Categorized as: Aerobic Fitness

NECKTIE 5K REGISTRATION OPEN

Join us Saturday, June 16, 2018 (Father’s Day Weekend) for the 11th annual Necktie 5K Walk & Run. As the name implies, participants are encouraged to wear neckties during the run in recognition of fathers everywhere! Prizes will be awarded to participants with the most-creative neckties. Prizes are also awarded to the first father\son and father\daughter teams to finish together.  This is the perfect opportunity to spend quality time with your dad and enjoy beautiful views of Lake Michigan. Sign up today at www.necktierun.com!

So You Want to Run? Simple Steps to Success (Part 2)

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So…you got out and you started walking. Right? You started slowly and added intervals of running along with the walking. Right? You’ve built up your endurance. You’re even getting into a routine. Right? Excellent! Stick with it and your goal of becoming more active this summer is close at hand (or feet in this case).

You’re probably wondering what to do next. Right? Well it just so happens, I’ve got a few more tips to help keep you moving forward.

Sign Up, Already!

Remember the Beverly Shores 9th annual Necktie 5k Walk & Run is on Saturday, June 18 (Father’s Day Weekend) . It’s only 3 miles (3.1 miles to be exact). You can do this! Whether you plan to walk, run or do a combination of both, now is the time to register. Early registration for the Necktie 5K is $20 (or $15 without a t-shirt).  It includes your race t-shirt, race number, and food \ drink after the race.  Goodie bags will be available for anyone who wants them.  After June 6, 2016, the registration fee will increase to $25 for all runners. The race is limited to 500 registrations, so register today.

Just Have Fun

Getting and staying in shape can be fun. Do what you enjoy! 5Ks are a great way to meet people and stay in good shape. Once you’ve completed one you’ll want to do more. Most 5Ks are fundraisers benefiting different organizations. What’s better than giving back to your community while doing something good for yourself? It’s a win win.

Keep Training

Keep combining intervals of walking and running. Remember to warm up with a minimum 10-minute walk and light calisthenics before running. A longer warm-up will allow your body to reach its steady state sooner. Steady state is when your body’s demand for oxygen and its consumption are equal. Oxygen intake is adequate! This means your not gasping for each breath. Use the talk test!

Start slow, be consistent and add gradual progressions to your running lengths and total time or distance. If you feel you’re working to hard, you are. The intensity level is up to you and you body. Listen to your body, gauge your  intensity using the Rate of Perceived Exertion Scale. Stick with any increases in your program for at least 2-3 weeks before attempting to increase again. This will build your stamina.

Always Stretch and Rest

The most important day in any beginning or intermediate running program is a rest day. Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. Remember to stretch 10-15 minutes after each session. The longer you run the more time you’ll want to spend stretching. Visit this link for some easy stretches you can do.

Show Up Race Day

A lot of people blow this one. You gotta show up! You can do it. Even if you didn’t stick 100% to a training program, or aren’t exactly where you wanted to be, you can still do it! Call it a race day jitters, but you will find a way to accomplish what you have set out to do. It’s also a lot of fun to be part of something with a lot of other people and the rush will give you a boost once you get going. Walk or run, but don’t let your goal fall by the side of the road.

This year, I’ll be leading the warm-up before the race and there’s usually some fun stuff after the race too. Live music, an award ceremony to honor the fastest walkers and runners in each age category then Yoga on the beach so we can stretch out those tight muscles. It’s a great place to enjoy your accomplishment with friends and also a great place to meet like-minded folks and maybe, just maybe you’ll sign up for your next 5K.

Let’s all get out there and walk or run together!

So You Want to Run? Simple Steps to Success

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By Troy L. Ford
The running season is here and Beverly Shores, Indiana will hold 9th annual Necktie 5K Walk & Run on Saturday, June 18 (Father’s Day Weekend) at 8 AM. This is the first of two articles to help prepare you for the event. The 5K Walk & Run is a great way to celebrate Dad and to welcome the summer season.

Running is a simple sport. You need no special equipment (other than a good pair of shoes), and you can run almost anywhere. Unlike most sports, you don’t have to be an expert to participate. Even though running is simple, unless you are already physically active in a sport or fitness program, do not jump feet-first into running. The first step to getting started in any fitness program (after getting a physical exam from your physician) is walking.
Below are five simple steps that will help you train for the Necktie 5K:

Start Slowly

Try walking for at least one full week. Begin with 20 minutes for the first four days with your goal to reach 30 minutes by the end of the week. Once you can walk 30 minutes comfortably, you can begin adding in brief periods or intervals of slow jogging. I’m talking 30 seconds up to a few minutes. Don’t over do it!
Do not try sprinting or running fast. Many beginning runners make the mistake of trying to run too much, too soon, and too fast. You are not trying out for a track team. You should run slow enough that you could talk comfortably (even though you may not fell like it). If you can’t carry on a conversation because you’re gasping for breath, you are going to fast. For those interested in competitively racing, you can slowly add speed after you’ve built a solid foundation of running. Don’t worry, you can’t run too slow starting out, but you can go too fast. Going slower will ensure your body becomes more efficient, allowing you to take in more oxygen and expel more carbon dioxide. Your stamina and lung capacity will increase but you’ve got to begin slowly. Going too fast will leave you out of breath, and your leg muscles will scream for mercy. You’ll hit the fatigue wall too soon, you won’t want to run again for a week (or longer) and you’ll never increase stamina or lung capacity. This should be enjoyable! If you do it right, it can be. You’ve heard of the runner’s high, right?
Combine Regular Intervals of Walking & Running

Most running books recommend a walk/run program for beginners. Whether you walk four minutes and run two or walk two minutes and run one, the concept is the same. Start out walking and then follow with a shorter period of slow running. Try several cycles of this until you reach 20 minutes. Remember the talk test! If you get too winded, slow down until you catch your breath. Then try the run again when ready. Training is a science. Keeping it simple is the key. If you feel you are working too hard, you are. Gradual progressions in time and intensity are the best rules to follow.
After you feel comfortable with 20 minutes, you can increase to 30 minutes. For your first month, however, do not go beyond 30 minutes or three miles. Although you may be able to do more, your goal is to develop consistency while getting in shape.

Get into a Routine

When you first start out, do your run/walk workouts on Monday, Wednesday, Friday, and Saturday. Then rest or do an easy walk on the other three days. Find an easy place to begin your training. A trail or a road less travel by cars is best. Leave running on the beach until later in the program.

Warm-Up First \ Stretch After

No matter where you are in your running program, never forget to warm up. A great warm-up should consist of at least a ten-minute walk. This s done to warm up all the working muscles and prepare the body for the increased oxygen demand. Unlike cars, bodies don’t go from 0 to 100 MPH in 6 seconds. The warm-up should also include some light calisthenics. Save the serious static stretching for after the workout when the muscles are more pliable. Spend a good 10-15 minutes after your run stretching out, so you are ready for your next bout. Your body will thank you by readying itself to do it again. You’ll also limit your risk for injuries.

Find a Friend

You may find it easier to commit to a running program if you can find someone else to work out with you. You will help keep each other motivated and you will be less likely to skip runs. Don’t allow your low fitness level, inexperience, lack of time, fatigue, or fear of failure stop you. Now is the time!
Yes, you have so much to consider when beginning a running program. If you have your goal clearly in mind and you are committed, you will succeed!

Troy L. Ford is the owner of TroyBuilt Fitness and Official Trainer for the Necktie 5K, visit the Necktie 5K website at www.necktierun.com.

A New Year. A New You. Fitness Tips for 2016

How’s it going with those New Year’s fitness resolutions? For many people improved fitness is a big goal for the new year, but keeping it up past the first few weeks can be difficult! This year when you feel like you’re gonna give up, MIX IT UP!  A properly designed fitness program can get you maximum results in minimum time. Here are my tips to help you keep your resolution to get and stay fit in 2016.

Out With the Old…

If your cardio workouts are always done the same old way at the same pace and for the same amount of time, don’t expect to see much change in your fitness level. If you’re ready to make some serious changes you gotta mix it up.

Try this… Interval Training

Interval training can take your current cardio workout to the next level. You’ll burn more calories, increase your lung capacity and keep boredom at bay. Interval training can be applied to any mode of cardio work.  It’s not as complicated as you might think. Interval training is simply alternating bursts of intense activity with intervals of lighter activity. For example, if you’re walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks. Warm-up first then increase the intensity and work hard until you’re ready to catch a break then bring the intensity back down until your ready to take it back up again. That’s it! Keep it simple and always listen to your body.

Out With the Old…

If your cardio workouts have gotten boring and the weight lifting routine that once gave you such great results is no longer working, you’ve hit a plateau and it’s time to mix it up if you want to continue to see results.

Try this… Cross Training

Cross training is a great way to increase calorie burning and spice up your workouts. With this method, you choose different activities – either performed within the same workout, or alternate the different activities from workout to workout. Cross training is an ideal way to alleviate boredom and avoid plateaus in your training because it provides a constant mental and physical challenge. An example of a cross-training workout would be to start with 10 minutes of walking, followed by 10 minutes of light jogging, dancing or weight lifting, followed by 10 minutes of stair climbing or biking, and maybe finish off with 10 minutes of stretching. Whatever activities you enjoy can be implemented with this method, but mix it up regularly to help keep you motivated and increase your results.

Another option is to do a different type of activity each day of the week. This will keep your workouts interesting and prevent boredom and the dreaded plateau. For example, you might walk on Monday, do upper-body weight training on Tuesday, jog or dance on Wednesday, do lower-body weight training on Thursday and take a Yoga or Pilates class on Friday. Cross training gives you the opportunity to work all of your major muscle groups, and provides you with a continual well-rounded fitness plan.

Try this… Circuit Training

On your next weight lifting day try circuit training. Circuit training involves choosing 4-5 strength-training exercises, alternated with short periods of cardio (3-5 minutes) repeated for a number cycles. You’ll want to move fairly quickly through the strength training exercises to keep your heart rate up, but don’t sacrifice your form. Add variety to your workout by continually changing the exercises, the amount of weight lifted and number of reps from week to week or workout to workout. Be sure to strengthen and stretch all muscle groups — not just your “favorites” — to stay balanced and prevent injuries. By choosing exercises that work more than one muscle group — such as squats, lunges, pushups and pull ups — you will make the most of your time and significantly increase calorie burn and stamina. Try linking a few movements together such as a squat with a bicep curl with a shoulder press. Full body movements like this one are the most time-efficient and are also great for your core.

Remember to always listen to your body and use the RPE (Rate of Perceived Exertion) Chart to help determine your intensity level. Most benefits can be achieved in the 4-6 range but occasional visits to the 7-8 range can get you over the hump. Work at the level that feels right for you. Push yourself a bit but don’t overdo it! It’s always best to gradually increase your endurance, stamina and strength over time.

So remember, you CAN achieve your new year’s fitness goals if you plan your workouts, listen to your body and MIX IT UP! Here’s to a New Year and New You!

Regular exercise can help you control your weight, reduce your risk of heart disease and strengthen your bones and muscles. But if you haven’t exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.

Spring Workout Tips & How To Kick-Start Your Exercise Goals

Screen Shot 2015-03-25 at 11.06.50 AMSpring has sprung and the weather has finally changed for the better, I think. Are you ready to make a change for the better too? Here are some tips to kick-start your efforts.

Make Fitness Fun. This is the most important. If you choose something you enjoy doing, you will want to take the time out of your day to do it. If you like to run, start off slow and watch yourself build up your endurance – or even consider joining a running club after work. Hate running? Fret not! TroyBuilt has classes for all types of activity. Or, if you prefer to do the work in your own home, choose a fitness video or turn the music up and dance around. There are many ways to be active without hitting the gym.

Be Realistic. If you decide every year you are going to run a marathon, but you have never made a mile, you are setting yourself up for disappointment. Start with small daily goals and remember that you can always adjust your goals as you see yourself progress. If you write those goals down on paper you’re more likely to reach a new personal best!

Make a Plan. Becoming physically fit can be very intimidating, especially if you have never stepped foot in a gym before. If you have a proper plan, whether written by you or by me ;-), you are more apt to follow it. Call me if you prefer this route, I’ll get you moving in the right direction.  Having an outline will take you step by step to your goal instead of being overwhelmed by the end result before you even start.

Have you got a step or a small box, dumbbells and a resistance band or strap? That’s all you need for this HIIT do at home workout. Check it out! It’s a video 🙂

Get Support. If you surround yourself with people that encourage you to be healthy, you will be more motivated to stay with it. Remember, misery loves company. Try to find a workout partner that you can meet for a workout class or for a morning run or for a tandem training session with me to kick-start your regimen and to help keep you on track.

Journal Your Progress.  Keep a fitness journal from Day 1.  Record what you did and how you felt before and after your workout.  If you are able to see every day what you accomplished, you will feel better about yourself and stay accountable to your goal.

Wishing you a happy & healthy Spring! Be yer best!

Don’t you wanna be better? Let us help. Start today with this limited time offer.

For a limited time, take advantage of our unlimited class pricing, with or without personal training sessions. Spring is finally here and warmer weather is just around the corner. Is your body where you’d like it to be for summertime? How you doing with those new year’s resolutions? If you’ve fallen off the wagon and would like to be better, this is a great time to get up, dust yourself off and recommit to you and your body.

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If you choose the unlimited class package and commit to take just 3 classes each week, you’ll be well on your way to that warmer weather body you search to find each season. With our special pricing that saves you $130 over our regular pricing for one month.

Go for the unlimited class package with the 2 personal training sessions if you’d like a little more personal guidance and help keeping you on track. That’s a larger savings for you plus you get the added benefit of getting some personalized “Troy time” to help you stick to your goals. With this package save $175  over our regular pricing for one month. ! Either way you win. Save and build your body better at TroyBuilt Fitness.

See other special pricing packages here.

Don’t you wanna be better?

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