5 Minute Killer Core Workout

Strengthening your core is critical for optimal health. If your core is strong, that strength radiates out to your extremities and you will be better able to run faster, jump higher, stabilize and align your body, absorb and brace for any impact and move your body more efficiently and with better mechanics.  It’s important to mention that your core is not only your abs – but also includes your back and hips so to strengthen your core effectively you need to work the front, back and sides of your torso.

Here’s a workout that can condition your entire core in a quick 5 minute format.

Choose 3 different Core Exercises of the following nature – one stabilization exercise, one flexion or rotation of the spine and one hip exercise or back extension.

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Take Advantage of Fall and Get Fit!

It’s not as hot, kids are back to school, vacations are over and many people use this time to “Fall back into Fitness”. Here’s some easy tips to put ‘Fitness First for Fall’!

1. Take a Walk

Vancouver looks so beautiful right now with the leaves changing color.Schedule weekly walks along the trails on Officers Row and through Fort Vancouver, or along the waterfront trail especially the newly developed waterfront area, Salmon Creek, Lacamas Lake or Discovery Trails. These nature walks will be good for the mind, body and spirit!

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Fit For The Rain

After enjoying a wonderful summer, we’re probably all bracing for the rainy season. So how do you stay fit, when it’s rainy and cold? Many people notice that their activity levels take a nose dive during the rainy season and most tend to gain weight. The lack of sunlight during the rainy months often leads to many people experiencing Seasonal Affective Disorder (SAD) or the Rainy Blues. Fortunately, it doesn’t have to be this way. Follow these tips to feel great and stay in fabulous shape during the months of rain on our horizon.

SMART Gear

There’s no bad weather, only bad gear. If you are wearing the correct clothing, you can still get outdoors when it’s cold and wet without feeling miserable.  Not only will you keep your fitness routine going, but being outdoors even if it’s cloudy and rainy, still exposes you to some levels of daylight, UV Rays and Vitamin D and will help to prevent SAD. So head to your local sporting goods retailer to get some warm and waterproof clothing.

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Monitor Your HEART!

At Northwest Personal Training, we have recently implemented a new system called Fit-Metrix which tracks our clients’ heart rate during workouts, time in each training zones, calories burned and more. As trainers, it allows us to immediately adjust workout intensity based on our clients’ goals and their body’s response to the exercise. It also allows us to reward points to clients based on workout consistency and intensity. We can even use Fit-Metrix to host challenges where clients compete to see who can get the most points during a specific time frame. It has been extremely motivating and will translate to better results!

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Train to Run APPLETREE – Week 6

The Old Apple Tree.jpgIt’s Race Week! Time flies when you’re having fun! You will experience a lot of adrenaline and feed off the energy of others at the race but continue to listen to your body and know that you’ve done the work to get you to the finish line.

If you haven’t registered yet, hurry so you can get a Finisher’s Tshirt. Remember Kids 17 and under race the 5K for free and use code “COLUMBIAN” to get 10% off.

If you don’t feel quite ready yet, volunteer for the weekend and be inspired by all the people doing the race with various fitness levels, age, body shapes and sizes. It is so motivating! Email volunteer@whyracingevents.com if you want to help out!

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Train to Run APPLETREE – Week 5

Beautiful Evening on Columbia WayWe have 2 weeks left to get you to the finish line. Remember that half the battle is your mindset. So get your mind straight and believe that you can get to the finish line and I’ll see you at the finish line to place your medal around your neck!

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Train to Run APPLETREE – Week 4

Are you feeling stronger? The program probably doesn’t feel easier because as you’re getting more fit, I’m making the program harder as you progress. We are three weeks in and ready to advance the program to get you to the finish line of the APPLETREE Sunset 5K or Half Marathon. Remember to listen to your body and progress more slowly if needed!

Remember to get signed up as soon as possible so then you’re committed! The Inaugural APPLETREE Marathon, Half Marathon and Sunset 5K on Saturday and Sunday September 15th & 16th is going to be epic. The start/finish line will be on Officer’s Row in front of the historical Grant House with a “Run through History” theme and runners and walkers will travel through the Fort, past the Pearson Museum and Airport, past the oldest Apple Tree on the Pacific Coast, along the water front and through downtown past the Columbian newspaper which is one of the oldest locally, family-owned newspapers in the country operating since 1890. Since Kids 17 and under can register for the 5K for FREE and with a distance for everyone in the family, we want to provide training guidelines and a program to make sure everyone is ready for race day! People from all over the country will be using the APPLETREE Marathon to quality for the Boston Marathon and we want to come together as a community and be part of this historical event and highlight how amazing Vancouver is! Not everyone can do a Marathon, but we can all do a 5K!

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Train to Run APPLETREE – Week 3

We are two weeks in and ready to progress towards the finish line of the APPLETREE Sunset 5K/10K or Half Marathon. Remember, for those new to running, if you need to progress more slowly, that’s okay. You know your body better than anyone so if you need to adjust the programming to fit how your body is feeling, be sure to listen to your body.

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Train to Run APPLETREE: Week 2

Hopefully, you’ve survived week one of the APPLETREE Training program and are now ready to progress. For those new to running, fifteen seconds of running at a time isn’t too bad, but as we increase this week, if you need to back off a bit that’s ok too. You could make the increase for as long as you can and then drop back to 15 seconds of running and 45 seconds of walking for the remainder of the 30 minutes. That’s true for the additional two programs – remember that you all know your body better than anyone so if you need to adjust the programming to fit how your body is feeling, be sure to do that.

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Train to Run APPLETREE

Vancouver is hosting the Inaugural APPLETREE Marathon, Half Marathon and Sunset 5K/10K on Saturday and Sunday September 15th & 16th with a “Run through History” theme and the Columbian newspaper is the Media sponsor for this event. The start/finish line will be on Officer’s Row in front of the historical Grant House and will travel through the Fort, past the Pearson Museum and Airport, past the oldest Apple Tree on the Pacific Coast, along the water front and through downtown past the Columbian newspaper which is one of the oldest locally, family-owned newspapers in the country operating since 1890. Since Kids 17 and under can register for the 5K for FREE and with a distance for everyone in the family, we want to provide training guidelines and a program to make sure everyone is ready for race day!

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