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exercise

The Real Deal With Fitness Trackers PT.2 - Runner's Best Friend?

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The Real Deal With Fitness Trackers PT.2 - Runner's Best Friend?

A couple weeks ago, I wrote a blog about how fitness trackers, in general, don’t do a whole lot for us in our big-picture workout pursuits. They can give someone a good ballpark on total calories burned, heart rate,VO2 max, and steps, but they are not always super reliable. That being said, I want to reiterate how I closed then; if you like it, use it. One of the biggest pros of a fitness tracker is its usefulness as an external source of motivation and accountability; I can’t argue with that. However, if you’re reading this, you may be interested in how your tracker can help you run better, faster, or longer. Let’s dive in.

Out of the gate, I should point out that the trackers I wrote about in Part 1 of this tracker talk, namely the Apple Watch, won’t really be our focus here; it fits more of an everyday fitness crowd. That’s well and good, but I want to get a little more run-specific. I want to focus on watches and wearables that are specifically designed for runners, and how they work to improve your run.

Garmin and Fitbit have great watches (Garmin’s Forerunner series and the Fenix 5 Plus, the Fitbit Iconic) that link to Strava or Runkeeper or whatever app you like. These watches have the best GPS capability as well so that your run tracking actually reflects your location and speed accurately. Additionally these trackers have the HR tracking capabilities that you would find on any other fitness tracker. They’re not great, but a good estimate for tracking rate over time as you run.

So why does a GPS watch (or even an Apple Watch or Fitbit matter)? Why would you want one? There are a number of pros and cons, and while I could go on all day both ways, I’ll list the heavy-hitters here.

  • One of the biggest reasons runners invest in high quality running watches (or in this case, even an Apple Watch) is because it allows you to ditch your phone; whether you’re bluetoothing through a watch to wireless headphones or rolling music-less, the GPS equipped watches allow you to track your run, keep up with important notifications if needed, and give you a sense of security keeping you connected as you’re out on a run.

  • One of the biggest reasons you may want to skip the watch: it’s not necessary. While it’s nice to be able to view your running metrics (the depth of which will more than likely correspond with how much you pay for your watch in the first place), you can train effectively without a watch based on your perceived effort. While more information is nice, it’s not necessary, and you certainly don’t want to become reliant on some kind of expensive tool to get a good workout in. Sometimes it’s OK to keep it simple.

  • Finally, one of the reasons you may want to go all in on a running watch is that wearables have been shown to be effective motivators. According to research out of the University of Pennsylvania, fitness trackers and running watches do a really good job of motivating people to get their miles in. Specifically, through these wearables integration with fitness-specific social networks, like Strava, allowing for the formation of a community and competitions (both digitally and out in the real world). They also are a good way to track a “me vs. me” competition, making tracking progress super simple.

So, once again, here’s the bottom line: if you like it, use it. There’s absolutely nothing wrong with getting down and dirty with data and tracking your runs using a cool watch; they really can give you a lot. That said, just take your data from your wrist computer with a grain of salt. It’s just one small tool in your arsenal. Don’t forget the basics and don’t let the numbers run your life. The most important thing is to consistently get your miles in and keep enjoying your training. If a running watch or tracker makes that easier, then go for it.

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Transformation Bootcamp

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Transformation Bootcamp

Why is our Transformation Bootcamp Different from Others?

A lot of times, people are so scared of the word “bootcamp” because they think they need to be fitness enthusiasts to do it. When people hear the word “bootcamp” they automatically think “intense burst of exercises” and get scared. But here at P4L, we take our education very seriously. This is not your typical “no pain, no gain” environment. Instead, during this 4 week period, we will build you up from the ground up.

Here’s why our bootcamp is different from anyone’s else’s. First, every person joining our program goes through a 30 min assessment that includes an inbody assessment, PAR-Q (Physical Activity Readiness Questionnaire), and a brief functional movement screening. Personalized nutrition guidelines will also be provided along with a 30 min complimentary consultation with our health and wellness coach, Marley Wiley. This ensures that all of our boot campers are well aware of their own bodies and know what muscle groups they need to focus on and what movements they should avoid. These elements tell us what fitness level you will be at and therefore, we can match you with a perfect partner with similar goals, personality, and fitness level throughout this 4 week period to keep you accountable.

There will be four phases during this four week period. First week, we will focus on stabilization and endurance. Second week, we will focus on strength endurance/hypertrophy. Third week, we will focus on max strength and lastly on the fourth week, we will focus on power. This is based on NASM’s scientifically proven OPT model. What’s most important is that this is a 10 people max bootcamp. If safety is your concern, you can take that off the list.

And don’t worry, no class will ever be the same. Even though this is a structured program, everyday will be different.  We will incorporate a mixture of strength and conditioning work, cardio boxing, and metabolic conditioning/HIIT training to give you the best results possible. Kettlebells, barbells/dumbbells, plyometrics, sled push, battle ropes, assault bike, core focus work, medicine balls...you name it, we got you covered. Here at P4L, we value two things: education and community. We will provide the support you need to help you reach YOUR goals in a FUN and SAFE way. This bootcamp will bring you into a community of others who keep you accountable and encourage you to show up everyday! So sign up now and get in the best shape of your life!

*We encourage all levels of fitness from beginner to advanced to participate*



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Exercise Aids Parkinson's Disease Patients

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Exercise Aids Parkinson's Disease Patients

When you think of exercise, you probably picture people struggling to lift heavy objects while trying not to slip in their own puddles of sweat. You probably see the same people on the machines, the same meatheads in the free-weight area, and the same elderly people cruising along on the cardio equipment. But while those meatheads add to their puddles of sweat and dream about eating a meal other than chicken breast and steamed veggies, some of those on the cardio equipment may be quietly fighting an uphill battle with no concrete victory ahead.

The battle against Parkinson’s disease has been noted since the early 19th century. James Parkinson first published his findings about the disease which later took his name in his classical essay The Shaking Palsy in 1817. Parkinson’s Disease (PD) currently affects over 6 million people worldwide, with 60,000 new cases diagnosed every year in the U.S. alone. Since age has been deemed the number one risk factor for PD, this number will only continue to grow with lengthened life expectancies and the aging baby boomer generation. However, researchers recently discovered that exercise helps to slow the neurodegeneration of dopaminergic neurons in the basal ganglia.

The Science Behind Parkinson’s

PD is a neurodegenerative disease, meaning: symptoms worsen as time goes on, because cells continue to die. Dopaminergic neurons are the cells which continuously die out. These specific brain cells produce a neurotransmitter called dopamine. Dopamine works to help control motor functions, memory, and pleasure, among other things, so a dopamine depletion would impair one’s motor functions (a.k.a. voluntary movements). The depletion of dopaminergic neurons occurs in a brain region called the basal ganglia. Since dopamine works to control movement, the most noticeable symptoms of PD are the ones which affect motor functions like: tremors, rigidity (stiffness), and bradykinesia (slowed movement). PD symptoms may be managed, but not cured. The disease has no known cause or cure. The symptoms progress in severity as time goes on BUT exercise can slow the progression and make symptoms more manageable!

Exercise’s Effects on Parkinson’s

Exercise as an intervention for PD has shown to increase dopamine production through the formation of new neuronal connections, leading to more pathways for production. A study performed at the Cleveland Clinic showed the shear effectiveness of exercise on PD patients. Researchers found that exercise on a tandem bicycle activated the same brain regions affected by PD. The results indicate that the exercise was just as effective as medication for the disease. Findings like these may eliminate the need for medication so early on in the treatment process, making treatment much more affordable while simultaneously introducing an inexpensive alternative treatment. A German study found that forced exercise improves the walking patterns in PD patients. Since PD affects the motor functions of patients, researchers sought out a way to improve their walking patterns. Findings indicate that forced exercise elicited long-term positive effects on PD patients’ walking, combatting the dopamine deficiency. The combined effects from these studies show promising evidence that exercise can be used as an effective treatment to aid in the fight against Parkinson’s.

References

Alberts, J. L., Phillips, M., Lowe, M. J., Frankemolle, A., Thota, A., Beall, E. B., & ... Ridgel, A. L. (2016). Cortical and motor responses to acute forced exercise in Parkinson's disease. Parkinsonism & Related Disorders, 2456-62. doi:10.1016/j.parkreldis.2016.01.015

Bear, M. F., Connors, B. W., & Paradiso, M. (2016). Neuroscience: Exploring the Brain. Philadelphia: Wolters Kluwer.

Stuckenschneider, T., Helmich, I., Raabe-Oetker, A., Froböse, I., & Feodoroff, B. (2015). Active assistive forced exercise provides long-term improvement to gait velocity and stride length in patients bilaterally affected by Parkinson's disease. Gait & Posture, 42(4), 485-490. doi:10.1016/j.gaitpost.2015.08.001



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#HowIPerformForLife : Gloria

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#HowIPerformForLife : Gloria

How do you exercise/socialize/revitalize?

I come to P4L probably 4 group classes a week. I run a couple days a week. I had an injury recently, and I realized how much I appreciated the social aspects of working out, too. We know each other on a first-name basis. We know each other, and we know when one is missing in class. We look out for each other, and the trainers know my injuries. It’s a very social, inclusive fun place to work out. It never feels like I’m just going to grind through a workout. Everyone says hello when you come in and goodbye when you leave.

When did health and wellness become an important part of your life?

When I turned 30, I realized that I could no longer run 6 days a week, I needed to add different things to my workout. I was running about 35 miles a week, and I did that for years. I started looking around for gyms that I wanted to go to. I tried a bunch of big box gyms, and I joined and I would go, but I just didn’t like it. I kept up with running, and I would hardly go to the gym. I found Perform for Life, and it’s the first time I’ve ever been to the gym consistently - numerous times a week. You know when I would take group classes at Crunch or Gold’s , there would be like 30 people, the guy was yelling at us, and there was no quality control. It was crazy. It felt like an injury waiting to happen.

What has kept you here for the past 4 years?

Honestly, I joined because it was nearby, but I have stayed because of the community and the quality of the trainers. I love Bryant and Justine, and everyone who works here is super great. It’s super great.

At your weakest point, what kept you going?

I’d say I’m a pretty stubborn, motivated kind of dedicated person just by personality. So even when you feel like you’re not going to get better or things aren’t going to get better, you just have to dedicate yourself to the next thing until it’s over. You can get overwhelmed if you try to take on the whole burden all at once.

Song that gets you excited about working out

They always tease me, because I love 90's rap. I love working out to 90's rap! What’s that one Mary J. Blige song “Family Affair”? I cannot stand working out to pop music, because it’s like a product that’s not real. People who are working out are doing something real, and most of the 90's hip hop and rap was real. Pop music is not art, and I just feel like people who are working hard should get something authentic.

When was the last time you were proud of yourself? 

I had a serious back injury. I had to go to the doctor 4 days a week for 4 months. I had to take a leave of absence from here. I was in traction. My back is a lot better. One of my goals was to come back here and get back to my old life. I finally did it! I’m back and running again. I’m back at P4L 3-4 classes a week. It was depressing, and I missed this place. I missed working out.

What's a misconception people have about you?

I think some of the newer trainers around here think that I’m not strong because I look older. After working out with them a while, I prove to them that older people can be strong and fit, too.

What are your next goals? Where do you want to go from here?

Before I had to have all this treatment on my back probably because I was pushing myself too hard. Now that this treatment worked, and I’m back at P4L. I realize how precious it is to be able to do this. I’m going to listen to my body and pace myself. I’m not going to overtrain or push too hard. When you’re a Type A person, it’s hard to not push as hard as you can. You have to listen to your body. You have to honor your limits. I want to be able to maintain and continue this way forever.

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"Can I Work Out if I'm Pregnant?"

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"Can I Work Out if I'm Pregnant?"

Our co-founder, Justine Sharifi is a newly expectant mother, and you may have seen her being a total badass handling business per usual at the gym, directing the build-out of our second location, and even boxing with one of our pro boxers, RJ! I've been training her for the past few months, and I wanted to answer a few questions about exercising while pregnant for other expectant mothers.

Is it safe to exercise while pregnant?

Yes, in most cases.

You should always check with your doctor, but if you were active before being pregnant, then you should be alright to carry on with physical activity. In fact, it’s usually recommended that pregnant women do at least some form of physical activity for at least 30 minutes per day. Of course, goals will change when you’re pregnant, so it’s important to keep in mind that the focus of your exercise will need to shift from aesthetic, fat loss, etc. to your individual needs while pregnant.

What types of exercise are best?

As far as exercise selection goes, choose exercises that are:

  • Low impact (to minimize joint stress)
  • Low to moderate intensity (due to the fact that your heart rate and body temperature are already elevated from pregnancy)
  • Resistance-based, aerobic, or a mix of both.
    • A couple of notes:
      • Resistance training should focus on spine support and addressing low back pain by strengthening the hips.
      • Avoid exercises that keep you in a supine position (on your back) for long periods of time.
      •  Limit static stretching (i.e. yoga - instead, look for prenatal yoga).

Due to the changes your body’s going through, you have to take into consideration the extra stress to your body added by exercise and hormonal changes. For example, an increase in the hormone relaxin is to be expected, which is secreted to relax the ligaments down below, the uterus, and the cervix to prepare your body for child development and labor. However, the increased relaxin levels will also affect other parts of your body, such as the muscles preventing stomach acid from coming back up, which can lead to heartburn. Further, you’ll have to keep physical activity at a low to moderate intensity because your body is already stressed and working hard to create another human.  

What are the benefits of exercising as an expectant mother?

  • Stress control/relief
  • Maternal muscle strength (pelvic floor strengthening)
  • Helps with urinary inconsistency
  • Weight control (pre- to post- pregnancy)

Don’t be afraid to exercise, but don’t over-do it! Always be sure to get your doctor’s approval before starting an exercise routine. Do things that will complement this significant change to your body and to your life, and do things that will make this experience the best that it can be.


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