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Sioux Falls Training

Couple Loses 30 lbs in 24 Days

Jordan and Miranda lost weight together!

This awesome couple wanted to change their lifestyle with nutrition and exercise – and they did just that, getting a great start in only 24 days.

Jordan dropped 17.8 lbs and 11 inches, while Miranda is down 12.6 lbs and 3.75 inches in just over 3 weeks!

 

Their hard work paid off with big results!

Jordan and Miranda came in looking for a real, positive change. They have been married for five years and wanted to take on the challenge of getting healthy together. “We’ve done a lot of different programs and this is way different, working with [the trainers] one on one. It really gave us the confidence to push ourselves,” Miranda told Trainer Heeson on they day they weighed in and totaled their lost weight and inches (almost 15 inches combined!).

“The workouts are intense, but they’re shorter,” Jordan said, “And eating is just one day at a time. Just make smart choices every time you go to eat something.” Miranda and Jordan worked hard together and lost weight and inches together! “It’s not as bad as you think it will be!”

Sit down with a personal trainer and discuss your weight loss goals.
Schedule your free training consultation today!

Be sure to check out our facebook page for more success stories and helpful tips from our trainers to help you get started with your own success story!

Client of the Month: Jennifer A.

Jennifer lost more than 10lbs of fat in 12 weeks!

JenniferABeforeandAfter

When Jennifer initially met with Trainer Jane, she felt “like I had tried everything.” Now, just four months later, Jennifer has lost 10lbs and serious inches. She’s down 5.5″ off of her waist and hips alone. She’s dropped a dress size and is back in jeans she hasn’t worn since high school. More importantly, Jennifer is feeling great. “I feel amazing! I feel more energized everyday when I’m eating right and exercising regularly.” Jennifer plans to continue working out 5 days a week, and using the nutritional knowledge she’s gained. Congratulations on your hard work, Jennifer!

Advocare: ThermoPlus, Catalyst, and Sparkare are Jennifer’s favorite products.

Training: She trains 2x a week with Trainer Jane.

Nutrition: Jennifer uses MyFitnessPal to keep track of her carbs and protein intake.

Move of the Month: Inchworms!

InchwormInchworms have been called “the best core workout you aren’t doing.” It’s a great warm up, too; plus, it doesn’t require any equipment. To get started, brace your core and hinge forward at the hips. If you have tight hamstrings, you can bend your knees a bit more. Don’t forget to stretch those hamstrings, either. Allow your hands to touch the floor, and take small “steps” with your hands forward until your hands are in front of your head and your shoulders. Keep your core braced, walk your legs back up. Another tip is to widen your stance a bit if you feel like your spine is rounding too much.  Throw in a push up to make the inchworm more challenging!

Can You 24? Level 2 DVDs

Can You 24?It’s time to take your workouts to the next level with the continuation in the AdvoCare Workout Series, CU24™ Level 2. AdvoCare Independent Distributors lead 12 workouts that utilize fitness equipment to help you melt, shred and sculpt your way to the body you’ve always wanted.

Four DVDs are included:

  • Melt: These cardio-focused workouts are designed to melt calories while increasing endurance and stamina.
  • Shred: These workouts combine resistance training and cardiovascular exercises to maximize burn while increasing strength to shred calories and build muscle.
  • Sculpt: These total-body workouts are designed to help you sculpt your muscles by focusing on increased resistance training.
  • Supplemental Workouts: These videos are the perfect companions to your workout routine, giving extra focus on specific areas of the body.

You can order yours online by clicking here.

Sioux Falls Advocare

 

Could this prevent current (and future) back, leg and foot injuries?

Barefoot RunningHave you ever entered a marathon?

Or perhaps you’re just a “casual runner.”

Either way, you’ll at least want to educate yourself about the latest trend in running.

It will certainly change the way you think about running, and perhaps even the way you run.

In the Mexican Copper Canyons, in Northwestern Mexico, there resides a reclusive tribe of people able to run ultra long distances.

Called the Tarahumara Indians, they commonly run barefoot (or with a thin piece of leather under each foot) more than 100 miles at a time, at incredible speeds without getting the routine injuries many runners face.

Author and journalist, Chris McDougall, who is also a serious runner, was tired of being repeatedly injured. He set out to uncover their secret.

The key thing he noticed is that they don’t do the traditional heal strike when they run because, with limited padding, the impact would be too jarring on the foot. Instead they run with their fore-foot hitting the ground first.

The basic idea is that this is how the human body is designed to run. But because modern running shoes (which have only been around since the early 1970s) elevate the heel and offer overall padding to the foot, the majority of people (75 to 80%) run with their heel hitting the ground first.

In other words, humans have altered their natural running style to conform to the design of the running shoe.

As a result of McDougall’s 2009 book Born to Run, barefoot running grew in popularity.
While some may actually run barefoot, you can now buy what are called “minimalist running shoes.”  These give you the barefoot running benefits and sensation, but with a little more protection. They are lightweight and offer minimal padding and support.

So is traditional running passé? Should you head out immediately and buy a minimalist running shoe?

Before I answer that, let’s look at a 2010 study done by Harvard University Scientist Dan Lieberman, who is featured in Born to Run.
Lieberman’s study found “that runners who land on their fore-foot land with far less force and far greater efficiency than their heel-striking counterparts.”
Lieberman also found that running barefoot has no greater impact when running on hard surfaces than soft. Plus, he found that while the modern running shoe has more padding and cushion, it does little to mitigate the greater impact or to reduce injuries.

He concludes that barefoot running may indeed reduce the chance of injury, but cautioned that further study is needed.

So let’s look at the pros and cons as they sit today.

First, the pros…

Barefoot running appears to strengthen the muscles, tendons and ligaments of the foot (that aren’t being overly used when you run with your heel hitting the ground first.) Because the heel is not elevated, it will also strengthen your Achilles tendon and calf muscle, which will reduce injuries such as calf strains and Achilles tendinitis.

Because you’re running on your fore-foot as opposed to the heel, you’ll develop a more natural and efficient running stride.

It may also improve your balance. The rational being that the smaller muscles in your feet, ankles, legs and thighs will be more active, which will give you better balance and coordination.

The cons…

Running barefoot does not offer as much protection for your foot should you land on a piece of glass, nails, rocks, thorns, sharp rocks etc.

Another con is the actual transition period. If you’ve been running for decades, you might find it difficult to make the transition. In addition, you most likely will experience blisters until calluses are formed on your feet.

That said, its’ recommended that you transition to it very gradually because the change will be a shock to your feet muscles. If you take it too fast, you could injure your feet.

So it comes down to a few things. If you’re happy with how you currently run, you might not want to make the switch. The old saying “If it’s not broke, don’t fix it” comes to mind.

However, if you are experiencing health issues that you feel are related to running, you might want to consider it. But take it slow and check with your doctor first.

As someone who is serious about looking after your health, why not take advantage of our free fitness consultation offer? Take advantage of your FREE Fitness Consultation (an $87 value)!

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here.