Good Afternoon Friends!
Here are some of the events of interest happening this weekend. There are plenty of events on tap. There are races for beginners, trail runs, and runs that offer a little twist than your average run. It should be a great weekend to get out and get fit!
Run St Louis (Wright City)
Macklind Mile (South City)
2013 Rock, Roll, & Stroll (Creve Coere Lake)
Crystal City Cyclery 5k Trail Run (Festus)
Tri County/O Fallon YMCA 5k & 1 Mile Fun Run (Wentzville)
5k (Soliders Memorial, St Louis)
Head for the Cure 5K (St Louis)
My First 5K! (Tower Grove Park, St Louis)
As promised, here are a few events going on this weekend around St Louis. We apologize for the late notice, our list will be published earlier next week. Feel free to add any races or events in the comments section. While we are not sponsoring any of these races, we encourage you to check out any you find interesting and help celebrate and spread a healthy way of life!
Seize the Day 5k Walk & Run, Kirkwood Park
Big Shark Splash & Dash Swim & Run, New Town Lake
Xtreme 5k Summer Fun Run, Sturgeon Summerfest
Good Afternoon Studio Friends!!!
With the "official" start of summer almost upon us we thought it would be a great opportunity to help make your summer as healthy as it is fun! We will be blogging weekly with healthy summertime recipes for you to try as well as lists of fun, fitness related events going on throughout the greater St. Louis area. Make sure you check out studio-element.net throughout the week, we will be posting them soon!
2012 was quite a year for Adrienne Davis. She lost 60 pounds, became an accomplished runner, and achieved just about all the goals she set forth for the year. (Not to mention she suffered a hand injury which required surgery!) This busy mother of two really came out of her shell in 2012, sharing tons of inspiration and energy with not only Studio Element
but just about everybody she came into contact with. She's a raving fan, one of the hardest workers we've seen, and we're proud to call her...2012's ROCKSTAR OF THE YEAR!
A special thank you to Fresh Art Photography
for allowing us use of Adrienne's photos.
Well, as most of you know we have officially opened the doors to our 2001 Hanley Road Studio. While there will be some on-going projects, most of the major work is complete. Here are some photos we posted to our Facebook page of the end results.
View from the trainer's desk, into the cardio room.
View from the opposite end of the room.
Trainer desk / checkout area, plus cubby space storage. We hope you will enjoy the natural lighting as much as we do!
THIS JUST IN...STEPHANIE HAS BEEN VOTED STUDIO ELEMENTS ROCKSTAR OF THE QUARTER!!
Meet Stephanie. She is a wife to Jesse (12 years this month!), mother of two (Violet Joy 4, Penelope 6 mo.) working full time with a job that requires 40% travel. In the last two months with Studio Element she has lost 20 pounds, dropping 4 sizes and her body fat percentage. Not only is she feeling physically stronger, but mentally as well.
"I gained a lot of weight during and after both pregnancies. I have also had serious back problems for over 10 years. I started running in the past with no guidance and really exacerbated my back issues. I came to Studio Element because I wanted to be able to run again, to lose weight, and to try to resolve my back problems. I also wanted to be able to be active with my girls without constantly having to say, "watch out for Mommy's back! I am only just getting started but I feel a real sense of accomplishment. I want this to be a way of life. I really am amazed at how much better my back feels."
If you did not know, or have never been with one of Studio Element's Trainers
, not only are they all certified but all are required to have a 4 year degree in an exercise science related field. This is one of the things we believe puts the Studio above your standard gym trainer. Stephanie's trainer (Katie
) has not avoided her back issue but put a plan in place to improve and strengthen it. And that is not the only improvements they've made since they started their journey together...
"I only just started, I have a long way to go, but one major lesson I have already learned from training with Katie has to do with how much of my struggles are completely a matter of perspective. I can think about now, start now, make a good decision now. Don't dwell on the past and don't worry about the future. What can I do right now?
And I'm doing it! It feels pretty good."
And that's a little piece of advice we can all take! Thank you Stephanie for sharing your story and for the inspiring words.
We all know the importance of drinking water, especially in extreme heat but do we really know why? Here are some quick facts about water to help us understand its significance.
*Water composes approximately...
-between 60-70% of your body
-75% of your muscle build
-82% of your blood
-85% of your brain cells
-25% of your bones
*Water helps prevent joint issues (arthritis, back pain) acting as the main lubricant in joints.
*Increases the efficiency of the immune system.
*Water reduces the risk of stroke and heart attack by preventing arteries from clogging.
*Water flushes out waste and toxins from the body, and regulates digestion. This plus perspiration and respiration, cause your body to lose significant amounts of water daily, which needs to be replaced in order to maintain regularity.
*Thirst and hunger pains are almost identical causing people to eat instead of drink. Drink 6-8 ounces of water before you eat a meal. (It can also help prevent over-eating.)
*Dehydration can cause...
The average adult can last as much as seven weeks without food, but not much more than five days without water..
Summer treats and food is everyone's summer struggle. From cocktails
it's difficult when there's a fun event every weekend.
|Beer (12 oz. Corona)
||Gardening for 51 minutes will burn 148 calories*
|Candy apple with nuts
||30 minutes of a friendly game of ultimate frisbee burns 198 calories
|Cheeseburger with all the fixings
||Running (6 mph) outside for 61 minutes will burn 549 calories
||43 minutes of swimming laps burns 426 calories
||Play beach volleyball for a half hour and burn 216 calories
||Burn 223 calories by mowing the lawn for 52 minutes
||Play tennis for two hours and six minutes and burn 762 calories
|Hot dog with ketchup and mustard
||Go for a 48-minute hike and burn 310 calories
|Ice cream cone (vanilla with sprinkles)
||Do this 300-calorie-burning wogging workout
||Surfing for 23 minutes burns 124 calories
|13.5 oz. bottle of lemonade
||A 23-minute bike ride (15 mph) will burn 207 calories
|3.3 oz. margarita (on the rocks)
||Burn off 154 calories on a 38-minute brisk walk (15 mph)
|Medium pomegranate Pinkberry with strawberries and toasted almonds
||After a half hour of rock climbing, you'll burn 328 calories
|1/2 cup serving of CiaoBella Sorbet
||Hop in the pool for a 28-minute game of volleyball and burn 151 calories
*Calculations based on a 130-pound woman.
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Summer comes with it's own crazy schedule, but you know you want to stay active this summer and
have fun. Well, you're in luck! Here's 10 outdoor activities you can do this spring/summer to get in shape while having fun!
Want to see how many calories you've burned?
Use this Calories Burned List
to help you keep track!
Wanna run with some fun? How about the Color Run
The annual Color Run is going down in St. Louis, Aug. 18, 2012. The only question is “Are you ready for the craziest, colorful, 5k of your life?”
Kayaking is a great workout for your core. To propel and turn the kayak your body relies on your core. Your legs also get in a good workout by assisting in turning and balancing the kayak. The tightening of the muscles in the legs for this purpose acts as an isometric exercise. The constant squeezing over time increases the strength of your leg muscles. The shoulder and arm muscles used to push the paddle through the water increases the muscle mass and the tone of the arms and shoulders.
5 Best Places to Kayak in Missouri
Not going on a beach vacation this year? No problem you can do this fun summer activity in a lake, a river or even a pool! (Kid Friendly Idea: Throw some rings, keys or toys in the bottom of the shallow end of the pool!)
Water Balloon Fight
Sounds silly, but like a lot of fun. Between all the running and throwing you'll be doing you'll get in a workout and not even realize it.
Water skiing, while being fun, requires exceptional upper and lower body strength, muscular endurance and good balance. Individuals wishing for more of a challenge can graduate to trick skiing, slalom skiing, ski jumping and ski racing.
Beginning balance exercises for water skiing are the single-leg Romanian deadlift exercise and the single-leg lift and chop. These types of exercises help increase joint stabilization and prepare the body for more advanced balance exercises.)
Biking riding is a great cardiovascular exercise. Riding a bike is also less strenuous on joints, leg and arm muscles, as compared to running, weight lifting, or aerobic exercises at a gym. Biking also torches calories; for example: A 135-pound woman pedaling 12 to 14 miles an hour blasts 488 calories in 60 minutes.
Swimming works practically all of the muscles in the body (if you do a variety of strokes). Swimming can develop a swimmer's general strength, cardiovascular fitness and endurance. Plus, on a hot summer day it's one of the best ways to cool off and still get in an amazing workout!
Bonus: Dip Into Skinny Water Workout
Another great calorie scorcher is Tennis; men can burn up to 600 calories an hour and women up to 420! Tennis is a great activity to increase leg and arm strength. Hand-eye coordination also improves with this this summertime sport. Tennis also helps with speed, overall fitness, discipline, social skills, and even sportsmanship.
Hiking is a wonderful way not only to participate in aerobic exercise, but also to clear your head. In the first place, hiking (which can be as moderate as a walk around your block or as strenuous as a mountain climb) is a weight-bearing exercise, which helps prevent osteoporosis. What's more, hiking can also help you manage your weight, possibly reduce, or even eliminate, your need for insulin if you have Type 2 diabetes, and is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile.
10 Biking and Hiking Trails in St. Louis
paddle boats are considered water bikes and it’s a known fact that pedaling and cycling can be a good form of exercise, then going for a paddle boat in the nearby lake or shore can be one of your regular exercises if you want it to. This is what the connection between paddle boats and exercise is all about. If you are into biking, chances are you may like paddle boating as well. This activity works the leg muscles and provides a moderate cardio workout. Paddle boating burns a moderate number of calories.
Boathouse in St. Louis
Need more ideas?
There's a million things you could do this summer to stay active and have fun!
Have more ideas? Tell us about them on our Facebook Page!
In preparation for any upcoming half or full marathon you should always be conscious of your nutrition
. It's not just about how hard you train, but also about how you fuel and refuel your body. This guideline helps you to understand why you need to eat before a run, what to eat and what to eat right before and the day of your big race.
: Leah Hammel, Registered Dietitian
1. Pre-exercise Foods and their importance
2. Fuel during long runs
4. Marathon Week Preparations
In-Training- Learn About Eating Before your Run
- Why? Eating before your run gives you greater stamina and endurance.
- What should you eat? At least a small snack
*25-30% of people experience abdominal cramping/diarrhea/discomfort
Why eat before you run?
- This is the time to find out what works best for you when eating before a run.
- When should you eat? It all depends on you. Some people need to wait a few minutes after eating before running, others can run right away. Listen to your body and decide when is best for you.
- How much you should eat also depends on you, so see what feels best for you.
- You are an experiment of 1, only you know what works for you.
- exercising at a pace you can sustain for 30+ minutes your body can do both
- blood flow to stomach is 60-70% of normal
- Sprinting: 20% of normal
- How much? (to eat?)
- within an hour of running
- 0.5g carbohydrate per pound
Pre-Exercise Food Facts
- Prevent low blood sugar (glucose)
- Lack of nutrition means: light headed, fatigue, blurred vision, inability to concentrate
- Fuel muscles and mind; don’t underestimate the amount of mental Energy it takes to run a marathon!
- Helps settle the stomach
- Eating helps absorbs gastric juices
- abates hunger feeling
- Large meal 3-4 hours; Small meal 2-3 hours; Liquid meal 1-2 hours; Snack less than hour.
- Fuels Muscles
- Foods eaten 60 minutes prior to exercise are digested into glucose and burned for energy
- Low Glycemic Index Foods
- oatmeal, bran cereal
- desirable before long run
- provide sustained energy and maintain blood glucose levels
- High Glycemic Index Foods are absorbed quickly
- potatoes, white bread, candy
- quickly elevate blood sugar
- preferably during exercise or recovery when muscles will quickly absorb
- drinking hydrates you and provide carbohydrates
During the Run
- Liquids leave stomach faster than solids
- sensitive stomach experiment with juices or liquid meals
- Carbohydrates are digested more easily than fatty foods
- too much fat slows digestion and food remains in stomach longer
- small amount of fat may be appropriate; will provide sustained energy and satiety
- Example: slice of cheese or Tbsp natural peanut butter
- Sweets may cause hypoglycemic reaction if you are sensitive to highs and lows
- sugar during exercise does not contribute to hypoglycemia because muscles use the energy right away
Goal: Prevent Dehydration and hypoglycemia
- Drink every 15-20 minutes to PREVENT dehydration
- on schedule; 8oz or 8 gulps
- maximize performance and recovery
- Fluid and Carbohydrates
- will help maintain hydration and blood glucose
- carbohydrates provide energy for muscles
- will prevent “hitting the wall” at mile 18
- Increase your stamina
- by as much as 18%
- 0.5g carb per pound per hour
- 150 pounds = 75g carbohydrate (300 calories)
- six 8-oz glasses of sports drink (50 cal per 8 oz)
- 4 cups sports drink and banana
- 2 cups sports drink, sports bar, water
- 5 fig cookies plus water
- 1 gu plus 2 8-oz glasses of sports drink
- Myth: foods and fluids during the event will cause diarrhea
- Diarrhea commonly occurs with a 4% body weight loss (6# for 150# person)
- Fuel during race may prevent diarrhea
Optimal: 0.5g per pound every 2 hours for 6 hours
- 200-400 cal carbohydrate with in 2 hours of exercise
- muscles are most receptive to replacing depleted glycogen stores immediately after exercise
- Examples: fruit juice, yogurt, soft drink, potato, pasta
- if you can’t eat after exercise try a carbohydrate drink
- As soon as possible
- large quantities of pale-colored urine
- keep water bottle with you
- Water: good fluid, no carb
- Soft drink: no nutrients, carbs and fluid
- Juice: excellent choice, carbs, vit C to optimize healing
- Sports drink: designed to be taken during exercise, not enough carbs
- 16 oz cranberry juice = 48 oz sports drink
- Recovery drink: high carb beverage
- G3 Pro = 33g carb per 8 oz vs Gatorade = 7g carb per 8 oz
- In most cases not necessary
- some lost in sweat but unlikely to deplete stores, even during marathon
- 3 hours sweaty exercise lose between 1800-5600mg Na
- avg 150 pound body contains 97,000mg Na
- 2-6% loss is insignificant
- may need extra if:
- train in cold weather but race in warm weather
- running for 4+ hours
- most likely not necessary
- lose some with sweat but unlikely to deplete stores
- 3 hours exercise lose 300-1200mg = .001-.007% of body stores
- 4000-7000mg in typical American diet, easily replaced with fruits and vegetables
- Not necessary
- filling up on protein does not leave room for carbs needed to replace glycogen stores
- 3-4 oz protein at 2 meals with 3 servings dairy
- example: turkey sandwich at lunch and spaghetti with lean meatballs at dinner
- dairy: milk, yogurt, cheese
- crave meat; eat with carb rich foods
- eggs and bagel
- peanut butter and bread
- steak and potato
Day Before the Marathon
- Biggest change should be in your training, not your diet!
- Don’t need to eat more, just exercise less
- Drastic changes could lead to abdominal discomfort
- large quantities of fruit juices could lead to diarrhea
- too much white flour, low fiber bagels could lead to constipation
- Watch your fats
- instead of a roll and butter
- 2 rolls
- Should have gained 3-4 pounds in water weight from carbohydrates
- every oz carb stored (glycogen) you store ~3 oz water
- Don’t just carb load at dinner, start at the beginning of the day
- allows time for food to move through your system
- Drink plenty!!
- extra water, juices, soft drinks
- abstain from alcohol as they dehydrate
During the Marathon
- Be sure to eat a breakfast you have practiced
- Drink plenty of fluids; water and sports drinks are popular
- in a to-go disposable container
- water takes 45-90 minutes to move through your system
- several glasses up to 2 hours before race and have time to urinate
- Do what you normally do before long training runs
- Don’t try anything new
- Stick with what you know works
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