STRENGTH TRAINING FOR RUNNERS: WHY YOU SHOULD PICK UP THAT WEIGHT

“Are you a runner?  When is the last time you strength trained?  If you can’t remember…what is holding you back?”

strength training for runners

“To be a better runner just run.”  Yes, you do need to run if you want to become a better, faster runner however, that is only one piece of the puzzle.  Strength training will not only help make you a faster and stronger runner, it is a critical part in helping prevent injury as well.  Putting in your miles as well as 2 days of strength training will give you optimal running results.  Here are just some of the benefits of strength training for runners:

Leg strength:  Many back, hip and knee issues are contributed to a leg imbalance…strong quads and weak hamstrings.  During strength training you are able to work on building up hamstring strength and help keep many of these common runner issues at bay.

Gluteus strength:  While running, there is an automatic system in which the muscles are supposed to “fire” (or engage).  The glutes are supposed to fire first, then the quads, calves, etc.  Again, because most runners have very strong quads, the order in which the muscles fire is thrown off…this is the number one cause of one of the most common runner issues – ITBS (Iliotibial Band Syndrome) or IT issues.  Strengthen the glutes, reduce the risk of ITBS.

Upper body strength: Having a strong upper body helps runners with posture as well as having a strong arm swing which helps propel the body forward (especially uphill).

Core strength: Enough said – one of the most crucial set of muscles in your body are your core muscles.  Most people, runners included, think abdominals when they think core.  Yes, the abs are part of the core muscles but it is more than that, it includes all of the muscles that are located to keep the body stable and balanced (hips, back, oblique’s).  Doing a few ab crunches a couple of times a week is not enough to keep your core strong and healthy. Whether you are just walking in daily life, carrying a big bag or running a marathon, your core is at work to keep you aligned and protected so strength training is a must.

So when you are writing out your weekly running schedule, be sure to pencil in some time to get in your strength training as well – two days is best but one is better than none.  If you need help with a runner’s strength training program, we can help – contact us at: 678-417-0880 ext. 8301 / info@bodyrich.com.  Also, check out this article for more info on the importance of strength training for runners:  http://relentlessforwardcommotion.com/2014/12/strength-training-for-runners-why-you-should-pick-up-that-weight/

Paula Jamieson

Certified Personal Trainer and Fitness Nutritionist

Bodyrich Fitness Company

RED, WHITE, BLUE AND DELICIOUS

With Memorial Day weekend just a few days away, many of you are already planning on what to make for your traditional cookout and/or family gathering.  This year, why not shake things up a bit with a healthy and colorful twist on some good ole American classics?  Check out these recipes…with flavors this delicious, you don’t even have to tell anyone that they are healthier:

Red, White & Blue Potato Salad

Dressed with a tangy lemon vinaigrette and fresh mint, this healthy potato salad will make a perfect contribution to any cookout

Ingredients:

  • 2 lb. baby (fingerling) potatoes – mix of white, red and blue (aka: purple)
  • 1/4 cup lemon juice
  • 3 TB extra-virgin olive oil
  • 1/2 tsp. salt
  • Freshly ground pepper to taste
  • 3/4 cup chopped roasted red peppers, rinsed
  • 4 scallions, thinly sliced
  • 1/4 cup chopped fresh mint

Preparation:

  1. Place potatoes in a large saucepan and cover with lightly salted water.
  2. Bring to a boil and cook until tender (about 15 minutes).
  3. Drain and rinse with cold water.
  4. Transfer to a cutting board and let cool for 15 minutes.
  5. Meanwhile, whisk lemon juice, oil, salt and pepper in a large bowl.
  6. Once the potatoes are cool, cut in half, add to the bowl and toss to coat.

Just before serving, add peppers, scallions and mint to the salad and toss gently

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BLUEBERRY BEEF BURGERS w/ Cherry Ketchup

(You can also use ground turkey or chicken instead of beef as well)

Ingredients:

  • ½ cup bread crumbs (whole-wheat or panko)
  • 1/3 cup blueberries (fresh or frozen w/ no sugar added (thawed)
  • 1 TB balsamic vinegar
  • 2 tsp. Dijon mustard
  • 1 tsp. Worcestershire sauce
  • 2 cloves garlic, minced
  • 1/4 tsp. salt
  • Freshly ground pepper, to taste
  • 12 oz. 90%-lean ground beef (or ground turkey breast or chicken)

Preparation:

  1. Place bread crumbs in a large bowl
  2. In a food processor, add blueberries, vinegar, mustard, Worcestershire, garlic, salt and pepper and process until pureed.
  3. Scrape into the bowl with the breadcrumbs – mix well
  4. Add ground beef (turkey or chicken) and mix well
  5. Divide the mixture into four equal portions and form into 1/2-inch-thick patties (about 4 inches in diameter)
  6. Meanwhile, preheat broiler or heat grill to medium-high. If using the broiler, coat a broiler pan with cooking spray. If using a grill, oil the grill rack by rubbing it with an oil-soaked paper towel.
  7. Cook patties until browned and no longer pink in the center, 4 to 5 minutes per side.

Serve immediately with or without buns and if you like, try them with the Cherry Ketchup

CHERRY KETCHUP:

  • 1 – 10 oz. package frozen pitted cherries (not in syrup)
  • 1/2 cup dried cherries
  • 1/2 cup cider vinegar
  • 1/3 cup water
  • 2 cloves garlic, crushed
  • 1 tablespoon sugar
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon ground allspice
  • 1/8 teaspoon ground cardamom
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon cayenne pepper

Put in a food processor and mix until smooth

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RED, WHITE & BLUE POPSICLES

Frozen, fruity freshness is what you find in these cool treats and they are sure to please children (and adults) of all ages on a hot, sunny day

Ingredients:

  • 1 1/2 cups blueberries
  • 1 cup raspberries
  • 2 cups limeade

Preparation:

  1. Divide blueberries and raspberries among freezer-pop molds
  2. Pour limeade over the berries
  3. Insert the sticks and freeze until completely firm, about 6 hours

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While you are enjoying your cookout and all of the yummy red, white and blue eats, please don’t forget to take a moment to honor, salute and remember our nation’s real heroes – those men and women who made the ultimate sacrifice for our country. Have a fun and safe Memorial Day!

memorialdayrememberingthefallen-618x317

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer & Fitness Nutritionist

678-417-0880 ext. 8301 / info@bodyrich.com

 

 

 

 

 

 

 

STAY HYDRATED & ZAP YOUR SODA CRAVINGS AT THE SAME TIME

Summer is around the corner, the mercury is rising and the temperatures are already reaching 80+. With the great weather comes outdoor fun and exercise but unfortunately it can also bring along with it dehydration.

No matter how many times a day you tell yourself that drinking water is the best way to stay healthy and hydrated, sometimes you still feel bored and feel the need to grab that unhealthy sugary drink or soda. Not only is that a quick addition to your caloric daily intake, many of these sodas and sugary drinks also have caffeine which can also attribute to dehydration.

Luckily for you, just in time for summer, we have some great alternatives to sodas, sugary drinks as well as plain, boring water.  Summer is the time when fruits and herbs are at their peak of taste and freshness so what better time to try out some of these fruit-infused waters. Crush your sweet cravings as well as keep your body hydrated by trying out these 7 amazing recipes:

  1. Blueberry & Orange Water:  http://www.thepeachkitchen.com/2013/07/blueberry-%E2%99%A5-orange-water-infuse-your-water/
  2. Strawberry, Lime, Cucumber & Mint Water:  http://backtoherroots.com/2014/04/11/strawberry-lime-cucumber-and-mint-water/
  3.  Strawberry, Lemon & Basil Water:  http://natashaskitchen.com/2013/06/15/naturally-flavored-water/
  4. Watermelon & Mint Water:                                                                          http://eat-drink-love.com/2014/05/fruit-infused-water/
  5. Rosemary & Grapefruit Water:                                                                           http://kojo-designs.com/2013/03/new-detox-water-recipes/
  6. Strawberry, Lemon & Basil Water: http://shewhoeats.blogspot.com/2012/08/mostly-water-with-hint-of-summer-flavors.html
  7. Blueberry & Lavender Water:                                      http://www.melissas.com/Articles.asp?ID=564

Paula Jamieson

Certified Personal Trainer & Fitness Nutritionist

Bodyrich Fitness Company:

678.417.0880 ext. 8301 / info@bodyrich.com

 

 

 

 

 

HAPPY MOTHER’S DAY!

mother's day

The celebration of Mother’s Day began in the United States in the early 20th century and is not only a modern celebration honoring mothers but also motherhood, maternal bonds, and the influence of mothers in society as well.  Mother’s Day was first celebrated in 1908.

The story of Mother’s Day comes from the determination of Anna Jarvis, a daughter from Grafton, WV, who after her own mother’s death, resolved to pay tribute to not only her mother, but all other mothers of the world.

She got the inspiration of celebrating Mother’s Day quite early in life. When she was 12 years old, her mother said a class prayer to conclude their lesson on Mothers of the Bible: “I hope that someone, sometime will found a memorial Mother’s Day commemorating her for the matchless service she renders to humanity in every field of life. She is entitled to it – Amen”.  Anna never forgot this prayer and in 1905, when her mother passed away, as she stood at her mother’s graveside service, her last words to her were “By the grace of God, you shall have that Mother’s Day.”

In 1907, Anna began an aggressive campaign to establish a National Mother’s Day in U.S. On the second anniversary of her mother’s death, she led a small tribute to her mother at her church. The participants wore white and red carnations (representing Anna’s mom’s favorite flower). A white one was to honor a deceased mother and a red one to honor a living mother. The very next year, the entire city of Philadelphia honored Mother’s Day as well.  In 1909, forty-five states including Puerto Rico, Hawaii, Canada and Mexico observed the day.

After that, Anna and her supporters began to write hundreds of letters to those holding the positions of power pushing for the need for a national Mother’s Day. Though they were met with opposition by some, including Sen. Henry Moore Teller, who thought it was “absolutely absurd,” and “trifling”, finally, in 1914 Woodrow Wilson signed the proclamation making Mother’s Day, an official national holiday to be held every year, on the second Sunday in May.

While Anna was very happy about her success in the founding Mother’s Day, by the 1920’s she became very angry and resentful of all the commercialization. Hallmark and candy companies alike were exploiting the honor of mothers by trying to make a profit. Anna intended for this holiday to be an opportunity for people to appreciate and honor mothers by writing a personal letter by hand, visiting and expressing love and gratitude, rather than buying gifts and pre-made cards. She was so angry that she even tried to have the holiday reformed and also protested at a candy makers’ convention in 1923 (which only got her arrested).  Despite her protests, Anna’s holiday was adopted by other countries and it is now celebrated all over the world.

So however you celebrate, to all of you mothers, grandmothers, step-moms, moms-to-be and motherly figures, from all of us at Bodyrich Fitness Company to you – thank you for all you do and Happy Mother’s Day!

Paula Jamieson

Certified Personal Trainer & Fitness Nutritionist