Posts In: personal trainer

Tell me if this story sounds familiar: 

You strap on your shoes and head out running, but before you are even a half mile down the road your heart is jumping out of your chest and it doesn’t come down until you back off to a super-slow walk that is embarrassing.  You don’t want to look slow so you ramp the speed back up, the same thing happens, so you grind it out and chalk it up to being out of shape. 

Yes, you are out of shape but let’s train a better way than the “gut it out” method and incorporate “heart efficiency” training.  But, let’s back up a minute.

The Goal:  Develop a MONSTER!                                                     

We want 2 things to be true of your cardiovascular system:  1) it has the endurance to sustain activity over extended amount of time, and 2) it can recover quickly after bouts of more intense work, and when activity stops.  To develop this we need to train you heart to be a pumping MONSTER—every  beat delivers a surge of blood and uses the least amount of energy and effort to do this. 

Why is training your heart to operate at a lower BPM important?  Visualize bellows – that air-blowing device used to puff up the flames in your fire-place, and compare them to your heart.  Place 2 sets of bellows next to each other that are the same size and work equally well at building a flame but are operating much differently:   #1 uses strong, long puffs, delivering max air each complete cycle, and #2 uses tiny, quick, shallow puffs to do the same work. 

We want our hearts to be like #1 – a monster with strong, efficient surges.  Yes, #2 is getting  the job done, but it’s using WAY too much energy to do so, limiting how long it can work, and running the risk of breaking.  You only get so many “puffs” at that rate before something bad happens.

So let’s train to develop a MONSTER by falling out of love with mileage, and focus on BPM’s and time, using the first 4 weeks teaching your heart to LOVE operating at a lower BPM.

Here’s the assignment: 

  • Run/Jog ≤ 75% of heart rate max (HRM) =(220-Age)x.75
    • Beginners:  10-20 min, 2-3 days/week
    • Advanced:  10-15 minutes longer than normal run 1 day/week, keep other cardio routine the same
  • Week 2:  Add 10-15 min  to each workout @ same HR
  • Week 3:  Add 10-15 min to each workout @ same HR
  • Week 4:  Add 10-15 min to each workout @ same HR

WARNING:  This type of training is BORING!!!  The first time you train like this you may be shocked at how slow you are moving.  And you will look slow, it will be embarrassing, and you may think “I put my spandex on for this?!?!”  Remember, you are laying the foundation which takes time and patience…the fun will begin as you ramp things up, so deal with this, do the work, and focus on passing people later as you and your MONSTER go out to eat up the course!

Written by Mark Moreland

Owner/Personal Trainer

mar@bodyoutfitters.com

This is a FANTASTIC time of year to be outside and many of you have already answered the call of the great outdoors.  But along with the fun, exercise, and social activities comes another call…the call of your yard.  It demands attention and you have begun the seasonal wrestling match with your property.

Now, I’m not an expert on landscaping or home repair and will gladly defer to other, more knowledgeable heads and greener thumbs on that topic.   But I know the human body really well, especially when it’s working hard, and yard work can easily be considered a rigorous workout.  Like any workout, it can improve your condition when done properly, or set you back if you over-do-it.  So pay attention to your body and use these tips to care for yourself while laboring in your yard this season.

  1. Hydrate.  Your body needs water all the time and not just when you are sweating.  Make sure to pump in the water to meet your work demands.  Avoid carbonated beverages, and hyper amounts of caffeine, salt, and alcohol as these choices steal water away from your body creating a laundry-list of problems.  (stay tuned for an article entirely dedicated to hydration)
  2. Dress for the temperature.    Protect yourself from overheating with clothing that is lite in weight, lite in color, and which can hold some water.  Wicking fabric seems like a good idea, but good ol’ fashion cotton holds water (sweat) against your skin which keeps you cooler.
  3. Caution:  Heavy lifting. Rule 1:  Assess the load and know your limits.  If you think you can lift it safely, then get into a safe body position with your feet wide, chest up, and lift with your legs.   Rule 2:  Ask for help.  Don’t be a hero.  If you think it’s too heavy get a friend to assist and save your body.  The primary injuries I see this time of year are lower back and knees, and most of them are due to heavy lifting and could have been prevented by calling a buddy. Rule 3:  Breathe!  Avoid holding your breath whenever you are lifting, which can cause a quick, dangerous rise in blood pressure.  As you prepare to lift, tighten your tummy, then breathe out in a controlled manner as you lift.  Don’t blow it all out in one “whoooosh”, but instead, release your air in “puffs” of breath or with one steady exhale.  Encourage your lifting buddy to breathe too.
  4. Repetitive motion.  Don’t be fooled by lite loads.  Unlike their bigger sibling, lite repetitive loads might not injure you right away but can leave you sore and slow-moving for several days.  Take breaks often and change the motion if you can by switching hands or your stance to spread out the work to “fresh” body parts.
  5. Static positions.  Don’t stay in one position for too long, especially awkward positions like being down on your knees in a flower bed.   Movement promotes circulation (good stuff in, bad stuff out) and static positions restrict blood flow causing you to feel stiff.  Take breaks, change positions, and or change the motion to encourage circulation for muscle and joint health.

This is a great time to labor outside.  Not too hot, not too cold, not too humid…yet.  Whether you enjoy doing all the work yourself or just like to dabble, you will find yourself performing more exterior work so enjoy the extra exercise but make sure to care for yourself. 

Written by: Mark Moreland

Owner/Personal Trainer

mark@bodyoutfitters.com

Smell that Spring air?  Getting that urge to fire up your exercise again?  Me too!  Yup, it’s about that time when the weather transitions out of the doldrums of winter and sparks the desire to get outside and get active.  As your activity increased, your body will begin to talk to you and give you important information about how it is responding.  So listen to your body, train with your brain, and heed the messages it is sending you to maximize your effort and stay safe.  Pay special attention to these two messages.

Signal 1:  Ouch!

Probably the most educational message your body will send you, “Ouch!” should never be ignored since doing so can lead to chronic or even permanent damage.  Explore “ouch” as soon as it happens.

  • If “ouch” is immediate and during exercise, then STOP, and resume at a much lower intensity to see if comes on again. If so, then stop and find another exercise or quit for the day.  It’s better to stop now and collect some info than push through and make it your last workout for a while.
  • If “ouch” comes on slowly with exercise and subsides when exercise ceases, and is a “burning” sensation within the muscles, then this is normal and indicates your body is out of its comfort zone and working hard. This kind of “ouch” is constructive, but monitor its intensity level – especially if you are just getting back into exercise.
  • If “ouch” shows up in the next day or two after exercise as mild soreness and/or stiffness in the muscles and joints, then be encouraged. Your body is telling you that your activity was challenging and it’s healing nicely.  Compliment your hard work with rest and recovery resources such as light exercise to loosen up, good hydration to replenish body fluids, and quality protein and veggies for joint and muscle repair and improvement.  Nice work!

Signal 2:  Yay!

This signal is the reason we exercise in the first place.  “Yay!” usually shows up at the beginning of a workout as you get going,  but then disappears in the middle during the tough parts when things aren’t so fun but the work is getting done.  Then, “yay” reappears at the end when your work is done, and is attached to the satisfaction of hard work accomplished, and lingers in the form of improved physical condition.  Booyah! Let’s do it again!

So strap on your fitness shoes, opt for those shorter sleeves, and get your body moving this spring, but make sure to train smart and listen to your body signals.  Balance your desire to be active with sensibility and wisdom to stay safe, improve your condition, and keep moving forward with no set-backs.  Enjoy your spring!

Intermittent fasting (IF) isn’t classified as a diet. It is considered a pattern of eating. With IF, you schedule your meals so that you get the most out of them. Unlike a diet, it doesn’t restrict what you eat but instead when you are eating them. IF works by tapping into your fat stores while in a fasting state. Your body enters into a fasting state, on average, 8-12 hours after your last meal. While in this fasting state, bodies take the nutrients that are stored as fat and break them down into sugar.

Typically IF is done by eating in an 8-hour time span, then being in a fasted state for 16 hours. It doesn’t matter when you schedule this time span into your day. If you start eating at noon, you will end at 8 pm. If you eat at 8 am you finish at 4 pm. The start time isn’t important as long as you stay in the 8-hour time frame.

If you choose to workout while you are in your “fasting” state, you should listen to what your body is telling you. You can be susceptible to lightheadedness or dizziness. I have been doing IF for nine years and I have found it’s best to schedule my own workouts after I have my first meal. If that is not possible with your schedule you can eat something light 30 minutes before a workout so you have something in your system to combat side effects.

I have exercised while in the fasting state, and while normally I have no issues, there have been times I have felt dizzy or light-headed while doing very high-intensity workouts. If that happens, I make sure to stop the workout and eat something or drink something to help get my blood sugar back up.

There are three kinds of IF : Daily, Weekly, and Alternating Days.

Daily- You fast every day during the week, staying consistent.

Weekly- This is an excellent way to start off; you only fast one time during the week. It doesn’t matter what day, and on all the other days you maintain a regular eating pattern.

Alternating days- You fast every other day. On off days you eat on a regular schedule.

Written by
Adam Woods
Personal Trainer
adam@bodyoutfitters.com

Experiment with timing and find a schedule that works best for you. Your body will tell you what you need, so listen to it.  Then watch the results! IF can be a great way to lose weight or maintain weight.

As with any nutrition plan you should consult your doctor before beginning.

As we approach the end of this time in quarantine from the spread of the Covid-19 virus, it’s very easy to look back and think what an inconvenient time that was for us. Stuck in our homes, not seeing friends, not going out, and watching Moana for the 3rd time in one day because that’s all your 2.5year and 18month old will watch(just me?). We just want things to be back to normal and we want our livelihood to be restored as soon as possible

With that, I personally can say that there have been events from this time that have proven to be helpful to my personal health. Time away from the everyday grind has allowed me to reset, restore, and give convictions towards my mental and emotional health moving forward. Below I have 3 things that this time has allowed me to focus on while being at home, and I will continue to apply as life returns to normal:

Take time to do something you enjoy. Mental health – This is an easy one for all of us. We tend to move towards activities that fill our tank and give us energy and restore us mentally. During this time, taking walks in my neighborhood while listening to podcasts have done just that for me. I took 30 minutes to myself to think about something else other than work or other daily tasks. Topics included sports talk radio, educational talks, or something about my hobbies proved to be a great way to reset my mind.

Application: find an activity that gives you more energy, and provides you an opportunity to disconnect from your daily work and activities.

Connect with your family/spouse Emotional health -One activity my wife and I did while at home was spend time watching a Netflix TV series; we watched all 7 seasons of ‘Mad Men’. This show has a simple story line, but especially well known for its focus on character development. This provided us an easy route to talk and connect. We naturally discussed the plot, characters from the story and how we connected to them personally, and naturally asked questions to each other to further understand. This led us to better understand each other, and also understand ourselves and our own tendencies.

Application: find a simple activity that brings you and spouse together. Anything that can get you to talk and connect. See how it impacts not only your relationship, but how you feel both mentally and emotionally.

Get a coach! Physical health – Before the lockdown forced us all to stay in our homes, I was able to secure some workout equipment for my home. My coach(yes, even personal trainers get coaches), was able to make a regiment that kept me on the right path for my goals, despite not having access to the majority of the equipment I am used to. This secured my thoughts that I always plan to have a coach that can focus on me and my goals, even during hard times like the one we have experienced.

Application: Now more than ever, we need to be proactive towards addressing our physical health. Find a coach that can not only write you workouts, but also coach you and keep you accountable towards your physical goals!

Written by
Landon Whitaker
Personal Trainer
landon@bodyoutfitters.com

It can be easy to get down and look back on the negative of our time in quarantine. I hope this helps you find some positive moments to look back on and capture for your lifestyle moving forward.

It’s no surprise that our society is finding it harder and harder to get a healthy amount of physical activity in our lives. Sometimes even exercising three times per week isn’t enough to counteract the other ten hours per day that we spend sitting down at work, in the car, on the couch, etc.  Have you heard that sitting is the new smoking?

Every year I make a list with my family of the active-ities that we’d like to do that year.  When we do them, we cross them off the list until we’ve done them all. These lists are always perfect for when we “get bored” or “can’t think of anything to do.”  Here are just a few ideas for activities in and around Carmel, Zionsville, and Indianapolis that you can use for yourself, add to or take away from, then pin on the refrigerator to ensure that you and your family have an active summer:

Carmel:

Cool Creek in Carmel
  • Hike or bike on the Monon
  • Visit the Coxhall Gardens
  • Hangout at Flowing Well Park
  • Explore Cool Creek Park
  • Bike on the Carmel Access Bikeway paths
  • Throw a ball or frisbee in Central Park

Zionsville

Hill at Mulberry Fields in Zionsville
  • Walk or bike the Rail Trail
  • Hike through Starkey Park or Turkey Foot Nature Park
  • Run/Walk the hill at Mulberry Fields or Elm Street Green
  • Utilize the fitness trail at Creekside Nature Park
  • Take advantage of the space at Jennings field for throwing a frisbee or playing a game of flag football.
  • Pull together a game of kickball or Home Run Derby at Lion’s Park

Indianapolis:

Indianapolis Canal
  • Canoe/kayak/paddleboat on the canal downtown
  • Hike at Fort Benjamin Harrison State Park
  • Walk around White River State Park
  • Throw a ball or frisbee in Military Park
  • Walk the Indianapolis Cultural Trail
  • Fishing/hiking/swimming at Eagle Creek Park
  • Go for a run on the Central Canal Towpath
Written by
Rollen Dice
Personal Trainer
rollen@bodyoutfitters.com

These lists are only a small number of things to do around the area, and it only took me ten minutes of brainstorming to come up with these ideas.  Take some, leave some, but make your list your own and have some fun in 2020! Send this to anyone you know that may need some summer activity in their life!

It’s not secret that tracking what you eat on a daily basis is the best and quickest way to achieve the body you want.  People do it to lose weight and people do it to build muscle.  The concept of tracking to lose weight can be fairly simple, calories in through food & drink < calories burned through daily activity.   While this method is easier said than done, it is effective to help lose weight.  But what if you don’t want to JUST lose weight.  What if you want to achieve your ideal weight AND be as strong and muscular as possible (like Pat)? This is where tracking your macronutrients proves beneficial. 

What are Macronutrients?  Macros are simply carbs, protein, and fat. Your body needs carbs for energy, it uses calories from fat to optimize hormone function, and protein is a building molecule for muscles, tissues, etc. In a perfect world, your body would get an optimal dose of each in your daily diet. 

Think of it like this:  You own a cadillac, and cadillacs take premium fuel.  Sure, you could go to the gas pump and put in regular unleaded gasoline (I do not recommend this) and sure you could still drive your car and it would still take you places and sure, it would live on (trust me I had one).  Counting calories is like unleaded gasoline in a cadillac, it works.  But your cadillac is your baby, why would you want to put unleaded gas in your baby? You know it runs best on premium gas. Sure it’s a little more expensive and it takes more effort to afford premium but your car functions better, it will last longer, and it will take you to more places. You only get one cadillac right?  You might as well put that premium fuel in the tank.

Tracking your macros is like putting in the extra effort to add premium fuel to your cadillac.  If done correctly, tracking your macros can help you get to your ideal/goal weight with the best body composition possible i.e. with as much muscle and as little fat as possible. It will also get you there with as much energy as possible and with as few hunger pains as possible (not the same as a craving). Oh and once you get the hang of macro tracking you will get to eat more food than if you only counted calories.  When you put it like that, premium gas seems worth it, huh?

There are several macronutrient calculators on the internet that are free to use.  My favorite is the macro calculator found on healthyeater.com.  This calculator offers many different ratios of macros to choose from, depending on your specific goals. 

Written by Rollen Dice
Personal Trainer
rollen@bodyoutfitters.com

Please reach out to me or your Body Outfitters trainer if you need help choosing ratios that are right for your goals and forward this article to anyone you know that could benefit from tracking their macros! 

If you don’t have a trainer and would like to learn more about designing your personal nutrition plan, about personal training, or to get started on a fitness plan that will reach your goals, reach out to me today.

It’s not a mystery that exercise is important when it comes to sports performance. Strength training directly correlates with the progression of most athletic abilities. Correct programming can lead to improvements in strength, speed, and size, among other attributes. Youth athletes are in a great position to make drastic changes in their performance. In high school specifically, athletes are in a constant state of growth. Biologically, they are undergoing many changes, most for the better in terms of physical capabilities. This is the perfect time to push the pedal to become bigger, faster, and stronger.

  Although most high school sports programs offer in-season and offseason training, they are often limited by state laws on the frequency of said training. The majority of athletes participate in required training, but are not as inclined to work towards improvement outside of that. The perfect way to gain an edge over other athletes is to put in extra time and effort. Not only will they perform better in their respective sport, they will also be preparing their body for the next level. If youth athletes are interested in playing their sport at a college level, advanced strength training is the way to go.

Freshman Year

As a personal testimony to the effect that strength training has on sports performance, I want to tell my story. As a freshman in high school, with only two years of experience in football, my performance was lackluster. To add to that, I weighed a whopping 130 pounds. I had never engaged in any weight lifting, so my team’s training regimen was my first exposure to it. The first year I did the minimum in terms of training. As a sophomore I decided to work harder in the offseason. I trained with the team, and worked on my own outside of that. I did this all through high school, and it paid huge dividends. I transformed into a key player on my team over the final three years of my career. By the time I was set to graduate, I had gained 60 pounds since freshman year, weighing in at 190 pounds. I was much more athletic, and my strength gave an edge over my opponents in game.

Senior Year

I was not able to work with a professional, but I can only imagine how much more I would have progressed had I done so. When looking to train outside of the school system, working with a professional should be the route taken. Training with someone that programs specifically for each person they work with, is ideal for efficient progression. They learn the ins and outs of each person, and adjust their programming to break through any plateaus the client may face. 

Written by
Tyler Gustafson
Personal Trainer
tyler@bodyoutfitters.com

If you would like to talk more about strength training for youths, reach out to me.

I offer a variety of training options including one-on-one coaching, small groups, and virtual training. I would be happy to help you find the right fit for your student’s needs.

Simple Drills, 10 Minutes, Every Day. 

Some days, we are just too busy to get everything done. Maybe, we just don’t feel like doing a full workout. Or, we want something extra to do on our off days. One thing is for certain, we can dedicate 10 minutes to anything, regardless of schedule or preference. 

Below is a list of drills that can be done in a short amount of time. Each list covers a different aspect of fitness. They don’t require any equipment and can be easily modified based on strength and confidence level. 

Here’s the rules:

  1. Set a timer for 10 minutes. When the time is up, you’re done!
  2. Keep Moving, transition quickly between exercises
  3. Keep your rest little, only to catch your breath (it’s only 10 minutes)
  • Cardio: Fast Walk
    1. This is easy. Find a path or a sidewalk near your house. Put on some motivating music. Hit the trail hard until time is up.
      1. Pro Tip: Put a Hip Circle or Mini Band around your legs by your knees. This will challenge your glutes more while you walk!
  • Core: Plank/Bear Crawl/Carry
    1. 30 second Plank
    2. 10 Yard Bear Crawl. Video demo HERE
    3. 1 minute of Carry
      1. Pick Up a heavy backpack, hug it, and walk. 
    4. Repeat until time is up. 
  • Strength: Push Up/Row/Lunge
    1. 10 Push ups.
      1. can be modified doing elevated or on your knees. 
    2. 15 Bodyweight Rows- Demo HERE
    3. 20 Walking Lunges(10/leg)
    4. Repeat until time is up
  • Mobility: Total Body
    1. 1 Minute Deep Squat Hold- Demo HERE
      1. Use a furniture piece if needed
    2. 1 Minute/side Hip Flexor Stretch- Demo HERE
    3. 1 Minute Thoracic Prayer Mobility- Demo HERE
    4. Repeat for 2 Round
    5. Finish- 2 Minutes Feet Up, Belly Breathing- Demo HERE
Written by
Landon Whitaker
Personal Trainer
landon@bodyoutfitters.com

If you want to talk more about fitness, Personal Training or Virtual Training reach out today! I offer a variety of options and can discuss the best way to meet your goals and budget.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

It’s no joke that having a balanced fitness regime can be complicated.  Most of us know how to perform cardiovascular exercise and/or execute a strength training program to some degree. What is often overlooked is flexibility.  Flexibility training, mobility work, stretching, etc.  

Why should you stretch?
Our muscles are responsible for our ability to remain upright. Without them, our skeleton would collapse to the ground.  When we talk about “perfect posture”, what we are really talking about is an optimal length-tension relationship between opposing muscles in our body. This relationship is important for muscles of the trunk that are responsible for a tall, upright spine as well as for our extremities so that we are able to move our arms and legs through a full range of motion.  If these relationships become imbalanced, we are at higher risk for strains and joint damage. Imbalances in these relationships ALWAYS lead to chronic pain if uncared for.

Strength training alters the length-tension relationship of muscles in our body. 

When should you stretch?
There are two types of stretching that most people are familiar with, dynamic stretching and static stretching.  Each has its place in a well-rounded fitness routine.  

Dynamic Stretching:  active movements that take a joint through its full range of motion. This type of stretching should be completed prior to a workout and performed with specificity, mimicking movements that will be completed later in the workout.  Dynamic stretches should be performed on areas that are deemed “tight” to help optimize the length-tension relationship between muscles before they take on loaded movements. 

For example, perform stationary high kicks as a way to dynamically stretch the hamstrings through a full range of motion before performing heavy barbell squats later in a workout, a movement that requires a significant range of motion in the hamstrings. 

Static Stretching: movements that extend a muscle to its end range of motion and are held for up to 30 seconds. The focus of static stretching should be to relax the stretched muscle as much as possible when holding the extended position. This type of stretching is good for increasing overall range of motion in targeted muscles/joints and is optimally done post-workout.  At the end of a strength training bout, the muscles that were trained will return to their resting state in a shortened or tightened position which is a suboptimal length-tension relationship. Static stretching helps the worked muscles return to a resting state with a more favorable length-tension relationship. 

For example:  After doing a heavy bench press workout it is optimal to stretch the chest muscles so that they return to a resting state with a favorable length-tension relationship.  Have you ever heard jokes that very large and muscular men can’t scratch their backs?  This is in part because of tight, shortened chest muscles, and weak lengthened back muscles.  The length-tension relationship is suboptimal.

Written by
Rollen Dice
Personal Trainer
rollen@bodyoutfitters.com

Send this article to everyone you know that could use some more stretching in their life!

If you would like to talk more about stretching, fitness, or to learn about virtual training opportunities, reach out to me today.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.