R.I.P.P.E.D. Training

R.I.P.P.E.D. Training October 27, 2012

(taken by Group Ex Instructors: Cass, Dave, Kristin and Jenn)

Resistance, Interval, Power, Plyometrics, Endurance, Diet/Nutrition

Check out what a class looks like.

100 Calories of Your Favorite Fun-Sized Halloween Treats

It's that time of year when the fun-sized candies, from Snickers to Butterfingers, seem to be just about everywhere. And no, you don't need to pass every treat by, but it's good to get a little perspective. To help you get a visual, we've rounded up 100-calorie portions of favorite Halloween candies.

Not seeing your go-to treat? Check What 100 Calories Really Look Like: Halloween Candy for more.

Original article from Fitsugar

TRX

6 THINGS TO KNOW BEFORE TRYING A CLASS

TRX stands for:

Total body  
Resistance eXercise

TRX is a full-body strength workout that utilizes a person's own body weight instead of relying on machines or dumbbells. It's been compared to a simple version of Reformer Pilates or anti-gravity yoga. It is whole-body suspension training where you use your core for all 45 minutes of the class. While TRX classes seem to lean heavier on the male side, it's just as female friendly — especially for the work it does on your abs. If you've always wondered what a class is like, here are a few things to keep in mind before giving it a shot.

 

Individual or group: TRX sessions are available individually or as group classes, either at a gym or in a private training facility. Make sure you ask before jumping into the mix, as some facilities prefer to train beginners together for their first class.

Movement on a plane: For the duration of this class your body will be suspended while moving forward, backward, or side to side. This class is made effective by its repetition of movement to tone the adjoining muscles.

Freedom: The TRX bands give you the freedom of mobility. You are able to move around differently than you would be able to on your own, creating a foundation for core stability. The workout targets all of your muscles groups, but there is a lot of emphasis placed on the core.

Flexibility: Through the class you are constantly stretching between different intervals. Clients who take TRX often report feeling more flexible and gaining an increased range in motion. The breaks in a TRX class are focused on lengthening muscles while also using the straps for actions like opening up chest.

No bulk: Like many women who start strength training, you might be concerned about bulking up. Rest assured you can put those worries aside. Using your own weight with more reps will help you to lengthen your muscles, not expand them.

No shoes, no gloves, no problem: TRX does not require you to bring any equipment or wear additional accessories. You can even do the class barefoot! 

Original article: From Fitsugar

Evening Habits for Weight Loss

When you're trying to lose weight, it can seem like there's a never-ending barrage of temptation as you go about your day. And it doesn't stop when you get home — evenings on the couch can ruin a day full of healthy choices if you're employing bad habits. So when it comes to staying on track in the evening, make sure you pay attention to these rules.

Stop after dinner: It can be easy to mindlessly snack away while you relax, so make an effort to stay aware of why you're reaching for your pantry door. If you're doing it because you're bored or out of habit, try spending more time out of the kitchen or drinking peppermint tea instead of snacking.

Choose your snack: Eating an early dinner can mean you're ravenous before bedtime, so if that's the case there's nothing wrong with having a healthy snack later in the evening. Just keep things light; make sure that you don't eat something that will disrupt your sleep or undo all your work from the day. 

Get ready for (good) sleep: Not only does getting quality sleep ensure that you have enough energy the next day for your workout, but studies have shown that people who don't get enough sleep end up eating more than those who do. Start the next day off on the right foot and you'll be more likely to make healthy decisions that are good for you and your waistline. A nightly bedtime routine, like reading a book or drinking a cup of herbal tea, can help you wind down.

* Original article: 3 Evening Habits for Weight Loss {from Fitsugar}

Spokane Marathon Relay 2012

Sunday, October 14, 2012

Start line

Instructors and members participating in the Marathon Relay

Team: Spokane Fitness Center and Team: 3 Chicks and a Hot Guy

Team 3 Chicks and a Hot Guy

Congratulations to all who participated in the event!

Stop Yo-Yo Dieting

Soothe Without Food

 "Stress eating can quickly turn into a binge: We don't register what we're munching on because the food's going down so fast," says Martin Binks, PhD, assistant consulting professor at Duke University Medical Center in Durham, North Carolina. 

Make a list of calming strategies that don't involve reaching for the cookie jar, Binks suggests. When you feel overwhelmed, consult your list and pick out something you can do in the next 10 minutes. Go for a quick walk or post a Facebook status update. Either will distract you long enough for your stress levels to come down.

Change Your Goals

 "Constant crash dieting causes your body to cling to the calories you do eat because it's not sure when it's going to get more," Rather than keep the pounds off just long enough to impress strangers on your vacation or special event, think about rewarding long-term achievements. Maybe you want to train for your first half-marathon or get in shape to hike the Grand Canyon. Setting a big new goal each time you check one off your list will keep you headed in the right direction.

Scale Back

Yes, the point of dieting is to ditch pounds, but focusing solely on calories in and calories out can make it hard to stick to your plan if you aren't seeing results. "Even if you're doing everything right, your weight can fluctuate based on the time of day or how hydrated you are," says Evelyn Tribole, RD, coauthor of Intuitive Eating. In fact, research shows that women who fixate on counting calories and restricting their food intake report more stress and have higher levels of cortisol, which is linked to overeating. "Instead of obsessing about every morsel, think about how eating right and exercising make you feel," Tribole says. "Do you have more energy? Are you able to keep up with your kids?" If you take the time to notice the positive effects of each healthy behavior -- whether it's pushing away from the table before you clean your plate or biking for 30 minutes a day -- it's easier to motivate yourself to stay on track.

Share Your Meals

Studies show that tracking what you eat every day can help you lose up to twice as much weight as people who wing it. But forget the pen and paper. Social-networking Web sites like TweetWhatYouEat.com and FoodFeed.us upgrade old-school food diaries and give you something a journal can't: a virtual support group. "It's much easier to pass up the piece of cake when you know that other people are going to hold you accountable," Fernstrom says. Plus, your online pep squad will provide you with the support you need to stay on track.

*Original article from Fitnessmagazine.com 

Routine Matters

(Original article from Runner's World) 

Simple measures will keep you calm on race day.

By Ed Eyestone

From the April 2010 issue of Runner's World

(source) 

A prerace ritual helps establish a sense of order and settles the nerves. Practicing a pre-event routine during training makes it feel more natural on race day. These simple steps can help you maximize your racing potential.

THE NIGHT BEFORE...

REVIEW YOUR PLAN Before 6 p.m., think about your race strategy and pacing, and use positive mental imagery to envision yourself running strong and finishing fast. But after six o'clock, give it a rest. Rehashing scenarios late into the night can trigger the sympathetic nervous system and make sleep more difficult.

CHECK YOUR EQUIPMENT Lay out your gear, pin the number on your singlet, and thread the timing chip onto your shoe.

FUEL UP Eat a typical-size dinner complete with complex carbohydrates to top off your glycogen stores and activate the sleep centers of the brain. Although carbo-loading isn't necessary for races under an hour, carbohydrates digest easily and tend to serve as comfort foods. Eat slowly and avoid gorging yourself.

SET MULTIPLE ALARMS If I don't set at least two alarms, I wake up every couple of hours afraid that I've overslept. Don't depend solely on hotel wake-up calls—they're notoriously unreliable.


KEEP YOUR NORMAL BEDTIME If you knock off and hit the sack too early, you may end up staring at the ceiling and inviting more stress when you don't immediately pass out. That stress can further delay sleep.


ON RACE MORNING...

TAKE A HOT SHOWER A shower helps wake you up for an early start time, and passively warms your muscles, improving flexibility.


EAT LIGHT After eight hours of sleep, your blood sugar is low. Two hours before your race, eat a breakfast that will take the edge off your hunger without leaving you bloated.


STAY LOOSE, THINK POSITIVE As I wait for the start, I keep my muscles loose by shaking out my arms and legs. I review my race plan, remember all the awesome, consistent training I've logged, and wait for the gun.

(source)

The Perfect Warmup

Do just enough to get ready for any race distance


JOG SLOWLY For 15 minutes, jog at a pace that is three minutes slower than race pace.

STRETCH LIGHTLY Complete the same stretching routine you do prior to track or

tempo workouts.


JOG FASTER Run for five to 10 minutes at a pace that is within one minute of race pace.

ADD STRIDES Run several strides at a pace slightly faster than your expected start pace.



Too Little Sleep?

 (source)

When you don't sleep well, the next day can feel like a big struggle. Luckily, some sleeping issues can be easily remedied by changing your old ways and welcoming brand-new bedtime rituals. For better sleep, creating a nighttime routine can promote a restful night that's hopefully full of sweet dreams.

Turn off the tech: Right now, unwinding at night may mean hanging out on your computer or turning on the tube for a few hours. But looking at screens late into the night can mess with your internal clock. Make a conscious effort to turn off all electronics at least 20 minutes before bedtime for more sound sleep.

Play soothing sounds: Loud music blaring isn't your best bet for bedtime, but certain softer sounds can help lull you into a tranquil mood. A guided meditation can provide some welcome restful assistance at bedtime, or try to listen to calming tunes before climbing into bed.

Stretch it out: Yoga your way into bed! Create a new nighttime ritual with calming poses like Extended Puppy and Butterfly. Intense exercise before bed can interfere with your sleep cycle, but some light stretching can really relax your body and mind before you hit the hay.

Read a "real" book: We've all become accustomed to reading on tablets, but turning the pages of a good old-fashioned book or a text-only ereader can help get you the sleep you deserve. Turning off all tech in your bedroom helps with sleep, and (unfortunately) iPads are no exception to the rule.

No more nightcaps: Booze before bed may sound like a dreamy ritual, but it's actually hindering the quality of your sleep. Lay off the alcohol, and brew a mug of Sleepytime tea. You'll wake up feeling far fresher, and ready to embrace the day.

(source)

Motivation