Hybrid

30 11, 2015

Are You Wearing the Correct Fitness Shoe?

2015-11-30T16:45:33+00:00 November 30th, 2015|Endurance, Group Fitness, Hybrid, News, Personal Training, Sports Performance|0 Comments

By Randy Leopando, CSCS, FMS, Director of Personal Training

Are you wearing the correct type of shoe when you exercise?  The right shoe can make or break your workout. After all, an ill-fitting shoe can cause faulty mechanics, pain, and even injury. If you participate in a specific sport or activity more than two times per week, the American Podiatric Medical Association (APMA) recommends wearing a sport-specific shoe. This means you might need different shoes for different activities. Here are some recommendations on shoes for popular fitness modes.

Running

The repetitive nature of running requires extra attention to footwear in order to prevent injury and maximize comfort. Running shoes reduce the impact of each step you take. They are designed for forward motion with specific cushion in the heel and forefoot.  I highly recommend you get fitted at a specialty store.  Your foot type will dictate what type of shoe to get.  Locally I recommend the Running Center and Big River Running – they can analyze your gait and make the appropriate recommendation.

Walking

Walking involves a heavier heel strike, so walking shoes are created to have a round and stiff heel to support the heel-toe action of the gait. When shopping for a new walking shoe, check the flexibility of the sole. The toe box should be able to bend and twist easily for best results. Search for shoes with breathable mesh to keep feet cool on long jaunts.

Weightlifting

To lift weights effectively, a stable foot is required. Look for a shoe that provides a flat and sturdy base like a low-profile cross-trainer. Most cross-trainers work well for the average gym goer because they can be used for weight lifting, plyometric and cardiovascular endurance activities. Cross-trainers, however, are not especially great for any one activity. If you are focusing specifically on Olympic lifting, for example, Olympic lifting shoes provide a rigid structure and small heel lift, which enhances the stability of the foot for explosive power transfer.

Group Fitness Classes

Our Group Fitness and Hybrid Training classes are diverse and demand lateral movement, agility and stability. Look for a pair of lightweight cross-trainers with ankle and arch support. You will likely want a shoe with a wide toe box and a soft, flexible sole to grip the floor and maneuver in a variety of formats. If you attend cycling class on a regular basis, consider a pair of cycling shoes, which provide a solid base to alleviate foot fatigue and clips to allow you to connect with the bike for a more efficient and comfortable pedal stroke.

If the shoe fits…

Once you have the proper shoe for the workout, it’s important to replace them periodically. Shoes may lose their support or cushion long before they actually look worn. In fact, your body may signal shoe break down with aches or pains in your feet, shins, knees or back. A trained professional at a specialty store can recognize wear in your current shoes, watch your gait and provide recommendations. Most experts suggest replacing running shoes every 300 to 500 miles. For those who do not log miles, replace shoes every six months if you work out most days, or every year if you exercise a couple of times per week. You can extend the life of your fitness shoes by using them only when you exercise. If you like the comfort of your fitness shoes for running around town doing errands, consider buying a second pair to act as your “casual” shoe.  Hope this info gets you off on the right foot!

2 11, 2015

5 Common Fitness Saboteurs and How to Defeat Them

2015-11-02T19:50:39+00:00 November 2nd, 2015|Group Fitness, Hybrid, Personal Training|0 Comments

5 Common Fitness Saboteurs and How to Defeat Them
by Randy Leopando

Ever have those days when you feel like the universe is conspiring to keep you from reaching your fitness goals? Even the most committed fitness enthusiasts (myself included) face challenges to staying active. Sometimes we sabotage ourselves. Other times, life interferes with our exercise plans.  With the new year just around the corner, perhaps this blog will give you an head start.

Check out this list of common fitness saboteurs and learn how to combat them with practical strategies that really work:

  1. Stress

When you’re up against a work deadline or the kids are sick, you may feel you can’t handle one more thing, including exercise. But taking time out to go for a brisk walk or workout is one of the best things you can do during times of intense stress. Exercise helps alleviate stress, anxiety, and depression and helps boost your mood, enabling you to cope with whatever you’re facing. Even a short workout is better than nothing.  And believe it or not, a low to moderate intense routine is more ideal when cortisol (the “stress” hormone) levels are high.

  1. Unrealistic Expectations

Novice exercisers get frustrated when they expect big results too soon after starting a fitness program. Because they haven’t lost a huge amount of weight or developed six-pack abs after only a week or two of exercise, they throw in the towel. To avoid this mistake, set realistic goals and practice extreme patience. You can’t undo 10 years of a sedentary lifestyle in a week of walking. If you stick with a regimen, your body will respond to exercise. It takes at least six weeks of regular exercise and sometimes more for physiological changes to kick in.  Unfortunately the older you get, the longer it takes to “kick in.”  And don’t forget your nutrition…you can’t out-train a bad diet.

  1. Overtraining

Demanding daily workouts without scheduled rest won’t help you reach your goals faster. Instead, it’ll undermine your progress. Overtraining occurs when the exercise load is excessive related to the amount of time allowed for recovery. Overtaxing the body’s systems leads to decreased performance. Your joints and other soft tissue structures may need extra recovery especially if you haven’t exercised in a long time.  A day or two off from vigorous exercise each week is recommended for rest and recovery. This can be done through a combination of scheduling rest days into your fitness plan and alternating hard and easy workouts. For example, cross-training, swapping out a few runs for swimming or bicycling, is another effective way to avoid overtraining, but scheduled recovery days are still recommended.

  1. The Unexpected

You were going to walk after work, but now you’ve been asked to work late. Or perhaps you got an email that got you distracted and made you complete a task even though it could have waited. Life happens, and you can either throw up your hands and say, “forget it,” or accept it and roll with it. Resilience is your ability to bounce back quickly from life’s surprises and setbacks. This can be improved with practice. Strategies include having a workout “plan B” (i.e. workout at a different time of day like early morning), being mindful of your diet on those off-days, alternating your normal routine that day and make it more active (extra stairs, parking further so you can walk), or putting down that smartphone and give time to yourself.  As you become more resilient, you’re less likely to ditch your workout when something comes up. Instead, you’ll be able to quickly modify your plans and move forward.

  1. Negative Self-Talk

“I’m so lazy, I’ll never be fit;” “I didn’t even exercise once this week;” “I’m such a loser.” Would you talk to a friend or loved one this way? Listening to negative self-talk isn’t motivating, so what’s the point? Negative self-talk only destroys your confidence and motivation to the point where you can’t visualize success. But you don’t have to put up with it. The next time you recognize a critical thought, stop it and replace it with a positive thought, like this: “I’m so proud of myself for walking at lunch time today. It took a lot of effort, but I did it.” Behavior change is hard. Give yourself some credit for every step you take toward your fitness goals.

Sources: American Council on Exercise (acefitness.org)

 

12 09, 2013

Spinning with POWER – FAQs

2017-05-18T19:36:34+00:00 September 12th, 2013|Endurance, Group Fitness, Hybrid, Sports Performance|0 Comments

It’s been an exciting first few classes on our new Spinner Blade IONs! The feedback has IMG_1854been overwhelmingly positive and the new lingo, technology and challenges have presented lots of questions! Hopefully we can address some of them here and give you more knowledge to enhance your PowerCycle experience.

  1. How do “kcals” on the power meter differ from calories burned on other cardio equipment? The Kcal reading on the power meter represents an accurate energy expenditure in kilojoules. This number takes into account the food calories burned resulting from your power output on the bike. It does not count calories you would otherwise burn (at rest) during that time period. Other cardio equipment provides only an estimate of calories burned based on a formula. It is not determined by, and does not measure,  your effort.
  2. Why is my wattage low if I’m pedaling fast? Power is measured as frictional load between the brake pad and flywheel. Without adequate resistance, the rider is not expending energy to move the flywheel.
  3. Does the computer take into account my weight? Power output alone does not reflect the strength and fitness of one rider compared to another. A heavier rider may generate higher wattage but the power to weight ratio must be considered.
  4. How can my wattage and kcal reading be so different from one class to another? Wattage and kcals are a direct measure of your power output. Muscle fatigue, dehydration, lack of rest and many other factors can affect your energy level.
  5. Why is it important to know RPM and wattage? Your RPM, or cadence, is one component of power output. The instructor may use an RPM range to help you reach the a desired training zone and reading this number eliminates the guesswork. The wattage is an accurate measure of the power generated on the bike. Speed and resistance will change the wattage reading in real time. Using these numbers in class creates the opportunity to accurately implement training principles.
  6. What are training zones? There are 6 training zones in PowerCycle. Recovery, Aerobic, Threshold, Anaerobic, Peak and Max. Your instructor will use these zones to describe the expected level of intensity at different points in class.
  7. How are personal training zones determined? Instructors will explain the focus of each class and will help you determine your zones. Everyone’s training zones are different and will change as you get stronger. We will offer several “Threshold Testing” classes each month for those interested in truly defining their Personal Spinning Threshold (applicable only on a Spinner). Thirty minute one-on-one sessions with your instructors are also available at $45+tax for anyone wanting more education on the bike along with threshold testing. Threshold testing can be repeated periodically and offers a way to measure progress.
  8. What is threshold and why do I need to know mine? Threshold is the point between aerobic and anaerobic training. Determining your threshold allows you to know and work in your personal training zones. An increase in threshold and power represent gains in fitness.
  9. What are Threshold Testing classes? Threshold testing classes will include a warm up, 2 ramp tests (increasing resistance at 2 min intervals until failure), a recovery between tests and a cool down. To get the most accurate measure, participants should be well rested, hydrated and properly fueled. This format will be approximately the same length as other PowerCycle classes and is extremely challenging!
  10. Can I still benefit from class without focusing on the power meter? We know that not everyone is interested in monitoring wattage, kilojoules and RPM. Feel free come for the group dynamic and good music. You can throw your towel over the computer and still get a great cardiovascular workout. But we bet you’ll peek!

“If it doesn’t challenge you, it doesn’t change you”

If you have questions or comments, please email Kim Wallis at kimw@NutriFormance.com.

 

21 08, 2013

A POWERful Workout

2017-05-18T19:36:36+00:00 August 21st, 2013|Endurance, Group Fitness, Hybrid, Personal Training, Sports Performance|0 Comments

We are very excited to be the first facility in St. Louis to offer classes on the new Spinner Blade Ion and instructors certified to teach power training. The newest equipment and technology in Spinning will take our Cycling Program to the next level with accurate feedback about your power output. The Blade Spinners will be here the first week of September and we are bringing in Angie Sturtevant, Power Specialist Master Instructor, for a day-long intensive training to teach our cycling staff all about our new bikes and power meters.

VIDEO: POWERful Training

Everything you know and love about Indoor Cycling will be enhanced with the addition of the power meters. If you’ve never truly measured your effort in class, you will be amazed by how it enhances your training. Our instructors will still bring the same energy, intensity and creativity to their classes now with the ability to guide you more efficiently. NutriFormance is dedicated to providing intelligent, results driven programs. Whether your goals are cardiovascular health, weight loss, endurance training or sports performance, you will benefit from our upgraded cycling program.

20 09, 2012

What to eat to make the most out of your workouts at NutriFormance

2017-05-18T19:37:07+00:00 September 20th, 2012|Group Fitness, Hybrid, Nutrition, Personal Training, Pilates|0 Comments

30 minutes before Class

4 oz Gatorade Prime*
8 oz Gatorade*
4 Gatorade Chews* + water*
½ Clif Bar+ water*

60 minutes before class

Oatmeal made with milk + fruit
6oz Greek yogurt + fruit
Egg + toast
PB toast + fruit

*During exercise or classes for 1 hour or less, drink water*

When classes or exercise lasts longer than 1 hour
(Without fuel for exercise lasting longer than 1 hour you are slowing down your metabolism and increasing risk of injury.)
4oz Gatorade Prime* 4 Gatorade Chews*
½ Gatorade* ½ Orange Juice*

Snack Ideas after Classes or Exercise
Gatorade Recovery Shake 8oz* + water* Gatorade Recovery Beverage*
Naked Protein Zone smoothie + water* muscle milk 8oz* + water*
fruit + 8oz low-fat chocolate milk + water*

*You may visit the Pro Shop to purchase your products.

4 09, 2012

NF's Elite Membership: Unlimited Personal Training

2017-05-18T19:37:08+00:00 September 4th, 2012|Group Fitness, Hybrid, Media, Personal Training|0 Comments

At $199 per month, Elite Training is a great option for those seeking the benefits of personal training, easy and convenient scheduling and a program based on scientific exercise progression designed for results. Our Elite Membership includes all 65+ classes per week – Hybrid Training, Hybrid Athlete, Pilates Mat, Indoor Cycling, Yoga, Sleek Physique and all other Group Fitness classes.

Each month our Director of Training, Randy Leopando, creates a template using sound physiological principles to build strength, power and flexibility. This full body workout will help build lean muscle mass and strong bones as well as accelerate fat loss. Our skilled trainers will choose the exercises, set the pace and make other necessary adjustments to offer a safe yet challenging workout suitable for all levels. The group dynamic (up to 4 people in a session) adds a motivational factor that helps you work beyond what you would normally do on your own.

We currently offer 12 Elite Training sessions each week. Many more sessions being added in December! View the schedule under the “Elite Training” tab. See a sample Elite Training session here.

30 09, 2011

Train like our athletes do

2017-05-18T19:37:25+00:00 September 30th, 2011|Hybrid|0 Comments

Curious about what goes on upstairs on the turf? Experience it for yourself. Let the sport performance coaches of Athletic Republic take you through the same protocols as our student athletes and pro athletes alike. Coaches will incorporate sprints on the Athletic Republic patented high speed running treadmill, jumps on the plyo press, agility drills and functional strength in all sessions. While the workout is hard core, our experienced coaches can adjust the intensity at each station to meet the fitness levels of each client. Sessions are limited to 8 participants and offered at the following times:

Tuesdays 6am with Dan Jasa

Tuesdays 11:30am with Tim McDoniel

Thursdays 6am with Tim McDoniel

Fridays 9am with Ryan Farrar

*Click here to see NF trainers doing Hybrid Athlete