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CLAFitness.com Training

Is There an App for That?

10/17/2019

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PictureAdd those small things in!
Are you guilty of doing the workouts you love but then skipping the small things? If so you are not alone. As a coach, I see this all of the time. Runners love to run, not lift, so if pressed for time they will always get their run in and most likely tell themselves that they will do the foam rolling or PT work “later.” Triathletes will get their swim, bike or run in but they are much more hit and miss with lifting or stretching. Lifters get in all the strength work but where is that cardio or that mobility?

Over and over, I see my athletes skipping the little stuff. {foam rolling, mobility work, stretching or maybe some PT exercises} It is fantastic that the planned runs or rides are getting done but sometimes it is just as important to get in the little things. Just as recovery is a critical part of being the best athlete one can be these little things are too. 

The little things are a big part of the foundation for achieving goals. If they are always skipped, then the danger is that down the road you will be missing some key building blocks in your athletic foundation. 

As an athlete, it is not only about training the engine and just like it takes time to develop the engine it takes time to develop muscles, tendons, muscle patterning, mobility and flexibility. There aren’t any quick fixes or short cuts. You can’t pop a pill and suddenly not need to stretch any more and there certainly is NOT an app that will do it all for you.  


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Itch to Move

4/18/2018

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Lately I have found myself sitting much more than I would like to or would have thought possible. More hours in front of the computer, helping kids with homework and sitting in traffic and in all reality, all I really want to do is move!

How many of you can relate?

An athlete came to me a few weeks ago asking what she could do at work when she had a few minutes and wanted to move but was in work clothes and could not get sweaty or take the time for a formal workout.

There are more and more studies that point to all the negative effects of inactivity on your body and even your brain that can come from long periods of sitting and inactivity. Did you know too much sitting can cause a decrease in energy (no excuse that you are resting to have more energy), a decrease in metabolism (even for those who work out regularly), back and spine issues, muscle imbalance issues (think of some of hamstring and hip flexor issues you or your friends may have), lack of focus and ability to concentrate and even depression. EEK!

Sometimes however, there just isn't a choice.

Since this was first brought up I have had some interesting conversations about what various people do when they get an itch to move and don’t have time to change or even get (that) sweaty.

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The Forgotten Muscles

2/21/2018

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Picture
You may have noticed some new and very simple exercises popping up on your assigned strength routines. What muscle are we targeting? We spend a lot of time worrying about engaging glutes, working on developing better core and overall strength but forget how much work these muscles do for us when we walk, climb stairs, bike, and run.

Did you figure it out yet?

Your calf muscles. These muscles in your lower legs do a lot of work all day every day and with running they lift the heel about 1500 times per mile. Adding in calf strength training exercises and stretching can keep you ticking along doing all the activities you love day in and day out.

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Video Series - Alternating Bicep Curls with Balance

2/14/2018

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Muscle Matters! Here is exercise number five of our top five exercises for maintaining strength.

Oh sure, there’s is nothing more stereotypical than a bicep curl! And yet this basic exercise which works the front of your upper arms is important for daily movements as simple as picking up a bag of groceries. Working this muscle is also critical to holding up your forearms as you run. Have you ever tried to run without your arms? As the legs fatigue or when running uphill we rely even more on our arms. Developing muscle endurance in your upper body can be invaluable to keep you going.

Adding in a single leg balance with this exercise forces more attention to engaging your glutes and core and provides balance-training practice. Balance training is not usually something that we think of until we are much older and overall poor balance and strength contribute to falls and injury. Adding balance training to your usual strength training regiment now is a great way to make sure you are maintaining this critical component of daily living.  

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  • Home
  • About CLAFitness.com
    • Coach Lesley
    • CLA Fitness Team
    • CLA Support Team
  • Services
    • Why hire a coach?
    • Running
    • AlterG / Anti-Gravity Treadmill
    • Triathlon
    • Overall Health and Fitness Goals
    • Consulting
    • ChelanCamp >
      • ChelanCamp FAQ
      • ChelanCamp Schedule
  • Training Blog
  • Contact
  • Resources