Choose a shoe for you!

Let’s be honest. Many of us will choose a shoe because of the look; flashy colors, cool designs, and brand names we prefer. That might work just fine if you’re looking for a cute heel to wear out to dinner, or a nice tennis shoe to wear with your favorite pair of slacks. However, when it comes to choosing a shoe in the name of fitness, there is much more to the process than going with what is visually appealing.

If you have read any of my past posts, you know I am a die-hard runner, but take heart! This blog post is NOT just about choosing a good running shoe. The correct selection of what to put on your feet is vital in all forms of fitness. The wrong shoe selection can result in numerous injuries, or will hinder performance.

Personal experience: Throughout high school I swore by running in all shoes made by Saucony. I loved the look of them, and my two closest running-buddies used them as well. Unfortunately, I had no idea that the shoes I continued to wear were the root cause of the countless blisters I would get, and pain in my arch. I had no idea this all could have been avoided by simply choosing a different shoe.  

My wake-up call came when I got to college. Just as my first season of Cross Country was underway, our coach had a speaker come and talk to us about proper shoe selection. I was blown away by how much the wrong and right pair of shoe can make a difference in both training and competition. I followed the proper procedure for picking a shoe, made the switch to the Asics-Keyano, and have not had a problem since. It was a miracle!

There are a few things to take into consideration when choosing your shoe. The most important is how high or low your arch is. A good way to determine about where you are at is to get your feet wet and walk on pavement, leaving a footprint.

Using this picture as a guideline, you should be able to look at your footprint and determine what type of arch you have.

If you visit any shoe company’s website, they will more than likely have shoes categorized by arch types. You will also want to determine how much control you want in the shoe. A high stability shoe will give you both stability and cushioning. On the opposite side of the spectrum is the minimal shoe. This type of shoe is going to let your feet do the majority of the work, but it helps build foot and leg strength. Word of caution: If you are currently using a stability shoe, and want to switch to a minimal shoe, it is wise to do so slowly. If you make a leap, your feet and legs may not respond well. I am currently making the change, so I rotate a semi-minimal shoe into my running rotation every three days. 

If you are not yet certain you want to begin running “minimally”, check out this article about pros and cons.

This all may seem a bit overwhelming, especially if you have never given thought to what type of shoe you are wearing. No worries! If you visit a shoe company’s website, there is usually plenty of guidance. For a great example, check out this Asics website.

Another option is to go to a good shoe store; aka one that specifically sells and specializes in athletic shoes. Employees will work with you to make sure you find a shoe that is perfect for the type of activity you do.

Remember, this is not just for people who compete. This is for anyone who loves to work out, and keep their body healthy and injury-free along the way. If you take the time to find the right type of shoe, it can really help your fitness level.



Who ya gonna call? Myth Busters- The truth about nutrition rumors

I am always trying to eat healthier, and, in turn, I am also a sucker for the ever-changing nutrition rumors.

Having said that, I decided I would look up several of these “myths,” and see if they were actually accurate.

First, I have always been lead to believe that calories eaten late at night were more of a detriment to your body than calories eaten early in the morning. According to, this is not the case at all.

“Calories are calories are calories, and it doesn’t matter what time you eat them,” John Foreyt, Ph.D., said. “What matters are the total calories you take in.”

Next, as someone who has struggled with acne, I always strayed away from chocolate. I actually don’t really like it, but that’s a different story. According to, this myth isn’t necessarily true either.

“Chocolate has been implicated in the role of acne for decades without any convincing data to support or refute this theory,” Dermatologist Diana McShane said. “Studies that specifically address the association of diet and acne are difficult to design with enough power to determine true cause and effect.”

In other words, this rumor does not have sufficient evidence besides its centuries-old history.

Another myth I’ve always wondered about follows the new gluten-free fad. Working in a restaurant, I have come across many people who request the gluten –free menu, but they admit right away their diet is a lifestyle choice not an allergy.

Tricia Thompson, R.D., said such a diet only benefits those who suffer from celiac disease.

Going gluten-free helps them become more energetic and feel better all around, Thompson said. When it comes to those who do not have the autoimmune condition, a gluten-free diet will not have these results and will have “probably no benefit,” she said.

The last thing I wanted to look up was the benefit of becoming a vegetarian. I have always considered making the diet change, and I’ve heard from many people that it can increase your health.

On the contrary, according to Judd Handler, of, living the life of a vegetarian has several health benefits, but the diet can also increase a person’s risk of colorectal cancer, lower bone mineral density and lower levels of vitamin B12.

While these factors should be considered, Handler said studies have consistently been insignificant when it comes to determining how harmful any of these risks can be.

These are just a few of the myths that I have always been curious about. If you have anymore, please don’t hesitate to email me at, and I will research and post them on this blog.

~Remember, you have to learn to love yourself before you can truly love someone else~

Abbey :]

Indoor Ironman: Tips and Tricks

The Indoor Ironman is one of our most popular events of the year. Hundreds of participants sign up each year with the goal of getting there long sleeve T-shirt and talking home the glory of being a indoor ironman finisher. However, every year most of the participants drop out or don’t finish before the month is over. Some don’t like swimming, some don’t like running on treadmills, and others find the bikes to be boring.  However, there are ways around each of the events to make it easier on you the participants. These tips could be the difference between you finishing, or coming up just a little short.

The Swim:

Swimming is the event that usually knocks people out before they start. These don’t want to swim and aren’t very good at it. Others still attempt it but fins it quite difficult. There are ways, however to make it much easier. First, use fins and a kickboard. During the month, you are able to borrow fins and kickboards from the pool to use to assist you. This is a big help for those who don’t like to swim or don’t know how. Also, if you want an easier way to finish this leg, you can attend the Aqua group fitness class on Tuesday nights and earn yourself 10 laps! These two things can make possibly the hardest event much easier.

The Bike:

112 MILES?!? IS THAT A JOKE?!? Sadly no it is not. That large number seems like an impossible one when you first start completing your miles. Lots of people just sit on a stationary bike and crank out miles for what seems like forever. However, there is a way to get your miles, and have a little fun in the process. The group cycling classes that are taught in the University Fitness Center are a blast! Plus, the new bikes in the studio give you an exact readout of your miles. Being entertained and constantly changing positions can be a huge help while doing this one hour class.

The Run:

The run is difficult for a lot of people because treadmills can be boring. Staring at a wall for 5 hours as you crank out miles doesn’t appeal to a lot of people. So how can you do this event with hitting the treadmill? First, Elliptical and the new cross training machines also count towards your running miles. This can give you a little variety as you go through this leg. Also, the indoor track can also count towards your miles. That way you don’t have to feel like your running in place for a long time. These things are the best way to make the running leg a little less boring.

General Tip:

Don’t wait until the last second on your miles! Having to scramble and bike 40 miles and run 6 miles in one day is not the best way to complete this challenge….Trust me.. I have done it. Make a plan and stick to it as best you can. It will help you a lot in the long run

Overall Indoor Ironman is a blast and is a great way to stay motivated. If you plan it right and follow my little tips. You will be an official indoor ironman finisher!

Stay happy and healthy

Kevin Nelsen

Staying Motivated

Spring break is over and we all know what that means. Time to come back to school, write papers, do class projects, and get ready for finals and the summer. Working out and fitness just gets put on the back burner while all the other stresses take over your life. We have been seeing big declines in gym and group fitness class attendance ever since you all came back from break. We don’t blame you, this time of the year is tough but it is important to stay motivated on both your school work and yourself.

You may be asking yourself, “Ya but how am I going to do that?” Welp that is what we are here for! We have tons of awesome things going on that can help you stay motivated on yourself, which in turn will help you stay motivated on your studies as we approach the end of the semester.

The first tip I can give you is get back into a routine. Spring break messes up the groove you might have been in before you left and nw you just don’t feel like getting back into that groove. However, it is important for you to hop right back into it immediately otherwise you might never will.

Another big thing that happens to students is that they get bored. They go to the gym, sit on a bike for 30 minutes, then leave. I would be really unmotivated to go workout to if that’s all I did every single day. We offer so many different programs and classes that you should never get bored so take advantage of them

A great way to stay motivated and add variety is through our group fitness classes. We offer tons of classes each day ranging from a mellow yet challenging Yoga class, to a high intensity, energetic class such as Total Exhaust. Another great thing about these classes is that some of them are as short as 15 minutes! Now time can’t be an excuse for you to not be motivated to workout. You can get an amazing workout in and still have time for all that homework.

During this final month we offer two programs called Indoor Ironman and ACIS challenge. Both these programs set workout goals for you to meet and have great prizes to motivate you to complete the whole challenge. I will post links at the end of this story so you can find out more about these challenges

I know it is tough at the end of the year to stay motivated. I myself have always had this problem and now that I am a senior it is worse than ever. However, it is important that you don’t give up on working out now. Working out can be a great way to clear your head, take a break, and refocus yourself when things seem overwhelming. If you can stay motivated now, you will help yourself out in the long run I can guarantee it!

Stay Happy and Healthy!

Kevin Nelsen

Indoor Ironman