As more people commit to running as a means of fitness and wellness, the question arises: How can one enhance their ability to run longer distances effectively? One highly effective method is to base training and pace on heart rate. Listening to your body's signals and understanding your heart rate can be a game-changer for improving endurance and overall fitness. In this blog post, we will explore the benefits of heart rate training, how to determine your heart rate zones, a

Embarking on a running journey can be both exhilarating and challenging. As a beginner runner, you are bound to face some hurdles along the way. But fear not! With a dash of wit and a sprinkle of determination, you can conquer these obstacles and become a seasoned pavement pounder. So, lace up your running shoes and let's dive into the hardest things to overcome as a beginner runner! 1. The Battle of the Inner Couch Potato: Bid farewell to your cozy couch and say hello to ear

Introduction: Calling all endurance runners! If you thought strength training was reserved for bodybuilders and superheroes, think again! Building strength is key to boosting your performance as an endurance runner. So, let's lace up our sneakers, strap on our science bonnets, and dive headfirst into the world of strength training for running. And fear not, we'll sprinkle some humor along the way! 1. Deadlifts: Lifting Spirits... and Weights! You might think of deadlifts as s

Polycystic ovary syndrome is a condition in which a woman’s ovaries have multiple cysts on a scan. The syndrome itself is defined by an imbalance in your hormones – an excess in androgen (testosterone is one type of androgen) Polycystic Ovary Syndrome (PCOS) and Weight Gain Written by Stephanie Watson Medically Reviewed by Nivin Todd, MD on March 02, 2023 Most women at some point have to contend with weight gain. But for women with polycystic ovary syndrome (PCOS), losing wei

The creatine phosphate system (ATP-CP) When you exercise, your body needs energy to keep going. The creatine phosphate system is one way that your body gets that energy. It works really quickly, but it only lasts for about 10 seconds. After that, your body has to switch to a different system to keep getting energy. Think of it like driving a car. The creatine phosphate system is like using first gear. It gets you going really quickly, but if you only used first gear, you woul

Losing weight can sometimes feel like an uphill battle, even if you’re making all the right choices with your diet and exercise habits. If you’re struggling to shed those extra pounds despite your best efforts, it may be due to one of the following reasons: 1. You’re consuming too many calories: Even if you’re eating healthy foods, consuming too many calories can prevent weight loss. It’s important to monitor your portion sizes and measure out your food to ensure you’re not e

Women going through the menopausal transition may gain weight. Those who wish to lose this weight may have more difficulty than usual, and keeping the weight off can be challenging. Weight gain occurs before and during menopause partly because of a drop in estrogen levels. Low-quality sleep and regular, age-related reductions in metabolism and muscle tone can also contribute to this weight gain. The weight tends to develop in the abdomen. Although losing weight can be more ch

Back pain is a common problem for many people, and one that can be especially difficult to manage. As a personal trainer, it's important to understand the underlying causes of back pain to help clients prevent or reduce their symptoms. In this blog post, we'll explore the medical research and NASAM to explain why people suffer from back pain and what can be done to alleviate it. Why People Suffer from Back Pain? According to the National Academy of Sports Medicine (NASAM), th

Do you often find yourself feeling drained and sleepy even after a good night's sleep? You are not alone. Many people experience tiredness and fatigue throughout the day, despite being well-rested. Here are some possible reasons why you feel tired throughout the day: 1. Dehydration: Drinking enough water is crucial for maintaining energy levels throughout the day. Dehydration can lead to fatigue, muscle weakness, and even headaches. Make sure you drink plenty of fluids, espec

Strength training is an important component of overall health and fitness for women of all ages, but it becomes increasingly crucial as we age. After the age of 40, women tend to lose muscle mass and bone density, making strength training a vital aspect of maintaining health and physical functionality. Here are some evidence-based tips to help women over 40 build strength. Tip #1: Start slow and gradually increase intensity As we get older, our bodies become less resilient an

The importance of weight and cardio training for people over 30. As people age, they may start to notice that their bodies aren’t functioning quite as well as they used to. One of the biggest changes that occurs is a decrease in muscle mass, which can lead to a number of health complications. That’s why it’s essential to maintain a consistent exercise program, with both weight and cardio training, especially for those over the age of 30. Why is maintaining muscle mass so impo