Monday, December 15, 2014

Triathlete Strength Workout

If you're a triathlete, you shouldn't forget strength training.
If you are at all interested in fitness, you should never forget strength training.  Fitness writer Sarah Wassner Flynn provides this easy-to-do strength training workout that anybody can do to gain strength in all of the key muscle areas.  Her piece appears on She also discusses why each strength exercise is important to performance.

Taking a break from posting for a couple of weeks.

Friday, December 12, 2014

Hydrate When It's Cold

We take for granted the importance of hydration during runs in the colder months.
In the Shut Up And Run blog, you can learn more about nine reasons why hydration is just as important during colder months as it is warmer months.

Wednesday, December 10, 2014

Burpees Anyone?

My good friend Mike St. Clair pointed this article out about the importance of "body weight" exercises.

Exercise with your body weight is a great form of maintaining healthy in healthy way.  Yes, that means more pushups, burpees and other fun exercises.
Read more in this post from Outside magazine written by Dr. Michael Joyner, an exercise expert at the Mayo Clinic.

Sunday, December 7, 2014

Be Daring With Your Fitness

Perhaps you are looking for something a little different in your fitness routine?  Perhaps you are willing to be daring in your fitness activities?
A studio in West Des Moines, Iowa is changing its name to Club B-FIT in order to bring attention to its updated approach to "cutting edge" fitness.  This gym, among other activities, is taking a special interest in aerial fitness activities. 

Check out this post from the Des Moines Register that highlights some of the unique program offerings available through Club B-FIT.

Wednesday, December 3, 2014

Run Faster In Less Time

How do you run faster and spend less time doing it?
Read running coach Jason Fitzgerald's tips on how you can become a better and faster runner without investing as much time into it.  Fitzgerald's post was recently featured on

Monday, December 1, 2014

Get Your Brain In Shape

What is the most important muscle in your body? Your brain.

And how do you keep that muscle in shape . . . exercise according to a recent article in the Des Moines Register. "Really, the health of your brain is a full-body issue," said Valerie Stickel-Diehl, a case manager at the Ruan Neuroscience Center at Mercy Medical Center. One of her roles is to provide information for patients with any brain-related diagnosis.
"Being physically, mentally, socially active and having a good diet are essential," said Dr. Heike Schmolck, a behavioral neurologist at Mercy. "If you look at big groups of people, the ones who are active are better off."

So . . . make sure you exercise to keep that brain muscle health.

Friday, November 28, 2014

Facts About Long Runs

Running long runs as part of your training programs is a little different than other runs.

Distance running coach Jeff Galloway offers some tips about making the best of your long runs in your training.
One key to note about the long run is to treat it as an "endurance" workout, not a "speed" workout.

Monday, November 24, 2014

Knowing When To Say When

Sometimes it's not worth risking injury to finish a workout.

There are those times where you feel pain and you can work through it, but there are those times where the pain is obviously telling you to rest and take care of an injury.

This post from the Shut Up and Run blog describes a scenario where it is probably best to "quit", rest and seek attention from a physician if the issue persists. 

Saturday, November 22, 2014

Doing A Quick Workout

How do you grab a workout or keep fit when you are short on time?
There are ways to do it -- you just have to be creative.  And you should also know that event though you might not be doing an intense workout, some exercise is better than none.

Check out this post from the Des Moines Register that features nine creative ways to snag a quick workout.

Monday, November 17, 2014

Kids Do Triathlons

Be inspired by the stories of these children who have competed in the Hy-Vee Triathlon. 
These kids are having the time of their lives.  Learn about their competitive endeavors in this post from the Des Moines Register.

Friday, November 14, 2014

Study Supports Running

A recent study actually defends running in joint health.
According to a recent post on Jeff Galloway's blog, a recent study indicates running does not predispose arthritis in joints.  Check it out. 

Monday, November 10, 2014

When Your Workout Fails

Despite our best efforts to have a great workout, it doesn't always pan out that way.
Depending on what you eat, drink, sleep and think -- these factors can all impact whether you have a good fitness experience or not.  There are certain applications you can follow to put all of these factors in the right direction for success in your fitness activities.  This article from the Wall Street Journal will enlighten you on what makes for consistently having good workouts.

Saturday, November 8, 2014

High-Traffic Yoga

Yoga classes are popping up everywhere.

It's great how local parks and other public facilities are getting into the yoga act by hosting classes open to everyone. 
Check out this article from the Des Moines Register on the various yoga programs in the city of Des Moines.

Thursday, November 6, 2014

Sunday, November 2, 2014

Seeking Nutrition Help?

Looking for some help with your nutrition?

This post on the "Run To The Finish" blog features some very helpful hints on where to turn for nutrition expertise.  You will learn some of the various definitions of different nutrition experts and their fields of focus . . . such as "registered dietitian".
You might be working your hardest and in the best shape of your life.  However, better nutrition will help you make yourself even better.

Monday, October 27, 2014

What Is This Equipment?

How do you know what to do with some of the gym equipment you see when you to work out?
What are those balls, half balls, ropes and so forth?  This post from the Des Moines Register will help you "decode" what some of these items are.  Learn how a bosu, a foam roller, a medicine ball and other pieces of equipment are used and how you can incorporate them into your workouts.

Wednesday, October 22, 2014

Running Lessons

This is a great resource if you are a beginning or expert runner.
In a recent "Run To The Finish" blog, various "lessons learned" for runners are included in this entry.  This post provides a variety of good lessons.  Some of it may seem like common sense, but some you may have forgotten.

Friday, October 17, 2014

New Stretch Moves

Here are some new stretch moves.

Keeping mobile and stretching helps prevent injury.  You can't do enough of it, particularly as we get older.
Check out these moves from

Wednesday, October 15, 2014

Training For Pace

If you are preparing for an upcoming race . . . let me guess - you'd like to finish at a certain time.

Training to hit a certain pace can be tricky . . . especially for beginning and intermediate runners. It can also be tough because it usually involves enhancing your level of training to a point that can be uncomfortable.
Check out this article from Jason Fitzgerald at provides guidance on how to train to meet a specific pace in your next race.

Monday, October 13, 2014

Best Running Apps

Need a running app?

Well, here is a list of 10 in this post from "Tom's Guide".  Strava, Runkeeper and others are listed along with how they work and what they cost.
I had used Runtastic, but I noticed it ate up batter power.  I like using MapMyTracks.

Thursday, October 9, 2014

Most Common Running Injury

The most common running injury?

Well, the survey says  . . . "shin splints". 
According to a recent Runner's World article, a survey of runners revealed that shin splints is the most common injury keeping runners from running for at least a week.  There are plenty of others, but this was the most prevalent.

Check out this post and you can link to a video that shows how to avoid this common injury.

Monday, October 6, 2014

Go For A Run And Live Longer

A researcher with Iowa State University says running will prolong your life!
Well, this is good news for runners.  A recent study conducted at ISU says so. 

DC (Duck-chul) Lee, lead author of the study and an assistant professor of kinesiology at Iowa State, says runners were 45 percent less likely to die from heart disease or stroke than non-runners. Researchers followed more than 55,000 adults for 15 years to gauge the benefits of running. Lee says runners reduced their risk of cardiovascular disease regardless of distance, duration and speed.

Check out this post from Newswise that provides information about the study.

Friday, October 3, 2014

Students Do Better With Gym Time

A new study from Michigan State University shows students perform better in the classroom when they perform in the gym.
The study showed students who had a membership to an MSU recreational facility in their first two years of school had higher GPAs than those who didn't.  Check out this post from MLive to learn more about the study.

Meanwhile, drop the snacks and grab some weights if you're looking to raise your college GPA!

Monday, September 29, 2014

Become A Better Runner

Looking to become a better runner?
We all want to be faster, better and more efficient.  It really doesn't matter what exercise you choose.  Check out this post from article from Sarah Stanley outlines the strength training, nutrition and hydration techniques you can use to be a better runner.

Friday, September 26, 2014

What You Need To Know About CrossFit

I see more and more facilities offering CrossFit.
If you are curious to learn more about CrossFit, check out this post from the Carrots 'N' Cake blog.  It features answers to commonly asked questions regarding CrossFit competitions as well as a link to past posts about this form of exercise.

Tuesday, September 23, 2014

Workouts On Vacation

This post tells you how to enjoy working out while on vacation.
Shut Up and Run has good advice here.  If you exercise while you're traveling, you can better enjoy "play" time, particularly if your "play" time involves eating. 

Additionally, taking time to work out while you're on vacation gives you the opportunity to explore new surroundings and new activities.

Saturday, September 20, 2014

Stay Strong, Flexible In Retirement

It's important to keep flexible and strong as you age. 
Flexibility and strength help keep you mobile and prevent injuries.  Use this guide for eight steps toward keeping flexible and strong from a recent USA Today report.

Wednesday, September 17, 2014

Improve Biking Speed

If you are a biker, chances are that you would like to increase your speed.
This post from will show you how to do it.  By doing more sprints and attacking hills, you can be a faster biker.

Monday, September 15, 2014

20 Things To Know About Running

Running is a pretty easy fitness activity to adopt.  However, as easy as it seems, it can become complex quickly.
That's why there are 20 things you should know about running according to the Shut Up And Run blog.   This list of things about running is essential for anyone just getting acquainted with the sport.

Friday, September 12, 2014

Maffetone Method Of Low-Rate Heart Rate Training

Here's a new method of training that can make you faster by going slower.

Check out the Run To The Finish blog to learn more about the Maffetone method of low heart-rate training.  It is a method of training for endurance athletes with longer and slower and maintaining an overall lower heart rate.
Learn how this training approach can mean benefits for endurance training.

Monday, September 8, 2014

Determine Your Food Needs For Training

What are your food needs based the event for which you are training?

Check out this post from nutritionist Emily Brown from to learn how to prepare for your event with the proper food intake.
She will help you assess your current state and adjust your intake accordingly to ensure your body is getting the appropriate level of fuel it needs.

Friday, September 5, 2014

Immediate Cooling Key To Treating Heat Stroke

As we approach the hottest time of year and school sport practices begin, treatment for heat stroke is key.

Experts say having the ability to "immediately cool" a heat stroke victim is a key to treatment. In other words, be prepared with the right tools beforehand to address heat stroke i. e.  ice, cold water and/or a water hose.
This post from USA Today outlines some of the keys to recognizing heat stroke and treating it quickly.

Tuesday, September 2, 2014

Seven Post-Workout Mistakes

Your workouts are helping you lose weight and move to feeling the way you want to be. 

But wait. Are you undermining your efforts by making "post-workout" mistakes?

Take a look and see if you are engaging in appropriate post-workout activities according to this post from Women's Health
Are you cooling down and letting your heart rate get back to normal?  Are you stretching?  Are you imbibing in post-workout celebratory drinks?  See how these and other activities impact your fitness habits.

Friday, August 29, 2014

Exercise Slows Parkinson's

A rural Iowa woman holds herself up as being an example of how exercise slows the advance of Parkinson's disease.
Read the story of Deb Wiltyk from a recent post in the Des Moines Register and how she has found that after 20 years of living with the disorder, exercise "works wonders."

Sunday, August 10, 2014

More Power For Cycling

Here is a post from about powering up those muscles for cycling.
These exercises should help you step up your cycling game! The tips to make your glutes stronger come from trainer Allison Westfahl.

Taking a few weeks off for the summer, so we will see you back later in the month.

Friday, August 8, 2014

Never Take Relationships For Granted

As my son struggled with the recent death of a friend with whom he played sports . . . and this is the second time in less than three years this has happened . . . this post reminded me to share the word about never taking those who are important to us for granted.
My son's friends meant a lot to him and obviously the inspiration of Cameron Slider meant a lot to her family.  In the middle of a half marathon, she was making her way through the race and hours later, she was gone.  This was recently reported in the Shut Up and Run blog.

We should never take for granted the inspiration of those who are important to us.

Tuesday, August 5, 2014

Get Walking

Walking is a great exercise.

Walking is particularly good for those who have suffered injuries and are limited in their ability to participate in activities that have a higher impact for risk of injury . . . like running.
Even more benefit . . . researchers claim now through a study at Stanford University walking boosts creativity.  Check out this post from USA Today that talks about it . . . and get walking!

Saturday, August 2, 2014

Advanced Food Prep

I have noticed lately some people like to prep their meals for the week.

Now, for someone like me with a busy family and work schedule, this isn't so easy.  However, it makes sense.  If you really want to control what you consume . . . this is a great way to do it.
Take a look at a recent post from the Carrots 'N' Cake blog.  This is a strategy of preparing meals on Sunday for the coming week. It might work for you!

Tuesday, July 29, 2014

High Fat Diet?

Most endurance athletes tend to load up on carbs, but a high-fat diet approach recently caught my attention.
Check out this post from the Run To The Finish blog. It highlights the rationale behind one high-endurance athlete's approach to a high-fat diet.

Saturday, July 26, 2014

Beat Knee Pain

Here are ways to beat knee pain.
Check out this article from that gives some ways to beat knee pain

We all can struggle with knee issues, so take a look at this as a way to help.

Wednesday, July 23, 2014

"Kraving" Fitness

A new gym will have you looking at fitness in a different perspective.
Check out this report from the Des Moines Register about a new 24-hour fitness center that combines accessiblity with its classes that focus on its core areas of focus -- agility, endurance, strength, striking and stability.  Krave gym is a unique new concept in fitness.

Sunday, July 20, 2014

Cycle Down Dog

Here is a new concept - combining yoga with TRX and spin.
This is the product of a couple in West Des Moines, Iowa that's opened a new gym called Cycle Down Dog.  Check out this article from the Des Moines Register that discusses their unique fitness concept.

Thursday, July 17, 2014

Failures In A Race

Here are the stories of 12 racers and their epic fails during the course of an event.
Learn how you can work around these types of problems - falling on your bike, unnecessary pit stops and dehydration -- to name a few.  Take a look at this post from

Sunday, July 13, 2014

Beecher’s Kale and Brown Rice Gratin

I love Kristin Porter's Iowa Girl Eats blog.
This blog features some great tasting, healthy recipes as well as helpful fitness information.

Check out this for a beecher's kale and rice gratin recipe she recently posted.

Thursday, July 10, 2014

Jump Rope?

I don't think I have ever written about jump roping.  It's a great exercise that shouldn't be taken for granted. 
Jump rope is a fabulous "old school" cardio workout.  Check out this routine from the Fit Moms Blog.  You will be "hopping" in no time.

Sunday, June 22, 2014

Week Of Workouts

Here is a great week of workouts from the Carrots N Cake blog.
This post features crossfit workouts as well as some other cardio activities.  I am going to take a summer break from blogging.  We will back soon.

Thursday, June 19, 2014

Don't Forget Recovery

If you are in the middle of getting ready for some races, don't forget your recovery.

This post from the Jess Runs blog highlights some great post-run recovery activities. She uses stretching and rollers to help recover from runs.  Rest and yoga are also helpful recovery tools in the middle of training season.
Make sure to give yourself plenty of recovery . . . and avoid injuries.

Sunday, June 15, 2014

Speed Rules

At this point in race season, building up speed is important.
Here are some training tips from triathlon coach Matt Fitzgerald about incorporating speed workouts into your routine.

Friday, June 13, 2014

Exercise At Home

One doesn't always have to go to the gym or take to the streets to workout.

What about doing some easy exercises at home?  Or what about using a workout videos?  There are plenty of workouts on the various fitness channels as well.
Here's another idea - use your stairs.  Check out this workout from the Fit Mom's Blog.  All you need to do this workout at home is a staircase.