In My Fit Steps, Christopher Setterlund: exercise

Showing posts with label exercise. Show all posts

Wednesday, May 3, 2017

Running New England Book Test Drive #3

I have been working for five years on getting the green light from a publisher for a running/health/travel book I am calling Running New England. It will feature fifty of the most beautiful running routes in New England. It will include details of the running route itself, where to start, where it goes, what you will see, and photos from the route. It will go deeper and share other nearby attractions, where to eat, places to stay, nearby road races, and some general history of the town where the running route is.

In order to pitch the book to some of the larger publishers I first need a literary agent. Many of them want samples from the proposed manuscript sent along with a query. That being said what follows is another example of a 'chapter' from the possible book. I am creating three, this is the second, which I will then send to various agents and see what happens. I hope that you enjoy this taste of what I am hoping to create in the near future.

Running New England

A Guide to the 50 Most Beautiful Running Routes and more

#3 - Kancamagus Highway - Lincoln, New Hampshire

Starting Line: Kancamagus Pass, Kancamagus Highway (GPS: 44.026390, -71.494864)

The Basics: This run is 7.5 miles in length beginning at the Kancamagus Pass overlook parking area. It is an out and back run, 3.75 miles out, returning back to the

sign for the Pass with the Elevation listed at 2,855 feet.

The Route:

Being in the heart of the White Mountains the grade of the highway at this location is steep. This makes this run very difficult. It is downhill on the way out, and uphill on the way back. This makes the first half of the run easy, and the second half extremely difficult. Save some energy for the run back, which is completely uphill with a grade as high as 9% in some spots. The highway itself is a normal-sized road with regular areas on the sides for bikes and pedestrians. There can be cracks and chunks taken from the road due to the harsh winters.

Cell phone service is nearly nonexistent. The luxuries of daily life are not readily available along the entirety of ‘The Kanc’ which is 34 ½ miles total in length. Due to the remoteness of this route it is wise to pay attention to the surroundings at all time. About 2.7 miles out from the beginning is Lily Pond on the left side of the road. There is a trail leading to it, though it is visible from the road. There is always a chance of spotting moose or bears so keep any music low. That being said it is not a congested highway and most vehicles can be spotted from a distance keeping the runner relatively safe. Continue on until you reach 3.75 miles to make it the 7.5 miles in total. There is no marker for turnaround, so run downhill as far as you would like, remember though that the return trip will be much more difficult.

The 9% Grade along The Kanc.

Attractions:

Ice Castles: 64 Railroad Street, Lincoln, NH – This is a highly popular winter attraction. More than 10,000 icicles are created and colorfully lit in a maze of beauty. There is a princess on duty at times for kids and ample opportunities for spectacular photographs. It is open weather-permitting. IceCastles.com

Franconia Notch State Park: 260 Tramway Drive, Lincoln, NH - More than 6,600 acres in size this park is in the White Mountains. It contains the spectacular Flume Gorge which rises up 800-feet near the foot of Mount Liberty. It was also once home to the iconic ‘Old Man of the Mountain.’ This was a natural rock formation which protruded from Cannon Mountain until it collapsed in 2003. The old man’s profile has been New Hampshire’s state emblem since 1945. NHStateParks.org

Clark’s Trading Post: 110 Daniel Webster Highway, Lincoln, NH - A family-friendly spot this attraction includes trained bears, a steam-powered train ride through the scenic countryside, the Anaconda Escape water raft ride, and much more. ClarksTradingPost.com

Heading up along Flume Gorge.

Food:

Flapjacks Pancake House: 149 Main Street, Lincoln, NH - Set in a cozy New England farmhouse this spot is known for delicious pancakes, omelets, and other breakfast items. It has been family run since 2004. Flapjacks.biz

Gypsy Café: 117 Main Street, Lincoln, NH – Incredible food with an equally incredible atmosphere. The menu has unique recipes from scratch containing items from all across the world including Greece, Japan, Morocco, Peru, and more. GypsyCafeRestaurant.com

Black Mtn. Burger Co.: 264 Main Street, Lincoln, NH - Their highly rated burgers have helped them secure Certificates of Excellence from TripAdvisor four times. Serving lunch and dinner within sight of the White Mountains their menu includes such unique items as homemade Buffalo Mac and Cheese Balls. BlackMtnBurger.com

Lodging:

Pemi Cabins: 460 US-3, Lincoln, NH - A cross between roughing it and modern amenities, these cabins are located right on the Pemigewasset River. There are 16 rooms and it is open year-round. PemiCabins.com

The Old Man of the Mountain Profiler, showing how it used to look.

Mt. Coolidge Motel: 386 US-3, Lincoln, NH – A highly rated, family-owned motel open seasonally from April through October and located near the entrance of Franconia Notch State Park.
MtCoolidgeMotel.com

Nearby Races:

Mount Washington Road Race: Held annually in June this race traverses up the auto road of the mountain to the summit, more than 6,000 feet above sea level. First held in 1936 this one-hill race is capped at 1,300 runners in 2017 and only eight have ever broken an hour in the 7.6-mile race. MtWashingtonAutoRoad.com/Mount-Washington-Road-Race

Loon Mountain Race: Recognized as one of the most difficult races in the Northeast due to its steep uphill climb, parts as much as a 40% incline. This 10K has won several national accolades. Nearly 600 people took part in the 2016 race. AcidoticRacing.com/Loon-Mountain-Race

About Lincoln:

A small mountain town of less than 2,000, Lincoln was incorporated in 1782. A former logging town it is home to the popular Loon Mountain and Flume Gorge. In addition to skiing the winter brings the spectacular Ice Castles which are icicle designs colorfully lit up for walks and photographs. Lincoln lies two hours south of the Canadian border, two hours north of Boston, and 90 minutes west of Maine.

The Kanc Route at Map My Run.com

Tuesday, April 4, 2017

Running New England Book Test Drive #2

Running New England

A Guide to the 50 Most Beautiful Running Routes and more

#2 - Ocean Road, Narragansett, Rhode Island

Starting Line: 1460 Ocean Road (GPS: 41.362047, -71.480905)

The Basics: This run is just over 11-miles in length and travels along historic Ocean Road. It is of moderate difficulty due to two gradual hills located within a mile of The Towers. The route is relatively flat once it approaches Scarborough State Beach. The length of the route is part of what adds to the difficulty as well.

Point Judith Lighthouse

The Route:
This run begins at Point Judith Lighthouse at the southern end of Ocean Road. The route is wide open for the first two miles, then it becomes sheltered from the ocean breeze for the next two to three miles. The views of the ocean are everywhere along the run. Even when the road becomes sheltered directly from the ocean you can still catch glimpses of it in between homes.

There are a few long climbs but nothing overly steep. The route out to The Towers is more of the incline whereas the return to Point Judith is a decline and a bit faster. The road has several long straight stretches, but also a few dangerous curves noted by signs and flashing lights. You should be aware of these as approaching vehicles may not be paying as close attention to runners. It opens back up as you approach The Towers. It is a simple straight out and straight back route.

Attractions:

Point Judith Lighthouse: 1460 Ocean Road – Built in 1857 and standing fifty-one feet tall this structure sits on the grounds of a Coast Guard Station and is well known after being featured at the beginning of a recent Marines television advertisement. (GPS: 41.362047, -71.480905)

Ocean Road Historic District: This stretch of the route is filled with beautiful and expensive mansions many of which were built as summer homes. There are forty-five homes making up the district, most of them were built in the latter half of the 19^th century and early 20^th century.

Scarborough State Beach: 970 Ocean Road - This is widely recognized as Rhode Island’s most popular beach. It is about a half-mile in length and has several pavilions on the shore which gives it more of a West Coast feel. (GPS: 41.389949, -71.473659)

Scarborough State Beach

The Towers: 35 Ocean Road - This impressive structure looks like part of a medieval castle but it was originally part of the Narragansett Pier Casino opened in 1886 before most of it burned to the ground in 1900. It stands as a sort of gate to Ocean Road as one must drive underneath it to continue. (GPS: 41.430489, -71.455766)

Food:

Crazy Burger Café & Juice Bar: 144 Boon Street - Renowned burgers made from beef, lamb, salmon, turkey, chicken, and more. It was featured on Food Network’s show Diners, Drive-Ins, & Dives in 2010.

Coast Guard House: 40 Ocean Road – A prime dining location within sight of The Towers. Originally opened in the 1940’s it specializes in steaks, seafood, and an award-winning wine selection.

The Towers

Monahan’s Clam Shack by the Sea: 190 Ocean Road – Very popular causal waterfront dining with fresh seafood, clam chowder, clam cakes and ice cream along the Narragansett seawall.

George’s of Galilee: 250 Sand Hill Cove Road – Located on Block Island Sound this spot has been satisfying patrons since 1948 with seafood, steaks, lobster, and specializing in boat-to-plate seafood and farm-to-table vegetables.

Lodging:

The Break: 1208 Ocean Road – A 16-room luxury hotel on the beach with a retro-design. It has an onsite restaurant Chair 5 and has been enthusiastically reviewed by Forbes. TheBreakHotel.com

The Anchor Motel: 825 Ocean Road – Overlooking Scarborough State Beach this 15-room motel has two bed & breakfast rooms opened year-round. It has been highly rated for the last ten years. TheAnchorMotel.com

Nearby Races:

Ocean Road 10K: Narragansett; Held at the beginning of October this race takes places along Ocean Road. Voted the Best 5K/10K in the Northeast in 2016 by Competitor Magazine the 5^th annual event occurs in 2017. There were just over 1,000 runners in the 2016 race. OceanRoad10k.com

Gansett Half Marathon: Narragansett; Held in late October this race takes place along Ocean Road. There were just over 550 runners in the 2016 race. Growing in popularity yearly 2017 will be the 4^th annual event. GansettHalfMarathon.com

About Narragansett:

Narragansett is a town on the south-central coast of Rhode Island bordering Narragansett Bay. A summer vacation destination its population traditionally more than doubles during the season. The popularity as a summer destination took off with the construction of the Narragansett Pier Railroad in 1876. The town is named for the tribe of Native Americans which once lived there. It was incorporated as its own separate town in 1901. In addition to the aforementioned attractions it is also the docking point for the Block Island Ferry.

The Narragansett Route

Saturday, April 1, 2017

Running New England Book Test Drive

In order to pitch the book to some of the larger publishers I first need a literary agent. Many of them want samples from the proposed manuscript sent along with a query. That being said what follows is an example of a 'chapter' from the possible book. I am creating three which I will then send to various agents and see what happens. I hope that you enjoy this taste of what I am hoping to create in the near future.

Running New England

A Guide to the 50 Most Beautiful Running Routes and more

#1 - Shore Run, Chatham, Massachusetts

Starting Line: Cow Yard Lane. GPS: 41.695902, -69.951520

The Basics: This course is 6.5 miles in length and is of moderate difficulty due to rolling hills and little in the way of sidewalks.

The Route: This run begins on the short dirt road Cow Yard Lane off of Old Harbor Road. Turn left heading out of Cow Yard Lane and head up a rather steep incline to a set of lights. Take a left turn at the set of lights; this is Shore Road. This road has several rolling hills. Follow Shore Road south all the way past Chatham Lighthouse which is on your right. Just past the lighthouse is where you will take a left down Morris Island Road.

Fishing Boats at Aunt Lydia's Cove.

Take the first right turn to continue on Morris Island Road. Follow the road all the way out to the Monomoy Wildlife Refuge. There are signs for it and it is on the left. Once at the Wildlife Refuge turn and follow this route back to beginning. The route overall is quite hilly. There are several rolling hills and little in the way of sidewalks. The majority of the route will be run on the road itself. Once you get to Morris Island Road the route becomes relatively flat.

Attractions:

- North Beach Island Cottages: Cow Yard Lane. At the beginning of the route, on Cow Yard Lane you can gaze out across the water toward North Beach Island. Once upon a time the beach was connected to the mainland to the south and there were more than forty beach cottages dotting the sand. Today only two remain and the former barrier beach is an island a little more than two and a half miles in length. (GPS: 41.695902, -69.951520)

- Aunt Lydia’s Cove: Barcliff Avenue Extended. Located along Shore Road this area is home to numerous fishing boats during the season. It is a haven for harbor and gray seals. It is a beautiful spot to stop and enjoy the scenery. It is also home to the Chatham Pier Fish Market. (GPS: 41.688168, -69.952002)

- Chatham Lighthouse: 37 Main Street. Standing stoically on Coast Guard property this forty-eight foot tall beacon has been guiding vessels safely along the shore since 1877 with the station being established in 1808. Until 1923 there were twin lighthouses at the location before the right ‘twin’ was moved up to Eastham where it stands today as Nauset Lighthouse. (GPS: 41.671321, -69.949432)

Chatham Lighthouse

- Monomoy Wildlife Refuge: 1 Wikis Way. Located on Morris Island Road this conservation land was established in 1944 to provide habitat for migratory birds. Though it is 7,604 acres in size only forty of those acres are part of mainland Chatham. The rest make up the two Monomoy Islands which stretch south for eight miles. (GPS: 41.657565, -69.958755)

Food:

- Del Mar: 907 Main Street, Chatham – Seafood, Bistro Cuisine, Thin Crust Wood Fired Pizza

- Corner Store: 1403 Old Queen Anne Road, Chatham – Sandwiches, custom burritos

- Chatham Squire: 487 Main Street, Chatham – Classic Pub Fare

- Red Nun Bar & Grill: 746 Main Street, Chatham – Award-winning burgers

Lodging:

The Beach at Monomoy Wildlife Refuge

- Chatham Bars Inn: 297 Shore Road. A luxurious resort opened in 1914 it has won numerous awards. It boasts spectacular views of the ocean, a private beach, spa, pool, elegant rooms and dining. It is a world class experience.

- Chatham Inn At 359 Main: 359 Main Street. A highly regarded, centrally located hotel. It has been voted one of the ten most romantic hotels in the United States. It has 18 rooms and is a renovated 1830 Federal-style mansion.

Nearby Races:

- Brew Run: Brewster, 5.2 miles. This is an annual race held in August and sponsored by The Brewster Woodshed. Every runner gets a free beer at the end. There were more than 1,200 runners in 2016

- Harwich Half Marathon: Half Marathon or 10K. This is an annual race held in October. It starts at Monomoy Regional High School in Harwich. There were over 400 runners in 2016.

About Chatham:

Chatham is a seaside town located at the ‘elbow’ of Cape Cod with a year-round population of 6,125. It has a thriving Main Street filled with quaint shops and superb restaurants. Explorer Samuel de Champlain landed at present-day Stage Harbor in 1606 giving it the name ‘Port Fortune.’ It was home to the second Marconi Wireless Station. Built in 1914 along Rt. 28 it included six 365-foot tall antennas. The former Chatham Naval Air Station saw action during World War I when a German U-Boat attacked vessels off of Orleans in 1918. Chatham is home to Forest Beach, Hardings Beach, Lighthouse Beach, Ridgevale Beach and is great for fishing both salt and freshwater.

The Chatham Course Map

Friday, February 24, 2017

Volume I, Issue IV - Stretching

The Main Event: The Importance of Stretching

Anyone who has ever done any sort of exercise has felt sore at one time or another. Any bout of strenuous activity like yard work can lead to muscle soreness as well. Stretching can help ease the soreness, and can help prevent the soreness if done regularly.

There are many reasons why one should stretch before and after exercise. Some of those include: decreasing muscle soreness and increasing range of motion, improving posture, reducing stress, and promoting circulation.¹

There are two types of stretching, Dynamic and Static, each have their own benefits.

Dynamic stretching is when a person stretches in a quicker fluid motion, such as shoulder rolls, marching, etc. It is usually done before a workout as the rapid movements warm the body up, prepare the body for working out, as well as simply stretching the muscles out.

Static stretching is when a person places a muscle in a sustained stretch. These usually last anywhere from 15-30 seconds, although longer is not a bad thing. These are usually done after a workout to lengthen the muscles back out after a period of intense contraction due to weight training, or cardio.

For older adults stretching, both dynamic and static, is imperative for maintaining flexibility and range of motion both of which decrease as people age. While heavy weight lifting might not be in the cards later in life stretching may offset some of the loss of strength by keeping muscles loose and flexible.

This hearkens back to a few blogs back when the benefits of yoga were addressed. It is a perfect combination of stretching and strength training as one must hold positions in classes.

Whether dynamic or static, stretching is very important. It should be as important as the actual workout itself. Take five minutes before and after a workout to stretch those muscles and maintain your flexibility and range of motion and help to prevent injury. Your body will thank you.

¹Top 10 Reasons to Stretch - ACE Fitness

Workout Song of the Day – Eye Of the Tiger – Survivor

Buy It On iTunes: Eye of the Tiger - Survivor

Snack of the Day – Greek Yogurt: This is a perfect low-fat, low sugar, high protein snack to have at any time. Greek yogurt is thicker, has roughly double the protein of regular yogurt, and is an excellent source of calcium and potassium among other things. The key is to use plain non-fat Greek yogurt. It can be topped with nuts, fruit, cinnamon, almost anything.

What’s In My Gym Bag? – Yaktrax: These are an excellent product to have for those who enjoy running outside in the winter but don’t want to risk injury on slick spots, snow, and ice. Named for the Tibetan Yak, these slip on cleats give any runner sure footing through some of the most challenging outdoor winter runs. They slip on the soles of your shoes and then strap securely across the front so they don’t come off. So popular are these products that the company has branched off into making Yaktrax for everyday activity, work, skiing, and mountain climbing. They are a great gift for any outdoor lover, or yourself.

Where To Buy: Yaktrax.com

Did You Know? - You need to burn about 7000 calories to lose 1 pound of fat.¹

¹ http://www.runnersworld.com/weight-loss/biggest-weight-loss-myth-revealed

Motivational Quote - “Strength and growth come only through continuous effort and struggle.” – Napoleon Hill

About Me - I am a World Instructor Training School (W.I.T.S.) Certified Personal Trainer living on Cape Cod, Massachusetts. I am an avid runner with forty races under my belt from 5K’s to marathons. My goal is to share my experiences and love of fitness with as many people as possible whether through this blog or through training. I would love to chat via email at ChristopherSetterlund@gmail.com.

If there are any questions, or topics you would like to see covered in future posts please contact me. If you would like to train with me I am currently plying my trade at Mid-Cape Athletic Club. You may call them to inquire about an appointment at 508-394-3511, visit them online at Midcapeathletic.com, or visit their club at 193 Whites Path in South Yarmouth, MA.

Tuesday, February 7, 2017

Volume I, Issue III - The Benefits of HIIT

The Main Event – The Benefits of HIIT

Cardiovascular training is extremely important when it comes to overall fitness and achieving weight loss. Some people enjoy cardio workouts, running, riding a bike, rowing machines, elliptical machines, each has their benefits and their fans. However many more people do not enjoy cardio and see it as a chore either done with a grimace, or potentially skipped all together. For those who feel this way there is a solution. It is a way to get the benefits of a great cardio workout without having to spend a long time doing it. It is called High Intensity Interval Training (HIIT) and it is a great way to work out smarter, not longer.

In short HIIT is short periods of high intensity work followed by longer periods of ‘rest.’ These periods of intense work can vary from person to person. It can be anywhere from a few seconds to a few minutes. The main key is to make sure that the resting period is roughly double that of the work period. These workouts can give a person tremendous benefits in a shorter time, as little as twenty minutes.

The benefits of HIIT are incredible. In as little as twenty minutes one can improve their blood pressure, cardio health, aerobic and anaerobic conditioning, insulin sensitivity, and burn abdominal fat without losing muscle mass. A HIIT workout can be tailored to those of any fitness level as well. Ideally the intense portion of the workout should be performed at anywhere between 80-90% of one’s maximum heart rate (220-age), with the resting portion being performed at 50% or lower of one’s MHR.

Once you have chosen your preferred method of HIIT it is best to perform this workout no more than once or twice per week to allow appropriate time for your body to recover. It also will help if you have an app like Tabata Pro where you can properly time your intervals. This app will alert you when it is time to ‘work’ and ‘rest’ and choosing how many rounds you do will make sure that you know how much longer until you can stop and go shower.

Remember on your HIIT days, as with any workout actually, to refuel afterwards. The intense nature of the workout will tax your body and thus it is imperative to fully stretch and then recover with ample fluids and a sensible snack preferably with protein.

Whether it’s a treadmill, spin bike, rowing machine, or even weight training, anybody can perform High Intensity Interval Training and reap the tremendous benefits that come from it!

ACSM - High Intensity Interval Training

Workout Song of the Week – Down With the Sickness – Disturbed

YouTube:

Buy it on iTunes

What’s In My Gym Bag? – Xtend – After any workout, especially a long cardiovascular session, it is important to recover properly. Branched-Chain Amino Acids (BCAA’s) are a very popular supplement to help one recover as research has shown that they help in muscle recover and lessening soreness after particularly intense workouts. ¹BCAA’s also help with immune support and also helps stave off lean muscle loss when your body is under stress from training.

For me Xtend, produced by Scivation, a company based out of North Carolina, has proven itself to be the best when it comes to BCAA’s and recovery from long intense running workouts. It comes in the research-proven 2:1:1 formula (leucine to isoleucine and valine) of BCAA’s, The powder can be taken after, or even before, a workout and I have found that it does exactly what it claims. I can run longer and more often which adds to my overall fitness. I would not recommend it if I did not believe in it myself.

Xtend can be found in any health and fitness store such as Vitamin Shoppe, or online at their website listed below. It comes in 12 flavors and there are new product options including Xtend with caffeine. Don’t just take my word for it, try it for yourself. As with any product or supplement I review please check with your own doctor before adding it to your routine.

3 Main Reasons You Need BCAA's - Bodybuilding.com

Where To Buy It - Xtend - Scivation.com

Take A Hike – Province Lands Bike Trail – Though it might still be in the depths of winter on Cape Cod one can still keep an eye looking ahead toward warm summer days. This is when staying fit and active leads many to journey outdoors. Hiking, and walking in general, is a great way to keep active and get into shape. All one needs is a pair of sneakers. The Cape has countless beautiful scenic areas to hike where one can get back to nature and escape for a while. A perfect spot to do this is the Province Lands Bike Trail in Provincetown. With more than eight miles of paved trails including the loop and offshoots this bike path will take you back to how Cape Cod appeared before we got here. The trail travels up and over the stoic dunes near Race Point making this walk or ride challenging due to its changes in elevation. There are several parking areas so that one can choose their own starting point. There really is no wrong place to begin an amazing journey through the dunes.

Did You Know? – The popular modern-day kettlebell was developed in the early 18^th century in Russia to weight crops. They became a staple of Dr. Vladislav Krayevsky, modern day gym forefather in 1885¹. Today they are readily available in most gyms.

¹ What Is A Kettlebell? - KettlebellsUSA.com

Motivational Quote – “It always seems impossible until it is done.” – Nelson Mandela

Monday, January 23, 2017

Volume I, Issue II - Why Men Should Do Yoga

The Main Event: The Benefits of Yoga For Men

Many men of all ages, shapes, and sizes live by the mantra of hitting the gym, lifting, and going home. For years I did this same thing. My mindset began to change when I took a liking to running. My legs would take a beating from hundreds of miles of constant pounding. In addition to learning my own proper running form I started to understand the benefits of stretching. Static stretches, particularly those working on the quadriceps, hamstrings, and calves, became a part of my routine.

I had dabbled in yoga on my own at home, even purchasing The Yoga Deck by Olivia Miller. I had never taken it too seriously though as I had believed that my own stretching on my own was all I needed. However it was not until I took a chance and actually went to a yoga class that I learned just how beneficial the practice was.

There are many reasons I could give as to why men should incorporate yoga into their fitness routines. It increases range of motion, it strengthens your stabilizer muscles, it helps your breathing by focusing on it, and maybe most importantly it strengthens your mind through the practice. Those reasons should be enough for any man to at least give it a try.¹

I tried my hand at hot power yoga. This was a 90-minute class where the temperature was set at a balmy 90-degrees. Anyone who thinks that yoga is easy, or just something that ladies do, needs to spend a few minutes attempting some of the poses in the heat. I was pouring sweat within minutes. After a few consecutive poses like Warrior II, Chair Pose, and Triangle Pose I was begging for the Downward Dog pose which is considered ‘rest.’

By the time class ended I was a puddle and my muscles felt like noodles. It was one of the most difficult workouts I had ever done, and I loved every moment of it. After a few more classes with the amazing Chrissy Petrillo instructing I began to notice little things like increased flexibility as well as less muscle pain from running. Since then it has become a part of my routine, even if I do not attend a class I have learned what poses help my body recover and strengthen through specific types of workouts.

Those men who have tried yoga know what I am talking about when it comes to these benefits. Those who are still skeptical go and give it at least one try. What have you got to lose?

Source Cited: Bodybuilding.com - 6 Reasons Why Men Should Do Yoga

Workout Song of the Day: Adventure of a Lifetime – Coldplay

Buy It On iTunes: Coldplay - Adventure Of A Lifetime

Snack of the Day: Halo Top Ice Cream. For so many people sticking to a diet means giving up some sort of treat that they love. One such treat is likely to be ice cream. However that is a thing of the past thanks to Halo Top. The folks at Halo Top use stevia and another natural sweetener known as Erythritol in place of sugar. In comparison per serving Halo Top’s vanilla ice cream has 60 calories compared to 250 for both Ben & Jerry’s and Haagen Dazs. As far as fat content, per serving, Halo Top’s vanilla has 2 grams of fat compared to 16 grams for Ben & Jerry’s and 17 grams for Haagen Dazs. If it is ice cream you’re craving Halo Top comes to the rescue. It is readily available in 17 delicious flavors at Whole Foods. Halo Top.com

Did You Know?: According to Very Well.com those who hold on to the side rails while walking on a treadmill burn 20-25% fewer calories than those who do not. Very Well.com

Working With Clients: At the gym where I train, MidCape Athletic Club, a high percentage of the clientele are active seniors. The majority of them, when I ask them what their goals are as far as fitness goes, tell me that it is to make the activities of daily life easier. One such way to do this is to improve their grip strength. A stronger grip contributes to an overall stronger body. Over half of the muscles in the body are designed to help you lift things and carry things.¹

When it comes to daily life for seniors it is easy to see why a strong grip is beneficial. It helps with tasks such as opening a jar or even getting up out of a chair. Although there are hand grip strengtheners you squeeze I have found a different prop that has contributed greatly to improving the grip strength of several of my clients, and that is a toning ball.

A toning ball is a soft weighted ball usually reserved for Pilates and can weigh anywhere from 1-lb to more than 5-lbs. I have used 2-lb balls for my clients and have led them through a variety of exercises including reverse bicep curls and front and side deltoid raises. The key is that the individual in order to complete the motion must maintain their grip on the ball. This not only works the muscles but also strengthens the grip at the same time.

A highlight for me was having my client Dottie, who is over 70, tell me that her arthritis pain had all but subsided after several sessions with the toning balls. I highly recommend if you have access to them to use that for any aged client to help with grip strength.

I found a good deal on toning balls here: Yoga Accessories.com

Sources Cited:Shapefit.com - Grip Training Benefits

Inspirational Quote: “If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.” – Dr. Martin Luther King Jr.

About Me: I am a World Instructor Training School (W.I.T.S.) Certified Personal Trainer living on Cape Cod, Massachusetts. I am an avid runner with forty races under my belt from 5K’s to marathons. My goal is to share my experiences and love of fitness with as many people as possible whether through this blog or through training. I would love to chat via email at ChristopherSetterlund@gmail.com.

Saturday, January 14, 2017

Volume I, Issue I - An Introduction

Main Event: Why People Should Exercise

Being that this is a blog centered around fitness and an overall healthy lifestyle I figured why not have the first main event story be the most obvious one: Why You Should Exercise.

The easy answer is that exercise will improve your overall health and quality of life. That being said I know that there needs to be some hard facts to back up my claim.

The Mayo Clinic states that regular physical activity not only controls weight by burning more calories, it also improves your mood and helps battle against physical and mental disorders. Exercise can improve your energy levels, it can fight against depression by increasing the release of the feel good hormone called serotonin. Meaning that getting out to even walking for thirty minutes a day can help you become fitter and happier¹. Who wouldn’t want that?

I’m sure that many of you have seen the ads for the chain gym Planet Fitness which promises no ‘gym-timidation’ as a way to gain new members. Although I do think some people get intimidated by the gym I believe that there are a good number of people who just plain do not want to join a gym. This can be as simple as a lack of motivation which is a topic for another day. Joining a gym is the most common way to get your daily dose of exercise, however it is far from the only way.

If the idea of joining a gym at this moment does not appeal to you there are many ways to get the recommended 150 minutes of weekly exercise. I will cover in another section of this blog where you can go to walk and enjoy the beauty of not only Cape Cod but a lot of New England as well. If the weather outside is frightful there are ways to get in your exercise inside. You can use bodyweight exercises such as squats, lunges, and pushups. There are cheap pieces of equipment you can buy such as resistance bands, medicine balls, and floor mats. Best of all in this day and age of technology there are countless online workouts led by qualified instructors that can give you a gym-quality class in your own living room.

The most important part of exercise is to get started. The psychological benefits of physical activity can be felt almost immediately. When done regularly the strength and cardio benefits can begin to show in a few weeks². Before you see the results you will feel them. The increased energy and improved mood should make it easier to keep going.

I will do my best here to share ways to make that fitness journey easier and even fun. Remember if you have any questions, or just need a shot of motivation I am just an email away. I was not born a trainer, I am still basically a regular guy still working on my own fitness journey. The photo below is a before and after showing my own 35-lb weight loss. If I can do it anyone can!

Sources Cited:

Workout Song Of the Day - 24K Magic - Bruno Mars

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Buy It On iTunes: https://itunes.apple.com/us/album/24k-magic/id1161503945?i=1161504024

What’s In My Gym Bag?:

Vitamin D3 – The ‘sun vitamin’ is plentiful outside yet surprisingly many have a deficiency of it. If one is deficient supplementing with D3, getting back to normal levels, may help in athletic performance. Low levels can lead to an increased risk of stress fractures, as the vitamin helps regulate calcium absorption. It also supports lung and cardiovascular health.

An average daily dose of Vitamin D is between 2,000-4,000 IU (International Units) naturally, so additional supplementation of 2,000IU would be best if one is thinking of trying it.

As with any supplement please talk to your doctor if you have any questions. I am only sharing what I use and think will help others.

Buy It At Vitamin Shoppe here: https://www.vitaminshoppe.com/p/vitamin-d3-2000-iu-100-softgels/vs-2463

Or buy it in store at their location at the Festival Plaza in Hyannis, MA.

Did You Know?

According to My Fitness Pal.com, a 150-lb person burns 422 calories shoveling snow for an hour. Spring begins on March 20th!

“The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty.” – Winston Churchill

Gear:

For those getting their daily dose of exercise out in the elements you can’t go wrong with this lightweight and warm Bodhi Beanie from Cape Cloth. I’ve got mine! Pick one up online here: http://www.capecloth.com/shop/bodhibeanie

About Me:

I am a World Instructor Training School (W.I.T.S.) Certified Personal Trainer living on Cape Cod, Massachusetts. I am an avid runner with forty races under my belt from 5K’s to marathons. My goal is to share my experiences and love of fitness with as many people as possible whether through this blog or through training. I would love to chat via email at ChristopherSetterlund@gmail.com. If there are any questions, or topics you would like to see covered in future posts please contact me. If you would like to train with me I am currently plying my trade at Mid-Cape Athletic Club. You may call them to inquire about an appointment at 508-394-3511, visit them online at Midcapeathletic.com, or visit their club at 193 Whites Path in South Yarmouth, MA.