Categorized as: build your body better

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!

6 Tips for Staying Hydrated in the Summer Sun

Screen Shot 2016-08-08 at 2.14.47 PMKeeping yourself hydrated under hot weather conditions is very important and becomes even more important when performing strenuous physical activity. Out here in the dunes, people can head out for a long hike or spend the day on the beach, and not realize they haven’t had enough water. Sometimes people don’t drink enough water because they prefer something with flavor, or it’s difficult for them to drink water when they aren’t feeling thirsty. Here are some tips to help you stay hydrated.

1. Drink Before You Feel Thirsty. If you feel thirsty you may already be dehydrated. Rather than drinking to quench your thirst, it is healthier to replenish fluids regularly, even when you don’t feel thirsty.

2. Drink Water NOT Sugary Drinks! Sugary drinks and soft drinks might feel thirst quenching, but they also contain excess calories and caffeine and offer zero nutritional benefit.

3. Keep a Water Bottle with You. Having a reusable water bottle handy is a good idea. Even if you don’t plan on doing any strenuous activity outdoors, having a water bottle on hand will allow you to drink regularly and before you feel thirsty.

4. Add Fresh Fruit or Fizz. Citrus fruits, such as lemons, limes, and oranges, are great water infusers. Cucumber and fresh mint are refreshing flavors as well. Adding fruit is a great way to add a little flavor to your water without adding too many calories. Add fruit to sparkling water to get the bubbles and fizz with flavor.

5. Have a Sports Drink During Vigorous Exercise. Running trails and beaches, biking, hiking and beach volleyball are all common summer activities in the dunes. Even swimming can cause the body to produce excessive sweat in high temperatures. With vigorous exercise a sport drink might be more useful than water since it can also replenish any nutrients and electrolytes lost in your sweat.

6. Eat Your Water. Try adding more fruits and vegetables that are high in water content to your meals and snacks on the days you plan on being outside in hot weather conditions. Check out our local Farmer’s Markets to stock up!

5 Healthy Habits To Do Every Day

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We all want to be healthier, right? Well, living in the dunes makes it easy to stay healthy! Add these 5 healthy habits to your life and get happier and healthier starting today.

1.Exercise for at least 20 minutes. We all need at least 20 minutes daily to combat aging and disease. What happens if you don’t floss and brush your teeth? They fall out! What happens if you don’t exercise your body? It falls apart! Move it or lose it! Hit a trail, walk the beach, swim in the lake or just walk your dog. The more you get out and get moving the better!

2. Drink more water. Keeping hydrated can have a huge impact on health, yet many fail to drink enough. Water is needed by every cell and organ in the body to function properly. Shoot for eight 8-ounce glasses of water a day, and when your out on the beach or in the sun, add a few more. It’s easy to get dehydrated!

3. Go to Bed Early. Most of us get less than 7 hours of sleep a night. The recommended amount is 7 to 9 hours. If you’re not getting enough, that’s stress to your body. Stress leads to all sorts of health issues. “Early to bed and early to rise makes a man healthy, wealthy and wise” -Benjamin Franklin

4. Smile! Gratitude is the right attitude. Smiling – whether it’s forced or not – leads to health benefits like stress reduction. Living out in the dunes makes it easy to smile. Watch a beautiful sunset or take a walk to look at the beautiful shoreline and it’s sure to turn your frown upside down. Laughter really is the best medicine!

5. Give someone a hug. Besides helping you feel close and connected to people you care about, it turns out that hugs can bring a host of health benefits to your body and mind. You can even hug your pet to reap the benefits.

So what are you waiting for? Enjoy your summer and start these 5 healthy habits today!

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!

DIG THE DUNES ART EXHIBIT

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TroyBuilt Fitness is excited to partner with Dig the Dunes for our first art exhibit. We are currently looking for artists who would like to be a part of the show. Selected artists will be able to exhibit 2-3 pieces of their artwork. Pieces will be up during the opening on September 27th and for two weeks following. Each artist exhibiting will be asked to submit $25, this investment will help with promotion of the event as well as provide reception food & beverages. We’ll ask for a 25% commission on any piece sold during the event and the two weeks following, so artists please price your works accordingly. Artwork should capture the dunes in some fashion but we are open to other subject matter. We love all media. We hope you do too and we hope you will join us for this event.

Please submit questions and photos of art to eve@digthedunes.com or troylford1@mac.com. You may message us on Facebook as well with any questions!

At this time, deadline to submit art will be September 8th. However, space is limited. We will update if this deadline should change.

GET FIT…GET FOOD, YOGA ON THE BEACH

 

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Get Fit…Get Food is back this summer with Yoga on the Beach! We will all meet at Bartlett’s, then shuttle down to the Beverly Shores beach for an hour of gentle yoga with Amanda. After class we’ll head back over to Bartlett’s Gourmet Grill where Gary & Nicole will prepare a special healthy dinner. Make it a perfect ending to a perfect summer day. Enjoy the evening taking care of you, stretch out and relax on the beach then socialize with new friends and classmates over a delicious gourmet meal and tasty libations.

GET TICKETS

Pound & Pour Party

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Pound. ROCKOUT. Workout. Pour!

Come on over to TroyBuilt Fitness and join us for our first Pound & Pour!

Pound is a full-body cardio jam session, combining light resistance using Ripstix (weighted drumsticks) and constant simulated drumming. It’s like no other workout! Pound fuses cardio and dance movements into a 45-minute full-body interval workout. Burn between 400 and 900 calories and strengthen and sculpt every muscle in your body while drumming your way to a better you – all while rocking out to great music!

After the workout, hangout with classmates, enjoy a glass of wine and some appetizers! Get tickets here.

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