Paramedic and Emerge Client Andy Law came to Emerge to instruct some of the trainers for their CPR-AED Recertifications. Thanks Andy!
If you are interested in getting CPR-AED Certified or maybe recertified, please let us know. Andy has offered to teach again!
It’s February: Step To It!
It’s the beginning of our 10k a day Challenge! We have over 40 clients participating! This week is a great trial week for you to find out exactly how many steps you take during an average day. Most of the time people over estimate by 4000 steps! SO> Now is the time to get the facts straight. And get moving!
The weather in February is very unpredictable and can be very cold and icy. Here are some tips to get in those steps:
- Park further away from your office, store, school, etc. Those steps add up fast!
- Use the stairs. Even if you are only on the 2nd floor, take 15 minutes to go up and down the stairs. Not only will you get steps in, but you’ll get in some great endurance work for your legs!
- Walk the malls. St. Louis has shopping malls all over! Spend the afternoon taking a few laps around one. Since the holidays are over, shopping malls are pretty empty this time of year.
- EMERGE. Even though we don’t allow people to come in to solely use our cardio, you ARE more than welcome to come in and use them before/after your session. 30 minutes can add 3000 steps!
- Take a class! A boot camp of mine can rack up around 1200-1800 steps in less than an hour. Combine that with cardio and you have more than half of your daily requirements!
- House chores. You will be surprised how many steps you take when you vacuum!
- Walk your dog. They will love you for it! Don’t have a dog? I will gladly loan you mine. And she gives the best kisses.
Kimberly Renoud, BS, CPT
Emerge Fitness Training
Super Bowl Snacking That Won’t Break The Scale
Super Bowl is this Sunday and the foods that we eat during the game are not always the healthiest. I’ll never be the one to tell you to not enjoy the tasty things in life, but here are a few tips you can
use to shave off a few calories.
- Replace sour cream with Greek yogurt. So many recipes ask for sour cream when unflavored Greek yogurt can be easily substituted. Making this small change will decrease your calories, decrease your saturated fats, AND INCREASE your protein intake.
- Chips: Whether it be tortilla or potato, chips can add a lot of empty calories. Make those calories worthwhile by choosing baked or cooked in healthy oils. Whole grain chips may have a few more calories, but they will also have more protein and fiber which will satiate you much faster.
- Dips: Skip the bean dip and go for more nutrient dense ones like guacamole or hummus. You’ll get much healthier fats which can keep you fuller, longer. (Also good for the skin!)
- Wings: I will be the first to say I LOVE wings, and to me Super Bowl= Wings. However, if you bake them or fix them in a crock pot, you’re saving your stomach a lot of wear and tear from the yucky grease!
- Pizza: Have a piece… Have two… But if it’s loaded with toppings, pick off a few. HOWEVER, with every piece you have, also have 8oz of water. You’ll get full so much faster.
- Vegetables: Load up on them. Incorporate them in EVERYTHING. Pile them on your plate, that way when you’re subconsciously noshing away while watching a commercial, you’re not grabbing empty calories.
Kimberly Renoud, BS, CPT
Emerge Fitness Training
This may make you reconsider your sugar intake.
Just a reminder! We offer SmartFit classes on:
Monday’s at 12 PM
Tuesday’s at 7AM
Wednesday’s at 6:30 PM
Thursday’s at 7AM
Here is a look into this morning’s class working hard:
“What’s Your Reason” Featured Clients: Stephanie & Lizzy Reuther
Trainer: Jess Baker
“These 2 are an absolute joy to train! Steph has not only dropped body fat but has worked extremely hard on corrective exercise so she is back pain free. This has allowed her to play with, pick up, or chase her active kids around everyday! Lizzy, who has also dropped body fat, has been an inspiration to her family with being healthy. She is now preparing for her upcoming wedding day!
I couldn’t be more proud of them!”
Reminder: This is the LAST week to sign up for Emerge’s 10K A Day Challenge!
10K A Day Challenge
“Training on the nerve,” is training with high intensity with max effort. This intensity is a must for any athlete looking to better themselves.
But what happens when you train like this ALL the time?
“Overtraining” is a fairly common occurrence in motivated individuals. Training at max intensity in every single training session will undoubtedly lead to an overtrained state. There are a host of physical and psychological problems related to overtraining.
Recovery is absolutely necessary for gains in strength, performance, size or any other goal a trainee is trying to achieve.
As a strength coach, I am constantly preaching this, but find it admittedly difficult to follow myself. When gains and motivation start to slow and injuries start to creep in, you cannot argue with the need for down time.
This is a great article on the subject of training on the nerve too often and subsequent overtraining symptoms.
Do you recognize any of these symptoms in yourself?
It’s Your Turn. Emerge.
Muscle Nerve Fatigue & Overtraining