Blog — Fitness

Are you a runner? Or are you a fun runner? Everyone has a different reason for running, but if yours involves having the maximum amount of fun while racking up miles, then this is the sport for you! Everyone says that running is an isolating, individual sport… but that’s only true if you don’t socialize your run shoes. You’ll get a lot of that and so much more at these fun, bizarre, crazy, and ridiculous 5Ks up to marathons.

From running for FroYo to scarfing down cupcakes at each aid stations, these races have a little more to offer than your typical start-to-finish-get-a-medal-go-home run. Bring a friend, your sense of humor, and zero inhibitions and prepare to cross the finish in a blaze of glorious hilarity.

Beat the Blerch

If you’ve read The Oatmeal, an irreverent comic that tells life how it is, then you’re familiar with his character The Blerch. In September and November 2015 there are three races in Washington, New Jersey, and California where you can do a 10K, half or full marathon. You can also beat the Blerch, “a fat little cherub that follows me when I run,” says creator Matthew Inman. Folks in Blerch fat suits chasing everyone through the course, large quantities of cupcakes and Nutella at each aid station, free race photos, and so many more goodies.

FroYo 5K

Will you run for FroYo? You’ll get your chance at 13 races across 7 states March through July. Billed as a summer party for the family, this race is a seriously good time. There are costume contests, fastest stroller contests, a gummy bear toss, a contest who can eat their customized up of FroYo the fastest, and FroZones — chilly, misty tunnels to cool off throughout the course.

Mustache Dache

Don your facial hair proudly at this 20-city race that also offers virtual participation. The race supports men’s health issues and Movember, but is an equal opportunity, “slightly irreverent” 5K. Mustache contests, costume contests, and face-painting for those who don’t naturally wear a mustache are all available.

NOLA Red Dress Run

No one parties like they do down in New Orleans, and this race comes with all the rated R shenanigans you’d rightly expect from this Cajun town! They are fast to point out this is an adults-only, 21-and-up party, which kicks off on Friday with a red lingerie run. Team names are generally NSFW, which may be all too predictable for a “drinking club with a running problem.” Thus, the copious amount of beer that come with the registration. These renegades have donated more than a million dollars to local charities in the last several years.

Avengers Half Marathon

Running geeks meet superhero geeks at this runDisney event, held in November at Disneyland. This isn’t just a race, as Disney has a weekend’s worth of events planned to complete immerse you in the Avengers experience. Dress in costume, attend a night time pasta party, run alongside your favorite characters, be greeted by many more surprised and thrills. Plus, the Avengers finisher medal is a pretty slick souvenir.

Plan Ahead for 2016

Here are a couple of races that were too good to not go ahead and put on your calendar now. May the force… and the hops… be with you!

Chiditarod

It’s Chicago’s play on Alaska’s epic dog race — only it’s done in the streets with humans as doggies and a grocery cart as a sled. Boston, Brooklyn, and other cities around the country host their own versions of these urban shopping cart races. Costumes for the runners and grocery carts decorated more like parade floats (and filled with 65 pounds worth of food to donate!) set the scene as teams of five race down the city streets for prizes and notoriety. It’s whimsy at its best.

Star Wars Half Marathon

Disney bought the rights to a galaxy far, far away so that you can stay close, close by for an epic run. While the entry fee is $200, and sells out faster than you can say Wookie, it’s fast becoming one of the most coveted racing bibs in the country. The race weekend is an unbeatable party that includes a kids race, 5K, 10K and an obstacle course Rebel Challenge. Costumes are not only welcome but strongly encouraged. Make your resolution now and prepare your running ships.

Brew to Brew

Spend spring in the hilly part of the plains as you bolt from Boulevard Brewery in Kansas City to Free State Brewery in Lawrence, Kansas. It’s a 44.4 mile relay that begins and ends with fresh microbrew with a whole lot of beautiful scenery and friendly camaraderie in the middle. Your team of two to ten runners will assemble in a single vehicle to carry the non-runners who will shout encouragement all the way.

When you picture being on vacation it almost always involves being someplace sunny where you can be completely stationary in a lounge chair whilst staring at Instagram-able scenery with an ice cold cocktail in the foreground. Let’s go right now, right? It sounds perfect!

Give yourself at least one of those completely lazy sun-baked days, but keep your body moving, too. An active vacation is far more memorable, gives you less to feel regret about upon your return home, and is your truest way to experience a new place. Build in as much time for moving around as you have planned for lounging. You’ve earned both, it’s just all in your perspective!

#1 Share a Bike — Find a bike share station near your hotel or Airbnb and use that for commuting around town and between local attractions. They usually require a nominal fee and give you a chance to experience the city in a new way.

#2 Shop the Farmers Market — Every vacation should include a trip to the local farmers market, each is its own unique experience. Plus, you get to rack up your steps per day count while shopping for fresh, local produce, honey, salsa, and other edible souvenirs.

#3 Run a Race — Point to a spot on a map and you’ll find a place having a 5K, 10K or fun run. Check with your concierge or local events calendar and hop into a weekend race before you take in a hot brunch spot.

#4 Take a Dip — Whether you’re at the beach, the mountains, or Grandma’s hometown, find a local watering hole and swim a few laps.

#5 Paddle Your Way — Where there’s a swimming hole there’s a place to grab a water craft. Try standup paddle boarding, canoeing, kayaking, surfing or another water sport that is as much a workout as it is a seriously fun sport.

#6 Take a Hike — From nature trails to forests and mountains to beaches, you’re rarely someplace that doesn’t have a hiking trail. Convene with nature, really get away from it all, give yourself a most memorable workout far from home.

#7 Shake Your Groove Thing! — If the nightlife is calling while you’re away, then don’t forget to pack your dancing shoes. Find a salsa club, local dance studio with open nights, hit the local club, or grab a concert — all will leave you drenched in dance floor sweat!

#8 Just Workout — No matter if you’re into CrossFit, yoga, Pilates, Spin, or strength training, there’s a gym to suit your style in any town you’ll visit. Check out the local offerings and try something new.

Doesn’t that sound like much more fun than just sitting? That’s because it is fun! Once you’ve spent even part of each day checking one of these items off the list, you’ll be ready for the cocktail on the beach in a lounge chair with that book club beach read you’ll be to napped-out to actually read! Pack your Enell — which takes up minimal space in your luggage — and you won’t have to sit the sideline for any activity that pops up!

There’s a beautiful thing happening… women are starting to love their bodies. On the whole, women are embracing the skin they’re in and the many different shapes and sizes in which they live. It’s a powerful movement that extends to the roller derby rink.

Within this environment, there’s no pressure to be perfect, live up to manufactured standards, or be anyone other than your own true self. “You can really just be yourself and kick some ass,” remarked Sarah Mathews about roller derby. She skates on a team in Vermont, something she was encouraged to do after moving back east from Kansas.

The sport has a reputation for being a beacon or haven for women who may not have such a strong body image or sense of self. It doesn’t take long to change that though. Sarah thinks that’s the case because “it’s such a non-judgmental environment.”

It’s also a sport of choice for many women who wouldn’t consider themselves athletes at all. Sarah says she’d never played any sports at all, a self-described “orchestra nerd.” But after an invitation to “fresh meat” night for newbies, “I’ve never looked back.”

That ability to make women feel strong, challenge themselves, and give them a platform from which they can dominate a situation are some of roller derby’s biggest assets to its participants. “I definitely feel more assertive” Sarah says of herself since starting. “It’s given me a confidence that I didn’t really know was in me. I’m pretty introverted and passive, but when I’m on the track I turn into a beast!”

Roller derby has been called the official sport of feminism, and Melanie Martins backed that up in an interview with The Plaid Zebra. “The body positivity piece that derby encompasses is like no other sport: Tall, short, skinny, fat … Whatever you are or are not, all bodies are good bodies in roller derby,” she said.

While you could argue that the confidence these skaters take away from the rink is one of its best attributes, it offers one heck of a lot when it comes to fitness, too. And that, for some, is the draw to roller derby. There is so much going on in the body when you’re on the track! [Roller derby] is the total package,” commented Pamela Hernandez, an ACSM certified personal trainer and ACE health coach at Thrive Personal Fitness.

The sport demands strength, stability, power, and speed, which is why Pamela agrees this is one sport that demands everything from you but gives it all back. How does it engage every muscle in your body? “Power and endurance in the muscles of the lower body are so crucial. Like sprinters, the glutes need to be strong for the power. Your jumps are like weighted tuck jumps, so strong quads and calves are extremely important, too. A strong core helps maintain balance on wheels. You need exercises for core stability (like planks) as well as rotary stability (like birddogs),” she explained.

The range of cross-training these women do reads like the programs brochure at a local gym. Roller derby girls pursue everything from interval training and hiking to CrossFit and weight training, not to mention yoga, plyometrics, swimming, running, and basic cardio. Pamela backs this up, saying that yoga is key for muscle endurance and core stability, while CrossFit contributes to explosiveness and power. In other words, they’re very active; this isn’t just a toss away hobby. You don’t have to show up physically fit, but the demands of the sport — endurance and strength especially — will convince you to find a workout regimen that you love.

Most teams practice a few nights a week for bouts. Sarah, a non-athlete at the start, says it’s encouraged her to take up cardio, weight lifting, and yoga. Now, multiply that across the nearly 500 roller derby teams worldwide and it adds up to a lot of women exercising who may not have otherwise!

Pamela does advise, though, that you take it easy a couple days a week. “With practice, bouts, and outside workouts you must schedule days for active recovery to avoid overtraining and prevent injury.”

The sport of rowing is nothing new, but it hasn’t gotten much mainstream love in quite some time. That was until Claire Underwood on House of Cards put a rowing machine in the basement for her husband Frank. She’s an avid runner, using the sport to escape her twisted reality and keep in fighting shape, but Frank, well, he likes video games. He humors her and tags along on a run occasionally, but not often enough for Claire’s liking.

So now, at the end of a particularly manipulative day, you’ll see the next POTUS retreat to the basement for an explosive workout.

No really, it may look like you’re just sitting there, but rowing is an incredibly beneficial workout. “Rowing is definitely a full body exercise. “It’s a lot of arms, back, legs, core, and glutes,” Enell learned from Mary Whipple, a two-time Olympic gold medalist for the U.S. rowing team.

Not only can you achieve a total body workout by rowing, but you can also tackle cardio. “Rowing on the Concept II rowing machine is pure cardio while developing muscle strength,” she said. This is the machine most gyms have, and she recommends it for a good beginner rowing workout.

If time is a burden, always working against your fitness goals, then this sport is an ideal solution.

Rowing has grown in popularity in the last year or so thanks in part to the rise of CrossFit and House of Cards’ domination of American TVs. The results are not only keeping everyone in shape, but it’s cooling off the spin cycle boom.

“Spinning isn’t dead, but it has been put on notice,” Jay Blahnik, a southern California trainer and group-fitness adviser, told Details magazine.

Rowing is better at strengthening the upper back than spinning “because it forces you to straighten and open up your body, whereas in Spin classes you sit hunched over in the same position you tend to sit in at your desk, so you’re not activating those muscles, thereby weakening them,” explained Shape Magazine.

Mary explained that while rowing you’re mostly working the quads, glutes, core, lats (latissimus dorsi, the broadest muscle in the back), and deltoids. You’re not, however, specifically working your shoulders. She told us that’s a big misconception about rowing.

In fact, Mary told us if you’re rowing properly, you’ll primarily tone your legs and core. “Your back will get defined, but the goal is not to use your arms that much, just for follow through.” That’s because when you row, you draw all of your power through the legs.

Mary and her fellow rowers do a lot to cross-train for their sport. “Rowers on the Women’s National Team use the rowing machine to increase their cardio to perform better on the water,” she said. As stated before, the sport is “pure cardio” and provides a “serious burn.”

Cross-training also includes a focus on weights, doing work like squats, leg presses, RDLs (Romanian deadlifts), and hamstring curls. And she says there’s a lot core work too, fine tuning and developing those tiny stabilizing muscles through the core, ribs, and obliques. This ensures the rower has the strength to perform, but more importantly avoid injury.

And don’t forget your Enell! “Good support is just as important in a rowing class as it is in running or Spin class,” reminded Enell Ambassador Jennifer Sader. “Because your whole body is engaged, your whole body will be moving. You need to bring the rowing handle under your chest, which will be easier if your chest isn’t bouncing all over the place.”

Maybe binge-watching Netflix shows wouldn’t be so bad if you could do it from the seat of a rowing machine?

Earlier this February, an historic event took place at St. Andrews, the legendary home of golf in the United Kingdom. The first female members were admitted to the club otherwise known as the Royal + Ancient Golf Club. For the first time in its 260-year history, seven women, including Princess Anne, accepted honorary memberships, something its members voted to do with an 85 percent majority last fall.

Yes, even in this modern day, in 2015!, women are still excluded from literal boys’ clubs. Sure, people will continue to say this is a sign of how the tide is changing… but is it too much to want to not have to see a changing tide?

The Civil Rights Act passed in 1964, and Title IX passed in 1972. Title IX was a civil rights move that prohibited discrimination — namely gender-based — in educational programs and activities that accepted federal funds. This is what opened up female athletics at the high school level.

It was only three years ago that Augusta National Golf Club in Georgia accepted the first female members of its 80-year history. Former U.S. Secretary of State Condoleezza Rice was amongst the notable first women to join.

Do you also think of golf as a man’s sport? Well we beg you to think again! It requires more physical fitness than you may think, which means golf offers a more legitimate workout than you probably assumed.

Walk, don’t cart. Walking an 18-hole game of golf, over varied terrain, will exceed your 10,000 steps per day goal in a dynamic way. The National Institutes of Health reports an average of 11,948 steps taken during a standard game of golf. It won’t count as a cardio workout, but taking some 2,000 steps beyond your daily goal is still an exceptional physical activity that few Americans take advantage of.

Carry, don’t caddy. If you’ll schlep your own bag of clubs across the course, your round of golf also counts as a weight bearing workout. A fully loaded golf bag can weight 30 to 50 pounds, giving you a great bit of resistance during the walk. Especially if you walk at a brisk pace between holes, the added weight will boost your heart rate for added fitness benefit.

Total body toning. The long walks with a bit of weight resistance will help you (mostly) skip leg day at the gym! You’ll certainly feel the game in your quads, hamstrings, and glutes after a full round. And your upper body will get some deserved attention too (through your biceps, triceps and shoulders), thanks to the swinging motion and carrying the bag. Of course, you’ll engage your core with proper form.

Balance to the core. Great balance also contributes to a strong core, so as you engage those abdominals and lower back — whether you’re walking or swinging — you’ll be able to focus on an otherwise overlooked area of the body. Those honed balance skills will certainly prove their worth in every aspect of your every day life.

Whether you just putter around or keep a running tally of holes-in-one, find your way to the golf course on a regular basis…Gender be damned!

And don’t forget your Enell Lite before you hit the links!

There’s no question in anyone’s mind that softball is a legitimate sport. But do you know how much of a workout both playing and training can be? If traditional exercise isn’t your jam, softball will take care of all of your body’s physical needs, both on and off the field.

Softball is considered an anaerobic sport, it basically involves a lot of stop-and-start action, as opposed to players staying in constant motion during a soccer match, as Kelly Turner, fitness expert for DietsInReview.com, explained. During an aerobic sport, like soccer, the heart rate stays elevated constantly, while during softball you get bursts of elevation between resting periods.

“Whether you are batting, catching, or pitching, softball is all about quick bursts of speed and agility,” said Turner. The sport requires your total body to play well.

“Producing the power and quickness needed to perform well in softball games requires all of the major muscle groups to work together,” she explained, calling this functional exercise. It’s when the body is called upon to perform real world movements against resistance.

Casey Crozier knows that to be true. The former pitcher for Youngstown State University’s softball team graduated last spring as a legacy, going down as the all-time leader in wins, strikeouts, and innings pitched for her school.

She explained that when she and the team are on the field, they’re using their bodies in every way possible. Split-second agility to throw, make sharp turns, and run are just a few ways softball players use their bodies during a game. “In order to produce first-step quickness, the muscle must stretch before it contracts making plyometric, or jump training, a great way to boost performance,” adds Turner.

Crozier shared some of the ways these players train for wins. At least for her team, they start each morning with a cardio session —which includes swimming or a 1.5-mile jog — and strength training— focusing on body weight exercises that work both lower- and upper-body muscles. This can include squats, pull-ups, and stretching.

For both pitchers and batters, focus on strengthening the legs is key. “Batters use their legs to hit, and pitchers use their legs to generate a lot of power,” explained Crozier. And let’s not forget how sprinting to catch a ball or take a base requires a lot of lower body strength, too.

Last, but not least, is a player’s core. Turner adds that a strong lower body, including the core muscles, are necessary for sprinting, and even diving after a ball. And that, especially is where you need protection beyond what a good workout can provide.

“When girls slide to steal bases or dive to catch, they need breast support,” said Crozier. Don’t forget, Enell likes to play ball, too! Crozier advocates that female players not skimp when it comes to a sports bra. “Your body is in constant movement,” she said. “Having a secure sports bra as you run, bend over, and move in all directions is necessary to be successful on the field.”

“Playing softball will not burn huge amounts of calories, but it will increase the explosiveness of your muscles,” said Turner. If you’re still in school, join your high school or college’s team, either officially or through the many co-ed sport offerings. And those skills will go a little further than, say, your high school flute career. Adult softball leagues are available in nearly every city, through local organizations like the Y or teams through your company. Like we said, if a group fitness class or typical workout scene isn’t quite your scene, a team sport like softball may be just what you need to stay strong and active!

Why do we need a top trends list to remind us how important strength training is? That seems to be the case as not enough of us are doing it, but we’ll take whatever it is that gets people in the weight room!

In their annual report of fitness trend predictions, the ACSM names both body weight training and strength training as popular workouts for 2015. So if you’re part of the 17.5% of women who currently strength train — great job, keep it up!

If you’re part of the overwhelming majority of women who don’t — then it’s time to get lifting. This is not about bulking. This is not about looking ripped. It’s certainly not about stacking your feminine frame with big, bulging man muscles. It’s about overall wellness and health!

“[Strength training is] not about fitness or being buff, it’s not about that anymore. In fact, that’s the last reason to do it,” said Holly Perkins recently at TapGenes.com. The renowned strength and conditioning expert, who is set to launch her Women’s Strength Nation in early 2015, echoed lists found across leading health organizations that suggest vast benefits that are derived from strength training. Breast cancer survivors are aided in their recovery when a strength regimen is introduced. Confidence, self-esteem, and empowerment come from lifting weights. Women experience more stamina, greater flexibility, and more functional movement. And those who strength train regularly (which the CDC says is two days per week) experience an optimized shift in hormones; management or prevention of diabetes, heart disease, and stroke; and a host of other health benefits.

The question isn’t so much “Do you lift?” so much as it is “Why don’t you lift?”.

How exactly do you get started? There in lies one of the greatest barriers of entry in strength training, especially for women. The weight room, with its free weights, machines, and men, is an impossibly intimidating place for women. No different than the first time you went to yoga, went for a run, or tried a Zumba class, all it takes is that one breath of confidence to move forward. 

If you truly are new, or haven’t hit the weights in some time, the best thing for you to do is work with a trainer. They’ll teach you how to use the machines and the weights, and in a circuit that’s meaningful, so that you can return regularly with confidence. This will ensure you prevent injury, but also give you the education you need to manage the workouts on your own.

However, the great part about strength training is that it doesn’t all have to come from a gym’s weight room. The number one trend from the ACSM this year is body weight training, and it provides the same strength benefits without the props.

“Body weight training uses minimal equipment making it more affordable. [It’s] not limited to just push-ups and pull-ups, [and] this trend allows people to get ‘back to the basics’ with fitness,” reported the ACSM.

It’s more affordable, and more accessible, too! Because body weight training doesn’t specifically require machines or weights the way traditional strength training does, you can effectively do it anywhere. The monkey bars at the park – done. Squats, lunges, pull-ups, push-ups, wall sits — all considered body weight training exercises that require nothing but your body and the space to do it. 

“Incorporating strength training is an essential part of a complete exercise program for all physical activity levels and genders,” declared the ACSM. A well-rounded fitness regimen that you’re going to reap the most benefit from includes cardio (or aerobic) exercise as much as it does strength. Together, your body gets all of the functional movement and beneficial stress it needs.

The CDC recommends that American adults get 150 minutes of moderate-intensity aerobic activity every week, plus two or more days of muscle-strengthening activities. 

In crowd or not, trendy or not, strength training is getting some overdue attention this year. Be sure to listen!

What’s going to make you sweat this year? It’s sure to be your dependable workout, the one you know works for you. It’s great to have that! But what about those days when you aren’t feeling it? If you reach a point where the same ‘ole feels uninspired, we’ve got the fix. That’s what makes fitness so exciting…the infinite ways you can pursue it! Make a note of these 12 exciting, interesting, anything-but-usual workouts. Not only will they re-awaken your interest in being there, but you could find a whole new love affair you didn’t know you were missing!

POUND. It’s being called a “liberating” new workout experience, a group fitness class that has you moving, grooving, and banging around on drumsticks. The club-like group class involves high energy music, free spirit movements, and a focus on strength. You can pound on your own at home with their forthcoming DVD, or take classes at 30+ locations in the U.S. and Canada.

ROWING. You see the machine, we know you do. Now stop ignoring it! If Francis Underwood on House of Cards can make it look good, we know you can make it look better! This intense total body workout gives you everything, working the legs, core, arms, shoulders, and more with each fluid motion, all the while your rate stays elevated. It’s strength and cardio in one.

STAND UP PADDLE BOARDING. Known in its inner circles as SUP, this relatively new sport is a thrill. You’ll need access to a body of water — think hot tourist spots near lakes and oceans — and a little bit of patience. It’s surprising how quickly you can take to this core-engaging sport, and much you’ll love the feel, the view, and the power you feel once you’re up.

HORSEBACK RIDING. Seriously, horseback riding is a legitimate sport and it can provide a legitimate workout. Whether you’re trying to keep a weekend or vacation active, or just wanting to mix things up in your daily routine, a trip to the farm will do your whole body good. It’s way more than just sitting, as you will work your core, balance, legs, thighs, and arms.

BARRE. Hit the barre, and then maybe you can hit that bar, too! There are a number of ways to explore this ballet-inspired workout. BeyondBarre is intense with a cardio, fat-burning approach. Barre3 feels a bit like yoga meets Pilates. Booty Barre introduces resistance with a focus on toning the rear. Cardio Barre uses light weights for a touch of strength training. So look around, there’s a barre that suits your needs.

MEDITATION. You may not being doing much physically, but the silence and stillness of focusing your mind can reap healthful repercussions head to toe, body and soul. Check out of the grind of your usual workouts and use a meditation practice to re-focus, re-center, re-balance.

HIIT. You’re going to see a lot about high intensity interval training this year, and you should definitely join the crowd. Especially for the time-crunched, these fast-blast, 30-minute or less sessions can truly be done anywhere and will give you a total body workout you can feel.

ORANGETHEORY. Interval and strength training combine in this workout some are calling the best in the country! Studio locations are available across the U.S., giving you a trainer-guided, one-hour workout that takes you through treadmills, rowing, and weights. It’s total body strength + cardio that won’t let you down.

SWIMMING. Trade your gym shorts for swim bottoms and take your workout to the water. Your options are truly limitless, but not effortless. Whether mixing it up, recovering from an injury, or trying to stay cool, a workout in the pool can provide strength, cardio, and conditioning for upper and lower body. New offerings include aquatic yoga, spinning, and zumba. You can even take your Enell in a non-chlorine environment.

SKATING. Take it old school and do your workout on wheels. Take the kids to a roller rink or strap-on your old skates and make a few laps around the park. Or blast back to the 90s on a pair of roller blades. Regardless, Harvard says you’re burning nearly as many calories as you would on your usual run! Ice skating counts in that math, too! This sport makes it easy to remember a workout can be fun.

PLAYING That’s right, just go play. Your kids shouldn’t have all the fun at the playground, and you can get some functional fitness out of the quality time spent with them. Body weight training can be done by pulling up on the monkey bars. Cardio is an easy gain when you’re chasing them around. Glutes and legs enjoy the climbing exercises. And pushing them on the swings (or pumping your own legs) takes care of your upper body. So go have fun!

CYCLING. Get back on your bike and go for a ride (or several) this year. Especially for runners, cycling is an excellent way to cross train. If you’re not too big on working out at all, it’s an excellent way to get in some activity. Everyone who cycles torches calories, enjoys total body toning, boosts their energy, and so many more benefits. Just don’t ride without the right gear!

Are you trying any of these this year?