycogen stores. These low-intensity and repetitive miles strengthen connective tissue, ligaments, and tendons; therefore, making you stronger and less prone to injury. These runs also enhance our body’s ability to burn fat as fuel.

If you missed the fun , here is the workout and download the  tunes here to go along!

Just “do you” today for your effort level, challenge yourself a little more than yesterday and a lot over time and most importantly….

HAVE FUN!

No matter where you have come from, and where you are going, I have found there is always some good that comes out of your transition. Transitioning out of my position as fitness manager this past year had me reflect on some of the most impactful contributions that some of the trainers I was honored and humbled to lead had made on the clients, members, team and myself included.

 Stephen was a squash coach and private trainer at the club.  In my “popular” days as a manager, sitting at my desk typing away, responding to emails, shuffling papers, in and out of meetings and calls, Stephen would pop his head in the door right in the middle of all the hustle and say every morning “ Good Morning Bosses!” I would stop what I was doing, look up at the doorway and there he would be with a big smile on his face peaking in through the door. I would stop, smile and wish him a great morning as well. Now, I am not saying that a happy smile and demeanor should be odd by any means, but I had a curiosity for what it was that kept this man so positive and cheerful day after day.  I soon found out that Stephen was battling cancer. He showed up to work every day with a smile on his face, positive demeanor and focus with his clients. He fought until the end in his battle. In his last weeks, I had the pleasure of asking him what he thought was the key to keeping him alive all these years as he went in and out of remission. He looked me straight in the eyes and said, “ It’s movement Natania. “  I get up and move, exercise everyday.  As long as I am moving, I am living!” To this day I share this with my clients and follow this myself.

We have long known for years that a sedentary lifestyle can lead to risks of cancer and other disease.  Now we actually have hard data that doctors and other professionals can work with to assist clients on implementing lifestyle changes to help decrease the risks of cancer and other health risks.  Patients that are active are less likely to have the changes in the body that cause cancer. There are of course other factors but this is one of the factors that can certainly help.

December is a special month. It is the month to reflect and a month where we plan for the year ahead. While many of us tend to leave on vacation and in some ways we tend to place our exercise programs on vacation as well.  I propose that vacation is exactly what it is, a slower pace, break from the normal day to day, nothing too planned and a time to do what you love.

This holiday season I give you one outline to follow, the ACSM recommends that we accumulate 150 minutes of moderate-intensity exercise per week — whether in 30 minute bouts five days a week or in vigorous 20 to 60 minute sessions, three days a week. Or, heck, we can even take three 10-minute jogs or bike rides a day and consider that a 30-minute workout.  Another option is to try some fun circuit routines or games that you can do while on vacation, no matter where you are at the beach, hotel room, small gym or even at home.

Keeping fitness in our lives is simple to follow if we learn from those that have used its gifts in the most beneficial and powerful ways, to live life… “It’s movement!”

A  happy and healthy to you always,

Natania