Running in the Elements

Some runners are dedicated to their sport, no matter the weather. Those who exercise in adverse conditions with common sense are less prone to injury if they run all year long. Plus, they get to enjoy the benefits of cardiovascular conditioning, increased caloric burn, and better appreciate the outdoors. But there are risks in any sport. Runners can minimize those risks with a little bit of advance preparation. These recommendations should help keep you safe when running in the rain or snow.

Training Your Brain: A Guide to the Reasons We Run

More and more people are discovering the joy of running. But how many of us realize that there is more than a surface reason we run? We have been created physically, emotionally, and psychologically to run. In this article, we will explore the physical mind and body elements of running, the benefits of running, how to avoid obstacles, how running will help alleviate your physical pain, the stresses of everyday living, and how to prepare for your running in the future.

10 Fitness Apps to enhance your clients health

As technology evolves, it is becoming increasingly important for any business to harness the power of computers to enhance the quality of its product. For personal trainers, one attractive option is showing clients how to use there mobile phones to monitor their health and enhance their fitness when they are out of the gym. The following are 10 great apps to show your clients when they ask how to supplement workouts with there trainer:

Run/Walk Method

[ File # csp0040626, License # 2990982 ]Licensed through in accordance with the End User License Agreement ( Can Stock Photo Inc. / barsikJeff Galloway is a 1972 running Olympian who since 1974 has helped more than 300,000 runners achieve their dream of running their first marathon. Following his program of running and walking guarantees a 98 percent injury-free rate. In 1978, Jeff was asked to teach a class in beginning running to 22 deconditioned athletes. He started with the group walking, inserted running, and gradually increased the running segments over 10 weeks. Most continued to take walk breaks to the end of the class and all finished a 5K or 10K. All 22 finished the program with no injuries.

He has authored Runner’s World articles and been on several podcasts that have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the marathoners of all shapes, sizes, ages, and sex who follow the Galloway RUN-WALK-RUN™, low-mileage, three-day, suggestions to an over 98 percent success rate.

An Endurance Athlete’s Guide to Energy Supplements

Running, biking, and swimming are high-intensity activities. For the endurance athlete, there are many types of energy supplements. Athletes generally use these portable, convenient supplements every 30-50 minutes during races or events that are more than 60 minutes in length.

Energy supplements contain a combination of proteins, carbohydrates, sodium, electrolytes, potassium, caffeine, and fats to burn energy. There are two kinds of carbohydrates in energy supplements—simple carbohydrates of sucrose, glucose, and fructose and complex carbohydrates such as glucose polymers and maltodextrins.

Supplements delay muscular fatigue, raise your blood sugar, enhance performance. You may also feel a psychological boost in as quickly as five minutes after consuming energy supplements. Energy supplements can provide an athlete with energy during events that require extreme endurance.

The Rotator Cuff Conundrum

Disclaimer: Please see your doctor if you have any pain in your shoulder. This article is meant to be informative and not a form of treatment.

Snap and POP! What happened to my bicep? A young man explains he was only reaching for his whey protein on the top shelf!!! Could the snapping of his bicep tendon be prevented? The answer truly lies between his bicep brachii or his coracobrachialis; one of them just gave up! Perhaps if he incorporated stretches for his pectorals and incorporated weekly rotator cuff exercises, this may have been avoided. In truth, many people find rotator cuff exercises boring, but with a little diligence, injury is truly preventable.

Bulgarian Bag

The Bulgarian Bag (BB) is a functional movement tool invented by Ivan Ivanoff — a highly accomplished international Greco‐Roman Wrestler and coach. Although he developed the tool for wrestling it can be used by an extremely wide range of users and is probably the most versatile functional training device available. Because of the bag’s unique shape and composition, it allows loaded movement in all three planes of movement. The BB facilitates functional overload in rotational movement patterns not possible with any other training modality, along with allowing a total body conditioning workout that addresses strength, power, anaerobic endurance, cardiovascular fitness, and high levels of caloric expenditure for weight management.

Functional Core Conditioning

Because the design of the bag facilitates functional rotational movement, as well as linear movements in the sagittal and frontal planes, it provides tremendous benefits for core strength and stability.

Wood Chop + Standing High Cable Pull – a superior combination for maximal safety and efficiency

I have a stupid question for you.

Do you want to make the most of your training time? Are you interested in burning the maximal amount of calories and while stimulating increases in muscle mass, all in the shortest possible amount of time?

I am sure your answer those questions are yes.

Well, so called combination exercises fits the bill. In a combination exercise you combine (hence the word) to or more exercises in a smooth sequence.

7 Extraordinary simple, hard exercises on the floor

In the pursuit of world class strength, power, speed or endurance, we can afford to leave no potentially beneficial training method on the table. The best strength coaches and personal trainers embrace the whole spectrum of training methods from extremely simple, no equipment methods, like bodyweight exercises on the floor, to high tech measurement tools like myo test (

This article is about one of the simplest, yet most effective, new bodyweight exercises on the floor.

When I teach new personal trainers, I always say that regardless of their background and their personality, there is at
least some part of the personal training process, where their strength’s come in to play.

Tips to Encourage Workouts at Home

It has been a while since many of us made our infamous New Year’s resolutions to be a healthier individual. Some of us or our clients might be struggling with reaching these goals for a multitude of reasons. While there are a zillion excuses to not workout, there are plenty of critical reasons why we all need to make exercising a priority. With summer fast approaching, let the warmer weather be a perfect motivation to get your clients healthier while obtaining the body they desire. If you are still struggling with motivating your clients (or yourself!), below are some quick tips to make workouts happen without needing to leave the convenience of home:

1. Create a Sacred Space – Exercising is personal–it’s about you! So, push aside those storage bins in your basement or create a corner in your home where only you can exercise. This space is designated only for creating a healthier body for you!

2. Make Some Noise – Music can be a powerful motivation tool! Therefore, pump up the volume and listen to your favorite artist while you break a sweat. Let their voice motivate you, especially towards the end of your workout when your energy levels may run low.


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