New blog, same content

We have MOVED!  Since we completed some rearranging on how we are currently structured with the roll out of our brand new website, we have a new blog and everything from the Northern Grrrls blog has been moved over to the new site.  We VALUE our blog followers and if you want to keep receiving information from Northern Grrrls, spin playlists, and boot camp workouts… head on over to  grrrlyblog.wordpress.com and follow us!  Thank you!

 

Oh and our new fancy schmancy website can be found at northerngrrrls.com!

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Join us for the Ride N’ Raise Spin-A-Thon

Join us for the Ride N' Raise Spin-A-Thon

We are thrilled to be helping out Jaci’s Stargazers for their first ever RIDE N’ RAISE SPIN-A-THON and hope you will join us in making this an event to remember! Below are a few important details about the ride including how to reserve a bike, prizes for the two individuals that raise the most money, and how to donate if you are unable able to ride that day. Hope to see you there! CLICK THE IMAGE ABOVE TO CHECK OUT ALL THE DETAILS!

Interval Training = Faster. Stronger.

STRONGER. FASTER.
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Interval Training is the name of the game for those of you runners who are looking to set new PRs in upcoming running races! The new Trek Express class on Thursday nights will help you incorporate interval and speed work into your weekly workouts. There are also several treadmill workouts listed on the my Pinterest board that you can do at the gym or at home.

Interval training has been used by athletes for years to build fitness. Interval training combines short, high intensity bursts of speed, with slow, recovery phases, repeated during one exercise session. An early form of interval training, “Fartlek” (a Swedish term meaning ‘speed play’) was casual and unstructured. A runner would simply increase and decrease his pace at will.

How Interval Training Works

Interval training works both the aerobic and the anaerobic system. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy. It’s thought that by performing high intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This means athletes can exercise at a higher intensity for a longer period of time before fatigue or pain slows them down.

The Benefits of Interval Training

Interval training adheres to the principle of adaptation. Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid. These changes result in improved performance, greater speed, and endurance. Interval training also helps avoid injuries associated with repetitive overuse, common in endurance athletes. Intervals also allow an athlete to increase training intensity without overtraining or burn-out. Adding intervals to a workout routine is also a great way add cross training to an exercise routine.

No matter what the addition of interval workouts will likely improve your overall fitness. Just be sure to use common sense and start slowly at a level that is commensurate with your current fitness ability and:

Warm Up before starting intervals
Assess current conditioning and set training goals that are within your ability
Keep a steady, but challenging pace throughout the interval
Build the number of repetitions over time
To improve, increase intensity or duration, but not both at the same time
You can also use circuit training as a form of interval training

The information above is adopted from Active.com

Long time coming… New Trek Express Class

I have been wanting to teach a treadmill interval class forever! Our small town gym is limited in treadmill capacity, so it has been a challenge finding a way to do this. I AM SO EXCITED to announce the new Trek Express class starts April 4th and space is limited, but it will be great! Registration for this class will open on March 19th at 8AM. I will post the link SOON on Facebook and posters will go up Chequamegon Health & Fitness on the 18th. If you want to do Trek Express at home or are looking to prep yourself check out my treadmill workout board on Pinterest!

What is Trek Express? A treadmill training class for runners done at YOUR pace. This class will provide a new challenge each time ranging from hill workouts, endurance training and even speed work. Classes are either 35 or 40 minutes and are an effective way to burn fat fast and great for all fitness levels!

Class cost is $6.00 per class and payable to Northern Grrrls LLC. Class size is limited to 5 students per week so please remember to sign up each week and for only the classes you will attend and give others a chance to sign up too.

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80s & 90s Spin Playlist Part Deux

We had so much fun spinning to the first throwback playlist that I created another retro playlist right away for my Friday and Sunday class! This one was pretty awesome and the class was singing along, but I have to say we had a pretty great time with the first playlist— maybe all the old skool silly hip hop songs…? Either way both playlists were too legit to quit and will be making appearances in the future.

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The Run Down on Food Labels!

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Start here and read the text to understand what you are looking for in a food label! Click on image to enlarge!

Tips for getting as much health information as possible from the Nutrition Facts label:

  • Remember that the information shown in these panels is based on 2,000 calories a day. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight. Find out your personal daily limits on My Fats Translator.
  • In general, as you think about the amount of calories in a food per serving, remember that for a 2,000-calorie diet:
    • 40 calories per serving is considered low;
    • 100 calories per serving is considered moderate (why do you think they put everything into 100 calorie packs…?!); and
    • 400 calories or more per serving is considered high.
  • There is no % DV shown for trans fat on the panel because the U.S. Food and Drug Administration (FDA) does not have enough scientific information to set this value. Eat less than 20 calories or (less than two grams of trans fat) a day – that’s less than 1 percent of your total daily calories (for a 2,000-calorie-a-day diet).
  • When the Nutrition Facts panel says the food contains “0 g” of trans fat, it means the food contains less than 0.5 grams of trans fat per serving.
  • When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans fat.

In addition to the Nutrition Facts label, a lot of foods today also come with nutrient content claims provided by the manufacturer. These claims are typically featured in ads for the foods or in the promotional copy on the food packages themselves. They are strictly defined by the FDA. The chart below provides some of the most commonly used nutrient content claims, along with a detailed description of what the claim means.

If a food claims to be… It means that one serving of the product contains…
Calorie free Less than 5 calories
Sugar free Less than 0.5 grams of sugar
Fat
Fat free Less than 0.5 grams of fat
Low fat 3 grams of fat or less
Reduced fat or less fat At least 25 percent less fat than the regular product
Low in saturated fat 1 gram of saturated fat or less, with not more than 15 percent of the calories coming from saturated fat
Lean Less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol
Extra lean Less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol
Light (lite) At least one-third fewer calories or no more than half the fat of the regular product, or no more than half the sodium of the regular product
Cholesterol
Cholesterol free Less than 2 milligrams of cholesterol and 2 grams (or less) of saturated fat
Low cholesterol 20 or fewer milligrams of cholesterol and 2 grams or less of saturated fat
Reduced cholesterol At least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat
Sodium
Sodium free or no sodium Less than 5 milligrams of sodium and no sodium chloride in ingredients
Very low sodium 35 milligrams or less of sodium
Low sodium 140 milligrams or less of sodium
Reduced or less sodium At least 25 percent less sodium than the regular product
Fiber
High fiber 5 grams or more of fiber
Good source of fiber 2.5 to 4.9 grams of fiber

If you can’t remember the definitions of all of the terms, don’t worry. You can use these general guidelines instead:

  • “Free” means a food has the least possible amount of the specified nutrient.
  • “Very Low” and “Low” means the food has a little more than foods labeled “Free.”
  • “Reduced” or “Less” mean the food has 25 percent less of a specific nutrient than the regular version of the food.

Testimonials

This week in preparation to take Northern Grrrls to the next level (more to come 🙂 ) I asked some of the current grrrls e91ad4fcde303b8cc02ec64679255640to give testimonials and their thoughts on what the Northern Grrrls group means to them and to describe what they have accomplished due to participation in the group. The testimonials I received back were heart warming, uplifting, and inspiring. Most of their comments had similar themes – They could now do things they never thought possible and the support of a peer group of women has kept them inspired and on track. I know that everyone seeks a little inspiration now and then and for me all these testimonials remind and affirm the importance of the group and our little fitness family. I have so MANY other testimonials other than these that I am saving for future motivation and support of our Grrrls!  Read on and find your inspiration!

“…my entire attitude and outlook on physical fitness was changed. I went from believing everything was beyond my ability, to believing no goal is beyond my reach. Her attitude and motivation filtered through to all aspects of my life and I couldn’t be more grateful!” – L. G., Ashland
 

“I want to get up and go to boot camp and spin class. I have never liked working out before, but now I cant wait to go. Mari shows each and everyone of us how great we all are, and what we are capable of doing.” – K. P., Ashland

 

“…bootcamp has changed my life. I am stronger person both body and soul. Mari motivates, inspires, and brings everyone together as a team and works her hardest to help everyone achieve their personal goals.” – A. A., Ashland

 

“I am learning how to make lifetime changes to my health and fitness goals. Mari is always well informed and will stress the importance of not only exercise but also proper nutrition. The Northern Grrrrls bootcamp has had a huge impact on so many women in our community, for me personally Mari leaves me feeling like there is nothing I can’t achieve!” – J. O., Ashland 

“I have been working out with Mari for about eight months now through Bootcamp, Running and Bike training and soon to be training for a triathlon! Mari is always a positive source of inspiration, reinforcement and a great source of health and fitness information! In this short time, I have seen positive changes in the shape of my body and I have improved times on my running and endurance. I look forward to my own continued successes, as well as others in our group!” – J. M., Ashland

A Killer Treadmill Workout

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With temperatures at -16 degrees today the treadmill is the only option! This is the treadmill interval workout we used at our big New Year’s Day event! It is a butt-kicker but will make the 35 minutes fly by!