by Heidi Shalek
At the TR, we’re pumped that heart rate training is “IN”. It makes perfect sense that collecting data about how your body is functioning while you exercise should enable you to train with more precision. However, be careful not to over-simplify the numbers coming through on your device. With the rise in popularity of high intensity interval training (HIIT), it’s easy to fall victim to the sweat factor. In truth, harder work does not always equal better results, and a higher heart rate doesn’t necessarily mean you’re doing your body good. So, the next time you’re racking up those splat points or stuck in the endless red zone, take a moment to consider these three heart rate rules:
RULE #1 – Know your resting heart rate. It matters. Your resting heart rate (RHR) is a good indicator of your overall aerobic capacity. When training your heart, the goal is to develop and then maintain the most resilient, efficient aerobic system possible. If your RHR is less than 60, you’re doing pretty good. If your RHR is between 60-70, there is certainly room for improvement, and if your RHR is 70-80+, building your aerobic base should be a focus of your training program. Many heart rate monitors will calculate an fairly accurate RHR with frequent use. Otherwise, simply take your pulse and count how many times your heart beats in 60 seconds when you are completely at rest – ideally first thing in the morning before you get out of bed.
RULE #2 – Know how to recover. Be sure to include purposeful activity into your routine aimed at recharging your system. This could be anything from soft tissue work to acupuncture to meditation to low/slow cardio to a salt bath (to name a few). The amount of rest you need is proportional to the amount of stress you put on your system. In other words, if you aren’t working hard, there is less to recover from. Above all, learn to listen to your body, because work/life stressors outside of the gym count here too. In a nutshell: Hard Work + Better Recovery = Better Results.
INTRODUCING PHYSICAL THERAPY AT THE TRAINING ROOM
by Dr. Kyle McCrobie
by Heidi Shalek
A resolution, by definition, is a firm decision to do or not do something. Sounds simple enough, right? So why is it that so many new year’s “resolutions” don’t stand the test of time? A resolution without planning and accountability is really just a good intention, at best. A want or desire to do something will never come to pass without action. So how do you set yourself up to be successful and take control of all the things you wish you would do? Start by saying goodbye to resolutions and hello to habits.
#1 CHANGE YOUR MINDSET. Be present, make progress. You can’t go back in time and change the fact that you took two weeks off from training or grabbed take out five out of five nights last week. What can you do? MOVE ON. Tomorrow is always a new day, another opportunity to make the best choice available. Practice letting go of what you did or didn’t do, and do something now to make yourself feel better. Missed both of your workouts this week because you were living your life? No problem. Hit some lunges and push ups in your basement and call it a day. Ate three cookies for lunch? No problem. Wash it down with some kale juice. You get the idea…
#2 GET A COACH. Behavior change thrives on accountability. Can’t afford one-on-one training every week? No problem. Identify a coach or instructor who inspires and motivates you. Spend the money on ONE single strategy session. Ask questions about EVERYTHING. Set goals, exchange emails. Now you have someone in your corner who you can reach out to if you find yourself off track. You’ll see your coach in class every week, and you can bet that they will check in with you every time.
By Dr. Kyle McCrobie & Heidi Shalek
As 2018 draws to a close, you may find yourself evaluating your fitness routine or thinking ahead to your health and wellness goals for next year- it’s totally normal! Should you join a gym? Should you download a fitness app? Should you check out that boutique fitness studio? Should you do an online program like a Couch to 5k? Should you change your eating habits or get a meal prep service?
With so many options and information floating around, we hope we can point you in the right direction by answering one question: What IS the difference between a big commercial gym and a small fitness studio like the TR? (And why should you care?)
We think it’s safe to say that most people are in agreement about what they dislike about the gym- whether they go or not.
#1. It’s a process to join.
#2. It’s crowded.
#3. It’s usually dirty.
#4. Personal trainers bombard you with their sales pitches.
#5. Creepy gym goers try talking to you even when you have headphones on.
#6. You feel stressed about what to do for your workout.
#7. You’re worried you’re not doing the exercises correctly.
#8. You feel a little self conscious while exercising.
#9. You do everything you can to drag yourself there multiple times in a week.
At the TR, none of the above happens. At the TR, you might even start to look forward to exercising. Why? Because in a small studio environment your program is adjusted specifically for you- even in a group class. Your workouts are appropriately challenging, not inherently painful. With consistent practice, you will know what you are doing and understand why you are doing it. Most of all, you’re making progress you can measure and FEEL. The coaches will make sure you’re getting the most out of the exercises you’re doing by correcting your form. Not to mention that each one of our locations is spotless, the clients are friendly and the music is on point.
by Tyler Cote
That’s right, I’ve now been in the fitness industry for 10 years! Don’t ask me where the time has gone — all I can tell you is that when you love what you do, it never feels like work. Today, as I look back, I’d like to share with you 10 things I’ve learned over this period of my life:
1) Make fitness a lifestyle
I assess nearly everyone who starts at The Training Room and have found that most voice similar goals: “I want to lose weight”, “I want to get stronger”, and sometimes both. Rather than jumping straight into an exercise, I follow-up with a series of questions:
A.) What is normal day of eating like for you?
B.) What is a normal night of sleeping?
C.) Based on a 1-10 scale, how stressed are you on average?
Your answers to these questions play a major role in achieving your goals. You can exercise as much as you like, but if you don’t have a strong handle on your nutrition, sleep and stress, none of it matters. Creating good habits and making a life commitment to them will be the game changer. If you’re willing to do this, I promise you that what follows will be easier.
2) Build the foundation
When I think about why the TR has been successful over the years, I accredit it to our ability to form a strong foundation for our clients. Mainstream media constantly advertises the next best exercise or quickest way to burn fat. In reality, all they’re doing is pushing you farther away from where you want to be.
Your focus should be learning how to do exercise basics really well. Learn how to breath correctly, how to brace your core, and how to feel when your glutes are activated. These practices may seem slight, but it is this kind of investment that forms the most stable foundation for you to build upon as you increase your strength and skill over time.
Join The Training Room, Runfellow, Oat Shop Boston, Neon Bandits and Somerville Local First on Saturday, September 24th for the Community Co-op Series: Health & Wellness Edition. Our mission is to bring small businesses together to strengthen the local economy through collaboration. Proceeds go directly to Somerville Local First, and the funds are used throughout the year to support SLF members as they work to grow their local brands.
How can you help support all things local in Somerville? Sign up to participate in this awesome event that’s not only good for your health, but good for the local economy! Run 2 miles, bike 10 miles (indoor), and run 1 more mile to the finish!
Sign up online via The Training Room website by selecting the September 24th date on the calendar and clicking on your preferred time slot. Registration for this event is FREE, with donations (suggested, $30) accepted at the event. Oat Shop Boston will be on hand for post-workout fuel, and Neon Bandits will serving up socks. That’s right, action-lifestyle socks. What are you waiting for?
Meet Sallie, a student at Wheelock College who is wrapping up her studies this spring. Sallie ran on the Wheelock cross-country team for a few seasons and had begun to experience some discomfort that is all too common with high-volume running. She came to The TR looking to incorporate strength training into her routine to get stronger, improve her running mechanics and, in her own words, “make the most of my body.”
One of the best things about training Sallie is that she always shows up to her sessions with a big smile and a fantastic attitude. (In fact, she has been known to smile in the middle of a Turkish Get-up.) We put together a training program that would fit into her busy schedule and address areas that have caused her problems in the past. Last fall, a stronger, leaner, and more badass Sallie completed her first two half-marathons six weeks apart, injury-free.
Here is Sallie’s story, in her own words:
InnerCity Weightlifting is a non-profit that works with Boston’s at-risk youth, providing career, academic, and social opportunities through fitness. They empower young people with the confidence to say no to violence and yes to opportunity.
The Training Room is excited to host our first fundraiser for ICW on Saturday, January 24th. We are offering FREE online sign up for all TR classes from 10AM to 1PM. Donations for ICW will be accepted at the event.
Something Gud, a local farmer’s market delivery service, will also be on site. 10% of all Something Gud sales will go to benefit ICW.
Please visit www.innercityweightlifting.org to find out more about how you can help reduce violence in Boston and change lives.