Best Fit Guru's, APPS, and Sites to Keep Up With on The Internet

Born Fitness: This is a website to help identify the best diets, types of exercises and workouts, and various strategies that you can apply to your life to be more fit, feel better, and live stronger. Huffington Post calls it, "Born Fitness is one of the most inspiring sources in all of health and fitness."

 The Paleo Solution: For all things nutrition, autoimmunity and sleep health, check out Robb Wolf's Blog. 

Active.com: For those of you who like cardio, this is a great (free) site to sign up for. Not only do you get discounts and alerts on races in your area, (biking, running, walking, and swimming), but you also get awesome newsletters that contain all the highlights from their blog. 

Calm: An app for beginner meditation and mindfulness. This app is going to make your life easier. It's important to approach health and fitness from a holistic approach. This app focuses on reducing anxiety, helping you sleep better, and making you life less stressful. 

 

RF News

 

 

 

 

Summer is wrapping up, come back to the City FAM! RF has been busy this summer making adding some new equipment, adding new trainers and new BABIES! Congrats Dennis and Annie on Lucas. Gus's forever best friend <3. 

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Meet Remorca's newest trainers, Jillian Schemer and Sharon Armstrong! Follow then on Instagram @jilliann_schembri & @pineapple.yogi 

@jilliann_schembri

@jilliann_schembri

@pineapple.yogi

@pineapple.yogi


We will now be offering discounts on Health Warrior products (Superfood!) and offering Eboost pre-workout and Protein in-house, as well as several other Probiotics, Veggie Fixes, and energy supplements from Eboost. Meg is an ambassador for both now! 

@meg_takacs

@meg_takacs

Workout Motivation Could Come From Just a Few Small Adjustments

If you can't find the motivation to workout, or if you go through periods of loving it, and then periods of being totally unmotivated, your answer could lie in just a few small adjustments. Here are some unconventional ways to motivate yourself again. 

Music Matters: Music really is a motivator. You don't think that when you aren't listening to it, but if you're at work and debating on working out, put on a motivational or meaningful song and force yourself to listen to it and let your mind wander to (hopefully) ambitious thoughts. 

Buy new workout clothes. Materialistic? Maybe. But, it might work for you. Whenever I get a new pair of shoes, I always get really excited to run. Buying new technology could also help you get back in the swing. Subconsciously, I think it holds you accountable. And it makes you guilty if you don't use it. 

Fill your social media feeds with workout motivation. Visuals specifically. Seeing and hearing motivation can wake up your senses and in turn, fire up your motivation. Most of us are on these mediums all day, so why not do ourselves a favor and try it? 

Signing up for a race or a goal. Pay money. No one enjoys wasting money, and then you feel twice as guilty about not working out when you waste it on NOT WORKING OUT. Sign up for an event, or even just a class. Hold yourself accountable. 

What a Week of Working Out Should Consist of

When it comes to your workouts, you should keep it constantly varied. There are 5 key components to every workout program: 

The Big 4: The Back Squat (quads, hamstrings, gluten and hips), Bench Press (Chest, triceps and shoulders), Deadlifts (Glutes, hips, hamstrings and lower back), Overhead press (Back, shoulders, triceps) ALSO, a great perk of these is that they all work core. 

Cardio: If you don't have a ton of time to do long, steady pace cardio on your own, training HIIT style is a great way to still operate at a threshold pace and still receive the metabolic elements of cardio. Also, HIIT style workouts have a greater post-calorie burn. 

Flexibility and Range of Motion: This is CRITICAL! Just as important as working out. Improving your flexibility. Our friends at Hyperice offer a variety of recovery tools that use pressure and vibration to improve the body's overall performance. 

Body Weight Work: Calisthenics! While it's important to strength train with weights, its also important to do body weight training to help build lean muscle and to help maintain cognitive function. 

Muscle Activation Techniques: This total body process is designed to improve the communication between the nervous system and the muscular system. This sort of activation technique helps to identify muscle dysfunction that causes pain in body and finding the source of pain is always beneficial to overall body composition and overall health. 

How to Avoid Side Stitches When Running

1) What exactly are side stitches when you run? 2) What is the cause of them?

There isn't really any way to accurately identify exactly what a side stitch is, however, it can be caused by the pressure from the pumping of your legs pressing up on your diaphragm and the pressure from your rapid breathing in your lungs pressing down on your diaphragm. This causes uncomfortable pain in your abdomen because the pressure is squeezing your frame tighter and therefore cutting off blood and oxygen flow. 

Also, eating right before a run can cause side stitches too. 

3) Are certain people more likely to get them than others?

Yes, those who have improper breathing technique, poor posture, or a weak core. These people are more susceptible. I coach about this a lot during my runs, and I encourage my trainees to take huge deep "belly breathing" breathes even when you don't feel like you need to, every 3 minutes or so in a run. The more oxygen you can get to your body, the more efficiently you will run. Those who have shallow chest breathing are more likely to be affected by side stitches. 

4) If you're prone to them, can you do anything to minimize them?

Core exercises, practice proper breathing technique and improve V02 max (lung capacity) through speed work and hill repeats.  (i.e. do hill repeats, speed work, and metabolic conditioning with strength movements that incorporate your core and hip extension.)

5) Are there certain exercises you can do to minimize their frequency or pain?

Doing a few core exercises before your run can help with this- and like I said before, improving overall lung capacity through speed work and hill repeats will also help. 

6) Does food play a role in causing side stitches/ab cramps?

Yes, running on a full stomach will not be pleasant. All the pressure in your diaphragm from the pounding in your legs and rapid breathing in your lungs will smash your stomach and inevitably cause cramps from the body's lack of oxygen/blood flow. 

7) What do you recommend for battling side stitches mid-run or race?

Stop. And every 10 seconds take a huge deep breath (DEEP belly breathing). Fill lungs up to full capacity and exhale.  Do this for 60 seconds and progress back into race pace, starting at a light jog

The Treadmill Don'ts

By: @meg_Takacs - Remorca Fitness Trainer & Running Coach 

Whether you’re a beginner or you’ve been hitting the gym for years, approaching an unfamiliar piece of equipment is intimidating. That’s why we’re tackling “The Don’t List”—things you should never do while using certain pieces of gym equipment. We’re starting with the treadmill.

Treadmill workouts might seem simple on the surface—you hop on, crank up the speed, maybe try an incline—but appearances are deceiving. There’s a right way and a wrong way to get your treadmill workout in. 

Treadmill Workout Don’ts

1. Don’t hold the treadmill when you incline walk

Holding on while you walk on a treadmill defeats the purpose of using your own body weight to burn fat. The action of what is essentially pulling your body weight up a hill is essential to getting the most out of your treadmill workout.

2. Don’t put a towel over the numbers

You need to be mindful of pace and time when you run. There should never be a running workout wherein you are completely oblivious to your statistics. When you go into cruise control mode, it’s easy to lose sight of whether or not you’re improving week to week. Running is all about being mindful and aware.

3. Don’t let the treadmill pull you, you pull the treadmill

During any treadmill workout your mindset matters. Imagine pulling the treadmill with the balls of your feet and propelling yourself instead of the treadmill propelling you. Stay light on your feet and don’t strike the machine with your heels.

4. Don’t let the numbers you see intimidate you

When you increase the speed, immediately look up and allow your body to acclimate naturally. Let your physical body take over without mentally agonizing about the speed number you’ve chosen. Settle into the pace without freaking out.

5. Only use the treadmill for intervals and shorter workouts

Avoid the treadmill for long runs. This may seem counterintuitive (especially in the winter) but many treadmills are hard so it’s basically like you’re running on concrete.

6. Avoid watching TV during all workouts

You have the time you spend on the treadmill to unplug from life. Be mindful when you run and think about your body, the motion, and breathing. Watching TV isn’t going to give you any of that. Run because you want a mental release. It’s also all too easy to zone out to the TV and lose your footing.