A SHOE FOR EVERY RUN

Like many fitness enthusiasts I have what I consider to be a healthy sneaker fetish. When it comes to my running sneakers however, this minor fetish turns into a complete "hide-em'-from-your-husband, probably should seriously consider therapy" obsession. Not only do I buy a new pair every 2-3 months, I refuse to throw out the old ones... you know, in case I have a last minute running emergency. I keep a pair in my car, a pair in my closet, my gym bag, my gym locker. Heck, there's probably a pair behind the couch if I were to look. Still, as crazy as it may sound they all have a purpose and a run that makes them just right.

Let's start with the Vibrams Five Fingers. I wear those for my beach jogs and whenever I want to just really feel the ground. I enjoy being barefoot in general so they are a great sneaker to have around. 

Now the lime green Newbies (that's what I call all my New Balance) are great for trail runs on a softer terrain. They are Vibram inspired but have slightly more protection on the sole and come on, they're lime friggin' green! Who isn't happy running in lime green sneakers?

More rugged terrain calls for the cool-kid sneaker based out of Colorado, the Altras. (If you call Altra's customer service line it is highly likely that the guy you talk to will call you "dude" throughout the entire conversation. Sounds annoying but it's actually pretty amusing.) My Altra's are another minimalist sneaker but they have a cushioned insole, a wide toe box and they just make me feel more protected when running over sharp rocks and tree roots.

The last two pairs of black Newbies are my "street shoes" and they are my road race babies. Canal side, downtown, blacktop to dirt, they are perfect in every way on pavement for my size 6, slightly under-pronating tootsies. In fact, we just ran our best 5K time to date last weekend.

So like a parent with many children, my sneakers are all different but special in their own unique way. I always have the best shoe for all my favorite runs and no excuse not to blaze a new trail. After all, new trails make running exciting. And buying new sneakers? Well that makes running really, really exciting. So go ahead and buy yourself some new kicks... it's a healthy obsession. 

THE FIRST 20 MINUTES by GRETCHEN REYNOLDS

I'm a firm believer in the benefits of shorter, more intense interval training workouts (HIIT) for improving heart health and maintaining overall fitness. "The First 20 Minutes" by Gretchen Reynolds discusses the proven science that can help us all exercise smarter and live longer by pushing our limits both mentally and physically. Most reported studies found that longer periods of exercise at a more moderate level of intensity did not increase weight loss or fitness performance as much as shorter, more intense workouts. In fact, working the body at a very high intensity, between 75 and 90 percent of an individuals VO2 max, seemed to provide the best results.

There is a lot of interesting information in this book yet the most appealing part to me was the authors recognition of the fact that working at high levels of intensity is no substitute for a generally active life. Our bodies change physiologically when we spend long periods of time being inactive and working out for 30, 60 or even 90 minutes cannot undo the damage of that sedentary lifestyle. As human beings we are healthiest when we exercise regularly and remain active. When it comes to staying healthy and living longer, daily, consistent movement is the key. In an era when people are looking for the simplest and easiest ways to be healthier, nothing is easier than getting off the couch and going... no matter the speed or pace.

THE DANGERS OF WORKOUT COPY-CATTING

Recently I was approached by a gym member who was interested in hiring me as her trainer. As we spoke she mentioned that she had been observing me with other members for a few weeks and had begun incorporating some of the exercises she saw into her own workouts. Considering I have a wide range of clients with a broad level of abilities I was curious as to which exercises she was doing and more importantly how she was doing them. As she demonstrated what she had been doing I was immediately alerted to the fact that she was not referring to the exercises by name, but rather saying "I did this one," and "I really like that one." Although her form was fortunately not terrible is wasn't correct either. I made the corrections, gave her names for the exercises and informed her which muscles she was working. She was pleased to have the additional information and made an appointment for a private session of her own.
As I drove home from the gym I couldn't help but wonder about how many other people watch trainers or other gym members and try to copy-cat exercises they don't really know or understand. The worst case scenario is that a person gets injured and the best case is that they don't get the full benefit of the exercise. Either way, when observing others at the gym, on television, or in a fitness magazine make sure that you choose your exercises wisely. We all love new and exciting workouts and I'm no exception; I'm the biggest YouTube and Gym Spy out there. Still, if you are unsure just take a minute and ask a trainer for some tips- we are usually more than happy to help!