| From the Trainers... |
 Using a Run / Walk Strategy to Train and Race Your Bluegrass 10KBy Gary Ditsch
The Bluegrass 10k is coming up in less than a month, which means there are hundreds of local runners thinking about how to get in shape to finish this great 4th of July event. It also means that I am getting emails and phone calls from desperate individuals worried that they will not be ready to finish the 6.2 mile distance. I have a couple reactions to these inquiries of desperation:
1. Change your expectations. If you are just starting to train today, then maybe you can understand that setting personal bests or beating your habitually running co-worker just might not happen.
2. Remember what thoughts you are having today and next year, plan ahead to make sure you give yourself plenty of time to work up to a personal best.
With those parental commentaries aside, I do think that I can help most people prep for a race in the final weeks. I have a key to success that many "runners" are afraid to try or admit they might benefit from - using a run / walk strategy.
You want to know a little secret? Every runner I've ever worked with has benefited in one way or another from developing a run / walk strategy that is tailored to their ability and goals. I also know that there are literally thousands of runners out there searching for answers on running "injury free" or "stronger" and find that run / walking an event works for them.
Continued at our fitness blog
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Fitness Plus
324 N. Ashland Avenue
Lexington, KY 40502
859.269.9280
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Greetings!
 Wow, it turned into summer quickly! It seems like just yesterday we were wishing for a hot, sunny day so we could get outside and escape the never ending winter grey of KY; now we may be wishing for the crisp air once again. I hate how quickly we get into the long, hot miserable days of summer; it really makes our outdoor exercise season short for many people who can not tolerate extreme temperatures. At least we are blessed with very long days in the summer. With the sun rising before 6 and setting close to 9, you have several hours of non-peak heat to get your outdoor cardiovascular exercise in. If you have never been a morning exerciser, summer is a great time to try it. The light mornings make it easier to get up and there are lots of other people outside to keep you company. If you can start this habit in the summer, it may stick with you through the cold winter months. Remember, a complete exercise routine includes 3 to 4 days of steady state cardiovascular activity, like walking or cycling, as well as 2 days a week of strength training. Don't just rely on your weight training in the gym; do your cardio. If you need a challenge, try doing the Bluegrass 10,000 this year. Trainer, Gary Ditsch wrote a nice piece on training for it in the "Trainer Tip" column this month. Remember, we are not just a gym; we are your health professionals. For everyday health tips, don't forget to check out Fitness Plus on Twitter and Facebook, as well as the Fitness Plus blog.
Sheila
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What's Happening at Fitness Plus
Well, we all kind of knew it would happen, but we did get the official word: new mother and trainer, Jessica Ray, will not be returning to training, but staying home with her beautiful twin girls. We wish her the very best and will miss her in the gym. Jessica may offer some of her professional services in the future, through seminars, online training, etc. We will keep you posted. She appreciates all the kind wishes and visits everyone has given her and the girls. Zumba has ended for the summer, but we would like to know if you are interested in having any other classes. We have offers for both a pilates class as well as a "boot camp" style class. We will try to put these together, if there is enough interest.\ Fitness Plus clients now receive 10% off on products from the store called Complete Nutrition. For those of you who use or would like to know more about supplements, the staff at Complete Nutrition is very knowledgeable. They are located at 2300 Sir Barton Way, Suite 155 and their phone number is (859) 263-8637. Just tell them you are a client of Fitness Plus or show them your trainer's business card to receive the discount.
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 Tip #1: Hidden Sugar in Foods:
Everyday Health Our nation's sweet obsession has become a hot topic in the news. A recent New York Times magazine article questioned whether sugar is the primary reason behind the rising rates of obesity and diabetes, as well as chronic diseases like heart disease and hypertension. Yet not all sugar should be villainized... Read More at everydayhealth.com |
"Tip #2: Using music to boost your workout routine"
Sparkpeople.Com
 SparkPeople advertisers help keep the site free! Learn more "My uptown girl! You know I'm in love with an uptown girl!" As these lyrics pump through your headphones, it's easy to forget that while Billy Joel sings to you, you're actually running on the treadmill. This is the power of music during a workout. While Billy's girl is looking for a "downtown man," you're busy burning calories as the minutes just fly by... Read More from SparkPeople.Com >>
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| Spotlight on Clients | |
Congratulations to all our parents who graduated children this year; at every level. We had several high school graduations (Tucker Bulleit, Annie Marcum, Adam Suhl) and a Centre graduation (Thomas Richards).
We would also like to recognize trainer Katie Dennison's client, Aristotle McDonald. Ari came back from school and worked very hard with Katie until he had to go to work in North Carolina. He wrote about is how success story, which we have posted on our blog.
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