Congratulations Marathon and Half marathon finishers!! Sunday morning was an almost perfect morning for the run. Now that it’s Monday, you may notice your muscles starting to gradually stiffen throughout the day. This is known as delayed onset of muscle soreness (DOMS). Chances are, you have experienced this phenomenon a couple times during your training. There is great news for all your athletes…you don’t have to suffer any more (at least not as much as you probably are right now. Ha!) Here are a couple of tips that really work well to reduce the soreness:
1. Cycle for 20 minutes. Keep your RPM high (approx 90 RPM) and the resistance low. The concept is to elevate your heart rate, not the burn from Lactic acid and H+ ions in the muscles. The elevated heart rate will help to “flush” residue from damaged muscle tissue and by-products from sustained muscle contractions. It will also stimulate a quicker muscle recovery.
2. Elevate your legs against a wall. Too late for this one!!! It should be done immediately after your training. Lie down on the ground and rest your legs straight up against a wall or tree for up to 4 minutes. Let the blood drain from your legs. It will feel like your lower leg is falling asleep. Get up slowly and the blood returns to the muscles. This is a very effective recovery practice.
3. Ice Bath. Probably the least comfortable choice, but it works great.
Give it a try…you have nothing to lose but some muscle soreness and fatigue.
Marty

Well it’s finally going to happen. After months of watching and hearing about all you boot campers getting great workouts from our great personal trainers. I feel the inspiration! I am going to step up to the plate and take control of the 5:30 am class this Friday (June 17th). Some of you will remember me from a couple years ago…but I’m older and meaner now. HA! All I am going to say is…”I have an epic workout planned for all of you!” I am very excited to jump into the trenches!

Great news everybody! We have decided to extend out $10 drop in special for Weekend Warriors all summer long. These great workouts are open to EVERYONE! Here is a sample of last weeks workout. Try it! If you have any questions, contact me: marty@advantageconditioning.com

Warm up for 5 minutes (break a sweat).
Skipping for 2 minutes

Repeat 3x:
One arm row (15 reps)
Kettle Swings (one handed) (15)
Push ups (Men: 50, Women: 35) Take as many breaks as necessary to finish
Bicycles (abs) 20/side…fast

Cardio: Run up and down stairs for 3 minutes.

Repeat 2x:
Bunny hops down stairs (2x)
Lateral leaps (bench) 20 reps
Side plank pulses (30/side)
Shoulder front raise (15)
Reverse db fly (15)
seated dips (25)

Cardio: Skipping for 3 minutes
….(yes, there is more)…

want to see more? Join us at Weekend Warriors

Marty

My first of 6 Lunch and Learn presentations went very well today. Over 25 staff attended this event. We discussed treating your body similarly to how you should treat a valued customer, some clean eating advice, and how to properly plan a lifestyle that includes fitness and healthy eating. We all had a delicious sample of a recovery shake (recipe also provided) prepared by Chef Craig, and at the end of the presentation I gave everybody an exercise program to help alleviate tension headaches and lower back pains.
This was so much fun!!!
Marty

Yesterday, I had a meeting with the wellness committee at the North West Company (We manage their fitness center in their corporate headquarters building). I will be performing 6 Lunch and Learn sessions over the next 8 months. We are integrating the core values of the company with the Fitness Lunch and Learn topics. Also, their head chef (Craig) is preparing easy and healthy food portions for all the participants. It gets better; I am incorporating some exercises that match the theme for each talk. I love it!!! Fitness, food and core values = Successful injection of fitness into the work place culture at The North West Company.

Marty

http://video.citytv.com/video/detail/779948646001.000000/how-to-build-a-home-gym-for-under-200/