Workout Shoes NOT Working Out

Hey everyone it’s your favorite Fitness Supervisor Ryan checking in! When I’m working in the Williams center there is one thing that is guaranteed to make me cringe and I know we’re all thinking the same thing. That’s right… IMPROPER FOOTWEAR, there’s nothing worse in my book. Something as simple as choosing the right shoe for the activity you’re participating in can make or break a workout. Some might be reading this thinking “Why should we listen to you?” To put your mind at ease I have multiple years of experience recommending and selling footwear to fitness enthusiasts much like 
yourself. In an effort to let you choose which shoe you like the most I will not be discussing individual brands. I will be discussing the best shoe for each type of workout.

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How to Make the Best Fitness Playlist

fitness playlist image3We all love jamming out to our favorite songs while we work out. Every now and again comes that day when your music just is not matching your workout or motivating you to keep pushing on. When you work out frequently, it is easy for you to start to get bored of your usual songs playing over and over again. This is a clear sign that it is time for a change. Here are a few tips to freshen up your fitness playlist:

  • Start Strong

Make your first song one that will really pump you up for your workout. This can really help you kick off your workout and give you the energy to get started. A great first song can put you in the right mood for the gym.

  • Have Variety

Try to have a large pool of songs to listen too. This can keep your playlist interesting. A blend of different genres and artists can keep your engaged and entertained throughout your workout.

  • Find Your Rhythm

 

Choose to listen to songs that match the tempo of your workout. This means including songs for the warm-up, high-intensity, and cool-down aspects of your workout. This can help motivate you and keep you going in a great rhythm. Having your music and workout in sync can be very helpful and energizing.

  • Personalize

Pick songs that really speak to you. Songs that remind you of good times can help distract you from the difficulty of your workout. Also, knowing the lyrics can also give you something to focus on. Singing along in your head can help you keep your pace.

Having a fitness playlist (check this link for song ideas and more!) is a simple tool that can help improve your workout. Music is a great motivator when you need that extra burst of energy. Your playlist can be specific to you, and reflect how you feel and what you want to accomplish. When you get tired of your playlist try mixing it up with new songs. Remember that your playlist can be continuously changing just like you.

 

~All you can do is work to become a better you~

~Sadie Wrobel

 

Single or Taken, Make this Valentine’s Day Fun!

Pic for Blog- Single or TakenWho says Valentine’s Day has to be a day of binge eating chocolate and candy? You work hard all year around, so why make this day an exception? Whether you are in a relationship or flying solo this holiday, there are so many activities to get you up and moving. You can’t have fun unless you’re in a relationship on Valentine’s Day? Nonsense! Here are some activities that anyone can do. Not only do you better yourself through physical activity, but also you don’t have to have the holiday guilt from all the sweets. Take the high road this Valentine’s Day and do something awesome!

The “Be Mine 5k” is a race that takes place on February 14th in Janesville, WI. Not only does this race include a medal, but you also receive a sweatshirt that can say, “Might Be Looking, Too Late, It’s Complicated, and I Hate Valentine’s Day”. This gives a fun twist to the holiday that is normally only celebratory for people in relationships. You also receive a one free drink ticket to Hhffrrrgghh’s Inn Restaurant and Bar if you are of age! For more information on how to sign up, check out their website!

If the price tag is a little bit too steep for you, you may be more interested in another Valentine’s Day race such as Valentine’s 5k in Madison, WI. Although this race doesn’t include all of the perks, you’ll still have a great time running it as well as helping support the UW Madison Running Club.

If 5ks are not your thing, perhaps skiing is more up your alley.

You can ski a 2-mile trail at Lake Kegonsa State Park in Stoughton, WI. Being that it is Valentine’s Day, the trail will be lit by candles the whole way. What a peaceful way to spend your night, whether it is with your loved one or with friends. After the ski there will be a cozy bonfire and refreshments. The event goes from 6pm-9pm. For more information, please visit the State park website.

On February 21st There will be a snowshoe or hike through Devil’s Lake State park with a warm bonfire and refreshments to follow the hike. Although this is the weekend after Valentine’s Day, it could make a great back up plan in you were busy on the actual day. If you do not have any snowshoes to wear, they have some to borrow!  This is an outdoor activity that doesn’t require training such as a race, but is still getting you up and moving! For more information on this hike, visit the Devil’s Lake Park website.

Well there you have it!  Wonderful and healthy winter activities you can do this Valentine’s Day. If you couldn’t think of anything fun and exciting to do this year, I hope these activities may be just what you need.

Happy Valentine’s Day!

Stay Healthy. Stay Strong.

Mary Marren

Who do you run for?

Do you ever think while running outside, on a treadmill, riding a bike, rollerblading, etc., about how lucky you are that you have the ability to perform that activity? Sometimes we even say “go do that for me” because we are too lazy to perform activities ourselves. Can you imagine wanting to go for a run and not being able to. Not being of time, work, or for lack of motivation, but because you were PHYSICALLY unable to?

pictureHave you ever heard of the “Who I Run 4” program? It is a program where you sign up to dedicate your workouts to individuals that aren’t physically able to perform the activity themselves. They become your “Buddy”, someone you have never met, but will instantly start sharing a bond with. Here is how you can get involved:

  1. Join the Facebook group I Run For Michael at: https://www.facebook.com/groups/irunformichael
  2. Send a friend request to the matchmaker page  so we can contact you to connect you with someone!!
  3. Fill out one of the two forms below to be matched

▪       If you are a runner and want to be matched with someone please CLICK HERE and fill out the form.

▪       If you would like for your special needs child/adult to be matched with a runner CLICK HERE and fill out the form.

  1. Wait PATIENTLY to be matched with your buddy!

 

Some of the members of the Warhawk Fitness Family (past and present) have already been matched with their Buddy and here is what the program means to them:

“I believe a lot times that I take for granted that I have the ability and the ease to do so much, such as working out. As someone who works in the fitness field, this organization opened my eyes to the number of people who may not have the physical ability to do what I do on a daily basis. By being matched with a buddy, you create a relationship with a family who helps educate and motivate you as well. My buddy has what is call CDKL5 and it is a chromosomal defect, which has left her unable to walk, and/or speak, and she also suffers from seizures. By being matched, I feel my workouts now have a greater purpose. Knowing that I have the physical capabilities to do something that she can not, makes me want to help her live the experience through me. Being matched has made me realize that there are days I may not want to do something, and I then think about the constant struggles she endures and that pushes me to get up and work harder for her.” –Stephanie Punda

“I think it’s great to be paired with my buddy, Harlum who is 9 and is diagnosed with a disability without a name, which affects him mentally and physically. It’s referred to as SWAN (syndrome without a name) disability. I think the most rewarding part is having him know that others out there look up to him for the way he deals with his everyday challenges that you and I take for granted. The constant reminder of how fortunate I am to be healthy and be independent is a great way to gather extra motivation for not only the gym, but with all aspects of life.” –Jared Ward

“I joined the IR4 movement because it’s a chance to be part of something bigger.  Working out is something I love to do in order to better myself, and when I found it I can help others and give someone else strength through my workouts I realized it was a great fit!  IR4 is a great organization that helps you create a unique bond with someone who you would not have met otherwise.  Being a part of this, I hope to gain a broader perspective on life and appreciate what I have.  Most importantly I hope to help my buddy work through whatever battles they are struggling with. It’s great to hear from them on good days, but when harder days do come I hope that my support goes a long way for them and their family.” –Renee Lenda

“The IRun4 program is a great opportunity for exercise enthusiasts to dedicate their work outs towards someone in need. Sometimes we take for granted the ability to work out, play sports, or even walk to class. IRun4 is a program that changes your perspective on exercise and in life. I was paired with a 3-year-old boy from the UK who has GDD, Autism, hypermobility, and is non-verbal. I get to communicate with his mother on a daily basis and see some of his struggles and greatest moments. At the beginning of this adventure, I thought I would be doing something good for another person, but didn’t realize the good it would be doing for me. I am truly inspired by Ethan and his family’s persistence and grace and I highly recommend anyone who runs or works out to think about signing up for a buddy.” –Julia DiMonte

Never take for granted the abilities that you have. Instead, dedicate your abilities to those that don’t have the same opportunities as you! Follow the steps above to begin the journey to being paired with your buddy. Not only will you be creating a healthier you, but also you will be making a difference in someone else’s life.

“Always remember that it doesn’t matter how slow you go, as long as you keep on going”

~Kenzi Weidman