Fitness Together - Boston Back Bay

6 Tips to Stay Motivated

Wed, 16 May 2012 16:24:00 -0500

Committed to running your first half or full marathon, but having difficulty staying motivated? Consider these six helpful hints.

1. Find a running partner or group. Knowing others are relying on you to show up for a training session can be a great motivator. This is especially helpful for your weekly long run. Finding a running group dedicated to raising funds for certain causes is another option to consider. Becoming involved in a cause larger than your training could add the motivation you need.

More: How to Find the Right Marathon Training Group

2. Publicize your training. The more you share your training efforts and goals, the more likely you'll be to stick to your plan. Start sharing with those closest to you such as family members or close friends.

3. Make finishing the race your goal. Focus your efforts on completing the full distance and worry less about your pace in your first race. If running is the right fit for you, you'll finish the race hungry for the next race and a new PR.

More: 14 Tips to Reach Your Race Goal

4. Find something that makes training enjoyable. Maybe it's hitting the gym early in the morning or admiring nature while running outdoors, or listening to your favorite music—combine your interests with running to keep your commitment level high.

5. Keep a log. Your log doesn't have to be detailed, just jot down the distance and how you felt. If motivated to record more, consider additional details such as time, location, and other specific details. Periodically reviewing your entries is a good reminder of the hard work you have already invested in your training.

6. Find a simple training plan. Make sure the training plan specifics meet your needs and fit your schedule. Books and the Intranet contain a plethora of plans. Whichever plan you choose, remember to keep your first race goal to completing the race.

By using the hints above, you can help ensure your motivation level stays high during your training. Good luck!

5 Best Carbs for Athletes

Fri, 04 May 2012 12:24:00 -0500

Carbohydrates yield the quickest energy production in the body. However, choosing the best food sources can be a challenge. Athletes need to consume more carbs than the average person to properly fuel and recover.

In addition, active individuals look for foods that help promote overall health and well-being, to keep them feeling good enough to enjoy their sport. When it comes to comparing foods, it’s important to look at the total nutrient composition. For example:

What does this food have to offer?
What does it contain besides its carbohydrate content?

Here is a list of minimally or unprocessed foods that you are able to find in the perimeter of your local grocery store:

1. Sweet Potatoes

The bright orange color of these root vegetables is a visual cue that they are an abundant source of the high-powered antioxidant, vitamin A. They also are a great source of potassium to help soothe sore muscles and maintain the right amount of fluids in the body. One cup provides 27g of carbs, 4g of which are fiber.

2. Oats

This breakfast staple has been promoted as a “heart-healthy” food due to its high soluble fiber and low saturated fat content, both of which have been shown to reduce LDL (bad) cholesterol and total cholesterol levels.

Besides keeping your ticker kicking, the magnesium found in oats helps to maintain nerve and muscle function and is involved in over 300 metabolic reactions in the body. One 1/2 cup of dry oats provides 27g of carbs.

3. Wild Rice

Going a little wild on your rice gives you an edge over the commonly hyped brown rice. Wild rice has the added bang for your calorie buck by providing 6g of protein and double the amount of fiber (3g) for 35 less calories than brown rice per 1 cup serving.

4. Banana

This finger-shaped fruit is widely recognized as a source of potassium. While this is true, bananas are also a source of vitamin C and support your immune system. They also contain prebiotics and help maintain healthy bacteria in your gut. Prebiotics help improve the absorption of other nutrients (i.e. calcium) for added bone health benefits.

5. Chickpeas

The legume that is used to make hummus is often forgotten as a quality source of carbohydrates. Chickpeas not only provide a generous 22g of carbs in one ½ cup, but also a whopping 6g of fiber and 7g of protein. Fiber helps to keep you feeling full, maintains steady blood sugar levels, and may reduce the risk of cardiovascular diseases.

5 Running Tips for Spring

Wed, 11 Apr 2012 06:20:00 -0500

Now that the weather is getting warmer and there are more daylight hours, many runners are coming out of hibernation. If you took a few months off from running during the winter and are getting ready to pick up the miles, there are a few things you should keep in mind before you head out the door.

Ramp up slowly.

It is easy to want to pick up training where you left off last fall, but you must be very careful about ramping up the miles too quickly. Doing too much too fast greatly increases your chances of an injury. How bummed would you be if you were sidelined even longer, missing out on the great running weather? The general rule about increasing mileage is that you should increase by no more than 10-percent each week. For example, if you run 10 miles during your first week back, run no more than 11 miles the following week. If you are injury-prone or are currently recovering from an injury, you should stick to a 5-percent increase week-over-week. This may be tedious and hard to do, but it will help ensure that you stay injury-free.

Take inventory.

After taking a few months off from running, it is easy to forget how old or worn your running gear is, particular shoes. When was the last time you replaced your running shoes? If the answer is "I don’t know," you are probably ready for new ones. You should replace your running shoes every 300 to 500 miles, depending on your size, weight, gait, and shoe type. Keeping a running log is great, not only for tracking your progress and runs, but also for keeping track of shoe mileage. In your running log, make a note of the date you started wearing a new pair of shoes, then keep track of your weekly running mileage. You’ll then be able to easily calculate when you’ve run 300 to 500 miles in those shoes.

Set a goal.

Whether you’ve been running for years or are brand new to running, setting goals can be very beneficial. Working toward a goal allows you to feel like you are accomplishing something and gives you a purpose for getting in those miles. Whatever your goal is, it should be challenging, yet achievable. If you are brand new to running, maybe your goal is to finish a 5K, or to be able to run for 20 minutes without stopping. Perhaps you want to get faster, stronger, or lose weight. Whatever your goal, set a realistic timeline to meet it and celebrate in a healthy way when you accomplish it. Treat yourself to some new running music, give yourself a pedicure, or buy yourself a new pair of running shorts.

Be prepared for the weather.

In many parts of the country, spring weather is very unpredictable. Be prepared for any kind of weather. Make sure you have gear for cold mornings, such as long pants, gloves, or a wool cap, as well as clothes for warm weather, like shorts and a T-shirt. Also make sure you have a good water-resistant jacket on hand if you live in an area where spring showers are likely.

Keep allergies under control.

If you have seasonal allergies and the spring weather makes you sneezy and itchy, consider joining a local gym or investing in a treadmill until your allergies subside. If running outside makes your allergies flare up, you are probably far less likely to go for a run. If you can stay indoors to run, however, you won’t miss out on your training and you can keep your allergies under control.

New Owner at Back Bay Fitness Together

Wed, 04 Apr 2012 08:26:00 -0500

1. It will be a beautiful sunny day, with a high near 64 and a light breeze. The night will be mostly clear with a low around 39.

2. Fitness Together on 36 Newbury Street has a new owner. Nathan Partridge said he plans to take an active management role, and one of his first steps is to incorporate new programs. The gym provides clients with a personal trainer, private studio, and personalized workout program.

3. The Boston City Council holds its regular meeting today at noon. View the agenda.

4. So the Otherside Cafe is closing. The popular restaurant tweeted yesterday that it has 26 days, and is looking for a new location. If it reopens, it may not have the same night.

5. Were do you go to do your taxes? Vote now for the best accounting firm in Back Bay as part of our weekly Readers' Choice poll.

The Hip Exercise You Should Do Every Day

Fri, 30 Mar 2012 10:57:00 -0500

It’s not just slumping that hurts your posture. Simply sitting can be harmful, too. For instance, when you sit constantly—as most of us do—the muscles on the fronts of your hips become short and tight. What's more, your glutes—or butt muscles—actually forget how to contract. The combination of tight muscles on the front of your hips and weak muscles on your backside causes your pelvis to tilt forward. This pushes your lower abdomen outward, making your belly protrude—even if you don't have an ounce of fat. Worse, it also puts more stress on your lumbar spine, which can lead to lower-back pain.

But the passive-lock single-leg hip raise can help. It strengthens your glutes and teaches them how to contract again—which helps your pelvis move back into its natural alignment. Watch the video above to learn how to do the passive-lock single-leg hip raise with perfect form. Do 5 to 6 reps for each leg, holding the top position of the exercise for 3 to 5 seconds. Make this exercise a daily habit.

How to Prevent Injuries in Endurance Training

Wed, 28 Mar 2012 08:46:00 -0500

1. Rest and Recover

Include rest days in your training plan by taking a complete break from training both physically and mentally. Get off your feet, rest your mind, rest your body for the day. I recommend training no more than two weeks consecutively without resting. Novice and/or masters athletes may require "off" days more frequently. Recovery weeks, typically fewer hours spent exercising or less miles trained, should be included every third to fifth week. Recovery days, easy non-intense training, should follow hard training days.

2. Incorporate Recovery Techniques

There are a number of ways to incorporate recovery into your routine. Biofoam rollers and massage sticks help sore, achy or stiff muscles recover from exercise. Watching movies, spending time with family, reading, listening to music or socializing with friends can all be effective relaxation strategies that allow you to disassociate from physical exercise and reduce tension while developing positive mood states of happiness and calmness.

3. Sleep

Essential for physiological growth and repair, routinely physically active individuals are encouraged to aspire for eight to nine and a half hours of sleep each night. Cardiovascular performance can be compromised by up to 20 percent with sleep deprivation, which also reduces reaction time, the ability to process information and emotional stability. Naps are always icing on the cake.

4. Consume Post-Exercise Fuel

The goal of post-exercise nutrition is to restore muscle and liver glycogen stores, improve hydration, and repair muscle tissue. You should eat 15 to 30 minutes after exercise, preferably as soon as possible, when the muscles are most receptive to fuel. Muscle replenishment and tissue repair can be accelerated if you combine carbohydrates and protein together in a ratio of 4 to 1.

Weigh yourself before and after exhaustive exercise to determine how much water you lost. Stay hydrated by consuming at least 24 ounces per pound of body weight lost within six hours after exercise. Performance begins to decrease after only a two percent loss in body water. Include electrolytes to eliminate the risk of hyponatremia if engaging in activity for more than four hours.

5. Warm Up and Cool Down

A proper warmup is a key component to preparing the body for the demands of any training session or competition. Developing a pre-race warmup is unique to each individual. Performing a warmup will elevate heart rate and VO2, and increase blood flow to the connective tissue and local muscles to be trained. This in turn will raise muscle temperature and help decrease joint and muscle stiffness, therefore improving range of motion.

Warm-up periods of five to 15 minutes are recommended with the effects lasting up to 45 minutes. After 45 minutes of inactivity, re-warming may be needed. On the other side of the coin, the recovery process and preparation for the next day's training begins with a proper cool down. Low-intensity aerobic exercise, such as aquatic-based training, light jogging or cycling, are effective cooldown activities for clearing lactic acid and lessening the severity of muscle soreness.

6. Integrate Strength Training

Strength training is essential for preparing the body for the rigors of training and racing. It facilitates bone health and enhances injury resistance, including factors that contribute to overuse injuries. It can boost lactate tolerance and assist with delaying fatigue.

7. Use Proper Equipment

Correct equipment minimizes unwanted stress. A bike should fit you, not you fit the bike. Cycling posture and position is individualistic for maximizing aerodynamics, power, efficiency and comfort while minimizing injury potential and discomfort.

8. Follow the 10-Percent Rule

Increase annual training hours, or training volume, by ten percent or less. If you are training according to time, for example, and your triathlon program called for 15 hours of training this week, it's recommended training hours not exceed 16.5 hours the next week.

9. Interval Train

Proper interval training can improve VO2 and anaerobic threshold. Intervals allow your body to adapt to and eventually race at greater speeds.

10. Know That More is Always Better

Recovery allows your body to adapt to training loads. Conditioning should be specific to the event you are training for. Training volume can be defined as the combinations of how often you work out (frequency) and how long you train (duration).

Vic Brown is an associate strength and conditioning coach at Boston University and assistant coach for Boston Performance Coaching, a triathlon and endurance athlete coaching service. He can be reached at vbrown@bu.edu.

VeloNews provides top-tier European and North American cycling content. In addition to racing, Velonews.com covers in-depth bike testing, product reviews and great travel destinations for the cycling enthusiast.

Obesity Information

Wed, 28 Mar 2012 08:34:00 -0500

Obesity is defined simply as too much body fat. Your body is made up of water, fat, protein, carbohydrate and various vitamins and minerals. If you have too much fat — especially around your waist — you're at higher risk for health problems, including high blood pressure, high blood cholesterol, diabetes, heart disease and stroke.

Raises blood cholesterol and triglyceride levels.
Lowers HDL "good" cholesterol. HDL cholesterol is linked with lower heart disease and stroke risk, so reducing it tends to raise the risk.
Raises blood pressure levels.
Can induce diabetes. In some people, diabetes makes these other risk factors much worse. The danger of heart attack is especially high for these people.

Even when there are no adverse effects on the known risk factors, obesity by itself increases risk of heart disease. It also harms more than just the heart and blood vessel system. It's a major cause of gallstones and can worsen degenerative joint disease.

Obesity is mainly caused by taking in more calories than are used up in physical activity and daily life. When people eat too many calories, or too much saturated fat, trans fat and cholesterol, their blood cholesterol levels often rise. That raises their risk of heart disease.