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HOLIDAY SURVIVAL WORKOUT

With The holidays right around the corner, it’s easy to slip out of our normal fitness regimens: skipping the gym and eating more calorie dense comfort foods and sugary desserts, spending cold evenings watching of your favorite Christmas movies and shopping online for gifts. The six weeks between Thanksgiving and New Year’s Day are filled with fun festivities with friends and family. Unfortunately, these distractions can interfere with the healthy eating habits and regular exercise routines that we’ve followed all year. I know, I’ve been there too. It’s tough to think about staying fit when you have so many other engagements on your schedule. That’s why I’m going to share my holiday season survival workout with you.  Staying healthy and fit during the holidays is possible! Check out the entire Holiday Survival Guide here.

VIDEO HERE!

 

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.

So You Want to Run a 5k? Simple Steps to Success.

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Beverly Shores will hold it’s 8th annual Necktie 5K Walk & Run on Saturday, June 20th (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. So, if you’re thinking about becoming more active this summer, here’s a great goal to get you started! Let’s all get out there and walk or run together.  Screen Shot 2015-05-23 at 11.30.45 AM

Join Troy Sundays 9:30 AM at TroyBuilt Fitness and get your running legs ready for the Necktie 5k with this free training class. Sign-up, show-up, warm-up, run and stretch out. Sunday, May 24 & 31. June 7 & 14. TroyBuilt Fitness is located at 3440 W. Dunes Hwy. Michigan City, IN. Contact Troy at 773-383-4371 or troy@troybuiltfitness.com with questions.

Click the link to sign-up for class http://bit.ly/TroybuiltClassSignUp

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:

  1.   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?

  1. 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.

  1. 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.

  1. 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.

  1. 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 Ford is the Official Trainer for the Necktie 5K.  The Necktie 5K is organized by the ABSR Program Committee. For more information, visit their website at www.necktierun.com.

Join Troy Sundays 9:30 AM at TroyBuilt Fitness and get your running legs ready for the Necktie 5k with this free training class. Sign-up, show-up, warm-up, run and stretch out. Sunday, May 24 & 31. June 7 & 14. TroyBuilt Fitness is located at 3440 W. Dunes Hwy. Michigan City, IN. Contact Troy at 773-383-4371 or troy@troybuiltfitness.com with questions.

Click the link to sign-up for class http://bit.ly/TroybuiltClassSignUp

POUND & PLATE AT TROYBUILT FITNESS WEDNESDAY, MAY 20TH AT 9 AM

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Pound. ROCKOUT. Workout. Eat!

Come on over to TroyBuilt Fitness and join us for Pound & Plate! Wednesday, May 20th at 9 AM.

It’s a 45 minute Pound class with a continental breackfast to follow. Bagels, muffins, juice, coffee/tea, fruit, and yogurt to help you get your day started off right.

REGISTER FOR EVENT HERE.

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 cup of coffee or tea, bagels and muffins.

REGISTER FOR EVENT HERE.

No refunds after May 15.

NEW MAT PILATES CLASS TIME OFFERED

Why do we love Pilates? Because it’s for EVERYONE! It does not matter what your background is or your body type. Every exercise can be modified just for YOU. Come check out our new class time and see what’s it’s all about. Bring a friend and your next class is free.

Join Darci for the new class starting Thursday,  May 7, at 5:15 PM. Classes are one hour in length. Sign-up for class here.

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Pilates is a system of controlled exercises that engage the mind and condition the total body. The blend of strength and flexibility training improves posture, reduces stress and creates long, lean muscles without bulking up. Pilates takes a balanced approach so that no muscle group is overworked and the body moves as an efficient, holistic system in sport and daily activity. Pilates is all about spinal and pelvic alignment and methodical breathing patterns that will transform your body to one of balance and strength. Give it a try, you’ll be glad you did. Guys don’t be shy, it’s great for you too.

Get Fit…Get Food March 4, 2015

Screen Shot 2015-02-04 at 3.05.20 PMNext month our Get Fit focus will be Balls, Bells & Bands with Troy. Yes! You get to play with all the toys. Work with stability balls, medicine balls, kettle bells, dumbbells and resistant bands to you build your body better. Mostly strength training, but there are a lot of full body moves that will keep the heart rate up.

After an hour of training, we head on over to Bartlett’s for deliciousl meal!

Event starts at TroyBuilt Fitness, 3440 W. Dunes Hwy in the Pines.

Get tickets here!

Limited to 12 people

12