Making progress towards your goal is more than simply adding more weight, more resistance, or more repetitions to the exercises you started with. Another common mistake we see people make is doing the same exercises in the same order every time they go to the gym. You can only increase the amount of weight, increase the number of repetitions, or increase the resistance until a point when your body reaches a plateau or fully adapts to that particular workout.
Goal setting is critical to achieve the fitness results you desire. Not having a goal would be like studying for a test without knowing what material you will be tested on. Setting a goal sets a course for progression and keeps you accountable. We believe in setting fitness-oriented goals that are measurable and have a deadline.
If you are anything like me, staying on track to achieving your fitness goals, whether it is weight loss or having that perfect "beach bod" for summer, can be quite the ongoing feat. At this point, I have lost track of the number of times I have started an exercise program or routine in an attempt to finally achieve my goal of looking and feeling fit. Inevitably at some point during the program or routine, I stopped exercising, and every time it was because my routine was interrupted— either because I allowed myself to interrupt my own routine due to a tapering of motivation or because I had an obligation during the time I usually exercised. And off the bandwagon I would fall.
It wasn't until I had to fortune to start working at OnTrack that I was able to find my exercise groove.
Did you know that the average weight gain for each American just between Thanksgiving and Christmas is 7-10 pounds? There is no doubt that this can be attributed to the fact that the average Thanksgiving Dinner contains 3,000 to 4,000 calories and over 200 grams of fat and that the traditional Egg Nog holiday staple has about 350 calories, almost 20 grams of fat, and over 20 grams of sugar in just one 8-ounce glass.
Now is the time to determine what it is about the season that makes it so special to you and your family. Become conscious of what are the most important parts of the season, and let them shine when they happen!
Over the years the philosophy and science regarding stretching has changed dramatically. First, experts said to stretch before exercise; and when you stretch, you should “bounce” or perform a ballistic stretch. Then, they found that ballistic stretching caused injuries to cold muscles, so they decided that it was still important to stretch before exercise– but, stretches should be static, so no bouncing.
I recently came across a useful article for people of all athletic capacities to help identify true and realistic goals. After reading this article, I myself took a fresh look at my training style with my clients and with the development of the plan that I personally follow.
I recently read an article posted by a company that sells diet and supplement shakes as well as a training system that is largely based on weight lifting to help people lose weight and achieve a “better looking physique”. The article claimed that “not all exercise will be effective at changing your body to make you look like a fit person.” It claims that the only way to achieve “looking fit” is to do lots of weight training with simple movements repeated again and again.
I was introduced to OnTrack coaching and physical therapy after having two years of chronic hip pain and life-long foot problems that at least six podiatrists were unable to resolve. I doubted myself, my running capabilities, and whether I would ever enjoy a pain-free life more and more with each failed attempt to resolve the pain.
One of the things I am noticing with my nutrition clients is that most people are not within a healthy pH balance. The goal of consuming acid and alkaline foods is to stabilize the body’s pH level. Everything you eat is classified as acidic, alkaline, or neutral. This classification is not based on the food itself, but rather, on the effect foods have on your body after digestion. Your body pH can be measured using testing strips obtained either from online or specialty health stores, such as the Healthy Living Market. The key here is becoming aware that alkaline foods are very important in neutralizing acid in your body.
I admit that in my early racing years as a Professional Triathlete, I despised the treadmill. Living in Vermont, I spent many long hours sitting on an indoor bike trainer in my basement and swimming back and forth in a 25 yard pool staring at a black line. I avoided the treadmill at all costs. I ran outside in anything— rain, sleet, snow, 95 degrees, 0 degrees. So, you could imagine my frustration when at a winter training camp in Arizona, my coach had us meet at the local gym for a treadmill session.
I can’t say enough good things about my experience with OnTrack coaching. I began working with them in my mid 30s after running a very painful first marathon. Since that time, I have completed a second marathon with much better results, as well as multiple shorter races with a specific focus on half marathons.
I’ve been with OnTrack since 2011. The teamwork with my coach, Kelly, has been amazing! Together, we have surpassed PRs in 5k, 10k and 13.1 that I set 20 years ago. She has brought me from 23rd at Duathlon Age Group World Championships to 4th. At OnTrack, the coaches and athletes are a team that work together, constantly communicate, and show that there are no limits!
With all the hard work in the books, what can you do in the final days leading up to the race to ensure optimal performance? Sitting around worrying what pace you should race, what you should eat, what the weather is going to be like, and what you should wear will only exhaust you and negatively impact your day. Pre-race jitters are normal to some extent, but excessive worrying can be extremely draining and can lead to negative thinking and, consequently, interfere with your performance on race day. Below are some tips to help you keep your pre-race jitters at bay and reap the rewards of all your hard work.
Kim has patiently guided me through the highs and lows of a lengthy triathlon career. She has helped me to grow from a beginner endurance athlete to an experienced veteran. Thanks to coach Kim, I can proudly call myself an 11 time Ironman Hawaii finisher.
In April 2014, I decided that I wanted to run in the October 12, 2014 Chicago Marathon. I had not run with any consistency for over six years when I first met with Kim. She first assessed my level of fitness, then developed an individualized running plan that would take me to the starting line at Chicago and across finish 22 weeks later. It is not an understatement to state that I would not have been able to complete the Chicago Marathon without Kim.