EXERCISE YOUR POTENTIAL!
We are currently recruiting highly motivated sales and member service professionals to market our facility. This person is not only responsible for the growth and retention of memberships, but also for successful administrative operation of the fitness center.
Requirements
This position requires a high school diploma or equivalent as well as a minimum of one year sales experience including business to business sales, prospective calls and outside marketing. Must have outstanding interpersonal/communication skills and a strong customer service focus. In return, you’ll enjoy a base salary plus commission, training and advancement opportunities, as well as great perks including FREE club membership.
Potential job candidates must be assertive, have an energetic personality and excellent verbal communication skills. We are looking for self-motivated, team players with a strong desire to sell. Applicants must be able to work a varied schedule that may include weekends and evening hours.
Welcome to the running page of Fitness Revolution! Hopefully if you are here and reading this, you have registered and committed to running the United Way Community Challenge 4-mile run! If so, we would like to first congratulate you on making the decision to participate in this inaugural event. If not, and you are researching to find out if this is something you can do, trust us when we say YOU CAN! We are dedicated to helping all runners, beginners to advance feel strong, confident and supported leading up to and especially the day of the event! So take the first step to register and then visit us each week to learn more about how to train, plan and prepare for what will be a rewarding challenge!
Less than 4 weeks and counting! This is about the time that you need to start getting serious with your runs each week. With under 4 weeks left of training, you have to make the decision to devote at least 3 days to aerobic activity which should include at least 2 runs. I would also encourage you to start using your third day to run the actual distance of your run, so specific to our United Way Road Race, this would be 4 miles! If you aren’t already there, don’t worry, it doesn’t need to be all at once, but as you continue to make your increases each week, try to do them so you reach 4 miles prior to race day. As we have said in the past, most of your running during the week should be at a comfortable pace. This is especially true for runners who simply want to finish the race. But since adding some faster training to your schedule is the best way to improve your speed and endurance, even novices should consider doing some quicker running. Things such as Intervals can be incorporated into your runs, will not only help increase your endurance during the race, but also increases your speed and power, all of which are necessary pieces of the puzzle on the big day! (ex. Running three one-mile intervals with recovery between will do more to increase your sustainable running pace than running three miles at once.)
Key things to remember during your training:
1. If not able to run or cross train, choose workouts that are closest to running in terms of muscles used and aerobic systems taxed. Good options include elliptical trainers, cross-country ski machines, stationary bikes, high impact aerobic classes.
2. When cross-training, keep your heart rate at or above 70 percent of your maximum heart rate (220 minus your age) most of the time. In other words, you should be working hard and sweating a lot.
3. Check your morning heart rate regularly. A great tool for this is a Heart Rate monitor! An elevated morning heart rate may be a sign of overtraining, which can occur if you add too much cross-training too soon.
Also, your diet during the next 4 weeks will be a critical factor to how you feel and perform on race day! Here are some things to keep in mind as you plan your next meal.
Carbohydrates: It is not necessary to live on bread and pasta to be a good runner, but you do need to ensure you are getting at least 55% of your daily caloric intake from Carbohydrates. Carbs provide the body’s supply of glycogen, which is stored in the liver and muscles and is the fuel that powers your running. Since only a limited amount can be stored, and since carbohydrate is the only fuel your brain can use, supplies need to be constantly replenished. Too little can result in reduced performance, greater fatigue and suppressed immunity. Ensure you have a healthy serving of carbohydrate at every meal, along with carb-rich snacks such as bananas, dried fruit, whole wheat bread or oatmeal.
Protein: Don’t skimp on protein. In the throes of their carb-obsession, many runners skimp on protein – but being an active person, you need slightly more protein than the average couch potato! For starters, the increased breakdown of protein during training needs to be compensated for, and secondly, if glycogen stores are low (say, towards the end of a long run), then certain amino acids – called branch chain amino acids – can be used as a back-up energy source. While using protein as a fuel source isn’t an ideal scenario, it is an essential fall-back when glycogen stores are depleted. So how much protein is enough? Guidelines for the general public recommend that protein intake should equal 0.75g per kg of bodyweight. However, if you are regularly running, you should aim for 1.2g to 1.4g per kg of bodyweight. This, in general, should equate to around 15% to 17% of your total energy intake. When deciding what protein sources to eat, make sure you go for healthy, lean meats, fish and low-fat dairy products for the majority of your protein foods. Nuts are also nutrient-rich options.
Fats: While all that training means you probably don’t need to watch your weight too closely, make sure that when you are ‘carbing up’ that it is carbohydrate you are taking on board, and not fat. Pizza, creamy pasta sauces and fat-laden baked potato or sandwich fillings can all send your fat count through the roof, while you unwittingly think you are downing carbohydrate. Try to reduce your intake of saturated fats (from meat and full fat dairy products) and trans fats (present in fried fast food, biscuits, cakes and hard margarines), and get most of your fats from healthier monounsaturated sources such as olive oil and from omega-3 fatty acids – which are most prevalent in oily fish. A study on fat intake found that omega-3 fatty acids could enhance aerobic metabolism, thereby improving the delivery of oxygen and nutrients to cells. They may also help you recover from the rigors of training by reducing the inflammation in muscles, tendons and ligaments that are associated with hard exercise.
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