Trail running is more technical than road running. It would help if you had different gear and metrics to measure your performance on trails. It involves more stress on your body and mind because you always pay attention to the terrain with all the twigs and turns.

Some of the tips for transitioning to trail running are:

Go Easy with Mileage – We all want to get the same mileage as the road on the trails. I am learning that’s the mistake I’ve been making. Build the mileage slowly on trails to avoid injuries. Running on the trails requires more effort and energy.

Change Your Shoes – Road running shoes are lightweight and keep you fast on paved surfaces. On trails, you’ll need stability, traction, and durability to protect you from uneven surfaces. Visit your running shoe store to get fitted for a good trail running pair. You can check out some trail running shoe recommendations here.

Go Hybrid – You don’t have to ditch road running altogether. A hybrid approach where you alternate trail running days with road running can be great for your body. The softer trails will give your joints the cushioning they need. You will be able to work different muscle groups on the trails and paved roads, leading to a better running economy on the road.

Strength Train – While strength training is essential for all runners, it’s crucial for trail runners. Try glute activation exercises with bands and plyometric exercises to build glute strength. Strengthening the lumbopelvic hip complex, especially the lower back, with exercises such as dead bugs and planks will pay you a high dividend in the form of better performance. Add agility drills for better reaction time.

Performance Metrics – Trail running calls for different metrics. Your pace will be much slower than your road runs, and it won’t be as steady either. Monitoring power and heart rate will give you a better measure of the running workload on trails.

You might be surprised that trail running doesn’t feel as natural as road running initially. Don’t be discouraged; your muscles will get stronger, making your trail runs much more pleasant with a little bit of practice and time.

The post Trail Running 0 (0) first appeared on Tone & Strengthen.

While you may not change the weather, you can take some steps to feel better during the winter months. The best cure for winter depression is to exercise your way through the winters. Not only will you keep the blues away, but you’ll be keeping fit simultaneously. Read on to find more tips for fighting off winter blues.

Embrace Outdoors

Wrap-up in some warm clothes and brave the weather. Wear layers that you can easily strip off as your body temperature rises. Make a playlist of your favorite music to stay motivated. Embrace the wind, rain, and snow. Find your inner child by running, cycling, and jumping over the puddles and icy patches. You will have so much fun doing it. Sign-up for skiing, snowboarding, or ice-skating lessons for a more structured approach to staying active. Taking classes will give you a result-driven structured approach, a sure confidence booster.

Join a Training Group

The best way to start the day is with some exercise. Can’t bring yourself to get out there on your own? Book an exercise class with your friends. You will wake up on those cold winter mornings because your friends rely on your support. Do you want even more out of your mornings and want to make new friends? Why not join a running club? Joining an early morning running club is a sociable way to move with others. You’ll feel superb at the end of your running session.

Join a Virtual Fitness Class

This tip is simple to execute, and you can stay active in your pj’s. Pj’s are just fine if that’s how you like it during winters. You can join many virtual fitness classes offered by virtual gyms. Plus, you’ll connect with like-minded people who will sweat with you. You don’t need fancy equipment or tons of space. It would be best to have a small workout space, yoga mat, and weights to move around. Try Tone and Strengthens virtual fitness classes where you will get structured workout classes led by certified trainers.

Get Enough ZZZ’s

The easiest way to boost your mood is to rest up. Sleep is a massive component of elevating your mood. One of SAD’s infamous symptoms is insomnia, which starts in fall and winter due to a lack of natural sunlight. According to endocrinologists, our circadian rhythm can get disrupted without a regular sleep cycle, disrupting hormone production. If you are going to get in an early morning workout, I recommend that you catch up with your sleep at the other end of the day. Rest and recovery are essential parts of working out. Getting enough sleep and maintaining a consistent sleep schedule can help you combat the winter blues.

Eat Right

Nutrition is as important as staying active to combat the winter lows. Winter season calls for an extra supply of vitamin D and serotonin-rich foods. Vitamin D levels are low during the winter months due to sunshine. Try eating vitamin D-rich foods and supplementing vitamin D during the winter months. Foods high in vitamin D like fatty fish, fish oil, tuna, and mushrooms can improve mood. Serotonin is a vital hormone that regulates our mood, feelings, and focus. Foods that boost serotonin-like spinach, eggs, hazelnuts can help fight winter blues. 

Try taking these steps to help minimize the effects of feeling down during the cold and dark winter days.

The post Fitness Tips to Combat Winter Blues 0 (0) first appeared on Tone & Strengthen.

Foam Roller is one of my favorite recovery tools. Also known as self-myofascial release, foam rolling is a bit like getting a sports massage. But in foam rolling, you’re using your body weight to exert pressure on muscles. 

Sometimes it does hurt so bad, but it feels so good afterward. That’s because when you roll, you break the adhesions in your fascia. I like to foam roll before my runs and at night before bedtime. 

If you’ve never foam rolled or heard about it, you are in the right spot. In this blog, I am going to share information about foam rolling.

What is Foam Rolling?

Foam rolling is a self-myofascial release (SMR) technique. Foam rollers are mostly cylindrical made of foam. Foam rollers have different shapes, sizes and firmness. Some have ridges, and some are without bumps. They are all used to release the fascial tension.

What is Fascia?

Fascia is a thin sheet of connective tissue that wraps around the inner organs. It keeps blood vessels, bone, nerve fiber and muscle in place. It provides inner structure and has sensitive nerve endings. Too much tension and stress on muscles can cause fascial layers to thicken and stick together in knots. These knots lead to a decrease in mobility and pain points in our body.

One of the effective ways to release the fascia knots is to apply some myofascial releasing techniques, such as foam rolling. Over the past decade, a lot of research has been done to look at the benefits of foam rolling. A systemic review of research studies done on foam rolling published in the international journal of sports physical therapy in 2019 found that foam rolling helps reduce muscle stiffness, increase ROM and should be combined with dynamic stretching and active warm-up before a training session (1). The optimum dosage to achieve these flexibility benefits is a total of 90s-120s of foam rolling on one muscle group. Plus, the analysis shows that foam rolling reduces delayed onset muscle soreness (DOMS) and increases performance. 

Read on to learn more about foam rolling’s benefits and when to add it to your routine.

Improves Muscle Performance

Foam rolling can improve the muscles’ amount of force if done before an activity. Myofascial release reduces tissue tension and muscle tightness, leading to a better range of motion and muscle power. Research has shown no negative impact on athletic performance. One study found that foam rolling improves power, agility, strength, and speed when used with dynamic warm-up (2). 

Improves Circulation

The pressure from rolling helps increase the blood flow to the tissue. Increasing the blood flow means the tissue will get more oxygen and nutrients. Using a foam roller during a warm-up for a brief period can elevate tissue temperature and reduce tension. 

Reduces Soreness

After an intense bout of exercise, foam rolling alleviates muscle fatigue and soreness. Research has shown that it’s because of the reduction in inflammation (3). I find it helpful for decreasing delayed onset muscle soreness. Let’s face it, most of the time, the difference between a good workout and a bad one is the amount of soreness from the last workout. Research suggests that inflammation of myofascial tissue is associated with delayed onset muscle soreness. Foam rolling stretches the myofascial and reduces inflammation. So, you can get back to your workouts recovered.

Improves Range of Motion

Research has found that foam rolling results in increased range of motion. 

Foam rolling returns the muscles and soft tissue to their natural form. Excessive exercise can lead to knots in the fascial tissue. By releasing the knots and making the soft-tissue mobile, foam rolling increases the range of motion and improves workout performance.

Don’t wait; grab your foam roller and roll on to reap these benefits.

References:

1-PMID: 26618062

2-PMID: 27182404

3- doi: 10.4085/1062-6050-50.1.01

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There are many recovery techniques that you can use. Here are five of the most employed and effective muscle recovery techniques:

Ice Bath- Ice baths are a widespread muscle recovery technique used by elite marathoners like Paula Radcliff. The method works by constricting blood vessels. When the athlete gets out of water, the rapid temperature change leads to rapid dilation of the blood vessels, which delivers oxygen and nutrients to the muscles. Research shows that an ice bath after intense exercise can reduce the onset of delayed muscle soreness compared to basic rest. 

Massage- Massage can help loosen muscles, increase oxygen, and blood flow to muscles. Massage improves muscle circulation, bringing the nutrients like amino acids and metabolites faster to muscles to help repair torn muscle fibers. Try to schedule a massage on your rest day or the evening of your intense workout.

Foam Rolling- Foam rolling is a self-myofascial release tool. It helps speed up recovery from muscle soreness and tightness. It’s a very cost-effective way to give yourself a deep tissue massage before or after a workout. Before a workout, it brings blood flow to the muscles, and after the workout, the increased circulation helps decrease spasms and delayed onset muscle soreness.

Contrast Therapy- Contrast therapy or Kneipp’s method is used by alternating between hot and cold baths. You can contrast between an ice bath and a hot shower for 30-40 seconds. Repeat this 4-5 times or as much as your body can handle. Contrast therapy increases blood flow to the muscles the same way an ice bath does and speeds up the removal of lactic acid.

Compression Garments- Compression garments are tight, compressive clothing made from nylon or spandex. They’re worn not only by athletes to improve performance and recovery. Although the accurate method behind compression garments is still unknown, some research suggests that the blood reduces creatine kinase, a well-known biomarker of muscle damage. This reduction in creatine kinase improves the elimination of waste products and muscle tissue repair.

No matter where you are currently in your training cycle, I suggest adding some recovery time to your routine. It will enhance your performance in many ways and prevent injuries. Consider trying one of the recovery techniques mentioned above.

The post Five Recovery Techniques for a Quick Comeback 0 (0) first appeared on Tone & Strengthen.

Fitness coaches build a personal relationship with you and help you reach your goals while focusing on mental, physical, and social health. You get the support to be successful.

Want to learn more benefits of hiring a fitness coach? Here are a few:

Education– Fitness coaches want to empower their clients with knowledge. The most important reason for working with a fitness coach is to educate you on all aspects of health, fitness, and exercise. They want you to do well in your fitness journey. Knowing which muscles to work, proper form, and nutrition is necessary to maximize effectiveness and reduce the risk of injury. You won’t find this type of comprehensive good for your fitness education on DR. google.

Personalized Program– Every individual is unique. That means everyone’s fitness abilities and requirements are different. One person can be an elite bodybuilder looking to compete, while the other can come from an injury. A fitness coach will meet you where you are. For example, if you had an ankle injury and are coming back after it, a fitness coach can help you rebuild the muscles and improve mobility. A fitness coach’s expertise can help you with a customized approach.

Goal Achievement– When we start training, we expect to achieve goals like tomorrow. Whatever your goal is, weight loss, muscle gain, or increased mobility, these changes take time to show. When your goals aren’t realistic, it’s easy to get discouraged and have anxiety from this experience. Fitness coaches help you set real and measurable goals. They assess your current fitness level, help you carve out a plan to achieve your goals, and track your progress. 

Motivation– Motivation can be internal or external. You may have some intrinsic motivation to work out, like coming off the blood pressure medication or improving your posture after sitting on the desk for hours. But there are always distractions around us, which can cause loss of motivation. Fitness coaches can motivate you to make it to your workout sessions regularly. 

Fitness coaches observe your behavior and guide you through behavioral modification principles. They can help you overcome the mental barriers that keep you in a bad habit loop.

Accountability– Accountability, and motivation go hand in hand. There are  many times we have gone to bed and said, “Tomorrow I’m going to wake up, go to the gym first thing in the morning!” You hit snooze when the morning comes and stay in the warm bed. A fitness coach will keep you accountable. You are investing your money which is a commitment device of its own. We all want to slack from time to time. A fitness coach will push you to your session and let go of the other temptations. 

Variety of Workouts– If you go to the gym without a plan, you wander from machine to machine not knowing what to do. A fitness coach can help you find a purpose for each training session. If you are already working successfully, fitness coaches can bring an objective eye. They can make necessary adjustments to make your workout more interesting, more challenging, or even just more fun.

Coaches provide unique workouts from their expansive exercise library. It will keep your body guessing and you interested in your workouts. Say goodbye to plateaus. 

Wellbeing– Research shows that physical exercise can help with mental health challenges such as depression and anxiety. A fitness coach is much more than just a trainer. They help you achieve your fitness goals, but they will also help you with other wellness goals like drinking more water and getting enough sleep.

There are so many reasons why a fitness coach is essential to achieving your fitness goals. A fitness coach can keep you accountable and moving forward in reaching health goals even in busy times like holidays and busy workdays!

The post Why Work with a Fitness Coach? 0 (0) first appeared on Tone & Strengthen.

What is Barre?

Barre is a ballet-inspired workout that incorporates moves from ballet, Pilates, and yoga. Barre classes use mostly body weight for resistance and the focus is on small, deliberate movements that target certain groups of muscles, specifically muscles that are weak and aren’t used frequently like upper back and glutes.  It’s a great class for targeted workouts for abs, thighs, or glutes. 

Who Should Do Barre? 

Barre is an incredible workout for anyone. These ballet-inspired classes are good for beginners and advanced athletes alike who want to try a new workout. Emphasis in the barre class is on tall posture, balance, and core engagement. Barre is both low-impact and can be high intensity. Plus, it’s an extremely modifiable workout. These classes move at a slower pace than your typical aerobics class. That doesn’t mean you won’t be sore the next day.

Barre Gear and Equipment?

You might be tempted to wear tutu or ballet shoes. Well, you don’t need them. All you need is a pair of comfortable yoga pants. I like to teach my barre classes bare foot. You may prefer to be barefoot or purchase socks with grippies on the bottom. 

You can practice a barre class without any equipment. If you want to enhance your barre experience you can add a small core ball, loop resistance band, and hand weights to do floor work. You can also use the back of a stable chair for balance. Honestly, you need minimal equipment for these classes, and you can practice from the comfort of your home.

Why Barre Workouts?

In the barre classes emphasis is placed on proper alignment, balance, and core engagement means the classes move at a slower pace. You might not leave a ballet-inspired class drenched in sweat, but you’ll feel the burn after a class thanks to moves that target specific muscle groups.  Here are some of the reasons why you should add barre to your weekly workout routine.

Total Body Workout- Barre workouts focus on the whole body. They build strength through isometric holds, which require your muscles to stay under tension for an extended period.  It’s also a great workout that requires engaging your core for the whole length of the workout. Most barre classes are divided into four sections, warm-up, leg blast, upper body lower body combo, and core blast. As you flow through the class you work the arms, thighs, glutes, abdominals, and posterior chain. The best part about a barre workout is that it focuses on the muscles that you don’t normally use like glutes, obliques and tibialis. 

Low Impact Workout- Barre is a low impact workout with low stress on joints. It’s also great for developing balance and stability because the barre itself provides stability. Balance or stability. Plus, the focus on isometric holds allows you to strengthen the muscle group without placing extra stress on the joint. It has minimal risk of injury and is a safe workout for anyone including pregnant women and the older population.  

Improves Posture-Barre promotes a long and tall posture. Barre instructors are trained to cue proper alignment from the crown of your head to your tippy toes. After a few weeks of practicing barre classes you will be sitting or standing tall which can help reduce the chances of back pain and injury.

Muscular Endurance- In barre classes the number of repetitions is very high. The high repetitions increase your stamina to stay under tension and workout for longer periods of time. Stamina is muscle endurance in common terms. You’ll find yourself maintaining a higher level of activity regularly. Endurance has many secondary benefits like lowering your risk of chronic diseases like diabetes, heart disease, and certain types of cancer.

Mind Body Connection- Barre classes help you channel the mind-body connection as they combine mindful movements to create new neural connections. The slow and controlled repetitions in a barre class help to calm the mind. Devoted attention to technique helps in keeping your workout movements intentional and harnesses a deeper connection with the brain.

Sample Workout

Perform 3 sets of 12 – 15 repetitions 

• Chair Squats with Ball squeeze/hip adduction
• Power Leg Pulses 
• Plie’ Squats with shoulder press
• Heel Lifts 

If you like it, TRY one of our classes on the Tone and Strengthen schedule. First class is always FREE. Contact us for a coupon code.

The post Meet Me At The Barre 0 (0) first appeared on Tone & Strengthen.

Here are five benefits of core exercises:

Stabilizes the back- Core muscles stabilize and protect the spine.
The deep intrinsic core muscles, multifidus, transverse abdominis and diaphragm are mostly weak. When these muscles are strengthened and work in coordination, they stabilize the spine.

Improves balance- Core exercises train the pelvis, lower back, hips and abdomen to work in sync with each other. This harmony helps to develop balance and stability.

Improves breathing- Deep breathing lengthens the deep core muscles and expands your diaphragm. Stronger core leads to a better breathing pattern.

Better postural control- Strong and coordinated core muscles help with maintaining a tall posture. Plus, they provide stability during strength workouts and activities for daily living.

Prevents injuries- Strengthening core muscles stabilizes the body during workouts to reduce pressure on joints like knees, hips, and ankles. A strong core reduces the injury risk by helping us keep a good form throughout the movement while at the gym or in the yard.

These benefits should be motivation enough to strengthen your core and include core exercises in your daily routine. The best part about core exercises is that they don’t require specialized equipment or a gym membership. You can get a great core workout right from your home. 

I personally like planks for strengthening the core. What is your favorite core exercise? 

The post Five Benefits of Core Training 0 (0) first appeared on Tone & Strengthen.

Here are my top five tips for enjoying a healthy Thanksgiving holiday.

5 Ways to Enjoy a Healthy Thanksgiving

Start Your Day Right

A national holiday doesn’t mean it’s no workout day. Keep your daily or weekly workout routine on the calendar. Clear the first two hours of your Thanksgiving morning. Plan for it the night before by putting your workout clothes out.

Sign-up for a Turkey trot and run it with friends while having fun. Local gyms have special HIIT-style classes on the schedule. So, hit the gym and revive your metabolism with intense Thanksgiving sessions.

Enjoy Outdoors

Get moving outdoors. You can make it a family affair. Visit a local park with kids. Take your guests and kids to a trail and go hiking late morning or early afternoon. Research shows that hiking has a positive impact on combating the symptoms of stress and anxiety. You will be a mood booster and a great bonding activity for your family and friends. Go for a gratitude run or walk. I love logging gratitude miles on Thanksgiving Day. I offer thanks for something or someone each mile I run. Offering gratitude in this manner makes up a nice long run too.

Take your guests and kids to a trail and go hiking late morning or early afternoon.

Eat All Your Meals

I have heard this so many times. I’m saving space for dinner tonight. Please don’t skip breakfast and lunch. It isn’t healthy to skip meals. It makes you very hungry by dinner, and it slows your metabolism. Starving all day will only make you eat everything in sight! Let go of your food restrictions this Thanksgiving related to your weight. Enjoy Thanksgiving all day by eating flavorful meals throughout the day.

Start your day with a balanced breakfast. A couple of hours before dinner, eat a light lunch or snack. Include thanksgiving flavors in your other meals. Go for pumpkin pancakes and eggs with a side of roasted squash. Try a fall salad topped with roasted chicken and pumpkin seeds for lunch. Spreading out Thanksgiving throughout the day will give your body time to digest and be satisfied. It will ensure your blood sugar is stable, and you won’t have unnecessary food cravings.

Let go of your food restrictions this Thanksgiving related to your weight.

Eat a Balanced Dinner

Food provides nutrition to your body, and food on holidays like Thanksgiving bring us closer to our loved ones. Eat a balanced meal on Thanksgiving Day and every other day of the year. Your plate should ideally have quality protein, healthy fibrous carbohydrates, and good fats. This combination of macronutrients in optimal amounts will help balance your blood sugar and keep your metabolic rate high. To balance your thanksgiving plate, fill half your plate with veggies like green beans, sweet potatoes, broccoli, and squash, then fill 1/3 of the plate with protein like turkey breast and finally fill the rest with healthy grains like brown rice, bulgur, quinoa, or whole grain bread. Top off your plate with healthy fat sources like olive oil and nuts. You can use this plating technique to visualize the amount of food you should have, but you don’t have to eat it that way!

Savor the Food

Food is supposed to be enjoyed, so consume it slowly. Slowing down while eating is a great way to communicate with our brains. Research shows that the body sends its satiation signal about 20 minutes after its full to the brain. This lag leads us to overeat often unconsciously. Savor your thanksgiving meal and enjoy the company of loved ones. Be present in the moment and enjoy every bite of your meal. Bon Appetit!

The good news is that it’s possible to enjoy this holiday and stay on top of your health goals.

It’s time to celebrate and offer gratitude for the people and experiences you cherish. This Thanksgiving, enjoys the outdoors, make it about friends and family, and enjoy balanced meals throughout the day. Following these tips, you can enjoy this holiday while staying on track with your healthy habits.

The post How To Enjoy a Healthy Thanksgiving 5 (1) first appeared on Tone & Strengthen.

Three workouts in one! This class is a total body workout that combines cardio, strength training and core exercises. A total body workout designed to define & tone every muscle in every way. Great class for improving muscular strength & endurance.

Great for guys too! Please bring a yoga mat and towel.

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat, loop resistance band, and two medium/heavy dumbbells are suggested for this class *

*No Class Feb 18th*

The post 20/20/20 Cardio, Strength & Core – Jan 21st – Feb 25th 0 (0) first appeared on Tone & Strengthen.

Great for guys too! Please bring a yoga mat and towel.

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat, loop resistance band, and two medium/heavy dumbbells are suggested for this class *

*No Class Feb 18th*

The post 20/20/20 Cardio, Strength & Core 0 (0) first appeared on Tone & Strengthen.