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5 Tips for New Runners

Grant Ritter, Running Coach

Invest in good running gear

A properly fitted pair of running shoes will keep your feet comfortable while helping to prevent injuries. Avoid cotton running gear, as it tends to absorb sweat and cause uncomfortable things like chafing. Technical running clothes will go a long way toward helping you stay comfortable and fashionable on your runs! Your local running store is a great place to get fitted for everything that you need to get out there and run.

Set a goal

Think about what you want running to accomplish. This could be a race, a certain distance, weight loss or anything else. Write your goal down and put it next to your bed and couch. This way that goal will be there as a reminder   when you are tempted to watch one more show on Netflix or hit the snooze on the alarm instead of going out for your run.

Build up slowly and listen to your body

Slowly add miles and running days to build your aerobic base and to give your body time to adapt to the stress of running. This is one of the best ways to prevent injury.  Following we well-designed training plan is a good way to ensure you don’t go too far too fast.

Warm up before you head out

Do some dynamic stretches like high knees or leg swings before heading out on your run. This will help the body loosen up and will help elevate the heart rate so you can hit the ground running. Save the static stretches for after the run.

Rest and Recover 

Resting is the most important part of your running program. This is when your body adapts and becomes stronger. Make sure to take rest days between your runs as you build up. Rest doesn’t always mean sitting on the couch though.  Be sure to hit the foam roller or take on some cross training such as strength training or a Spinning class. These things will help you recover and become a stronger runner.

You Can Do It, Too

You Can Do It, Too!

50/50 Featured Member, Joe Jagiello

In 2015, my life was going great save one thing: I was approaching my 48th birthday in February 2016, I could no longer claim I was in my mid-forties, and I was in the worst shape of my life. At 5’10”, I was just shy of 240 pounds and almost 40% body fat.  I had asthma, my back and knees hurt, I was on cholesterol medications, snored and was generally unhappy with my appearance. Over the years, I had allowed the pressures of balancing work, the house, kids, and other responsibilities to contribute a couple pounds a year till I reached that state.

I played a few sports in high school, enjoyed club cycling in my 30’s, and had been an on and off (mostly off) runner for years. I considered myself an active person, but the evidence proved otherwise. So, I did as always, made a New Year’s resolution that this time I was going to get back in shape.

I started the year strong. Running on the treadmill five days a week, then four, oh, then a business trip broke the rhythm, then three, wait, start again five, oops missed, rats: business trip. Six weeks later I was facing my birthday. I weighed in at a historical high. Depressed and discouraged, I contemplated my situation and realized…

Wait, I was born in 1969; I am only turning 47 this year! I can still claim mid-forties for one more year!

I was being given a bonus year. I vowed there would be no way I would find myself in the same situation a year later when I actually turned 48.

This year, I entered my late forties almost sixty pounds lighter. My body fat percentage has been cut almost in half. I no longer need medication for cholesterol or asthma. I look good, feel great, sleep great and am in the best shape of my life. At 48, I have a resting heart rate in the 50’s and a VO2max in the high 40’s, both considered very good.

The best part is that my family, job, home and all those things important to me, but that I used as an excuse to not exercise and eat right, are all better for me being healthy. In fact, they were all enlisted in helping me create this change in my life.

The number one factor in my success has been my amazing wife, Angela. She recognized what this meant to us and vowed to embark on this mission alongside me. Even though I was shooting to drop seventy pounds and she was only shooting for eight, I knew she was with me every step of the way.

These are twelve things we learned that helped us achieve success.

You can find the time

For us, our first challenge was to determine how to consistently exercise with two kids, with jobs that required travel, and the daily distractions of life. If we didn’t exercise first thing, the day had a way of keeping us from it. We started going to bed an hour earlier. Angie took the tough shift and woke up at 4:45 A.M. to hit the treadmill. She got me at 5:45 and I ran next. That left just enough time to shower and get the kids off to school. By 8 A.M., we had accomplished our goals for the day. While it meant an early start, it was achievable and sustainable.

Don’t be discouraged by how hard it can be at first

In 2015, I could barely run two very slow miles in a row. I couldn’t do a sit up and very few push-ups. It gets easier. Come prepared to work and know the experience changes from difficult to enjoyable.

Don’t give up if you have a bad day, especially in the first months. Whether it was a bad food choice or a missed workout, we would examine what derailed us and redoubled our efforts to make tomorrow better. If it happened again, we tried again.

Plan ahead

Discuss the week with your partner and agree on when each of you will work out. We posted a schedule on the refrigerator so we were always sure what our commitments were. Lay your clothes out the night before. Set up your water bottles. Knock down any impediment before you go to bed. Take the same approach to grocery shopping; go into the week with a healthy meal plan to set yourself up to win.

It takes diet and exercise to get there

Who knew? I evaluated what I was eating and changed my diet. I have worked in the Organic and Natural product industry for over 25 years and thought I ate well. I uncovered amazing hidden calories in my diet (what? 220 calories in a tortilla!) and I also started learning more about sports nutrition. I substituted Vega One shakes for breakfast and lunch, and while it took some discipline, I immediately saw weight loss and increased motivation to continue. (Note: Vega is a brand owned by my employer)

I stopped stocking foods that I knew would derail me. If it wasn’t in the house, I wouldn’t eat it. It is far easier to have discipline around a shopping list than when snacks are in the pantry.

I also stopped thinking “I worked out today, so I can eat this” and started considering exercise as the way I keep my metabolism accelerated as I restrict calories. As I saw results, I became more reasonable with my food choices and more motivated to reinforce the hard work of my day. Fitness and strength became the rewards, not ice cream.

Use a fitness tracker (if that’s your thing)

I wish I had more information on where I started from. While I know some numbers, I should have taken advantage of 50/50’s complementary fitness assessment.

If you are motivated by statistics, use it to your advantage. I track my exercise, weight, steps, BMI, % fat, etc. and have my history going back two years. I love to look at the graphs and revisit past workouts. I weigh in almost every day with the knowledge that I am looking for long term trends, and not getting discouraged by short term setbacks.

Enlist the help friends and co-workers

I shared my goals and was amazed at the support and encouragement I received. I became accountable to the people I spoke with daily and they checked in on my progress. I began running with co-workers during business trips, competed with Fitbit Challenges and even held plank-off sessions against each other. We now make sure that fitness is prioritized in our agendas when we meet, making time in the morning or between meetings.

Include your kids

Your journey to fitness is a positive influence for your kids. I have run with my four year old in a jog stroller, done wind sprints with him in the driveway, and jumping jacks in the airport. My teenager has come to core classes, spin classes and Spin & Strength. Even if they are too young or too cynical to make it part of their daily life now, it is a message they will carry through their lives.

Bring variety to your workouts

While I consider running my primary form of exercise, I also spin at 50/50 and try to take Spin & Strength a couple days a week.  I sampled a number of different classes and instructors and switch around with the ones I find most enjoyable.

As an added bonus, mixing it up not only keep its fun, it helps to keep you injury free. In my year plus since I started, I have not only avoided injury completely, the cross training has strengthened areas of my body I never addressed before. With that, my chronic back and knee pain are all but gone.

I also enjoy hunting, fishing, cycling hiking and other outdoor activities… and I am better at all of them now.

Set Audacious Goals (and smaller ones along the way)

Even though I had never run a race before, in June I decided I would run my first half marathon. I signed up for the Happy Valley Half Marathon. While I knew it was a big goal, I made sure there were smaller, more achievable goals along the way, such as my first 5K and reducing my pace from 14 minute miles to 9 minute miles. I exceeded my goal of running it in under two hours, finishing in 1:57!

Surround yourself with positive people

The staff at 50/50 makes this easy, they are ready and available to connect. Take advantage of that. Outside of my wife and the 50/50 team, my co-workers, my boss, and my friends offered a ton of encouragement and their energy was infectious. In the same way, know that your success is an inspiration to others. Share your message.

Steal inspiration from unlikely sources

The first time I ran ten miles, I found myself repeating Tom Brady’s, “We haven’t come this far to come this far.” During my eleven mile run, it was Dory from Finding Nemo, “Just keep swimming, just keep swimming.” There is encouragement everywhere if you look for it. No days off.

Treat yourself along the way

As I started slimming down I dragged my heels on replacing my wardrobe. Don’t do that. You are starting to look and feel better, allow yourself to reflect that. Buy new clothes as you need them and donate/sell them as you don’t.

Changing my perspective from “I need to exercise and eat well” to “I live to exercise and eat well” has created positive change across all aspects of my life. I have still not achieved all my goals, but I am in the best shape of my life and continue to improve. I am at 50/50 every week, I signed up for the Whately Mother’s Day Half and the Buffalo Half in May and will run the Happy Valley again this year. If you see me in the gym, say “hi.” 50/50 is a community and we can all achieve our goals with the positive support and encouragement of our 50/50 family.

Wish Joe luck in the Western Mass Mother’s Day Half, on May 14th!

I like the way you move it…

As I get deeper and deeper into the realm of assessments, I am increasingly becoming aware of the ways in which muscle imbalances affect our overall fitness and health. Many of you are working hard in the gym: spinning, TRX, Targeted, Tabata, Cardio Kick, etc! But, do you take the time to think about how you are moving (or in some cases not moving) when you are not inside the walls of 50/50? Our posture and movement patterns carry through our day to day life, and for most of us, there are 23 hours a day that we are not at the gym.

One of my mentors, Dr. Brent Brookbush, has a lot to say (and write) about postural dysfunction. Much of his research is based on creating exercises and techniques that improve posture, and thus movement and performance, to reduce injury and pain (both chronic and acute). We spend a lot of time thinking about improving our cardiovascular capacity, strength, and maybe even balance and flexibility, but most of us spend little time and energy on improving our daily posture and movement patterns.

This week I encourage all of you to actively think about your posture and movement when you are not at the gym. Are you slumped over the computer? Do you spend too many hours sitting? If I were to look at your foot-steps in the sand would they be straight or would one side toe-out or in? The first step to correcting these postural dysfunctions is awareness. Many of you will be able to correct some of these patterns once you are mindful of them. If the dysfunction is deeply ingrained in our muscle memory, maybe it is a good time to think about personal training Beyond providing you with a butt-kicking workout, our personal trainers specialize in providing corrective exercises to address muscle imbalances, postural dysfunction, and issues with movement patterns.  Also, we now offer Functional Movement Screening (FMS), an objective screening tool that measures seven movements that are key to daily life, and determines if those movements are optimal, acceptable, or dysfunctional. Ask us about this cool new service.

I know you’ve heard me say it in spin class, but this week I want your motto all day to be: “Proud chest, shoulders back, breathe!”

Strength training IS for everyone

What does fake news look like in our industry?

  
Today with social media, the internet, and many other outlets of information, it can be challenging to realize what information is reliable and what is not.  Whether its information about diet, strength training, injury prevention, or the best recipe for Angel Food Cake.  Today, I want to demystify a myth sometimes thrown around gyms…Lifting weights is bad for the joints…Lifting weights is going to hurt your shoulder, elbows, back…
Yes, with bad form or advancing too quickly, accidents and injury can happen with wight training.  All sorts of things can happen with any exercise, ask a runner who gets shin splints or runner’s knee. You don’t have to add weights to your workout to get injured. Quite the opposite, weight training has a protective effect on your joints.
The Arthritis Foundation states: “Strong muscles support your joints. If you don’t have enough muscle, your joints take a pounding, especially your spine, hips, and knees, which must support your entire body weight. Weight training exercises help build muscle and keep your muscles and surrounding ligaments strong. That way, your joints don’t have to do all the work.”
Exercise Physiology for Health, mentions: “By stressing your bones, weight lifting stimulates them to grow thicker and stronger. Weightlifting can reduce your risk of developing osteoporosis and can slow or even reverse the progression of existing osteoporosis. Stronger muscles also support your joints.”
As an American College of Sports Medicine Certified Personal Trainer, I always like to discuss the industry standards to help support my opinion:  The American College of Sports Medicine, recommends performing resistance exercise, including lifting weights, two to three days per week. ACSM suggests (2-4 sets) per exercise, and (8-12 reps) per set to build strength and (10 to 15 reps) to develop muscular endurance.
Well, don’t just take my word for it.  Read what one of our favorite Targeted Strength and Conditioning members, Lisa Connolly, has to say about the topic:
Before joining 50/50 fitness I always found a way to avoid upper body exercises in my workout routines. After undergoing multiple shoulder surgeries, I became afraid that any wrong movement would set me back. So, to prevent re-injuring myself, I thought it was better to be safe and avoid it. All of this changed when I walked through the doors at 50/50.
 
I found confidence each class I took and began to look for a new challenge that fit with my schedule. It was recommended that I try Targeted Strength and Conditioning, and I am so grateful that I did. Since joining Jay’s program, I have seen huge improvements with my shoulders. Not only has my shoulder stability improved, but also the lingering pain has subsided since I began to strengthen the surrounding muscle groups. I have also regained some range of motion that I never thought I would get back.
 
It’s hard to pinpoint one thing that keeps me coming back to Targeted each week. Everyone in the class is extremely supportive and I continue to feel stronger overall, after each class. Jay takes his time to demonstrate each exercise, reviews how your body should be positioned, and makes sure you are completing each exercise with perfect form. He coaches you every step of the way and recognizes when you are ready for a new challenge. I would highly suggest Targeted Strength and Conditioning for anyone who is considering it. This program has been highly beneficial for me.
 
Lisa has reaped the positive benefits of strength weight training, demonstrating how strong muscles support (even injured) joints. So, the take-home message is don’t be afraid of weight training. It is appropriate for everyone! The key is exercising with proper form and a safe progression. Personal training and Targeted Strength and Conditioning are a great way to ensure you have the support you need to be safe.

‘Tis the Season for Maintenance and Moderation

Katie’s Corner
We’re in the middle of the holiday season and things are getting overwhelming. Chances are, your thoughts consist largely of lists and lists of things you have to complete over the next four weeks, like shopping, hosting and/or attending parties, volunteering extra time or getting together donations, and prepping the house for extra guests-not to mention all of the normal daily tasks you have to carry, like work, family, and your own personal care. How is it even possible for fitness and nutrition to fit in to your life at such a stressful time?

The fact of the matter is, it doesn’t. I get it. Trust me. Even though I spend sun-up to sun-down in a fitness studio, it can be difficult to get my own workouts in. It is tough to plan out my meals, especially at this time of year. Some days are more successful than others, and that’s ok with me. I find that working on a day-to-day basis, rather than trying to tackle the world helps me to stay focused and on-task. Having overall weekly or monthly goals and breaking them down into smaller daily chunks makes them much less daunting and overwhelming. Then, amid all the busyness, I make myself sprinkle in 25 pushups and 50 squats into my activity so I can stay on track.
You may not be able to do everything (like attend 5 classes per week and eat healthy for every meal), but you can do something every single day to keep you in alignment with reaching your goal. Laying the foundation for achieving your fitness and nutrition goals a step or a day at a time will ultimately turn into miles and marathons. You may diverge from the path occasionally, but the cool thing is, you can step right back on at any time. So, this week, break things down for yourself and take things one step at a time.

Let’s talk about rest! Ahhhh….

Once Halloween hits it seems like life becomes a roller coaster ride until the New Year. Many of us are in the go-go-go mentality of maintaining our work and/or school commitments along with having the added responsibilities of holidays, family, and entertaining. While there is a lot of joy this time of year there is also an equal amount of stress. One of the great lessons we can take from strength training is that, in order to push hard, we need to make time for recovery. Traditional strength training work-outs are divided into sets of exercise consisting of a certain amount of repetitions, each set is followed by a period of rest. The rest period is just as important as the working period. Taking the adequate rest between sets is absolutely essential to making progress with our strength training. Often we fail to give the rest period in our life the importance it deserves. This is detrimental to the progress we make both in and out of the gym.

There are a myriad of different strategies when it comes to work/rest intervals. The ratio will often depend on your goals for strength training: some people lift to improve muscular endurance for long distance events, some people lift to increase there lean muscle mass and rev up there metabolism, some people lift for muscle hypertrophy and developing a particular body part of interest, others lift for pure strength building. A general rule is that the heavier you lift (or the higher percentage of your one rep max to be technical about it) the longer your rest period needs to be. For example, power lifters may rest for upwards of five minutes between sets. Most of us at 50/50 aren’t lifting heavy enough to require this much rest, so typically a 1:1 work:rest ratio is very effective when we are lifting. This will seem like a lot of rest to many of you, but I promise it is effective. The key is truly picking a weight that challenges you in the 6-12 rep range, meaning the last two reps are very difficult (but not impossible) to complete with proper form. For those of us who thrive on pushing ourselves to the max every second of every day this rest thing can be very challenging at first, but I swear that the endorphin rush you get from a well executed dead-lift or bench press will rival any runner’s high.

When we think about our body’s need for rest and recovery our mind often go towards yoga and stretching, which are great for your body and I highly encourage you to participate in these activities. But, I want to challenge you to think of this need for rest and the importance of rest in all your work-outs, particularly your strength training. Use this rest time to mentally prepare your body, coach yourself through proper form in your head, visualize yourself executing the move, and congratulate yourself on making progress towards your goals. Mindful strength training is effective strength training, and rest is an essential part of this equation. Take a deep breath and say ahhhh……

Jay McWilliams C.S.C.S

Targeted Strength and Conditioning gets a New Look!

Targeted Strength and Conditioning: Looking back and the road ahead!
Wow, I cannot believe this small group offering Targeted Strength and Conditioning has been taking place for a year and a half now! What a time full of positive experiences and transformations.  Thank you to everyone that has and still is participating.  I am excited to offer some new changes and developments to this program.
It is quite amazing to think that this program started with a couple of you that needed a strength training session that worked with your schedule.  This program began as one Small Group Training that took place outside with a few 8lbs and 10lbs dumbbells.  In just several weeks, that small group began to grow; the sessions began to resemble nothing that many of you had experienced before at 50/50.  That Small Group Training began to get a “following”, it grew, another group later developed and Targeted Strength and Conditioning was created.  In a year and a half, I have trained approximately 30 individuals without injury, and with much strength, fun, and camaraderie.   In this article I will give a brief overview of the new structure, some information on strength training, and how to use this program to better meet your strength goals, using the pull-up, one of our core moves, as an example.

Targeted Strength and Conditioning is now a six-week strength-training program, where it had previously been a sixteen-week program.  This will allow for those interested in participating in the Targeted strength training program an opportunity to join sooner.  This program has eight core movements throughout the six weeks: Core, Arms, Vertical Push, Vertical Pull, Horizontal Push, Horizontal Pull, Knee dominant, and Hip dominant.  Also, I have freed up 15 minutes at the end of the session to allow each group to work on their own unique six-week goal. For example, one group has chosen to spend the next six weeks focusing on lateral movements to strengthen their legs for the upcoming ski season! The main exercises will change within the six-week program every two weeks to keep everyone engaged, while maintaining the effectiveness of Progressive Overload.

The American College of Sports Medicine (ACSM) published an official-position paper in favor of progressive overload for resistance training in healthy adults, and a 2015 study published in the journal Frontiers in Physiology found that the best endurance athletes in the world follow progressive overload’s principles.  Using Progressive Overload you work a specific muscle or function (i.e., squat or pull-up) in a specific manner, progressively adding intensity and/or duration over time. We use these principles in Targeted to safely build strength. For success repetition and consistency are key. Results don’t occur overnight but after months, and for some even years.  The pull-up provides a great example of this principle.
How can I develop the strength to do an unassisted pull-up? How do I know how many reps to complete? In general, a goal of 8-10 reps of a weight is a good rep range for three sets of an exercise.  A rep range of 6 reps of a heavier weight is better for gaining strength.  It is important that at the end of each set, you feel as though the last rep was challenging to complete, but not impossible.  We use a thirty-second rest period for recovery, you should need to use that rest period.  The pull-up/chin-up is one of the hardest exercises to complete.  We use assistance with resistance bands.  The blue band offers the most assistance, and the green band a bit less.  Beginners should strive to complete the 8-10 rep range with proper form, to create muscle memory, better prepare the joints, ligaments, and tendons for heavier resistance.  As you gain the ability to increase your number of repetitions past 10, use a lighter resistance band and work your way back up to 6-10.  Continue this, along with eccentric pull-up/chin-ups, and practicing holding your body weight unassisted in the top and middle part of the pull-up and chin-up movement.  With pull-ups and chin-ups it is imperative to practice attempting an unassisted pull-up sooner rather then later.   It is so gratifying to me to see our members progress to unassisted chin-ups and pull-ups. Many of you have and many are so very close; keep up the great work!

There’s No Place Like Home

Katie’s Corner

There’s No Place Like Home 

Vacation is a time to relax and rejuvenate from the stressors of life, and for many, that means sipping strawberry daiquiris on a beach while lying in the sun. Don’t get me wrong, getting sun-kissed and eating the famous local dessert are two of my favorite pastimes, though I usually research the closest gyms and running trails and pack a few sets of workout gear when I visit a place as well. Because much of my work is demonstration  and I’m constantly on the move, I often neglect my own full 45 minute workouts, and taking exercise classes while I’m away re-centers me and allows me to embrace the role of a student, rather than that of a teacher. And, with the studio not far from my brain at any given moment, I take the opportunity to do my homework on what other gyms are doing to facilitate their own classes and workouts.
Last weekend, I had the pleasure of taking a trip to Brooklyn to take three spin classes at various spots throughout the city. The first two classes I took were at larger, very popular spin studios with several locations across the country. Their operations systems of shuffling people in and out of classes by a team of 10-15 staff members was impressive, and their classes amp up students to the equivalent level of three energy drinks. I felt as if I were in a dance club, which was fun, though I missed the sense of alliance that I’m so used to at 50/50.
The third studio was similar to ours in that it was a small business operated by an owner, a manager, and several staff members and instructors. Located in the heart of Brooklyn, it had an urban buzz, but as soon as I walked in, they welcomed me as a new student and acclimated me to the space. I immediately felt at ease and had an excellent spin class where I could ride to the beat of the music and push myself like I hadn’t in a while. I truly appreciated the fact this local business recognized the value of personalization, even in a city of near anonymity.
I had a blast at each of the classes I attended, and I am eager to share tips and tricks I gathered with the staff here at 50/50. There are an abundant amount of notable business models in the fitness world, and it’s exciting to think about the hordes of people who are actually enjoying exercise on a daily basis. Above all, though, my trip helped reinforce that we are doing things right at 50/50. We have a strong, community-centered studio with top-notch instructors and trainers who are committed to building the best experience possible for our clients. How exhilarating to have the 50/50 studio right in our own backyard, and to be a part of such a health-conscious movement! See you in class, y’all.

The End of an Era

Energia 2012
The True Essence of Community.
In March of 2010, Energia opened it’s doors as a first of it’s kind fitness facility in Western Mass, focusing solely on Spinning and yoga. Jennifer Siddall, of Amherst, founded the studio with a strong passion for health & wellness. She carried this passion and vision for a true mind-body connection through, year-after-year, making consistent changes and ultimately building the foundation for a successful business. She showed everyone that in one small room, truly remarkable things could happen.

Early in 2012, a nervous, awkward 22-year old UMass graduate stumbled across the facility, while job searching in the area.

He strongly disliked his current job, especially after this happened:


But, he at least continued to keep himself entertained…

And, so the story continues:

Jennifer hired Justin as a personal trainer, and he got started with his first clients, a young couple from Granby, several weeks later. On the side, he began Pioneer Valley Fitness, an in-home personal training business, with a small office in Sunderland. Justin quickly quit his Raggedy Ann position, to focus solely on personal training. As Justin matured (many would say that’s debatable), he began to take on more responsibility…both within Energia, and his own business venture, as well.  Without the expertise, guidance, and wholehearted faith his clients continued to exude on him, the journey would have stopped there.

Several months later, while walking through the UMass Dining Commons, I received a phone call from Jennifer. Robert (shown below), was going to be traveling for work and she needed a new spin instructor. “Uhhhmm, let me think about it”, is all I remember. For days, I deliberated. Me, a spin instructor? I had barely gotten over the broccoli days, which damn near sent me to therapy. How could I get in front of a huge group (by huge, I mean 12) people? But, this was my chance. I needed to branch out, to make a name for myself. Shortly after my certification class, I was put on the schedule for a Saturday Spin class. Ironically, it’s the same class I teach to this day, now four years later. Anyways, Friday night rolled around and I went to Dick’s to buy a new outfit (awwww). I returned home to find that my roommate had invited about 15 people over, music blasting, drinks everywhere. Horrified, I left and rented a room at the hotel up the road. 6 hours later, I had crafted (what I believed to be) the perfect workout. By crafted, I mean I went to Michael’s to buy a poster board, Popsicle sticks, and markers (you can’t make this stuff up). My goal was to write the entire workout onto the poster board and bring it with me onto the bike. How could I screw up if I wrote down all of my lines on the sheet? Oh, and don’t worry, just in case the sheet were to bend, I bought the Popsicle sticks for extra security.

Within about 4 minutes on the bike, while I was introducing myself and going over the positions, my sweat must’ve continuously dripped down onto the poster board…because when I looked down to start my cueing, all I could see was a bigggg old smear of magic markers. At this point, all I could do was smile. “Really Justin? You buy yourself an outfit, you remember the damn Popsicle sticks that look ridiculous taped to the back of this page, but you couldn’t think to laminate the sheet”.

So there you have it Jennifer, there’s the true story of what happened that day!

Oh yeah, and here’s Robert, back in the old studio! If Robert didn’t go away, I wouldn’t be here today. I still don’t know where you went, but THANKS Robert!

Needless to say, I survived. My success was SO wild and apparent, the next day I bought the business. KIDDING!

Before that could happen, there was a whole lot of this:

And this:  

 
Don’t worry, don’t worry, that isn’t the true story either. The true story is… I, we, all of you, couldn’t be here without Katie. Her energy and passion, her raw and uncanny emotion, are truly second to none. With Katie, our second location came to light. And with Pat, Jay, Lindsay, Jamie, Ryan, Pam, Ali, Sarah, Mindy, Ashley, and Brittany, our third location now comes to light.  

So without further ado…
We are Moving!

251 Russell Street, about 3 minutes down the road from Energia

We expect to move early in July, once our renovation is complete. With this move, comes the end of an era. We’ll be saying goodbye to the Energia name and starting anew. Moving forward, we’ll represent one brand, one name, and one identity!

I know, I know, you guys are full of questions! Don’t worry, we are taking the same experience you have all grown to love, and improving it ten-fold! The new space will house a state of the art sound system, 14′ high ceilings with central air, two spacious bathrooms, one spacious shower room, permanent lockers for all monthly members, and much, much more.

The bikes will be adequately spaced, with brand new mats for Spin & Strength. We’ll have an information station with info on all of your favorite class offerings, and a retail room as well.

Lastly, we’ll have an incredible outdoor space with room for obstacle courses, killer boot camps, TRX and all of your favorite programming, all Summer long (and beyond!).

We’ll be keeping our original 50/50 space for Pilates, personal training, and some of your favorite nightly classes.

Stay tuned for further updates on schedule additions and our grand opening celebration, announced in the weeks to come.

If you have any questions at all, and I mean anything, please direct them to katie@5050fitnessnutrition.com. Okay, okay, I promise that was the last joke!

My email is info@5050fitnessnutrition.com

I would love to hear from you…questions, comments, suggestions…I’m here!

FINALLY, thank you, thank you, thank you to all of the amazing people I’ve been so fortunate to meet along the way. I know I can speak on behalf of the entire 50/50 team when I say, you all have been more than any business, any staff could ever ask for. Change is scary, sad, and inspiring at the same time, but we’re in this together. Here’s to an exciting, fun and sweat-filled future. 

“All is connected … no one thing can change by itself.”

More on Outdoor Fit Camp

Director of Strength & Conditioning, Jay McWilliams

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We are so excited about the new facility, we have developed a whole new program to fit the space! Outdoor Fit Camp incorporates the best of Metabolic Bootcamp, and builds on it with a focus on strength and an all-inclusive design for all fitness levels. We have a huge new space, and we plan to make the most of it! I have already designed and built some permanent fitness stations so we can all develop our skills on push-ups, pull-ups, and triceps dips. The new stations allow progression for all levels, so even if you are far away from doing an unassisted pull-up or a full push-up we can get you there safely!
Outdoor Fit Camp differentiates itself from Spin and Strength, Tabata, and Cardio-Sport by being more focused on strength training, while still reaping metabolic benefits from interval training, agility drills, sled pulls, and our new favorite, medicine ball wall-slams! These are incorporated with dumbbell and body-weight moves to create a full body work-out that is guaranteed to engage your muscles. The great part about this kind of training is you also benefit from a killer after-burn effect, and your metabolic rate stays amped for the next 24 hours. Outdoor Fit Camp is a great way to begin to incorporate strength training into your workout routine in a fun group exercise environment!
For our members who are looking for a highly effective, structured program to safely build strength and improve lean muscle mass, Targeted Strength and Conditioning is a great fit! In this small group format you will work your way through structured strength progressions. There is a greater emphasis on form and more individualized coaching that allows you to progress to much heavier weights for greater benefit. Some of our female members are regularly deadlifting over 150 pounds now! Also, many of our Targeted participants can now complete unassisted chin-ups. The progress made in this program is so much fun to watch and be a part of! If you can commit to two sessions a week, you will get stronger and fitter!