Why a specific exercise protocol is key to breaking records and preventing injury

This is how ChaseFIT separates itself from every other run program out there! We have put together a specific training protocol to give you the best chance of success!

 

If you purchase today don’t even think about skipping them and assuming they are “optional”. When you run you’re strengthening your body in one direction, forward. Following the protocol ChaseFIT has put together will help prevent any imbalances, help keep your hips and pelvis stabilized, and increase your lactate threshold.

 

What is a lactate threshold?

“The intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed. This is problematic because as a result, unbuffered acid is added to the blood, a condition that makes you feel like you have to vomit and stop right away.” This is the last thing you want to experience during a race.

We have thought of it all and want nothing more than for you to become your best self so take advantage of this well thought out fitness program.

#WhatsYourChase

Careful When Bulking!

When putting on muscle we have to put in more calories than we burn and YES you will put on some fat. Does that mean eat anything and everything though? The answer is NO!

 

All of the ChaseFIT experiences require a good diet outside of the gym to acquire your goals. You can’t simply outwork a bad diet.

 

This experience is meant to help you gain muscle, strength and confidence. Focus on increasing your athleticism and feeling healthier. Our body needs fuel to produce a solid workout so don’t fill it with junk. During this experience you are allowed to have more cheat meals and enjoy yourself on the weekend and live the 80:20 rule lifestyle.

 

The 80:20 rule is known as healthy eating not so much a diet it is following a diet 80% of the time and enjoying yourself the other 20%. The reason for doing this is to consume more calories while trying to gain muscle. Plus this is the time to learn how to live a balanced life because when you do decide to lean out and expose more muscle tone you won’t be able to do the 80:20 rule. Now of course this varies from person to person. I would never recommend a nutrition plan until I know your job, lifestyle, home life, body type (mesomorph, endomorph, ectomorph), and so much more. We are all so different and liv such different lives.

 

If you don’t know where to start with nutrition or are interested in getting personal nutrition plans specific to your body type, allergies, and life style then reach out to Coach Chase by filling out the subscribe information at the bottom of this page.

 

Mindset is key for success. You must have the right mindset when it comes to your nutrition and fitness. Don’t blame others or use life situations as excuses for eating bad food or giving up on your goals.

 

Let us motivate you, support you, and push you to exceed your own expectations!

ChaseFit Top Vitamins & Supplements Recommendations

My Top 5 Vitamins

  1. MULTIVITAMIN

A daily multivitamin is the most essential supplement to keep in your arsenal. Here’s how to find the right one:

  • Make sure it includes vitamins A, C, D, E and K, as well as potassium, zinc and iodine.
  • It should contain 100% of your daily value of most vitamins and minerals. Avoid megavitamins that may contain dangerously high levels of vitamins and minerals.
  • To maximize absorption, split your vitamin in two and take half in the morning and half in the evening.

 

  1. CALCIUM W/ MAGNESIUM

Mom was onto something when she told you to drink your milk: Calcium helps keep our bones and teeth strong. Our muscles, blood vessels and nervous systems also need calcium to function correctly.

  • Take 600 mg of calcium with 400 mg of magnesium daily, as magnesium may help prevent calcium’s potentially constipating effects.
  • Do not take calcium within 1-2 hours of your multivitamin, as it can interfere with absorption.

 

  1. VITAMIN D

Since many of us do not get a lot of sun exposure and smartly cover up with sunscreen when we do go outside, vitamin D deficiency is common. Vitamin D is important for calcium absorption and plays a critical role in protecting against osteoporosis and bone injury. It may also help prevent some cancers.

 

  1. OMEGA-3 FATTY ACIDS

Omega-3 fatty acids can be found in fish oils and some plant and nut oils. They help protect your heart, nourish your brain and lubricate your joints. But unless you are a frequent fish eater, you may not be getting enough.

  • There are three different types of omega-3 fatty acids: DHA, ALA and EPA, and not all are created equal. It’s DHA that you want.
  • Take 600 mg of DHA daily.

 

  1. PROBIOTIC

Improve your nutrient absorb and digestion

  • Overal a probiotic balances your gut and with this is brings a list of positive side effects

 

My Top 5 Supplements (for building muscle)

  1. CREATINE
  • Increased lean muscle mass, particularly with strength training
  • Improved muscular strength[
  • Decreased muscle soreness and lower levels of exercise-induced inflammation[
  • Improved blood flow during training
  • Improved performance during high-intensity training[

 

  1. BETA-ALANINE
  • Increased total training volume
  • Improved power production
  • Increased muscle building
  • Improved endurance during hard training
  • ncreases effectiveness of creatine, and vice versa

 

  1. PROTEIN (I PREFER VEGA SPORT)
  • Fast digesting and easily absorbed for quicker recovery post workout.
  • Great for a quick protein source when having a busy day but still needing to get your calories in

 

  1. BCAA’s (branched chain amino acids)
  • Increased levels of muscle protein synthesis
  • Decreased levels of muscle damage during exercise
  • Decreased muscle soreness from exercise
  • Improved endurance during exercise

 

  1. L-Glutamine
  • An essential amino acid needed by your body in large amounts
  • Promotes digestive and brain health, muscle growth, and athletic performance
  • Has been linked to protein synthesis. It prevents your muscle from being catabolized (eaten up) in order to provide Glutamine for other cells in the body.

 

Now all of this can be expensive and it is not necessary to reach your goals, but it can help. Especially individuals with a busy lifestyle that are not able to eat more often, which allows them to get their nutrients through food. Always consult with your doctor first, ChaseFIT is in no way telling you to start these without consulting with a doctor first.

Are You Training Your Abs Correctly?

Abs are just like any other muscle. They need time to recover so don’t get obsessed with having abs and end up training them every single day.

 

Also, no matter how much you train them they won’t pop more without proper diet. So, to have them show more you’ll need to diet down eventually, but while we are gaining muscle we should focus on making them harder and stronger. Your core is what’s going to protect your back as you increase your weights and focus on getting stronger.

 

When you do abs, time under tension is what’s important NOT the amount of reps you get. Take your time throughout the contraction and make sure you are exhaling all the air in your lungs as you contract don’t hold your breathe. Imagine rounding your spine and squeezing your chest to your hips.

 

My Top 5 Favorite Ab Movements:

  1. Weighted Planks
  2. Hanging Leg Raises
  3. Cable Crunches
  4. Side Planks
  5. Scorpion Planks

Choosing The Right Distance And How To Know If You’re Prepared?

Are you trying a 5k, maybe a 10k race? What about a Tough Mudder Full or even a Spartan Beast? Picking the right distance for your first race can make for an amazing experience or a long day in the sun.

Lucky for you our training experience is designed to get you ready and allow you to pick the race that excites you the most. 5ks are fun they don’t take a entire day and usually have an easier choice of obstacles. The longer the race harder the challenge you face, increased number of obstacles and more terrain to navigate. When making a decision to choose your first race ask yourself what kind of challenge you are up for. For me I enjoy races from 5 to 13 miles, it becomes a mental as well as physical challenge. The reward is an experience that you’ll never forget (well and a cool medal, head band, or t-shirt). When picking a race series check out their website and review the challenges. Pick out what distance you feel comfortable taking on. Racing is a rewarding experience you are sure to never forget.

I want you to challenge yourself and if you are going through this entire training experience there is no reason you can’t crush a 10k race! If you are still unsure don’t hesitate to reach out and ask me! I have your survey you filled out and I am here to coach you through this so click the reach out button below and ask away!

Why Shoes are so Important for OCR

So you are going to run a race?! If this is your first race, you are in for tons of fun!

You know what isn’t fun? Losing a shoe in the mud, slipping and falling face first, or not being able to run up that obstacles. It might seem like the logical idea, “I’m running, my running shoes should work great.” This is a mistake people often make, myself included. You will get wet, you will get muddy, and normal shoes just aren’t going to cut it. They slip and slide in the mud and will make tackling slippery walls and muddy hills nearly impossible.

Believe it or not, they make shoes for events like this. You typically can’t find them at your local sports store. Most importantly, these shoes are designed with grip on the bottom for running in slick, muddy conditions that your everyday pavement pounding shoes just don’t have. There are a few brands popular amongst racers. They all have similar features, breathable water shedding uppers and sticky rubber bottoms with thick lugs designed to shred through mud, providing grip even when wet.

Here are a few thoughts when choosing the shoe right for you on race day.

  1. Width of your toes verses the width of your toe box. You will want your toes to be able to splay out naturally during your run.
  2. During a shorter race you might prefer a lighter shoe. The lighter shoe provides more breathability and water shedding capabilities.
  3. During a longer race you might want extra protection for the feet. Miles of feeling every bump, or a narrow toe box can cause some serious discomfort. A heavier, more cushioned shoe will be a better option

My personal favorites are Icebug Zeals. This particular shoe offers firm, midfoot protection, very sticky rb9x rubber, with lug patterns designed to shed mud and water. Other popular brands include Inov8, Reebok, Salomon, and Merrell.

 

All of us have different feet whether they are narrow, wide, flat footed etc. No one shoe fits all so make sure you order these sooner than later, so that you can try them on. If you don’t like the fit this gives you time to return them and order others. I recommend ordering from amazon or backcountry.com. They both offer free returns so I would order a few to try on and return your least favorite.

 

You can receive a great deal if you call and shop with our partner “Environeers” located here in Sarasota Fl. They can ship nationwide. They also help you find stores local to you if you need to go and try them on!

Call them at (941) 371-6208 and speak to Stan, Sheila, or Brian.

The Case To Unplug

Positives to running WITH music

When we asked Coach Chase if he listens to music while working out he said

“It helps me tune out the distractions and keep a tempo. I have always been an explosive athlete not an endurance athlete and when I trained for my first half marathon I learned it takes a lot out of you mentally to just run for a long period of time emulating the same movement over and over. When running I sometimes zone out and start to slow down. At least with a tempo song it naturally triggers my brain to keep that pace without having to think to much. Honestly the best thing I did for my race was make a playlist and based on my mile split I placed certain songs that motivated me at certain points of a race when I KNEW I would be looking for something to give me that extra push.”

 

Positives to running WITHOUT music

Coach Dave on the other hand would argue that running without music is the way to go! Coach Dave stated:

“When you have music blaring, you don’t have a sense of your breathing and unless you have a heart rate monitor you have no clue if you’re running in the right zone. Running without music allowed me to be in tune with my surroundings and separate from technology. We are constantly surrounded by distractions and when I run I love to just disconnect and allow sometime to myself.

 

Most importantly if you’re looking to continue your fitness journey and challenge your endurance with a Triathlon and maybe one day an Ironman you cant listen to music. Those races do not allow music for safety reasons and as we mentioned in previous articles you want to train like you race. So, if you have to race without music, then train without music.”

Mount Baker Slow Boat – MM-style

Mountain Madness guides Chris Marshall and Casey Henley led a group up the Squak Glacier on Mt. Baker from July 18-21.  Although it was only the second half of July, the south side of the mountain was in typical late-season condition with exposed glacial ice, many large open crevasses and tricky route finding.

Passing a crevasse as the morning sky lights up. Chris Marshall photo

This trip, offered as a special four day “Slow-Boat” experience, allowed the team to be fueled by gourmet backcountry cuisine and to spend a full day on snow and glacier travel skills and to get adequate rest before a summit attempt.  Plus, the guests’ packs were significantly lighter hiking into basecamp since there were two porters on the trip carrying all the group equipment and food!  If you’d like to climb Mt. Baker, and do so in a more relaxed and less strenuous trip, the “Slow-Boat” is for you!

Mount Shuksan on the Approach. Chris Marshall photo

The past winter wasn’t kind to the Pacific Northwest, delivering near-record, low snowfall.  The summer has been hotter and sunnier than average too, which is great if you are a beach-goer, but has allowed the glaciers to suffer.  Many of the large glaciers on the volcanoes in the PNW are showing late-season conditions in the middle of the summer and are so broken that some of the “standard” routes are impassible.

The steep, broken Roman wall in late-season conditions. Chris Marshall photo

That didn’t stop Mountain Madness’ team from attempting a summit on Mt. Baker.  We chose to climb the Squak Glacier instead of the Easton.  This allows a shorter overall approach, a beautiful base camp at the scenic Crag View, and an excellent location for teaching a snow school and glacier travel class in preparation for a summit bid.  A high camp at Crag View shouldn’t be missed; you have stunning views of Mt. Shuksan to the East, and the Coast Mountains and Puget Sound to the West.

Snow School! Chris Marshall photo

Practicing self arrests. Chris Marshall photo

Gourmet food on the “Slow-Boat” is a top-priority, ensuring that our guest eat nutritiously and in style.  We had carne-asada tacos, complete with guacamole, salsa, and other fixings the first night!  Other dinners included pesto pasta topped with wild Alaskan smoked salmon, and a pad-Thai with chicken and a peanut sauce.  Sure beats the dinner-in-a-bag that some other guide services offer on their Mt. Baker climb!

Casey prepares the finishing touches on dinner. Chris Marshall photo

An alpine start brought the rope teams to the Squak Glacier in the dark.  The route to the summit was all but straight-forward, involving crossing blue glacial ice, stepping over and winding through crevasses.  Almost to the summit, on the final steep slope know as the Roman Wall, Chris’ team found that the bridge over the bergschrund (large crevasse) had collapsed, and had to punch new tracks out of the schrund and onto a steep and icy slope.  The traverse back to the east onto of the schrund was steep and exciting.  A number of hours after leaving camp, the team was standing on the summit with a blue sky and swirling clouds below!  Bravo.

On the summit! Chris Marshall photo

If you’d like to climb Mt. Baker, and want to do it with a lighter pack, with gourmet food, and a relaxed schedule, come find yourself on the Mountain Madness “Slow-Boat”!

~ MM Guide Chris Marshall

Fasted Cardio: BUSTED

If you are running fasted…. STOP

 

Running in a fasted state will increase fat oxidation, but when the goal is to increase aerobic endurance and speed this is a bad idea. To break down fat you require more oxygen and it takes longer to break down so therefore you have to run slower to keep your heart rate down. Admittedly your pace will improve as your body becomes more efficient at breaking down fat, but you would still be able to run faster using a sports drink or at least having a meal before your runs.

 

Your body adapts to the specific demands placed on it in training. So, if you’re going to eat breakfast and have a specific electrolyte drink during your races then train that way. I would also try different meals and different drinks to find which one sits best with you.

 

What if I have a REALLY sensitive stomach and nothing seems to sit well?

I always want my clients trying to have something before running, but if they just can’t seem to stomach it then at least try swishing a carbohydrate drink in your mouth a few times and spit it out. A study was done

 

Nutritionist and author Susan Kleiner says this:

Sometimes, it’s not just having the fuel that helps, but thinking we have the fuel. Receptors in the mouth can trick the brain into believing you’ve eaten, Kleiner explained. She cited a 2014 article in the journal Nutrients that reviewed studies looking at the effect of carbohydrate mouth rinse on exercise performance. Participants were given either water or a flavorless carbohydrate drink to swish in their mouth and spit out, so no energy was ingested. Those who received the carbohydrate rinse experienced a “significant” performance increase.

 

She explained it further by saying: “The brain opens up the fire hose to allow full access to the body energy stores” because the receptors in the mouth told the brain that food was on its way.”

Race Day Prep?

Be prepared come race day. The last thing you want to do is forget something that you’ve been training with on every run.

 

If you’ve been training with compression socks wear them, if you wear tights to help with chaffing wear them, if you’ve been running on a certain electrolyte drink then drink that.

 

Don’t get fancy and try to make any changes a few weeks out and especially not on race day. The races are early and one of the biggest mistakes people make is eating at a different time or eating something different. It’s natural to have some nerves come race day, so don’t risk stomach issues by eating 45 minutes from the start of the race if you’re use to eating an hour and a half before running.