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3 BIG reasons Why Runners should Cross Train.

3/24/2017

Cross Training for Runners

Runners want three very simple things:

They want to run further.
They want to run faster.
They want to live pain free when not running.

So in this blog, I will touch on ways that a cross training program will enhance a runner’s program.

1. How cross training helps you run further.
One of the limiting factors in how far a runner can effectively run is trunk strength and postural strength. A well designed cross training program will incorporate bodyweight and resistance based strength training. We will also strengthen all you core muscles thus allowing an improved running posture. This postural strength is vital for a distance runner. We will develop our athlete from core to extremity.

2. How cross training helps you run faster.
For a moment, let’s assume that our runner has an ideal stride length, awesome endurance, and already does speed work while running. What could make this runner faster? STRENGTH. The correct amount of strength development will give a runner more horsepower. What your program will look like will be based on whether you are a sprinter, 8K runner or a marathon runner.

3. How cross training helps you live pain free
Unfortunately, many runners start cross training as a reaction to an injury or chronic pain. Both of which are all too common. The main culprits are muscle imbalances and overuse. Simply put, certain muscles get stronger from running while others are neglected and get weaker. A well designed cross training program will correct these imbalances leading to less injury and less pain.

Not all cross training programs are the same. It’s important to design a program for each individual. Variables such as number of training sessions per week, exercise selection, volume, load, and intensity should all be taken into consideration. One very important component that is often overlooked is rest. Rest and recovery are essential to any successful training program.

In Health,
Brian Cavanaugh

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With temperatures rising: 5 STEPS TO ACHIEVING YOUR SUMMER BEACH BODY

3/20/2017

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Hey gang, March is here and that means it is time to start your Summer Beach Body Program. In less than 16 weeks, summer will officially be here. Just enough time for you to get in great shape and look your best for the summer. This article is going to highlight my top 5 steps to achieving your summer beach body.

STEP 1: HONEST ASSESSMENT

Before getting started, you will need to conduct an honest assessment of your current fitness level and body composition. When I work with a new client, one of the first things we do is to establish a baseline. If you don’t know where you are starting from, how will you be able to measure your progress? We establish baseline numbers for weight, body fat percentage and circumference measurements of key body parts. I often have my clients take pictures in a bathing suit or board shorts from the front, sides, and rear angles. To measure current fitness level, we can look at several variables including but not limited to: one mile run, maximum repetitions of pushups, pull ups, and sit ups in one minute, and one repetition maximum (1RM) of squat, bench, and deadlift. We will use all of this data to assess strengths, weaknesses, and our starting baseline.

STEP 2: REALISTIC GOALS

Now that you know where you stand, you can set goals. These goals should be motivating and inspiring, yet realistic, achievable, and safe in accordance with sound exercise science and nutrition. Some examples of specific goals are: 1) reduce body fat by a certain percentage within a certain time frame 2) gain a certain amount of lean muscle mass with a specific time parameter 3) improve body composition by reducing a set number of inches from key body parts i.e. hips, waist, etc. all while simultaneously improving your overall fitness.

We can also set performance goals. For example, reducing your one mile run time by 1-2 minutes, increasing strength levels on the fundamental lifts, or increasing the number of pull ups or pushups you can perform in one minute by a certain percentage.

STEP 3: PROGRAM DESIGN

Here is the most challenging section of this entire 5 step plan. I could write an entire article or multiple articles on this subject alone. Yet, let me touch on the two basics to get you started.

Schedule: How many days per week can you commit to your program? How much time can you devote to each workout? These questions need to be answered honestly in order to create an effective workout template that you can adhere to for the duration of the program.
Program Parameters: Now that you have completed steps 1 and 2 (honest assessment and realistic goal setting), you can create your training template. You will designate the exact times and volumes of your strength training sessions, cardio sessions, and mobility/flexibility sessions. The style of training is also a factor to consider. Do you prefer powerlifting, Crossfit, or bodybuilding programs?

STEP 4: PROPER NUTRITION

In order to be successful in achieving your summer beach body, a sound nutritionally balanced diet is paramount. If you wish to lose weight, you must ingest less calories than you expend. Eating a high quality diet that is high in protein, healthy fats, and nutrient dense foods with minimal processed, highly refined foods is essential to achieving your optimal body composition.

STEP 5: ACCOUNTABILITY

This is the most important of all five steps, thus I saved it for last. Honestly, a perfect plan is worthless unless it is executed with conviction. To reach you goal of a summer beach body, you MUST be consistent and devoted in following your program.

You need accountability!!!

A few tips for achieving accountability:

Schedule your workouts on your calendar. Treat them with the same respect as a business appointment.
Find an accountability partner. Check in with your partner daily, share stories, encourage each other, and be each other’s support system.
Find a dedicated training partner. There is nothing better than having an awesome workout partner that you look forward to meeting for your workouts. You and your partner will rely on one another and push each other to achieve your goals.

IN CLOSING:
You now have my 5 steps to achieving your “Summer Beach Body.” I challenge and empower each of you to make this commitment to yourself. One final thought, the greatest investment is the one you make in yourself. A qualified personal trainer can help you with all five of these steps to take you to the next level. Consider investing in a 12 week personal training program to help you achieve the success and results you desire.

In health,
Brian Cavanaugh

(View this post and others on OneLife Fitness Blog)

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The 4 Main Reasons to Train in a Small Group

3/18/2017

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Many club members want the benefits of a qualified personal trainer. Yet, for one reason or another, one-on-one personal training is not the right fit for them. This is where “small group personal” becomes the perfect solution. Small group training is when a group three to six clients share a training session with a personal trainer. Check out these four huge benefits below.

Accountability

The first major benefit of small group training is accountability. When you not only have you trainer expecting you, but also your teammates counting on you: you tend to show up and do your best. You become not only accountable to your trainer, but to your partners as well. Showing up and giving your best effort is your biggest responsibility in regards to the gym.

Most humans are social by nature and crave positive social interaction. Working out with a small group of likeminded friends/individuals makes exercise more fun. And if your workouts are more fun, you will come more often, stick with the program, and work harder.

Support

All clients will experience challenges, plateaus, and setbacks from time to time. Also, it’s only normal to have questions and sometimes insecurities. Your small group of peers will act as a support system. Both during the workouts themselves and at private times. You can share experiences and concerns with one another as well as provide moral support, encouragement, and positive affirmations.

Cost

Personal training does require a financial investment. Your trainer is providing his/her time, passion, and expertise. Yet with small group training, each participant receives a great discount by sharing the session. This makes small group training a tremendous value.

Here is a personal testimony from one of my small group training clients.
“Joining my small group for personal training at OneLife Fitness was an awesome decision. At first, I didn’t really know anyone. Yet, workout by workout all of us became great friends. I grew to count on my teammates to help me reach my goals, and I wanted to do the same for them. Working out no longer felt like a chore, it became a highlight of my day.”
-Justine White, Member of OneLife Princess Anne

In Health,
Brian Cavanaugh
(View this post and others on OneLife Fitness Blog)

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Cavanaugh Fitness

3 BIG reasons Why Runners should Cross Train.

With temperatures rising: 5 STEPS TO ACHIEVING YOUR SUMMER BEACH BODY

The 4 Main Reasons to Train in a Small Group

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