Life of a Trainer Blog

Hawkeye Life of a Trainer Blog

The Truth About Lactic Acid

Posted by Becky Walters on Oct 13, 2014 6:37:42 PM

Lactic acid build-up has been and is often blamed for muscle soreness you experience the day or two after a hard workout. Despite what you have heard or been told, lactic acid is not the culprit of the “workout hangover.” The muscle soreness is referred to as delayed onset muscle soreness, or DOMS. DOMS is caused by damaged muscle fibers that become swollen and sore. My co-worker, Jessica wrote a great article explaining DOMS in more detail here.  

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Tis the Season for Pumpkin Eatin'

Posted by Jessica Knapp on Oct 1, 2014 11:00:00 AM

It is officially fall and pumpkin flavored everything is back on the shelves! Pumpkins aren’t just fun to carve, they are incredibly nutritious to eat. Pumpkins are packed full of antioxidants and vitamins, especially vitamin A. Not only that but they are low in calories and high in fiber, making them the perfect snack to keep you full. The seeds are also very beneficial and contains protein, magnesium, potassium, and zinc

However all these artificially flavored coffee creamers, candies, and baked goods hold little to no benefits found in pumpkins. Most are created to mimic the flavor of pumpkin and contain a lot of sugar. (49g in a 16oz Starbucks Pumpkin Spice Latte). So skip the fake stuff and go for the real stuff. If you don’t have time to create your own puree, the store-bought canned version can be just as healthy; just be sure to read the label for added sugars! 

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Mall of America Trip Approaching

Posted by Alicia Herzog on Sep 28, 2014 1:16:29 PM

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Topics: exercise, walking, cardio, road trips, mall of america, shopping

Gone Apple Pickin' (Recipe Included)

Posted by Alicia Herzog on Sep 19, 2014 8:00:00 AM

In case you hadn’t noticed, fall is upon us. I mentioned in my last post how fall is my all-time favorite season and promised to talk more about it.  With the weather being so crisp and fresh lately, I have been inspired to create fall themed foods. I love when the air is cool, the smell of leaves rides on the wind, and then I bite into/drink something that is perfectly warm and cozy feeling. Fall is also notoriously known for being apple and pumpkin season. It’s around this time that the pumpkin spice latte comes back into every coffee shop imaginable and caramel apple flavored everything is on the shelves of all grocery stores. Who couldn’t be happy at a time like this? There’s always room for more happiness though, so I’ve brought to you a recipe that is sure to make you smile.

One of my favorite food bloggers recently put up a picture of these amazing looking muffins filled with cinnamon-sugary goodness and I knew I had to recreate them. With increasing food allergies among friends, family, and coworkers and my own healthy eating habits, I find that I usually don’t end up making recipes the way they are written. More often than not, I have to spend a little time thinking about which ingredients can be swapped for healthier alternatives without sacrificing the taste or quality of the end product.  In this case, the recipe I came up with didn’t keep many of the original ingredients at all. However, they still came out pretty amazing. Here is a link to the original recipe, and below you can find the recipe I ended up creating.

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Topics: food, recipe, fall activities, fall, orchards, road trips, apples, outdoor activities

My Favorite Exercise

Posted by Jessica Knapp on Sep 17, 2014 11:30:00 AM

From reading my last few blogs, you may assume that my favorite form of exercise is running. Wrong! My favorite method is actually TRX, or Total Body Resistance Exercise. TRX is a form of suspension training and uses one’s body weight and turns it into a machine. It consists of two adjustable nylon straps with handles and foot cradles attached to each strap. What’s really cool about this contraption is that you can use it anywhere, indoors or out and perform the over 300 different exercises. Simply attach the system to a secure anchor point like a door, a hook on the wall, or a tree and you’re ready to go! Not only can TRX be used anywhere, but it can be used by almost anyone. Just a little change of stance can increase or decrease the exercise difficulty.

I have been teaching and using TRX for almost two years now and I have noticed a big difference in my strength. I am always sore in the strangest places because it works all the tiny muscles that I didn’t know I had. Not only that, but it works your core almost the entire time because you are exercising at an angle.  If you’re looking for a good workout, I’d definitely give it a try  

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Topics: TRX

Wake Up Sleepy Glutes with Glute Activation Exercises

Posted by Becky Walters on Sep 15, 2014 8:15:57 PM


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Post Race & DOMS

Posted by Jessica Knapp on Sep 3, 2014 10:23:14 AM

Sunday was the big day, Half Marathon Day! The race began at 8am and it was a beautiful day, a little warm but the course was mostly shaded so it was perfect. I finished in 2 hours and 24 minutes and felt great throughout the entire 13.1 miles, so why am I sore today?                                                                                                                               

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Free Group Fitness Classes!

Posted by Kay Wenzel on Aug 31, 2014 1:04:00 PM

Thinking of joining a Group Fitness class? Read the top 10 Benefits!

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Happy Trails - Trail Mix Cookie Recipe

Posted by Alicia Herzog on Aug 29, 2014 8:00:00 AM

The new school year is upon us! Pretty soon fall will be in the air, and I can’t wait. More to come on that subject in the future. (Fall is my absolute FAVORITE!) But back to school talk. Everyone’s cheerful faces walking around campus, textbooks galore, and lunch in the cafeteria just gets people in the mood for back-to-school goodies. What says after school snack more than trail mix? Trail mix is one of those snacks that many people enjoy, can be customized to almost anyone’s liking, and is inexpensive and quick.

Anyone who knows me knows that dessert is my life. Like, dessert should really be planned before even planning your meal. And what is a meal without dessert? Even breakfast should have a little something sweet thrown in, in my completely biased opinion. So what’s better than a dessert you don’t feel guilty about? Absolutely nothing can beat that!

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Topics: food, recipe, cookies, trail mix, dessert, back to school

My 5 Step Plan to Running a Half Marathon

Posted by Jessica Knapp on Aug 27, 2014 11:00:00 AM

I am only 4 days away from running my second half marathon and while I’m sure to keep you posted of how the race went, I figured I should back up and talk about my training journey and how I motivated myself to get running. You may find it surprising that I as fitness instructor, who is able to motivate others to workout, had a hard time encouraging myself to get off the couch at times.

Step One: Purchase new shoes

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