We shouldn’t be embarrassed that our high school times were faster or that we could lift more weight in college.  Age is a funny thing.  Although we might be a little more wise, the experience can’t always make up for our physical limitations.  But except for the fortunate few that making a living from sports, we need to learn that it doesn’t matter if we’re not as good as we once were.

To be honest no one really cares if you ran a faster marathon than a decade ago or if you could bench twice as many reps.  Sure, it is good to have goals and to seek to be your personal bests, but not if it comes as your own expense.  It’s cliche, but it is important that you are competing/participating, healthy, and having fun.

It is important as a Master’s athlete to make sure to compare yourself to others around your age group.  Although there are superhumans around us, like 49 year old Jamie Moyer that is still able to compete at the highest level of Major League Baseball with youngsters, most of us need to be realistic with our goal setting.  It is too damaging to quit the sports and activities that we still love, just because we’re not as talented as the past.

Sometimes, we allow these same negative thoughts to affect us even trying new sports.  We might not start shooting pool because it might take too many shots to make one.  We might not play ultimate Frisbee because we don’t understand the rules.  And we might not enter a marathon because we’ve never even run a road race.

The advice is simple.  Start slow and progress.  Learn the rules and practice.  Eventually you’ll gain the physical experience to be able to participate on a higher level.  And this advice pertains to all ages, not just master’s athletes.  Statistically, we’re not supposed to be good at something when we are just starting.

As I coach, I would always tell athletes that trying a new race was great because any performance guaranteed a personal best, a new personal record for them.  I hoped this would reduce their anxiety, but also show them that it is simply an accomplishment to try something new.  I encouraged them to be equally happy when competing in an event for the first time in a year, calling it an automatic season’s best.

We shouldn’t be afraid to try new things out of fear of a poor performance.  We also shouldn’t be unwilling to compete because we’re no longer as good as we once were.  Instead we should embrace each day and each season as something different.  Don’t let excuses get in the way.  Go out there and do something.  And if you can’t do it better than you have before then try to do it as best you can and better than the day before!

Big changes are coming to the Army Physical Fitness Test (APFT) in October, 2012. Of course, there will always be people that are fond of the past, however both fitness professionals and those in the military agree that these are much needed and welcomed changes.
The old test simply consisted of push-ups, sit-ups, and a 2 mile run. Push-ups are clearly not a full measure of strength. Sit-ups are an antiquated version of measuring fitness. And the 2 mile run only measures a minor amount of aerobic capacity. None of these skills were really transferable to the demands place on a soldier.

The new Army Physical Readiness Test features five different components. It still contains push-ups to measure upper body strength. The sit-ups have now been redefined to be rowers. The rowers require better form and more core strength. The test also now includes a standing long jump to measure lower body strength. Although a lift such as squats might be a better measure of overall strength, the standing long jump might be a good indication of applicable leg strength. Using plyometrics, leg lifts, and event technique from track and field, Sunlight Fitness can help any candidate improve their standing long jump.

Personal trainers at Sunlight Fitness can also help with the third component of the test, which is a 60 yard shuttle run. This clearly measures speed, but also a large element of agility on the turns and anaerobic capabilities. Again, technique will be a key element in mastering this event. The other running event is now 1.5 miles instead of the current 2 mile run. This place less emphasis on aerboic strength and again an emphasis on the anaerobic energy system. Training to run for only 10 minutes can be refined with a large base training phase, followed by a couple months of interval training specifically designed for the 1.5 mile run.

The Army Physical Readiness Test now mimics testing performed by many collegiate teams to assess their athletes. This is a strong positive that the military is willing to get rid of outdated theories on testing for readiness. We’re also happy to see that the Army Combat Readiness Test should also do a good job of selecting soldiers that have an aptitude for success in modern warfare situations.

Again, anaerobic running will be the emphasis for this testing. Our personal trainers all specialize in these types of exercise and have had plenty of success in readying people for races, testing, and general fitness. The first event of 400 meters will actually use the lactic acid energy system found in anaerobic glycolysis. Training must be very specific for this event. Anyone who has sprinted for 40 seconds understand the painful last 100 meters. Sunlight Fitness has a training plan designed just for this event, that has helped individuals become NCAA All-Americans in the 400 meter dash.

Similar to the readiness test there will be an agility sprint that will focus on technique and the ATP energy system and an ammo can sprint shuttle. We’re unsure what the individual movement assessment entails, but we love that the final event is the casualty drag assessment. The goal is for the test to measure actions that will be used in real life situations. The casualty drag will measure the ability for the soldier to move a body from a location under fire to a safer one. When going into battle it is crucial that the soldier next to you has these basic abilities.

Although some might find these test more difficult, we’re confident that it will help select soldiers that are fit and ready for combat. Most of the components of the test measure strength, speed, and anaerobic running, all strengths of Sunlight Fitness. Contact us today and we will assess your abilities to pass this test.

The summer is still a few months away, but you should start now if you want that perfect beach body.  Whether you live in Folly Beach, South Carolina, the heart of Charleston, or you’re visiting Jacksonville, Florida for the weekend, we can help you find the best exercises to do on the sand next to the crashing waves!

1. Surfing – That’s right leave the office in Charleston just after lunch to catch some surf.  The best type of exercise is something that feels more like play than work.  We highly recommend a good day of surfing.  Surprisingly paddling out and waiting for the waves requires a large amount of upper body and core.  And for every wave you catch, you’ll be using those legs when standing up and staying in control of your board.  Upon the completion of your day, you’re whole body will feel the benefits of this fun workout.
2. Plyometrics in Sand– These intense jumping activities that require the muscles to recoil and explode with the assistance of the central nervous system.  Beginners can burn a lot of calories by simple exercises such as jumping jacks and bunny hops.  More advanced athletes will find challenging activites, such as single leg hops, tuck jumps, and squat jumps to be most beneficial on the beach.  Both our Atlanta and Charleston clients can also do these exercises by finding a volleyball court or long jump pit, so they don’t have to travel all the way to Isle of Palms.
3. High Knees – Specific only to the ocean, you can feel like a heroic lifeguard while getting a great workout.  Starting from the sand, run directly into the ocean, by lifting your knees, avoiding each wave.  Continue running into the ocean, until the water level sits above your waist.  Repeat multiple times.
4. Treading Water – The giant pool of water called the ocean is a great place for a cardiovascular workout.  Although swimming is a great option, treading water can be a fun activity with the waves constantly crashing against you, adding a strength component to the exercise.  Unlike a swimming pool, this exercise won’t be easy and won’t get boring.  Pools in Buckhead or Charleston will do just as good as the ocean off the coast of Folly Island.
5. Sand Drills – There are a lot of exercises made more challenging by sand.  Take advantage of your surroundings by using it to your benefit.  Many running related activities, such as quick feet, skipping, and even lunges will be made more difficult on the beach.  In addition to building stronger legs, you can also improve your upper body with crab walk and spider walk.

These exercises in the Mount Pleasant sand or Isle of Palms ocean will definitely aid your cardiovascular improvement and strength your legs and arms.  It will leave you tired for a nice nap on that same beach later in the afternoon.

Contact one of our Charleston Personal Trainers if you need to get in shape or more help with these tips.

It’s time for the annual New Year’s resolution to diet. Eating healthy can be so important, but shedding all carbs or limiting food intake to only a single meal isn’t the best way to lose weight. Instead, dieting is usually counterproductive. If you want to know the solution, skip down to the bottom for the real secret.

Balanced Diet – eliminating something from your diet can’t be real bad for you. Different foods provide different benefits. Calcium builds stronger bones. Protein rebuilds depleted muscles. Carbs provide much needed energy to keep your body fueled. And vitamins and minerals are found everywhere and help the body stay healthy in many different ways.

More Meals, Not Fewer Meals – People think that reducing meals and calories is the best way to lose weight, but it’s actually the wrong thing to do. It is best to actually eat several small meals throughout the day, because it will raise your metabolism. Thus, your calories expended will exceed your calorie intake and help you lose weight. Just avoid big meals and this tip will definitely help you lose weight

Eat Happy – Sometimes we use food as a crutch when we are sad or depressed. And sometimes dieting makes us unhappy. People tend to break their diet with a binge, reversing any positive effects that were hoping to find. This binge leads to a gain in weight and more unhappiness, forcing us into a vicious cycle. Instead of being stuck in a miserable dieting circle, just try to find your own happiness. Stay active with hobbies, work, family, and friends will undoubtedly help you avoid poor eating decisions. Busy and happy people simply don’t have the time or the desire to eat unhealthy.

Exercise More – The only way to lose weight is to work out on a regular basis. At first this might mean a couple times a week, but will eventually need to be 6 days a week. Cardiovascular exercises such as running, swimming, cycling, and the elliptical allow for a long duration of exercise and thus initially provide plenty of benefits. You’ll also want to include more intense activities such as lifting, plyometrics, and speed/agility work. They’ll provide a whole group of extra benefits such as more strength and increased metabolism. If you’ve already tried dieting and it didn’t work, then maybe try something different. Contact our Decatur Personal Trainers today.

Have you ever heard of the Central Governor Theory?

The Central Governor Theory is an idea that the brain regulates the body’s exertion during exercise, so as to avoid damaging the heart.  Basically, the body sends fewer neural signals to the muscle fibers.  We experience this as one component of fatigue.

If this theory is to be believed, it means that the brain limits the muscles’ abilities while participating in endurance sports such as running.  This idea has never really been proven by science, but there is an intuitive possibility that such a mental protection exists for the body.

Anecdotally there two specific instances in which the Central Governor seems to be present.  The ability to kick and sprint at the end of the race would be a great example of this theory.  First and foremost, I want to recognize that running faster at the end of the race is due to the usage of the anaerobic system and the ATP energy source.  However, after acknowledging that fact, we all know it is easier to run faster at the end, because we’re almost finished.

Nearing the end of a race isn’t simply exciting because your friends and family are waiting for you.  It’s also exciting for our bodies because they expect rest and recovery.  It’s during this finish that our mind and body sheds its inhibitions.  Marathoners know when they see the finish line that they will indeed finish the race.  Much like the runner takes comfort in knowing he’ll be able to finish, the theory of the Central Governor is that your mind also becomes relaxed near the finish because it knows that you won’t die.  So, it’s possible it is the Central Governor assisting in that kick at the end of a race.

As a personal trainer, I have noticed a second instance that the Central Governor Theory might be at work.  There are many times that clients have difficulty pushing themselves to fully exert themselves during a workout.  It is possible that it is really the Central Governor that is trying to protect their muscles and body from working too hard.  The problem is that it means the Central Governor is being overprotective.

It would make perfect sense that through evolution and a pretty cushy lifestyle the mind now fears that any type of physical exhaustion, especially in clients that have no athletic background, is dangerous.  I have seen this attitude from personal experience in my years as a coach and a personal trainer.

If we are to believe in the Central Governor Theory, we can improve our exercise routines by becoming aware that our bodies are more capable than our mind thinks.  We all hit walls and struggle to continue.  Although it is natural, it is important to push through those limitations.

To be honest it doesn’t matter if this theory is accurate or not, because the concept of pushing through our limitations will help us to become better athletes and more fit.  By adapting to our new exercise stimuli our bodies’ performance improves.  So next time the workout gets tough, accept the circumstances, and continue at the same pace until you’re finished.  Training the mind to work through mild discomfort will yield plenty of amazing exercise benefits, as you’re able to do more and more, as it becomes easier and easier over time.

I’m going to give away one of my greatest secrets as a personal trainer.  It has helped me help hundreds of people.  So what one piece of equipment is responsible for so many positive results?  The answer is… the medicine ball.  Although, you probably already guessed that from the title.

It is not very complex to use, since it’s simply a heavy ball that can range in weight from a couple pounds to 25 pounds.  Both the inside and outside can vary in material.  If you purchase one, I highly recommended either a soft cover or leather-bound shell to avoid injury.

The reason I like medicine balls so much is that they have so many varied uses, more than dumbbells, more than kettlebells, more than any other gym equipment.  Other benefits include its extreme portability and its ease of storage.

We can target the whole body through various throws, including chest passes and soccer throw-ins.  Woodchops and Slams are also great, as they mimic Olympic Lifts.  The only difference is that the power moves the weight down rather than up.  You definitely can’t slam dumbbells into the ground!

The medicine ball can also provide great benefits to the core.  Russian twists, basically shifting the ball from side to side while balanced with your feet tucked in yet off the ground, is the most notable core strength exercise.  There are plenty of other options, including throws from a reverse plank and a sit-up with the weighted ball.

There are as many uses as your creativity allows.  They can be used for testing, in warm-ups, or for a substitution for common lifts such as push press or bicep curls.  Boxers use them to mimic punches.  Track and field and other speed and agility athletes use them as resistance when improving their sprints or acceleration.

If your workout routine has gotten boring, go out and buy a medicine ball today.

To lose some pounds, a personal trainer must use the 4 C’s:

Consistency – The biggest thing a personal trainer can do to help a client is force them into a routine.  Meeting at least twice a week is a great way to start a training plan.  From there, a personal trainer must help the client with workouts to be done on days when they don’t meet together.  Eventually, it will be important to help the clients to work out almost every day of the week.  However, meeting with the personal trainer is still crucial to provide guidance and motivation.

Cardio – This one might be a bit obvious, but along with working out every day of the week, each workout must have a good cardiovascular component if you hope to lose weight.  In the beginning this might include interval training that allows for break every few minutes.  Other beginner activities include walking and using the elliptical for at least 25 combined minutes of exercise.

After working out with a personal trainer for a few weeks, it is important to ramp up the exertion.  We encourage our clients to take fewer breaks, striving towards 30-45 minutes of continuous exercise.  Our interval workouts also tend to include longer sets of up to 10-15 minutes.  We also like to introduce running or bicycling, along with continued use of the elliptical.

The next goal to increase the cardiovascular benefits to weight loss is to set a racing goal.  This could be the completion of a half-marathon, participation in a triathlon, trying to run a 5k instead of walking it, or simply trying to set a new personal record for the mile.  Havign these goals, will allow both the personal trainer and the client to have a clear focus on a training plan, all while losing weight at the same time.

Circuit Training – Often people seeking the help of a personal trainer struggle with long durations of exercise.  Additionally, they are able to do their basic cardiovascular work such as walking on their own.  A personal trainer can help a client accelerate their weight loss by introducing circuit training.  This means moving from exercise to exercise after every 10 reps or a short duration of time from 10 seconds to a minute.

Circuit training has several benefits.  The most notable positive of circuit training is variety.  Those that struggle with exercise can get bored very easy, which is typically countered by variety.  Another advantage to circuit training is that alternating muscle movements can help a client sustain exercise through a longer period of time.  That means it is important to switch between arms, legs, and trunk.  Circuit training is also great for clients that want to build their strength, as well as cardiovascular system, two groups of exercises that can also be alternated throughout a circuit.

Core – This final weight loss aid does not simply assigning ab exercises for a client.  For the obese, abdominal muscle exercises rarely lead to weight loss.  Rather we mean core to include everything from below the arms to the knees.  The trunk or core of the body provides most of the stability for the body.  Therefore improved functionality of the core will allow and enable the body to produce both strength and cardio training with more ease.  And we all know that the easier exercise feels for a client, the more productive the process of weight loss.

So, personal trainers need to pick better core activities than just ab exercises or the LA Fitness special of thousands of lunges with a weight above your head.  We recommend that personal trainers utilize medicine ball throws from many different points of the body.  The catching of a medicine ball is the eccentric component of the movement that will probably provide the best improvement of core stabilizer muscles.  Upper body exercises that take place in the plank or push-up position tend to help a lot too.  Check out our previous blog on exercises that can be done in the push-up position that will help improve core and upper body strength.

If personal trainers and their clients follow these 4 C’s, you will find that weight loss is a less daunting task.  And possibly you can shed pounds during the holidays, so that you won’t need to set the same New Year’s Resolutions about losing weight!

Learning to run isn’t as easy it people might think.  Sure, everyone thinks that you put one foot in front of the other and you’re running.  Unfortunately it’s not that simple.  Shuffling around the block won’t get you in shape; it won’t get you faster; it probably won’t be that enjoyable.

As you’ll find out below, we offer running coach services that will help you develop as a runner.  It’s suited for both new runners and those looking to achieve multiple PRs.  Even if you’re not in Atlanta, we offer individualized training plans and runner support for those located around the country.  As you’ll see, a running coach can really help!

If you ran in high school, you were an All-American in college, or you’re completely new to running, starting to run is a difficult process.  There are a lot of questions, you need to ask yourself –

1. Do I need any fancy gear to start running?
2. How should I feel when I run?
3. How many days of the week should I run?
4. How fast should I run?
5. How far should I run?
6. Should I enter a 5k or a marathon?

These are all great questions that we need to answer one at a time.

Do I need any fancy gear to start running?

No.  You just need a pair of running shoes.  You don’t need to go to a specialty running store to find a good pair of sneakers to help you run.  You can go to any sporting good store or shoe store and pick out an average pair of cheap running shoes.  I’ll even share a little secret – you can buy last year’s models at a significant reduction.  Sneaker technology hasn’t advanced much in the last decade and it doesn’t change much from year to year.

You really don’t need any other supplies for running.  You definitely don’t need to buy a fuel belt, fancy compression socks, or any of the stuff the running stores might recommend.  Hydrate before you leave the house and grab a sip at the water fountains that can be located throughout every park.  Of course, you will need some shorts and shirts.  If you want to treat yourself for starting to run, I recommend buying some new shorts, shirts, and sport bras that offer better support, helps you avoid chafing, and has a comfortable fabric for heat, cold, and rain.

How should I feel when I run?

You’ll feel a combination of excitement, pleasure, discomfort, and fatigue.  Sometimes you’ll experience more euphoria than anguish and sometimes it will be the other way around.  Running is like any other skill, in that, it takes time to learn.  So it will also take time to learn to handle the discomfort that you might feel at the end of a run.  It’s normal to feel tired at the end of the run, just keeping running a few more minutes!

There will be some aches and pains in your joints.  After the run, you might feel tight and sore muscles.  For the first few weeks, you might feel that way the day after a run.  Again this is normal.  However, it is very important that you plan your runs and workouts appropriately so that you don’t get injured.  Basically, you’ll need a training plan.

How many days of the week should I run?

This can be a difficult question to answer without having individual information and constant feedback.  We recommend a running coach to assist with this.  If you’re looking for someone in the Atlanta area, we can help.  We can also write online weekly training plans for those interested.

The general concept when first starting is to run every other day.  This will allow for 3 or 4 days a week.  If you’re really ambitious you can add 1 or 2 days of cross-training, strength-training, or lifting.  Running every other day will accomplish a lot.  First, it will allow for consistency in your training plan.  Second, it will allow recovery on your off days, so that you can complete your scheduled runs.  Finally, it won’t scare you away from the task of making running an important component of your life.

After a few weeks, you’ll want to add one day a week to your training.  Perhaps it will be an “easy” day or maybe it will be a day of cross-training.  After another few weeks, you should have built up to 5 days of running a week.  After a few more months, those on a marathon training plan or just extremely dedicated to their new hobby will want to add a 6th day and possibly cross-training as an extra.  Competitive runners might even choose to run 7 days a week or double (running twice a day!)

How fast should I run?

Of course this depends.  We do know that everyone should not try to run their workout as fast as they can.  Find a comfortable but challenging pace.  When you finish, you should be significantly tired, but not teetering on the edge of disaster.  One run a week should be at an even faster pace than you’ve settled upon.  You can manage this by either doing a shorter run or by breaking the run into smaller segments with a rest period, known as an interval.

As you move up to 5 or 6 days a week, you’ll want one or two of the runs to actually be slightly slower than you’re typical pace.  These runs will allow you to recover from previous runs and workouts.  It will also help you to realize that running can be fun.  After a month of training, you’ll see that the pace at which you first started running is now easier and more comfortable.  It will motivate you to keep getting better and to improve!

How far should I run?

Again, this obviously depends on multiple factors, but there are certain basics to follow.  I usually tend to think of runs in terms of minutes rather than miles, and for the first workout 20 minutes is a great goal.  Most people will run 1.5-2.5 miles in that time period.  No it’s not a lot, but it sure is a safe way to start.  It will also avoid plodding and shuffling on that first run.  There are so many joggers out there that barely run for an hour, yet they could be gaining so many more benefits and improving if they actually started out by running shorter and faster.  At some point in the first month, either the second day or the twenty-eight day, you should be able to run 30 minutes.  By the end of the second month, all of your runs should be at least 30 minutes.

After you’ve accomplished running for 30 minutes with regularity, you will add a long run.  At first this long run, will be 35 minutes.  Then add 5 minutes each long run.  As your long run reach 45-50 minutes, you’ll want an additional run in the week to move up to 35 minutes.  Eventually your training will reach its thresholds.  As you keep a training log on your runs, you’ll want to continue to add 5% to your time run (or at this point, mileage) in a week.

Should I enter a 5k or a marathon?

I don’t recommend starting out running by training for a marathon.  I think that’s a great goal after you’ve been running for a while and you understand what exactly it will take for 26.2 miles.  Whatever goal you choose, whether a 5k, 10k, or half-marathon (heck even those training for a mile), should probably start by racing a 5k.  The 5k will allow for you to create a baseline, so that you understand your pace for 3 miles.  This baseline will help in your training.  It will also help you plan you pace for the next race.  Usually this is a personal preference, but a running coach can help guide your decision.

What else should I know about starting to run?

Although we addressed a lot of different questions for the beginning runner or the competitive runner returning to the sport, there are still many interesting tidbits we didn’t mention.  For example, did you know that you should have two hard training weeks followed by an easier training week?  Did you know that proper pacing in general runs and workouts can lead to improved confidence and racing?  These are the little things that helps drop your times and keeps running fun.

Hiring a running coach is a smart idea.  We have helped all types of runners.  Some have dropped minutes off their 10k time.  Some have lost a lot of weight and dropped a lot of time off their 5k time.  Some have set big new PRs, while learning exactly what is required to become a better runner.  Find out more information about the running coach services we offer and how we can help you.

Kevin Semanick was interviewed by Austin Running Coach Aaron Davis about hurdle technique, hurdle drills, and becoming an Atlanta personal trainer.

Here is an excerpt (For the entire interview go to TRACKing DAVIS:

Now that you are no longer an NCAA coach, do you still work with any athletes as a personal trainer? 
Yes, I’m currently working with a long jumper trying to qualify for Olympic Trials and several young hurdlers. Last year, I coached a middle schooler that broke the Georgia state record that later finished 13th at AAU National Junior Olympics.

What types of drills do you use for the high hurdles?
For the high hurdles I like to move the hurdles in so that they can learn to be fast, since they’ll be taking the same amount of steps regardless. Another good drill is to take away the first hurdle or move the hurdles much farther apart so that the hurdler becomes familiar with running fast while hurdling. It is important for them to keep form even when they’re at top speed because the goal is to be at top speed during the race, not slowing down for the obstacles.

What types of drills do you use for the intermediate hurdles?
Mostly running 3 hurdles, 5 hurdles, or 8 hurdles. Just like the high hurdles, I like to time all the splits and touchdowns. those touchdowns can explain what is happening between hurdles and with stride pattern.

How have you transitioned from your athletes to your personal training clients regarding their strength training?
Well, clearly I’m working with a different sector of the population. The intensity and volume that my clients can handle is vastly different from that of my former athletes. However, I don’t believe we have to train them differently, although I must modify all the exercises to fit the individual.

The use of my 10lb Medicine Ball is probably the best tool that I use with my clients to develop power. But I also teach all the Olympic Lifts. I think they’re important. The biggest difference with clients is that instead of moving massive weight for a few reps, they typically only do between 10 to 30lbs with high repetition activity. It allows us to combine cardio, strength, and power.

Have you noticed any different in the young athletes that you coached versus the clients you work with as an Atlanta personal trainer?
The most outstanding thing is that my clients don’t seem to need as much recovery time. Track athletes are so tuned to extremely high intensity work that requires lots of down time. With a well-designed workout my clients love to make use of their entire hour by switching between arms, legs, core, and cardio without much rest.

Do you do anything particular to assist with weight loss different than when you coached?
Not really.  As an Atlanta personal trainer I firmly believe that working out consistently is the key to a great body. I’m very persistent with getting most of my clients to workout 6 days a week. Of course this has to be a very gradual process. I don’t want clients jumping from 1 day a week of exercise to 6 days a week.

Additionally, I try to help the client learn about exercise and stay positive. Increasing their psyche will definitely help with long-term weight loss.

For more great information from Austin Running Coach Aaron Davis and the entire interview, go to TRACKingDAVIS.com

So the Atlanta Braves were knocked out before the playoffs began with a long slide at the end of the season. The Atlanta Falcons aren’t doing too good stumbling to a 2-3 start, and they too might miss the playoffs. You think you might watch the Atlanta Hawks, except they’re not playing because of the NBA lockout. And unless you want to drive all the way to Winnipeg, you won’t be able to root for the Atlanta Thrashers because they moved to Canada and have been renamed the Jets.

Maybe watching sports in Atlanta won’t be too much fun this year. But that’s a good thing. Take all that extra free time to turn yourself into a chiseled athlete, lose that weight, and gain muscle. There are so many options in Atlanta:

Saturday, October 15 – Fall Fit Fest at the Georgia International Convention Center (College Park, GA)
Learn from lecturers and guest speakers on a wide range of fitness and nutrition topics to help get you off the couch. You’ll learn a lot, but you’ll also get your heart pumping, as the event promises plenty of physical activity zones with exercises, dancing, and more.

Monday, October 17 – Tennis Fit Classes (Keswick Park, Chamblee, GA)
If you want to get in shape this fall, but don’t really enjoy boring exercises and weights, then try Sunlight Fitness Tennis Fit Boot Camp Classes. These classes incorporate tennis into all of the exercises and offer great cardio benefits. You’ll lose weight while running around the tennis court, swinging your racquet, and chasing tennis balls. If you’ve been struggling to find the right exercise program that will actually motivate you, give tennis fit classes a try.

Saturday, October 22 – Atlanta Diamond Dash (Piedmont Park, Atlanta, GA)
Want to win a $20,000 diamond ring? Then this event might be for you. Grab a pair of wheels (bike, skateboard, roller skates), a smartphone, and a fit partner for this “treasure hunt.” You’ll have to visit 25 locations throughout midtown while answering trivia locations relevant to that location. Get most of them right and you’ll win a sweet prize. Last year, I competed in this event, lucky enough to win a pair of wedding bands by finishing in 3rd place. It was one of my best endurance workouts of the year, as I grinded for 2 hours to get to every location. Unfortunately I ran out of time, before I could make it to Atlanta Botanical Gardens, falling to the ground in exhaustion.

3rd place winners - Atlanta Diamond Dash

Saturday, October 29 – Rope Mill Dirty Dualthon (Woodstock, GA)
This looks like a fun event for anyone that owns a bike and an old pair of running shoes. The race starts and ends with a 6.5 mile mountain biking course sandwiching a 3 mile run. If you’re the uptight type that is always chasing a personal best, this is an awesome opportunity to have some fun while getting some exercise. Find a partner and the race only costs $35.

Thursday, November 24 – ATC Atlanta Half-Marathon
Celebrate Thanksgiving by running 13.1 miles through the streets of Atlanta. The best part is that you can enjoy all the pretty autumn colors as your weekly mileage and training runs lead up to this well-organized race. The running coaches at Sunlight Fitness can help with your training plan for this and all 5ks, 10ks, half-marathons, and marathons.

Don’t watch Atlanta sports. They’ll let you down. Become Atlanta Sports. Get fit and enjoy participating in these awesome events.