Vitruvian Fitness

Help Wanted - Personal Trainer

Wed, 01 Apr 2026 16:15:51 GMT

Personal Trainer

Part-Time – 15-25 hours per week

Schedule & Hours

Part-time: 15–25 hours per week
Shifts include:
Early mornings (starting as early as 5:30 AM)
Some weekend shifts

Compensation

$19/hour base pay while coaching
+$3–$6 per client session bonus – depending on experience and credentials
Typical shift (4–5 hours): $140–$215+ – depending on experience, credentials, number of sessions served.
Additional pay for admin and member experience tasks

We also offer:

Up to $500/year in continuing education reimbursement
Paid sick leave (Colorado HFWA)
FAMLI eligibility

Who This Is a Good Fit For

You’ll likely do well here if you:

Enjoy working with adults (30s–70s), not just athletes or high-intensity clients
Like coaching more than “running workouts”
Take pride in being professional, prepared, and detail-oriented
Are curious and open to learning new systems and methods
Want a stable, long-term coaching environment

Minimum Qualifications

At least 2 years of experience as a personal trainer, group coach, or related role
Current personal training certification (NASM, ACE, ACSM, ISSA, etc.)
Current CPR/AED certification

Also encouraged to apply if you:

Are newer to training but have strong experience in coaching, teaching, or hospitality
Have worked with adult populations, injuries, or general fitness clients

What You’ll Do

Coach clients through individualized training programs
Provide instruction, feedback, and encouragement during sessions
Take notes and document relevant session information
Participate in weekly staff trainings and programming meetings

About Our Clients

Most of our members are busy adults in their 30s–70s who are often balancing careers, families, or retirement and who value their time and are committed to staying strong, durable, and independent.

They come to us to:

Get stronger and move better
Stay active and independent long-term
Train consistently with guidance and structure

This is not a high-intensity or performance-only environment. Our clients are focused on long-term health and real-life functional outcomes.

About Vitruvian Fitness

We’ve been in business coaching clients in the North Denver area since 2010.

Our model is personalized strength training in a small group setting. Every program is individualized. Every session is coached.

Our programming has its roots in elite strength and conditioning modified for an adult population who expects a professional and smart approach to moving better, getting stronger, and enjoying a more active and healthier lifestyle.

We value:

Professionalism
Continuous improvement
Strong relationships with clients
A positive, team-oriented environment

How to Apply

Send an email to tom@vmfit.com with:

Your resume
A short note (or 2-minute video) on why you’re interested.

Reps in Reserve: A New Way to Choose the Right Weight

Fri, 03 Oct 2025 13:34:52 GMT

Every time you pick up a dumbbell or load a barbell, you’re faced with making a decision: How heavy should I go?

Too light, and you’re just passing the time and your body never gets the signal to adapt. Too heavy, and you risk poor form or injury. Somewhere in the middle is the “sweet spot” where strength, muscle, bone, and metabolic improvements are stimulated.

The question is: how do you find that sweet spot without risking over-doing it or under-doing it. Choosing the right weight can be a tricky process that involves your experience, training history, daily energy levels, focus, goals, hopes, and dreams.

That’s where Reps in Reserve (RIR) comes in.

If you finish a set of squats and you know, deep down, you could have squeezed out three more reps before you collapsed, that’s 3 RIR.

Every time you pick up a weight, you’re faced with making the decision: How heavy should I go?

Too heavy, and you risk poor form or injury. Too light, and you’re just passing the time and your body never gets the signal to adapt. Somewhere in the middle is the “sweet spot” where strength, muscle, bone, and metabolic improvements are stimulated.

So, how do you find that sweet spot without risking over-doing it or under-doing it? Choosing the right weight can be a tricky process that involves your experience, training history, focus, goals, hopes, and dreams.

That’s where Reps in Reserve (RIR) comes in.

What Is “Reps in Reserve?” aka RIR

“Reps in Reserve” is the answer to a very simple question: at the end of a set, how many more reps could you have done safely with good form?

If you barely finished the set and couldn’t possibly do 1 more rep with good form, that’s 0 RIR .

If you get to the top number in the rep range and you could have done 4-5 more, that’s 4–5 RIR .

It’s a built-in measuring stick that adjusts to your body, your form, your recovery, your mindset, and even how much sleep you got last night.

Step One: First, Learn to Move Well

Before we talk about RIR as a weight-selection tool, let’s be clear: the first order of business in strength training is movement quality .

Good technique is your foundation. How fast would you drive your car if it had no brakes, old shocks, and the steering wheel was loose? Same principle. At Vitruvian Fitness, we drill the basics: posture, breathing, tension, joint alignment, and motor control.

Only after your movement is good and safe do we seek heavier loads. Why? We never want to try to build strength on top of dysfunction. Back to the car analogy: would you get a new paint job before you fixed the dents from a fender bender?

Step Two: Load It Like It Matters

Here’s the part many people struggle with: once you move well, when the goal is to get stronger, we get there only by lifting heavier and heavier weights over time .

This doesn’t mean recklessness. It means progressive overload : gradually increasing loads so your body can adapt to the work done. When you consistently lift heavier weights over time, this is what you can expect:

Strength: Lifting close to muscular failure (0–2 RIR) often enough triggers your muscles and nervous system to get stronger.
Bone Density : Bones remodel under heavy load. That requires weights that bring you to a low RIR.
Metabolism & Body Composition : Heavy training burns energy during the session and reshapes muscle tissue to burn more at rest.
Mobility & Flexibility : Strength training under real load forces joints to move through controlled ranges that yoga alone can’t replicate.

More Strength: Lifting close to muscular failure (0–2 RIR) often enough triggers your muscles and nervous system to get stronger.
Increased Bone Density : Bones remodel under heavy load. That requires weights that bring you to a low RIR.
Improvements in Metabolism & Body Composition : Heavy training burns energy during the session and reshapes muscle tissue to burn more at rest.
Enhanced Mobility & Flexibility : Strength training under real load forces joints to move through controlled ranges that yoga alone can’t replicate.

Step Three: Know the Phase You’re In

Not every workout and not every training phase has the same goal. Here’s where RIR becomes more than just a safety gauge. It becomes the decision-making framework.

1. Strength Phases

When the goal is raw strength, you’ll want to flirt with “technical failure.” Depending on your experience and technique, that means finishing sets at 0–2 RIR . You’re moving heavy weights and barely managing, but your form still holds together. That’s where your nervous system becomes highly efficient and your muscles get stronger.

2. Athletic Development Phases

Here, the sweet spot is 2–4 RIR . Because of the broad variety of stimuli in these phases, you’re moving in more ways than in a typical strength phase. You always want to leave a little in the tank to make sure you’re always in control, executing perfect take-offs and even prettier landings.

3. Power Phase

Power development is not about grinding out hard reps. Rather, it’s about moving explosively. Loads are lighter, speed is higher, and the target RIR is 3–5+. Why? Because you don’t want muscular fatigue slowing you down. Every rep should be crisp, fast, powerful, and in control.

4. Muscular Endurance Phase

Here, the goal is to do hard work for a long period of time. You might be in 3–6 RIR for each exercise in a large block of exercises , using loads that let you maintain great technique while accumulating fatigue across multiple sets. It’s the whole block of work that should wear you out, not each set. The adaptation isn’t about max strength. It's about durability and work capacity.

Looking for more than just a workout?

Strength training works anywhere, but it’s a whole lot more fun at Vitruvian Fitness.

�� Click Here to Start

Proximity to Failure - Learn this Concept

Let’s be blunt: some adaptations require you to run up against your limits.

When your goal is to improve strength, you won't get there if your RIR is 4 or more. You need to experience technical failure: this is when the you just can't do one more rep with good form. It shouldn’t be every workout, and not on every lift, but regularly enough that your body is given the opportunity to adapt. It's the proximity to failure that makes all the difference.

Think of it like cooking: heat transforms food, but only when you actually turn the heat up. Too low, and nothing changes. Too hot, and you’re scraping off the burnt hoping nobody notices. (My mom wasn’t the only mom who did this, was she?)

At Vitruvian Fitness, we structure training so those high-load sets are safe, supervised, and purposeful. We flirt with failure in squats, deadlifts, presses, and pulls because that’s the stimulus that makes the magic happen.

Why RIR Works Especially Well for Adults in the Game of Life

Here’s the beauty of this method: it scales.

Your Energy Level and Focus May Vary : If you slept poorly or work was stressful, you’ll still pick a weight with the same RIR as when you energy is high. That might just be a lighter weight on days like that. That’s okay. You’re still picking a load that challenges you – just appropriately so. You modify the weight, not the RIR.
Your Recovery Times May Vary : Some days, you’ll bounce back from hard efforts better than others. Regardless how you feel, using RIR ensures you still push hard without over or under training. Again, you modify the weight, not the RIR.
Safety First : RIR forces you to respect your form. The moment your technique starts to break, you’re at 0 RIR and that’s the line you shouldn’t cross.
Perceived Exertion : Using RIR is a way of doing work based on how you feel. That's called Perceived Exertion. If you feel great, you're going to give 100%. If you don't feel great, you're still going to give 100%. It’s just that 100% on those days will be less overall work when compared to how much work you’re doing on a better day. For example, on a day you feel great, 30 pounds is your 1 RIR while 25 pounds might be 1 RIR on a just OK day.

It’s a flexible system that meets you where you are while still nudging you toward progress.

The Mental Side: Getting Comfortable Being Uncomfortable

Many people stop a set not because their muscles can’t continue, but because their mind says “This is hard.”

Learning RIR teaches you the difference between discomfort and failure. Discomfort is the beginning of the process. True “technical failure” is the moment the body literally can’t complete another rep with form intact.

This mindset shift is critical. Strength training isn’t supposed to feel like brushing your teeth. It’s supposed to be challenging. That’s why it works.

The Scientific Explanation of Why This Works

When you reach 1–2 Reps in Reserve (RIR) , you’re approaching the point where your muscles and nervous system are under maximum useful stress . At this stage, the working muscle fibers, especially the large, fast-twitch fibers responsible for strength and growth, are being fully recruited. Your nervous system is firing at near-peak intensity to coordinate muscular contractions across the entire targeted muscle group, while your muscles are generating high tension that creates microscopic distress in the fibers. Those small disruptions are what your body uses to signal building/rebuilding stronger, thicker muscle tissue.

At the same time, metabolic byproducts like lactate and hydrogen ions are accumulating which create the signal to your body that the workload is intense enough to justify adaptation. Hormonal responses and cellular signaling pathways are also activated, telling your body to repair, reinforce, and prepare for the next time.

In short: working at 1–2 RIR means you’ve pushed hard enough to stimulate strength gains, without going so far into exhaustion that recovery becomes unnecessarily long or risky.

Cool right?

The Big Picture

Strength training is hard work. And good things come from doing hard things. Here’s where we can get super deep and philosophical.

Too light is too light and too heavy is too heavy.

Using RIR is how you Goldilocksify the right loads everyday.

By listening to how many reps you have left in the tank, you make better decisions:

Safer weights as you learn.
Heavier weights when you’re ready.
Smarter choices that fit the goal of the phase you’re in.

The point isn’t to stay comfortable. The point is to move well, then load heavy enough that your body has to adapt which in turn leads to awesome adaptations like stronger muscles, denser bones, more efficient metabolism, greater flexibility, and this list of 12 things that don’t have anything to do with strength which ultimately means creating a body that serves you for decades to come.

Prefer a simple step-by-step guide? Check out How to Select the Right Weight

Looking for more than just a workout?

Strength training works anywhere, but it’s a whole lot more fun at Vitruvian Fitness.

�� Click Here to S tart

12 Reasons to Strength Train That Aren’t About Strength

Mon, 29 Sep 2025 20:34:36 GMT

+1 Bonus Reason at the End

Generally speaking, strength training is a way to get – wait for it – strong. While this is true, there are many more reasons and benefits to lifting weights that have wide-ranging effects on health, aging, and quality of life. Without further ado, here are 12 reasons (plus a bonus!) why lifting weights is one of the best investments you can make in your future self.

1. Prevention or Reversal of Sarcopenia

As we age, we naturally lose muscle mass and function. This is a condition called sarcopenia. Strength training directly counters this decline by stimulating muscle protein synthesis and preserving lean tissue. Over time, this reduces frailty and extends independence.

Citation: Systematic Umbrella Review, 2019 ( J Nutr Health Aging ).

Generally speaking, strength training is a way to get – wait for it – strong! And being strong is useful. Being strong helps us do hard things, fun things, purposeful things, practical things, sporty things, and emergency things.

All this is true. And there are many more reasons and benefits to lifting weights that have wide-ranging effects on health, aging, and quality of life. Without further ado, here are 12 reasons (plus a bonus!) why strength training is one of the best investments you can make in your future self.

1. Prevention or Reversal of Sarcopenia - Muscle Loss

Citation: Systematic Umbrella Review, 2019 ( J Nutr Health Aging ).

2. Improved Insulin Sensitivity - Blood Sugar Problems

Strength training makes your muscles more responsive to insulin, which lowers blood sugar levels and reduces the risk of type 2 diabetes. Unlike aerobic training alone, resistance exercise directly improves glucose uptake in skeletal muscle. The effect is powerful enough to rival medications in some populations.

Citations: Dunstan et al., 2002 ( Diabetes J ); Sigal et al., 2007 ( Diabetologia ); Holten et al., 2004 ( Diabetes J ).

3. Enhanced Mitochondrial Function - Power Plant at the Cellular Level

You know this from high school biology class: mitochondria are the “power plants” of your cells. And their decline is a hallmark of aging. Strength training stimulates mitochondrial biogenesis and improves their efficiency, helping your body use energy better. This means greater endurance, better metabolic health, and resistance to fatigue.

Citations: Abrego-Guandique et al., 2025 ( Biomolecular Concepts ); Lippi et al., 2022 ( Aging Clin Exp Res ); Groennebaek and Vissing, 2017 ( Frontiers in Physiology ).

4. Increased Bone Mineral Density - Avoid Osteoporosis

Resistance training is one of the few proven ways to increase bone strength and density, not just slow its loss. Programs involving heavy lifting and impact (like jumping rope and jogging/running) reduce the risk of osteoporosis and related fractures. Stronger bones mean greater mobility and independence as you age.

Citations: Watson et al., 2017 ( J of Bone and Mineral Res ); Kemmler et al., 2020 ( J of Bone and Mineral Res ); Erlangen RCT, 2010 ( Arch Intern Med ).

5. Reduced Risk of Falls and Fractures - Better Balance and Agility

Falls are the leading cause of injury in older adults (and skiers and skaters of any age), but strength training reduces that risk by improving balance, coordination, and reaction time (aka athleticism). When paired with mobility and impact work, the results are even stronger. Simply put: stronger legs and hips mean fewer dangerous slips.

Citations: Fransen et al., 2015 ( British J of Sports Med ); Kemmler et al., 2010 ( Arch Intern Med ); Otago Exercise Programme Manual, 2003 ( Univ Otago ).

6. Better Joint Health and Mobility - Pain-Free Joints That Move Well

For those with knee osteoarthritis, resistance training reduces pain and improves function better than many standard treatments. Stronger muscles support and stabilize the joints, making everyday movements less painful. This allows people to stay active longer without depending on medication.

Citations: Ettinger et al., 1997( FAST trial ); Øiestad et al., 2023 ( BMC Musculoskelet Disorder ); Messier et al., 2021 ( JAMA ).

Looking for more than just a workout?

Strength training works anywhere, but it’s a whole lot more fun at Vitruvian Fitness.

�� Click Here to Start

7. Preservation of Cognitive Function - Stay Smart and Sharp Mentally

Regular strength training enhances brain health by improving executive function, memory, and processing speed. These benefits show up within months and persist for years, even after training stops. The brain is a muscle in spirit. Training your body keeps it sharper.

Citations: Liu-Ambrose et al., 2010 ( Arch Intern Med ); Cassilhas et al., 2007 (Med Sci Sports Exerc ); Liu-Ambrose et al., 2015 ( J of International Neuropsychological Society ).

8. Slower Progression of Neurodegenerative Disease - Cope with Chronic Disease

Resistance training doesn’t just protect healthy brains, it also slows cognitive decline in people with mild cognitive impairment or Parkinson’s disease. Studies show measurable improvements in brain plasticity, executive control, and daily function. This makes it a powerful tool for both prevention and treatment. Also, large cohort studies link higher muscular strength with a lower future risk of dementia, and trials in people with mild cognitive impairment show that lifting can preserve brain structure and slow decline.

Citations: Nagamatsu et al., 2012 ( (Arch Intern Med ); Corcos et al., 2013 ( Mov Disorder ); Kušleikienė et al., 2025 ( Brain Res Bulletin ); Arch Neurol, 2009 ( JAMA ); Front Neurosci, 2023 ( Frontiers )

9. Improved Cardiovascular Health - Blood Pressure and a Healthy Heart

Strength training lowers blood pressure, improves arterial function, and helps regulate cholesterol. It’s now recognized as an important complement to aerobic exercise for heart health. For older adults especially, lifting weights can literally take a load off the heart.

Citations: Stewart et al., 2025 ( Arch Intern Med ); Abrahin et al., 2024 ( Blood Press Monitoring ); Chen et al., 2024 ( Arch of Gerontology and Geriatrics ).

10. Enhanced Metabolic Flexibility - Using Fat and Sugar as Energy Better

Your body’s ability to switch between burning fat and carbohydrates is called metabolic flexibility and strength training improves it. This makes it easier to manage energy balance, control blood sugar, and adapt to different dietary conditions. In practice, it’s one of the keys to longevity and weight management.

Citations: Sigal et al., 2007 ( Ann Intern Med ); Church et al., 2010 ( JAMA ); Poehlman et al., 2000 ( J of Clinical Endocrinology & Metabolism ); Dunstan et al., 2002 ( Diabetes Care ).

11. Lower Systemic Inflammation - Disease Prevention

Chronic inflammation is linked to almost every major age-related disease, from arthritis to Alzheimer’s. Strength training reduces inflammatory markers like CRP and TNF-α while improving immune system regulation. Less inflammation means better overall health and recovery.

Citations: Mavros et al., 2014 ( J Cachexia Sarcopenia Muscle ); de Sá Souza et al., 2022 ( Int J Environ Res Public Health ); Kim & Yeun, 2022 ( Int J Environ Res Public Health ).

12. Improved Sleep Quality - Sleep, Just Sleep

A stronger body rests better. Resistance training improves sleep quality, duration, and efficiency even in older adults living in assisted care. Better sleep in turn accelerates recovery and supports mental health, creating a positive cycle.

Citations: Li et al., 2021 ( Geriatric Nursing ); dos Reis Cota et al., 2025 ( J Bodyw Mov Ther ); Cunha et al., 2025 ( Psych of Sport and Exer )

Bonus: Better Mood and Mental Flexibility - Be Happy, Patient, Clever, and Have Grit

Lifting weights is a natural antidepressant. Research shows resistance training reduces symptoms of depression and improves overall mood, with effects comparable to some clinical treatments. Beyond the chemical changes, there is a confidence and a mental toughness that come from seeing yourself get tougher physically.

Citations: Singh et al., 1997 ( J of Gerontology ); Singh et al., 2005( J of Gerontology ); Gordon et al., 2018 ( JAMA Psychiatry ).

In Sum!

If you want to hedge against frailty, dementia, diabetes, brittle bones, cranky joints, and/or restless nights, strength training isn’t just a suggestion. It’s a prescription that your body is practically begging for. It’s like a well maintained car that runs smoother after a tune-up and front-end alignment and lasts forever.

So, keep up your strength training! Or, start now and your future self will thank you. Like they say, the best time to plant a shade tree was 20 years ago. But the next best time is today.

So the next move is obvious: come train with us. We’ll start where you are, progress at your pace, and help you become better looking and more interesting at parties. Especially birthday parties for centenarians.

Looking for more than just a workout?

Strength training works anywhere, but it’s a whole lot more fun at Vitruvian Fitness.

�� Click Here to S tart

Vitruvian Fitness® vs. Vitruvian Trainer+: What You Need to Know

Wed, 03 Sep 2025 22:34:14 GMT

Who We Are: Vitruvian Fitness ^® in Colorado

Vitruvian Fitness is a brick-and-mortar strength training gym in Wheat Ridge, Colorado. We opened in 2010 and for more than 15 years have provided personalized functional strength training in small groups. Every member has a program designed specifically for them, guided by an experienced coach.

We are also the registered trademark holders of the name Vitruvian Fitness in the United States.

This matters because another company, Vitruvian Form in Perth, Australia, markets an electric strength training device called the Vitruvian Trainer+ (or Trainer Plus). And when they brought their product to market in the United States, it also brought a fair amount of confusion for people searching online for fitness solutions.

We are also the registered trademark holders of the name Vitruvian Fitness in the United States.

What We Do at Vitru vian Fitness

Vitruvian Fitness is about people, not hardware. We design and deliver comprehensive strength training programs that are personal, sustainable, rooted in science and the functional applicability to each person's life. We have trained thousands of adults of all ages and backgrounds who come to us seeking strength, performance, health, and mobility. Our members train in our Colorado studio and remotely with us across the United States.

Over the course of 15+ years, we have coached:

Collegiate, Olympic, professional, and amateur athletes in ice hockey, volleyball, soccer, motocross, golf, triathlon, road cycling, mountain biking, skiing and snowboarding, tennis, and more
Podium seekers, age-group competitors, and weekend warriors
General population adults seeking functional fitness at every stage of life: singles, spouses, parents, empty nesters, and seniors
People recovering from injuries and people with chronic disease – in remission, in recovery, in casts, slings, crutches, and even on walkers

For over 15 years we have provided real training with real results for real people, guided by real coaches.

Who They Are: Vitruvian Form and the Trainer+

Vitruvian Form is an Australian startup that created the Vitruvian Trainer+, also called the Trainer Plus. The Trainer+ is an electric strength machine with cables and a platform, controlled by an app on your phone or tablet.

The Problem: Confusion in the Marketplace

In July of 2022, the United States Patent and Trademark Office formally and finally rejected Vitruvian Form’s trademark application to use the name Vitruvian because of the likelihood of confusion it would create with our registered mark. Despite this ruling and our objections, Vitruvian Form continued to use the name.

In early 2024, their founder flew to Colorado to meet with me about buying the name. Immediately after that meeting however, the company went quiet and declined to continue our conversation.

What this confusion has meant:

Our online search engine visibility is diluted substantially and our social media reach is diminished by their marketing, which includes coverage in Time magazine, several tech review sites, and a partnership with USA Triathlon.

We receive frequent phone calls that appear to be misdirected inquiries for Vitruvian Form.
We receive frequent voicemails at Vitruvian Fitness from people seeking customer service for the Vitruvian Trainer+.

In short, their choice to use the Vitruvian name caused exactly the confusion the USPTO warned about.

The Difference Between Vitruvian Fitness ^® and Vitruvian Trainer+

Vitruvian Fitness ^® : A strength training gym in Colorado with over 15 years of history. Thousands of clients trained. Coaching in person. Real people. Real results.
Vitruvian Trainer+ : A piece of exercise equipment marketed as a comprehensive training system.

The Bottom Line

If you search online for the terms “Vitruvian,” “ Vitruvian Fitness ,” or “Vitruvian Trainer+,” it is important to know there are significant differences in the results you'll get served. We are not connected to the Australian company or their Trainer+ device. We are a real gym with live coaches serving people in Colorado in person and remotely across the United States.

Vitruvian Fitness is the original. Vitruvian Fitness is a registered trademark.

If you are looking for personalized strength training that has stood the test of time, Vitruvian Fitness is here in Colorado, helping adults live stronger, longer, and healthier lives since 2010. Contact us to learn how we can help you.

PTs, ATCs, and Chiros - Oh My

Thu, 07 Aug 2025 14:48:53 GMT

Who Does What? Understanding what Athletic Trainers, Physical Therapists, and Chiropractors have in common and what makes them different.

When we work out and play hard, a little soreness and/or stiffness is not uncommon. In fact, depending on the circumstances, it might be expected. And that's OK.

However, when you have something more serious like an actual injury, nagging or lingering pain, or want help optimizing your movement and recovery, you may wonder who is the best practitioner to help solve your problem: a Physical Therapist, a Chiropractor, an Athletic Trainer, or a Personal Trainer?

The answer isn’t always obvious .

Excluding the personal trainer from the mix, the other three professionals all specialize in treating the musculoskeletal system (and aspects of the nervous system) by improving how you move, feel, and perform. But they don’t all do it the same way and each brings something unique to the table.

Here we’ll summarize what each practitioner does, how they differ, and where they overlap so you can make an informed decision based on your specific situation, needs, and goals.

Athletic Trainers

First off, let’s address one of the most common sources of confusion. Athletic trainers don’t train athletes. Athletic trainers in Colorado are licensed healthcare professionals who treat people (not just athletes) with injuries and other musculoskeletal issues. The only things they have in common with Personal Trainers is they both have the word Trainer in their job description and they both do movement-oriented work. It’s an unfortunate job title that creates confusion. Now that we've clarified that, let’s move on.

Licensed Athletic Trainers (ATCs) are healthcare professionals who specialize in preventing, diagnosing, and managing injuries, particularly in active populations. If you've ever watched a college or pro sporting event, you've probably seen athletic trainers rush onto the field when an athlete goes down.

But athletic trainers don’t just serve competitive athletes. More and more schools, clinics, gyms, and even industrial workplaces are hiring ATCs to oversee injury prevention and manage return-to-activity protocols.

Their skillsets may include:

Acute injury assessment and emergency care
Sports taping, bracing, and splinting
Manual therapy, dry needling, cupping, and other therapeutic modalities
Strength and conditioning guidance
Concussion evaluation and return-to-play clearance
Long-term rehab and performance integration

Athletic Trainers may work independently or may be the bridge in treatment strategies between physicians, physical therapists, and strength coaches. They’re highly trained in biomechanics, functional movement, and safe progression back to activity.

Best if you need: sports injury care, on-site prevention, return-to-play planning, or sideline decision-making.

Our favorite Athletic Trainer is Lori Seiler of Seiler Therapeutics and she is treating clients right here at Vitruvian Fitness!

Click here to learn about Lori Seiler of Seiler Therapeutics.

Physical Therapists

Physical Therapists (PTs) are licensed healthcare providers who diagnose and treat conditions that affect movement and function. Their work spans a wide range of populations, from post-surgical patients and stroke survivors to injured athletes and desk jockeys with chronic back pain.

PTs take a holistic view of the body’s mechanics. They assess joint range of motion, strength imbalances, gait patterns, and posture, then design a custom rehabilitation plan.

Treatment often includes:

Corrective and therapeutic exercise
Manual therapy (mobilizations and soft tissue work)
Pain management using modalities like ultrasound, TENS, dry needling, cupping, Graston. . . .
Balance, coordination, and fall prevention programs

PTs are uniquely qualified to work with post-operative patients, individuals recovering from neurological events (like a stroke), and those with chronic or complex conditions. Most recent graduates of a PT program hold a Doctor of Physical Therapy (DPT) degree although many PTs who have been practicing since 2016 completed their education with a Masters of Science. In both cases, their work is rooted in clinical research and evidence-based practice.

Best if you need: complex rehab, injury recovery, movement retraining, post-op care, or help with chronic pain from an orthopedic or neurological condition.

We've been referring clients to Erica Hellmuth at Altitude Physical Therapy for over 14 years.

Click Here to Learn More

Chiropractors

Doctors of Chiropractic (DCs) are licensed healthcare professionals who focus on diagnosing and treating neuromuscular disorders, primarily through manual adjustments and manipulation of the spine and other joints. These manipulations are designed to restore alignment, relieve pressure on nerves, and improve range of motion. DCs emphasize a drug-free, hands-on approach to health care that includes patient examination, diagnosis, and treatment, often with an emphasis on improving function and alleviating pain.

Modern chiropractors often offer much more than just adjustments. Many incorporate soft tissue therapies, movement screening, and ergonomic counseling.

Chiropractic care typically focuses on:

Back and neck pain
Headaches and migraines
Postural imbalances
Disc injuries and nerve impingement
Chronic musculoskeletal complaints

Some chiropractors promote wellness care with regular visits to maintain spinal health, others specialize in acute pain, auto injuries, or sports rehab.

Best if you need: relief from spinal pain or joint stiffness, nervous system regulation, or hands-on treatment focused on alignment and mobility.

Our favorite Chiropractor is Dr. Kerry Iselin from Iselin Chiropractic.

Click here to learn more about Dr. Kerry and a summer special for new and existing patients.

Where They Overlap and Why It Matters

Despite their differences, PTs, DCs, and ATCs all share a foundational mission: helping people move better, feel better, and stay injury-free .

They all:

Evaluate movement and biomechanics
Treat musculoskeletal pain and dysfunction
Use hands-on techniques to improve function
Create individualized plans to restore performance
Educate patients about injury prevention and self-care

Where they differ is in focus, scope, and approach .

All three can be valuable partners in your health journey. The best choice depends on what you’re dealing with :

Post-surgical rehab? See a PT.
Chronic low back pain or a pinched nerve? A Chiropractor might be the right fit.
Muscle or joint pain during activities or exercise? An Athletic Trainer can evaluate and help you return safely.

In some cases, it’s not about choosing one over the other—it’s about integrating them. Many athletes, weekend warriors, and active adults benefit from a care team that includes two or even all three professions.

Final Takeaway

Understanding the unique roles and shared goals of these professionals can help you get the care you need faster and get back to doing the things you love.

If you’re ever unsure who to turn to, start with someone who asks questions, assesses your movement , and has a clear plan that respects your goals and limitations . Whether that’s a PT, DC, or ATC, the best provider is the one who sees you as a whole person, not just a set of symptoms.

Visual Summary: Overlap of Services

These 3 Tests Could Change How You Train

Fri, 27 Jun 2025 23:09:15 GMT

How Vitruvian’s new partnership with DexaFit Denver helps you fight bone loss, build muscle, and personalize your fitness – starting with real data.

Vitruvian Fitness has partnered with DexaFit Denver to bring you three powerful tools for assessing and improving your health: the DEXA Scan , VO₂ Max Test , and Resting Metabolic Rate (RMR) Test . These aren’t gimmicks – they’re scientifically backed ways to track meaningful progress in your training.

If you're in your 40s, 50s, or 60s, you're at a turning point where training isn’t just about looking better – it’s about aging better . As the saying goes, “What gets measured gets managed.” And just because that’s a relic from my corporate past doesn’t make it any less true. Like your annual bloodwork, these tests give you a snapshot of important health markers that offer direction, motivation, and a baseline to measure progress against.

Here’s what each test measures:

DEXA Scan – bone density, lean body mass, and visceral fat

VO₂ Max Test – cardiovascular fitness and aerobic efficiency
Resting Metabolic Rate (RMR) – how many calories you burn at rest (your metabolic baseline)

Why These Tests Matter – Especially Now

You’ve already made the decision to prioritize your health. You’re training consistently, eating with intention, and investing in your long-term strength and mobility. These tests help you take that commitment to the next level by turning your focus toward measurable, life-extending outcomes.

If your goal is to stay active, strong, and independent for decades to come, you need more than a scale or mirror to track your progress. You need tools that reveal what’s happening inside your body – so you can train smarter and personalize your path forward.

What the DexaFit Tests Reveal – and Why That’s Powerful

DEXA Scan: Your Muscle, Bone, and Visceral Fat Blueprint

A DEXA scan provides precise insight into your bone density , lean muscle mass , and visceral fat . These aren’t vanity metrics – they’re indicators of long-term health and independence.

Two significant threats to aging well are:

Osteopenia/osteoporosis (low bone density)
Sarcopenia (loss of muscle mass and strength)

These conditions don’t happen overnight – they progress slowly and often go unnoticed until there’s a fracture or serious decline in strength. The good news? Both can be managed – and even reversed – with intelligent strength training and nutrition.

Resistance training has been shown to increase bone mass in aging adults, including those with osteopenia or osteoporosis ( Hong & Kim, 2018 ).
Muscle loss accelerates after age 40 – but it can be prevented and/or reversed with proper strength training ( Siparsky et al., 2014 ).
Visceral fat , the kind that wraps around internal organs, is a strong predictor or a symptom of metabolic disease. DEXA is one of the better and easier ways to track it accurately.

VO₂ Max: The Ultimate Longevity Metric

VO₂ Max measures how efficiently your body uses oxygen during intense activity. It’s one of the most powerful predictors of cardiovascular health and longevity – even more than blood pressure or cholesterol ( Kodama et al., 2009 ). Higher VO₂ Max = greater endurance, resilience, and life expectancy. Tracking it over time shows whether your aerobic fitness is trending in the right direction.

You may remember our four-part series on cardiovascular exercise here , here , here , and here .

Resting Metabolic Rate (RMR): Fuel Smarter

Your RMR tells you how many calories you burn at rest. It varies widely from person to person and can change with age, stress, training, and nutrition. Knowing your RMR lets you personalize your eating plan for fat loss, muscle gain, or performance – without guessing .

And combining this data with Nutrition Coaching can be a powerful combination.

How to Use These Tests: Motivation + Measurement

We’ve partnered with DexaFit Denver to offer all three tests – DEXA, VO₂ Max, and RMR – at 50% off for Vitruvian members. Click this link and use promo code vmfit50 when you book your service.

Choose 1, 2 or all 3 of the tests.

Each test takes less than 30 minutes. You’ll receive a detailed, science-backed report and a consultation with the DexaFit technician to interpret the results. If you choose to share your results with us, your Vitruvian coach can then adjust your program to help you reach your goals more precisely – whether that’s stronger bones, more muscle, better conditioning, or metabolic health.

These tests give you a starting line. Every future test gives you proof of progress .

Ready to book your scan?

Schedule your test at DexaFit Denver and use promo code VMFIT50 at checkout to save 50% .

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Bike to Work [Out] Day - 2025

Mon, 23 Jun 2025 15:01:17 GMT

Ace your ride on Bike to Work[Out] Day!

Pledge to ride, then swap a car trip for a ride on your bike in celebration of this annual event focused on reducing traffic congestion and improving air quality. Hit the trails and bike lanes to find a path that’s suited just for you. Whether you travel to the office, grocery store, school pickup or a nearby park, go all in this Bike to Work[Out] Day!

The key to a successful ride is to be prepared. Here's a list of things you may want to consider:

A bicycle! Bonus points for a well-tune bike!
Comfortable clothing to ride in and a change of clothes to wear at work.
A windbreaker or rain coat.
Lights.
Helmet.
Water.
Snacks.
A safe route!

Speaking of safe routes . . . the map below shows many safe options to ride your bike to Vitruvian Fitness from your neighborhood. If you would like us to create a custom door-to-door route for you, let us know!

The Cardio Habit - Making It Stick

Thu, 05 Jun 2025 17:57:54 GMT

How to create a cardio habit and turn it into a cardio lifestyle.

We’ve talked about why cardio matters . You’ve got a handle on tr aining zones . And you’ve seen how we program your cardio training to maximize efficiency and results.

But knowledge alone doesn’t build consistency. Cardio becomes the life-changing ingredient in your life when it becomes routine.

So let’s talk about how to get started and how to make it stick —even if you don’t love it, even if your schedule is full, even if you’ve tried and failed before.

This article is written mostly for the dabblers . The key is to get started, keep moving, and eventually create a new identity for yourself as someone who finds joy in their daily cardio habit.

And to be clear, this isn’t about becoming a pro athlete. It’s about living longer, living better, protecting your independence as you age, and showing up for the future you want.

Start Where the Science Meets Real Life

If you've read Atomic Habits by James Clear, you know that habits aren't built with willpower alone. They're built with structure, by reducing friction, and emotional reinforcement. And when it comes to cardio, these principles are especially important—because for most people, cardio isn't naturally fun.

Clear lays out his four laws of behavior change: Make it obvious , attractive , easy , and satisfying . These ideas show up everywhere in our approach to habit-building at Vitruvian, especially when we're helping members integrate regular cardio into their week.

Let’s break that down and apply it directly to what we recommend: a 25-minute walk after lunch or dinner, six times per week . That’s it. You don’t need fancy gear, a target heart rate, or a training plan. Put down the fork and walk out the door. You just need to walk—briskly, with intention, and consistently.

Obvious: Make the Habit Hard to Miss

The first step in habit formation is creating a clear and consistent cue. One of the most effective ways to do that is by using a strategy Clear calls habit stacking – pairing your new habit with something you already do every day. In this case, your daily meals become the cue for your walk.

“After I eat lunch, I take a 25-minute walk.”
“Before I do the dishes, I walk the dog for 25 minutes.”

Habit stacking is a technique nested within the broader principle of making your habits obvious. It helps you define when and where your new routine happens.

To reinforce the cue, build your environment around it: put your walking shoes by the door, block the time on your calendar, and let your spouse know (or better yet, invite them). Set yourself up to succeed by making the habit impossible to overlook.

Attractive: Pair It With Something You Enjoy

You don’t need to love it. But it helps if you enjoy some part of the experience .

Walk with a special person, a podcast or audiobook. Call your folks. Listen to music. Take the dog. Pick a nice route. Or just enjoy the ritual and rhythm of moving your body outside.

If it becomes something you look forward to , even a little, it becomes much easier to repeat.

Ready to Put This Into Practice?

Train smarter - not harder. Our 30-Day Trial Membership is your chance to build a plan that fits your life, not someone else’s.

Whether you're a Dabbler, Gamer, or Podium Seeker, we’ll guide you with personalized cardio and strength programming that actually sticks.

�� Start your 30-Day Trial and train like it matters

Easy: Lower the Barrier to Starting

The #1 habit-formation killer? Over-complication.

To get started, you don’t need to "optimize" your cardio. You just need to do it. Don’t worry about your heart rate zone, the right playlist, or what shoes you're wearing. Just get out the door and start moving. (We will layer in more later when you’re ready.)

James Clear reminds us: Make it so easy you can't say no. That’s why we recommend walking. It’s accessible, sustainable, and extremely effective.

Satisfying: Reinforce the Win

A habit becomes a habit when it feels good to do it and you're doing it with regularity. Maybe you enjoy it in the moment or maybe you don't – but for sure you enjoy it shortly afterward.

So make sure you acknowledge the efforts and celebrate the process . Track your walks on a calendar. Check boxes on a habit tracker. Celebrate streaks. Reflect on how your body feels afterward. Have a reward mechanism in place.

Satisfaction is what makes you come back.

Another Mechanism - Identity As: Become the Kind of Person Who...

Another key idea from James Clear is the power of identity.

He writes, “Every action you take is a vote for the type of person you want to become.”

Instead of focusing solely on outcomes (like lowering blood pressure or improving endurance - which are good), focus on casting votes for your identity: “ I’m someone who moves every day.”

When you choose to walk after a meal, you reinforce that identity. You're not just checking off a task—you’re becoming a person who takes care of their health business. You're a doer. You're a walker. You're a strong and capable (wo)man.

A Note on the Bigger Picture

James Clear isn't the only one who’s written about habits. Much of Clear’s assertions are based on experts who came before him or are contemporaries like B.F. Skinner , B.J. Fogg , Wendy Wood , Charles Duhigg , and Katy Milkman — each have offered valuable models for behavior change. They each emphasize different tools: anchoring habits, designing context, reinforcing loops, or timing your fresh starts.

But where their work intersects – and what Clear distills so effectively – is that habits don’t succeed because of motivation. They succeed because of systems .

Your job isn’t to become a cardio hero. Your job is to create an environment and rhythm that makes cardio nearly automatic.

The Vitruvian Baseline

We recommend: 25 minutes of walking, after lunch or dinner, six times per week. That’s your base.

It doesn’t need to be perfect. It just needs to be consistent.

You can do it while chatting, digesting, decompressing, or listening. You can do it in sneakers, in snow boots, on the treadmill, or outside. But most of all, you can do it today .

Once you’ve built that habit, you can build: longer walks , Japanese Interval Walking , more challenging terrain, and eventually structured cardio sessions in Zone 2. But it all starts with a daily walk.

The Takeaway

Consistency beats intensity. Systems beat motivation. And walking after meals might be the single best health habit you can start this week.

So lace up. Step out. Strengthen your heart, clear your mind, and take control of the future you want.

Let’s make it stick.

Ready to Put This Into Practice?

Train smarter - not harder. Our 30-Day Trial Membership is your chance to build a plan that fits your life, not someone else’s.

Whether you're a Dabbler, Gamer, or Podium Seeker, we’ll guide you with personalized cardio and strength programming that actually sticks.

�� Start your 30-Day Trial and train like it matters

Cardio for Life: From Daily Dabblers to Podium Seekers

Fri, 30 May 2025 21:52:17 GMT

How to build a cardio plan that matches your goals—whether you're in it to win it or just want to feel 10 years younger.

Nobody wants to rust out too early and yet, not everybody wants to race either.

Most people fall somewhere in between. Maybe you’re not chasing a podium, but you are chasing longevity and quality of life. Or, maybe you’re not training for a triathlon, but you do like to enjoy a long hike without needing three days to recover. Or maybe you are chasing podiums, glory, and fame! In any case, that's great!

In part 1 of this series, we talked about Why Cardio Matters . In part 2, we talked about gauging your effort levels by Decoding Your Training Zones . If you haven’t read those, you will find them helpful.

Whether your goal is vitality , confidence , or competition , there’s a cardio plan that fits. The trick is structuring it smartly based on what your body needs and your life allows.

How to build a cardio plan that matches your goals—whether you're in it to win it or just want to feel 10 years younger.

Nobody wants to rust out too early and yet, not everybody wants to race either.

Whether your goal is vitality , confidence , or competition , there’s a cardio plan that fits. The trick is structuring it smartly based on what your body needs and your life allows.

How to build a cardio plan that matches your goals—whether you're in it to win it or just want to feel 10 years younger.

Nobody wants to rust out too early and yet, not everybody wants to race either.

Whether your goal is vitality , confidence , or competition , there’s a cardio plan that fits. The trick is structuring it smartly based on what your body needs and your life allows.

Almost a year ago, we wrote a piece called Cardio vs. Strength Training where we introduced you to 5 archetypes. In this article, we’ll revisit these friends and introduce you to a 6th type. Of course, these are all make-believe. If you identify as one of these, cool. If you aspire to be one of these, super cool. If you see yourself as a shape-shifter who switches around between some of these, you’re probably in the majority. Awesome.

The prescriptions we’re suggesting for each of these are not rigid. Think of them more as guidelines. Templates to help you find yourself in the training process—and build from there.

Here are the archetypes:

The Dabbler (formerly known as The Beginner)
The Seasonal Recreationalist
The Sportsball Gamer
The Muscle Mechanic
The Endurance Athlete
The Podium Seeker

At the heart of these guidelines is The American College of Sports Medicine , the World Health Organization , the Center for Disease Control and Prevention , the American Heart Association and others calling for 150 minutes of moderate (we call that Zone 2 or LSD) cardio. They go on to say that 75 minutes of higher intensity exercise is acceptable instead, essentially doubling the intensity while halving the time.

This is fine although more recent research suggests that it should look more like this:

A cumulative 150 minutes as a starting point* – spread out over 3 or more sessions per week of Zone 2 per week, plus
30 minutes of Zone 5/5+ done in short intervals spread out over 2 or more sessions per week, plus
Strength training 2 or more times per week. We’ve written extensively about this here , here , and here .

*150 minutes is a starting point. Depending on your life and interests, nothing should hold you back from doing more. And doing cardio in the gym is fine but consider developing a recreational lifestyle. Playing outside has its own extra benefits, can be more social, and more fun!

Without further ado, here’s an exercise prescription for you.

The Dabbler

You’re New to Exercise or Haven’t Done Much Cardio

Walking 25 minutes every single day after lunch or dinner at a brisk pace gets you to your target minimum of Zone 2.
To get your Zone 5 requirements, mix in Japanese Interval Walking . Or,
Do intervals at the end of your strength training sessions for 10 minutes, 3 times per week.
Extra Credit: Go for 2 or 3 hour-long walks each week. Or 2 or 3 cardio sessions on a bike, treadmill, elliptical, rowing machine, or some other cool mechanized device.

The Seasonal Recreationalist

You bike/hike in the summer and ski/ride in the winter

You’re probably hitting your minimums most weeks if you’re always active. More targeted work as part of a routine is probably going to solidify your plan and boost your performance on your activities.
Three 50-minute Zone 2 sessions, plus
Two interval workouts of 4x4s: 4 minutes Zone 5 paired with 4 minutes recovery, 4 times.

Ready to Put This Into Practice?

Train smarter - not harder. Our 30-Day Trial Membership is your chance to build a plan that fits your life, not someone else’s.

Whether you're a Dabbler, Gamer, or Podium Seeker, we’ll guide you with personalized cardio and strength programming that actually sticks.

�� Start your 30-Day Trial and train like it matters

The Sportsball Gamer

You play sports - soccer, tennis, softball, golf, fly-fishing, etc.

Keep it up and round out your gaming the same as the Recreationalist to elevate your game.
Three 50-minute Zone 2 sessions, plus
Two interval workouts of 4x4s: 4 minutes Zone 5 paired with 4 minutes recovery, 4 times.
If your game has specific cardio activity as part of the game, train according to your game. For example:
Soccer - include intervals that look like jogging for 5 to 10 minutes mixed with sprints equivalent to the length of the soccer field.
Tennis - calisthenics moving in multiple directions for as long as your typical rallies last.
Golf - Assuming you’re walking the course when you play, you just need intervals.
Softball - Add sprints the distance between bases practicing rounding the bases and coming to very quick halts.

The Muscle Mechanic

You lift big weights a lot

If you’d rather lift heavy weights every day of the week before you contemplate doing 60 seconds of cardio, you are in the Dabbler category. Or maybe you just need a paradigm shift (aka a wakeup call). You’re going to benefit most from rethinking why you exercise and realign your priorities. If this sounds harsh, OK.
Three 50-minute Zone 2 sessions plus
Two interval workouts of 4x4s: 4 minutes Zone 5 paired with 4 minutes recovery, 4 times.

The Endurance Athlete

You ride, run, swim - maybe doing events that come with a participation medal and a beer at the finish line

You’re already getting far more than the minimum amount of cardio. That’s great! Check your training plans to make sure your pre-season work and in-season activities are checking the boxes for what’s appropriate. We can help if you want outside eyes on your plan.
Like the Muscle Mechanic, you might need to rethink your exercise priorities and include Vitruvian Fitness style strength training 2 times per week if you aren’t already. Focus on tissue quality, mobility, unilateral exercises, plyometrics, multi-directional movements, and agility.

The Podium Seeker

Age-Grouper or Pro, you aspire to fame, glory, and endorsement deals

If you’re truly a podium-seeker, you’ve already hired a coach or should. Your training is going to be hyper-focused and rigid. Your coach should also be making strength training recommendations that complement the training season you’re in.
Strength training should focus on tissue quality, mobility, unilateral exercises, plyometrics, multi-directional movements, and agility.

Takeaways: Build Smart, Recover Well, Repeat

No matter how you identify, cardio and strength training will change your life. Do both.

The structure may differ, but the rules are universal:

Build your aerobic base (Zone 2 is your best friend)
Use intensity wisely (short, purposeful bursts)
Lift heavy weights
Recover like it matters (because it does)

Next Up: Making It Stick

In Part 4, we’ll explore how to stay consistent , avoid burnout, and make cardio a lifelong habit —even if motivation comes and goes.

Ready to Put This Into Practice?

Train smarter - not harder. Our 30-Day Trial Membership is your chance to build a plan that fits your life, not someone else’s.

Whether you're a Dabbler, Gamer, or Podium Seeker, we’ll guide you with personalized cardio and strength programming that actually sticks.

�� Start your 30-Day Trial and train like it matters

Decoding Training Zones: What They Are and Why They Matter

Fri, 23 May 2025 21:45:35 GMT

How you can train smarter to live longer, live better, and stay active and independent — maybe into your 90s or 100s.

In our previous article, Why Cardio Matters , we talked about the benefits of doing cardio (like living longer) and introduced you to a few terms that might have been new: Zone 2, VO₂ Max, and lactate clearance. We also offered a general recommendation for how much cardio to do weekly.

This article takes the next step: breaking down how the intensity you work at affects the benefits you get from each training session.

The science of exercising is rich, complex, exciting, and overwhelming. Besides the fact that it is indeed complicated, it’s made worse by having acronyms for everything, buzzy catchphrases, and intimidating fitness personalities.

This is where I’m going to try to make this easier to understand, convey why you should care, and encourage you to add cardio to your daily, weekly, monthly, seasonal lifestyles.

What Are Training Zones?

The simplest way to describe a training zone is, "That maximum intensity you could endure for a period of time."

To determine each zone, you would ask: "H ow long could I maintain this effort before I have to stop to rest?"

If you only had to run for 10 seconds, what’s the fastest you could go?
What if it were 10 minutes?
60 minutes?
90 minutes?
Two hours or more?
Or just a meandering stroll with no particular place to go?

Your answer to each question tells you roughly what your training zones are. So easy, right? Keep reading, it gets interesting.

And don’t worry that I said “running.” This applies whether you're walking, cycling, rowing, swimming, or any other form of cardio.

Why Training Zones Matter?

Sure, we all want to live longer. But the quality of those later years matter.

Maybe the reason so many people say, "I don't want to live to be 100" is because they haven't seen anyone do it well. Real talk: many of us are seeing how our parents and grandparents are aging, or how their last years were spent.

And many of us are coming to realize that we have the control today to make our lives better now and our later decade(s) way better.

Cardio helps with that.

It keeps your heart, lungs, brain, and muscles working smoothly. It gives you energy. It keeps you mobile. It helps prevent or manage things like:

Heart disease
Cancer
Diabetes
Neurodegenerative diseases
Chronic inflammation

Plus, if you love doing active sporty things—whether it’s skiing, biking, hiking, or chasing grandkids—cardio helps you do those longer and better, too.

Here’s the point: training zones matter because doing cardio at specific intensities and durations makes your results more predictable and efficient. If we boil it down, that’s the why—to make the time we spend exercising as productive as possible for the results we actually want.

Why Zones 2, 5, and 5+ Are Our Focus at Vitruvian Fitness

We use a 6-zone model while really focusing on just 3 of the 6:

Zone 1 is like walking with your friend with no particular place to go.
Zone 2 has a purpose to its pace and extraordinary health benefits.
Zone 3 is quick, moderately intense.
Zone 4 is important to know for pacing during an event and also as the benchmark that defines the other zones.
Zone 5 and Zone 5+ are magical. Their efforts yield exponential returns on investment.

(Many exercise physiologists actually work with a 7 phase model. For our purposes, Zone 5 is important and well defined. But beyond that, it's impossible for most of us to distinguish and measure anything more than "it was impossibly hard.")

If your training goals are primarily for general health and fitness, we spend most of our time in Zone 2 with brief excursions into Zone 5/5+. In these scenarios, Zone 1 is for warm up and cool, down; Zones 3 and 4 are flyover zones on the way up to and down from Zones 5/5+.

If you have specific performance goals or an event you're training for, Zones 3 and 4 definitely have their place depending on the type of event you're training for.

Zone 2: The Foundation

As simple and as easy as doing 30 to 60 minutes of exercise at this low intensity is, the impact is enormous.

And as you'll see later, Zone 2 is a pace that you could maintain for about 2 hours. But in reality, at this pace, it feels like you could go all day. This may be why people tend to disregard doing it — if it feels this easy, how much benefit does it really provide.

So, to simplify the language too much undercuts its importance and impact. To make this point, I'm going to be very serious for a moment.

Doing Zone 2 cardio (or Long Slow Distance) does this:

creates more and higher functioning mitochondria
increases capillary density which brings more blood and oxygen to tissues
trains your body to preferentially burn fat instead of sugar
improves insulin sensitivity
improves lactate clearance
improves parasympathetic tone which helps you recover faster and handle stress better

And remember when we were all taught that mitochondria are the power houses of the cell? Who among us remembers anything else about this organelle? Again, too important to oversimplify:

Mitochondria are specialized structures within your cells that transform oxygen and nutrients into ATP (adenosine triphosphate), the chemical energy that powers nearly every biological function in your body. They also play a central role in regulating metabolism, controlling inflammation, supporting cell repair, and managing programmed cell death. Their performance directly affects how well your brain thinks, your muscles move, and your body heals.

It improves all this:

Brain function
Heart performance
Immune resilience
Hormonal balance
Detoxification and waste removal
Thermoregulation
Tissue repair and cell regeneration (an anabolic process)
Autophagy and apoptosis (catabolic processes)

And most importantly: It makes you better looking and more interesting at parties.

Zones 5 and 5+: The Turbocharger

If Zone 2 training is like upgrading your engine from a tiny 4-cylinder to a beefy V6, then VO₂ max training is the turbocharger —same engine, way higher performance when you need it.

Zone 5 and 5+ efforts are short efforts — 10 seconds to 10 minutes — very intense and very uncomfortable. They push your body to its upper limits and the payoff is huge—especially when it comes to performance, longevity, and resilience in the face of life’s demands.

What VO₂ Max Training Delivers:

Increases cardiac output at max effort (more blood per heartbeat)
Trains and recruits fast-twitch muscle fibers for speed, power, and explosive movement
Raises your anaerobic threshold so you can go harder for longer
Maximizes oxygen use under stress—better performance when it counts
Upregulates metabolic enzymes to burn carbs more efficiently at high speeds
Improves neuromuscular coordination at peak intensities
Stimulates cellular repair systems that help your body recover, adapt, and handle stress
Builds a performance buffer zone so everyday efforts feel easier
Directly predicts longevity—VO₂ max is one of the strongest indicators of how long you’ll live

That’s why we don’t stop at Zone 2—we also push into Zone 5 and beyond. These high-intensity efforts help your body perform better under pressure, recover faster, and stay capable as the demands of life increase. Together, they build the endurance to go long and the power to rise to the moment—whether that’s chasing a PR, climbing a hill, or just staying active on your own terms.

Want to know your exact zones?

Book a test with us and start training with confidence, not guesswork.

��Let's Talk! Click here to schedule a call!

Determining Your Training Zones

The best way to determine your zones depends on what your goals are.

If it’s just to live long and prosper, it’s very simple. You can DIY this yourself using the Quick and Dirty Method below.

If you’re a data-driven recreational enthusiast, it’s a little more complicated. You can do a guided assessment with us at the gym with a heart rate monitor and a stop watch.

If you’re a serious podium-seeking athlete or you’ve got some health problems that need correction, that warrants full lab tests with gas exchange and blood lactate.

But in any case, you need to do some sort of testing and observation to know your zones.

And no, 220 minus your age doesn’t cut it. This method is wildly flawed and deserves to be abandoned forever. If you need an example, according my my age, my max heart rate would be 160 beats per minute. In that same flawed model, they would suggest that 80% of 160 — 128 beats per minute — is the top of Zone 4 for me.

This year during training, I have repeatedly reached well over 170 beats per minute and can pedal my bicycle for over an hour at 164 beats per minute. And not too long ago, I observed my heart rate over 180. If you need more data, come see me.

Quick and Dirty Method:

Zone 2 = You can talk, but not sing. Maybe 3 sentences between breaths.
Zone 5 = Hard. You can hold this effort for 8–10 minutes max and it’s really really hard.
Zone 5+ = Ridiculously hard. 10 to 60 seconds of full-send effort. Maximum intensity. You will hate every second of this and you’ll feel wildly exhilarated at the end of each effort. So hard and so worth it.

A Word About "Rating of Perceived Exertion" (RPE) and Heart Rate Monitors

Depending on how much you like using tech while you workout, you may choose the no-tech RPE scale or use a heart rate monitor. RPE is simply using a number scale to rate your intensity level. It's not 100% accurate but if you've got a sense of how your body feels under strain, it's pretty good!

Heart Rate Monitors are like an EKG strapped to your chest. Very precise and very affordable — worth the investment if you're tech-curious.

There are multiple scales that describe RPE but really you can just use the same Zones whether you're talking about Heart Rate or RPE.

Zone 1 = go all day
Zone 2 = talk but not sing
Zone 3 = a brisk 90 minute pace
Zone 4 = a hard 60 minute pace
Zone 5 = a brutally hard 8 minutes
Zone 5+ = an impossibly hard 10 second effort

Putting It All Together

Zone 2 lays the foundation—enhancing endurance, improving metabolic health, and building resilience.

Zones 5 and 5+ add the high-performance edge—boosting peak capacity, sharpening recovery, and preparing you for life's sudden demands.

ogether, they create a well-rounded fitness profile that supports not just longevity, but quality of life. By integrating both training zones into your routine, you're investing in a future where you remain active, independent, and vibrant.

Next Up: How to Create a Training Plan

How to use your zones to create smarter, more effective programs whether you’re training for health, enjoyment, or competition.

Want to know your exact zones?

Book a test with us and start training with confidence, not guesswork.

��Let's Talk! Click here to schedule a call!

Why Cardio Matters: Fitness, Longevity, and What Most People Miss

Fri, 16 May 2025 22:01:05 GMT

“Doing cardio.” What even does that mean?

For some people, it’s hopping on the rower, bike, ski erg, treadmill, or elliptical and checking the box for however long Tom said to do it, then sneaking out before anyone asks questions.

Others train for sanity. It helps manage stress, clear the mind, and release a flood of feel-good chemistry. Also in this category are people who actually just love to run, bike, swim, or play sportsball purely for the fun.

And then there are those training for performance—to win races, set PRs, and push personal limits.

All of this is cardio.

And yet, when you zoom out and look at the data, it becomes clear that cardiovascular fitness does something that has a very measurable outcome: it extends your lifespan . And while we’ve all heard that cardio is good for your heart, most people don’t realize just how deep that benefit runs.

And as in the case of so many other aspects of life, the broader public often benefits from the insights that trickle down from elite performance research. So whether you're reluctantly doing cardio or chasing a vibe, you’re tapping into the same physiological systems that turn podium-seekers into podium winners.

So what do most people miss? They miss that cardio isn’t just about burning calories or checking a box. They miss that how you train your cardiovascular system—especially through smart use of lower-intensity work—can profoundly influence your energy, metabolism, mental clarity, and longevity. They miss that it’s not about punishment or perfection. It’s about creating the capacity to live bigger and better.

This article takes the scientifical and makes it practicable – and understandable, tangible, accessible, relatable, and all the other words.

The Cardiovascular System

The cardiovascular system is deeply integrated with every major function in your body. It works in concert with all other systems—not just supporting them, but adapting and responding in real time to physical demands, metabolic needs, and environmental stressors.

Cardiovascular fitness refers to the efficiency with which your heart, lungs, and blood vessels perform these functions under stress, especially during sustained physical activity.

Focusing on cardiovascular training yields specific, measurable benefits:

A stronger, more efficient heart
Better oxygen delivery to working tissues
Improved metabolic flexibility (how your body uses fat vs. carbs)
A more responsive autonomic nervous system (for recovery and stress adaptation)

These aren’t just background processes—they’re critical drivers of both long-term health and day-to-day performance.

You'll Need Some New Terms

To train smarter, you'll need to learn a few key concepts. These aren't just technical jargon—they're biological markers that represent how your body adapts when you become more fit, more durable, and functionally versatile.

VO2 Max: Maximal Oxygen Uptake

VO2 max is your body’s maximal oxygen uptake—how much oxygen you can use during intense exercise. It reflects the combined capacity of your heart, lungs, blood, and muscles. The higher your VO2 max, the more sustained work you can perform.

And VO2 Max is trainable. In other words, you can do something about it.

Dr. Peter Attia and numerous peer-reviewed studies identify VO2 max as one of the strongest indicators of long-term health and lifespan. Simply put: the higher your VO2 max, the more likely you are to live a longer, healthier life. ( K Mansager , P Schnohr )

“If you could only pick one metric to assess someone’s physical capacity, VO2 max might be it.”

—Dr. Mike Joyner, Mayo Clinic

Lactate Clearance

Lactate is a byproduct of metabolism. It's not a waste product and it's certainly not the villain it’s made out to be. Your body constantly produces and recycles lactate as a valuable fuel source.

Your ability to clear and reuse lactate efficiently is a marker of a well-trained aerobic system. Poor clearance = early fatigue. Good clearance = go longer, recover faster.

This is why smart endurance training focuses on buffering and reusing lactate, not just pushing harder. Lactate clearance is also trainable.

Curious how to Combine Cardio with Strength Training?

We can put together the perfect plan for you.

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Zone 2 Training: The New-Again Buzzword

Zone 2 is that comfortably uncomfortable place—you can talk, but not sing. A few decades ago, we called it LSD: Long Slow Distance. Because you do it for a long time, and it’s slow. In fact, training sessions in this Zone can last anywhere from 45 minutes to 2 hours.

And it’s surprisingly effective for as low key as it is.

In fact, Dr. Iñigo San Millán, a professor in the school of medicine at the University of Colorado and coach to many of the world's most elite endurance athletes, calls Zone 2 training the most important exercise for improving mitochondrial function and metabolic health.

Regular Zone 2 work delivers:

Lower resting heart rate
Improved lactate clearance
Increased mitochondrial and capillary density
Better blood sugar control
Enhanced fat metabolism
Weight management support

It’s not flashy. But it works.

VO2 Max Training

Zone 2 builds your base. VO2 max training raises the ceiling.

These are intense efforts—1 to 5-minute bursts—done at high intensity to push the limits of your oxygen delivery system. They’re hard, short, and potent.

Where Zone 2 builds infrastructure, VO2 max work boosts peak capacity.

You want both.

Actually, You Need Both

Zone 2 improves your ability to deliver and utilize oxygen efficiently. VO2 max training builds work capacity and sharpens your top end.

Together, they create a cardiovascular system that’s both wide-ranging and high-performing.

But What About Strength Training?

Let’s not fall into the trap of cardio vs. strength. Both matter. Here’s how I frame it:

Cardio influences how long you live. Strength influences how well you live.

Strength training supports bone density, joint integrity, metabolic health, and injury resistance. But it doesn’t replace the heart and metabolic adaptations you get from cardio.

The two aren’t opponents. They’re teammates.

The Modern Cardio Crisis

Despite its benefits, most adults aren’t doing enough cardio. The CDC recommends 150 minutes of moderate cardio per week. That’s just 3 50-minute sessions or 6 25-minute sessions per week. That's like taking a brisk walk after lunch or dinner. This little is super effective. And more will yield even greater results.

In reality, many people prioritize weight lifting or high-intensity intervals over the longer duration moderate intensity cardio neglecting building the aerobic base that supports everything else.

If you've read this far, great! Are you already a believer and seeking greater knowledge? Or are you looking for the magic word that will suddenly help you realize this is the best some of the best medicine that will help you live a longer and healthier life?

What’s Next in This Series?

This is Part 1 of a 4-part series. We’ll break down:

How to train in the right zone for your goals
What terms like lactate threshold, FTP, and VO2 max actually mean
How to build a cardio program that supports your lifestyle—from casual hikes to competitive races

Cardio Is for Everyone

You don’t need to be a triathlete or marathon runner. Whether you’re a parent chasing toddlers, a 60-year-old planning to stay independent for decades, or a podium-seeking competitor—cardiovascular fitness makes everything better.

Coming Up Next:

Next article : Training Zones—What They Are and Why They Matter

Learn how to train smarter, not harder.

Curious how to Combine Cardio with Strength Training?

We can put together the perfect plan for you.

�� Let's Talk! Click here to schedule a call!

How to Select the Right Weight for Each Lift

Fri, 09 May 2025 16:34:49 GMT

Question: “How do I select a weight for an exercise, and when should I go up?”

We get this question literally several times every single day. And the answer isn't just “go heavier.” The answer is: it depends. Heavier is better—when heavier is appropriate. Sometimes you should go lighter and move faster. Sometimes you should go longer with the same weight. Sometimes you shouldn’t lift at all.

Smart weight selection is about clarity, context, and responsiveness. Here’s how we think through it:

1. Is the Movement High-Quality?

Before anything else, we ask: Are you doing the movement well?

This is Phase 3 work— movement mastery . If you’re still learning the pattern, ironing out inefficiencies, or rebuilding capacity post-injury, weight selection should support technical precision. That means:

Moving in clean lines
Feeling the right muscles
Owning each rep from start to finish

Question: “How do I select a weight for an exercise, and when should I go up?”

We get this question literally several times every single day. And the answer isn't just “go heavier.” The answer is: it depends. Heavier is better when heavier is appropriate. Sometimes you should go lighter and move faster. Sometimes you should go longer with the same weight. Sometimes you shouldn’t lift at all.

Smart weight selection is about clarity, context, and responsiveness. Here’s how we think through it:

1. Is the Movement High-Quality?

Before anything else, we ask: Are you doing the movement well?

This is Phase 3 work: movement mastery . If you’re still learning the pattern, ironing out inefficiencies, or rebuilding capacity post-injury, weight selection should support technical precision. That means:

Moving in clean lines
Feeling the right muscles
Owning each rep from start to finish

Until that’s true, you don’t need more load, you need more intention. This is the base layer of every other training decision.

2. What Phase Are You In?

Once your movement quality is solid, we consult the broader training arc. Different phases call for different intensities:

Phase 4–5: Strength Development
If your form is dialed in, the goal is simple: challenge your limits. If your top set feels strong, controlled, and maybe even easy, then it’s time to increase the weight. Push toward the high end of your rep range with mechanical precision.
Phase 6: Power Development
Here, speed and explosiveness matter as much as weight. Ask:
Does the set feel crisp, snappy, and exhilarating?
If yes—but also underwhelming—go up. If it's sluggish or out of control, stay put or go down. The goal is maximum intent with total control.
Phase 7: Muscular Endurance
This is about sustaining effort with excellent form. Are you taking too many breaks during a block of work? That might signal you went too heavy. On the flip side:
Could you keep moving with perfect form and no breaks, even if the weight was higher? Go heavier next round.
Phase 8: Athletic Performance
Harder to pin down. This phase integrates multiple qualities: speed, strength, agility, and reactivity while moving in multiple planes of motion. Adjust loads based on how well you express each of the movements. If you're moving like an athlete, you’re in the right zone.

Phase 9: Conditioning
This is about metabolic intensity. The “right” weight is the one that drives your heart rate and breathing up while still allowing high quality reps. If you're recovering before the recovery window ends, your work wasn’t hard enough. Increase your tempo or your weight or both.

3. How Ready Are You Today?

Now we take a step back. Training happens in the body you’ve brought with you today. Readiness can’t be guessed. It has to be sensed. In other words, how do you feel today?

Factors to consider:

Sleep: Did you get enough? Was it deep and restorative?
Nutrition: Are you fueled or running on fumes?
Alertness: Are you alert enough to do the work well? Would a caffeine boost or pre-workout drink fill the gaps? On the other hand, caffeine might mask fatigue, but it doesn’t fix under-recovery. Are you over-stimulated?
HRV / Recovery Scores: If you track them, listen to them.
Stress: Mental and emotional stress are real performance limiters.
Focus: Are you sharp or distracted? Laser-focused or mentally elsewhere?

When readiness is high: lean in. When it’s low: pull back or shift your focus to tempo, technique, or skill work.

Training isn't always about pushing your limits. Even though pushing your limits is the way to make progress, you still need to dial back from time to time to avoid over-training, getting hurt, learn new techniques, and keep your habit-muscles flexing so you and your body are ready for action on the full-gas days.

4. Now You Can Pick a Weight

After you’ve answered questions 1, 2 and 3, you’re finally ready to select a weight.

Use the Rep Range as a Tool:
Much of our programming uses rep ranges like 8–12 or 5–8. Select a weight that:

Challenges you at the low end
Prevents you from easily hitting the high end
Allows perfect, pain-free reps in the right muscle groups

Example:
If your set calls for 8–12 Dumbbell Chest Presses:

Set 1: 12 reps with ease? Too light.
Set 2: Pick a weight you can do for 9–10 good reps, no more.
Adjust from there.

When to Increase:

You hit the top of your range cleanly? Go up on the next set (not next week).
The set felt easy or underwhelming, even at full reps? Go up now.
You barely survived the set, and it got sloppy? Back off a bit.

The Bottom Line

Selecting the right weight isn’t just about effort, it’s about alignment. The right weight aligns with:

Your current movement quality
Your phase and training goal
Your readiness today
The stimulus you’re targeting

Go heavier when:

You’re moving well
The phase calls for heavy
Readiness is high
Lighter weights feel easy and unchallenging

Don’t go heavier when:

Movement is messy or new
You’re in a learning or recovery phase
Your body isn’t ready to absorb the load

Training well means making good decisions. It means knowing when to push limits, when to stay put, and when to pull back entirely. That doesn't mean you're being soft, it’s strategic.

Tired of Lifting Without Progress? Fix the Formula.

Our 30-Day Trial is designed to help you choose the right weights, right moves, and the right mindset, so you train with confidence, not guesswork.

��Let's Talk! Click here to schedule a call!

Strength Training and Prostate Cancer: What the Research Says — and How to Get Started

Fri, 09 May 2025 12:42:27 GMT

A prostate cancer diagnosis can feel like a loss of control. Treatments like hormone therapy or radiation are often necessary and effective, but they can come with side effects that chip away at quality of life — fatigue, muscle loss, weight gain, anxiety, and more.

But there’s a growing body of research that points to something powerful you can control: your strength.

Strength Training as a Therapeutic Tool

Over the past decade, studies have consistently shown that regular, structured exercise — particularly strength training — can improve outcomes for men with prostate cancer.

Here’s what the science tells us:

�� Improves survival and slows disease progression

Men who stay active after a diagnosis tend to live longer. Ongoing research like the INTERVAL-GAP4 trial is investigating whether supervised high-intensity training can extend survival even in advanced prostate cancer. Early results suggest it might.

�� Eases side effects of hormone therapy

Hormone therapy (ADT) is a cornerstone treatment, but it can weaken muscles and bones, increase body fat, and impact energy and mood. Strength training directly counters these effects by preserving lean mass, increasing bone density, and improving insulin sensitivity.

�� Enhances mental and emotional well-being

Exercise isn’t just physical. It reduces anxiety, improves sleep, lifts mood, and restores a sense of agency. This matters deeply when you're navigating the uncertainty and stress of cancer treatment.

�� Supports better function and independence

Even short bouts of resistance training can improve mobility, balance, and confidence , especially for men in their 50s, 60s, and 70s who want to remain active, self-reliant, and engaged in life.

Who Should Consider Strength Training?

Men on active surveillance , looking to be proactive

Those undergoing hormone therapy , radiation, or chemotherapy

Survivors looking to rebuild strength and return to daily life

Anyone living with the mental weight of a cancer diagnosis

The best part? You don’t need to be an athlete. Many of the men who benefit most from strength training are in their 50s and 60s and have never been in a gym before.

Starting is the hardest part. But once you do, the benefits accumulate — physically and emotionally.

How to Start Safely

If you’re currently in treatment or recovery, start with:

A medical clearanc e from your care team

A movement screen or assessment to identify limitations

A program that prioritizes safety, progression, and support

Most importantly, work with a coach or guide who understands the unique challenges of exercising during or after cancer treatment. You don’t have to figure it out alone.

If You Live Nearby, We’re Here to Help

At Vitruvian Fitness in Wheat Ridge, we work with adults who want to stay strong, capable, and independent as they age. Many of our members are in their 40s through 70s, and some are navigating health conditions like cancer, chronic pain, or recovery from injury.

We offer 100% personalized strength training in a supportive small group setting, designed for people who want expert guidance without a high-pressure gym atmosphere.

If you live within 5 miles of us and are considering starting strength training during or after prostate cancer treatment, we’d be honored to be a part of that journey.

Final Thought

Prostate cancer can take a lot from you — but it doesn’t have to take your strength.

Strength training is not about lifting heavy weights or chasing fitness goals. It’s about reclaiming energy, function, and resilience. It’s about giving yourself the best possible chance to recover well, live fully, and stay strong for the people who count on you.

Wherever you choose to begin, begin . The research is clear: movement is medicine.

If you’d like more information or want to talk to a coach about your unique situation, we’re just down the road and always happy to help.

�� Vitruvian Fitness — Wheat Ridge, CO

You’re still in control. We’ll help you stay that way.

If you’re navigating treatment, recovery, or just figuring out where to start—our 30-Day Trial is built to help you move better, feel stronger, and stay in control of what’s yours.

��Let's Talk! Click here to schedule a call!

References:

Improves Survival and Slows Disease Progression

Cormie, P., et al. (2017). INTERVAL-GAP4: A phase III study of high-intensity exercise in men with metastatic castrate-resistant prostate cancer. BMJ Open , 8(5), e022899.
https://bmjopen.bmj.com/content/8/5/e022899
Kenfield, S. A., et al. (2011). Physical activity and survival after prostate cancer diagnosis in the Health Professionals Follow-Up Study. Journal of Clinical Oncology , 29(6), 726–732.
https://ascopubs.org/doi/full/10.1200/JCO.2010.31.5226

Eases Side Effects of Hormone Therapy

Galvão, D. A., et al. (2010). Exercise can prevent and even reverse adverse effects of androgen suppression treatment in men with prostate cancer. Prostate Cancer and Prostatic Diseases, 13, 204–212.
https://pubmed.ncbi.nlm.nih.gov/17486110/
Cormie, P., et al. (2015). The impact of exercise on cancer mortality, recurrence, and treatment-related side effects. Epidemiologic Reviews , 39(1), 71–92.

Eases Side Effects of Hormone Therapy

Galvão, D. A., et al. (2010). Exercise can prevent and even reverse adverse effects of androgen suppression treatment in men with prostate cancer. Prostate Cancer and Prostatic Diseases, 13, 204–212.
https://pubmed.ncbi.nlm.nih.gov/17486110/
Cormie, P., et al. (2015). The impact of exercise on cancer mortality, recurrence, and treatment-related side effects. Epidemiologic Reviews , 39(1), 71–92.
https://academic.oup.com/epirev/article/39/1/71/4061574

Enhances Mental and Emotional Well-Being

Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary Care Companion to the Journal of Clinical Psychiatry, 6(3), 104–111.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
Segal, R. J., et al. (2003). Resistance exercise in men receiving androgen deprivation therapy for prostate cancer. Journal of Clinical Oncology , 21(9), 1653–1659.
https://ascopubs.org/doi/full/10.1200/JCO.2003.09.534

Supports Function and Independence

Santa Mina, D., et al. (2012). Exercise in clinical cancer care: a call to action and program development description . Current Oncology, 19(3), e136–e144.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3364774/
Winters-Stone, K. M., et al. (2015). Resistance training reduces disability in prostate cancer survivors on androgen deprivation therapy: evidence from a randomized controlled trial. Archives of Physical Medicine and Rehabilitation , 96(1), 7–14.
https://pubmed.ncbi.nlm.nih.gov/25194450/

What People Really Want In The Gym

Fri, 02 May 2025 18:45:49 GMT

And How We Get You There

In my experience as a personal trainer and strength coach, most people who walk through our doors don’t arrive with crystal-clear goals on their first day. They don’t know which muscles to train or which mobility restrictions to fix. They might know a few exercise names, but they’re unsure how to do them properly or how it all fits into a bigger plan.

But they do know one thing: They want to bridge a fitness gap and feel better about how they move and how they feel about themselves.

Generally, people will tell us they want to be:

Stronger – even if they can’t quite define that.
More confident – even if it’s been a long time since they felt that way.
More energetic and more at home in a body t hey’re proud of.

Ask around and you’ll hear the some of these wants, too:

“I want to stop tweaking my back.”

“I want to hike, bike, and ski without needing two days to recover.”

“I want to trim this midsection.”

“I want to keep up with my kids (or my grandkids).”

“I just want to feel like me again.”

Some people want to look great in their clothes – or without them. Some just want to see a photo and like how they look.

And so many share this same fear:

They think they’re the only one who doesn’t know what they’re doing. They worry that if they mess up, someone will notice. That everyone’s watching the newbie.

Here’s the truth:

You're in great company.

So few people have a real plan.
Most people are winging it.
Even the ones who look like they know what they’re doing are usually making it up as they go. (Unless they’ve been coming to Vitruvian Fitness! ��)

And if you're someone who does have a clear goal, whether it's gaining lean muscle, working to resolve nagging knee/hip/shoulder pain, improving your bone density, or training for a big event, that's great. We build real, customized plans for those goals, too.

Because the truth is, regardless what you want to accomplish, the process isn’t that different. The goals may be more differ, but the path is still built on building sustainable habits, smart exercise selection, the right progressions, compassionate coaching, and consistency.

How We Make It Happen

At Vitruvian Fitness, we do something radically simple and wildly effective:

✅ We build training plans. (Not random workouts.)
✅ We create stronger bodies that move well, without chronic aches and pains.
✅ We teach sustainable habits that make fitness a lifestyle , not a seasonal fling.

And you don’t have to memorize a thing. You don’t have to map it out yourself.
You just need to show up, put in the work, trust the process, and stay coachable.

Workout by workout, week by week, here’s what happens:

Movements that once felt awkward start to feel natural.
Weights that once felt heavy feel light and then fun .
Clothes start to fit differently.
Joints complain less.
Energy rises.
Confidence builds gradually until one day it screams, “I feel amazing!”

And then you realize: you're no longer a stranger in your own body.
You move through life with strength, energy, and a little swagger.

That’s what we’re building here.

Not just bigger biceps but competence, durability, momentum, and real belief in yourself.

You don’t have to be perfect.
You don’t have to have it all figured out.
You just have to take the first step.

We’ll take it from there.

Ready to Bridge the Fitness Gap and Feel Stronger?

Our 30-Day Trial helps you kickstart your journey towards real strength, energy, and confidence—just the way you want it.

��Let's Talk! Click here to schedule a call!

How We Train at Vitruvian Fitness®

Fri, 25 Apr 2025 03:55:00 GMT

The 7 Phases of Functional Strength Training That Drive Long-Term Results

How We Actually Build Strength That Lasts

Showing up at the gym with no plan is a recipe for frustration.

And you know that real change doesn’t come from combining random exercises you did in high school PE with random cardio sessions (besides me, who even does cardio, anyway?).

Lasting change comes from following a smart, structured training system.

At Vitruvian Fitness, we’ve designed a progressive roadmap that takes you from wherever you are right now and moves you forward, phase by phase, skill by skill, strength by strength.

Here’s how it works. This is a nuts and bolts manual.

Onboarding + The FMS (Functional Movement Screen)

Our Introduction to Each Other

Every new member starts with us listening to your story about what you'd like to accomplish and what your experiences are. Then we take a detailed health and injury history plus the FMS which is a simple movement screen that helps us spot strengths, weaknesses, and movement patterns that need tuning. It's not a test you pass or fail. It’s just how we make sure your program fits your body , not just any body . It’s a qualitative observation - not a quantitative one.

It’s like getting a map before a road trip. Better routes, fewer detours. Seriously, don’t be a dude and not ask for directions.

Phase 3: Movement Mastery & Intro Strength

The Lifting Begins

This phase is all about learning how to move, how to breathe, how to take care of your soft tissues, and how to speak the language of strength training. You’ll get to know squats, hinges, presses, pulls, sets, reps, tempo, etc. and how to do them right .

Your job in this phase?
Learn the language. Learn the movements. Learn the system.

Everybody starts out in Phase 3 no matter how little or how much experience you have. If you have a lot to learn, this is the right place. If you’re really skilled, this is where you get to prove it. In either case, as soon as you’ve demonstrated your abilities, we'll move on, not just when the calendar says it’s time.

(What about phases 1 and 2? If you ask me in person, I’ll tell you!)

Phase 4: Building Strength

It Starts to Get Heavy

Now we get to add some weight. You’ve got the patterns down so let’s put them to work. We start loading the movements with the goal of building full-body strength.

Ask yourself this:
“Could I do more than 12 reps with this weight?” If yes, it’s time to go heavier.

This isn’t about ego-lifting. It’s about pushing your boundaries, one smart choice at a time. We’ll be watching. If your reps are sloppy or you’re cruising too easily, we’ll nudge you to dig in. And if you’re not quite ready to push yet, no worries, we’ll keep reinforcing the basics.

Key to success: the weight should be light enough to lift it 8 t imes but too heavy to lift 12. As always, with perfect form.

Phase 5: Maximum Strength

Here It Gets Really Heavy

This is where we seek real strength gains. Lower reps, longer rests, way heavier loads. We’ve built the foundation, now we’re asking your body to get to work.

Your instruction?

Go heavier. We’re not here to play tiddlywinks.

We’ll challenge your nervous system and your muscles. You’ll surprise yourself with what you can lift. When the mechanics are right, the weight feels light. Not ready for this style of lifting, yet? We’ll stay in Phase 4 and keep sharpening the sword. No skipping steps.

Key to success: the weight should be light enough to lift it 5 times but too heavy to lift 8. As always, with perfect form.

Ready to Build Strength the Way that's Best for You?

Our 30-Day Trial introduces you to strength training that’s gentle, effective, and personalized.

��Let's Talk! Click here to schedule a call!

Phase 6: Power
Boom.

Here’s where it gets fun: move weight FAST. Power = force × speed. We lower the weight, increase the velocity of each rep, and focus on explosive movement. Med balls, jumps, slams, swings, cleans, and snatches are the big exercises in this phase where you start to feel athletic.

Focus here:

Move like you mean it: fast, sharp, under control.

You’re translating all that strength you built into real-world agility and explosiveness. But remember: speed only counts if you’re moving well. (How fast would you drive a racecar if it didn't have brakes?)

If the work gets messy, we’ll pull back and clean it up before pressing forward. Keywords in this phase are: speed, velocity, acceleration, power, force. Keywords not in this phase: pattycake, hopscotch, or peek-a-boo.

Key to success: Before you think about going up in weight, are you in control and moving as explosively as possible?

Phase 7: Muscular Endurance

On and On, Don’t Stop Until the Break of Dawn

Time to see what your body can handle when the going gets tough. Higher reps, lighter weights, shorter rests and zero room for quitting early. It’s about training your muscles to go the distance .

Mental cue:
This is about grit. Can you keep your form under fatigue? That’s endurance.

In this phase, we're training your muscular endurance and we're training your head. Being able to move all day and knowing you can are both key ingredients.

Key to success: Pick a combination of weights that you can move all day. Keep moving, minimal rest, high volume, long durations.

Phase 8: Athletic Development
Any Given Sunday

This is where all the pieces come together: strength, coordination, power, agility, balance, and control. You don’t have to be an athlete to train like one but it sure is fun! This phase is useful whether you’re chasing PRs, podium seeking, playing recreational sportsball, or just trying to keep up with your kids without pulling a hammy.

Your goal:
Move with intent. React, stabilize, balance, adjust, all on command.

We’ll throw you curveballs, literally and figuratively. If you can handle complexity and movement under pressure, you're ready to level up.

Key to success: Train as if: as if you’re a 7-figure athlete; as if you’re trying to make the team; as if you’re going for gold; as if it matters. And remember to stick the landing.

Phase 9: High-Intensity Interval Training (HIIT)

Fireworks

This is our sprint finish. Doing HIIT training means relatively short, and very intense efforts followed by short recovery windows. For example: 20 seconds of all-out work with 10 seconds of rest – repeat. Or another example: 4 minutes of intense all out effort with 4 minutes of rest – repeat.

Your instruction?
Go hard, then recover. Then go again. That’s the game.

This phase torches calories (while you're doing it and for hours afterwards), builds cardiovascular capacity, and makes everything else in life feel a little easier.

Key to success: Go as hard as you can go safely and smartly. However, if you can go as hard on the last round as you went on the first round, you weren’t going hard enough. Burn all the matches up front and finish with whatever you’ve got left.

After Phase 9: Back to 4

Deja Vu All Over Again

Surprise! We’re not done. You circle back to Phase 4, bringing everything you’ve gained with you. Stronger, sharper, and more conditioned. You’re not starting over, you’re starting ahead.

This is what progress looks like:

Repeat the cycle. Except this time you're starting out with higher standards, more awareness, more coordination, more strength, more understanding of the complete picture, a new outlook on what it means to be and feel stronger, healthier, and awesomer.

Final Word

Just Kidding, I Can Talk About This All Day

Some people move through these phases quickly. Others need more time to master a phase before moving on. That’s normal and it’s why we don’t rush anything. We watch your form, your effort, and your progress. If you’re not moving better, we won’t pretend that you are.

Progress is earned, not assumed.

Here’s the truth: Most people walk into a gym with no real plan, no system, and no idea what to focus on. That’s not a judgment, it’s just the reality. And while the internet, your social media feed, or a generic group workout can offer “exercises,” they can’t offer a training strategy built around your body, your needs, and your goals.

That’s what we do.

At Vitruvian Fitness, we build personalized strength training programs that blend corrective exercise, purposeful progression, and smart coaching to get you stronger, healthier, and more capable no matter where you’re starting from.

Ready to Build Strength the Way that's Best for You?

Our 30-Day Trial introduces you to strength training that’s gentle, effective, and personalized.

��Let's Talk! Click here to schedule a call!

Our Top 20 Supplement Recommendations - IF You Should Take Any At All

Sat, 12 Apr 2025 03:11:22 GMT

Supplements can be useful. Sometimes they’re even necessary. But figuring out if , when , and why you should use them is a more complicated question than most headlines, influencers, or supplement companies want to admit. In a perfect world, we’d get all the micronutrients, minerals, and performance-optimizing compounds we need from real food, sunlight, sleep, and clean living. In the real world, though, where stress is high, schedules are full, and food quality varies, strategic supplementation can fill gaps, enhance recovery, improve long-term health, or support performance. Maybe.

But here’s the problem: the supplement space is a minefield. Outdated “bro science,” influencer hype, fairy-tale claims, and straight-up lies have created a noisy mess that makes choosing the right supplement, if you even need one, much harder than it should be. And remember: no two bodies are exactly alike. Your age, gender, activity level, medical history, diet, goals, and lifestyle all influence what your body might be missing (or absorbing poorly). Supplementation isn’t a one-size-fits-all solution. A supplementation strategy should begin with lab work, conversations with qualified professionals, and clear priorities.

Disclaimer :
This guide is not medical advice or a prescription. It’s an information tool designed to help you better understand what supplements may or may not support your personal health, performance, or longevity goals. Before starting any new supplement, consult with a qualified healthcare or functional nutrition professional, especially if you have preexisting conditions, take medications, or are managing complex health goals.

Top 20 Supplements Ranked for Longevity, Aging, Recovery, and Athletic Performance

Introduction

This ranked list attempts to prioritize supplements based on their value for longevity, healthy aging, recovery, and athletic performance — in that order. If your priorities are different, the ranking of these supplements might change or look quite different.

Each supplement is evaluated using scientific literature (not market hype), considering:

�� Primary Use

✅ Pros & ⚠️ Cons

�� Best and �� Worst users

♀/♂Gender-specific nuance, where relevant

⚔️ Conflicting evidence, if applicable

��Highly cited references

Supplements popular due to marketing or legacy use (like glucosamine or fat burners) were either demoted or excluded. This list is intended to educate consumers who want to age well, recover intelligently, and train sustainably.

Here's Our List of the Top 20

1. Vitamin D3 (Cholecalciferol)

�� Use: Bone health, immune regulation, mood, aging support
✅ Pros: Easy to supplement, addresses widespread deficiency, supports immunity and calcium absorption
⚠️ Cons: Requires blood testing; fat-soluble, so toxicity risk exists with long-term high doses
�� Best for: Indoor workers, older adults, darker-skinned individuals, northern climates
�� Worst for: Individuals already getting excess D3 from multiple sources without lab monitoring
♀/♂: Especially crucial for post-menopausal women (bone health)
�� Reference: Holick MF (2007). NEJM .

https://www.nejm.org/doi/abs/10.1056/NEJMra070553

2. Omega-3s (EPA/DHA)

�� Use: Cardiovascular and brain health, inflammation reduction
✅ Pros: Supports cognitive aging, cardiovascular function, and joint recovery
⚠️ Cons: Quality varies; risk of oxidation; fishy burps for some
�� Best for: Anyone not eating fatty fish 2–3x/week, inflammatory issues
�� Worst for: People on anticoagulants or poor-quality supplement users
♀/♂: Women may convert ALA more efficiently but still benefit from direct EPA/DHA
�� Reference: Mozaffarian D, Wu JHY (2011). J Am Coll Cardiol . https://www.sciencedirect.com/science/article/pii/S0735109711031317

3. Magnesium (Glycinate or Citrate)
�� Use: Sleep, muscle and nerve function, blood pressure, mood
✅ Pros: Involved in 300+ enzyme processes; helps sleep, stress, and metabolic health
⚠️ Cons: Citrate may cause loose stools; many forms are poorly absorbed
�� Best for: Stressed individuals, poor sleepers, older adults
�� Worst for: Over-supplementers or multivitamin users
♀/♂: Women benefit during menstruation and menopause-related insomnia
�� Reference: de Baaij JHF et al. (2015). Physiol Rev.

https://journals.physiology.org/doi/full/10.1152/physrev.00012.2014

4. Creatine Monohydrate

�� Use: Strength, cognition, lean mass preservation
✅ Pros: Neuroprotective, improves performance, supports muscle and possibly brain aging
⚠️ Cons: Water retention; occasional GI issues
�� Best for: Older adults, lifters, vegetarians
�� Worst for: Kidney disease (precautionary)
♀/♂: Especially helpful post-menopause for strength and cognitive support
�� Reference: Kreider et al. (2017). JISSN. https://www.tandfonline.com/doi/full/10.1186/s12970-017-0173-z#abstract

5. Protein Powder (Whey, Casein, or Plant-Based)
�� Use: Muscle maintenance, recovery, sarcopenia prevention
✅ Pros: Convenient, efficient way to hit protein targets; important with aging
⚠️ Cons: Varies in quality; may replace food if overused
�� Best for: Aging adults, athletes, low appetite individuals
�� Worst for: Already protein-replete individuals
♀/♂: Women often under-consume protein; more likely to benefit from protein shakes
�� Reference: Morton RW et al. (2018). Br J Sports Med. https://bjsm.bmj.com/content/52/6/376

6. Collagen Peptides
�� Use: Joint support, skin elasticity, connective tissue resilience
✅ Pros: Some support for aging skin and tendon integrity
⚠️ Cons: Not a complete protein; effectiveness varies by formula
�� Best for: Aging joints, connective tissue support
�� Worst for: Used as a primary protein source
�� Many studies lean toward support of its efficacy while stating more research required.

References:

Heliyon . 2023 Mar https://pmc.ncbi.nlm.nih.gov/articles/PMC10102402/

Clark et al. (2008). CMRO. https://www.tandfonline.com/doi/abs/10.1185/030079908X291967

7. Electrolyte Blends (Sodium, Potassium, Magnesium)
�� Use: Hydration, blood pressure, muscle cramp prevention
✅ Pros: Especially valuable for older adults or keto diets
⚠️ Cons: Can raise BP if overused
�� Best for: Older adults, low-carb dieters, heavy sweaters
�� Worst for: Hypertension or kidney disease
♀/♂: Magnesium helpful for PMS-related cramps
�� Wing Yin Lau, Haruyasu Kato, Kazunori Nosaka - BMJ Open Sport & Exercise Medicine 2019;5:e000478.

https://bmjopensem.bmj.com/content/5/1/e000478

8. CoQ10 (Ubiquinol)
�� Use: Energy production, cardiovascular health, statin fatigue mitigation
✅ Pros: Supports mitochondrial aging; fatigue reduction
⚠️ Cons: Requires bioavailable form; expensive
�� Best for: Statin users, chronic fatigue, aging adults
�� Worst for: Young, healthy individuals with high natural CoQ10
�� Littarru GP, Tiano L. Clinical aspects of coenzyme Q10: an update. Nutrition. 2010;26(3):250–254.
https://pubmed.ncbi.nlm.nih.gov/19932599/

9. Curcumin (with Piperine)
�� Use: Anti-inflammatory, cognitive health, joint support
✅ Pros: Natural COX-2 inhibitor; supports longevity, brain aging
⚠️ Cons: Low bioavailability unless paired with absorption enhancers
�� Best for: Inflammation, cognitive longevity, recovery
�� Worst for: Those on anticoagulants
�� Reference: Hewlings & Kalman (2017). Foods.

https://www.mdpi.com/2304-8158/6/10/92

10. Probiotics
�� Use: Gut health, digestion, immunity
✅ Pros: Some strains help restore gut microbiome, reduce inflammation
⚠️ Cons: Strain-specific; not universally helpful
�� Best for: Post-antibiotic use, GI issues
�� Worst for: Immune-compromised individuals or those with healthy guts
�� Reference: NIH Fact Sheet for Consumers - Probiotics https://ods.od.nih.gov/factsheets/Probiotics-Consumer/

11. Iron (if deficient)
�� Use: Energy, cognitive function, oxygen transport
✅ Pros: Treats anemia, boosts performance if deficient
⚠️ Cons: Toxic if overused; causes constipation
�� Best for: Menstruating women, vegans, endurance athletes
�� Worst for: Men or post-menopausal women without deficiency
♀/♂: Women are significantly more likely to benefit
�� Reference: Haas & Brownlie (2001). Nutr Rev. https://pubmed.ncbi.nlm.nih.gov/11160598/

12. Melatonin
�� Use: Sleep onset, circadian alignment
✅ Pros: Effective for circadian disruption, travel, or shift work
⚠️ Cons: Not a sedative; excessive use disrupts sleep architecture
�� Best for: Older adults, jet-lagged or shift workers
�� Worst for: People with depressive tendencies or on SSRIs
♀/♂: Women may metabolize melatonin slower
�� Reference: Zisapel, N. (2018). British Journal of Pharmacology

https://pmc.ncbi.nlm.nih.gov/articles/PMC6057895/

13. Zinc
�� Use: Immune and hormone support
✅ Pros: Supports testosterone, immune resilience, antioxidant status
⚠️ Cons: Can deplete copper; avoid long-term high doses
�� Best for: Immunocompromised, older men with low testosterone
�� Worst for: People already taking zinc-rich multis or diets high in red meat
♀/♂: Men benefit hormonally; women require less
�� Reference: Haase, H., & Rink, L. (2014). Zinc signals and immune function. BioFactors, 40(1), 27–40.

https://pubmed.ncbi.nlm.nih.gov/23804522/

14. N-Acetyl Cysteine (NAC)
�� Use: Liver support, respiratory and antioxidant function
✅ Pros: Precursor to glutathione; helps detox, protects lungs
⚠️ Cons: Can interact with meds; sulfur taste/smell
�� Best for: Smokers, polluted areas, high oxidative stress
�� Worst for: Pregnant or medicated individuals without guidance
�� Reference: Mokhtari V, Afsharian P, Shahhoseini M, Kalantar SM, Moini A. https://pmc.ncbi.nlm.nih.gov/articles/PMC5241507/

15. Berberine
�� Use: Glucose regulation, insulin sensitivity
✅ Pros: Comparable to metformin in effect; supports metabolic health
⚠️ Cons: GI side effects; drug interactions
�� Best for: Pre-diabetic, PCOS, high triglycerides
�� Worst for: People on multiple prescriptions
�� Reference: Yin et al. (2008). Metabolism.

https://pubmed.ncbi.nlm.nih.gov/18442638/

16. Adaptogenic Mushrooms (Lion’s Mane, Reishi, Cordyceps)
�� Use: Cognitive resilience, immune modulation
✅ Pros: Emerging evidence for neuroprotection, fatigue reduction
⚠️ Cons: Sparse high-quality human studies; effects strain-dependent
�� Best for: Stress recovery, brain fog, immune function
�� Worst for: Expecting drug-level efficacy or taking immunosuppressants
�� Reference: Mori, K., Inatomi, S., Ouchi, K., Azumi, Y., & Tuchida, T. (2009). https://onlinelibrary.wiley.com/doi/10.1002/ptr.2634

17. Caffeine
�� Use: Energy, alertness, performance boost
✅ Pros: Enhances exercise output, mood, and focus
⚠️ Cons: Tolerance, dependence, disrupts sleep and recovery
�� Best for: Morning exercisers, endurance athletes
�� Worst for: Insomniacs, high-stress individuals
♀/♂: Women clear caffeine more slowly, especially on oral contraceptives
�� Reference: Cappelletti S, Piacentino D, Sani G, Aromatario M. Curr Neuropharmacol. 2015 https://pmc.ncbi.nlm.nih.gov/articles/PMC4462044/

18. Fiber - Specifically Psyllium Husk
�� Use: Gut health, cholesterol, satiety, glucose control
✅ Pros: Supports gut microbiome, blood sugar, and fullness, regularity
�� Best for: Adults with poor digestion, low fiber diet
�� Reference: Lambeau KV, McRorie JW Jr. 2017 Mar 2

https://pmc.ncbi.nlm.nih.gov/articles/PMC5413815/

19. Ashwagandha (Withania somnifera)
�� Use: Stress adaptation, cortisol regulation
✅ Pros: Improves HRV, sleep, strength recovery
⚠️ Cons: Can interfere with thyroid meds or autoimmune issues. Results not significantly different than placebo groups.
�� Best for: Overworked, anxious, under-recovered individuals
�� Worst for: Thyroid or autoimmune conditions without supervision
�� Reference: Smith SJ, Lopresti AL, Fairchild TJ. 2023 Nov

https://pubmed.ncbi.nlm.nih.gov/37740662/

Wankhede et al. (2015). JISSN. https://www.tandfonline.com/doi/full/10.1186/s12970-015-0104-9#abstract

20. Multivitamins (High-Quality, Targeted)
�� Use: Nutrient insurance policy
✅ Pros: May cover minor gaps in micronutrient intake
⚠️ Cons: Often underdosed, low quality, not individualized
�� Best for: Restricted diets, older adults with low food variety
�� Worst for: Over-reliance without dietary changes
♀/♂: Choose gender/age-specific formulas (iron for women, etc.)
�� Reference: Ames BN (2006). PNAS. https://www.pnas.org/doi/full/10.1073/pnas.0608757103

�� Not Worth It: Overrated Supplements

These commonly marketed supplements either lack strong evidence of benefit, are redundant, or may even pose risks. They don’t make the top 20 and generally aren’t worth your money or your hope.

1. Glucosamine + Chondroitin
�� Claim: Joint repair and cartilage protection
❌ Verdict: Multiple large studies show minimal to no benefit beyond placebo. Any mild effect is likely anecdotal or driven by industry bias.
�� Reference: Clegg et al. (2006). NEJM . https://doi.org/10.1056/NEJMoa052771

2. Branched Chain Amino Acids (BCAAs)
�� Claim: Boosts recovery and muscle growth
❌ Verdict: If you consume adequate total protein, BCAAs offer no additional benefit and are a waste of money.
�� Reference: Wolfe RR (2017). JISSN . https://doi.org/10.1186/s12970-017-0184-9

3. Testosterone Boosters (Tribulus, Fenugreek, etc.)
�� Claim: Raise testosterone naturally and build muscle
❌ Verdict: Strong placebo effect but little measurable improvement in T levels or performance in healthy men.
�� Reference: Clemesha CG, Thaker H, Samplaski MK. World J Mens Health. 2020 https://pmc.ncbi.nlm.nih.gov/articles/PMC6920068/

4. Fat Burners / Thermogenics
�� Claim: Accelerate fat loss and metabolism
❌ Verdict: At best, slightly raise energy expenditure; at worst, are stimulant-loaded and potentially dangerous.
�� Reference: Clark JE, Welch S. Nutr Health. 2021 https://pmc.ncbi.nlm.nih.gov/articles/PMC9987759/

Final Thoughts: Personalization Is the Key

The best supplement plan isn’t the one with the most bottles—it’s the one that matches your physiology, lifestyle, and goals. Testing (like blood panels for vitamin D, ferritin, CRP, lipids, etc.) can reveal where your body actually needs support.

And with your test results in hand, the most likely best course of action is to reevaluate your nutrition, your sleep, your exercise, your stress management, and your relationships. And then decide if you need a supplement to fill any gaps.

Partnering with a health professional can help you:

Interpret your labs
Avoid unnecessary, unsafe, or redundant supplements
Match your plan to your age, activity, goals, stress, and diet.

Suggested Labs

Labs to Consider for Supplement Personalization

Vitamin D — Check for deficiency or excess
Ferritin — Iron storage (especially important for women and vegans)
Lipid Panel — Cardiovascular health, Omega-3
CRP - C-Reactive Protein — Chronic inflammation marker
Testosterone / Estrogen / DHEA — Hormone balance
Magnesium RBC — Better than serum for chronic deficiency
Homocysteine & B12 — Methylation and cognitive aging support

I encourage you to learn more and be curious about topics like these. It's easy to get misled by what "experts" have to say and take it as fact. But with very few exceptions, scientists with the actual credentials and research are rarely on Instagram, YouTube, or TV. Sure, there are people like me who are the messengers and evangelists of this sort of information. However, my filter may come with biases, agendas, inaccuracies, or ignorance. As Timothy Leary, Ben Franklin, and Socrates used to say, Question Authority.

The sources used to support these rankings are easy to find. A Google search that begins with "NIH" (National Institute of Health) followed by whatever you're curious to learn about often leads you to a list of articles addressing your questions. ChatGPT can answer your questions and curiosities in more of a conversational manner but it's wise to ask it for its sources and fact check those sources. It's often right but sometimes it's dead wrong and may even give you citations that don't have anything to do with the topic you're chatting about.

Good luck! And I hope you found this interesting and made you more curious.

Vitruvian Fitness Meal Planning ChatGPT Prompt Guide

Fri, 04 Apr 2025 17:51:02 GMT

Why Busy Families Might Consider Using ChatGPT for Meal Planning

Meal planning with ChatGPT is like having a personal chef and nutritionist living in your home. For busy families juggling after-school chaos, work deadlines, and the ever-present question of “What’s for dinner?”, this tool can whip up a five-day meal plan that hits your macros, respects allergies, and still gets a thumbs-up from picky eaters. It’s fast, easy, and weirdly fun—like discovering a new recipe that both your kids and your in-laws will actually eat without complaint.

But it’s not just about survival mode. Let’s say you’ve got a new romantic interest who’s into obscure natural wines and used to Michelin-starred dining. Or maybe your cousins are flying in from Italy and you're feeling bold enough to host. Ask ChatGPT for a plan that pairs well with a Barolo and shows off your ability to pronounce cacio e pepe correctly. You can impress the foodie, accommodate the vegan, navigate the nut allergy, and still find time to watch a show with the family. Whether you need simple or sensational, ChatGPT is the sous-chef that never sleeps and always has a plan.

The key to getting anything worthwhile out of ChatGPT is mastering the prompts . What follows is a quick-start guide to help you get something truly useful, fast.

But before you poo-poo the use of AI, let me remind you: in each of the last six decades, we’ve all had to learn a new way to access information. To wit:

1960s–70s: Card catalogs and microfiche at the library
1970s–80s: Encyclopedias
1990s: America Online, CD-ROMs, and Ask Jeeves
2000s: Google and Wikipedia
2010s: YouTube and online courses
2020s: ChatGPT and large language models

Resisting this tool just because it's new is like refusing to upgrade from a rotary phone to a touch-tone (or a flip phone to a smart phone, whatever ��). Sure, you can stick with the old way—but why would you?

So, here’s a simple guide to get you started. I suggest taking it slow:

Ask it for help with one meal. Then a meal for two. Ask it to compare a Mediterranean dinner to a Whole30 dinner. Hone your prompting skills, go shopping, and let the tool work for you.

Bon appétit!

�� How to Get the Best Meal Plan (From ChatGPT or Any AI Assistant)

Want custom, no-fluff meal plans that match your goals, preferences, and schedule? Use this prompt template to get amazing results every time.

✅ Best Meal Planning Prompt Format

"Create [X] meals per day for [Y] days for [Z] people. The plan should follow a [specific diet style] and hit approximately [calorie target] per day with macros of [protein/carb/fat targets]. Include a complete shopping list of all ingredients needed to make every meal."

�� Examples:

"Create 3 meals per day for 7 days for 2 adults following a Mediterranean diet. Total calories per person should be around 2,000 per day, with 30% protein, 40% carbs, and 30% fat. Include a full shopping list."
"Give me 5 keto meals per weeknight for one person. 50g protein, under 20g carbs per meal. Keep it simple to prep. Include a shopping list organized by category."

"I want 10 high-protein, low-prep meals that a 50-year-old strength training woman could use to support fat loss. Must be gluten- and dairy-free. No eggs. Include the macros and shopping list."

Optional Details That Improve Results

�� Helpful Info You Can Include

Protein Preferences

- e.g. “No pork,” “Mostly plant-based,” “Uses whey protein”

Allergies/Aversions

- e.g. “No dairy,” “No gluten,” “I hate mushrooms”

Time to Prep

- e.g. “Under 30 minutes,” “Batch cook on Sundays”

Food Philosophy

- e.g. “Whole30,” “No seed oils,” “Organic only”

Budget

- e.g. “Keep cost low,” “Trader Joe’s ingredients preferred”

Tools/Appliances

- e.g. “I have an Instant Pot,” “Microwave only”

Macro Precision Level

- e.g. “Ballpark is fine,” or “I want precise, calculated

macros”

�� Shopping List Preferences

Ask for:

✅ By grocery store section (Produce, Proteins, Pantry, etc.)
✅ By meal (e.g., all items for Monday breakfast)
✅ Total quantities (best for batch cooking)

��Add-Ons You Can Request

"Also include..."

Prep instructions or tips for each meal
A downloadable PDF version
Daily and per-meal macro breakdowns
Ingredient swaps (vegetarian, dairy-free, low-FODMAP, etc.)
Estimated cost of groceries

Need help crafting your prompt? Just ask us at Vitruvian Fitness — we do this all the time.

Japanese Interval Walking

Fri, 28 Mar 2025 22:48:29 GMT

Until I read this study, I was firmly in the “walking is activity, not exercise” camp. Before you run me out of town, let me explain and then I’ll eat my hat.

The human body is designed to seek efficiency when it comes to living, moving, and grooving.

Let’s look at a slightly extreme example. Runners (in grossly simple terms) get faster and go farther because the musculoskeletal system becomes more efficient at moving the legs. The cardiovascular system becomes better at supplying oxygen to the muscles. And the cellular energy systems (remember mitochondria - the powerhouse of the cell?) improve how they produce energy and clear energy byproducts.

Cyclists are the same. What may have been hard at the beginning of a training phase becomes easier with focused training.

That’s efficiency.

Walking is the same. If you struggle to walk around the block, you’ll get better the more you work at it. Eventually, you’ll add distance and speed. As the walking becomes less of an effort, the benefits shrink as well.

And this is where I’m partly right but mostly wrong.

Welcome to Japanese Interval Walking Training (IWT).

This method, developed by researchers at Shinshu University in Japan, is deceptively simple and surprisingly effective. It’s particularly well-suited for busy adults, older populations, or anyone who doesn’t love traditional cardio but still wants the benefits.

Let’s break down what it is, why it works, and how you can start today.

Japanese Interval Walking Training is a structured walking program that alternates between moderate-paced and fast-paced walking , based on time intervals rather than distance or heart rate.

The basic protocol:

3 minutes of moderate walking (brisk but comfortable)
3 minutes of fast walking (as fast as you can without jogging)

Repeat this cycle 5 times for a total of 30 minutes .

That’s it.

This may sound almost too simple to be effective—but that’s exactly why the science behind it is so compelling.

What the Research Says

The roots of IWT go back to the early 2000s, when Dr. Hiroshi Nose and his team studied the effects of alternating walking speeds on health and fitness in older adults. Over a decade of research—including multiple randomized controlled trials—has shown:

VO₂ max (aerobic capacity) improved by up to 20%
Blood pressure, blood sugar, and cholesterol levels significantly reduced
Leg strength, balance, and walking speed increased
Cognitive function improved, particularly executive function in older adults

In one study, over 600 adults with an average age of 68 participated. Those who walked at a consistent moderate pace for six months saw no significant health improvements. (This is the part I was right about.)

But the interval group? They made dramatic gains in every major metric. (This is the part I was wrong about!)

It’s the classic case of intensity over duration , applied in a smart and sustainable way.

Why It Works

IWT leverages the principles of high-intensity interval training (HIIT) —short bursts of effort followed by recovery—but it does so in a low-impact, joint-friendly format. The fast walking segments raise your heart rate, engage more muscle groups, and stress your cardiovascular system enough to drive adaptation. The moderate walking provides active recovery without full rest, keeping your metabolism elevated.

It’s also self-regulating. You don’t need a heart rate monitor or fancy gear—just your own body’s sense of effort. Most people can feel the difference between walking “comfortably” and walking “as fast as possible without jogging.”

How to Start

If you can walk, you can do IWT. Here’s a simple plan:

Beginner (Week 1–2):

Start with just 3 cycles (18 minutes total)
Walk 4–5 days per week
Fast segments should feel like an RPE (Rate of Perceived Exertion) of 6–7 out of 10

Intermediate (Week 3–4):

Increase to 5 full cycles (30 minutes total)
Keep the fast walking at RPE 7–8
Focus on maintaining good posture and arm swing during fast intervals

Advanced (Week 5+):

Add challenge by walking uphill, wearing a weighted vest, or extending to 6–7 cycles
Push fast segments to RPE 8–9, approaching breathlessness
Consider tracking your performance (e.g. steps per minute or distance per fast segment) to monitor progress

Ready to Build Strength the Way that's Best for You?

Our 30-Day Trial introduces you to strength training that’s gentle, effective, and personalized—just like this walking method.

�� Let's Talk! Click here to schedule a call!

Consistency is key. Even 4 days per week of IWT has been shown to provide substantial improvements.

Tips for Success

Use a timer or app. Set a repeating timer for 3-minute intervals to stay on track without constantly checking your watch.
Wear supportive shoes. Even though it’s just walking, fast-paced walking puts more stress on your joints and muscles.
Track how you feel. Use a habit tracker to record how many intervals you complete, your effort level, and any physical or emotional changes you notice.
Invite a buddy. Interval walking is more fun with a friend—and you’ll be less likely to skip it.

A Final Word: Walking Smarter, Not Harder

Japanese Interval Walking Training is one of those rare gems in fitness: a low-barrier, evidence-based practice with broad benefits and little downside. Whether you're looking to improve your heart health, build endurance, drop body fat, or just feel more energetic, this is one of the most efficient ways to do it—especially if you don't love traditional cardio.

At Vitruvian Fitness, we’re all about helping you move better, feel stronger, and live longer—with practical tools that fit your life. IWT is a great example of that philosophy in action.

Ready to try it? Lace up, set a timer, and start walking your way to better health—3 minutes at a time.

One More Final Word: Specificity Still Rules

If you are training for a huge cycling event, or a half-marathon, or a triathlon, or something else that’s super cool like that, specificity in your training rules. Just because IWT has myriad health benefits, those benefits don’t correlate to performance improvements beyond the beginner level in any other sporty pursuit. You still have to swim, bike, and run to get better at swimming, biking, and running.

Let’s play!

Sources

https://www.researchgate.net/publication/329756931_Effects_of_interval_walking_training_compared_to_normal_walking_training_on_cognitive_function_and_arterial_function_in_older_adults_a_randomized_controlled_trial

https://www.researchgate.net/publication/364366913_Effects_of_interval-walking_training_on_blood_pressure_in_community-dwelling_Japanese_older_adults

https://www.researchgate.net/publication/379116557_Health_benefits_of_interval_walking_training

https://www.researchgate.net/publication/316235007_Interval_Walking_Training_Can_Increase_Physical_Fitness_in_Middle-Aged_and_Older_People

What Are “Non-Scale Victories” and Why Do They Matter?

Fri, 14 Mar 2025 11:00:00 GMT

Why Non-Scale Victories Matter More Than Weight Loss

For as long as I've been paying attention, I feel like I've been told, either directly or subliminally, that our weight defines our health, happiness, and worth. From magazine covers (does anyone read magazines anymore? ��) to social media, we're being exposed to a near constant barrage of images and messages that are messing with what we know to be true:

Fixating on the scale is one of the least helpful things you can do

for your well-being.

Real progress isn’t about a number on the scale. In fact, of the top 10 health related markers, weight is not on the list at all. Many of those 15 are difficult to assess without medical testing. So, how can we keep easy tabs on our health? Non-Scale Victories. That's how.

(I'll write about those top 10 another time but if you want a sneak peak, you can read Outlive by Peter Attia.)

Fitness, health, and wellness are too often reduced to a number on the scale, which is easy to measure but only a fraction of the story. It doesn’t measure your strength, endurance, energy levels, confidence, or the ability to do the things you love. At Vitruvian Fitness , we focus on non-scale victories (NSVs)—meaningful milestones that reflect real progress in your health and performance, without fixating on weight.

What Are Non-Scale Victories?

NSVs are those moments when you realize you're moving, feeling, and living better. They could be as simple as:

✅ Sleeping more soundly
✅ Walking up and down the stairs without knee pain
✅ Feeling stronger when lifting grocery bags
✅ Playing with your kids (or grandkids) without getting winded
✅ Finally mastering a push-up or pull-up

When a new client joins us, one of our first questions is: “What do you want to be able to do that you can’t do right now?” The answers guide our training plans, and the progress we celebrate isn’t about a number—it’s about real-life wins.

Some Common Fitness Goals We Hear:

Getting stronger and more athletic (whether for general fitness or a specific sport like cycling or skiing)
Reducing pain and moving more freely (especially for the back, shoulders, or knees)
Rebuilding energy and endurance after an illness or life change
Feeling more in control of health (managing stress, aging, or medical conditions like diabetes, depression, or Parkinson’s)

While some people do want to lose weight, we often find that their deeper goal is feeling healthier, happier, and more in control of their body —and that doesn’t always require a lower number on the scale.

Health, Happiness, and What Really Matters

Research on happiness shows that truly fulfilled people have:
✔ Strong relationships
✔ A sense of purpose
✔ The ability to move and do what they enjoy
✔ A healthy balance of work, rest, and play

Notice what’s missing? Weight.

The World Health Organization defines health as “a state of complete physical, mental, and social well-being—not just the absence of disease.” That’s the approach we take at Vitruvian Fitness. When you feel strong, energized, and pain-free, you have the freedom to live a happier, more meaningful life.

Non-Scale Victories to Celebrate

If the scale isn't your measure of success, what is? Here are just a few signs you're on the right track:

�� More strength, endurance, and mobility
�� Improved bloodwork and lower blood pressure
⚡ More energy throughout the day
�� Better sleep and recovery
�� Greater confidence and a positive mindset
�� A healthier relationship with food and appetite
�� Less stress, anxiety, and tension
�� A more active (and enjoyable) sex life
�� Personal records—your first pull-up, a heavier deadlift, or mastering a movement you once struggled with

At Vitruvian Fitness, we don’t measure success by the scale —we measure it by how much better your life gets.

What’s a non-scale victory you’re working toward?

Curious to learn more?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen® plus 8 completely customized strength training sessions doing the program we design based on that first session And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Tissue Prep - aka Foam Rolling

Sun, 09 Mar 2025 20:26:44 GMT

Why Do We Foam Roll?

Foam Rolling is good for you! It's like eating your broccoli for your muscles, connective tissues, and nervous system.

It helps you move better and feel better. And when you move and feel better, the hard work of working out yields greater results.

And when you get past the initial discomfort and difficulty of rolling various body parts (like IT Bands!), it really does feel good.

What follows next are many of the very cool and somewhat nerdy things going on when you foam roll mindfully, thoroughly, with intention, and curiosity.

Improving Flexibility and Movement Quality

Foam rolling, a widely used form of self-myofascial release (SMR), helps improve mobility by reducing excessive muscle tension and promoting better movement patterns. By applying pressure to the muscles and surrounding connective tissue, foam rolling enhances flexibility and range of motion, making it a valuable tool for both performance and recovery.

Foam rolling primarily addresses two common soft tissue restrictions:

Adhesions – Areas where muscle and connective tissue become less mobile due to poor hydration, overuse, or microtrauma. Rolling encourages better fluid movement and tissue elasticity.
Trigger Points – Small, hyperactive muscle knots where fibers stay contracted, limiting function. Rolling doesn’t physically break up these knots but instead signals the nervous system to relax the area.

By improving these tissue qualities, foam rolling enhances movement efficiency and joint function, reducing compensatory patterns that may lead to injury.

Enhancing Circulation and Recovery

Foam rolling promotes increased blood flow, aiding in oxygen delivery, nutrient transport, and the removal of metabolic waste products from muscle tissue. This effect can support faster recovery, reduce soreness, and maintain tissue health over time.

Improving Neuromuscular Activation

By stimulating sensory receptors in the muscles and fascia, foam rolling enhances neuromuscular control. This can improve muscle activation and coordination, leading to better performance and more efficient movement patterns.

Proprioception and Body Awareness

Foam rolling provides sensory feedback that enhances proprioception—the body's ability to sense its position and movement in space. Improved proprioception leads to better balance, stability, and movement accuracy, which are critical for both athletic performance and injury prevention.

Foam Rolling as a Warm-Up Tool

While foam rolling is often associated with recovery, it also plays a key role in pre-exercise preparation. By improving tissue elasticity, modulating neural tone, and increasing blood flow, foam rolling can help prime muscles for activity. This makes it a valuable addition to dynamic warm-up routines, reducing stiffness and enhancing readiness for training.

Preventing Injuries Through Regular Use

Using foam rolling regularly allows individuals to identify tight or overactive areas before they develop into movement dysfunctions or injuries. Sensitivity in a specific area often indicates excessive muscle tension or imbalance. Addressing these issues early can prevent them from escalating into chronic problems.

Optimizing Strength and Performance

By reducing unnecessary tension and improving force transmission efficiency, foam rolling contributes to better movement mechanics and overall performance. When muscles function optimally, athletes can generate more power with less fatigue, improving training quality and long-term results.

Supporting Posture and Musculoskeletal Health

Many people develop muscle imbalances due to prolonged sitting or repetitive movements. Foam rolling can help alleviate excess tightness in overworked areas, promoting better posture and reducing stress on the joints. This is particularly important for individuals who experience discomfort from prolonged sedentary behavior.

The Psychological and Sensory Benefits

Beyond the physical benefits, foam rolling can have a relaxing effect by stimulating the parasympathetic nervous system. As muscles release tension, many individuals experience a sense of relief and improved well-being. The combination of proprioceptive input, deep breathing, and movement awareness can make foam rolling a valuable recovery and stress-management tool.

Does Foam Rolling Change Tissue Structure?

One arguable aspect of foam rolling is that it "breaks up" adhesions in muscle tissue. Some people says it does indeed. Others say that while it does improve tissue mobility, the main effect is neurological rather than structural. Foam rolling influences the nervous system to decrease muscle tension and enhance circulation, creating an environment where connective tissue can gradually adapt and remodel over time.

Some also argue that because you're not stretching or lengthening your connective tissues, you shouldn't bother. But stretching isn't the point and we never said that's what we were trying to accomplish.

How to Maximize the Benefits of Foam Rolling

To get the most out of foam rolling, consider these evidence-based strategies:

Move Slowly – Spend at least 30-60 seconds on each muscle group, applying steady pressure.
Breathe Deeply – Deep breathing promotes relaxation and allows muscles to release tension more effectively.
Pause on Tight Spots – If you find a tender area, hold pressure there for a few seconds until discomfort diminishes.
Use Different Angles – Slightly shifting positions can target different layers of tissue and enhance the effect.
Integrate Thoughtfully – Foam rolling should be part of a structured training plan, used before workouts for activation and after workouts for recovery.

Choosing the Right Foam Rolling Tools

A basic foam roller is often sufficient, but more specialized tools—such as massage balls, percussion devices, or resistance bands—can provide targeted relief based on individual needs. The right tool depends on factors like muscle density, sensitivity, and training goals.

Conclusion: A Smart Approach to Tissue Care

Strength training and athletic performance aren’t just about lifting heavier or moving faster—they’re also about preparing the body for optimal function. Foam rolling is a simple yet effective method to improve mobility, enhance muscle readiness, and promote long-term resilience.

Many individuals report immediate improvements in movement quality and reduced discomfort when foam rolling is used correctly. However, persistent pain despite proper soft tissue work may indicate a more serious underlying issue that requires assessment by a physical therapist or healthcare professional.

Key Takeaways

Monitor movement quality and address restrictions early.
Apply slow, intentional pressure while maintaining controlled breathing.
Use foam rolling strategically as part of a comprehensive training program.
Combine foam rolling with strength and mobility work for best results.
Train smart, recover well, and maximize your potential.

References

Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self-myofascial release using a foam roller or roller massager on joint range of motion, muscle recovery, and performance: A systematic review. International Journal of Sports Physical Therapy, 10(6), 827-838.

Available at: NCBI

Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, L., Meyer, T., Kellmann, M., & Pfeiffer, M. (2019). A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in Physiology, 10, 376.

Available at: Frontiers

Behm, D. G., & Wilke, J. (2019). Do self-myofascial release devices release myofascia? Rolling mechanisms and terminology. Journal of Athletic Training, 54(9), 894-902.

Available at: NATA Journals

MacDonald, G. Z., Penney, M. D., Mullaley, M. E., Cuconato, A. L., Drake, C. D., Behm, D. G., & Button, D. C. (2013). An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. Journal of Strength and Conditioning Research, 27(3), 812-821.

Available at: PubMed

Mohr, A. R., Long, B. C., & Goad, C. L. (2014). Effect of foam rolling and static stretching on passive hip-flexion range of motion. Journal of Sport Rehabilitation, 23(4), 296-299.

Available at: PubMed

Schleip, R., & Müller, D. G. (2013). Training principles for fascial connective tissues: Scientific foundation and suggested practical applications. Journal of Bodywork and Movement Therapies, 17(1), 103-115.

Available at: ScienceDirect

Wilke, J., Vogt, L., Banzer, W., & Behm, D. G. (2018). Does self-myofascial release with a foam roller improve joint range of motion and muscular performance? A systematic review with meta-analysis. Sports Medicine, 48, 1207-1220.

Available at: SpringerLink

Curious to learn more about Vitruvian Fitness?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen® plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now or click the Get Started button to schedule a call to learn more.

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Rethinking Rest and Ice: An Alternative Approach to Pain and Inflammation

Fri, 28 Feb 2025 22:24:55 GMT

For decades, the standard advice for managing sprains, strains, and soft tissue injuries has been the well-known RICE method — Re st, Ice, Compression, and Elev ation . This simple and memorabl e acronym has been widely accepted by athletes, medical professionals, and everyday individuals as the go-to strategy for reducing swelling and pain after an injury. However, recent research suggests that while some components of RICE remain valuable, the emphasis on rest and ice may actually hinder the body’s natural healing process rather than support it.

Unless you spend countless hours reading about exercise, rehab, and performance, it might be natural to think that resting an injured body part and applying ice is a great way to recover. After all, conventional wisdom tells us that inflammation is bad, swelling is something to be avoided, and pain relief should come first. But what if we told you that your body’s natural response to injury—mild inflammation—isn’t the enemy, and that immobilization might actually do more harm than good?

Before diving in, it is essential to state that your healthcare provider's guidance should always come first. Each injury and individual is unique, and medical professionals provide personalized recommendations based on your specific situation. That said, understanding the science behind pain and inflammation management can empower you to make more informed choices in collaboration with your healthcare team.

Why Rest Isn’t Always Best

The R in RICE stands for “Rest,” but modern research is challenging the idea that complete rest is necessary—or even beneficial—for many soft tissue injuries. While protecting the injured area from further harm is crucial, prolonged rest can actually slow down recovery by limiting blood flow, reducing muscle activation, and allowing tissues to become stiff and weak. Not to mention, allowing all your other body parts to regress in their fitness.

A growing body of research supports the POLICE method (Protection, Optimal Loading, Ice, Compression, Elevation) , which modifies the traditional approach by encouraging early, controlled movement. Studies on ankle sprains, for example, have shown that patients who engage in gentle, weight-bearing activity sooner recover faster than those who immobilize the injury for extended periods.

In a randomized controlled trial published in the Journal of Orthopaedic & Sports Physical Therapy , researchers found that early mobilization significantly improved functional recovery compared to immobilization in individuals with ankle sprains. Another study in the British Journal of Sports Medicine found that early weight-bearing activity enhances collagen synthesis and tissue remodeling , crucial components of injury recovery.

For middle-aged adults who may already struggle with mobility or joint stiffness, extended periods of rest can lead to muscle atrophy, joint instability, and decreased range of motion . Instead of complete rest, modern injury management emphasizes progressive movement , guided by pain tolerance, to maintain circulation and encourage tissue healing.

The Ice Debate: Does It Help or Hurt?

For years, icing an injury was believed to be essential for reducing swelling and numbing pain. While ice certainly helps dull pain in the short term , emerging evidence suggests that it may impede the healing process by suppressing the body’s natural inflammatory response.

Inflammation often gets a bad reputation, but it’s actually an essential part of healing. When you injure a muscle or ligament, your body responds by sending white blood cells, growth factors, and other healing agents to the affected area. This process helps clear damaged cells and initiate repair . Applying ice constricts blood vessels, reducing blood flow to the area , which may delay or even prolong recovery .

A pivotal study published in The Journal of Applied Physiology found that excessive icing delayed muscle regeneration in injured tissues. Similarly, the British Journal of Sports Medicine has advocated for reducing the reliance on ice, suggesting that while it provides temporary relief, it may hinder long-term healing if overused. In fact, the PEACE & LOVE method (Protect, Elevate, Avoid Anti-inflammatories, Compress, Educate & Load, Optimism, Vascularization, and Exercise) specifically recommends avoiding unnecessary ice and anti-inflammatory drugs , as they can interfere with natural tissue repair.

This doesn’t mean you should never use ice—it can still be useful in the first 24 hours for pain relief . However, instead of icing persistently for days or weeks, a better approach is to allow your body to work through its natural repair processes while focusing on compression, elevation, and movement-based rehabilitation .

How to Take a Smarter Approach to Injury Recovery

So, if rest and ice aren’t the ultimate solutions, what should you do instead? Here’s a science-backed approach to managing soft tissue injuries effectively:

Follow Your Practitioner’s Guidance – Always listen to the advice of your doctor or physical therapist. They can provide personalized recommendations based on your specific injury and overall health.
Move When Possible – Instead of complete rest, introduce gentle movement as soon as it is safe and comfortable. This can include pain-free range-of-motion exercises, walking, or low-impact activity to keep blood flowing and prevent stiffness.
Use Ice Strategically – If pain is severe, apply ice only in the first 24 hours to dull discomfort, but don’t overdo it. Use brief 10-15 minute sessions instead of prolonged or repeated applications.
Prioritize Compression and Elevation – These remain useful strategies to manage swelling and support tissue healing without impeding the inflammatory process.
Incorporate Progressive Loading – Once the initial pain subsides, gradually reintroduce strength and mobility exercises under professional supervision. This helps rebuild tissue integrity and prevents long-term weakness.
Stay Optimistic and Engaged – The mind-body connection plays a powerful role in recovery. Studies have shown that patients with a positive attitude and active approach recover faster than those who adopt a fear-based, avoidant mindset.

Final Thoughts

The way we think about rest and ice in injury management is evolving, and it’s important to keep up with the latest research. While RICE was once the gold standard, newer evidence-based strategies like POLICE and PEACE & LOVE emphasize movement, optimal loading, and respecting the body's natural healing processes .

For most of us, embracing a more proactive approach to injury recovery can mean less downtime, fewer chronic issues, and a faster return to daily activities . Of course, always consult with your healthcare provider before making changes to your injury recovery plan.

By shifting our focus away from excessive rest and ice and toward active, thoughtful rehabilitation , we empower ourselves to heal smarter—not just faster. The key takeaway? Movement is medicine, and your body is designed to heal—let it do its job.

Nothing in this article is intended to diagnose, prescribe, or treat any condition. Always consult your physical therapist, chiropractor, or doctor for specific advice for your specific condition.

References:

Comparison of PRICE and POLICE Treatment Protocols : This randomized controlled trial found that the POLICE protocol (Protection, Optimal Loading, Ice, Compression, Elevation) led to more effective and faster recovery in patients with ankle sprains compared to the traditional PRICE protocol (Protection, Rest, Ice, Compression, Elevation).
PubMed Central

Introduction of the PEACE & LOVE Protocol : Published in the British Journal of Sports Medicine , this article introduces the PEACE & LOVE approach, emphasizing the importance of patient education and addressing psychosocial factors to enhance recovery from soft tissue injuries.
British Journal of Sports Medicine

POLICE Principle Overview : This resource from Physiopedia provides an overview of the POLICE principle, highlighting the shift from rest to optimal loading in acute soft tissue injury management.
Physiopedia

PEACE & LOVE Principle Details : Also from Physiopedia, this article details the PEACE & LOVE principles, covering the full range of soft tissue injury management from immediate care to subsequent rehabilitation.
Physiopedia

Historical Perspective on RICE : The Wikipedia entry on RICE (medicine) provides a historical overview of the RICE protocol and discusses its evolution over time.
Wikipedia

When the Mechanics are Right, the Weight Feels Light

tom@vmfit.com (Tom Wigginton) — Thu, 20 Feb 2025 19:38:29 GMT

What having a bunch of friends helping you move has in common with functional training.

Introduction: The Moving Day Revelation

Moving day. A couch, a staircase, and a group of friends. You brace yourself for what seems like an impossible task—until you all lift together. Suddenly, the couch glides effortlessly up the stairs. Magic? No, you just invited the right friends– and they all contributed equally– to help with the task.

The same principle applies in the gym. When your body is well-organized, even heavy loads feel manageable, and complex movements become second nature. Strength isn’t just about brute force—it’s about moving efficiently, with every part of your body contributing to the task.

Growing up, we used the term coordinated . At the time, I just thought that meant someone who looked goofy when they moved (and subsequently got picked last on the playground) versus someone who looked athletic and graceful (and always got picked first).

Movement organization seems like a better term to me now. Not only because it allows me to leave the stigma of being uncoordinated behind (I was that kid - true story) but also because becoming organized is an easier term and process to swallow.

But first, a quick shoutout to one of my mentors. If you read the things I write regularly, you’ll notice I refer to Gray Cook from the FMS often. His ability to translate movement science into practical, relatable coaching is exactly why his work inspired this article. Movement organization is his term.

The Problem: When Mechanics Are Off, the Load Feels Rough

Ever tried lifting a fridge by yourself? Or carrying a sofa with a friend who refuses to "pivot" correctly?

The struggle isn’t just the weight—it’s poor mechanics making an already tough job even tougher.

When lifting, running, or moving in everyday life, inefficiency comes from:

Over-reliance on small muscle groups instead of using the whole body.
Poor alignment and posture , creating unnecessary tension and energy leaks.
Lack of orgainization between muscle groups , making movement feel disjointed.
Poor breathing mechanics - more than just air, your breath is 100% part of the system.

Think of your body like a tug-of-war team. If everyone pulls in sync, it’s powerful and efficient. But if half the team slacks off while the other half fights the opponent, it’s a losing battle. The same applies to movement—when one part of the body doesn’t contribute, the rest works harder than necessary.

The Solution: Organizing the Body for Efficient Movement

Lifting feels light when everything is pulling its weight —literally. Here’s how to make that happen:

Joint Stacking & Packing – Keeping joints properly stacked (spine in its naturally neutral alignment, hips over knees, knees over ankles) and packed (arms anchored to shoulders, shoulders anchored to core and legs anchored to hips, hips anchored to core) ensures efficient force transfer. Misalignment equals wasted energy.
Engaging the Core – A strong, engaged core acts like a power hub, stabilizing movement and preventing energy leaks. Learn this phrase, Proximal Stability for Distal Mobility. This is just a cool way to say, brace your core and do something useful or athletic with your arms and legs.
Full-Body Integration – The best movers use everything they’ve got. Instead of isolating muscles, functional training develops movement patterns where all parts contribute.

This is why we start with simple movements, light loads, and lots of repetitions. Remove the roadblocks, reduce the friction and start with an abundance of easy wins to use as learning opportunities. Build on each successive win.

If you practice the wrong notes, you learn the wrong song. If the body doesn’t move well under light stress, adding weight only magnifies inefficiencies.

Real-World Application: Moving Like an Athlete

Instead of training muscles in isolation, functional training focuses on movement patterns. Athletes don’t just need strong legs—they need legs that work with their core, arms, and spine in an organized way.

That’s why exercises like:

Deadlifts (hip hinge and force transfer)
Turkish Get-Ups (stability and organization)
Farmer’s Carries (core bracing and grip strength)

…help real-life movement feel easier. When trained well, these patterns transfer seamlessly to everything from lifting groceries to hoisting a suitcase into an overhead bin.

The Science: How Movement Efficiency Makes Weight Feel Lighter

Strength isn’t just about big muscles—it’s about how well your nervous system recruits and controls those muscles.

Think of your muscles like an orchestra: the bigger the ensemble, the more powerful the performance. But if the musicians aren’t NSYNC, it’s just noise. Imagine the oboe player conspiring with the percussion section to dance instead of play the parts the sheet music calls for.

When we train for neuromuscular efficiency , we improve:

Intermuscular Organization – How well muscles work together to execute movement.
Rate of Force Development – How quickly the body generates power (key in explosive movements).
Motor Unit Recruitment – Getting more muscle fibers involved so no one structure bears the brunt alone.

This is why good movement mechanics reduce perceived exertion. When the body is working in sync, no single muscle or joint is overburdened. The weight doesn’t change, but it feels lighter because the body is working smarter, not harder.

Practical Applications: Making Heavy Feel Easy

So, how do we apply this to training (and life)?

1. Train Movement Patterns, Not Just Muscles

Instead of isolating muscles with single-joint exercises, prioritize compound movements:

Squats & Hinges (Deadlifts, KB Swings, Couch Relocations)
Presses & Pulls (Push-ups, Rows, Overhead Compartmentalizing)
Carries (Farmer’s Walks, Suitcase Carries, Squirming Baby Carries)

2. Use Drills to Reinforce Better Mechanics

Original Strength Resets (Breathing, Rolling, Rocking, Crawling) – These "reboot" the body’s natural movement patterns, enhancing organization.
Tempo & Paused Reps – Slowing down lifts forces better control, preventing sloppy mechanics.

3. Test & Refine Positioning

Record yourself lifting—video doesn’t lie. (Mirrors are far less useful than video.)
Work with a coach to correct inefficiencies. (I know some GREAT coaches.)
Small tweaks ( breathing , foot stance, grip, bracing) can drastically change how a lift feels.

Conclusion: Train Smart, Move Well, Lift Heavy

When the mechanics are right, the weight feels light—whether you’re hoisting a barbell or a couch. The key to effortless movement isn’t brute strength but smart, organized effort .

So, the next time you struggle under a load, ask yourself: Am I using all my friends and organizing them efficiently for the task? Fix your form, stack and pack your joints, engage your core—and suddenly, that heavy lift won’t feel so heavy after all.

Now go train like you're moving a couch—with efficiency, teamwork, and better mechanics.

“Pressing Reset” at Vitruvian Fitness®

Wed, 12 Feb 2025 20:43:52 GMT

Reboot Your Movement: The Power of Pressing Reset

Our tagline is Move better. Get stronger. Feel Great. That's what we do. In that order.

So when it comes to getting stronger, the most visible aspect of strength training is weight-lifting. The concept of progressive overload — increasing intensity, volume, loads, and other variables— is what makes you stronger.

However, lasting progress starts with moving well first . High-quality movement leads to high-quality results.

That’s why we incorporate two separate but complementary systems into our programming: The Functional Movement Screen (FMS) and Original Strength’s "Pressing Reset" into our programs.

The gist of the FMS is to identify what we do well, what we don’t do well, remove or improve the not-so-good, and add more of the oh-so-great. We include the FMS in every new client’s onboarding session and every program is designed only after we establish a baseline movement capacity.

The FMS tells us what needs improvement. OS Resets are one of the ways we achieve those improvements.

In this post, let's dig deep-ish into Pressing Reset as a foundational tool for better movement.

What is "Pressing Reset?”

Pressing Reset is a system developed by Tim Anderson from Original Strength that ”reboots” your body's natural movement patterns—the ones we developed as babies—to restore reflexive strength, coordination, and mobility . These simple, yet powerful movements (like diaphragmatic breathing, head nods, rolling, rocking, and crawling) help improve the function of your neuromuscular system, allowing you to move with less effort.

Movement is a continuous loop of sensory input, processing, and action. Your body senses the world around you (through vision, touch, balance, and proprioception), your brain interprets this information and sends signals to your muscles, and you move. Each movement creates new sensory feedback, helping your brain refine and improve coordination over time.

At its most fundamental level, the way we move is controlled by our nervous system. When it functions optimally, we move smoothly and with little effort. When it doesn’t, we struggle with stiffness (neural inhibition), poor coordination (inefficient movement organization), and pain (pain).

Let’s break it down.

Stimulating The Vestibular System

The vestibular system , located in the inner ear, is responsible for detecting motion, balance, and spatial orientation. It has direct connections to the central nervous system (CNS) , influencing how we perceive movement and how our body maintains posture and stability. Purposeful movement—especially head and body repositioning—can sharpen this system, improving coordination, posture, and balance.

When we Press Reset, we influence the vestibular system by performing controlled movements that change head position and spatial orientation. These movements provide sensory input to the semicircular canals and otolith organs in the inner ear, which detect rotational and linear acceleration. This information is then relayed to the brainstem and cerebellum, which integrate it with visual and proprioceptive feedback to enhance balance, coordination, and movement efficiency . As a result, movements become better organized and posture improves which lead to better exercise outcomes.

The Role of the Vagus Nerve and the Autonomic Nervous System

In addition to influencing the vestibular system, Pressing Reset can also influence the autonomic nervous system (ANS) via the vagus nerve. The vagus nerve is the longest cranial nerve in the body, extending from the brainstem down to the abdomen and is a key regulator of the parasympathetic nervous system. It helps control involuntary bodily functions such as heart rate, digestion, and respiratory rate, playing a crucial role in promoting recovery, relaxation, and homeostasis by counterbalancing the stress-driven sympathetic nervous system.

Essentially, it regulates the balance between rest and digest and fight or flight.

Movements like diaphragmatic breathing, rocking, and rolling stimulate the vagus nerve, helping to calm the nervous system, reduce inflammation, and speed up tissue healing.(1)

Stimulating the vagus nerve through resets has the additional benefit of speeding up recovery from injuries, reducing inflammation, improving neuroplasticity, and other cool neuromuscular adaptions.(2)(3)

How We Use It at Vitruvian Fitness

At Vitruvian Fitness, resets are a key part of our training philosophy. Here’s how we integrate them:

Movement Prep Before Training: Resets help prepare the body for movement, reinforcing good posture and control. Done with intention, resets help prepare you for your workout so you move more easily and efficiently overall.
During Rest Intervals: Resets are great to use as active recovery between big lifts that require extended rest intervals. We can also use resets to "course-correct" when form breaks down, improving movement quality in real time.
For Recovery & Longevity: Performing resets at home between workouts can accelerate recovery and improve daily function.

The Resets: Simple and Powerful

They are so simple, even a baby can do them! Actually, that’s who we learned them from.

Breathing – Lips closed, tongue pressed to the roof of the mouth, inhale and exhale through the nose. Practice this method of breathing throughout all the resets.
Head Nods and Turns – Lead with your eyes, then your head, while breathing properly.
Rolling – Move your body in various directions while maintaining controlled breathing.
Rocking – From a hands-and-knees position, shift back toward your heels and return.
Connecting the X – Engage cross-body movement patterns like:
Cross Crawls – Alternating opposite hand-to-knee taps.
Crawling – Move across the floor with contralateral limb coordination (like a baby).
Marching and Skipping – Add cross-crawls for enhanced coordination.

The Golden Rules of Resets:

Always breathe correctly.
Never move into pain or discomfort.
Follow rules #1 and #2—no exceptions!

Watch a demonstration of each of the resets on our YouTube Channel.

Why You Should "Press Reset" at Home

Doing these resets for just a few minutes a day can have a massive impact on how you move and feel . Daily resets lead to:

Better posture and balance
Less stiffness and pain
More energy and vigor
Improved performance in workouts (and life!)

Your Challenge: 5 Minutes a Day

We challenge you to spend just 5 minutes a day on resets—before workouts, in the morning, or anytime you need to shake off the cobwebs and feel your best. It doesn’t need to be complicated—just a few deep breaths, some rocking, and a couple of head nods can make a difference.

Not sure where to start? Ask one of our coaches, and we’ll help you create a simple reset routine just for you!

Footnotes

Pavlov VA, Tracey KJ. The vagus nerve and the inflammatory reflex--linking immunity and metabolism. Nat Rev Endocrinol. 2012 Dec;8(12):743-54. doi: 10.1038/nrendo.2012.189. PMID: 23169440; PMCID: PMC4082307.
Darrow MJ, Torres M, Sosa MJ, Danaphongse TT, Haider Z, Rennaker RL, Kilgard MP, Hays SA. Vagus Nerve Stimulation Paired With Rehabilitative Training Enhances Motor Recovery After Bilateral Spinal Cord Injury to Cervical Forelimb Motor Pools. Neurorehabil Neural Repair. 2020 Mar;34(3):200-209. doi: 10.1177/1545968319895480. Epub 2020 Jan 22. PMID: 31969052; PMCID: PMC7080607.
Hays SA, Ruiz A, Bethea T, Khodaparast N, Carmel JB, Rennaker RL 2nd, Kilgard MP. Vagus nerve stimulation during rehabilitative training enhances recovery of forelimb function after ischemic stroke in aged rats. Neurobiol Aging. 2016 Jul;43:111-8. doi: 10.1016/j.neurobiolaging.2016.03.030. Epub 2016 Apr 7. PMID: 27255820; PMCID: PMC5206764.

How to Achieve the Perfect Push Up

Thu, 02 Jan 2025 16:40:42 GMT

The Vitruvian Fitness Method to learn the Perfect Push Up

The Perfect Push Up is an expression of strength that demonstrates serious determination and movement organization. Plus it comes with, in my opinion, more self-satisfaction than any other exercise after the Perfect Pull Up.

Part 1 - The Set Up

The position of the arms and shoulders is most important. Begin by lying face down on the floor and imagine looking down at yourself from directly above. You are going to make the shape of an arrow with your body.

Place your chin at the imaginary point of the arrow with your upper-arms positioned at 45º to your torso and your hands directly below your elbows. If correctly positioned, your forearm will be pointed straight down or perpendicular to the floor.

Looking down at yourself, you should look like a straight arrow with your arms flared out 45º. The reason for this is because when your arms/shoulders are in the 45º position, the joints and muscles are at their medium-est positions which, in simple terms, means they are positioned optimally to recruit all the muscles to help with the pushing up. It’s also healthier for your shoulders since you’re not rubbing up against any end ranges of motion.

Next, drop your heels back and try to tuck your toes under your feet so your weight is resting on the balls of your feet. If your toes don’t bend that far, it’s ok but you’ll want to wear shoes. Whether your toes bend that much or not, you’ll still want to drop your heels as far back as you can.

When you drop your heels, you’ll feel how your quads engage which is part of organizing your core to be as stiff as possible for the upcoming movements.

After all, a Push Up is just a great plank with elbows that flex and extend. So, a solid plank is the precursor to the Perfect Push Up.

Part 2 - Getting Stronger

Push Ups are hard and take strength and good posture. Keep reminding yourself why you’re doing these - because people who can do great push ups have a lot to be proud of.

In this part, we’re going to focus on the “down” phase of the Push Up. This is also known as the eccentric phase. It’s pronounced EE-sen-trick. (Not ECK-sen-trick like your goofy uncle.)

It doesn’t sound intuitive at all but you can actually build strength faster by focusing on a very slow descent from the top of your ever-improving plank to the floor.

So, get into the arrow position as described above and then get up into a high plank position by any means necessary. It literally doesn’t matter how good or bad it looks - just get to the top. Make sure your feet and hands don’t move out of their positions though. This is important.

While maintaining your perfect plank – head, neck, core, hips, quads, feet all as stiff as a board – slowly lower yourself to the floor counting 5 Mississippi OUT LOUD along the way. When you reach the floor, take a breath and recommit to doing another 1. Repeat. Do this for a total of five 5-Mississippi Top-Down Push Ups.

This all takes about 1 whole minute with 3-5 second rests in between each repetition. You’ve got 1 minute, don’t you?

NOTE: You may not do these from your knees. They can only be done from your toes. Are they hard? Yes they are. You got this.

NOTE 2: If you can’t time the descent to last 5 whole Mississippi’s, that’s OK. You’re still going to count out loud. If you get to the floor at 3 Mississippi, that’s fine. You’ve got 2 more Mississippi’s of strength to build. And these are hard enough that you might not be able to hold any Mississippi’s on your 5th rep. That’s OK! You know exactly where you are and what you’ve got left to gain. Start there and work on getting stronger.

Once you’ve done five 5-Mississippi Top Down Push Ups, you’ve accomplished something terrific.

Part 3- Repetitions

The reason we never do Push Ups from our knees is because the difference between our knees and our toes is about 20 inches of body-length and that’s actually a huge jump in difficulty. Imagine if you were doing biceps curls with a 5 pound weight and then suddenly you had to do them with 25 pounds. (It’s not actually the same thing but the difference feels equally abrupt.)

So, instead of doing Push Ups from the knees, we do them on an incline that we can gradually decrease which makes the Push Ups from our toes do-able and we can get in a lot of repetition.

If you have stairs in your home, this will be super easy. In a gym, you can use a barbell in a squat rack, a smith machine, or anything you can get your hands on and gradually get lower.

We’re going to use a “rep range” of 8-12 reps. This is important because this is how you’ll know when it’s time to increase the challenge.

Your set up is the same as before - upper arms at 45º to your torso with your forearms pointing straight down and your heels dropped back. However, instead of your hands being on the floor, they're on the 5th or 6th stair up from the bottom.

In this position, do as many push ups as you can stopping at 12 if you get there. If you couldn’t get to 8 reps, reposition your hands on the next stair up. If you did get to 12, reposition your hands on the next stair down.

You’re seeking the stair where you can do at least 8 Push Ups but not 12. Can’t do 8? Make it easier. You can do 12, make it harder. Once you find that stair, keep working until you can do 12 Push Ups. That’s when you drop down a stair.

Every time you get to 12, you drop a stair until you’re doing Push Ups with your hands on the floor.

But what if you can do 12 Push Ups from one stair but you can only do 6 from the next one down? That’s OK! Do all the Perfect Push Ups you can do on the lower stair and then move back up one to finish the set.

When the day comes that you can do 12 Push Ups from your toes and your hands on the floor, you’ve accomplished something so awesome. Congratulations!

Be dedicated to the process and be kind to yourself. You got this.

Curious to learn more?

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Cardio vs. Strength Training

tom@vmfit.com (Tom Wigginton) — Thu, 20 Jun 2024 13:31:25 GMT

What's the right balance?

Second , an observation. Some people love doing cardio and hate lifting weights. Other people love to lift weights and hate doing cardio. And some people appreciate and do both. If you're in either of the first two categories, we're going to invite you to rethink your approach.

Let's start with an outline of a generic exercise recommendation for adults who want to be active, strong enough, generally fit, and benefitting from all the purported benefits of exercising.

Do 2-3 days of strength training every week.
Do 3-5 days of cardiovascular training every week.
Play games or do fun active things 2-3 days every week.
Relax 1-2 days every week.

If you do the bare minimum, that's about 8 days of activity. It you do the maximum, that's 13 days. Sound good? :-)

(Note: the term "days" does not imply that you should be lifting weights or doing cardio for 24 hours in a row. Come on now. Don't be silly.)

What's missing from this generic recommendation is a lot of specifics. Obviously.

Start with who you are and why this is important. Follow with what. Decide how.

Here are some different types of exercisers – avatars, archetypes, or personas, if you will.

The Endurance Athlete

If you identify as or aspire to be an "endurance" athlete, you're going to doing more cardio than anything else. Running, biking, swimming, and hiking/rucking sounds most fun to you and hitting the minimum cardio guidelines is easy. Complement those activities with 2 full-body strength sessions per week. And do some yoga or nothing another day that week and you're good. ( MAMILs fall into this category.)

The Muscle Mechanic

If you love to lift heavy, that's cool. Lift weights 3 times a week complemented with three days of cardio. And do some yoga or nothing another day that week and you're good.

The SportsBall Gamer

Are you a sporty type who likes playing football, soccer, hockey, volleyball, tennis, golf, pickle ball, rock climbing, fly fishing, kayaking, birdwatching, . . .? Do that! And then you might also lift weights twice a week and do some complementary cardio once or twice a week. Complementary cardio implies you'll do the opposite type of activity that you do while playing your game. For example, if you play soccer, you may benefit from high intensity intervals. If you play hockey, you may benefit from long slow distance training.

The Seasonal Recreationalist

You ski or ride in the winter. You mountain bike, hike and camp in the summer. You do the Bolder Boulder every Memorial Day and the Turkey Trot on Thanksgiving. You go to Red Rocks for concerts. You ride your cruiser bike to the brew pubs. Welcome to Colorado. For you? Two lifts, three cardios, two tylenol. Call me in the morning.

The Beginner

If you're new to moving, exercising, playing and haven't picked a favorite - no worries! Experiment, mix it up, do a little of everything, and enjoy the process. Eventually, you'll discover your favorite way to move and groove. For you? Two lifts, three cardios, one yoga, one hike/bike/ski/pickle/frisbee.

Finding Your Balance

Who even are you? Contemplate why exercising is important to you and then seek direction. Pick what you want to do. Decide how to do it. Figure out when, for how long, and how intensely. Acknowledge your propensity to repeat your favorite way of working out and resist the urge to do what you always do.

The Short Answer - Cardio vs. Strength Training

Do them both. Split them up depending on why you're exercising, what you're exercising for, what "season" you're in (literally or figuratively), and what you enjoy the most.

Some Final Words

If you're new to exercising or just coming back from a period of time when life distracted you (it happens!), this might seem overwhelming. Exercising every day may sound like it's a lot. If this is your situation, just start by doing something.

The fact is, going from nothing to the minimum will require a significant change in your priorities. Call it a disruption, a paradigm shift, a makeover, reinventing yourself, whatever. The good news is that your future self will be grateful (that's a money-back guarantee).

So, get started. Do a little, then a little more.

And if you don't know how or where to start, ask for help! That's what we do at Vitruvian Fitness®.

Curious to learn more?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen® plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Heart Rate Variability

Thu, 18 Apr 2024 20:14:10 GMT

Heart Rate Variability – What it is and why you might be interested in it.

According to experts, the key to a longer, healthier, and happier life comes down to these 5 things.

I call them The 5 Things .

A healthy diet.
Abundant cardiovascular and resistance exercising.
Sleep and restorative downtime.
Stress management and mental health.
Community.

The famous Coach Ted Lasso, when challenged to explain the offsides penalty in soccer (or football, depending on where you watch the game), dodged the question by saying it’s kind of hard to define but you know it when you see it.

Knowing if you’re getting the 5 Things right more often than wrong might not be as easy to recognize as an offsides violation.

Until now. That’s where understanding and measuring Heart Rate Variability may interest you.

What It Is – What It Measures – What it Means

Heart Rate Variability (HRV) measures the variation in the time intervals between successive heartbeats, reflecting the beat-to-beat changes controlled by the autonomic nervous system. It’s an indicator of the body's ability to adapt to various stimuli, stressors, and activities. Things influencing HRV include diet, physical activity, sleep, and stress levels.

Not coincidentally, that’s 4 of The 5 Things.

Higher HRV typically correlates with better health and fitness, while lower HRV may indicate increased stress or potential health issues. HRV serves as an indicator of autonomic nervous system function, offering insights into the balance between sympathetic (fight or flight) and parasympathetic (rest and digest) activity. A higher HRV suggests a dominance of parasympathetic activity – a good thing – promoting relaxation and recovery, while a lower HRV may signify sympathetic dominance, indicating heightened stress or fatigue.

Understanding HRV enables individuals to make informed lifestyle choices to optimize well-being, manage stress, improve recovery, and enhance overall health and performance. It is objective feedback about how well you’re balancing the 5 Things .

Among all the ways we might describe people, two of those ways might be 1) people who geek out on technology and data and 2) people who definitely do not.

HRV Monitoring Devices May Appeal to Both Types of People

I became aware of HRV monitoring around 2012 from Joel Jamieson - a strength and conditioning coach who recognized the utility of tracking trends in HRV to maximize training efficiency. One of his companies is called Morpheus Training Systems .

Since then, several companies have developed convenient wearable tech devices that measure HRV and other vital signs and then provide guidance on how to improve them.

I have been wearing a Whoop wrist strap for about 2 years now. I have friends who wear the Oura Ring and others who use FitBit , Apple Watches , and Garmin Watches . With some variations between them, each monitors your HRV and gives you actionable insights about what to do about it.

Here are some examples of how HRV monitoring devices can help you.

Sleep tracking. Every morning you get a sleep score that tells you about the quantity and quality of your sleep. If it needs improvement, the devices have advice how to improve.
Recovery score. If you’ve been hanging out with me for long, you’ve probably heard me say, “Work without rest is a wasted effort.” You need to recover between workouts because the magic happens on the rest intervals. If you’re not recovered, you don’t need to add more exercise stress to your body. When your device says you’re not recovered, heed!
Strain Guide. Based on your HRV, Sleep and Recovery scores, these devices will give you advice about how hard you should train that day - if at all.
Health Markers. While tracking HRV, these devices also collect respiratory rate, blood oxygen saturation, and resting heart rate data. If any are outside of normal, you get advice about how to improve them. These data are often your first signs that you're coming down with a bug.
Trends. Like a lot of information, there is often more value in seeing trends in the information than individual scores or values on any given day.

The Point

Ideally, all of us would benefit having the intuition and self-awareness to recognize how we’re doing without relying on tech. But the truth is, external feedback is often the only way we see ourselves. Whether it’s a mirror, friend, mate, teacher, therapist, coach, or a tech device – objective observations of ourselves is how we see ourselves.

HRV isn’t a technological solution to a lifestyle question, though. Your heart has always beat with some measure of variability and how much so is an indication of how you’re doing. The fact that we can measure that variability with inexpensive wearable devices is a modern technological development – and a really cool one at that (in my opinion).

If you can do this on your own, that’s extra-ordinary. But if you can use one of these feedback tools to help you develop your intuition and self-awareness, then why not? Use them. Learn how. Graduate. Share your new skills.

If you would like to experiment with Whoop, you can use my super special link . You’ll get a free Whoop device and your first month of tracking for free. Full disclosure: I’ll get a month for free, too.

And don't forget the 5th Thing and hug your friends.

Resources:

Joel Jamieson – 8 Weeks Out

An Overview of Heart Rate Variability Metrics and Norms - Fred Shaffer and J. P. Ginsberg

Outlive – The Science and Art of Longevity – Peter Attia, MD

Blue Zones

Curious to learn more?

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

The Functional Movement Screen

Sun, 07 Apr 2024 06:13:01 GMT

New-Client Onboarding

As part of our new-client onboarding experience, we take a detailed history of your health, catalog any injuries from the past or present, discuss a variety of other exercise-readiness issues and perform a qualitative movement screen called the FMS. All this to make sure we understand what makes you unique and special – so your workouts are not too easy and not too hard from the get-go. It’s the Goldilocks of exercise programming – just right.

It's starts with a story about a car.

Picture your car parked in the garage. In this scenario, you work from home. And because you work from home, you don’t know that the front-end of your car is out of alignment. If your car is just parked in the garage and you never drive it, it doesn’t actually matter that the wheels are out of alignment. Right?

Now let’s say you do use the car but only for occasional short trips to the 7-11 a couple blocks away to buy beer and cigarettes. In this case, it probably still doesn’t matter much.

But now let’s imagine you get a sweet new job that means you commute on the highway 15 miles each direction every day. Well now the fact that your front-end is out of alignment matters quite a lot. Now you’re driving at highway speeds, 30 miles per day, 5 days per week.

After a couple weeks of ignoring the problem, the consequences of the misalignment become evident. At first, it’s uneven tire wear. And then the shock absorbers and steering parts quit handling like they used to. And then other stuff breaks and then it’s this, and then it’s that. The repair bills get more expensive the longer you ignore the situation and all this could have been easy and inexpensive to repair had you just fixed the alignment to begin with.

It's not actually a story about a car.

Now let’s imagine that the sweet new job is a metaphor for a new exercise program and that car is a metaphor for your body. Before you start doing a lot of new exercises, we recommend checking out how well your body and all its moving parts move.

The Functional Movement Screen

Introducing: The Functional Movement Screen , aka the FMS: a quick and simple way to evaluate how well your moving parts move.

The Functional Movement Screen is a screening tool designed to assess movement patterns in individuals. It consists of a series of seven fundamental movement patterns that are evaluated through specific tests. These movement patterns include squatting, lunging, reaching, bending, and others. The purpose of the FMS is to identify movement dysfunctions, asymmetries, or limitations that may predispose individuals to injury or affect their performance.

The FMS has its origins with the partnership of two physical therapists – Gray Cook (of "Cook Hip Lift" fame) and Lee Burton. While working with young athletes, they observed signs of movement dysfunction that frequently resulted in injuries. The pair created a system that helped identify inefficiencies in movement and a process to correct those inefficiencies before they lead to injuries. Since the mid 1990s, they’ve refined the system and taught it to thousands of health and fitness professionals around the world. We began using the FMS in 2010 when we opened Vitruvian Fitness.

At our new-client onboarding sessions, the FMS is just the beginning of the process. Using the data we collect during the screen, we implement a variety of strategies to help our clients move better, more efficiently, and more safely. And all this leads to stronger, more powerful, more athletic. healthier, and injury resistant members.

To paraphrase Gray Cook, “let’s play to our strengths, work on our weaknesses,” and move forward together to reach even greater heights.

Curious to learn more?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen® plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

The Secret Sauce of Functional Training

tom@vmfit.com (Tom Wigginton) — Sat, 23 Mar 2024 14:32:30 GMT

What makes functional training functional?

The How and The Why behind our Functional Training Design.

Let's start with our definition of functional training. Functional training is an ongoing exercise program (not just a single workout) with the purpose of improving the way you move everyday and live your life. It's equally useful for someone seeking to improve activities of daily living, as much as for someone trying to get better at their recreational activities, or for someone trying to reach the podium in a sporty competitive activity.

Layers of the onion.

At the most basic level, human movement can be placed in 3 movement categories: locomotion, manipulation, and striking.

Locomotion is moving yourself from one place to another - walking, running, riding, climbing, etc.
Manipulation refers to moving objects - pushing, pulling, lifting, and carrying things.
Striking is applying movement to objects to make things happen. In sporty activities think swinging rackets and clubs or kicking soccer balls. Around the house, think swinging hammers, chopping wood, or shoveling snow. Striking can also refer to punching and kicking in a combative sense.

The focus of the training is always on functional movement. So, our exercises are selected with the intent to move in patterns, not parts . Lifting and carrying objects, running across the street, or shoveling for example, all require an organized effort from multiple joints and muscle groups plus several other body systems such as the nervous, skeletal, endocrine, respiratory, and circulatory systems.

Exercise Categories.

The next layer of the onion is how we categorize specific exercises. And while each of these categories often focus on one joint, none of them ever act in isolation in functional training.

Categories:

Knee Dominant - knee bending is the predominant action
Hip Dominant - hip hinging is the predominant action
Pushing - arms pushing objects away from the body
Pulling - arms pulling things toward the body
Rotating - this is twisting and twist-resisting

To illustrate the point that nothing exists in isolation, an exercise that is knee dominant (like a goblet squat) always recruits your core, your shoulders, your grip, your breath, your senses, your hormones, your blood, your bones, and all the muscles above and below the knees. But the big knee-bendy thing going on is how we categorize the movement.

Here's the secret combination.

Putting it all together, every workout in every training phase at Vitruvian Fitness will have the following types of exercises:

1 Knee Dominant (e.g. squat or lunge)
1 Hip Dominant (e.g. glute bridge or deadlift)
1 Horizontal or Vertical Push (equal amounts over a period of time) (e.g. push up or overhead press)
2 Horizontal or Vertical Pulls (usually one of each) (e.g. row or pull down)
1 Rotation or Anti-Rotation (e.g. cable twist or Paloff press)

And because work without rest is a wasted effort , we rest between exercises. But we don't have all day, so we rest actively. That means we do a non-competing exercise while resting the parts that just did their work. For example, after doing a knee dominant exercise, we follow it with a push followed by a pull and so on, which lets the legs rest up for their subsequent efforts. By the time we've done a round of five or six exercises, each of the muscle groups get plenty of rest by the time it's their turn to go again.

Obviously there's a little more to it than that but once you've selected the different exercises, what's left to determine is complexity, volume, load, tempo, intensity, duration, and supplemental movement development. Easy right?

Here's an article about the different types of training phases and what each seeks to accomplish. And here's an article about balancing strength training and cardio throughout a typical week.

Why.

As you start to put all this together, you may begin to realize why life just seems easier and more fun. The hills don't seem so steep and high. The babies we're raising don't seem to be getting heavier even though we see them getting bigger. The fatigue after a weekend of yard work feels like a reward, not a punishment. After a vigorous game of sportsball , you feel like you could go again tomorrow. You look forward to the praise you receive at your annual check-ups. You look forward to new adventures.

Those are the benefits of functional training.

Curious to learn more?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen® plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Interesting Books We've Read

Fri, 08 Mar 2024 22:43:48 GMT

What Are We Reading?

Continuous Learning, Education, and Innovation are among our core values here at Vitruvian Fitness®. Reading good books helps us grow as people and trainers which we hope makes our value and appeal to you even better.

Here is a short list of some books that we think you will enjoy, too. They are organized loosely by genre and if links are provided, they are to the authors' websites unless otherwise noted.

Personal Development and Exploration

Atomic Habits – James Clear

This is a transformative guide to building small, incremental habits that lead to remarkable results, offering practical strategies grounded in psychology and neuroscience. Clear's insightful book empowers readers to harness the power of habit formation, make meaningful changes, and achieve lasting personal and professional growth by focusing on consistent, incremental improvements and leveraging the compounding effect of small habits over time.

The Obstacle is the Way

Ego is the Enemy

- and others

All by Ryan Holiday. Ryan Holiday is a best-selling author, media strategist, and prominent figure in the realm of stoicism, renowned for his modern interpretations of ancient wisdom and his practical applications of stoic philosophy to contemporary life and business. "The Obstacle Is the Way" and "Ego Is the Enemy," have become popular resources for personal and professional growth, offering timeless principles for navigating challenges, achieving success, and cultivating resilience in the face of adversity. Holiday went on to publish several other titles on the topic of stoicism and its cardinal virtues.

Positive Intelligence - Shirzod Chamine

This book explains how hidden mental “Saboteurs” undermine performance and fulfillment, and how strengthening your Positive Intelligence allows you to shift your mind from Saboteur to Sage.

Joy of Living – Yongey Mingyur Rinpoche

Yongey Mingyur Rinpoche is a renowned Tibetan Buddhist meditation master known for his teachings on meditation, mindfulness, and neuroscience, as well as his emphasis on integrating traditional Buddhist practices with modern scientific understanding. He is particularly famous for his accessible approach to meditation and his efforts to make the benefits of mindfulness accessible to people from all walks of life through his writings, teachings, and retreats.

You Are a Badass – Jen Sincero

This is a motivational guide to unleashing personal potential, encouraging readers to embrace self-love, overcome self-doubt, and pursue their dreams with unapologetic confidence. Through humorous anecdotes and practical advice, Sincero inspires readers to break free from limiting beliefs, take bold action, and create a life they love, empowering them to tap into their inner badassery and live with purpose and passion.

Think Again – Adam Grant

This is a thought-provoking exploration of the power of rethinking and unlearning in an ever-changing world, offering practical strategies to challenge assumptions, embrace intellectual humility, and navigate uncertainty with agility. Through compelling anecdotes and research-backed insights, Grant inspires readers to cultivate a growth mindset, engage in constructive dialogue, and continuously evolve their beliefs and perspectives, empowering them to make better decisions and thrive in the face of complexity and ambiguity.

Man’s Search for Meaning – Viktor E Frankl

This is a profound memoir and existential exploration of human resilience, detailing Frankl's experiences in Nazi concentration camps and his discovery of meaning amid unimaginable suffering. Through his observations and insights, Frankl offers a powerful testament to the human spirit's capacity to find purpose and hope even in the darkest of circumstances, inspiring readers to embrace life's challenges with courage, dignity, and a sense of purpose.

How to Change Your Mind – Michael Pollan

This is a groundbreaking exploration of the history, science, and therapeutic potential of psychedelics, offering a compelling narrative that challenges preconceived notions and sheds light on the resurgence of interest in these substances. Through immersive storytelling and rigorous research, Pollan delves into the transformative experiences of individuals who have undergone psychedelic therapy, inviting readers to reconsider the nature of consciousness, mental health, and the profound implications of altering one's perception, ultimately sparking a broader conversation about the therapeutic use of psychedelics for personal growth and healing.

Food, Nutrition, Thoughts about Food and Nutrition

In Defense of Food – Michael Pollan

Michael Pollan is an acclaimed author, journalist, and professor who has dedicated much of his career to exploring the intersections of food, culture, and the environment. His writing about food encompasses a wide range of topics, from the industrial food system and agricultural practices to the cultural significance of food and the impact of diet on health and well-being. Pollan's investigative approach and engaging storytelling style have made him a leading voice in the food movement, inspiring readers to reconsider their relationship with food and the broader implications of food choices on society and the planet.

Additional intriguing titles by Michael Pollan:

Food Rules: An Eater's Manual

Omnivores Dilemma

Caffeine

What To Eat – Marion Nestle

This is a comprehensive guide to navigating the complex world of food choices, offering practical advice and insights into the food industry, nutrition science, and health implications of various dietary patterns. Through clear analysis and accessible language, Nestle empowers readers to make informed decisions about their diets, advocating for a balanced approach that prioritizes whole, minimally processed foods while highlighting the societal and environmental factors influencing our food choices.

Foodist – Darya Pino Rose

This is a practical and science-based guide to healthy eating and sustainable habits, offering actionable advice to transform your relationship with food and achieve long-term wellness. Through a blend of personal anecdotes, research, and practical tips, Rose empowers readers to adopt a mindful and enjoyable approach to eating, emphasizing the importance of whole foods, intuitive eating, and behavior change strategies for lasting health and happiness.

Health

Why We Sleep – Matthew Walker

This is a captivating dive into the science of sleep, revealing its profound impact on every aspect of our lives, from physical health to mental well-being and cognitive function. Through compelling research and accessible explanations, Walker highlights the critical importance of quality sleep and offers practical strategies to improve sleep habits, empowering readers to prioritize rest and unlock the transformative benefits of a good night's sleep for overall health and vitality. Note: If you're having trouble sleeping, this is not the resource you're looking for.

Sleep Smarter – Shawn Stevenson

This is a practical guide to optimizing sleep for improved health and performance, offering science-backed strategies to enhance sleep quality and duration. Through actionable advice and lifestyle recommendations, Stevenson empowers readers to prioritize sleep, address common sleep disruptors, and cultivate bedtime routines that promote restorative rest, ultimately enabling them to wake up feeling energized, focused, and ready to conquer the day. Note: If you're having trouble sleeping, this book is a good start.

Exercising

These titles have had a significant impact on the type of programming we do at Vitruvian Fitness. Technical books on programming are generally pretty dry and not very interesting to the general public. However, these are among the least dry. In fact, Pavel and Dan John are actually fairly interesting and entertaining.

Roar – Stacy Sims PhD

Next Level - Stacy Sims PhD

Dr. Stacy Sims has significantly advanced women's exercise physiology by pioneering research on how female physiology differs from men's in response to training and nutrition. Her work has led to tailored approaches empowering women to optimize performance and health through menstrual cycle-based training and nutrition strategies.

Attempts: Essays on Fitness, Health, Longevity and Easy Strength – Dan John*

Dan John is a renowned strength coach and author whose contributions to exercise literature include insightful perspectives on strength training, movement mechanics, and program design, influencing countless athletes and fitness enthusiasts worldwide.

Kettlebell Simple & Sinister – Pavel Tsatsouline

Pavel Tsatsouline is a prominent strength coach and author known for revolutionizing the fitness industry with his expertise in kettlebell training and minimalist yet highly effective training methodologies.

Advances in Functional Training – Michael Boyle*

Michael Boyle is a highly regarded strength and conditioning coach and author, renowned for his innovative training methodologies, evidence-based approach, and advocacy for injury prevention in athletes, making significant contributions to the field of sports performance.

Athletic Body in Balance – Gray Cook

Gray Cook is a leading physical therapist, strength coach, and author known for his groundbreaking work in functional movement assessment and corrective exercise, which has revolutionized the approach to injury prevention, rehabilitation, and performance optimization.

Core Performance – Mark Verstegen*

Mark Verstegen is a prominent strength and conditioning coach, author, and founder of EXOS (formerly known as Athletes' Performance), recognized for his cutting-edge training methodologies, holistic approach to athlete development, and pioneering work in sports performance optimization, which have significantly influenced and shaped the landscape of athletic training and performance enhancement.

* These are Amazon links.

Curious to learn more about Vitruvian Fitness?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen® plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

C lick the Get Started button to schedule a call to learn more.

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Pre-Workout-Nutrition

Sat, 17 Feb 2024 18:03:00 GMT

“What should I eat before I train?”

This is a common question at Vitruvian Fitness. And the answer is: something .

However, what you eat depends on what your training goals are, your health status, the time of day you’re training, when you ate last, when you’re eating next, and what you typically eat in a day. Simple, right?

So, here's the real answer: Eat what you should throughout your day making simple timing adjustments to accommodate the intensity and demands of your training.

Here are some very general guidelines and from these, you’ll need to figure out what works best for you.

Daily Nutrition Strategy

On a daily basis, a properly nourished person consumes a well-balanced assortment of quality vegetables, fruits, protein products, beverages, and other complementary foods that make you healthy and strong. As an aspiring properly nourished person yourself, you actively seek a solution to this by reading, researching, experimenting, questioning authority, challenging convention, creating hypotheses and coming to your own educated conclusions.

Here are some guidelines (which I challenge you to challenge).

Protein . You’re consuming approximately 1 gram of protein for each pound of ideal body weight. You can get protein from animals and non-animals. Pick your preference.

Carbohydrates . Carbohydrates come from fruits, vegetables, legumes, flours, and the sugar bowl. None of these are bad. It’s the quantity and timing of this energy-abundant macro-nutrient that matters. It’s like laughing. Laughing is always healthy unless you’re laughing at the wrong time.

Fat . Fat is also an abundant energy source and it’s necessary for several bodily functions and is the exclusive transporter of some nutrients.

Fiber . If you eat enough vegetables, you probably eat enough fiber. If you’re not eating enough vegetables, eat more.

Fluids . Also known as water. Drink your water plain or drink it infused it with stuff like broth, tea, nourishing powders, and magic potions. Cook your food in it and with it.

Spend some time doing real research on the subject. Libraries, bookstores, and the world wide web are overflowing with information. Yes, it’s overwhelming. But the streets you drive on are littered with thousands of different signs and distractions and you figured out how to navigate your way around. You’ve got this.

Pre-Workout Nutrition – What you came here to learn.

What time you’re going to work out will influence what to eat/drink more than any other factor.

At this point, we’re should assume that you’re working on the “ what to eat all day equation. ”

The next thing to answer is, “ What nourishment do I need to give myself the best training session possible? ”

And the last thing to consider is what your overall training objectives are.

Remember this truism: Food is Fuel. You can’t drive your car from Denver to Grand Junction on a quarter tank of gas. Likewise, you can’t expect to get through a hard training session on an empty tank. But you don’t want to puke up a stomach-full of broccoli and protein products either.

So, what’s the right answer? Something .

The right answer is something . Not too much, not too little, not too recently, and not too long ago.

When I was a wee lad growing up in the mother country, we were generally advised to wait an hour after eating before swimming or jumping on the trampoline. This was probably pretty good advice. If you waited an hour after eating, whatever we ate was probably still energizing us but not sitting in a bolus in our belly bouncing about looking for the exit.

But what if you’re just not awake or your energy is low? Maybe this is your situation?

You’re training first thing in the morning 20 minutes after waking up?
You’re training 3 hours after lunch and right before dinner?
It’s been a long day of sitting at your desk, driving in your car, or Zooming with New Zealand?

Here are some ideas.

Coffee or Tea – for the caffeine
Scrambled Eggs with spinach - for the protein and other goodness
Oatmeal – for the carbohydrates*
Fruit – for the carbohydrates
Prepackaged “pre-workout” drinks – for the caffeine and other legal stimulants
Prepackaged “energy” bars – for the carbohydrates

* Fun fact : Cold oatmeal, like overnight oats, digests more slowly than hot oatmeal making the absorption of carbohydrates slower which has some benefits. Beans, lentils and cold potatoes work the same way. These are known as resistant starches. Look it up!

Getting your money’s worth.

This is about the economics of training and the allocation of finite resources.

If you show up for your training session fueled and mentally engaged, you'll have a better training session.

If you make it a habit of showing up fueled and mentally engaged regularly, you can expect great results from your training over time.

Conversely, if you habitually show up for your training tired and malnourished, then you will get poor results from your training over time.

You don’t have to be perfect all the time. Just do your best as often as you can.

If your time and energy are limited resources, how do you want to spend them and what do you expect from them?

Being well-nourished, focused, alert, with a positive attitude is the secret.

Curious to learn more about Vitruvian Fitness?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen® plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

C lick the Get Started button to schedule a call to learn more.

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Breathing And Exercising

Sat, 10 Feb 2024 00:45:32 GMT

Breathing and Exercising – An Inseparable Relationship

Among the many reasons our clients engage with Vitruvian Fitness®, one is to learn the right and safe way to exercise with “good form.”

We define "good form" as the proper execution of movements with optimal technique, posture, range of motion, motor control, breathing, and awareness to achieve the desired fitness outcome while minimizing the risk of injury.

This story is about how your breath fits into the good form equation.

Fact: Synchronizing your breath with the exercise you are performing is no less important than any other component of what constitutes good form.

What does it mean to synchronize your breath? In most resistance training exercises, there are two phases of any movement: the eccentric (ee-SEN-trick) or loading phase, and concentric (con-SEN-trick) or exploding phase.

Inhale as you load. Exhale as you explode. Vigorously or forcefully.

Examples:

Squat: Inhale as you bend your knees and hips. Exhale as you begin to stand tall returning to the start position.
Push Up: Inhale as you lower your chest to the floor. Exhale as you begin to push yourself back up to the start position.

As the demand of an exercise increases, so does the need to brace your core proportionately. This manifests both in the stiffness of your trunk and in the intensity of your exhalation as it rises to match the increased demands of the work.

This is just to say, brace your core, purse your lips, and blow. However, this can be far easier said than done.

Fortunately, we’ve all experienced blowing up balloons – the ultimate party favor. Blowing up a balloon is the easiest way to feel how this works. (And we have 2 big bags of balloons at the front desk to practice with!)

The drill: Blow up a balloon till it’s mostly full. While you’re blowing, feel how your core braces to create the pressure that inflates the balloon. This is the same type of pressure you want to feel when lifting something heavy.

Repeat 6 times. It’s ok to giggle a little while letting the air out.

To continue with the party theme, imagine blowing out your birthday candles. If you breathe on the candles like you’re fogging a mirror, it’s not going to work (especially for us folks with lots of candles). But if you take a deep breath, purse your lips and give it a hardy blow, the extra wind you create will get most of those candles. If you slobber on the cake, that’s not my fault.

Now let’s get a little nerdy.

Why is breathing important and what’s happening when we do it right?

Breathing has three aspects to it.

Biomechanical
Biochemical
Psycho-physiological

Bio mechanical Aspect of Breathing: The mechanical aspects of breathing involve respiratory muscles, lung mechanics, and airflow dynamics. During exercise, breathing biomechanics adapt to accommodate increased ventilation needs, with changes in respiratory rate and tidal volume supporting metabolic demands. Further, respiratory muscles co-contract with other muscles of the core to assist in optimizing movement. This is primarily the act of inhaling and exhaling.

Bio chemical Aspect of Breathing: Breathing plays a vital role in gas exchange and acid-base balance, impacting cellular metabolism and physiological function. This biochemical aspect is closely tied to exercise, where increased metabolic demands require enhanced respiratory function to meet oxygen needs and remove metabolic byproducts. This is primarily an exchange in oxygen and carbon dioxide.

Psycho -physiological Aspect of Breathing: This aspect refers to the interaction between the mind and body in relation to breathing. Psycho-physiological factors encompass cognitive, emotional, and behavioral aspects of breathing, including perceptions, attitudes, and psychological states. Breathing is also intricately linked to the autonomic nervous system, with vagal tone and the balance between parasympathetic and sympathetic activity influencing respiratory and cardiovascular function in addition to regulating other systems in the body.

If you image these three aspects of breathing making up a Venn Diagram, where they overlap is where optimal breathing patterns and efficiency lie and the interdependence between them is clear. Inefficiencies or shortcomings in any one of the three will have a negative impact on the other two. This is as true in activities of daily living as it is while exercising.

A Real World Example

Imagine you’re doing a set of 8-12 goblet squats and we just encouraged you to up the weight.

You pick up the weight and put it in position. It’s heavy.
Subconsciously, you brace yourself which is a good idea but you’re mildly anxious about the extra weight, so you also subconsciously hold your breath.
You lower yourself into the squat, get as low as you’re going to get, and push yourself back up to the start position.
And then you relax a little and the air comes rushing out of your wide-open gob.
You continue this way for 8 reps before you put the weight down totally out of breath, panting like a dog on a hot day.

Biomechanically , you tried to create some intra-abdominal pressure (this is good) but by holding your breath, you created extra tension throughout your hips, trunk, and shoulders making you overly stiff and your squats shallow. This likely also raised your blood pressure which created a risk you should probably avoid.

Biochemically , you accumulated extra carbon dioxide in your lungs without replacing it with fresh oxygen. So, your blood became oxygen depleted and that starved your muscles of the key ingredient they need to work right.

Psycho-physiologically , you stressed yourself out and maybe were a little sad or confused that one set of 8 was so challenging.

It was your breath.

I can say with confidence that in this scenario, inhaling as you lower, exhaling as you rise, using a proportionate amount of intra-abdominal pressure for the weight in your hands – you will squat lower, easier, with more confidence and swagger.

Among the solutions to this breathing issue, are:

Reducing the weight to a level that allows you to meet every aspect of “good form.” This may include adding assistance instead of using resistance.
Mindfully and purposefully, committing to synchronize your breath to the movement one repetition at a time until it becomes second nature.

So, take all this information and see how you can improve the way you move by breathing more effectively and efficiently. It will change your life.

Extra Help

One last point I need to make about breathing. By now, I hope to have communicated how important breathing is. If you are aware of your breath, and it’s role in your life, and you’re making improvements, that’s great. Keep it up!

However, if, despite our guidance and your best efforts and intentions, you cannot get your breathing right, you should probably seek additional help. Because breathing is mechanical, chemical, and psychophysiological, it may benefit from a multi-disciplinary approach.

Pulmonologists, Sports Medicine Physicians, Physical Therapists, Certified Respiratory Therapists, and/or Mental Health Counselors may be right for you.

Other modalities that are breath-centric or breath-inclusive are Alexander Technique, Feldenkrais Method, Somatic Experiencing, Tai Chi and Qigong, Pranayama.

Good Form

It’s equal parts technique, posture, range of motion, motor control, breathing, and awareness. It seems like a lot because it is.

Our bodies are amazing, though. Amazing how complex they are with so many integrated and interdependent systems working together. Amazing because they learn and adapt. Amazing how our bodies communicate with us when we listen to them. And amazing because of the really cool things we can do and experience.

Have a great day and go do something really cool.

Curious to learn more about Vitruvian Fitness?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen® plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page .

C lick the Get Started button to schedule a call to learn more.

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

The Circle, the Square, and The Vitruvian Man

Thu, 25 Jan 2024 04:45:00 GMT

The Circle and the Square

Leonardo da Vinci created the Vitruvian Man over 500 years ago in the late 15th century of Renaissance Florence. While the Man in the drawing appears to be the focal point, it’s his relationship to the circle and the square in which he is drawn that gives the piece context and meaning.

The Renaissance Period of history is characterized by the revival of classical learning and the development in humanism and innovation across multiple disciplines. And so, the Vitruvian Man is among the works of art that beautifully illustrate that blending of art, science, and philosophy.

The circle is a geometric shape whose circumference is drawn with equidistant points on a radius originating from its center – in this drawing it's the man's belly button. But the circle is also symbolic of the divine perfection found in the natural world, reflecting an eternal and harmonious flow.

The square is another geometric shape with four sides of equal length connected at four right angles. In this drawing, the width of his arm span is equal to his height. This underscores the mathematical and intellectual framework reflected in human anatomy and further represents stability and rationality.

Together, these geometric shapes epitomize the Renaissance synthesis of art and science, overlapping da Vinci's exploration of the interconnectedness of the microcosm (human body) and macrocosm (larger universe).

On the back wall at Vitruvian Fitness, we painted our version of the Vitruvian Man as recognition of the interconnected relationships within our body and interdependent relationships of our bodies with the world around us. Not only are our various bodily systems (musculoskeletal, cardiovascular, nervous, endocrine . . . .) inseparable in our approach to health and fitness, neither are our bodies separable from our minds and our environment.

Art, science, philosophy, movement, community, humanism – it’s all one.

Read more about the Vitruvian Man: nicofranz.art , wikipedia.org , stanford.edu .

Curious to learn more about Vitruvian Fitness?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen® plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now or click the Get Started button to schedule a call to learn more.

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Post-Exercise Nutrition

Thu, 25 Jan 2024 03:04:36 GMT

Strength Training and Post-Exercise Recovery Nutrition

As you know, strength training has a ton of benefits. It strengthens your muscles and bones. It improves your metabolic health and mental health. It prevents disease. It helps you live longer, more productive, and independent lives.

Exercise teaches you how to move better and do athletic things ranging from improving your activities of daily living to doing sporty recreational activities like riding bikes, skiing, playing sportsball, and the like.

And most of all, it makes you better looking and more interesting at parties.

As hard as it is to make time for your training, the last thing you want to do is waste your time and effort by neglecting the second most important part of your training – Post-Exercise Recovery Nutrition.

Some of you have heard me say that if you want to build a house out of Legos ® but you don’t have any, you can’t build a house out of Legos.

The same thing can be said about strength training. If you don’t have enough protein in your body, your muscles won’t get stronger (or bigger, or healthier, or nuthin’).

Without further ado, here are two very simple recipes for post-exercise recovery drinks.

Within 45 minutes of the end of a vigorous weightlifting session, drink a recovery drink.

Mark’s Recipe

Protein Powder - 20-30 grams
1 banana (w/out the peel)
1 cup “High Protein” almond-cashew milk
Blended in a blender.

Tom’s Recipe

Vega Sport Protein – 30 grams
2 tablespoons of granulated sugar or maple syrup
Mixed in a 20-ounce shaker bottle with water.

Got that? Now here are the reasons why.

In simple terms, when you work out, you're burning up the energy stored in your body and breaking down muscle tissues. The post-exercise drink is crucial because it helps replenish the energy you used and provides the necessary protein and nutrients to repair muscle damage and build new tissue.

Once you've wrapped up your workout, your body shifts into recovery mode, where it undergoes awesome, life-enhancing adaptations. That's why the timing of your post-exercise drink is essential, and we'll dive into that in more detail below.

In addition to maintaining a balanced intake of protein, carbs, and fat throughout your regular day, your body craves even more of these nutrients after a workout to replace what it expended.

Considering the substantial investment of time, energy, and money you're putting into your training, it's important not to overlook the recovery process. Don't let any of that effort go to waste.

Now if you're interested to learn way more of the why behind all this, keep reading! Otherwise, just take our word for it and go buy some protein and a shaker bottle.

The Timing – Within 45 Minutes

The timing of post-exercise nourishment, often referred to as the "post-exercise window," is crucial for several reasons.

Muscle Protein Synthesis (MPS) : During and after exercise, especially resistance training, muscle protein breakdown occurs. Consuming protein-rich food or supplements in the post-exercise window helps stimulate muscle protein synthesis, promoting the repair and growth of muscle tissues.

Glycogen Replenishment : Intense physical activity depletes glycogen stores, the body's primary source of energy for muscles. Consuming carbohydrates post-exercise helps replenish glycogen stores, ensuring that energy reserves are restored for future workouts.

Optimal Nutrient Absorption : The body's ability to absorb and utilize nutrients is heightened after exercise. Nutrient-rich foods consumed during the post-exercise window are more efficiently absorbed, aiding in the recovery process.

Prevention of Muscle Catabolism : Delaying post-exercise nutrition may lead to a prolonged period of muscle catabolism (muscle breakdown). Providing the body with essential nutrients promptly helps minimize muscle protein breakdown, preserving lean muscle mass.

Hydration : Rehydration is crucial after sweating during exercise. Consuming water along with post-exercise nutrition helps restore fluid balance and prevents dehydration, which can impact performance and recovery.

Increased Insulin Sensitivity : After exercise, the body becomes more sensitive to insulin, a hormone that helps shuttle glucose and nutrients into cells. This heightened sensitivity enhances the efficiency of nutrient uptake, particularly for carbohydrates and amino acids.

Reduced Cortisol Levels : Intense exercise can elevate cortisol levels, a stress hormone that can have catabolic effects on muscle tissue. Consuming a balanced post-exercise meal can help normalize cortisol levels, supporting the body's recovery process.

Energy Restoration : Post-exercise nutrition provides the necessary nutrients to replenish energy stores and promote overall recovery. This is particularly important for individuals engaged in frequent or intense training sessions.

The timing of post-exercise nourishment is critical for maximizing the benefits of exercise, promoting muscle repair and growth, replenishing energy stores, and optimizing overall recovery. Consuming a well-balanced meal or beverage within 45 minutes after exercise is generally recommended to take advantage of these physiological responses.

Whole Foods vs. Liquid Nourishment

Both whole foods and liquid post-exercise nourishment can be effective, and the choice between them depends on individual preferences, dietary habits, and practical considerations. Here are some factors to consider for both options.

Liquid Nourishment – Our Preference

Rapid Absorption : Liquid post-exercise options are quickly absorbed, which can be advantageous during the post-exercise window when the body is more efficient at nutrient uptake.

Convenience : Liquid options are often more convenient, especially for those with busy schedules. They are easy to prepare, carry, and consume on the go.

Hydration : Fluids contribute to hydration, which is crucial for overall recovery. Liquid options can help replace fluids lost during exercise.

Digestive Ease : For some individuals, liquid nutrition may be gentler on the digestive system, especially for those who experience discomfort with solid foods after exercise.

Whole Foods – Our Second Choice

Nutrient Density : Whole foods provide a wide range of essential nutrients, including vitamins, minerals, fiber, and antioxidants. This can contribute to overall health and well-being.

Satiety : Solid food tends to be more filling, which may help satisfy hunger and reduce the likelihood of overeating later. This can be beneficial for those looking to manage weight.

Digestive Benefits : Chewing and digesting whole foods can have positive effects on the digestive system. The process of breaking down solid food can stimulate the release of digestive enzymes.

Meal Composition : Whole foods allow for a more diverse and balanced meal composition, including a combination of protein, carbohydrates, and fats.

Ultimately, the best choice may involve a combination of whole foods and liquid options based on individual preferences, dietary needs, and lifestyle. It's important to prioritize a well-balanced intake of nutrients to support recovery and overall health. Consulting with a nutritionist can provide personalized guidance based on specific needs and goals.

What Else Should I Know?

Here are some of the ideal ingredients you’re getting in your post-exercise nutrition. (FYI, most of these ingredients are included in the Vega Sport Protein in Tom’s recipe at the beginning of this post.)

Protein : Essential for muscle repair and growth. Sources include meats, poultry, fish, eggs, dairy products, plant-based proteins from a combination of sources like rice + beans or lentils, tofu, or store-bought protein powder.

Carbohydrates : Replenish glycogen stores, providing energy. Carbohydrates can come from complex sources like whole grains, fruits, and vegetables. Carbohydrates can also come from simple sources like granulated sugar or maple syrup.

Electrolytes : Lost through sweat, electrolytes like sodium, potassium, calcium, and magnesium help maintain fluid balance. Hydration products like Skratch and LMNT are convenient.

Water : Hydration is key for optimal recovery. Drink plenty of water to replace fluids lost during exercise. Water can be found coming out of a faucet near you.

Antioxidants : Combat oxidative stress caused by exercise. Include fruits and vegetables rich in antioxidants, such as berries, spinach, and kale.

Healthy Fats : Provide sustained energy and are critical for hormonal balance and fat-soluble vitamin transport. Include sources like avocados, nuts, seeds, olive oil, and small cold-water wild-caught fish like sardines or salmon.

Branched-Chain Amino Acids (BCAAs) : Support muscle protein synthesis. BCAAs can be obtained from protein-rich foods or supplements. (BCAA efficacy is often debated.)

Vitamins and Minerals : Support overall health and recover y. Ensure a balanced diet with a variety of colorful nutrient-dense foods.

Remember that individual nutritional needs may vary based on factors like the type and intensity of exercise, body weight, your goals, and your actual overall health status. So, it’s advisable to consult with a nutritionist or healthcare professional for personalized recommendations.

Summing It All Up.

Exercise and recovery combine to create a cycle that strengthens our muscles and bones, improves our metabolic health, mental health, prevents disease, makes us better looking and more interesting at parties. It also helps us live longer more productive and independent lives.

And it is a cycle indeed. Every bout of exercise requires a proportionate period of recovery that includes replenishing nutrients that were spent or lost during the exercise. Without replenishing those nutrients, all the work will have gone to waste.

After reading this, you should have a better understanding of what goes into proper recovery nourishment. You can use our simple recipes or come up with your own. Whichever version you choose, don’t shortchange your training program by leaving out this part of your training.

One Last and Very Important Thing

There are as many opinions about optimal nutrition as there are people on this Earth. People who are carnivores, omnivores, veggievores, cancer survivors, people with irregular thyroids, allergies, cultural/ethic preferences, and various bandwagons and fads may influence your choices.

If you have a system that’s working for you and it differs from this advice, that’s totally cool! If you don’t have a system, get one. We like this one. Find one you like.

Curious to learn more about Vitruvian Fitness?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen ® plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now or click the Get Started button to schedule a call to learn more.

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Attribution: This article was written with assistance of ChatGPT.

Functional Training – Purpose, Practicality, Patterns

Mon, 16 Oct 2023 06:00:00 GMT

Functional Training – Purpose, Practicality, and Patterns

To define what functional training is, it might be easier to describe what it is not and then go into detail about what it is.

If you're unfamiliar with strength training, you might imagine bodybuilding , powerlifting , or weight machines . Or maybe you're thinking of Jane Fonda -style high energy dance-oriented group cardio classes. You wouldn't be wrong but those aren't the only choices.

Bodybuilders lift weights to build huge muscles. Some people like the way that looks. Powerlifting and Olympic Lifting are strength competitions to see who can lift the most in a specific set exercises. These weightlifting styles are good for developing bulk and power. Jane Fonda-style is good for looking good in neon spandex (I mean, who wouldn't love that?!)

And if any of that is what you’re after, that’s totally cool. If that's not what you were hoping for, read on.

Purpose and Practicality

Functional Training differs in that its purpose is the practical outcome of the training. It's about moving well, getting strong, and feeling good.

Functional Training is a way of exercising that improves how you perform ordinary daily tasks, and how strong and capable you feel. It can also improve your performance in your recreational activities and sports.

The beauty is, every one can benefit no matter who you are: a middle-aged parent, an office worker, a retired person, a recreational enthusiast, a triathlete, or an NFL wide receiver. Functional training will make you better at all those things and then some.

It is the practical solution to your purposeful goals.

And at Vitruvian Fitness, all our training programs are customized to your starting point, needs, abilities, and goals. It's not a one-size-fits-all-program.

Patterns vs. Parts

In addition to being purposely practical, functional training focuses on multi-joint movement patterns instead of isolating individual muscles.

These patterns resemble real-life activities and make them better, safer, more athletic, or more useful. For example: instead of doing a knee extension, we'll show you how to do a walking lunge while gripping a kettlebell. That exercise is a compound movement that involves your feet, ankles, knees, hips, shoulders and arms while maintaining a strong and stable torso. The applicability to real life is how it improves running and changing directions (like on the field), or how it improves carrying children and heavy bags of groceries with one arm while using the free arm to open doors.

To sum it up: purpose and practicality are the definition of functional training. In our opinion, we feel there should be a natural relationship between your training and how you want to live your life.

Want More?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen®plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

You can also check out our Instagram page with pictures of our members and staff doing fun things.

Our facility is conveniently located on the northwest corner of Denver in Wheat Ridge at 44th Ave and Wadsworth.

Wadsworth Updates

Sun, 20 Aug 2023 23:20:22 GMT

Happening this week:

As of December 2025 and 4 years of construction, Wadsworth Boulevard is getting closer to completion.

UPDATE! The 44th Ave and Wadsworth intersection is scheduled to switch to the new configuration on Tuesday 12/16/25.

These changes impact left turns and right turns depending on which road you're turning from/to.

The 38th and Wadsworth intersection went live a week ago and it appears to working as advertised.

Click here to get the latest information including maps and diagrams.

Watch the video for an explanation and visualization of how a "Continuous Flow Intersection" works.

Hey! While you're here, are you curious about what Personalized Strength Training could look like for you? Click around our website and schedule a quick 15 minute call to discuss!

Harnessing the Power of Creatine

Mon, 07 Aug 2023 21:01:44 GMT

Creatine, a naturally occurring compound predominantly found in muscle tissue, has long been a cornerstone of athletic supplementation. However, recent scientific investigations have revealed a broader spectrum of benefits that extend beyond the realm of elite athletes. This article dives into the wealth of research to uncover the advantages of incorporating creatine into the lives of individuals from various age groups, shedding light on its potential benefits for general population and aging adults. Moreover, we'll explore the safety considerations surrounding creatine supplementation.

Benefits for General Population Adults:

Muscle Strength and Power: While creatine has been celebrated for its muscle-enhancing properties in athletes, its benefits extend to the general population as well. A study published in the Journal of the International Society of Sports Nutrition (PMC303-455-0437 showcased that creatine supplementation led to significant improvements in muscle strength and power among adults aged 50 to 71.
Cognitive Function: Creatine's advantages go beyond the physical realm. The study published in Nutrients (PMC303-455-0437 highlighted its potential to enhance cognitive function, including working memory and executive function, in healthy adults aged 50-71. This cognitive boost contributes to a more comprehensive approach to overall well-being.

Benefits for Aging Adults:

Mitigating Sarcopenia: Sarcopenia, the age-related loss of muscle mass and strength, poses challenges for aging adults. Creatine comes to the rescue, as evidenced by a study in the Journal of Strength and Conditioning Research (PMC303-455-0437, indicating its ability to enhance muscle mass and strength in adults aged 57-71. This revelation offers hope for maintaining physical functionality and independence.
Preserving Muscle Mass: The same study (PMC303-455-0437 highlighted creatine's role in augmenting muscle mass in older adults. This benefit addresses the concerns of muscle loss that often accompany aging, supporting mobility and overall quality of life.
Bone Health Enhancement: Aging is also associated with diminished bone health. However, a study published in Medicine and Science in Sports and Exercise (pubmed.ncbi.nlm.nih.gov/303-455-0437 revealed that creatine supplementation increased bone mineral density in older men. This finding underscores creatine's potential to address age-related bone issues.
Inflammation Reduction: Chronic inflammation contributes to numerous health problems. Creatine's anti-inflammatory potential was highlighted by a study in the Journal of the International Society of Sports Nutrition (PMC303-455-0437, which demonstrated its ability to reduce inflammation in healthy older adults. This offers an additional layer of protection against age-related health issues.
Supporting Healthy Aging: Aging gracefully involves maintaining physical health and cognitive vitality. A study published in Nutrients (PMC303-455-0437 emphasized creatine's potential to facilitate healthy aging by enhancing muscle function, cognition, and overall well-being.

Safety Considerations:

Well-Tolerated: Creatine is generally considered safe and well-tolerated when used within recommended doses. A study published in the Journal of the International Society of Sports Nutrition (pubmed.ncbi.nlm.nih.gov/303-455-0437 affirms that short-term creatine supplementation is unlikely to cause adverse effects.
Hydration and Kidney Function: Concerns about kidney function and dehydration have been raised in relation to creatine supplementation. However, ample evidence suggests that creatine is safe for healthy individuals, especially when consumed with adequate hydration.
Individual Variability: As with any supplement, individual responses can vary. Some people may experience mild gastrointestinal discomfort, while others may not. Starting with a lower dose and gradually increasing can help mitigate any potential discomfort.

In Summary:

The benefits of creatine supplementation extend beyond the realm of athletes, encompassing general population and aging adults. From enhancing muscle strength, power, and cognitive function to combating the risks of sarcopenia, bone health deterioration, and inflammation, creatine emerges as a powerful ally in the journey of healthy aging. Moreover, the safety profile of creatine, when used appropriately, adds another layer of reassurance, making it an appealing option for those seeking a comprehensive approach to well-being across various life stages.

Key Takeaways:

Creatine enhances muscle strength, power, and cognitive function in general population adults.
For aging adults, creatine counters the risk of sarcopenia, augments muscle mass, and improves bone health.
Creatine's anti-inflammatory properties and potential for supporting healthy aging make it invaluable.
Creatine is generally safe and well-tolerated within recommended doses.
Adequate hydration and proper use further contribute to the safety of creatine supplementation.
Individual responses to creatine can vary, necessitating a personalized approach.

By embracing the potential of creatine supplementation, individuals can pave the way for a more vibrant, empowered, and age-defying journey through life. As with any change to activity, diet, and/or supplementation, talk to your doctor to make sure these changes are right for you. This article is a summary of the benefits of creatine supplementation not, a recommendation.

Articles cited in this post:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC303-455-0437/

https://pubmed.ncbi.nlm.nih.gov/303-455-0437/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC303-455-0437/

https://pubmed.ncbi.nlm.nih.gov/303-455-0437/

Curious to learn more about Vitruvian Fitness?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a 1-on-1 introductory onboarding session with Functional Movement Screen® , plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Bike to Work [Out] Day

Sat, 17 Jun 2023 20:46:54 GMT

Bike to Work [Out] Day - June 28, 2023

Put some joy back into your commute! Join Way to Go and thousands of Denver-region residents for Bike to Work Day this summer. Register to swap a ride in your car for a ride on two wheels on Wednesday, June 28, and help improve air quality. Sign up and be automatically entered into a drawing to win prizes including a Tern e-bike! Register here.

In addition to biking to your place of work on June 28th, we'd like to challenge you to bike to your workout at least one time the week of June 26th. For every member that bikes to work and/or to their workout, we'll reward you with a special Vitruvian Fitness water bottle!

The key to a successful ride is to be prepared. Here's a list of things you may want to consider:

A bicycle in good working order!
Comfortable clothing to ride in and a change of clothes to wear at work.
A windbreaker or rain coat.
Lights.
Helmet.
Water.
Snacks.
A safe route!

Speaking of safe routes . . . the map below shows many safe options to ride your bike to Vitruvian Fitness from your neighborhood. If you would like us to create a custom route for you, let us know! We can create a route for you to and from any destinations you like.

Build a Bike Fundraiser for Lucky to Ride

Thu, 23 Feb 2023 04:02:13 GMT

Lucky to Ride & Vitruvian Fitness Build Bikes for Kids

The bikes are built but there's still time to donate!

Build Date: Saturday 4/8/2023 at Vitruvian Fitness

Time: 11:00AM

Price: Each whole bike costs $320

Click here to purchase a full or partial bike.

April 8, 2023 - 11:00AM at Vitruvian Fitness

Vitruvian Fitness is STOKED to once again organize a bike build event for an awesome charity! This time in support of Lucky to Ride .

(We partnered with Wish for Wheels previously.)

Vitruvian Fitness has been challenged to support Lucky to Ride by purchasing and building 75 bikes for their summer Learn to Earn Programs .

We will be hosting two events building 35-40 bikes at each event. The first one will be on April 8, 2023. The second one is still TBD.

Learn to Earn is geared toward middle school and high school aged kids. The 5-day (10 hour) STEM-based course, teaches kids about the bicycle as a simple machine — how it works, how to repair it and how to ride safely. Instructors place an emphasis on teaching valuable life skills along the way. Upon completion of the multi-session course, the kids receive their own bike, a new helmet, lock and tool kit.

Build Date: Saturday 4/8/2023 at Vitruvian Fitness

Time: 11:00AM

Price: Each whole bike costs $320

Click here to purchase a bike.

The store is set up to sell complete or partial bikes . If you're moved to support Lucky to Ride but this isn't the right time to purchase a full bike, we will welcome partial bike contributions and your help assembling will also be greatly appreciated!

About the Build Event

Part of the fun of this event is getting together as a community to assemble the bikes. Lucky to Ride will have two mechanics on site to teach us how to build the bikes efficiently and safely. No experience or tools are necessary.

You and your whole family are invited and encouraged to join us.

Lunch provided, too!

About Lucky to Ride

Lucky to Ride is an organization of cyclists, educators, and community leaders who make a significant difference in the lives of children by opening their minds to new possibilities and arming them with greater self-esteem.

Lucky to Ride is dedicated to giving underserved and at-risk youth the opportunity to experience and learn about the natural beauty of Colorado from the seat of a bike.

They offer experiential and transformative cycling programs that combine fun, adventure, and physical activity with STEM-based programming in a safe, supportive environment. All their programs serve at-risk and underserved youth, ages 8-20, in the Denver metro area.

A note about the bikes. If you've participated in previous builds with us, you'll note that the bike we're building and giving this year is more expensive. The old bikes were smaller and for younger riders. These bikes are also much higher quality, are easy to service, and will last much longer - being hand-me-down-able to younger siblings or friends. And each child receiving a bike will get 10 hours spread over 5 days of instruction how to ride and how to take care of their new bike!

I've been riding bikes since I was 5 years old. I taught myself how to ride on my older brother's bike by climbing aboard and rolling down the hill over and over until I learned how to balance and then kept pedaling. Obviously, I crashed a lot back then and that hasn't changed after all these years (if you haven't heard, I'm nursing a broken collar bone right now!). But it sure is fun.

Riding bikes is freedom – then and still. It's transportation, it's sport, it's exercise, it's joy. Sharing the stoke of riding bikes is a privilege and I hope you'll join me this spring sharing it with kids in the metro area who may well end up loving them as much as I do. What a gift!

Curious about training at Vitruvian Fitness?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a private onboarding session that includes the Functional Movement Screen® , then 8 semi-private training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautif ul downtown Wheat Ridge.

The Slower You Lower, The Better You Getter

tom@vmfit.com (Tom Wigginton) — Mon, 15 Aug 2022 21:15:00 GMT

What did he say this time?

The Slower You Lower, The Better You Getter.

That's ridiculous.

How about a little kinesiology lesson today?

In the most simple terms, when you do an exercise, you move your joints by flexing and extending groups of muscles and connective tissues.

To illustrate this, let's examine what happens during the almighty biceps curl. This is going to be super simplified. Here goes.

When you hold a dumbbell with a bent elbow, your elbow is flexed and your biceps muscle is in its shortest position. To do the first repetition, you extend your elbow – lengthening the biceps – and then you flex your elbow – shortening the biceps. That's rep number 1.

Do 11 more. I'll wait.

OK. Now let's describe the action using the language of biomechanics !

There are 3 phases in the example above: The Isometric (holding the dumbbell with a flexed elbow), the Eccentric* (the lowering of the dumbbell), and the Concentric (the raising of the dumbbell).

We generally think of the concentric phase as being the most important phase when we want to make strong muscles. And while it is important, it's not the phase that the contributes the most to getting stronger.

In fact, when you purposely move slowly and focus on the eccentric phase of the exercise, you will get significantly stronger more quickly.

This is why we love Slow Top Down Push Ups and Slow Top Down Pull Ups. Push Ups and Pull Ups – more than any other exercise – are at the top of most clients' lists of exercises they want to master. And why not? Both are such pure and awesome expressions of strength.

Hence the expression, the slower you lower, the better you getter.

And in this case, by better, I mean stronger, more flexible, and bigger (if you like - bigger is optional).

You may be wondering if there's any science to back up such a wild statement. Well, yes there is. There's a fantastic summary of Ten Things You MUST Know About Eccentric Training To Get Better Results on the Poliquin Education site complete with references.

Lastly, you might ask why we don't always focus on eccentric loading every exercise every time. There are a couple reasons for this.

Reason number 1: We're not always training for pure strength. Since we are a functional training studio, we're primarily training movement patterns and their functional outcomes. Strength is important but it's not everything.

And reason number 2: Eccentric training will make you very very sore – sometimes for multiple days. And nobody enjoys that!

That's it! The slower you lower, the better you getter. The more time you spend on the eccentric phase of contraction relative to the concentric phase, the stronger you'll get. You'll also get more flexible and if size is important to you, this will also help.

Just type shittomsays in the search bar at the top of the blog to see more of these ridiculous posts.

*Eccentric is pronounced EE-sentrick.

Curious to learn more?

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautif ul downtown Wheat Ridge.

#shittomsays

When You Practice the Wrong Notes, You Learn the Wrong Song

tom@vmfit.com (Tom Wigginton) — Mon, 08 Aug 2022 21:30:50 GMT

What did he say this time?

When you practice the wrong notes, you learn the wrong song.

What does that even mean? Is this a music lesson?

You may have heard this quote before: "We are what we repeatedly do. Excellence, then, is not an act, but a habit." ~ Will Durant ( not Aristotle, by the way )

But that's only the half of it. Since we are what we repeatedly do, it stands to reason that we could be rather mediocre as easily as being excellent. For that matter, if we are what we repeatedly do, we could be downright wrong!

Here are two more quotes to ponder:

"Practice does not make perfect. Only perfect practice makes perfect." ~ Vince Lombardi

"Doing the same thing over and over expecting a different result is the definition of insanity. ~ Albert Einstein

We learn everything we repeat whether it's right, wrong, good or bad. Repeat something enough and it becomes second nature.

Learning how to play a new song on your zither is cool. But if you repeat the wrong notes often enough, you might end up playing Yellow Submarine instead of The Harry Lime Theme .

Here is the point and how it relates to movement if you haven't figured it out: To learn a new movement or exercise, you need to practice. At the end of every rep, assess it. Was it bad, good, great, perfect? Be honest with yourself. Then, when you do the next rep, attempt to do the good parts better and the worse parts less.

Eventually, you'll be moving beautifully because, while you weren't perfect every time, you didn't make the same mistakes over and over mindlessly. To achieve mastery, celebrate the successes and repeat them. Recognize the mistakes and minimize them.

And that's it. When you practice the wrong notes, you learn the wrong song. When you repeat poor exercise form, you exercise poorly. And maybe even hurt yourself.

Just type shittomsays in the search bar at the top of the blog to see more of these ridiculous posts.

Interested in learning more about how we help busy adults move better, get stronger, and feel great? Click the orange Trial Membership button and get in touch!

#shittomsays

Resist The Twist

tom@vmfit.com (Tom Wigginton) — Tue, 05 Jul 2022 21:15:26 GMT

What did he say this time?

Resist the twist.

What does that even mean?

At Vitruvian Fitness, we take a very functional approach to every exercise we choose. In fact, the term functional comes right out of one of our core values that states all of our exercise is rooted in purpose and applicability to real life.

Speaking of core values, let's talk about your core and how much you value it!

At Vitruvian Fitness (and in other enlightened training studios around the world), we define your core as that space beginning at the shoulders going down to your hips. You might call it your torso , trunk, pillar, or everything but your arms, legs, and neck. But don't call it your abs.

By design, when the situation calls for it, your torso moves. Think playing tennis, sneezing/coughing, slouching, puffing out your chest, down dogging, up dogging, expressing uncertainty, expressing confidence. I could go on but let's move on, shall we?

Also by design, when the situation calls for it, your torso remains stiff. Not moving your torso comes in handy when you're wheeling a heavy wheelbarrow around (or doing a farmer carry), putting a heavy box on a high shelf (or doing a push press), starting an old gas lawn mower (or doing a one arm row).

Two ways of categorizing exercises is labeling them as isotonic or isometric .

Isotonic exercises are exercises that you move a joint through its natural articulation by applying an internal force against an external force. Think biceps curl - your elbow and biceps muscle versus a dumbbell.

Isometric exercises are those where the external force on a joint(s) equals the internal force you apply to the joint(s) which results in no movement. Think of a plank - you versus gravity.

Back to resist the twist . This is just a genius way of describing an anti-rotational core exercise. In this case, the muscles that you would use to turn one direction are opposing the force that wants to turn you in the opposite direction. The heavier the external force, the harder you have to work to oppose it. Hence, resist the twist.

On the training floor, exercises like this look like Paloff Presses, Side Planks, TRX 1 Arm Rows, Kettlebell 1 Arm Swings, 1 Arm 1 Leg Deadlifts, and on and on, we just don't stop until the break of dawn .

There you go. "Resist the twist" is much more fun to say than, "Do some anti-rotation!"

Just type shittomsays in the search bar at the top of the blog to see more of these ridiculous posts - if you even care.

Curious to learn more?

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

#shittomsays

The Ridiculous Things Tom Says

tom@vmfit.com (Tom Wigginton) — Tue, 05 Jul 2022 20:23:36 GMT

What did he say this time?

If you've ever had the extraordinary pleasure of working out with me, you've undoubtedly heard me say things that seem to be pure non-sensical gobbledygook . But then, after letting the gibberish sink in, you realize that it's genuine scientific and poetic brilliance. ��

It's estimated that the words we utter make up only 7% of how we communicate. The other 93% is made up of tone of voice (38%) and body language (55%) - this according to research done in the 1960s by Albert Mehrabian reported in Psychology Today . The article goes on to say that context, clusters, and congruency may also influence this.

The point is, words only matter up to a point. So, why not make the words memorable and fun? Even though the words and expressions - maxims if you will - sound ridiculous, there's actually some valid exercise science behind all of it.

So, this is just to introduce a series of posts - some short, some not-so-short - of the goofy sh*t that comes out of my mouth sometimes.

Just type shittomsays in the search bar at the top of the blog to see all the posts - if you even care.

#shittomsays

What is Semi-Private Training?

Thu, 26 May 2022 11:00:00 GMT

Semi-Private Training is the version of personal training that we do most at Vitruvian Fitness.

**Update for 2025: While this article is 100% still true, we've repositioned our training program and now call it Personalized Strength Training in Small Groups. See here.

In a nutshell, semi-private training is a personal training program designed specifically for you accounting for:

your unique individual history
physical needs
current abilities
short-term and long-term goals
your schedule

Your program and sessions are then coached by a personal trainer with up to 4 other trainees who are also working on their own individual programs. This is the primary difference between private one-on-one training and semi-private training.

It’s a comprehensive program that starts where you are on day-1 and progresses with you at your pace in the direction of your goals accounting for any and every individual milestone you achieve along the way.

Semi-Private Training is not a workout of the day that everyone does a version of together – that’s a group exercise class.

Who is Semi-Private Training for?

Depending on the days and times you choose to work out, you may be working out side by side with 1, 2, 3, or 4 others. And that can vary every day. It doesn’t matter who you’re working out with because you’re doing your own program and everyone else is doing theirs.

One day, you could be working out side by side with people who look a lot like you. Other days, you might be working out with an older adult with a hip replacement, an Ironman wanna-be, a new mom seeking to get back into pre-baby shape, and someone with a chronic health issue – all in the same session.

The next day, you could be working out side by side with a middle-aged adult who is trying to offset hours sitting at a desk, a weekend warrior trying to get stronger, an exhausted parent squeezing in a workout while their partner watches their child, and an older adult resisting the effects of too many calendars – again, all in the same session.

Our job at Vitruvian Fitness is to design your program for you and then coach you through it. It has a starting point that aligns with where you are on your first day. It comes with objectives and milestones. As you work toward achieving your goals, we observe how well you’re doing and modify as necessary, progressing at your pace.

Semi-private training is not just cheap discounted training.

Working out at Vitruvian Fitness makes you part of a community of like-minded, health-in-priority adults with whom you’ll share many common experiences. Some are starting out just like you. Some have been where you are today and have already conquered their own obstacles. And still others may find themselves much farther from achieving their goals than you are. And we’re all here together for each other.

Curious to learn more?

We encourage you to complete our Trial Membership. During the trial, you will get a private onboarding session that includes the Functional Movement Screen® , then 8 semi-private training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Lactate Threshold Simplified

Wed, 04 May 2022 04:50:00 GMT

Lactate Threshold – What It Is and Why It Matters

Lactate Threshold refers to a point during physical exertion where the body's ability to remove lactate from the bloodstream is outpaced by its production, often indicating a transition to anaerobic metabolism. Lactate Threshold is an exercise intensity that is generally sustainable for almost 60 minutes (depending on fitness levels and other factors) without taking a break. And improving how well you perform at threshold is the purpose of training it.

What is Lactate?

Lactate, often referred to as lactic acid (although this is technically incorrect), is a chemical byproduct of metabolism produced in the body during all intensities of any exercise. At low to medium intensities, lactate is recycled as an energy source. Lactate production increases as the intensity of the work increases eventually producing more than the body can recycle.

At this level of intensity, when we're producing more lactate than can be recycled, we start to feel fatigue and a burning sensation in our muscles. As intensity and time continue, the fatigue and burning will become so significant that we have no choice but to stop what we’re doing.

Myth-buster time. Feel the burn? That's not lactic acid.

Contrary to popular belief, the burn is not caused by the lactate or lactic acid. The "burn" is an accumulation of hydrogen ions that is also increasing with the intensity of the exercise. That acidic response is coincidental to the accumulation of lactate. Lactate is simply the chemical we can measure and it just happens to correlate with the rise in acidosis taking place in the tissues.

What's the threshold?

The threshold is sort of like a steep cliff. As the work intensity increases, our ability to maintain a sustained effort gradually decreases. As you can see from the chart below, work done in Zone 1 can be done all day. As you move up in intensity, the duration of the activity decreases somewhat linearly until you reach the line between Zones 4 and 5 where the duration drops from about an hour to about 10 minutes.

That line between being able to go for about an hour and then only a few minutes is the threshold.

Lactate Threshold can be estimated using a variety of metrics: heart rate, power, pace, or oxygen saturation. In many settings, heart rate may be the easiest and least expensive way to measure intensity. However, power meters on bicycles and smart trainers are becoming more affordable and more common. We refer to the heart rate at threshold as Lactate Threshold Heart Rate – LTHR . We refer to power output at threshold Functional Threshold Power - FTP.

Training

Like training for any type of physical adaptation, the longterm outcome depends on the training stimuli.

Training intensities are expressed as zones and each zone has a known physiological benefit. You can read about training zones in more detail here.

In training, we target various percentages of that lactate threshold heart rate to improve different aspects of our fitness. Note, we're not talking about your Maximum Heart Rate. That number is virtually irrelevant. More on that in a second.

For example, training at lower percentages of LTHR for long periods of time can be used to improve general endurance and improve fat as a primary energy source.

Training at higher percentages of LTHR can be used to improve power, strength, and speed.

Performing intervals of extra-high intensity followed by full recovery periods improves the mechanisms in our bodies that contribute to performance enhancement across the board.

A good program incorporates all of these training zones at various stages to reach peak fitness.

Pacing ourselves.

Another benefit of knowing one's LTHR is how to pace an event. If we know how long we can keep up a pace at a certain percentage of LTHR, we can use that knowledge to pace ourselves.

If an event is going to be long like a half marathon and you think it's going to take you about 2 hours, you'll want to run as fast as you can with your heart rate at about 85% of your LTHR.

If your event is going to be over in about 45 minutes, you'll want to pace yourself with your heart rate at about 100% of LTHR.

Long race - easy pace. Short race, intense pace. That's the intuitive part. But knowing your actual training zones removes much of the guess work out of it.

Maximum Heart Rate

Way back in the day when we were wearing neon leotards and leg warmers, we used to refer to a magical 80% of your maximum heart rate being the “aerobic threshold” which was supposed to be what we now know as our hour-long pace or LTHR. The “inventors” of this method had good intentions but the science of endurance and metabolism is much too complex to rely on simple math. We were told that your maximum heart rate could be calculated based on your age and 80% of the max was the threshold. It was an oversimplification that had no basis in actual science.

Besides not being a function of age, it turns out your maximum heart rate is totally irrelevant. What is relevant is your overall blood volume, stroke volume, maximal oxygen uptake (VO2 Max), amount and quality of Type I and II muscle fibers (fast twitch vs. slow twitch), mitochondrial density, capillary density, lactate utilization, recovery time, hydration, sleep quality, stress, . . . and those physiological adaptations are totally trainable.

What's the point then?

Before we go too much farther, let’s remind ourselves what we’re trying to accomplish. At minimum, our goal is to become healthier. At best, we want to get faster, more efficient, stronger, more powerful, better looking, and more interesting at parties. Right?

To measure this, we’ll compare two numbers and that’s how we gauge if and by how much we’ve improved.

We'll use cycling as an example.

How hard you're working on a bike can be measured 3 ways depending on a few variables:

Estimating your Rating of Perceived Exertion (RPE),
Power measured in watts or Functional Threshold Power (FTP),
Speed.

Using the speed example, at the beginning of a training block, ride your bike for 60 minutes as fast as you can and measure how far you went. At the end of the training block (say 6 weeks), ride exactly the same route as fast as you can and measure how far you went. If you went farther, you went faster. Because it was an hour long test (the threshold time constraint), your threshold output improved.

You can use the same type of testing for RPE or FTP. Going faster at the same RPE is an improvement in LTHR. Generating more watts is an improvement in FTP.

Here’s an actual example of one of our clients at Vitruvian Fitness. In one season, this client was able to increase his threshold heart rate by 14 beats per minute (10% improvement) and his power output by 60 watts (21.4% improvement). In this case, he improved his cardio-vascular capacity while simultaneously improving his strength and speed.

Stated more simply, this means is he increased his hour-long cruising speed from 20 miles per hour to 24 miles per hour. In other words, he could go 4 more miles in 60 minutes without working any harder.

In summary, there are two types of objectives here. The first is to improve your general cardio-vascular fitness. This can be measured in an increase in LTHR. The second is to improve your performance at threshold. This can be measured in a FTP or distance travelled over time.

Lactate Threshold is still a topic that creates a lot of discourse because there is a fair amount of misunderstanding on the subject. And frankly, scientists may learn more that could totally invalidate virtually everything we wrote here. Just remember why this matters – we’re trying to get healthier and go faster. Eat some good food. And have fun. In no particular order.

Want to learn more? Follow this link to a great in-depth article on the subject.

Get off the bike to get better on the bike

Mon, 02 May 2022 11:00:00 GMT

If you are completely satisfied with your cycling performance, you don’t need to read this article.

But if you find yourself doing the same thing over and over again expecting different results and not getting them, then maybe it’s time to try something different.

The Pledge

Every winter and spring, so many cyclists I know, including myself, make some type of pledge to make the upcoming cycling season more epic than ever before. Ride faster, farther, more often, do a multi-day tour . . . whatever it is – we’ve all done it. Maybe this is your year to do the Triple Bypass ? Outstanding.

But what have you really done about it? Often, what I hear from cyclists is they intend to get in more “base miles,” commit to additional mid-week rides, or get a Peloton ! Maybe you signed up for Zwif t or Systm (formerly Sufferfest) or set up the bike on the trainer and watch Breaking Away and American Flyers over and over.

Getting in extra time on the bike is never a bad thing. Unless extra time on the bike isn’t actually helping you get better.

Ride Less?

Here is why I think you should spend more time off the bike in your off-season and more time in the gym. Like golfers, you could always spend gobs of money on upgraded equipment.

You can get a new bike with a stiffer, lighter, and more responsive frame.
You probably need to upgrade your components – Ultegra just won't do any longer.
You can get lighter and stiffer carbon fiber cycling shoes.
Tune your bike, true your wheels, pump up your tires (maybe go tubeless!), lube the drivetrain, keep the shifters shifting and the brakes braking.

Why wouldn't you spend an equal or greater amount of time on the motor? (That's you.)

Here's the point and my main assertion: functionally stronger bodies (core, glutes, legs, back, shoulders, and more) might get you far greater performance gains than spending a fortune on bike upgrades.

No matter when you decide to dedicate some time working on your off-the-bike fitness, there is always something you can improve. It's just a matter of prioritizing your needs and getting started.

For cycling, the number one goal and biggest improvement you can make is to improve your body composition. Identify a healthy lean body mass goal and create a healthy strategy to improve that.

Core Coordination

Beyond body composition, we have found that improving the way you organize and coordinate your core is the next best thing to focus on. Regardless of how strong your legs may be, they can only put as much power into the pedals as they have support from the core above.

If your core is weak, uncoordinated, and disorganized, you’re losing energy. It's like trying to drive in the snow – without your tires making solid contact with dry ground, it doesn't matter what your functional threshold power is.

So, what do we mean? Core stability isn’t just about being able to hold a plank for a few minutes or do a lot of crunches. Instead, core coordination is the ability to dynamically stabilize your torso so it provides a solid base of support while your legs do the job you've trained them to do. In other words, when your legs are pumping and your heart is thumping, your trunk is providing a solid base of support that gives you something to push against.

How do we get there?

One of our assessment tools is the Functional Movement Screen . With this we can identify weak links in your kinetic chain and improve your performance by strengthening those links and getting them to work better together. As an example, if we observe that your low back goes into flexion while moving one leg into extension, that's a dysfunctional movement pattern that suggests you have an energy leak and possibly a future injury to your low back. Correcting that is simply a matter of selecting an exercise that's simple enough to repeat enough times that straightening your leg without arching your back becomes second nature.

Another insight comes from understanding how your core moves (or doesn't) and how it contributes to performance. Much of the core-specific work we do involves creating stiffness (like planking) while perturbing that stiffness with movements at the extremities (like deadlifts or kettlebell swings). Deadlifts are a super example because they require a high level of coordination between a naturally neutral spine held in place with a super stiff torso while lifting a load held in the hands from the floor using your glutes and hamstrings as the primary movers.

Of course, we don't start everyone off with deadlifting and kettlebell swings. But they will definitely find their way into your programming when the time is right.

The big picture.

The point of all this is to ride farther, faster, more often, and with greater satisfaction.

Getting a new bike, tricking it out with upgrades, and riding more are all awesome. Making upgrades to your bike's motor is also awesome and might just be the difference in a whole new set of achievements, QOMs/KOMs on Strava , and maybe even a podium.

To learn more, schedule a call or sign up for the 30-Day Trial Membership ! We'd love to be part of your best cycling season ever.

Wish for Wheels Bike Build Party!

Mon, 28 Mar 2022 15:26:52 GMT

Give a brand new bike and helmet to a 2nd grader!

April 23, 2022 11am - 2pm

Wish for Wheels is a non-profit organization that gives brand new bikes and helmets to kids in 2nd grade in Title 1 DPS schools.

Vitruvian Fitness is hosting the build party right here at the studio and it's going to be a blast! It's been 2 years since our last event and the kids need our help!

April 23, 2002 11am - 2pm

OUR GOAL IS 150 BIKES!

Are you in? Can we count on you for your support?

Everyone is welcome – invite your friends!

Here's how it works:

You purchase one or more bikes in the Wish for Wheels online store. A new bike and helmet are $150.
You come to the build party to assemble the bike(s) you bought. Join your Vitruvian community and, if you like, bring friends, family, co-workers, etc. The more builders the merrier. All are welcome.
These bikes are so simple to build, anyone can do it. There are only 6 parts and 1 wrench is all it takes to put them together. And we inspect each bike for safety!
The week after the build party, you get the opportunity to give the bikes we build to the 2nd graders at the school we are supporting.

The build party will happen at Vitruvian inside the studio and outside in the parking lot. We'll have it roped off with tents to shield us from the rain or sun. Food, beverages, music, and good times will be part of the party.

Please ask all your questions, buy your bikes today, and get ready to change some lives.

BUY YOUR BIKE(S) HERE.

Personal Training in Wheat Ridge, CO

Tue, 01 Feb 2022 16:42:34 GMT

Personal Training in Wheat Ridge, CO

Located in beautiful downtown Wheat Ridge - directly west of the Walgreens at 44th Ave and Wadsworth Blvd, Vitruvian Fitness® is centrally located and easily reached from the Highlands in Northwest Denver, Arvada, Lakewood, Applewood, and Golden.

We're A Gym for Adults Who Want to Get Strong and Refuse to Let Aging Call the Shots.

Our specialty is personalized strength training in small groups .

In a nutshell, personalized strength training in small groups is a personal training program designed specifically for you accounting for:

your unique individual history
physical needs
current abilities
short-term and long-term goals
your schedule

Curious to learn more?

Click here to sign up now !

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Personal Training in Arvada, CO

Mon, 01 Nov 2021 15:53:32 GMT

Personal Training in Arvada, CO

Just a short drive from anywhere in Arvada, Vitruvian Fitness® is located at 44th Ave and Wadsworth Blvd behind the Walgreens and Red Lobster.

We enthusiastically serve the communities of the Highlands in Northwest Denver, Arvada, Lakewood, Applewood, and Golden.

We help busy adults move better, get stronger, and feel great in about 2-3 hours a week.

Our specialty is personalized strength training in small groups .

In a nutshell, personalized strength training in small groups is a personal training program designed specifically for you accounting for:

your unique individual history
physical needs
current abilities
short-term and long-term goals
your schedule

Curious to learn more?

Click here to sign up now !

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Link In Bio

Sun, 15 Aug 2021 18:39:00 GMT

Vitruvian Fitness HomePage

Get Started – 30-Day Trial Membership
9 personal training sessions in 30 days – $189

Schedule a Call w/ a Trainer

Bike to Work [Out] Day - June 28, 2023

Help Wanted - Personal Training Intern

Training Schedule – Hours

Vitruvian Blog

Our Youtube Channel
100s of exercise videos and fitness tips

Personal Training in Lakewood, CO

Thu, 12 Aug 2021 21:21:14 GMT

Personal Training in Lakewood, CO

Just slightly north and east of Crown Hill Park and the old Lutheran Hospital, Vitruvian Fitness® is located at 44th Ave and Wadsworth Blvd directly west of the Walgreens. Getting to us from central Lakewood is an easy drive down Kipling or Wadsworth. Or, if you're on the far south end of Lakewood, it's less than 20 minutes to our studio via C470 and I70.

We've been serving the communities of the Highlands in Northwest Denver, Arvada, Lakewood, Applewood, and Golden since 2015.

We help busy adults move better, get stronger, and feel great.

Our specialty is personalized strength training in small groups .

In a nutshell, Strength Training at Vitruvian Fitness is a 100% personalized experience based on each individual’s starting point, goals, and pace of progress. Your program is designed around:

your unique individual history
physical needs
current abilities
short-term and long-term goals
your schedule

Curious to learn more?

We encourage you to do a 30-Day Trial Membership. In 30 days, yyou will get a 1-on-1 introductory onboarding session with Functional Movement Screen® , plus 8 completely customized strength training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

The Benefits of Foam Rolling Before Your Workout

Fri, 28 Aug 2020 17:29:06 GMT

The Benefits of Foam Rolling Before Your Workout:

Enhancing Performance and Reducing Injury

In the realm of fitness and exercise, finding ways to optimize performance and minimize the risk of injury is of paramount importance. One practice that has gained significant attention for its potential benefits is foam rolling, specifically when incorporated into pre-workout routines. Foam rolling, a form of self-myofascial release, involves using a cylindrical foam roller or other tools to apply pressure to muscles, tendons, and fascia to reduce tension and promote flexibility. This post explores the advantages of foam rolling before a workout, drawing insights from reputable sources such as Anatomy Trains, Team EXOS, Cressey Sports Performance, and research published on the National Center for Biotechnology Information (NCBI) website.

Enhanced Muscle Function and Performance

Foam rolling has the potential to enhance muscle function and performance through the manipulation of fascia, the connective tissue that surrounds muscles, bones, and organs. According to Thomas Meyers of Anatomy Trains , fascia plays a crucial role in transmitting forces within the body, contributing to overall movement efficiency. When fascia becomes restricted, it can impede muscle function and limit range of motion. Foam rolling acts as a form of self-massage, applying pressure to restricted areas and improving the function of your fascia. This can lead to improved muscle length, joint range of motion, and overall movement quality, all of which are essential for optimal performance during a workout.

Activation of Neuromuscular Pathways

Team EXOS , a leading provider of human performance solutions, emphasizes the role of foam rolling in activating neuromuscular pathways. Foam rolling before a workout can stimulate sensory receptors in the muscles and fascia, leading to increased neural input and improved muscle activation. This heightened neural drive can contribute to more effective movement patterns and muscle recruitment during exercises. Furthermore, the release of tension in overactive muscles through foam rolling can help restore proper muscle balance and coordination, which are vital for preventing compensation patterns and potential injuries during a workout.

Injury Prevention and Pain Reduction

Another compelling reason to incorporate foam rolling into pre-workout routines is its potential to reduce the risk of injury and alleviate pain. Eric Cressey of Cressey Sports Performance , a renowned strength and conditioning coach, discusses the role of foam rolling in improving tissue quality. Tight or restricted muscles and fascia can create imbalances that increase the likelihood of strains, pulls, and other injuries. Foam rolling helps break up adhesions and knots in these tissues, promoting blood flow and nutrient delivery to the muscles. This not only aids in injury prevention but also contributes to a reduction in muscle soreness and discomfort, allowing for more productive and enjoyable workout sessions.

Scientific Validation

The benefits of foam rolling are not only anecdotal; they are supported by scientific research as well. A study published in the NCBI database underscores the positive effects of self-myofascial release techniques, including foam rolling. The study highlights that foam rolling can lead to short-term improvements in joint range of motion, specifically at the hip and knee joints. Furthermore, foam rolling has been shown to enhance muscle performance and reduce muscle fatigue. These findings corroborate the practical insights provided by experts in the field and solidify the value of incorporating foam rolling into pre-workout routines.

Optimal Application and Considerations

While foam rolling offers numerous benefits, it's important to approach its incorporation into pre-workout routines with a degree of mindfulness and understanding. Experts from the resources cited emphasize that foam rolling should not replace dynamic warm-up exercises but rather complement them. Foam rolling can be seen as a preparatory step that helps enhance the effectiveness of subsequent dynamic movements. It's also important to focus on specific areas of tightness or discomfort and to apply appropriate pressure without causing excessive pain.

In conclusion, the practice of foam rolling before a workout holds significant potential for enhancing performance and lessening the risk of injury. Through its impact on fascia, neuromuscular pathways, and tissue quality, foam rolling contributes to improved muscle function, increased flexibility, and optimized movement patterns. The insights provided by Anatomy Trains, Team EXOS, Cressey Sports Performance, and scientific research from NCBI highlight the practical and evidence-based advantages of incorporating foam rolling into pre-workout routines. By understanding its proper application and considering individual needs, fitness enthusiasts can harness the benefits of foam rolling to elevate their workout experiences and achieve their fitness goals with greater efficiency and safety.

Curious to learn more about Vitruvian Fitness?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a private onboarding session that includes the Functional Movement Screen® , then 8 semi-private training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now or click the Talk to a Trainer button to schedule a call to learn more.

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Attribution: This article was written with assistance of ChatGPT.

Vitruvian Fitness Is Going Virtual.

Wed, 18 Mar 2020 02:01:00 GMT

For the past several weeks, I’ve been tearing myself inside out trying to balance the healthy benefits of community with the health risks to the community by staying open.

This afternoon, Mark, Niki, and I decided to transform Vitruvian Fitness from an in-person training studio to virtual online coaching.

You might want to start calling us Virt-ruvian Fitness. But please don’t – it sounds corny and you’ll just start typing it wrong all the time.

The governor of Colorado coincidentally may have imposed certain restrictions on “gyms” although we do not know what that means as there is no official guidance as of this moment.

Ironically, as many of you may remember, this past January, we were busting at the seams and trying to figure out how to fit more of you inside!

Here’s what the exciting new Virtual Vitruvian is going to look like starting tomorrow.

All in-person classes and personal training sessions are cancelled until it’s safe to re-open the doors.
Mark, Niki, and I will begin creating workouts that you can do on your own.
In the park, at home, with your family, on the trail, on the bike path, or wherever.
Personal Training clients will have your programs modified according to what phase you’re in, what your equipment resources are and what your workout environment looks like. We will continue to be engaged with you making sure you’ve got all the structure and accountability that makes training work.
All members will have access to all new content we’ll be posting online. There will be written workouts, videos, tips, insights, inspiration and maybe some perspiration.
Workouts will be written with various equipment options and exercise goals – bodyweight, TRX, Kettlebells, cycling, running, and freestyle ski aerials.
Personal Training clients will be able to check out equipment from the new Vitruvian Fitness equipment library.
Everyone is highly encouraged to purchase your own TRX. They are on sale right now at TRX Training for $169 and the kit includes everything you need to get started at home including the door anchor which means you can be working out as soon as you open the package.

If you have shoes or other personal belongings at the studio, please make arrangements to come pick them up.

Now for the mushy part.

I cannot express enough my immense gratitude to all of you. Vitruvian Fitness turns 10 years old in May. Those of you who have been with us since the beginning know this has been my labor of love for all those years. Where we started and how far we’ve come has been an amazing trail of blood, sweat, and tears. Literally.

We’ve made so many friends and connections. And that’s awesome.

Everything is going to change now. Hopefully, this is a blessing in disguise – just not too well disguised.

As always, my phone is always on and I’m always on email. I just wish I could say my door is always open, too.

Thank you.

Tom Wigginton
chief awesomeness officer

Vitruvian Fitness
Play Hard. Eat well. Be happy.

The Foodist Recalibration

Sun, 23 Feb 2020 11:00:00 GMT

It’s called a recalibration . A nutritional reset that eliminates some of the most inflammatory foods that we eat for a period of 2 to 4 weeks to give your body a chance to rebalance. Once or twice a year is good.

I’ve adopted this strategy directly from Darya Rose of the Summer Tomato and her book Foodist: Using Real Food and Real Science to Lose Weight Without Dieting . I wrote a review of the book in March ’14 and still think it’s among the most simple and practical books about changing the way you eat out there.

Two weeks is sufficient. Three is better. A whole month is really great.

Will you lose weight by following this recalibration? It depends on a lot of factors but for many of us, yes. The foods you are eliminating are well-known to be inflammatory and the longer you don’t eat them, the more your body will benefit from giving them up. Will you regain the weight if you start eating all these foods in the same quantities? Yes, for sure. So, pay attention to how you feel and maybe choose to eat less of these foods in the future. Or quit eating them altogether.

While you’re taking a break from these foods, you’re going to experience a wide variety of symptoms ranging from mild headaches, funny moods, changes in your energy, changes in bathroom habits, etc. Use this time to evaluate what the impact these foods have on you.

Think about it, if eliminating these things makes you feel off, what are they doing to you when you’re eating them? Is your body craving these foods because it needs them or is it craving them because it’s addicted to them?

Below is a summary of the recalibration directly from the Summer Tomato blog. I absolutely recommend you subscribe to her blog and newsletter. In a world full of confusing nutrition advice, she’s generally a great resource. Here’s the link to the original post.

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Summer Tomato’s Health Recalibration by Darya Rose

1. No sugar.

Everyone knows sugar is bad for you . And although I believe there’s a place for small amounts of it in a healthy diet, I’ll be living without any added sugar for the next two weeks.

If you plan on following along, I’d also recommend avoiding sugar substitutes. Calorie-free sweeteners have never been shown to assist with weight loss, and you aren’t doing yourself any favors by keeping your palate craving overly sweet foods. If you’re desperate for a little treat during this time, fruit is your best bet.

2. No wheat.

I typically limit my bread consumption to about once or twice a week, but for the next two weeks I’ll be going without it completely. Wheat is incredibly inflammatory and is associated with a huge range of health problems . Eliminating wheat and gluten, wheat’s main protein, for awhile gives your body a chance to heal from the damage done over the holiday season.

If you suspect you might be sensitive to gluten, two weeks might not be enough of a break to get you back to feeling normal. Four to eight weeks without it is what is typically recommended to test for sensitivity, so feel free to extend past two weeks if you’re troubleshooting health problems like fatigue, depression, arthritis or digestive issues .

I recommend avoiding all processed flours during recalibration, but you carbohydrate lovers still have lots of delicious options to get you through. I’ll be relying on rice, quinoa, potatoes and legumes to keep me from being a cranky low-carber. If you absolutely must eat pasta during the recalibration, there are plenty of good gluten-free options. Quinoa pastas aren’t too bad, and rice noodles are also usually gluten-free.

Keep in mind if you want to go fully gluten-free you should also skip barley. Oats don’t contain wheat gluten but are often contaminated during processing. Gluten-free oats are available at some stores.

Lastly, remember that soy sauce is made with wheat and contains gluten. A gluten-free option called tamari is an excellent substitute that basically tastes the same.

3. No dairy.

This one will be the hardest for me since cheese, yogurt and the occasional half-and-half do make regular appearances in my diet. However, dairy can make insulin regulation difficult and it can help to cut it out for a couple weeks.

Eliminating dairy products can help with other problems as well . Cow’s milk is the only food that is directly linked to acne. It can also be an inhibitor to weight loss, even in very small amounts. Like gluten, dairy can also trigger inappropriate immune responses, making it particularly problematic for people with rheumatoid arthritis , lupus, multiple sclerosis and other autoimmune diseases.

For milk lovers, I recommend almond milk or coconut milk as tasty substitutes, just be sure you get the unsweetened varieties. Here’s why I don’t usually drink soy milk .

4. Alcohol

I love me a glass of nice wine or a well-crafted artisan cocktail. I drink alcohol fairly regularly, and there is a good amount of evidence that it protects against coronary heart disease. Though there have been reports about alcohol increasing cancer incidence, the risks are typically mitigated by a healthy diet that contains plenty of folic acid.

So why do I recommend a two week break from the sauce? For starters, alcohol lowers your inhibition and makes it much harder to stick to the recalibration. It’s hard enough, you don’t need any extra excuses. The more important reason, however, is alcohol’s effect on your liver. Like fructose (the sugar molecule that is processed by the liver), alcohol promotes body fat accumulation and insulin resistance. For recalibration to be effective, you’ll need to be a teetotaler for at least two weeks. Sorry.

What is Recovery X – Pressing Reset?

Sun, 17 Nov 2019 08:00:00 GMT

Recovery X – Pressing Reset

Recovery X – Pressing Reset is a group exercise class based on the practices and concepts of Original Strength .

Have you ever been working on your computer or your phone and it just doesn’t seem to be working right? What do you do? You turn it off and back on again. Some devices have a reset button. Sometimes you press Ctrl-Alt-Del.

And more often than not, that’s all you needed to do get it working well again. Pressing Reset on your body is very much like that.

The mission of Original Strength is to bring the hope and strength of movement to every body in the world. Based on the human developmental sequence and the design of the human body, the Original Strength System teaches movements which help RESET an individual’s neuromuscular system allowing them to enjoy improved physical movement and physiological function.

The power of Pressing Reset is in its simplicity – Breath, Nod, Turn, Roll, Rock, Crawl. What you get out of it depends on what you need and what you put into it.

Three Reasons You Need Recovery X – Pressing Reset

1. Restore and build your reflexive strength.

Reflexive strength refers to how well your body reacts to an external stimulus without needing your conscious response. In Recovery X – Pressing Reset, restoring and building reflexive strength leads to improvements in your mobility and stability in 3 ways. 1) It enhances the way diaphramatic breathing leads to core strength. 2) It stimulates your vestibular system which is the sensory system that provides a sense of balance and spatial orientation for the purpose of coordinating movements. 3) It restores and improves your gait patterns which is our primary movement.

All this is beneficial for anyone regardless of their current physical status or goals. If you’re rehabbing an injury or coming off an illness, it will help speed the recovery. For weekend warriors, it will help improve your coordination and performance. Or if you’re a high performing athlete, it will help take your performance to the next level.

2. Hit your performance goals quicker.

Joe Friel, cofounder of Training Peaks , once said, “It would be better to call your recovery day an adaptation day. While they certainly overlap, they’re not the same thing. Adaptation is the real goal of such a day of reduced stress.” Rest and recovery is necessary not only for the adaptions you’re trying to achieve, but also to prevent overtraining which can lead to illness, injury, emotional stress, poor sleep, and training plateaus.

3. Recover with movement.

Another benefit of Recovery X – Pressing Reset is its movement-based recovery work. The purpose is to provide an active rest from the hard work and stress you do other days of the week. It balances the “fight or flight” with the “rest and digest.” Think yin and yang. Be exploratory. Think therapeutic. Do corrective exercises. It’s like the periodic maintenance you do on your car.

The first 35-40 minutes of class are all about Pressing Reset. We breath, nod, roll, rock, and crawl. The remaining time is spent on soft tissue work with balls, sticks, and rollers working out the kinks and knots.

All in, it’s 50 minutes of reset and recovery combining a variety of therapeutic modalities to restore and enhance balance in your life. You’ll feel rejuvenated, energized, and ready to tackle your day and your next workout.

Bare or stocking feet. No shoes! Schedule now!

Cycling Training Zones

Thu, 10 Oct 2019 07:30:00 GMT

Cycling Classes in Wheat Ridge, CO

Are you looking for a detailed listing of cycling classes offered in our Wheat Ridge fitness studio? If so, click here to learn more about this and other class offerings at Vitruvian Fitness!

About Lactate Threshold Heart Rate Training Zones

When you exercise at different intensities, expect different things to be going on in your body. It seems obvious but sometimes the terminology is confusing. And when you’re working hard, perhaps the last thing you’re interested in is a scientific explanation of why your legs, heart, and lungs feel like they’re going to explode. Right? Cycling Training Zones make it simple.

The first thing to understand is that heart rate training zones are just a measure of how hard (or not) you’re working. They are not a measure of your performance or speed. Further, the heart rate in one person’s Zone 2 can’t be compared to another’s heart rate in Zone 2 without knowing how fast you’re going or how much power is being generated in that zone.

To take it one step further, 2 bike riders could be right in the middle of their respective Zone 2. One is going 12 miles per hour while the other is going 16 miles per hour. They are both working equally hard but one rider is in better cycling shape and therefore more efficient and more powerful.

So, let’s break it down. All of this is adapted from the research and training of Dr. Andrew Coggan, PhD.

At Vitruvian Fitness, we choose to use heart rate to coach our cycling sessions. Watts are arguably a better way to measure intensity and output but power meters are less accessible to the general public due to their cost.

We’ll list the Training Zones, their name, what it feels like on the Rating of Perceived Exertion Scale of 1-10, and how long you would be able to last at a sustained effort at that intensity.

Zone 1 – Active Recovery – RPE 5 – All Day

Zone 1 is an easy “all day” pace with nowhere to go. Easy spinning or very low level exercise. Too low to induce physiological adaptations. Minimal sensation of leg effort/fatigue. Requires no concentration to maintain pace, and continuous conversation possible. Typically used for active recovery after strenuous training days (or races), between interval efforts, or for socializing.

Zone 2 – Endurance – RPE 6 – 2-3 Hours +

Zone 2 is an “all day” pace but with a purpose and a destination. Also known as long slow distance (LSD) training. Sensation of leg effort/fatigue generally low. Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is slightly elevated compared to that in Zone 1, but continuous conversation still possible.

Zone 3 – Tempo – RPE 7 – 1.5 Hours

Zone 3 is the typical intensity of brisk riding/training. It’s like you’ve got places to go, people to see, and you’re in a bit of a hurry to get there. Greater sensation of leg effort/fatigue than at level 2. Requires concentration to maintain, especially at upper end of range. Breathing deeper than level 2. Conversation still possible but somewhat halting.

Zone 4 – Lactate Threshold – RPE 8 – 45 min to 1 hour max

Zone 4 is the pace you could sustain for almost an hour but not 1 minute longer. Leg effort/fatigue gradually increasing from low to significant the longer the pace is maintained and becoming unsustainable in the last minutes of the effort. Continuous conversation is difficult at best, due to depth/frequency of breathing. Mentally taxing effort increasing with the duration of effort. Zone 4 efforts are typically performed in training as multiple ‘repeats’, ‘modules’, or ‘blocks’ of 10-30 min duration.

Zone 5 – VO2 Max – RPE 9 – 10-15 minutes max

Zone 5 is the typical intensity of long intervals intended to increase VO2max. Strong to severe sensations of leg effort/fatigue, such that completion of more than 30-40 min in total training time (with breaks) is difficult at best. Conversation not possible due to often ‘ragged’ breathing. Should generally be attempted only when adequately recovered from prior training – consecutive days of zone 5 work not necessarily desirable even if possible. Note: At this level, the heart rate may not reflect the intensity of this effort by the time the interval is over due to slowness of heart rate response.

Zone 5+ – Neuromuscular Power – RPE 10 – 10 seconds – 3 minutes max

Zone 5+ combines the training zones sometimes referred to as Zone 6 and 7 or Zone 5b and c. This range of intensity is at the highest end of physical limits. High intensity intervals of between 10 seconds and 3 minutes – designed to increase anaerobic capacity.

Measuring intensity using heart rate is generally not useful due to slowness of heart rate response. In other words, you will be physically unable to continue a 5+ effort before your heart rate actually registers the intensity. Severe sensation of leg effort/fatigue, and conversation impossible.

Very short, very high intensity efforts (e.g., jumps, standing starts, short sprints) that generally place greater stress on musculoskeletal rather than metabolic systems. Power useful as guide, but only in reference to prior similar efforts.

Cycling Classes in Wheat Ridge, Colorado

Would you like to learn more about our cycling classes in Wheat Ridge, Colorado? If so, get in touch today, and we would be happy to discuss all of the details with you!

Group Exercise Classes – a eulogy

Mon, 08 Jul 2019 10:29:00 GMT

Why We Stopped Offering Group Classes

(And What We Do Even Better Now)

In March 2020, when COVID changed everything, Vitruvian Fitness was only allowed to stay open by limiting sessions to 5 people at a time. To comply, we canceled all our group exercise classes and focused exclusively on small-group personal training.

What happened next surprised even us: demand for individualized strength training exploded. Our members thrived with personalized programs, more coaching attention, and stronger results. And when the health department finally allowed larger groups again – 2 years later – we didn’t have space to go back.

We’ve doubled down on what we do best: custom strength training in small groups, with expert coaching every rep of the way. While we miss the big-room energy of group classes, we’re making a bigger impact where it matters most—at the individual level.

If you’re looking for small-group personal training that’s tailored to your body, goals, and life, that’s all we do – and we’ve never been better.

Top 10 Fitness Goals

Thu, 13 Jun 2019 19:50:00 GMT

We opened Vitruvian Fitness in 2010. When we did, our mission was to help adults reprioritize, reclaim, and renew their health and fitness priorities after falling off the fitness wagon.

In fact, our founder Tom Wigginton fell off that fitness wagon himself while working in a high stress corporate sales organization that included lots of travel and entertaining. He had been struggling just to keep up with friends in fun recreational activities that he once enjoyed. It was then that he discovered he had lost his way and needed help. When this realization smacked him in the face, he decided to do something about it. And in the process, he discovered that he could help others who also found themselves struggling with their health and fitness.

After all these years, our vision is virtually the same: To inspire the members of our community to thrive in their complete physical, mental, and social well-being.

Because we’re personal trainers, our work is personal. It’s a little crazy to have to say that, but it indeed needs to be said. In the this age of technology and information, the answers to all our questions are merely a google search away. But the nuance of your needs matched to the pursuit of achieving your goals is where personalization makes all the difference.

All that said, you might be curious to know what everybody is trying to achieve here and how closely that resembles what you’re trying to achieve. Who do we serve and what is everyone accomplishing here? So, we compiled the top 10 fitness goals that Vitruvian Fitness members stated when they signed up.

In order – Top 10 Fitness Goals:

Get strong, get in shape, get toned.
Strengthen core.
Learn proper technique.
Be part of a community.
Consistency, structure, accountability.
Boost mood, energy, attitude.
Make the aches and pains go away.
Training for the rigors of X (X = cycling season, a triathlon, ski/snowboard season, parenting, aging, life . . .).
Age related training – balance, strength, agility, self-reliance, bone density.
Lose some weight. (This surprisingly comes in last every time).

What are your goals? Can we help you achieve them? The best way to see if Vitruvian Fitness is the place for you is to sign up for a 30 Day Trial Membership. It’s a 30 day test drive of everything we do with no commitment and no obligation to continue. Check it out and ask us any questions.

Instagram – Facebook

Wish for Wheels

Tue, 12 Feb 2019 02:31:00 GMT

On Friday evening, March 1st, Vitruvian Fitness is hosting a Bike Build Party for Wish for Wheels .

Through the Wish for Wheels organization, every 2nd grader in Title I designated Denver Public Schools will receive a new bike and helmet every year over a 5 year period! And you can be a part of that!

To participate, just purchase as many bikes as you like (minimum one per family) and then show up ready to be social and assemble your bike(s). NO BIKE ASSEMBLY EXPERIENCE NECESSARY!

Each bike and helmet is $100. Our goal is to buy and build 75 bikes. Buy your bike IN ADVANCE here:

https://wishforwheels.org/product/vitruvian/

We will have beer flowing supplied by our good friend Brann Greager. Brann has generously furnished beer beverages for many of our events. Just getting to enjoy his brews would make it enough of a reason to get together! Other beverages for adults and children plus light snacks will be served.

For you folks who LOVE details here you go:

Buy your bike NOW so we know how many bikes we’re donating.
Share this event with all your friends. It is not an exclusive Vitruvian event. The more bikes we buy and build, the more happy 2nd graders there will be in the world.
When we know how many bikes we’re building and donating, we can select the school with the closest number of 2nd graders to the number of bikes we build.
Come ready to have fun promptly at 6pm on Friday 3/1/19.
The bikes are super easy to assemble – only 6 parts. We supply all the tools and all the training. And we have a quality control team to check your work.
The following week, we’ll be delivering the bikes. You will be invited to attend the delivery party so you get to see the joy in all the kids’ faces the day they get their new bikes.
Wish for Wheels is a 501(c)(3) nonprofit organization that gives brand new bicycles and helmets to kids in low income communities.

Got questions? Ask!!

DO YOU REMEMBER YOUR FIRST BIKE?

What To Expect from a Vitruvian Fitness Private Fitness Consultation

Tue, 09 Oct 2018 12:00:00 GMT

Congratulations! You’ve signed up for personal training. Let’s get started.

When you made the decision to hire a personal trainer , it’s safe to say it’s because you need or want to make some changes in your life that you need help with. Depending on your goals, some of the changes and choices you’ll make may feel overwhelming. Thankfully, the expert trainers at Vitruvian Fitness will make achieving those goals easier. And it all starts at your very first session. Here’s what to expect from your private fitness consultation:

Expect to get personal

They call it “personal” training for a reason. When you schedule a private fitness consultation, you’re taking the first step to a wholly customized experience every time you enter the gym. In order to do that, your trainer needs to get to know you – in pretty significant detail. What is your exercise history? What types of training have you done before? What type of results did you get? What did you like? What didn’t you like? Who did you work with before? What did you like or dislike about them?

Do you have a background in athletics – recreational or competitive? Are you currently participating in any athletic, sporting, or otherwise recreational activity? How satisfied are you with your performance?

The more detailed you can be about your experiences with fitness, the better. Don’t be afraid to be honest! We’re here to make sure that you’re motivated and engaged every time you come to the gym, especially when that means avoiding styles that you know don’t work for you.

Along with your fitness history, your personal trainer needs to understand your medical background. Disclosing any injuries, surgeries, and specific health concerns helps him or her develop a plan that will work with you instead of against you. For women, this may also include talking about medical issues related to childbirth and your pelvic floor.

Expect to talk about your goals

Earl Nightingale said, “All you need is the plan, the road map, and the courage to press on to your destination.” Steven Covey said, “Begin with the end in mind.” Tom Wigginton asks, “What are you here for?”

No matter what you’re reaching for, it’s important to set goals with your personal trainer as a means to measure your growth. Your fitness goals don’t need to be exclusively about the numbers, either. It’s just as valid and worthy to aim for feeling better, moving better, or having less pain as it is to aim for improving your performance in a triathlon. Your goal may even be something incredibly specific, and that’s fine, too. What’s important is that you know what you want to work toward.

And it’s totally okay if you don’t know how to quantify your goals in the beginning. As you begin to experience what progress looks like, you can begin to set some measurable goals to help design your road map. While you may change them over time, having a base from which to start is key to measuring your success.

At Vitruvian Fitness, you’ll do a movement assessment called the Functional Movement Screen.

Your personal trainer needs to understand how well you’re capable of moving to know where to begin. When you schedule a private fitness consultation, our expert personal trainers will assess where you are and where you can improve. The Functional Movement Screen ™ is an excellent tool that a personal trainer should use to help customize your fitness plan. The screen will show where you excel and where you have room to improve, and what, if anything, needs to be fixed before you start to add volume and intensity to your program. You wouldn’t jump on the highway in your car if your brakes didn’t work well, would you? Don’t do the same with your body. In the end, this will help you make steady, uninterrupted progress toward achieving your goals in a healthier, more productive way.

Expect to build a partnership

When you have a private fitness consultation, you should, first and foremost, be looking to create a working relationship with an expert. The trainer with whom you work should be empathetic and compassionate, with an awareness of where you are in your life and how that can impact your fitness. A great personal trainer doesn’t shame or bully her or his clients; instead, she or he builds a lasting partnership based on empathy, mutual enthusiasm for achieving your goals, and an awareness of your needs. A great personal trainer will not use any shame-based sale techniques to sell a program to you. After all, a great personal trainer is there to help you take care of yourself; shame holds no place in the path to physical fitness.

At Vitruvian Fitness, our team of experts is dedicated to providing clients with unmatched personal training built on trust, kindness, and knowledge. Scheduling a private fitness consultation with one of the talented trainers on our team is a great way to take the next step in your fitness journey.

Weight Loss and Strength Gains: You Can Do Both

Thu, 06 Sep 2018 12:00:00 GMT

When starting a new fitness program, it’s important to identify what your goals are. Do you want to lose weight or get stronger? Do you want your fitness to manifest by how fast you can run or by how much weight you can lift? Do you want to participate in a triathlon or in a weight-lifting competition? Or do you just want to move exceptionally well, look and feel good in your clothes, have tremendous energy, and feel full of life?

Knowing your goals and assessing your current health and fitness status will help you determine what you should focus on first and how to prioritize each of these fundamental wellness assets: nutrition, mindset, movement quality, strength, power, endurance, and athleticism. Vitruvian Fitness’ team of expert trainers will help you create your plan, reach your benchmarks and outperform your expectations.

Weight Loss

When we discuss weight loss, we’re really referring to fat loss . Getting your body fat percentage to within a healthy range should be a high priority. This is going to be an endeavor that is close to equal parts nutrition and exercise. While working on this phase, maintaining your current levels of lean body mass is important and making sure your nutrition is well balanced is the key.

As you make progress in the kitchen, match those efforts by increasing the frequency, quality, and intensity of your exercise. Over time, you’ll lose fat and you’ll move and feel better. Every 4-8 weeks, re-evaluate your program and adjust according to the goals you set out to achieve from the onset.

Strength Gains Are Not the Same as Building Muscle

Getting stronger is multi-factorial. It’s a combination of using the muscles you’ve already got, coordinating their use, becoming efficient with them, and then making them stronger by adding more to them. “Adding more to them” has multiple meanings. Keep reading! Let me give you an example.

You have a box that’s slightly larger than you can get your arms around and even if you could, it’s just a little too heavy to lift on your own. You have 3 friends standing right there but none of them are willing to volunteer to help and two of them don’t speak English (or whatever your native language is). If all 4 of you would work together, it would be easy work.

So, you get the English-speaking friend to take the other side of the box. You manage the weight of it OK but you need to take lots of breaks and you look like a pair of drunken sailors as you stagger across the room.

While you do this, one of your other friends starts to learn English. Eventually, she helps by grabbing a corner. The box feels lighter now and you move a little more sure-footed. And finally, the last friend begins to understand your cries for help and takes the last corner. Now the box feels super-light and all 4 of you move with grace and ease.

That’s what getting stronger is all about. You’ve got all the muscles – until you train them, they just don’t all work and not very efficiently.

In more scientific terms (but too scientific), you’re recruiting more of your existing muscle fibers, coordinating complementary muscle groups, improving movement patterns, and enhancing your stability and base of support. While you’re doing this, it’s the perfect symphony of body systems that includes (but is not limited to) the muscular, circulatory, nervous, and endocrine systems.

And in this initial phase of your exercise program, you might not have increased your lean body mass at all. But you certainly got stronger.

To lose body fat, you need to get your nutrition in check. To build muscle, your nutrition also needs to be in check. You’ll have to eat more to build more muscle , so it’s important to track what you’re eating to ensure you get the best results. The discipline required in order to build muscle means you should already have a foundation of healthy eating and exercising before you begin any muscle-building program.

But what does building muscle mean? Above, we mentioned “adding more.” Some people want the strength, power, and speed without the size. For this group, we’re getting toned or adding density. Other people need or want extra size and the strength, power, and speed. This is known as hypertrophy, or bulking up. Once you decide which version you want, the difference is in the exercise programming and the food you eat.

Believe it or not, to get toned and strong, lift really heavy weights for a low to moderate number of reps 2-3 times per week. And eat normally. To get huge, lift medium weights for an enormous number of reps 4-6 times per week. Eat whole cows twice per week.

Then depending on your other performance objectives, you’ll change up the speed, intensity, types of weights you’re moving, frequency, and fun factors. Don’t forget about the fun and don’t forget about the active recovery days.

Vitruvian Fitness is the right team to shepherd you on your fitness journey. Before we take a single step or lift a single weight, our team will perform a Functional Movement Screen™ to determine the best path forward for you. To get yourself into gear, contact us now.

Original Strength – Pressing RESET Workshop

Mon, 20 Aug 2018 20:30:00 GMT

Vitruvian Fitness to Host Original Strength’s Pressing RESET Workshop

March 3, 2019 8am – 4pm

Internationally recognized Original Strength will introduce their cutting edge movement restoration techniques, called Pressing RESET, at a workshop to be held at Vitruvian Fitness in Wheat Ridge, CO on Sunday March 3rd , 2019. Featured by The Washington Post, The Huffington Post and CNN , these techniques are based on the idea of Pressing RESET (just like you would on your computer or mobile phone). You can press reset on your body by tapping into your nervous system to restore mobility and youthful potential.

Positive, even amazing results have been reported where OS RESETS were implemented and performed regularly. The resets are suitable for everyone and require little time or space to perform and zero equipment.

Tom Wigginton of Vitruvian Fitness chose to host the workshop to introduce the whole concept of Pressing RESET on the body. Wigginton had this to say… “In as little as 10 minutes a few times a week, I was amazed at how well the cumulative physical stresses of my own work were wiped away. Pressing RESET makes you feel good. It’s as simple as that. And many of our clients who are dealing with really significant movement issues are moving better than they have in many years.”

As the foundation for all other strength training, movement systems, human development, physical restoration and overall life improvement systems, Original Strength’s mission is to give health and fitness professionals all the tools necessary to help their clients and patients achieve the best possible outcome. Pressing RESET isn’t just for fitness professionals though. Everyone benefits from learning the system to use in their everyday lives, too.

The Original Strength System applies three key principles which make up each of their “Big 5 RESETS.” Similar to a computer or mobile phone, when it locks up or stops functioning normally, you reboot or Press RESET allowing it to go back to its original state and again function as it should. Some people see changes in a very short time, others over a longer time period, but everyone experiences changes if Pressing RESET regularly and consistently, even for just a few minutes a day.

“Tapping into our reflexive strength with the Original Strength program, is one of the few programs that our team at Johns Hopkins has found meets the foundational needs of virtually every single patient population we see. Our patient populations consist of medically complex patients with cancer, musculoskeletal, neuro, amputees, or transplant and from professional athletes, to the active aging. It is simple to integrate and we are systematically training all of our outpatient providers and support staff including students, rehab techs, residents, and therapists.” – Ken Johnson, Director of Outpatient Physical Therapy, Johns Hopkins

More information on Original Strength and the Original Strength Pressing RESET Workshop can be found at www.originalstrength.net or by contacting Tom Wigginton at Vitruvian Fitness at 303-455-0437 or www.vmfit.com .

The Importance of Diversifying Your Workouts

Wed, 01 Aug 2018 12:00:00 GMT

You know the saying: Variety is the spice of life. Well, it’s also what gives your exercise routine the flavor your body craves. While it’s tempting to do the same workouts when you hit the gym, 30 minutes on an elliptical three days a week isn’t going to get you the results you want. Adding variety guarantees you’ll reach your goals while having a great time. Here is why diversifying your workouts is so important.

Avoid boredom and burnout

Sure, there’s comfort in doing the same workout. You know the moves, or your route, or how long a workout will take you. But, repeating the same workout is really only effective if you’re trying to build the habit of exercising. Once you’ve built the habit, how long until you’re bored of going to the gym? How long will it take until you’d rather not run the three mile loop by your house or lift the same weights the same amount of time three days a week?

Diversifying your workouts makes each time you step into the gym an adventure. Experienced personal trainers will always look for ways to challenge you, both mentally and physically. If you’re constantly changing your workouts, you won’t get bored, and you will be more likely to continue to exercise.

Never plateau

Sticking with the same workout actually prevents you from reaching the results you want. Why is that? Well, after about six weeks, your body adapts to the workout routine and essentially stops feeling challenged. Muscle memory is helpful for developing efficiency (same results with less effort), but will eventually stall your progress. Changing your workout routine makes your body work harder, which will burn more calories and fat while building more muscle.

Build your muscles more effectively

When your exercises vary, your muscles have to strain to accommodate the changes. Even if the change is small–going from a walking lunge to a rear foot elevated split squat, for example–your body will utilize the same muscles in different ways. This differentiation ensures that you’ll continue improving and strengthening the exercise pattern, instead of just repeating the same thing getting more efficient, but not stronger.

Here’s another example: a standard deadlift is a great exercise for developing strength in the posterior chain . However, when you change up the routine with a sumo deadlift , you’re now targeting different areas of the same muscles while hitting new ones.

When you vary your workout, you’ll hit muscles you may otherwise ignore. You’ll be sore in places you didn’t know you could be sore. You’ll target areas that haven’t been utilized before or utilized correctly. You’ll fix muscle imbalances. In essence, you’ll get better full-body results by diversifying your routine.

If you don’t know where or how to start diversifying your fitness routine, let Denver’s Vitruvian Fitness help you. Our team of experts will devise a personalized routine according to the results of your Functional Movement Screen™ and coach you through your workouts every step of the way. We train in two-and-three week blocks, so you and your body will never have a chance to get bored. We also offer a variety of fitness classes–from indoor cycling to TRX training–so you always have the option to try something new. If you’re looking to exercise in a supportive but challenging environment, contact us today.

Three Easy Ways To Cook Healthier

Wed, 04 Jul 2018 12:00:00 GMT

Three Easy Ways To Cook Healthier

Whether it’s due to work, events, or your social life, sticking to a healthy lifestyle can be challenging. Thankfully, personal trainers are here to help with keeping you physically fit. You are still responsible for what you eat to fuel your body, however. Learning a few simple steps can make a huge difference in your results. Instead of blindly cooking at home or eating at restaurants, use these three easy ways to cook healthier and achieve your health and wellness goals .

Plan ahead of time
Don’t save your grocery lists for the last minute. If you walk into the store unprepared, chances are you’ll walk away with unhealthy food that you don’t need. Writing a list helps you distinguish between the foods you want to eat and the foods you should be eating. A grocery list helps control your impulse purchases because it makes you accountable: don’t buy things that aren’t written on the list, period. The added benefits of creating a grocery list include: saving time, saving money, and developing healthier habits. You’ll spend less time at the market overall, which means more time for you to do the things you love.

Use more fresh produce and unrefined grains

Okay, so you’ve made a list. But on your list are potato chips, protein bars, high-sugar cereals, and more. Learning to shop wisely means cutting down your processed purchases. If you need things like granola bars, read the ingredients before buying. The fewer ingredients the better, especially if they’re ones you can name. As a general rule, if you’re buying something (more) processed, try to know what every ingredient in the product is. Avoid anything that has lots of items ending with –ose in its ingredient list–those are all added sugars.

Your best bet is to avoid processed foods as much as possible. Instead of potato chips, buy your own sweet potatoes and roast them. Instead of raisins, purchase fresh grapes or strawberries to satisfy your sweet tooth. The key to cooking and eating healthier is simplicity: fresh produce can provide you with food for meals and snacks, as long as you plan accordingly.

One company making strides in providing nutritious, minimally processed snacks and drinks to fuel athletes of all levels is Skratch Labs . Their drink mixes, snack bars, baking mixes, and energy chews are all created as simply and healthfully as possible, making them a perfect fit for an active lifestyle.

Meal Prep

Meal prep is all the rage right now, and rightly so. The idea is simple: instead of buying lots of ingredients for meals you will cook each night, purchase ingredients that you can prepare in bulk and use throughout the week. Meal prepping is a great way to ensure you’re eating healthier, especially if your days are busy. When you are creating your grocery list, determine which meals you’ll want to eat throughout the week. Cook all the food you need and store it either separately (so you can mix and match) or together (if you prefer to have set meals). Either way, you will have nutritious, healthy food you can take with you to the office or eat at home

Eating healthfully is a huge part of living a better lifestyle. Another part is making sure you’re taking care of yourself physically. That’s where Vitruvian Fitness comes in. Our programs are designed to work with you at whatever level you’re at to help you achieve whatever fitness goals you may have. To get started with a fitness routine crafted by experts and tailored to your exact needs, contact us now.

Photo courtesy of Pixabay under Creative Commons Zero license

The Vitruvian Love

Thu, 21 Jun 2018 19:43:00 GMT

SHARING THE VITRUVIAN LOVE

You've been training at Vitruvian Fitness® for some time now and you love it! So, why not spread the love to friends, family, co-workers, neighbors, and strangers?

We've got a sweet deal for anyone you ref er. $100 off the regular $189 price of our 30-Day Trial Membership. All your friend needs to do is fill out this form. https://www.vmfit.com/refer

It couldn’t be easier.

30 Day Trial Membership for $189 $89!
Includes 9 Personal Training Sessions plus unlimited group classes for 30 days!

Got questions? Call, write, or stop in. We’d love to meet you.

The Importance of Exercise After Surgery

Wed, 20 Jun 2018 12:00:00 GMT

Most people assume that returning to exercise immediately following a surgery is risky; instead, they believe that taking it easy is an essential part of recovery. While it’s true that jumping into a fitness routine post-op with no planning raises the chance of injury, an exercise regimen created in tandem with your medical practitioner is actually extremely beneficial. Here are reasons why it’s important to exercise after surgery.

Work toward the best outcome for you

It can be tempting to rest as much as possible post-op, but that can hinder your recovery. Working with your medical practitioner ensures that your recovery period is more than just resting. Ask your doctor for a referral to a physical therapist, and find a personal trainer who is experienced with recovery programs.

Your recovery should include mobility work and strength work. In fact, by using a physical therapist and a trainer, you will help prevent future injuries and speed up your recovery time . Programs can and should be designed to work with your recovery to prevent injury and ensure strength and mobility in the affected area.

Avoid the temptation to jump back into whatever physical routine you had before surgery, as that can actually hinder your recovery. It is imperative that whatever exercise and mobility work you do is specifically designed for you.

Prevent other injuries and deterioration of overall health

The tendency toward a sedentary lifestyle in the weeks and months after surgery is tempting, but will impede your health in other areas. For example, a long bed rest after knee surgery will weaken the supporting muscles around the joint and actually increase your risk of injury. Staying sedentary as part of your recovery compromises your overall fitness level and so can affect your weight, blood pressure, mobility, strength, and more. In fact, exercising after surgery prevents blood clots that can form after vascular or hip surgery and can be fatal. A focused program prevents these outcomes.

Create a better, more fitting routine

You may already have a fitness routine pre-surgery, but now you have the opportunity to receive something entirely personalized. By having a trainer who develops a program based on the information received from your doctor, your exercise routine will be tailored to your specific recovery needs. If you try to work out on your own, you risk healing improperly or neglecting areas that require attention. Having a trainer and doctor working together means you’ll know which exercises are best for you, and how to best do those. They can also keep track of your progress and work in tandem should issues arise, thus ensuring your safety and recovery.

The most important part of exercising after surgery is making sure you’re working with experienced professionals who are willing to receive feedback from your medical practitioner. That’s where Vitruvian Fitness comes in. Our team of experts will create a program based on your doctor’s recommendations, and we’ll continue to provide data and receive feedback to make sure we’re giving you the best care possible. If you are preparing for a surgery and looking for a team to help you recover post-operation, contact us now.

Is “Feel The Burn” Actually Good Advice?

Wed, 06 Jun 2018 12:00:00 GMT

What’s the number one phrase you hear from trainers when you’re exercising? Feel the burn. But is that actually something you should aim for? The results are mixed, which is why our trainers at Vitruvian Fitness want you to really consider when someone tells you to feel the burn.

Remember, exercise isn’t punishment

One of the biggest problems with the phrase is its connotation with negativity. Essentially, the phrase is saying, “Enjoy the pain! Suffer through your workout! Keep going even if it hurts!” A healthy fitness regimen should not be framed negatively. Exercise should be enjoyable, not something you feel like you have to do. If you’re telling yourself you need to feel the burn in order to have a successful workout, you’re framing things the wrong way. Your workout mantra should encourage positive thinking, and doing so will translate to a positive outlook outside the gym, as well.

What is the burn, anyway?

There are two types of “burning” you’re feeling when you exercise: muscular overload and localized muscular fatigue. The former happens when you exert more effort than your muscles have the capacity for, like lifting heavy. The latter happens when a muscle group gets tired, which is different than being overloaded. For example, your shoulders will burn from doing heavy overhead presses, but they will also burn if you just hold your arms perpendicular to your body for a long enough time. Which one is actually making you stronger? Lifting the weights, of course.

What to feel for instead

Since it can be difficult to tell if the “burn” you’re feeling is from overload versus fatigue, don’t spend your time worrying about whether or not you’re feeling it. Instead, focus on the quality of effort you’re expending. For example, if a set calls for 8-12 reps, focus on performing at least 8 but no more than 12 high quality repetitions. If you can do more than 12, bump up the weight. The point isn’t to feel the burn as much as it’s to work toward your functional maximum best effort. Maintaining proper form throughout the workout while you try to push your limits may not lead to feeling the burn, but you’ll know you’ve worked hard because you’re spent.

When “feeling the burn” makes sense

Okay, so if feeling the burn isn’t the best advice, is there a time when it is useful? The short answer is yes. It comes in handy for two different things: gauging your effort in a HIIT workout, and strengthening the mind-body connection. When you’re doing a high-intensity interval training workout, the burn is a good indicator of your cardiovascular effort and can help you monitor your fitness level. Also, when you train specific muscle groups, “feeling the burn” and making sure that muscles are activating properly helps increase your awareness as you move through exercises. In these instances, “feeling the burn” is really just another way of developing a connection to your body and knowing whether you’re doing a movement correctly.

Now that you know that “feeling the burn” isn’t exactly the best goal to have in a workout, where do you go from here? Well, at Vitruvian Fitness we aim to help you develop your mind-body connection and reach all of your fitness goals. We do this by using our Functional Movement Screen™ and our personalized training programs . If you want to move beyond stale industry lingo and achieve real results in and out of the gym, contact us today.

Curious to learn more?

We encourage you to do a 30-Day Trial Membership. In 30 days, you will get a private onboarding session that includes the Functional Movement Screen® , then 9 semi-private training sessions doing the program we design based on that first session. And you’ll get to be a part of one of the most inviting, inclusive, and fun communities you’ll find anywhere. At the end of your trial, you get to decide if you liked it and if you want to continue with a regular 6-month membership. All the options and prices are on our Membership page.

Click here to sign up now!

Our facility is conveniently located on the northwest corner of Denver in beautiful downtown Wheat Ridge.

Photo courtesy of Ani Vattano Photography

5 Things To Know Before Hiring a Personal Trainer

Wed, 23 May 2018 12:00:00 GMT

Having goals like losing 30lbs or riding your first century race in less than 5 ½ hours are great achievements for which to aim. They give you something to reach for and provide you a “finish line” for your training.

More importantly, however, is the change that takes place in you while you’re working to achieve your goals. Checking off items on a list is great, but recognizing the physical, emotional, and mental growth you experience is infinitely more valuable because those changes will last you a lifetime.

Know where you’re starting from

The journey of a thousand miles begins with the first step. If you want to run an obstacle course race, squat more than your bodyweight, or compete in a triathlon, but you can’t touch your toes or hold a plank for 15 seconds, you need some intermediate goals. Recognize your starting point and make benchmark goals along the way to whatever your end goal is. Setting intermediate goals gives you more opportunities to celebrate success, which in turn will keep you motivated. It’s a win-win!

Be coachable

If you’re going to hire a personal trainer, you need to be open to hearing what needs to be done and how it needs to be done. Hiring a trainer means you know you need help in one way or another. Chances are, the trainer will change a lot of your current routine. Keep an open mind; after all, they’re the experts and will know what’s best for you in order for you to reach your goals.

Be prepared for referrals

A good personal trainer will recognize when serious movements or health issues aren’t within her scope of practice. You might need to see a licensed medical practitioner (like a doctor, orthopedist, or physical therapist) before you can begin a new fitness regimen. Or, scheduling a recurring physical therapy appointment may help your journey as you work with your personal trainer. Bear in mind that starting a new program may reveal a pre-existing condition you were unaware of. After all, you won’t know that your car has a dead battery if it’s just been sitting in the garage for the past 12 months.

Put in the work

If you’re hiring a personal trainer, be prepared for working hard. They’ll give you the best programming they can, but it’s up to you to bring the effort. Work hard and stay consistent. You’ll be working out 2-5 times per week for months or years to come, establishing new goals as you conquer old ones, and building a mentally and physically stronger version of yourself. Consistency beats intensity every time, so stay dedicated.

Now that you know how to prepare for hiring a personal trainer, you need to find one that will work best for you and your goals. Vitruvian Fitness starts each personal training journey with a Functional Movement Screen™ to identify your areas for growth. Our experts will move you through progressions and help you tackle whatever challenges you face. To take the first step in your journey toward better health and wellness, contact us today.

Photo courtesy of Pixabay under Creative Commons Zero License

How to Train for Cycling Season

Wed, 18 Apr 2018 12:00:00 GMT

How to Train for Cycling Season

Spring is finally here and the weather is warming up, which means it’s time to get ready for the summer cycling season. Whether you’re a casual rider or a seasoned pro, we at Vitruvian Fitness can help you reach your next milestone. Here’s how to best prepare yourself for any of the trails or races you have set your sights on.

Train smarter

A common misconception about training for any event or performance goal is that you have to train hard all the time. That’s just not true; your performance will suffer if you do the same workouts at the same intensity day after day. Variation is good for your muscles , and a week a month should be dedicated to lighter training days to give your body a break. If you train the exact same way every day, improvement will be hard to come by. We offer several class types that will challenge your muscles and keep you from plateauing.

Knowing what your weaknesses are is key to improving your performance. For example, going for long rides at a difficult pace may be good for your endurance, but it won’t necessarily make your muscles stronger so you can go faster. Schedule an appointment at Vitruvian for training and we will provide you with a Functional Movement Screen™ to identify your weaknesses and build a plan to help you achieve your goals.

Be flexible

This isn’t just about what type of training you do–it’s also about mobility. Improving your mobility is essential in injury prevention. Consider incorporating yoga into your schedule, or–if that’s too much of a commitment–developing a daily stretching routine . Cycling is a wonderful endurance sport but it can shorten your muscles, which will eventually hinder your performance. Why is that? Having inflexible muscles makes it more difficult to get into an aerodynamic position, which slows you down. Therefore, not only is yoga or stretching helpful for injury prevention, but it will also improve your time.

Lift weights

In order to be more powerful and efficient on the road, you need to build strength. Specifically, you need to focus on your legs, core, and triceps. Exercises like deadlifts and squats will help make you a stronger pedaler while increasing your endurance. Strengthening your core with Russian twists or supermans will prevent back pain and the muscle-shortening effects of frequent cycling.

For your triceps, work on push-ups to keep you propped up on your handlebars. Push-ups work the triceps, chest, shoulders–including the shoulder blades, which help maintain your posture– and core. If you’re not quite ready for full push-ups, don’t do them from your knees. Start with your hands elevated on a set of stairs. Start at the lowest step where you can complete six push-ups with a full range of motion. Full ROM for a push-up happens when your chest touches the surface of the ground. Add one push-up a day until you’ve mastered twelve at that level. From there, drop your hands to the next lowest step and start the process over again until you can do them by the dozen with your hands and feet on the floor.

The smartest way to improve your performance in this sport is to combine strength training with bike rides, so don’t be afraid to pick up that barbell!

These tips are meant for everyone, from the weekend cyclist to the ultra-distance biker. Vitruvian Fitness offers individualized training in private or semi-private sessions to help you reach your goals. If you are looking to pick up a new sport or aiming to improve your performance, contact us today.

Photo courtesy of Pixabay under Creative Commons Zero License

Is TRX Suspension Training Right for You?

Wed, 04 Apr 2018 12:00:00 GMT

Is TRX Suspension Training Right for You?

When starting a workout program, it’s important to find something that works well for you. Exercise shouldn’t be something you hate to do; in fact, the more reasons you have to enjoy your workout , the more likely you are to make it a habit. Here at Vitruvian, we incorporate TRX Suspension Training in every program for its myriad of benefits. Here’s how training with us and the TRX system will help you reach your goals!

Enjoy Endless Customization

There are more than 300 exercises you can do with a TRX suspension trainer. Since most human movement can be categorized as locomotion, manipulation, or striking, why plant yourself on a bench or a machine to exercise when you don’t operate that way in real life? The TRX system will Make Your Body The Machine ™, enabling a comprehensive workout that will help you achieve your goals.

Each movement in a TRX class at Vitruvian is adaptable to your abilities, so any exercise can be made more or less difficult by repositioning your body. Simply put, you are less likely to plateau because you can make any exercise more of a challenge. Countless variations mean that you can constantly push yourself and enhance your coordination, strength, agility, and stamina.

Build Core Strength

All movement in the TRX will require core stabilization work. One or more extremity will always be in the TRX and one or more extremity will always be on the ground, so your core is constantly engaged. Whether you’re using the TRX to squat, row, or do push-ups, you’ll be using your abdominals and back muscles to stabilize your body. This inherent core work is fundamental for injury prevention, so the more you train with us on the TRX, the better prepared you are for any functional movement outside of the fitness studio.

Be a Part of an Inclusive Community

Since the TRX system is so versatile in its use, people of any background or ability can use it. Young or not-so-young, beginners or experts, athletes, cyclists, weightlifters, yogis–it doesn’t matter, everyone can use the TRX and have a challenging, fun workout. Rehabbing an injury? You can use the TRX. Simply put, this suspension training system has benefits for any person at any stage of their wellness journey.

Because the TRX suspension trainer is so versatile, we can all do the same exercises at the same time. If you’re new, you’re easing yourself into the moves; if you’re a regular, you’re pushing yourself harder. Either way, we’re here to support each other and become stronger individuals and a stronger community. Contact us now to schedule your first class on these suspension trainers and see what all the TRX fuss is about!

Tips for Managing Your Fitness Lifestyle

Wed, 21 Mar 2018 12:00:00 GMT

When aiming for an overall healthier lifestyle, working out is usually one of the first things that spring to mind. But exercise shouldn’t be the only thing you do to stay fit—it’s just one piece of a larger puzzle. Your activities outside the fitness studio are just as important as the ones within. At Vitruvian Fitness , we care about the big picture, which is why we’d like to share these tips for managing your fitness lifestyle.

Find Your Why

Identify the specific goals you’re working toward and ask yourself, Why? Why strive for those goals in particular? Find the intrinsic motivation behind your fitness lifestyle, and remind yourself of the reasons you chose this path in the first place.

Eat Well

Healthy nourishment is the foundation for everything. You will spend approximately 40 of your 168 hours per week doing nourishment-related activities (planning, shopping, preparing, eating, cleaning up). If you find yourself spending less than those 40 hours, you’re either highly efficient (and good for you!) or your nutrition is pretty suspect.

Don’t worry—get educated! There’s an incredible number of resources for learning about healthy nourishment (though none of them come from the food supply chain, unfortunately). Get a book or three, and start learning. Really learning.

Kill Your TV

For real. Is there anything on TV that will enhance your life in a way that a book, activity, or visit with a friend can’t do better?

Cultivate Good Habits

These four of The 7 Habits of Highly Effective People are, in fact, highly effective. Using these guidelines, it’s easier to set goals, make a plan, work the plan, and then reap the rewards.

Be Proactive – Take responsibility for your life. Actively seek solutions, set goals, and reset priorities.
Begin with the End in Mind – Envision what you’re trying to accomplish, and empower yourself to make your goal a reality.
Put First Things First – Learn where your priorities lie, and then follow through. For example, “Move Well” followed by “Move Often” comprises the tagline of the Functional Movement Screen .
Sharpen the Saw – Seek enrichment in all areas of your life: physical, social, emotional, mental, and spiritual. Keeping sharp makes everything work more effectively.

Celebrate Non-Scale Victories

Non-scale victories are just that: victories that have nothing to do with changes in weight. Instead of putting so much stock in the numbers on a scale, celebrate your personal achievements along the road to a healthier lifestyle.

Take Care of Yourself

Prioritize your self-care above all else. If that means eliminating or reducing the time you spend on something else, do it! A successful today depends on a well-executed yesterday: you ate well, you managed your stress, you got a good night’s sleep.

Another important thing to remember is that work without rest is wasted effort. You need balance—both yin and yang, so to speak. To that end, your fitness lifestyle must also include recovery activities. A day off after a hard workout, or a massage after a day-long bike event is all part of the lifestyle.

Stay Organized

First, organize your stuff so you’re not scrambling to get everything together before you head to the studio. Make a list of all the things that go in your gym bag and put it on a luggage tag attached to your bag (or in some other permanent place where you pack your bag). It might look something like this:

Shoes (workout and/or cycling)
Socks
Workout clothes (bottoms/shorts/top/bra/warm up jacket/whatever else is seasonally appropriate)
Hair ties/hat
Water bottle
Music and headphones
Towel
Post-workout shake

Second, organize your time. We make it a breeze to keep track of your workout schedule with our simple, easy-to-use Vitruvian Fitness app . You can schedule training sessions, sign up for classes, stay in touch with our trainers, and more, all from your iPhone. And the best part is, it’s free!

For tough, rewarding workouts designed to complement a holistic approach to fitness, give our team at Vitruvian Fitness a call. Our group classes and personalized training sessions are engaging, stimulating, and fun! Call today at 303-455-0437 to get started, or enroll online .

Photo courtesy of Unsplash under Creative Commons 0 license

The Benefits of Group Fitness That Nobody Talks About

Wed, 21 Feb 2018 12:00:00 GMT

Everyone knows that cultivating a regular exercise routine is great for your body, mind, and spirit, but fewer people are aware of the extra benefits gained only by enrolling in a group fitness class . For instance, did you know that group workouts yield better results than training solo? Not to mention, group fitness classes are often cheaper than hiring a personal trainer. From better workouts to fatter wallets, here are five lesser-known benefits of working out as part of a group.

Community

Group fitness classes build community by bringing people together and uniting them in a common purpose: work hard, play hard! Not only does this boost your sense of personal accountability, making you less likely to quit, but you’ll meet new friends and build lasting relationships that carry on outside of the fitness studio. Encouraging one another and sharing in each other’s successes increases motivation and satisfaction overall, pushing you to new limits you may have never thought possible.

Unleash Your Inner Beast

All that extra motivation produces a real, positive impact on your fitness goals. Studies show that working out as part of a group provides much better results than doing it on your own. A little bit of friendly competition inspires you to work harder than you would by yourself, fostering tenacity and grit that will serve you both inside and outside the studio. Your fitness family will lift you up when you’re feeling down, helping you push through the low-energy days and unleash your athletic potential.

Variety

Instructor-led group workouts allow for much greater variety in your exercise routine, leading to less burnout and boredom. Staying interested is so much easier when there’s something new to look forward to in each class, whether it’s the music, the pace, or the style of your workout. Plus, focusing on different skills and muscle groups means you’ll get a fuller workout than if you were just doing the same thing every time.

Fun and Excitement

Although scientific results are mixed when it comes to the impact of music on exercise, the bumpin’ beats of a group fitness class certainly add an extra dimension of fun to any workout! High-energy music is a stimulating, engaging way for your instructor to set the pace and drive the intensity she wants from her students. Besides, music is a great unifying force, creating conversations, debates, and memories for class members to bond over.

Save Money

Despite what you may believe, group fitness classes are incredibly budget-friendly. While personal trainers cost upwards of $85 per hour (ouch), group workouts range from free with a monthly membership to $25 per class, even in super-chic boutique studios. At Vitruvian Fitness, we offer a flat-rate, two-week introductory membership, during which you’ll have access to all our classes in addition to our expert trainers. Given that you get an entire community of hard-working, fun-loving, sweaty workout buddies included in the cost, that’s some serious bang for your buck. And if you want more when those two weeks are up, we have a wide variety of pricing options and packages to suit your fitness goals, whatever they may be.

Ready to take your workouts to the next level? Sign up for one of our group classes at Vitruvian Fitness today. Our super-charged indoor cycling and functional training classes are designed to make you a better athlete and a stronger person overall. Call us at 303-455-0437 to learn more!

Photo courtesy of Unsplash under Creative Commons 0 license

Functional Training vs. Traditional Strength Training: What’s the Difference?

Wed, 07 Feb 2018 12:00:00 GMT

What’s the Difference between Functional Training and Traditional Strength Training?

For many of us, life is hectic and it’s tough to schedule time for the gym. To get the biggest bang for your buck, it’s helpful to know the difference between traditional strength training and functional training , so you can make the best decision for your needs and goals. Not sure what these terms mean? Here, we explain the fundamental differences.

What qualifies as “traditional” strength training?

You may have an idea in your mind what “traditional” strength training is, but really there’s no such thing as “traditional.” There are, however, several different types of training that come to mind that may qualify as traditional. What’s right for you depends on your current fitness state and your goals.

When you think of strength training in general, here is what comes to mind for most people:

Bodybuilding and physique training: This type of training focuses almost exclusively on building a certain type of aesthetic – in other words, to get huge. While you will certainly work specific muscles to fatigue, this doesn’t necessarily mean that they’ll be useful in daily life. Big does not necessarily equate to useful.
Machine and/or circuit training: You’ve seen the rows and rows of machines in the big gyms. They are elaborate devices designed to isolate individual muscles and can be useful for bodybuilding, physical therapy, or for the novice weightlifter. The problem is, with the exception of bodybuilding, they have very limited usefulness. Each individual machine is designed to work a specific muscle in isolation but your muscles don’t work like that in real life. For example, seated knee extensions won’t help you run faster or carry heavy things since those activities require a synchronized recruitment of dozens of other muscles. Those rows and rows of machines look pretty cool and help big gyms sell a lot of memberships at the beginning of the new year, but most memberships go totally unused.
Power lifting: Power lifting and its cousin Olympic lifting are actually two different weightlifting sports where the competitors try to out-lift each other in a small number of different barbell exercises. There’s no question that these specialized lifters are strong powerful athletes. Many of the individual exercises make their way into a functional training program. However, power lifting exclusively does not have any specific carryover into general sports performance or every day life. And it is certainly not the best option for the beginner to intermediate exerciser who’s primarily interested in improving their general fitness level.

If the above sounds familiar but doesn’t sound appealing or achievable, you’re not alone. Luckily, the methods that we think of as “traditional” aren’t the only (or most effective) ways to improve your health.

Take a look at functional training, and why this form of exercise has a better chance of fitting in perfectly with your unique situation.

What is functional training?

Functional Training is a comprehensive strength training program that directly contributes to improved activities of daily living and athletic pursuits. We’ve covered a few of the reasons why “traditional” strength training isn’t ideal for all life circumstances. That’s where functional training comes in. The following points will demonstrate why this method may be a great fit for your busy lifestyle and personal situation:

Functional training is a total-body, comprehensive approach to fitness that will truly make a difference in your daily life.
Functional training begins with establishing your individual baseline competency and then progresses from there. In other words, we start where you are, compare it to where you want to go, and then design the program that’s right for you.
Nerd Alert: All movements can be categorized as either locomotive, manipulative, or striking. Locomotive movements include walking, running, jumping, climbing and swimming. Manipulative movements include lifting, carrying, and throwing. Striking movements include swinging things like golf clubs, bats, or rackets. Striking also includes hammering nails, combative sports like judo, or wrestling for sport or with your kids. Functional training enhances all of these.
Functional training utilizes a wide variety of training methods and tools that include barbells, kettlebells, dumbbells, TRX, resistance tubes and bands, cables, medicine balls, sandbags and so much more. Some tools are better at some things than others. And sometimes, the point of the variety is variety itself.
Your coach or personal trainer will direct you through a balanced variety of exercises that will get you progressively healthier, stronger, and more agile so you’re never missing anything or going down a path that can lead to injuries or overuse problems.
And it’s never boring! By bringing purpose and applicability to your training, you’ll quickly notice a difference in your energy, endurance, and flexibility. Functional training is meant to improve everyday life and your performance at the sports you love. As you continue to work toward your goals, you’ll also realize that activities of daily living – like carrying heavy things or bounding up the stairs at work or at Red Rocks – get much easier.

If functional training sounds a lot better than chugging away on a treadmill, give us 30 days to show you how it’s done. Click on the Sign Up button and choose the 30 Day Trial Membership to experience everything we do for a month. We bet you’ll be super happy you did.

Our facility is conveniently located on the northwest corner of Denver in Wheat Ridge.

What Every Beginner Should Know About Indoor Cycling Classes

Wed, 17 Jan 2018 12:00:00 GMT

UPDATE: Indoor cycling moved to Zoom in March of 2020 for several months before it was cancelled permanently in 2021. It was an important part of our programming and culture for 11 years and we miss it very much.

Congratulations! You did it. You finally signed up for that indoor cycling class you’ve always talked about. So now what? We understand that trying something new can be daunting, but don’t worry—it’s just like riding a bike. Keep these tips in mind before your first ride, and you’ll be feeling like a pro in no time.

Arrive 10-15 minutes early

Come early so you can check out the studio, fill up your water bottle, change shoes, and meet the instructor who will help you find the perfect fit on your bike. You’ll also have the option to wear a heart rate monitor if you’d like (see below for more on this).

Dress for success

You’ll need a pair of comfortable bottoms that allow you to move freely, such as exercise shorts or yoga pants. Traditional padded cycling shorts are a good choice for beginners who might be a little sensitive to sitting on a bike seat. However, there’s no need to get fancy: until you start riding serious miles outside, virtually any cycling shorts will do.

On top, wear a shirt made of moisture-wicking fabric. The more form-fitting it is, the better the wicking performance will be; but if tight shirts aren’t your thing, a baggy one is fine.

You can wear any athletic shoes you’d like, although we recommend a pair that rarely sees the outside world. Our pedals will accommodate regular sneakers, or bike shoes with the standard SPD cleat.

Know what to expect

First, there will be an easy warm up that lasts about 10 minutes. During the warm up, the instructor will outline what the rest of the ride will be like, and remind the class about good form and riding mechanics.

You’ll choose the gear, or resistance, that works best for you. You are always in control of your resistance and can set it wherever you feel is appropriate. The intensity will increase gradually according to the instructor’s plan. They’ll let you know how long a specific drill will last, how fast to pedal, and what Zone to be working in.

Read up on the lingo

Training Zone, RPE, and work intensity are fairly interchangeable terms that help you measure how hard you’re working. We usually refer to Zones, but have a handy translation chart in case you’re familiar with a different system

You’ll also hear us talk about lactate threshold , a unique measurement we use that sets us apart from other indoor cycling classes. Your lactate threshold is specific to you, and has nothing to do with your age, sex, or fitness level. It refers to the most challenging effort that you can sustain for an hour if you really push yourself.

Think of it like this. If you’re working so hard you can’t make it 60 minutes, you’re over your threshold. If you finish a 60-minute ride and realize you could have gone harder, you were below your threshold. If, at the end of 60 minutes, you barely have enough energy to step off your bike before collapsing into a hot, sweaty mess on the floor, you’ve found your threshold!

The good news is, while we will frequently ride at that level of intensity, we’ll never do it for 60 minutes straight. So, you can rest assured that you’ll always be able to make it home safely.

(Optional) Wear a heart rate monitor

If you choose to ride with a heart rate monitor, you’ll see your heart rate as a percentage on the screen at the front of the class. That percentage is relative to your lactate threshold heart rate .

A reading of 100% means you’re working at your lactate threshold. We warm up in the 70-80% range, get going in the 80-90% range, work hard in the 90-100% range, and do short bursts of high-intensity work in the 100-110% range (we always take breaks when the level of intensity exceeds 100%).

If this is your first time with us, the numbers on the screen won’t mean much. However, we’re happy to set up an appointment to measure your LTHR before your first ride, if you’re interested.

Indoor cycling classes at Vitruvian Fitness provide a great way to challenge yourself, get fit, and have fun. Our state-of-the-art equipment and expert trainers give our programs an exceptional edge. Still have questions? Give us a call at 303-455-0437. We’d love to hear from you!

Heart Rate Performance

Sun, 12 Nov 2017 15:42:00 GMT

Here are a couple Frequently Asked Questions about the new heart rate performance system.

Question #1: What does the display on the TV tell me on your new Heart Rate Performance System? Look closely at the two images. Both images display your nickname, your current heart rate, your current percentage of your Lactate Threshold, and the colored circle that represents your training zone.

The flame icon represents the estimated calories you’ve burned. This is a gender, weight and effort based estimation.

The trophy icon represents the points you’ve earned on this ride. Here’s how points are awarded.

50 Points for showing up! Plus,
5 Points for every minute ridden in Zone 5.
4 Points for every minute ridden in Zone 4.
3 Points for every minute ridden in Zone 3.
2 Points for every minute ridden in Zone 2.
1 Point for every minute ridden in Zone 1.

There is no way (for now) for us to only award points when you’re riding in the zone the instructor has coached you to be in. So, ride your own ride and have fun.

The real measure of awesomeness is how fast you can get your heart rate from its peak to the recovery zone. We don’t have points for that but your health, strength, efficiency, and general fitness will be the big winner the more you can improve this metric.

Question #2: How can I get my Lactate Threshold Test done?

In order for the Heart Rate Performance System to display numbers that are accurate and specific to you, you need to do the LTHR test.

The test is simple: Ride a 30 Minute Time Trial. From that, we get all the information we need to calculate your lactate threshold and all of the training zones you’ll use in class.

You might have heard from your buddies that the test is hard. It is. Life is hard.

Psych yourself up, strap on your cycling shoes and come in and show yourself what you’re capable of. And every 6-8 weeks, take the test again to measure how much faster, fitter, healthier you’ve become as a result of the time and effort you’ve put into your workouts.

There’s no comparing your effort and capacity to anyone else. This is just a test to measure what your hear rate is when you’re working at a tempo that is possible for you to maintain for an hour.

If you have not done a lactate threshold test, email the front desk at staff@vmfit.com and we’ll get you scheduled.

Besides being well-nourished, well-hydrated, and well-rested, you should wait 36-48 hours since your last hard workout. This insures that any residual fatigue that could impact your test is gone.

Ultimately, the goal of using LTHR as our measuring stick is to increase cardio-vascular fitness, strength, endurance, efficiency and athleticism – right? On the one end, that just means being healthier. On the other end, that means we’re better athletes.

Using heart rate as the measuring stick works well because these intensities correlate predictably with the performance metrics we’re trying to improve. To be clear, there are better and even more accurate measuring sticks but they come at a much higher price.

To learn more, check out this old article on our blog about Lactate Threshold Simplified – what it is and why it’s relevant.

Performance Nutrition Talk w/ Dr. Allen Lim

Fri, 10 Nov 2017 22:15:00 GMT

Performance Nutrition, Hydration, Recovery and Other Interesting Topics

Join us for an evening with Dr. Allen Lim, founder of Skratch Labs . He’ll be talking about performance nutrition, hydration, and recovery for the adult recreational athlete.

The event will be on November 29th from 6:30pm to 8:00pm at Vitruvian Fitness. Click here for reservations (recommended).

About Dr. Lim: While working as a sport scientist and coach for a professional cycling team, Dr. Lim started making his own training food and sports drinks from scratch for the cyclists because too many of the pre-packaged sports bars and drinks that were marketed or given to them were laden with artificial ingredients and literally making them sick to their stomach. From this experience, Skratch Labs was born!

Skratch Labs began as a producer of electrolyte replacement drink powders made only of completely natural ingredients like lemons, limes, and pineapples grown on trees – not flavors manufactured in a factory somewhere.

They’ve evolved and expanded to a product line that includes a wide variety of hydration mixes, recovery drinks, energy chews and bars, cookbooks, and cool hats and stickers.

Dr. Lim is also the co-author of 3 outstanding books on the subject of athlete nutrition. The Feedzone Cookbook, The Feedzone Portables, and the Feedzone Table.

www.vmfit.com

Personal Care Products for Bienvenidos

Thu, 02 Nov 2017 20:25:00 GMT

Bienvendios Food Bank – Personal Care Products Drive

This has been a tough year in many different parts of the world. Catastrophic disasters in the form of hurricanes, massive flooding, earthquakes, wildfires, and disease epidemics are all begging for our support. And they need us.

Unfortunately, we have people in our own neighborhoods who are struggling, too. As the saying goes, charity begins at home.

The Bienvenidos Food Bank has been helping neighbors in need for four decades. Their mission is to provide emergency and supplemental food assistance in ways that promote respect and dignity. They serve 600-900 families every week.

When we reached out to Bienvenidos to ask how we cold support them best, they told us that personal care products were the items they needed the most. These items are more difficult to source and none of these types of items are eligible for purchase using SNAP.

Our goal is to collect and assemble 300 Personal Care Kits this holiday season – 150 by Thanksgiving and 150 by Christmas. The first package assembly party will be Friday 11/17. That means we have exactly 3 weeks to collect all the goods.

Here’s what they need:

Shampoo
Hand/bath soap
Toothpaste and toothbrushes
Deodorant
These are regular full-size retail items (not travel size).
Feminine products are also very important. Please consider including these in your contribution. They won’t be part of the kits but Bievenidos will gladly accept these items so they can distribute to those who need them.

Please bring in your contributions loose and sort them in the bins/boxes that we’ll have at Vitruvian. On Friday 11/17, we’ll have an assembly party and then deliver the assembled kits to Bienvenidos in time for the week before Thanksgiving.

Providing these kits pre-assembled exactly how they would like them is how we can serve them best. When purchasing these items, please purchase them with a complete kit in mind (so we don’t end up with an unusual surplus of some items over others).

If every Vitruviano helped by providing enough items for just 1 kit, we would have 150 kits ready to assemble in time for the November assembly party.

Thank you for coming together on this! Our contributions will be a great value to an organization that does great work.

Indoor Cycling at Vitruvian Fitness

Tue, 17 Jan 2017 03:36:00 GMT

UPDATE: In March of 2020, indoor cycling moved to Zoom for several months before cancelling the program entirely in 2021. It was a significant part of our programming for 11 years and we miss it very much.

No Monkey Business. Just Hard Riding!

Indoor Cycling at Vitruvian Fitness.

Indoor Cycling at Vitruvian Fitness is the most fun you’ll have in a cycling class that challenges your heart, legs, lungs and spirit while maintaining an authentic riding experience. Come prepared to ride true to the way you ride outside with hills, speed work, intervals, pace lines, switchbacks, grinds, and good times. We might even stop for an espresso at Amante Coffee afterwards. OK, not really but we’ll be happy to brew a pot after class if you like!

We ride hard and leave the funny business to the others. You won’t be doing push-ups, lifting weights, goofy back-tapping or jump shenanigans. In fact, our classes are just the opposite: scientifically proven, tour-tested cycling that will make you a better rider, a more fit human being, better looking and more interesting at parties. Even cyclists who don’t ride outside will love indoor cycling at Vitruvian Fitness.

When we ride, we tend to observe some of these rules of the road (mostly with tongue planted in cheek). Most of the time, we’re subscribers of Phil’s New Rules of Cycling.

Our bike of choice is the Keiser M3. One of the most advanced indoor cycling bikes out there. With power meters on every bike and a magnetic resistance system, every bike shifts virtually the same as the others allowing you to measure the effort of every ride and track your progress over time. Even if you’re not an outdoor rider, you’ll love how the bike rides and changes gears predictably. No knobs with brake pads that vary from one bike to the next. And when you ride with power, you know exactly how hard and how fast you’re going.

Our bikes accommodate Shimano SPD cleats or plain old sneakers. Bring a water bottle, your shoes and your positive mental attitude and we’ll furnish the rest.

We are also dealers of Skratch Labs hydration products. Pick up a single for class or a 1 pound bag to take home for your next ride.

Click here to sign up for a class today!

Try us for 30 days! Unlimited classes + 9 Personal Training Sessions. Just $189!

Fitspiration vs. Travel Images

Thu, 29 Dec 2016 21:42:00 GMT

Fitspiration : you’ve seen it. It’s all over your social media feeds. Pictures of hot bodies with words designed to inspire you to be awesome or work hard or eat right or something important like that. Got an image in mind?

The Bocca della Verità (The Mouth of Truth) is located in the Basilica of Santa Maria in Cosmedin in Rome, Italy. Folklore has it that those who stick their hand in the mouth will have their fingers bitten off if they tell a lie. It was featured famously in the 1953 film Roman Holiday. Wouldn’t you love to get certain people to put their hands in the mouth and then repeat some of the nonsense we’re hearing these days?

The reason we bring this up, you may ask, is that it’s speculated that “Fitspo” has a negative impact on body image compared with travel images. So, here’s a nice travel picture for you. Doesn’t that make you feel good?!

Here’s the abstract:

Fitspiration is an online trend designed to inspire viewers towards a healthier lifestyle by promoting exercise and healthy food. The present study aimed to experimentally investigate the impact of fitspiration images on women’s body image. Participants were 130 female undergraduate students who were randomly assigned to view either a set of Instagram fitspiration images or a control set of travel images presented on an iPad. Results showed that acute exposure to fitspiration images led to increased negative mood and body dissatisfaction and decreased state appearance self-esteem relative to travel images. Importantly, regression analyses showed that the effects of image type were mediated by state appearance comparison. Thus it was concluded that fitspiration can have negative unintended consequences for body image. The results offer support to general sociocultural models of media effects on body image, and extend these to “new” media.

Year-End and New Year’s Marketing Blitz

You may have noticed that the advertising that we’ve been getting bombarded with has shifted from holiday gift-giving to year-end deals and new year’s resolutions. The fitness and weight-loss machine is moving full-steam ahead for the next 30 days. Watch out!

By capitalizing on guilt, low self-esteem and the desire for a quick fix, there are businesses that are going to try to get you to join their gym, do their 21-Day Cleanse / Challenge, drink their shakes, take their pills and eat their special diets. Sound harsh? It is. We’re talking about a $20 billion per year business.

And you’ll get the promise of a quick fix but likely, the only thing that will lose any weight is your wallet.

I’m here to tell you, IF you have something that needs fixing, the solution comes from within you. Yes, you’ll need to play hard. Yes, you’ll need to eat well. And yes, you’ll also need to figure out how to be happy. But it’s a lifestyle and a lifelong commitment to yourself. It ain’t gonna happen in 21 days.

For nutrition, my go-to resources are Julia Bresner and these 3 books:

Foodist by Darya Pino Rose
What to Eat by Marion Nestle
Food Rules: An Eater’s Manual by Michael Pollan

These 3 titles should give you an abundance of information, inspiration and ammunition to change your life from the inside out. Combine that with the amazing exercise and community we have at Vitruvian Fitness, and you’re on your way to finding your way. Can I get an AMEN?!

Check out our Holiday BOGO on Intro Offers ! You’ll be happy about yourself.

10 Things to Ponder About 2016

Mon, 26 Dec 2016 22:05:00 GMT

When you find the right balance for you , you’ll know it and so will everyone around you because you’ll glow.

Have you ever stopped to ponder why when you ask a little kid how old she is, it’s pretty likely you’re going to get a fraction in the answer? Incidentally, Vitruvian Fitness is 6 1/2. In those 6 1/2 years, we’ve learned, coached, struggled and juggled a lot. We love what we do. But damn, it’s hard work! So, here I’ve taken the time to make a list of 10 Things to Ponder.

At the end of 2013, I wrote a post called Ten Things I Said, Thought or Did in 2013 . It was brilliant. You should read it. Here are a few more things that have been on my mind this year so I submit to you this variation on a theme.

10 Things to Ponder:

To be a happy, fit, healthy and active person, you must move well, move often, sleep well, sleep often, eat well, eat intelligently and surround yourself with community. When you find the right balance for you , you’ll know it and so will everyone around you because you’ll glow.
Personal Trainers are not weight-loss experts. See above. We are lifestyle change-agents.
Those lifestyle changes are hard – especially when the establishment is conspiring against you.
Big Box Gyms are wildly excited to sign you up for a cheap membership but the success of their business depends on you NOT showing up. It’s a subscription model that exploits good intentions and profits from fecklessness. In other words, 80% of the non-going membership is subsidizing the gym for the 20% that actually use it. And judging from the looks of things, it might be 90:10.
I’ll give you a topic: “Disruption” is to Millennials what “paradigm shift” is to Baby Boomers. Discuss.
Work without rest is a wasted effort. Rest without work is just plain lazy.
Riding a bike is just like riding a bike.
Some of this year’s most popular mantras:

Get long and strong!
Point your toes toward your nose!
Crack a nut with your butt!
Recruit the glute!
Put some hip-snap into that!
(apparently, gluteals are a recurring theme)

9. Working out is hard. Why would anyone want to do this when you could drink cheap beer and smoke a bag of weed?

10. Maybe it’s my age but it seems we lost an inordinate number of influential people this year. There are a lot of broken hearts caused by the souls on this list .

What’s on your mind about 2016? Tell us in the comments what you’ve been pondering about this year and what you’re looking forward to in 2017

Epsom Salt – To Soak or Not to Soak

Mon, 26 Sep 2016 05:10:00 GMT

Epsom salt, named for a bitter saline spring at Epsom in Surrey, England, is not actually salt but a naturally occurring pure mineral compound of magnesium and sulfate. Long known as a natural remedy for a number of ailments, Epsom salt has numerous health benefits as well as many beauty, household, and gardening-related uses.

Studies have shown that magnesium and sulfate are both readily absorbed through the skin, making Epsom salt baths an easy and ideal way to enjoy the associated health benefits. Magnesium plays a number of roles in the body including regulating the activity of over 325 enzymes, reducing inflammation, helping muscle and nerve function, and helping to prevent artery hardening. Sulfates help improve the absorption of nutrients, flush toxins, and help ease migraine headaches. ~ SaltWorks

These are the first two paragraphs on a website that describes and embraces the virtues of epsom salt. (They also sell a variety of salts for cooking and therapeutic benefits.)

For several years, I’ve been enthusiastically recommending epsom salt (magnesium sulfate) baths and foot-soaking to relieve muscle aches and pains and to speed up recovery after a series of challenging workouts. My own experience supports the use of epsom salt but what does the critical scientific research say? I was surprised at the volume of information and the lack of a consensus.

At first I searched simply for the “benefits of epsom salt baths” on PubMed. It came back with no items found. Then I replaced epsom salt with magnesium sulfate. No items found. Then I searched just for magnesium sulfate. 8750 articles. Finally I narrowed it down and discovered some interesting stuff.

As background, magnesium plays a critical role in health and core bodily functions. Essentially, it’s a calcium antagonist which, in very simple terms, means that where calcium helps muscles contract, magnesium helps them relax. When the two are out of balance, one can experience a wide variety of issues ranging from minor muscle cramps to very serious cardiac and nervous disorders. Magnesium is also vital to the structural function of proteins and mitochondria, and plays a role insulin secretion. Magnesium intake is commonly inadequate in the western diet plus we sweat it out when we work out. This is why we should be concerned.

Reading on, I discovered that magnesium has been widely studied for a number of conditions including inflammation, preeclampsia and other pregnancy related health concerns, asthma, heart attacks, menstrual pain, migraines and constipation. The delivery of magnesium for all these issues is interesting. Administering magnesium intravenously and orally is used most frequently. There are some calls for magnesium sulfate to be made into a paste and applied to affected areas with a gauze wrap.

But soaking one’s body in a solution of magnesium sulfate (at any concentration) doesn’t seem to be supported in the research. When you buy a bag of epsom salt, it says right there to mix a couple of cups or more of salt in a warm bath to relieve minor cramps, sprains, bruises, etc. But the research supporting that is surprisingly lacking. One often sited study that claims transdermal absorption absolutely works has been discredited for lack of generally accepted research protocols although their statistics for magnesium absorption are impressive. However, it’s important to note that while there’s a lack of evidence that says it does work, I found nothing that says it does not work.

Let’s look at other ways you can get magnesium for a moment. Magnesium is found in green vegetables, nuts, seeds and unprocessed grains. Drinking water is a decent source. Legumes, fruit, meat and fish are “intermediate” sources. Processed foods have a much lower magnesium content and dietary intake of magnesium in the western world is decreasing owing to the consumption of processed food. With the omnipresence of processed foods, boiling and consumption of de-mineralized soft water, most industrialized countries are deprived of their natural magnesium supply. There are oral supplements and better sports drinks (like Skratch Labs!) do their part to help replenish magnesium and other electrolytes lost through sweat.

So, to soak or not to soak? That is the question.

The answer? My advice is to soak . At least try it. Here’s why. Your great-grandmother did it. Your grand-mother did it. Maybe your mom did it. Maybe they did it because it works. I do it because it works for me. I can tell you that a foot bath with 2 cups of epsom salts in about a gallon of water makes my feet feel amazing after about 12-15 minutes of soaking.

The crux of the matter: If transdermal absorption of magnesium works, you’re helping to remedy a potential electrolyte imbalance that will help relax (and maybe hydrate) tissues that are sore, cramped and likely leading to other issues including movement compensations that can have further implications up the kinetic chain.

If you try it and feel like you got absolutely nothing from it, it’s possible that you don’t have a magnesium deficiency. Or, your ancestors and I fell for the placebo affect. What do you have to lose? 15 minutes? You don’t have to tell anyone you tried it. What do you have to gain? You might not have felt this good and relaxed since who knows when.

Here are some of the articles I’ve referenced to write this post:

Are you still interested in learning more? Learn more from our highly-skilled personal trainers in Wheat Ridge, CO. Contact us today!

Improve Your Bone Density and Good Looks with Exercise

Tue, 15 Mar 2016 18:12:00 GMT

In this article, let’s talk about osteoporosis and its milder version, osteopenia. Osteoporosis is the condition when one’s bones become weak and brittle. It’s most common in post-menopausal women but younger women and men can be at risk as well. Smoking, excessive alcohol consumption, some medications, family history and eating disorders are some of the other risk factors that can lead to lower bone density and eventually osteoporosis.

If you’re at risk, it’s important to discuss your bone density with your doctor. Simple tests will set your mind at ease or confirm this is something to work on. If you’ve already been diagnosed, you’ve likely been given a treatment plan that may include changes to your diet, supplements, prescription medications and exercise. It’s this last part of a treatment plan that may have some of the most pleasant side effects and potentially, make or break the success of the plan overall.

An exercise prescription for osteoporosis has a lot in common with most other strength-based training programs which means that you don’t need to be stuck in a boring stick-in-the-mud program that isn’t any fun. After establishing what you can do well and what needs improvement, appropriate weight-bearing exercises are prescribed. These are exercises involving foot-contact with the ground like hiking, jogging and dancing. Unfortunately, swimming and cycling don’t count but they are fun and you should do them too if you can.

Strength training comes next. A total body strength program with increasingly challenging resistance will get you stronger and build confidence and competence. When ready, add jumping, agility drills and other plyometric activities.

The main benefit of exercising if you’re at risk of or have osteoporosis is that it’s scientifically proven to increase bone density. Moderate intensity and higher intensity exercise sessions work best in combination to improve bone mass. This is due to the specific stresses placed directly on the bones combined with the hormonal impact of the higher intensity work. Doing this type of exercise 3 to 5 days per week can make a significant impact in as little as 6 to 12 months.

As mentioned, there are many other positive side effects to the exercise portion of an osteoporosis treatment plan. Everyone can expect to improve balance and agility, activities of daily living, recreational activities, sleep, appetite and mood. It might even make you better looking and more interesting at parties! And isn’t that the point of it all?

Neuroplasticity: Learn Something New and Rewire Your Brain

Fri, 15 Jan 2016 17:55:00 GMT

Neuroplasticity – by preserving existing nerve structures and creating new ones, the brain is able to rewire itself so that it can learn new “stuff” (a technical term).

You’ve probably heard recently that exercise may have positive side effects on your health. Regular vigorous exercise is good for your heart, lungs, muscles, bones and brain. It’ll make you stronger and faster, help you stay trim and healthy, and it will improve your mood and cheery disposition. It’s also good for helping you get better after an injury or illness.

What you may not know is that exercise may even prevent or cure some diseases. It certainly helps to cope with chronic disease, and often it can slow down the onset of new symptoms and/or reverse some of the symptoms altogether. How so?

Through neuroplasticity . By preserving existing nerve structures and creating new ones, the brain is able to rewire itself so that it can learn new “stuff” (a technical term). This “stuff” can be new movements, thoughts, creative processes or languages, or it can be new ways to do old things that an injury or disease is preventing us from doing now. Activities like walking without a cane, driving a car, speaking clearly or having a sense of humor.

What’s significant is that many of these activities that can help the brain rewire itself are fun, simple and have been a part of our culture for a very long time. Dancing, agility and balance drills, juggling, ping pong, bike riding, and just plain horsing around are all found to enhance brain function in such a way as to improve the lives of people with some of these problems.

One population for whom this has a tremendous benefit is with people with Parkinson’s Disease. According to the Davis Phinney Foundation , persons with [Parkinson’s Disease] who participate in exercise programs have better quality of life, walking ability, balance, strength, flexibility and cardiovascular fitness compared to those who do not exercise. This is largely attributed to “improvements in function of nerve cells and the potential of increased survival of nerve cells within the affected area of the brain.”

In another study at Oxford University, a group was challenged to learn how to juggle over 6 weeks. In that time, the subjects all showed increases in white and grey brain matter which improved hand/eye coordination and speed of movement in all types of activities – not just juggling. And they observed all of this regardless of how good any individual became at juggling, suggesting that the value of the exercise is in the learning, not the mastery. In other words, you get an A for effort.

The lesson here is that by introducing new exercises and activities and sticking with them for a measurable period of time, the brain has the opportunity to heal a body that has been burdened with a chronic disease.

Post-Workout Nutrition

Sun, 08 Nov 2015 15:57:00 GMT

by: Julia Bresner

Last week, we discussed the importance of pre-workout nutrition and its positive impact on performance. Now let’s round out our workout and discuss how essential post-exercise nutrition is for recovery and progress. Note: this post pertains to how you should refuel immediately following your workout, In other words, within 30-60 minutes post-workout.

I’ll answer these questions: What are the benefits of eating after a workout? Why is it necessary? What should I eat and how soon after?

When we workout intensely, we stress our muscles, use fuel, and deplete our muscle glycogen (the healthy storage form of carbohydrates). These stressed and depleted muscles require recovery. Ultimately, the stress/recovery cycle is what makes us stronger, leaner and fitter. When you consume the right food after a workout, protein synthesis is stimulated (repair of stressed muscle) and protein breakdown is suppressed. (Losing muscle mass). Below are the main benefits of giving your body proper nutrients post-workout:

Less muscle soreness
Improved recovery
Increased ability to build muscle
Improved immune function
Improved bone density
Improved ability to utilize body fat

What is the best fuel for recovery and progress?

The first macro-nutrient is carbohydrate (CHO). Most of the energy for our workouts comes from carbohydrate we’ve stored in our muscles. This is glycogen. How much we use depends on how long and intense our exercise is. An intense workout will deplete muscle glycogen, therefore we need to refuel with carbohydrates to replace what we’ve spent. Simple sugars that are fast-digesting are best after a tough workout. They will get to your system quickly and replace the glycogen and glucose lost during the activity. For the average exerciser , consume 0.8 grams of carbohydrate per kilogram of body weight post-exercise to do the trick. For an elite athlete or a longer workout, more glycogen is used up during activity, and having 1.2 grams per kilogram of bodyweight post workout will be of great benefit. See the table to see what this means to you.

It is also crucial to feed your body some protein to stimulate protein synthesis and inhibit protein breakdown. For the average person and an average workout, a 2:1 ratio of carbs to protein is sufficient. This means that for every 2 grams of carbs consumed, 1 gram of protein is consumed. For an athlete who carries out more intense exercise or longer bouts, a 4:1 ratio of carbs to protein will be required.

Which ratio is for you?

A workout that feels challenging and leaves you feeling invigorated yet somewhat depleted warrants a 2:1 CHO/PRO ratio. Up to two cups of vanilla yogurt is a quick go-to for this ratio. A workout that totally wipes you out, exhausts you and makes you feel like you need a nap, the 4:1 ratio may be what you need to refuel your body. A pint of chocolate milk (slightly higher than 3:1 CHO/PRO) is super quick. Liquid nutrition works very well for this. It is the fastest way to get the macro-nutrients you need. This form of nutrition can be easily and rapidly digested, and is usually tolerated well after a workout. Some other examples are:

Shake made with banana, low fat or nut milk and a small scoop of protein powder (whey, rice protein, plant protein or egg white protein)
Shake with plain Greek yogurt, milk and frozen berries
Shake with protein powder plus dark leafy greens (like spinach or kale), celery, apple and ginger

If liquid nutrition isn’t your thing, try having whole foods to refuel. Some great simple examples include a banana/apple with peanut butter, a slice of bread with banana slices, nut butter and a dollop of honey, Greek yogurt or cottage cheese with fruit.

When is it best to re-fuel post-workout?

Right away! During the window of opportunity, your muscles are most receptive to accept nutrients that stimulate muscle recovery, growth and strength. This window opens right after your workout, and lasts up to 30 minutes, maybe up to 60 minutes. You will get the most benefit by refueling immediately. So, as soon as you finish your last dead lift, run for fuel!

How to fuel after your workout will depend on what your individual goals are. However, the above recommendations are a great way to get started to ensure you are getting the best nutrition for recovery and progress. Hungry for more? Tune in for next week’s article on hydration and its importance for an active individual, or Contact me via Julia@Verve360nutrition.com , and let’s find your balance so you can be one step closer to your fitness goals!

Pre-Workout Nutrition

Thu, 29 Oct 2015 21:59:00 GMT

by: Julia Bresner

The debate continues about what and when to to eat before a workout for optimal performance. If you exercise on an empty stomach, will you burn more fat? Do cars run without gas? Of course, the answer is no. Our metabolism is like a fire; we need to start it with good nutrition when we wake up and continue to fuel it throughout the day to keep it burning and performing at its best.

Whether you exercise in the morning, afternoon or evening, there are some foods that can help you perform your best throughout a workout. Let’s take a closer look.

First, prioritize carbohydrates. This is the body’s preferred energy source during exercise. Carbs will raise your blood sugar, giving you a boost of energy for muscle contraction right before your workout. To prevent yourself from crashing, I recommend pairing your carbs with some fat and protein to slow down the digestion of the carbs. Typically, if you have less than 45 minutes before your workout, your food will not be fully digested.
For morning exercisers, a liquid form of nutrition is best. Think shake or smoothie. You will want it to have a good amount of carbohydrates (think fruit and greens) in combination with some fat and protein. (protein powder, yogurt, almond butter). If you have a little more time pre-workout in the morning another great option is oatmeal (carbs) with a tbsp. of almond butter and a scoop of protein powder mixed in. Top with some cinnamon and voila, delicious pre-workout meal!

If you exercise later in the day, the meals you consume earlier will have an impact on how you perform throughout your workout. Make sure your lunch includes a source of carbohydrates; think salad with lots of greens, some protein, like chicken and beans, or chicken and brown rice. Use your snacks in between meals to boost your nutrition even further. 2-3 hours pre workout, think English muffin with peanut butter and banana slices.

In a nut-shell, here are simple to prepare, pre-workout foods that will boost your performance;

Whole grain English muffin or toast with nut butter and fruit slices
Eggs and fruit
Smoothie or shake containing fruit, protein and fat
Brown rice/Quinoa with avocado and chicken (a protein source. Can be beans, beef, etc)

How much to eat depends on the frequency and intensity of your workouts. Eat foods you know your stomach can handle, and make sure you feel satisfied. No one wants to go into a workout feeling full and stuffed! Listen to your body; it will steer you in the right direction. Hungry for more? Tune in next time to learn about post-workout nutrition. Question? Contact me via Julia@Verve360nutrition.com , to find your personal nutrition balance and be one step closer to your health and fitness goals!

Functional Movement Screen

Sun, 18 Oct 2015 17:06:00 GMT

The Functional Movement Screen is the screening tool we use with all our personal training clients to identify limitations or asymmetries in seven fundamental movement patterns that are essential to good functional movement quality. The screening process is designed to provide observable performance of basic locomotive, manipulative and stabilizing movements by placing our clients in extreme positions where imbalances and limitations become noticeable if you don’t have good mobility and/or motor control.

We’ve used the alignment of your car as an analogy many times to describe why this is important. If the wheels of your car are out of alignment, it doesn’t really matter if the car is parked in the garage and never driven. Or, if you only use your car for infrequent and short trips to the Natural Grocers by Vitamin Cottage, you may not even notice the misalignment. However, if you start to drive frequently long distances at highway speeds, you’ll soon notice that the tires begin to wear irregularly. You might even feel a little shimmy. Eventually, if you don’t do anything to fix the problem, the trouble will begin to become much more severe and expensive to fix.

Your own body’s ability to move well is precisely the same thing. A wonky knee might be caused by a funny ankle which can lead to a messed up hip (all technical terms). If these things haven’t actually kept you from an activity you enjoy, they certainly will impact your approach to it. We refer to these as movement compensations and those will absolutely lead to big trouble down the road – either by the cumulative stress or by the effects of activity avoidance.

So, get screened! Learn how to move well before you move often, far and fast.

And get your front end alignment checked and change your oil, too.

Wheat Ridge Fun Facts

Thu, 30 Jul 2015 12:47:00 GMT

Wheat Ridge is less than 15 minutes from Downtown Denver.
During the gold rush in 1859, Wheat Ridge served as a rest stop for miners headed to mountain gold camps.
Wheat Ridge was named for the golden ridges of wheat noted by passing travelers.
One of the first apple trees in Colorado was planted near 38th Avenue and Ward Road.
By the 1880s land use changed from wheat farming to smaller truck farms.
Major crops included apples, strawberries, cherries, raspberries, currants, plums, blackberries, Pascal celery, other vegetables…and carnations.
Wheat Ridge was once the largest producer of carnations in the world – and known as Carnation City.
The cinnamon-scented carnation was developed here, and a bouquet of carnations was sent to the White House every week.
The annual Carnation Festival is a two-day event held every August for 45 years now!
Lutheran Medical Center was founded in 1903 as the Evangelical Lutheran Sanitarium in response to the influx of tuberculosis. As tuberculosis was cured, the Center shifted its focus to general care. nd • Former Olympic athlete Babe Didrikson lived at 32 and Eaton.
The City was incorporated in August, 1969.
The City operates under a Council-Manager form of government with an elected mayor and two Council members from each of the four districts.
Wheat Ridge is served by four fire districts, six water and seven sanitation districts.
There are 38 religious congregations in Wheat Ridge.
Wheat Ridge is part of Jefferson County R-1 School system, which has some of the highest equivalency test scores in the nation for grades 1- 12.
There is one high school, two middle schools, seven public elementary schools, and six private schools.
Wheat Ridge encompasses 9.5 square miles and has an altitude of 5,459 feet.
There are 30,365 citizens in 13,847 households.
Precipitation averages between 18 and 19 inches per year.
There are more than 300 blue-sky days per year – more than San Diego or Miami
The City maintains 24 parks, 274 acres of open space, four lakes and more than seven miles of nationally recognized trail along Clear Creek.
The City operates a 70,000 square foot Recreation Center and an Active Adult Center.
The City is the new home of Vitruvian Fitness® – a 3,400 square foot functional training community that specializes in making its clients better looking and more interesting at parties.
Wheat Ridge is less than 12 minutes from the farthest reaches of LoHi. And most businesses have an abundance of free parking right in front of their businesses without pesky meter-maids writing tickets every chance they get.

this post was pretty much quoted word for word from http://www.ci.wheatridge.co.us/DocumentCenter/Home/View/2379

New Vitruvian Fitness Update

Wed, 15 Jul 2015 04:18:00 GMT

Here’s a short update about the progress we’re making to get the New Vitruvian Fitness open and ready for workouts.

We love the space and think you’re going to love it, too. The main workout room is super spacious with a strength training area large enough for 10 worker-outers, plus a 50-foot long track of indoor turf for plyometrics, agility drills, movement prep, games and picnics in the grass! We’ve got nicer bathrooms, a shower, a welcoming reception and shoe-changing area, plus a lounge area with wifi for you to relax before or after your workout. And the room next door will host our awesome spin and yoga programs.

To get the space ready for you, we’ve had our designer (Emily – did you know she is also an interior designer?), the electrician (Ernie), painters (Glenn and Louis), handymen (John and me), delivery guys, my brother (another John), and the fire marshall (Kelly) all chipping in and doing their part.

As far as our timeline goes, the painting started this week. Once that is done (hopefully Friday), we can install the rubber floor and begin moving our equipment back in. We are waiting on a couple of items from the city permitting office, but we anticipate getting our Wheat Ridge business license the week of the 20th. Keep your fingers crossed!

We’re also updating our website and making updates to how we package our training and classes. We think you’ll appreciate those changes, too.

Here are some before pictures for your enjoyment. As soon as it’s safe to bring you in for tours, we’ll let you know – we are so excited to share our new space with you!

How to keep your bike locked and safe.

Thu, 09 Apr 2015 17:04:00 GMT

U-Locks vs. Cables: What is the correct choice?

Guest Post from Officer Denise Gomez – Denver Police Department

Although frequently used, the lightweight cable/chain locks no longer provide adequate security in most areas. In neighborhoods with a known bicycle theft problem the best choice is a strong, reliable U-lock. Remember, two locks are better than one!

Combine a cable and a U-lock, or even two U-locks, when securing your bicycle. The more time and trouble it takes a thief to attack your bike the less likely it is that your bike will become a statistic.

Design Features:

Make sure that the design of the lock provides functional security.
Solid Steel is the Strongest — the ideal steel is hardened against cutting yet maintains flexibility.
Sizes: Don’t buy a larger lock than needed. Thieves will utilize the extra space between your lock and your bike to their advantage. A tight fitting lock will make it more difficult for thieves to get their tools into position to attempt a break.

Always lock your bike, especially at home . More bikes are stolen from home than anywhere else. Wherever you store your bike; a garage, a college dorm room, an apartment building, always use your lock.

Pick a good Location: Always lock your bike in visible, well-lit areas.

Lock your bike to a fixed, immovable object. If you lock your bike to a pole, make sure the locked bike cannot be slipped off over the top of the pole. Beware of locking to items that can be easily cut, broken or otherwise removed.

Try not to let your lock rest against the ground where a thief can use a hammer or rock to smash the lock.

Use the lock correctly: Position your bike frame and wheels to take up as much of the open space within the U-portion of the lock as possible. The tighter the lock up, the harder it will be for a thief to insert a pry bar and pry open your lock.

If your U-lock has its keyway on the end of the crossbar, position the lock with its keyway end facing down towards the ground. This makes it harder for the thief to access your lock.

Secure your components and accessories, especially those that can be easily removed, like quick release wheels or seats.

If you have a multi-speed bike, leave it in the highest gear. This makes it harder for a thief to shift quickly and get away with your bike.

Update to Winter 2015 Cycling Program

Sun, 11 Jan 2015 16:23:00 GMT

We are just a couple weeks away from officially kicking off the 2015 Winter Cycling Program. Whether you plan to ride with us outside this spring and summer or not, the winter cycling program will make you a better cyclist going faster, farther, climbing better and most importantly, enjoying your riding more than ever.

In January and February, the most important component to your cycling program is actually getting started. And counterintuitively, we have more to gain fitness-wise off the bike than we do on the bike in the early months of the year. My recommendation is to spend at least 2 workouts per week (3 is better) off the bike. You can do this in our personal training programs or TRX, Bootcamp or Yoga classes.

As the saying goes, what gets measured gets managed. Lactate threshold (LT) is the biometric we use to chart your progress. In a nutshell, lactate threshold is that level of physical exertion that you could maintain for a period of about 60 minutes. Any additional exertion and you’ll quickly have to come to rest. Any less exertion and you might be able to continue indefinitely. You can read more about LT here.

Last year, we used a test that is somewhat difficult to administer because it requires a substantial amount of subjectivity to determine your LT. Basically, it was a combination of how well you know what “hard work” feels like and the test administrator’s ability to validate that. We’re pretty good at it but there’s room for error.

Alternatively, the other most common way to determine LT is to spend about $150 to $300 in a lab with technicians in lab coats who prick your finger to draw blood 7 to 10 times over the course of 40 minutes while you pedal your bike at increasingly more difficult speeds. For us recreational type cycling enthusiasts, that level of expense, inconvenience and accuracy isn’t really worth it.

This year, there is a brand new measurement device called the BSX Insight . Developed by some brilliant exercise scientists over the past couple years, this device is part of the emerging “wearable” technologies that are becoming more prevalent these days. The Insight draws no blood, simplifies the testing process and provides at least as much accuracy as the “prick” test. In essence, the Insight shines a light into the belly of your calf while you ride (or run) and measures the oxygen in your muscle tissue. This isn’t new technology but their analysis of the data is. Basically, the device forms a direct correlation between the oxygen levels in your blood and the lactate levels in your blood. The presence of lactate is the key biometric in understanding exercise intensity and performance. The BSX Insight blog has a LOT of nerdy science, data and graphs if you want to do a deep dive.

We ordered the BSX Insight in mid-December but a longshoremen labor dispute on the west coast has significantly delayed delivery. We’ve been promised orders will be shipped around the 15th of January. Fingers are crossed.

In the meantime, stay tuned and keep working out off the bike and on the bike. And, never hesitate to ask questions. We are as anxious to get started as you are!

What Kind of Skratch is Right for Right Now?

Sat, 01 Nov 2014 21:29:00 GMT

As of the 1st of November, 2014, Skratch Labs has 4 different types of hydration drink mix. Picking the right one depends entirely on how much you’re sweating and how long you’re exercising. Let’s break it down. Here’s what all Skratch Labs hydration drinks have in common: they contain a balanced blend of sodium, potassium, calcium and magnesium that varies mix by mix depending on your needs and they are flavored only with real dehydrated fruit* and varying degrees of sugar also depending on your needs. That’s it.

Essentially, Skratch is just something you drink to keep you hydrated. When you’re sweating and thirsty, this is what you drink. It is not a protein drink, it’s not a meal replacement, it’s not a diet shake. It’s like a Gatoraid-type beverage except that it doesn’t suck like Gatoraid-type products do.

Exercise Hydration

Originally dubbed Secret Drink Mix (SDM to those truly on the inside), this is the mix that started it all. This mix consists of an electrolyte and carbohydrate blend optimized for sweaty workouts lasting longer than an hour. You can purchase this in 1 pound bags or single-serve sticks. This is available in 6 flavors: Lemons + Limes, Raspberries, Oranges, Pineapples, Matcha + Lemons (green tea) and Apples + Cinnamon. The Apples + Cinnamon is made to drink hot (like when you’re skiing, snowboarding, snowshoeing or tobogganing). The Matcha + Lemons contains caffeine.

Everyday Hydration

This product was added to the lineup when Skratch discovered that some people liked Skratch so much that they were drinking it all day long like it was delicious or something. Truth is, it is delicious but it has too much sugar and too much sodium to be sucking down 6 bottles a day while you’re sitting on your keister doing your office job. So, the Everyday Formula was invented. Better than water in terms of thirst-quenching but half as much sugar and 1/3 the sodium of the regular mix. Also available in 1 pound bags and single-serve sticks. Lemons + Limes and Raspberries flavor this blend.

Rescue Hydration

The Rescue blend is the newest formula and I’d like to think I’m personally responsible for its existence. One day, I emailed Skratch Labs and asked them to compare Skratch to Pedialyte. I hated the idea of giving my sons Pedialyte and wanted to see if Skratch would be appropriate. They told me that Pedialyte has much more sodium and potassium and that Skratch fell short for severe dehydration concerns arising from flu or diarrhea. I swear, it was less than 2 months after I asked that Skratch came out with Rescue Hydration. So, when you or your babies are suffering, ditch the Pedialyte and use Rescue for yourself or your children when the dehydration gets really bad. Single-serve sticks in Lemons + Limes only.

Hyper Hydration Mix

This is the mix that our friend Kevin Muggleton should have been drinking (if it was available then) when he was racing his rally bike across the Atacama Desert in 140 degree temperatures while wearing full body armor. This is for serious heavy sweating (not petting). 1700 mg sodium in every serving. Available only in Mangos in 1 pound bags and single-serve sticks. (Not stocked at Vitruvian Fitness).

More Information

For more details about Skratch Labs and their products, visit them at skratchlabs.com .

Incidentally on a totally separate topic, Kevin is taking time off from racing rally bikes and focusing on his kick-ass tent company, Redverz Gear. Check out Kevin’s tents and other gear at redverz.com .

* Ironic n’est-ce pas?

Butter Coffee

Sat, 11 Oct 2014 20:59:00 GMT

A little over a year ago, when we had a staff nutrition therapist onsite, we were introduced to Bulletproof Coffee. It’s simple: replace your breakfast with a 16 oz. cup of coffee that has 2 tablespoons of grass-fed unsalted butter and 2 tablespoons of coconut oil. The energy, focus and satiety you get from this, according to the guy behind making it popular, will help you be more productive, help you lose weight, keep you in a state of ketosis (fat-burning zone) and provide you with a generous serving of the types of fat we often don’t get enough of.

I’ve been drinking it everyday for over a year. It works for me but I’m a super-early riser, I’m addicted to caffeine and I’m challenged to ingest enough calories early in the day when I have to be “on” by 5:45am (you guys have seen me at 6am – that doesn’t happen without the coffee). But most importantly, I LOVE IT. It’s delicious. I just use whatever whole bean coffee looks and tastes good and I use Kerrygold or Kalona Farms butter. I do not like the coffee that you can buy from the Bulletproof Executive and I don’t buy into his coffee-is-full-of-toxins-thing (scroll down to the Joe Rogan link at the bottom). I think his brand of coffee is worse than Dunkin Donuts coffee and I am on record for saying that I hate Dunkin Donuts coffee.

What about cholesterol? I’ve had my blood-work done and all my cholesterol and triglyceride numbers are well within the range generally referred to as “optimum – can’t get any better.”

Is Bulletproof Coffee good for you? Read up on the subject and come to your own conclusions. Just google “butter coffee” or “bulletproof coffee” and read up. There’s a lot out there on the subject.

Here are some links to get you started:

Bulletproof Executive (Dave Asprey’s website – he’s selling stuff here but it doesn’t necessarily mean he’s wrong.)
Joe Rogan Podcast (youtube video – caution – explicit language)
Should You Put Butter in Your Coffee? (from Slate.com)

Ski and Snowboard Conditioning

Mon, 06 Oct 2014 12:20:00 GMT

It’s that time of year again when we start to get excited about the upcoming ski/snowboard season!

What are you excited most about this year? Is it new gear, new clothes, new terrain? How about a new body? Seriously, you can spend thousands on the gear, clothes and lift passes but what about making your body stronger, getting more endurance and, maybe most important, more resistant to injury?

In 6 weeks time, we can prepare you to have the best season you’ve ever had. Our personal training programs are customized for you based on your existing strengths, weaknesses, past injuries and objectives for the season. We’ll help you build a solid base of fitness and conditioning and then just get better, stronger, higher endurance and more resistant to injury.

If you want a more economical and generic approach to your fitness, our group exercise programs work very well, too. TRX makes your core strong and your legs stronger. Indoor Cycling builds cardiovascular fitness, leg strength and power. Boot Camp makes you tough. Yoga complements all of that with balance, flexibility, more core and peacefulness.

Call, stop by or write with your questions. We can sign you up for 6 weeks, 90 days or the whole season. Whatever you have to invest in yourself, we’ll get you a return on your investment that will pay off in serious performance gains on the slopes.

Skratch Labs Hydration Drinks

Tue, 20 May 2014 21:07:00 GMT

Guest Post by Allen Lim, PhD.

Why Sports Drinks are Important

A Little Primer on the Logic Behind Sports Drinks:

1) You sweat whenever you are doing something that makes you really hot like working out or mowing the lawn in oppressive heat.

2) Sweat has fluid and electrolytes like sodium, potassium, magnesium, calcium, and chloride.

3) While all electrolytes are important to your body’s function and performance, sodium is by far the most important electrolyte, because a decrease in your body’s sodium concentration – something called hyponatremia – can have some extremely negative consequences that range the gamut from just not feeling well to seizures, excessive urination, incontinence (that’s when you soil yourself), and even death.

4) There is anywhere from 200 mg to 1000 mg of sodium in a liter of sweat (Our Exercise Hydration Mix contains 620 mg of sodium per liter).

5) Since sweat has both fluid and electrolytes in it, drinking water alone to replace the fluid you lose when you’re sweating can be really dangerous since this is the quickest way to decrease or dilute your body’s sodium concentration. So if you’re exercising and you find yourself peeing a lot and feeling really sick, you may be hyponatremic and you’ll need to rehydrate with something with a lot of salt in it or just eat salty foods with whatever your drinking.

6) In theory, the best thing to drink when you’re sweating is your own sweat. But drinking sweat tastes gross. This is just my personal opinion cause I’ve tried it. Also, I’m pretty sure that if I gave someone a glass of sweat to drink that they’d be pissed and throw the glass at me. Finally, it’s hard to capture all the sweat you lose when you’re sweating unless you have one of those cool suits from the movie Dune that recycles your sweat and urine.

7) Sweat does not contain artificial colors, artificial flavors (or any flavoring agents for that matter), sugar, artificial sweeteners, preservatives or other strange ingredients that you need to take an organic chemistry class to figure out.

8) Most sports drinks contain water, electrolytes, and some form of sugar to provide a small source of energy to help maintain blood sugar and fuel working muscle. Unfortunately, most sports drinks also contain artificial colors, flavoring agents, artificial sweeteners, preservatives as well as other strange ingredients that you need to take an organic chemistry class to figure out.

9) My experience is that most sports drinks don’t contain enough electrolytes, have too much sugar, and that all of the excess ingredients make people sick when they drink too much of it.

10) Without the fruit, citric acid (i.e., lime), and sugar our Exercise Hydration Mix tastes just like sweat (Again, I’ve tried our mix without any fruit and it is nasty). But with a little bit of fruit, citric acid, and sugar our Exercise Hydration Mix tastes clean and light. So here’s the plug – if you are sweating a lot and need something to rehydrate with that replaces what you lose in your sweat but you don’t want a bunch of excessive ingredients and you don’t want to drink your own sweat, give our Exercise Hydration Mix a try. And if you don’t think it’s better than your own sweat or the sports drink you get at the gas station, let us know and we’ll make it up to you.

For more information about exercise science, nutrition and other fun facts to know and tell, visit Skratch Labs online at www.skratchlabs.com .

This post originally appeared on February 15, 2012 on www.skratchlabs.com

Triple Bypass Training – Mountain Rides

Tue, 22 Apr 2014 03:08:00 GMT

Beginning this week, your cycling program begins to incorporate much more challenging distances and climbs as we prepare for our big summer rides.

Coming up first is the Iron Horse Classic on Memorial Day weekend followed by the Elephant Rock Ride the first weekend in June. The Triple Bypass is 12 weeks from last Saturday. The Copper Triangle is just 3 weeks after that so don’t think you’ve got plenty of time if you haven’t gotten serious about your training for that. And don’t forget about your fundraising efforts for the Davis Phinney Foundation!

This Saturday, our first really big ride will be over Squaw Pass. Squaw is the first of the three passes on the Triple. This will entail a lot more planning and organizing than our “simple, quick and easy” ride to Lookout. Here are some of the things you should be thinking about:

You’ll be driving to the start/finish.
Be prepared with all-weather clothing.
What are you going to need to eat?
What will you drink and where will you refill your water bottles?
Your bike should be in perfect shape.
Here is the MapMyRide profile for the full ride/loop:

http://www.mapmyride.com/routes/view/382203524

Whenever you come back to the blog, look over to the right and look for the Cycling Category. When you click there, all the cycling-specific articles will show up summarized on the page. Of significance are the training schedule with suggested ride plans , the equipment checklist and the Feedzone Cook Book Rice Cake Recipe by Biju Thomas and Allen Lim.

If you haven’t started working your way through the supplies list, you really need to get after that.

http://vmfit.com/category/cycling/

Cycling – Phase 4 and Beyond

Tue, 01 Apr 2014 03:09:00 GMT

By April 1 ^st , you’ve established a solid foundation for the upcoming outdoor cycling season. Now the focus of your training is definitely shifting to being more on the bike and outside as often as the weather permits. We’ve got 15 weeks before the Triple Bypass and 18 weeks before the Copper Triangle. That’s plenty of time if you’re focused and continue putting in the work!

Knowing that we all have family and work obligations competing for our time and attention, you’ll need to find out where and how to fit in as much riding as you can. The training table below outlines a schedule with increasing demands as the date of our rides near.

We will organize a group ride for every weekend knowing that participation will vary from one week to the next. We will need to take turns who rides as the Yellow Jersey and who rides as the Red Lantern.

Week by week, the program is divided into 3 different types of workouts: strength, short rides and long rides. The minimum mileages will get you capable of completing the Triple. But you want to be more than “capable,” right? The more time, effort and miles you put into the training, the better you will do. If you’re not riding with us until the Copper Triangle, you will still be well served by keeping up with the mileage. But you’ve got more time to prepare for the Copper Triangle in case you fall behind a little.

Strength My recommendation for a minimum of 1 day off-the-bike strength training holds for the entire cycling season. This can come in many forms: personal training, TRX class, boot camp or yoga even. The purpose is for you to get total body workouts in multiple planes of motion while standing.

Short Rides You’ll see 2 short rides on the table for each week. The first one is mandatory and the second one is optional. 60 to 120 minutes riding is called for whatever day of the week you can get this in. In both columns, a suggested route is offered.

Long Rides Just like the short rides, you’ll see 2 long rides on the table for each week. The first one is mandatory and the second one is optional. These rides should be about 3 hours or more. Do them on whatever day you can. In each column, I’ve only listed the total miles you’re shooting for – the route is ultimately up to you.

At the least, you’ll be riding bikes 2 days per week and doing 1 strength workout each week. Every week that you can get in extra rides, get in the longest rides you can. Ideally, there’s rarely a week with less than 3 rides.

Each week, there are distance recommendations with suggested routes. Don’t ever feel like you only need to do the suggested distance. If you’ve got the time, desire and legs for it, ride farther. The more hill training you can do, the better your performance gains will be.

As I mentioned above, by April 1 ^st , you’ve built your foundation. Now we need to work on speed, strength and endurance. On every ride, you need to work on riding faster. On every ride, you need to work on improving your hill climbing ability. Each week, we add more time and distance to the rides, which will enhance your endurance. By the time the Triple Bypass comes around, that means you’re finishing the day ahead of the rain and before all the BBQ gets eaten!

Ask questions, post comments, share stories!

Vitruvian Fitness Cycling Program Phase 4+ Ride Schedule

* Strength = Training, TRX, Boot Camp, Yoga

All of these routes are just suggestions. Mix up the routes, come up with new ones and share them!

From Vitruvian Ftness . . .

Distance to Cherry Creek Reservoir = 14 miles
Distance to Chatfield Reservoir = 19 miles
Get extra distance and time by adding loops around reservoirs.
Distance to base of Lookout Mountain = 14 miles

From Vitruvian Fitness to Lookout, up, over, around and back = 40 miles.

Cycling Club Supplies Checklist

Fri, 28 Mar 2014 13:51:00 GMT

For those of us who are riding the Triple Bypass and/or Copper Triangle and/or any other epic cycling adventures this summer, here is a supplies checklist that you’ll want to start working on as soon as possible. Some of these items come loaded with enough options that you might have questions so, I’ll try to address these as I go. If I’ve missed anything or you’re wondering about something not on the list, bring it up in the comments!

Clothing

Long rides in the mountains always mean dramatic changes in the weather while you’re riding. Once you’re miles from the car, there’s no going back so, you’ve got to carry it all on you. Here’s my list of essentials w/ commentary.

Helmet — mandatory
Cycling Shorts or Bibs
In this case, you will absolutely get what you pay for. Resist the urge to make this the item you choose to save money on. Padding, seams, number of panels, length — these are all things to consider. You’re going to be sitting on your bum for a very long time both on these rides and during training.
For all riders, bibs are significantly more comfortable than cycling shorts. Ladies however, check in with other lady experts on the subject. The inconvenience of how to relieve yourself may overwhelming disqualify any comfort improvements you get from the bibs.
Chamois Creme
This will be the first season I experiment with it. People who use it, swear by it. We’ll see.
Short Sleeve Jersey with 3 Pockets (not sleeveless)
This is a long list of stuff that you won’t be wearing all the time. You’ll need pockets to stash it. You’ll want short sleeves so that when wearing arm warmers, your arms are fully covered.
Base Layer for Under Jersey
This will keep you a bit warmer when it’s cold and will actually keep you more comfortable when it’s hot.
Leg Warmers or Knee Warmers
Your legs will get cold. You decide what length is right for you.
Arm Warmers
Your arms will get cold.
Wool Socks or Shoe Covers
Shoe Covers are a great accessory to keep your shoes and feet dry which will also keep them warm. However, when thinking about the space you have to store stuff, I personally elect to wear wool socks. 21st century wool is light and non-itchy and will keep your feet warm even when wet. So, rather than have one more accessory that I have to put on and take off and stash, I go for the socks that I will wear all day. This is a personal preference.
Gloves – Regular and Full Finger
Regular for 80% of the ride, Full Finger for that time you’ll be riding downhill or in the rain.
Helmet Cover or Skull Cap w/ Ear Warmers
It will rain so just be prepared for it. Your choices are between a helmet cover or a skull cap or both. Your ears will need to get covered, too. I met a guy last year who wore a shower cap he got out of a hotel room. He said it worked great. If it has flowers on it or a hotel logo, you get bonus points.
Wind Breaker / Rain Coat Combo
It will rain so just be prepared for it. You can decide if you want to carry water-proof pants, too.
Sunglasses (Medium Dark Lenses)
You’ll be riding in a variety of light conditions — you won’t want to carry multiple lenses so just go for a medium darkness.
Shoes and Clip-less Pedals

Electronics

You can spend trillions of dollars on cycling electronics. If you have the budget and the appetite to digest all the data that can come with all that, go for it. This post is about the bare necessities. This post is also geared more toward the new-to-cycling-epic-distance rider which has influenced the inclusion of some of these items.

Cycling Computer
Minimum Features: Speed, Distance, Time, Cadence. Once you get a computer that reports cadence (RPMs), you’re also going to get a few other features that you might find interesting or useful like automatic start/stop, average speed, a clock, trip distance and an odometer, etc.
Handlebar Mount for your Heart Rate Monitor
We’ve been training indoors with heart rate and lactate threshold all off-season. As our training shifts to outdoor workouts, you’ll want to continue using HR. Mount the watch to the handlebars and make it easy on yourself.
If you’re using an iPhone/Android app, you won’t be able to use that on a long ride because your phone’s battery won’t last that long (especially if you enable GPS). Get a watch.
Ziploc Baggie
This is to put your phone in. Remember, it’s going to rain. You can still text through the baggie — you know, so you can update your Facebook while you’re riding.

Other Supplies

Two Water Bottles – you’ll be thirsty.
Saddle Bag with Stuff
Spare Tube, Tube Patch kit (in case you get a 2nd flat before you can replace the 1st tube), Tire Levers (to remove the tire), Multi-Tool Kit.
Pump – if you get a flat, you’ll need to put some air back into your tires.

Nutrition

This is a whole topic of its own that we’ll discuss in a separate post.

That’s all I can think of. Experts: what did I miss? Post questions, comments, tips, hacks, whatever in the comments. I’m really looking forward to lots of fun rides!

On-the-Bike Tips to Help You Be a Better Rider

Thu, 06 Mar 2014 20:52:00 GMT

As we approach the time of year when we’ll ride more outside than we’re working out inside, there are a lot of little things someone who is new(er) to riding long distances might do to improve the experience. Be it postural, fit related, comfort, logistical, wardrobe related or whatever: there is always something to work on to make riding more fun and faster. The expression goes, “it’s just like riding a bike.” And it is but when the ride might last all day, maybe there’s a little more to it.

Some of these tips might be obvious, some not. But these things seem to be the ones that if you can incorporate them into your riding right away, your riding and your enjoyment of riding will get awesome very fast. And some of these tips aren’t really things to do on-the-bike but you won’t notice the effects of these until you’re in the saddle cranking away for a couple hours or more.

So, in no particular order, here is a list of 18 things that will improve your riding experience.

Core strength and endurance is at least as important as lower body strength, power and endurance. Strength, power and endurance in the bottom half of your body can only be used to the extent it can be supported by the upper half of your body.
Posture on the bike is simple. Head up / eyes up. Shoulders relaxed with shoulder blades anchored down. Elbows soft with pits rotated out 45 degrees. Wrists straight. Light hands. Back straight. Knees over feet. Heels down.
Periodically change hand position to relieve pressure.
If your joints hurt (like your knees) or if connective tissues hurt (like your Achilles) or if post ride soreness is significant, there’s something wrong with the way you move (or can’t move) or there is something wrong with your bike fit (or both). Continuing to pedal will not help and will possibly cause more pain that might become more serious. Stop the insanity. Stop pedaling.
Invest in a foam roller.
Invest in a corrective exercise specialist (like the ones at Vitruvian Fitness!).
Invest in a professional bike fit.
Invest in exciting bright and functional bike clothing with lots of pockets and padding where it counts. It increases your visibility, it’s fashionable, it’s functional and it improves efficiency and fun-factor when you ride.
By occasionally changing your seated position on your saddle, you will change how each of the contributing muscle groups work together to pedal. This comes in handy on long rides of varying terrain.
Get a major bike tune up before every season. Check wheels, hubs, tires, brakes, shifters and derailleur, chain, cassettes, brake and shifter cables, lubrication points, nuts and bolts.
When riding on city streets, you have all the rights and responsibilities of a motor vehicle. This means you are entitled to as much of the right lane as you feel you need to ride safely.
When riding with parked cars to your right, constantly scan to see if there are drivers or passengers who could open their door on you or pull out into your lane.
Never assume that any motor vehicle sees you. Never assume.
Always carry a compact tool kit with spare tube and a pump.
Always make sure someone knows where you are planning to ride and carry your cell phone in case of emergency.
This one tip might be the most important and most obvious but least utilized: Pedal at the quickest cadence you feel comfortable in the hardest gear you can maintain that cadence. This is how you get from here to there in the shortest amount of time.
A ride that has a coffee or lunch stop scheduled into it is a great ride.
A ride that ends with ice cream is even better.

If you’re a veteran rider, what are some of the “ah-ha” moments you’ve had that made you a better rider? Post yours in the comments!

Book Review: Foodist by Darya Rose

Sun, 02 Mar 2014 04:31:00 GMT

Foodist: Using Real Food and Real Science to Lose Weight Without Dieting

I said last week that I was going to do a full blown book review on an excellent book called Foodist. This is as much of a review as I’ve got time to write but my recommendation still stands. Darya Pino Rose of the summertomato.com takes a very sensible and accessible approach to you taking control of your life and changing your healthstyle. That’s a new word – you can just add it to your spell-checker right now.

I finished the book a couple days ago and believe that everyone of you should read it, too. I know that sounds bossy but I get asked “what to eat” about a dozen times a week (if not a dozen times a day). The answer isn’t a simple “eat this, not that” type of answer. It’s about a healthstyle and Darya shows you how you can get there. Whether you are a food snob or you’re learning new ways of eating to improve your health and body composition, this book will speak to you. The book is broken into 3 very logical parts.

Part 1 frames the concept of creating habits, using willpower wisely and introduces this crazy idea about eating food. Food: as in things that are grown in the ground or raised on their ancestral diets and when you buy them they don’t have a label or a package. She references Michael Pollan often and his famous rule: Eat food. Not too much. Mostly plants.

Part 2 helps you get started and gives you a practical approach to making these changes. What to eat, when to eat and how to eat. I’ve personally tried this one simple change and as often as I remember to do it, I feel so much more satisfied. Try this: take a normal size bite with a fork and then set the fork down while you chew 30 times. Try to taste the individual ingredients. Once you’ve swallowed, pick up your knife and fork again and repeat.

Part 3 wraps it up and deals with many of the things that are out to sabotage your new healthstyle. Things like eating out too much, that person at the office who always brings candy or baked goods, the value of eating at home and how to eat at a restaurant — are all part of this section.

Also in part 3 are, in my opinion, two of the biggest components to your success. Darya devotes an entire chapter to dealing with friends and family who won’t understand how important this is to you. Either inadvertently or sadly, on purpose, you know there are people out there who will take your success as a threat to their own psyche and they’re going to try to bring you down. She has great advice on this topic.

Darya also devotes another entire chapter to Food and Values. This is where she discusses your conviction or guiding values.

People whose food choices are driven by their personal values are not lured by temptation, because they believe their actions have meaning above and beyond their own hedonistic desires. Vegetarians, vegans, and people of faith who follow very strict dietary rules believe, with conviction, that making choices that are consistent with their values is more important than whatever inconveniences come from them. As a result, their choices are clear and they have little trouble following through on them.

In other words, what you eat and how you eat can become a reflection of who you are and what you believe (or who you want to become and what you want to believe).

If the book has any shortcomings, they are few and insignificant in the big picture. Buy the book. Read the book. Become a Foodist. You can get it on Amazon in hardback or Kindle.

Rice Cakes from the Feed Zone Cook Book

Mon, 10 Feb 2014 00:07:00 GMT

We’ve talked about hydration before. Now let’s talk about exercise nutrition next. If you are exercising for more than 2 hours, you’re going to need to refuel at some point to keep from bonking. Courtesy of the writers of the Feed Zone Cookbook (who are also the founders of Skratch Labs ), here is a recipe for an all natural rice cake that offers a refueling option for extended efforts. 2 – 3 hours or more on the bike, a full day skiing, an all day hike are all good options for putting this rice cake in your belly. Note the theme, however. This is not a mid-morning snack on a day when you’re not getting in more than a 60 minute workout (or less). You only get to eat these when you’re putting in hours of extended continuous effort. Check out more recipes in their cookbook – they’re all great!

Feed-Zone-Cookbook-Allen-Lim-Rice-Cakes

Cannon Balls Off the High Dive

Wed, 15 Jan 2014 21:34:00 GMT

I needed a new challenge this year. Because, you know, owning a business, being a father to 16 month old twin boys and being a husband to a hot trophy wife wasn’t enough.* So, I committed to do my first triathlon in June – olympic distance.

For those of you who don’t know what the distances are (I didn’t until after I signed up), it’s a 1.5 kilometer (.93 mi) swim, 40 kilometer (25 mi) bike, 10 kilometer (6.2 mi) run. Every race is slightly different depending on the course but when you’re drowning in a lake filled with cold black water, what’s the difference between .93 and 1 whole mile?

I’ve been riding bikes pretty much my whole life and I’m going to be OK there. At any given instant, I could ride 30 miles without thinking about it. The run will be a little challenging but I’ve got 5 more months to prepare and I’m going to be OK there, too.

Then there’s the swim. In my entire life, I’ve never done anything in the pool other than cannon balls off the high dive until this month. Today was my 4th day in the pool. It’s getting better (barely better) but what a seriously humbling experience this is! I’m kind of a fit guy but swimming is really hard for me. I can’t breathe, I get tired super fast and if there were 1000 people around me trying to kick me in the head, I’d probably panic.

But here’s the deal and this is why I’m sharing this story: to get from here to there, you have to start where you are. It’s just as simple as that.

For me, I have to learn to swim for 1 mile without stopping and I’ve got 5 months to do it.

On day 1, I was able to make it 25 meters (1 length of the pool) and then I stopped for 3 times longer than it took to get that far to catch my breath. On day 2, it got a little better. I managed to get in a a full lap before having to stop to catch my breath. Day 3 felt better but I still couldn’t swim any farther before taking breaks. Today, on day 4, I managed to swim 2 laps (100 meters) without stopping. One time I did that distance without stopping!

I might say something cliché like I feel like I’m a fish out of water but that’s just silly. It’s kind of the opposite. I feel like a human in the water.

So, whatever it is you are trying to accomplish (yes, I’m talking to you), you just have to start where you are, be patient and deliberate with the process and then plod along. Don’t expect instant results and don’t beat yourself up for something you think you should be able to do better. If it really is that easy, then you’re not challenging yourself. Which was the point in me taking on this fun little triathlon.

*Incidentally: being a dad to 16 month old twins and being a husband to my wife is really awesome and not at all challenging. How’s the expression go? Do what you love and you’ll never work a day in your life? It’s like that.

Ten Things I Said, Thought or Did in 2013

Mon, 30 Dec 2013 03:20:00 GMT

Is that heavy enough?
The end of the ride isn’t the time to realize that you could have ridden harder.
Train for something. It gives you a purpose.
Somebody’s always got it worse than you. No matter how bad your day is, your week is or your year is, it could be worse. Let your attitude and actions be an example to others who don’t have it as good as you.
Pow!
Do you need any external motivation?
This will make you better looking and more interesting at parties.
TRX training will make you an exponentially better bike rider. I took 4 hours off my best Triple Bypass time by spending more time TRXing and less time cycling. And there was no less fun-factor.
Be awesome.
Hug your children.
Take-offs are easy . . . it’s the landings that matter. Ask any airline pilot, they’ll tell you the same thing.

Did I miss anything? Post your favorite Wiggy-isms in the comments!

Mirror Writing

Wed, 11 Dec 2013 03:44:00 GMT

Mirror writing is formed by writing in the direction that is the reverse of the natural way for a given language, such that the result is the mirror image of normal writing: it appears normal when it is reflected in a mirror . It is sometimes used as an extremely primitive form of cipher .

Research suggests that the ability to do mirror writing is probably inherited and caused by atypical language organization in the brain. It is not known how many people in the population inherit the ability of mirror writing (an informal Australian newspaper experiment identified 10 true mirror-writers in a readership of 65,000). Half of the children of people with the ability inherit it. There are more left-handed mirror writers than right-handed ones, probably because left-handed people tend to have atypical language centers in their brain. 15% of left-handed people have the language centres in both halves of their brain. The cerebral cortex (thin layer of dense brain cells covering the whole brain) and motor homunculus (relates to voluntary movement) are affected by this causing them to be able to read and write backwards quite naturally.

In an experiment conducted by the Department of Neurosurgery at Hokkaido University School of Medicine in Sapporo, Japan, Scientists proposed that the origin of mirror writing comes from damage caused through accidental brain damage or neurological diseases, such as an essential tremor, Parkinson’s disease, or spino-cerebellar degeneration. This hypothesis was proposed due to the fact that these conditions affect a “neural mechanism that controls the higher cerebral function of writing via the thalamus.” Another study by the same university discovered that damage was not the only cause. The scientists observed that normal children exhibited signs of mirror writing while learning to write, thus concluding that currently there is no exact method for finding the true origin of mirror writing.

Notable example:

The notes on Leonardo da Vinci ‘s famous Vitruvian Man image are in mirror writing.

Leonardo da Vinci wrote most of his personal notes in mirror, only using standard writing if he intended his texts to be read by others. The purpose of this practice by Leonardo remains unknown, though several possible reasons have been suggested. For example, writing left handed from left to right would have been messy because the ink just put down would smear as his hand moved across it. Writing in reverse would prevent such smudging.

Mirror Writing article courtesy WikiPedia. For the complete article including references, go to http://en.wikipedia.org/wiki/Mirror_writing .

Heart Rate Monitors

Sun, 08 Dec 2013 19:38:00 GMT

We like Polar brand heart rate monitors. There are a few other very good brands (like Garmin, Suunto and Timex) but Polar made the technology accessible to the general public first and have become the industry standard. They have an ENORMOUS variety of monitors/watches and choosing the right one can be confusing. It comes down entirely to budget AND your capacity to absorb data and how that data can be translated into performance improvements. (Also, only Polar Heart Rate Monitors work with our indoor bikes. If you use another brand, you have to wear the watch that came with it.)

So, if you’re curious about using a monitor but aren’t sure about how much you’ll get out of it, go for the least expensive model. Online or in stores, you’re in for about $50 – $70. If you decide you really enjoy the bio-feedback, you’ll find it to be a great entry-level option. If you decide you don’t have time for it, you’re only out $50 – $70 and you got a cheap watch out of the deal.

Three models that probably offer the best options for the best price are the FT7, the FT60 and FT80. These models run $119, $179 and $319 respectively. The FT60 and FT80 have the ability to add GPS and Stride Sensors to give you even more feedback about your training. (Note: the GPS only records where you go to help you track where you went and how fast got there. It does not display maps or tell you how to get from here to there.) All three models come in a variety of colors, too.

Another very good option is to buy just a heart rate sensor strap that links to your iPhone 4s or newer and most gym equipment. The Polar H7 Bluetooth strap is an excellent value for $80. The app for your iPhone is free. This strap is way more comfortable than the cheap ones and is compatible with most of Polar’s watches. The iPhone app adds GPS and many other functions available for free that are otherwise only available with the more expensive watches.

When I grow up to be a professional bike racer, I will get their tip-top of the line RS800CX and all the bike attachments for power, cadence and GPS guidance. That’ll be a drop in the bucket for me at $800ish when I’m making my cool 7 figure pay check.

It’s super important to acknowledge that the only thing you’ll get from a heart rate monitor is bio-feedback and data. You still have to do the work and you have to invest the time to learn how to make the data work for you. If you do invest the time, your workouts will be smarter, more effective and more efficient overall.

Front End Alignment

Mon, 25 Nov 2013 22:29:00 GMT

What You and the Front End Alignment on Your Car Have in Common

If you own a car and the front end is out of alignment, how much that matters to you depends on a) if you know what that means, b) how much you drive and c) how fast you drive. Let’s break it down and then I’ll get into what this has to do with Vitruvian Fitness.

A) Basically, the wheels on your car need to be aligned so that the wheels are pointing in the same direction. Imagine trying to drive your car when the right wheel is pointed to the right when the left one is pointing straight ahead. Yes, that can happen and it’s not good. If you’re really interested, you can read more about front end alignment here .

B) If your car never leaves the garage, it probably doesn’t matter if your front end is out of alignment. Or, if you are that grandmother who only drives to the store and church on Sundays, it might not matter that much. But if you commute across town every day in rush hour traffic, those miles are definitely going to cause your tires to wear out in an irregular fashion more quickly than normal. That’s also not good.

C) If you drive a lot and often at highway speeds then, not only will you get irregular tire wear, but you might even start ruining other parts of the car. Your brakes will wear out more quickly and the suspension could break. That’s bad.

Your body is exactly the same. Park it on the couch and never move? It doesn’t matter how bad your alignment it. Occasionally go for an easy walk? Still doesn’t matter too much. But as soon as you start doing more intense activity, your body needs to be well aligned so that you don’t prematurely wear down your joints or injure yourself.

Here’s a simple illustration:

A walk requires about 30 strides per minute per leg — a jog is about 60 and a run is about 90 strides. If you’re going to run 3 miles at a 9 minute mile pace, that 27 minutes of thumping and bumping equals 4,860 impacts on your feet, ankles, knees, hips, back, shoulders and neck. If you’re not in great shape, that 27 minutes of “running” is going to feel like hell. If you do that regularly, you’re going to do way more harm than good. Your car’s alignment isn’t going to fix itself, how do expect your own body to fix itself?

That’s why every Vitruvian workout begins with soft-tissue work, movement prep and corrective exercise. Putting “fitness” on top of dysfunction is a recipe for disaster and we’d rather prevent disasters than recover from them.

Want to learn more? Ask us!

At Vitruvian Fitness, we’re building a community of stronger, healthier and happier people using functional training to improve the lives of adults of all ages and abilities.

We serve the communities of Northwest Denver, Arvada, Lakewood, Applewood, Golden and Wheat Ridge, CO.

Farmers Market Adventure

Tue, 07 May 2013 22:11:00 GMT

From the Food Corner of Rooted In Nutrition: Illustrated by Christine

I had the perfect day yesterday. After nearly 10 hours of apparently needed blissful sleep I woke to a sunny Saturday morning. Upon stretching and rubbing my eyes of sleep I turned to find my fun-loving and energetic boxer Moxie, with the look of “please mom, take me outside” so it was quickly decided that a brisk walk was on the agenda. With the sun shining on my winter white face and the breeze bringing a little cherry color to my nose I decided it was time to meet my friend for a challenging morning of yoga. I now felt strong, lean and centered, I was ready to pop over to one of my most favorite places in Denver, the farmers market. As you all know I love my farmers market. I love the community, the gathering of like-minded people, the smells of coffee brewing, fresh-baked bread, food trucks and the local flower shops. I step in, take a deep breath and let it all sink in. With tea in my hand and a friend at my side I venture in to the many booths of fresh, local and beautiful food. Here are some of the fabulous things I found at this first market of the year. I encourage you to enjoy all the wonderful things your local farmers market can offer. I hope you enjoy and learn a little something about our local food culture.

Cottonwood Creek Farms offers a one of a kind food experience. Picture this; green pastures, filled with white and brown birds, pecking, clucking and playing in the field. Full of life, living a content and peaceful existence. As they sit in their egg mobile, upon mounds of fresh hay, these lovely birds lay the most exquisite eggs you will ever eat. The color, the texture, the flavor are unparalleled. If you are a baker you must, absolutely must try a fresh from the farm pasture raised egg from Cottonwood Creek Farms.

Not to speak lightly of the meat, I think it goes without saying pasture raised meat far surpasses that of conventional meat. And I think there is something to be said for an animal that is left to be raised in a happy, healthy environment. I was told “the pork is the best”. I intend to find out.

Circle Fresh Farms
Over the years I have come to learn that getting “certified organic” is a very pricey endeavor. Circle Fresh Farms like many of the farmers here at the market, offer organically grown foods that are not “certified organic”. It makes no difference to me if they are certified as long as they offer fresh, local and clean food, grown with a conscience. These pictures do not do justice to the vibrant color of the lettuce, both purple and green with a light texture and mild flavor. Once I grew my own heirloom tomato plant I can confidently say there is no other kind of tomato. As you can see the colors are outstanding! The flavors are superb! They are rich, sweet and delicate. A must have to any salad or sauce.

H2Organics is the place where I got my basil, tomato and peppers plants for my very first garden last year. My tomato plants were, well, ginormous! They produced some of the most rich, delicate, sweet and flavorful tomatoes I have ever had. Moxie, my boxer would often join me on my brief walk to my community garden plot and upon arrival she would sniff out the tomato plants and eat tomatoes straight from the vine. Since animals have a greater sense of intuition than most humans, I find that this solidifies my tomato snobbery. I will only grow organic heirloom tomatoes from here on out.

Teton Waters Ranch is a pretty cool ranch located in Idaho. They took land that was once used for industrial growing of food and turned it into a beautiful and vibrant pasture of native grasses. These cows look happy to me. With clover, alfalfa and wild grasses to chew on, a majestic mountain view and lots of other cow friends to be happy with, I think these cows are some of the most content out there. I purchased a couple of steaks and as soon as the weather cooperates I will throw them on the grill and let you know the amazingness they are guaranteed to offer.

I encourage you to find a farmers market near you. Colorado Fresh Markets ,Colorado Farmers Market Association , and Colorado Farmers Markets are a great place to start looking. I strive to buy all of my food and meat from the farmers market throughout the summer months, follow this crop calendar to see when foods are grown and will be at their peak freshness. It will not only taste better and look better, but you are also supporting our local economy and bringing life to the Colorado farmers community.

Eat Well Recipe

Thu, 07 Mar 2013 15:00:00 GMT

Crock Pot Vegetable Beef Soup

1 lb grass-fed chuck roast cut into cubes

1 large onion, cut into slices

2 carrots, sliced

1 large potato, cubed

1/2 head of green cabbage, sliced

large handful of green beans, ends trimmed

5+ cups of organic beef broth (amount depends on how much you would like, make sure vegetables are covered)

2 bay leaves

2 tbs italian seasoning

Sea Salt and pepper to taste

Place in crock pot and simmer on low for 4-6 hours

Eat Well Recipe

Thu, 28 Feb 2013 15:00:00 GMT

2 lbs of grass-fed short ribs 1 box of organic beef broth Place in crock pot and simmer on low for 4-6 hours

1 head of cauliflower
3 cups of your favorite green vegetable (green beans, broccoli, asparagus…)

30 minutes before eating turn off crock pot, remove juice and put in a saucepan. Bring to a boil. In a separate container add 2tbs of gluten-free flour to 1/4 cup of water. Add that to the boiling broth. Whisk until thick. Add 1 tbs of rosemary, thyme and sage.

While the gravy is thickening steam the broccoli and greens until tender. Once tender remove greens and top with 2 tbs of grass-fed butter, season with salt, cover and set aside. Take cauliflower and puree with 2 tbs of butter and season with sea salt, you may need to add a little liquid to make it smooth.

Plate: short rib, cauliflower puree, side of greens topped with gravy. Enjoy!

Eat Well Recipe

Thu, 14 Feb 2013 15:00:00 GMT

A friend of mine made these noodles and they were fabulous. Super easy and very satisfying.

Pesto
2 packages of basil
1/4 cup pine nuts
1 clove of garlic
2 tbs olive oil, more if needed
Food process until smooth. Option to use arugula, walnuts or any other nut you like

1 package kelp noodles, rinsed and separated
1/4 cup pine nuts
1 cup grass-fed beef flank steak sautéed or cooked cold shrimp or a piece of fish

Mix pesto and kelp noodles, top with pine nuts. Cook meat until rare/ medium rare or fish until tender and flaky and place on top of noodles and enjoy.

Amigos de la Academia Sandoval + Vitruvian Fitness

Tue, 12 Feb 2013 00:15:00 GMT

Beginning February 2013, any faculty, staff or parent of child(ren) enrolled at Academia Ana Marie Sandoval will have 10% of their monthly fees donated back to their fundraising arm, Amigos de la Academia Sandoval. Sandoval is a dual language Montessori school right here in our neighborhood and students there face annual budget shortfalls that must be made up through significant fundraising efforts led by the parents.

Many parents of Sandoval students have been great clients of Vitruvian and we want to give back and help support this great school in our neighborhood. We are all well aware of the financial constraints in our education systems from early childhood programs all the way to higher education. The continued health and vitality of our community relies on, in large part, having great schools for our children to attend.

Parents: we need two things from you. 1) Next time you are in the studio, please check to make sure we marked you as a Sandoval parent so we can track how much to give back. 2) Encourage other Sandoval parents to check us out. We have several program options starting at $69 monthly to accommodate different fitness objectives and budgets.

Eat Well Recipe

Fri, 01 Feb 2013 15:00:00 GMT

Crock Pot Trio!

Pot Roast in the Crock Pot

2 lbs grass-fed organic chuck roast
1 box of beef broth
1 head of cauliflower
1 tbs grass fed butter
1-2 cups of your favorite greens (brussel sprouts, green beans, broccoli…)
Dried sage, thyme, rosemary
Option to make some rice instead of the cauliflower. Cook the rice in vegetable or beef broth.

Put beef in crock pot, cover with beef broth and let simmer on low for 4-6 hours.

When you are ready to eat turn off crock pot. Cut cauliflower and greens into large chunks. Steam in a steamer for 10-15 minutes, until tender. While that is steaming remove broth from crock pot and put into a saucepan, bring to a boil. Add sage, thyme, remarry and sea salt to taste. Mix 2-4 tbs of gluten free flour with 1/4-1/2 cup of water. Add flour water mixture to simmering broth. Stir until thick. Once vegetable are done, transfer cauliflower to blender, add 1 tbs grass-fed butter and blend until smooth.

Serve beef with pureed cauliflower and a side of greens, top with gravy.

Save any left over gravy for the next day (left overs) or for future meals that gravy would be good with. It should keep in the freezer for several weeks to maybe a cpl months

Pigs in a Blanket

1 lb of grass-fed 80% ground beef

1/2 cup cooked rice (use left over rice from the pot roast if you used it)

1 small onion

Sea salt and pepper

7-10 large cabbage leaves, softened by putting them in boiling water for 1 minute

2- 28oz crushed fire roasted tomatoes

4 cups vegetable broth

Mix the 4 ingredients together and form into large oval balls. Wrap in cabbage. Place in the crock pot and cover with crushed tomatoes and vegetable broth. Simmer on low for 4-6 hours. Option to eat with a side of steamed vegetables, cauliflower puree or a large salad.

Save any left over tomato sauce for your spaghetti

Spaghetti Sauce with Spaghetti Squash

1 lb of ground grass-fed beef

1 small onion

10 basil leaves

1 tbs italian seasoning

2 cups organic spaghetti sauce

2 cups+ left over tomato sauce from the pigs in a blanket

1 large spaghetti squash

4 cloves of garlic, minced

1 tbs olive oil

1 tbs grass-fed butter

Sea salt

Put the first 6 ingredients in a crock pot on low for 4-6 hours.

1 hour before eating, cut spaghetti squash into 4’s, remove seeds and steam for 20-30 minutes until tender or cut in half remove seeds and roast in a pan with water on the bottom, covered with tin foil for 40 minutes at 400 degrees. Once cooked remove flesh from skin. On medium low heat saute the garlic with olive oil and butter, add spaghetti squash, season with sea salt. Top spaghetti squash with spaghetti sauce and enjoy.

Save any sauce for future use. It should freeze for several week, maybe a cpl months.

Transform the way you think about food

Sat, 12 Jan 2013 13:00:00 GMT

There are only a few spots left for the Eat Well Challenge! Join me and others like you on January 17th at 7:00 pm to explore what you are eating, why you are eating it and how it is affecting you. This 5 week course is designed to create a life change. It is not a fad diet where you count calories and are left unsatisfied and frustrated. We will explore a new way of eating, how toxins affect your health, the role of stress on your health and how to make changes stick. Hurry and sign up today !

Eat Well, I Dare You!

Sun, 06 Jan 2013 13:00:00 GMT

Play Hard. Eat Well. Be Happy.

This is the motto of Vitruvian, so let’s Eat Well, shall we?

Join me and others like you on January 17th at 7:00 pm to explore a new way of eating, no calorie counting involved! Eating is not just about the food you purchase, cook and consume. There are emotions involved, toxins in our world and stress that affect how we process all we eat. It is my pleasure to support you on this journey of self discovery and a new way to Eat Well. Sign up today !

Turkey Meatballs with Greens

Wed, 02 Jan 2013 14:00:00 GMT

1 pound of Ground Turkey Meat
1 small onion, chopped
2 cloves of garlic, minced
1/2 cup of red pepper and green peppers, chopped
2 pieces of Ezekiel bread, toasted and chopped into bread crumbs
1 whole egg
Italian seasoning

Combine all ingredients and mix well, form into 1/2-inch diameter meatballs

1 bunch of kale, collard greens and mustard greens, chopped with stems removed. Coat with olive oil, 2 cloves of garlic and 3 tbs of onions. Put meatballs and mixed greens in a 9×13 pan and bake at 350 degrees for 30 minutes. Stir greens and flip meatballs and cook until greens are tender and meatballs are cooked through.

Time saving food tricks

Tue, 01 Jan 2013 14:00:00 GMT

Let’s face it, we could all use a little more time in our day. The biggest reason people fail at diets is because they create unrealistic goals and do not prepare themselves. I tell my clients over and over again, being prepared is the key to your success. Here are some things you can do to keep you on the straight and narrow.

1. Make a menu that utilizes healthy recipes with similar ingredients. When you do this you are not only saving time when shopping but also saving money by buying in bulk and using less ingredients in general.

2. Make a shopping list. You will save money, time and energy. When you have a game plan it is easier not to be side tracked by the oreos or chocolate ice cream.

3. Wash and prep foods ahead of time. Take a day to do your menu planning, shopping and prepping. Wash and cut up all your vegetables, fruits and salad fixings. Put your salad in a large bowl already cut into bite sized pieces. Combine all of your salad topping in one easy to grab bowl. Make your salad dressing and have them handy on the fridge door. Cut up vegetable and put in sandwich bags for snacks. Prepare your hummus or dips ahead of time. Make your smoothies and freeze them in portion sized containers. Take it out the night before and in the morning you are good to go. Or put all smoothie ingredients in the blender and put that in the fridge so in the morning you can just pop it on and blend. Put as many dishes together as you can and either freeze them or put them in glass containers for an easy grab later in the week. Make sauces and freeze them in ice-cube trays for easy portion control. Cook beans, rice, chicken or turkey ahead of time. Easier to throw into a dish a the last-minute.

Chicken Salad with Apricots and Almonds

Wed, 26 Dec 2012 14:00:00 GMT

6 oz chicken breast grilled or cooked through, cubed
Course salt and ground black pepper
1/3 cup Greek yogurt
1 tbs Dijon mustard
1 tbs minced chives
2 tbs dried apricots
2 tbs chopped and toasted almonds
Gluten-Free tortilla

Mixed together and put in wrap

Quinoa Cherry Nut Clusters

Tue, 18 Dec 2012 14:00:00 GMT

3/4 cup quinoa, rinsed and drained and cooked until almost done
1 1/2 cups old fashioned oats
1/2 cup raw shelled sunflower seeds
1/2 cup raw pistachios, chopped
1 cup dried cherries
1/4 cup birch sugar
1/2 tsp sea salt
1/4 cup honey
2 tbs canola or safflower oil (something neutral)
1 1/2 tsp vanilla
2 large eggs plus 1 large egg white, lightly beaten

Once quinoa is almost cooked, transfer to baking sheet and bake at 350 until golden brown 30-35 minutes. Transfer to large bowl and let cool. Spread oats evenly over baking sheet, bake, stirring occasionally until light brown, 15 minutes. Add oats to bowl of quinoa. Spread nuts on sheet, bake until toasted, 7 minutes, stirring occasionally. Add to quinoa mixture. Reduce oven temp to 300 degrees. Mix all ingredients together in quinoa mixture. Line baking sheet with parchment paper, lightly coat with cooking spray. Form into hamburger patties about 1/4 inch thick. Bake 25 minutes, flipping half way through. Let cool and eat

Kevin Muggleton – Dakar Rally Athlete

Wed, 12 Dec 2012 22:50:00 GMT

For the past year, Kevin Muggleton has been training at Vitruvian Fitness with owner Tom Wigginton in preparation for the grueling challenge of The Dakar Rally. With less than a month to go, Kevin is preparing for what could be the greatest race of his life.

According to their website, “The Dakar Rally is a supreme human exploit and a 15-day challenge which takes drivers across some of the world’s most stunning deserts. Both a motor race and an orienteering challenge, the Dakar Rally pits some of the world’s greatest long-distance rally drivers against amateur competitors for whom the race is often the culmination of their dreams and who come to take up the challenge with their motorcycles, quads, cars and trucks. The challenge attracts competitors of more than 50 nationalities, who are watched on television by over a billion viewers in 190 countries.”

This month in RoadRunner Magazine , Kevin talks about chasing the dream of The Dakar. He talks about the itch to achieve, the financial and physical struggles and the intense training he has endured in order to reach such a demanding goal.

Here is an excerpt from his interview:

Describe your training regimen. What does it take to prepare for such a grueling race?

“Train hard, fight easy,” as my Army Sergeant Major said. Endurance coach Tom Wigginton works me through an ever-changing strength training regime and High Intensity Interval Training(HIIT). Endurance training is about reducing recovery time. It’s easy to train to your strengths, so instead we work on my weak areas. The sessions are brutal, so one day a week I take off, it’s crucial to the recovery process.

Click here to read the rest of the article from RoadRunner Magazine on Kevin’s blog.

Vitruvian Fitness is incredibly proud to support Kevin in his endeavor next month. We’ll keep you posted on his progress!

NO Bake Protein Bar

Tue, 11 Dec 2012 14:00:00 GMT

1/2-cup coconut oil
1/2-cup birch sugar or raw organic sugar
1/4 cup raw cocoa powder
1/2-cup coconut milk
1-1 1/2 cups oatmeal
3 round tbs of almond butter or any nut butter
1 tsp vanilla
1/2 cup nuts (almonds, cashews, pecans, walnuts)
4 tbs hemp seeds
Option to add shredded raw coconut and dried sugar free cherries

Mix the first 4 ingredients together. Cook on medium heat until it boils, let cook for one minute. Take off of heat add nut butter, stir to melt. Add vanilla, stir. Add all other ingredients, stir well, drop on wax paper and let cool and set for 1-2 hours in fridge.

What We Do At Vitruvian Fitness

Wed, 05 Dec 2012 01:35:00 GMT

Virtually everyday, I get asked what type of fitness we offer at Vitruvian Fitness. When Vitruvian Fitness opened in May of 2010, there were a small handful of fitness options in Northwest Denver. Basically, the neighborhood had a couple municipal rec-centers, a “big-box” gym, and a couple personal trainers with storefronts or in-home based, a Crossfit studio and a couple of boot camp options. Just a few years later, there are about 5 times as many options. With so many different offerings, I often get asked what makes us different from all the others.

This is my elevator speech: Vitruvian Fitness is a personal training studio specializing in functional training and group fitness. We train recreational and collegiate athletes, endurance and extreme athletes, and athletes in the game of life. No matter what your game is, we can help you elevate it to the next level.

In my mind, however, there is much more to this answer. As personal trainers, our purpose is to design exercise programs for the individual. As long as you have all the standard-issue bones and joints and they’re in relatively good-working order, we’re going to prescribe exercises that help you move (or hold in place) all those parts according to how you’d like to move them. The fact of the matter is, everybody has the same bones and joints and we all move the same way. But our individual circumstances are different – same body, different degrees of conditioning and purpose.

When we design the structure of your workout, it’s very methodical and planned specifically for you and your goals. We start with a warm up and do movement prep for about 15 to 20 minutes. In that time, we’re going to go from a state of relative rest to a place where the body can be expected to work very hard. In that time, we massage and stretch muscles and connective tissues; we activate, lubricate and innervate. We’re recruiting the central nervous system, the circulatory system, the respiratory system, the muscular system, the skeletal system, the endocrine system, the lymphatic system and the digestive system. It’s all connected and has a purpose.

After the warm up, your workout can go anywhere and that’s where your starting point and destination dictate the make-up of the workout. However, your workout is far from randomly thrown together. The variables are rather numerous. We look at things like load, volume, time-under-tension, stability, intensity, tempo, strength, endurance, work to rest ratios and the relative demands on each of the systems we just warmed up. And if all that sounds complicated, well that’s because it is a little complicated. But if you listen to your intuition and common sense you’ll recognize that when things feel right, they usually are. Let me explain this concept further.

We know that to increase strength, we must move weight that is heavier than what you’ve moved before. This is known as the Overload Principle. Simply put, you have to work outside of your comfort zone in order to wind up being comfortable doing something harder than what you’ve done before. We also employ another concept: the SAID Principle. SAID stands for “Specific Adaptation to Imposed Demand.” In other words, if we want to get better at an activity, we use movements that enhance that activity. And lastly, we always perform a total body workout because in real life, there is no such thing as leg day.

So, putting these three concepts together, we get a total body workout moving in several directions using movements you’ll experience in real life and heavier and harder than you’re accustomed to. And we tailor those exercises to fit on the road map we created together.

Intuition and common sense come in to play when you know (without knowing why exactly) that the work is smart. It feels therapeutic. It’s challenging but doesn’t feel like it’s going to hurt you (permanently). At some point, you can understand that it will enhance your performance in activities of daily living or in your chosen sport. The work invigorates you physically and mentally. It is our hope that every week, month or year, you can look back and see meaningful progress.

Here are some not-so-uncommon things that are conspicuously absent from workouts at Vitruvian Fitness:

Bodybuilding Techniques
We’re not opposed to bodybuilding, it’s just not what we do
Single joint, isolated movements (that’s for bodybuilders – see above)
Leg day, arm day or any other body-part day (that’s for bodybuilders – see above)
Explosive, high intensity and/or complex movements performed to beyond technical failure
This is a tested and proven technique that will cause serious injuries to limbs and joints. An injury can prevent you from doing all the other important things you need to do in life, such as: work, walk, lift grocery bags, play with your children, ride bikes, ski, golf, etc.
Long steady-state aerobic exercises in the absence of planned and periodized high intensity intervals
Our cardio activities are scientifically designed to enhance metabolism and/or performance output at measurable thresholds
The 3-minute workout. Or rather, “that one thing you can do in the shortest amount of time possible because my life is just too busy to take care of myself otherwise.”
Treadmills – this isn’t running, it’s keeping up. I’d love to discuss in more detail. It’s biomechanically one of my favorite topics.
Machines (except bikes and rowers – we like other self-propelled machines but don’t have any)
Supplements and drinks chemically engineered in a factory. We like food. The kind that doesn’t need a label with nutrition facts because the ingredient is one word like: apple or fish or broccoli.
Bravado and machismo

Sometimes, a craftsman is better known for the tools he uses. At Vitruvian Fitness, we use a very wide variety of tools in our workouts, each having a specific purpose and value.

Dumbbells
Barbells
Kettlebells
Elastic Resistance Tubing and Bands
TRX
Rowing Machines
Stationary Bicycles
Bosu
Stability Balls
Medicine Balls
Jump Ropes
Battle Ropes
Body Weight

At Vitruvian Fitness, we get strong, functional, fast, agile, healthy, lean and happy. We care primarily about the quality of your movement before we care about the quantity of your movement. We don’t “bulk up,” we don’t subscribe to any one specific diet and more importantly; we don’t use gimmicky slogans or trendy lingo to describe what we do. That’s our mission and really, it’s what makes us different.

We play hard, we eat well and we get happy.

Apple Walnut Bread

Tue, 04 Dec 2012 14:00:00 GMT

2 cups ground almonds
1 cup chopped walnuts
2 tbs ground flaxseed
1 tbs ground cinnamon
2 tsp baking powder
1/2 tsp salt
2 large eggs
1 cup unsweetened applesauce
1/2 cup coconut oil, melted
1/4 cup coconut milk

Preheat oven to 325. Combine all dry ingredients. Combine all wet ingredients. Combine the wet and dry ingredients. Add more coconut milk if it is to stiff and dry. Cook for 45 minutes until knife comes out clean when inserted in the center of the loaf.

Tools for making your healthy eating plan stick

Sat, 01 Dec 2012 14:00:00 GMT

When you make changes to your diet, it can be hard to stick with it. Here are some tools for making the changes stick.

1. Create a menu. Go through recipes, see what looks delicious and make out your weekly menu or just do a couple of days to start.

2. Make a grocery list based off of your menu. When you create a grocery list you are less likely to have food waste and are less likely to overindulge or buy those “bad” foods.

3. Be prepared, Be prepared, Be prepared. I cannot emphasis enough how very important being prepared is to your success. The more you are prepared the less likely you are to grab those “bad” foods. After shopping clean all your veggies, salad fixings and get anything made ahead of time. The more you have prepped the easy your food life will be.

4. Utilize your freezer. When making dishes freeze a portion of it to have at a later time. This is especially helpful when making sauces and soups.

5. Utilize the deli at your local health market, Whole Foods is my favorite. There are often times very healthy dishes that are easy to grab when on the go or just to tired to cook in these prepared food sections. Many meals are gluten, diary, and soy-free and are organic.

6. Friends share food. Make a healthy dish, bring the left overs to your friends and have them do the same. That way you are only making one dish but you are getting several new ones in return.

7. Explore your grocery store. Learning about labels, new foods and cheaper ways to eat can be vital to a new eating plan.

8. Take a cooking class. Wether you hate cooking or you just need new recipes a cooking class can really get your creative juices flowing.

9. Out of sight, out of mind. Get the temptation out of your line of vision. Clean out your pantry and donate to your local food bank.

Vegan Pot Pie

Tue, 27 Nov 2012 14:00:00 GMT

Crust

2 cups gluten-free flour
1/2 tsp salt
1/3 cup water
2/3 cups olive oil

Mix together, cut in half, roll out each half in between two sheets of parchment paper, and make a circle. One will be the bottom crust the other the top.

Pot Pie

1 carrot
2 small or 1 medium potato, feel free to use sweet potato as well
1 head of broccoli
1 bunch of kale
Option to add chicken breast, chicken sausage or turkey
1 small onion
2-3 cloves of garlic
Feel free to use any in season vegetable
1 cup vegetable stock
2 cups coconut milk or almond milk
3 tbs corn starch or thickener
1 tbs of fresh sage, tarragon, thyme
Sea salt and pepper to taste

If using meat, cook for 3-5 minutes in some olive oil. Add vegetables and cook until almost tender. Add spices at the end. Mix the liquids and thickener together and add to vegetables and meat. Put in pie dish with the bottom crust. Top with top crust and put three slashes in the top of the crust with a sharp knife. Cook at 425 for 45minutes to an hour, until crust is golden brown and the center is bubbling.

Chocolate Vegan “Ice Cream”

Tue, 20 Nov 2012 14:00:00 GMT

1 banana, sliced and put in freezer for minimum of one hour
1/2 cup chocolate coconut milk
Dash of vanilla (optional)

Blend together and serve

Roasted Eggplant Marinara

Tue, 13 Nov 2012 14:00:00 GMT

1 eggplants peeled, sliced into 1/4 inch discs then cut into strips
1 tsp salt, divided
1/2 cup olive oil, divided
1 sweet yellow onion, cut into half moons
3 garlic cloves
1/2 tsp thyme
1/2 tsp basil
1/2 tsp oregano
1-28oz can fire roasted tomatoes crushed, with garlic if you can’t find them run crushed run them thru the blender
Black pepper
Salt to taste
Option to add mushrooms, buffalo

400 degree. Roast egg plant for 20 minutes, lightly coat with olive oil. Sauté onions in olive oil until they begin to color, medium high heat about 10 minutes. Add herbs and tomatoes. Once eggplant is done add to sauce.

Tempeh Curry Spread

Tue, 06 Nov 2012 14:00:00 GMT

1 package of tempeh, cubed and sautéed
2 1/2 stalks of celery, chopped
1/2 apple, diced
1 tbs raisins
1/4 cup chopped walnuts
1 tsp curry powder
1/4 tsp salt
1/4 tsp pepper
Cayenne pepper, to taste
1/2 cup egg less mayo

Combine, wrap in gluten free tortilla or use with crackers in or in a lettuce wrap

4 steps for eating better

Thu, 01 Nov 2012 13:00:00 GMT

When starting a new diet it can be daunting and stressful among other things. Instead of approaching it with restriction and rigidity approach it with gradual positive changes. If you start your diet by cutting out foods you love you will more than likely resent the diet and will struggle with your own will power and feelings of guilt. Here are some way to transform your plate into something you can appreciate both mentally and physically.

1. Begin by adding healthy foods to your diet. Do not eliminate anything you normally eat. Try those vegetables you have never known how to cook like kale or Swiss chard. See recipes for more ideas on these.

2. Upgrade your food choices or make better bad choices as I like to say. If you eat a turkey sandwich on white bread with mayo, lettuce and cheese every day for lunch, upgrade it. Try organic, nitrate, hormone free turkey, sprouted or multi grain bread, hummus instead of mayo and put on lots of veggies (sprouts, cucumbers, peppers, carrots, tomatoes..)

3. Now that you have mastered step 1 and 2 it is time to start eliminating those “bad” foods. This will be a lot easier now that you have a good foundation of “healthy” foods.

4. Eat in moderation. You should really be feeling good and seeing the benefits of eating healthy foods. It is important to remember that eating healthy does not mean depriving yourself of indulgences. My motto is 80/20. Eat 80% for health and 20% for you soul. Soul eating is eating the foods that make you feel good, that nourish you emotionally. Remember to make better bad choices when doing this. If chocolate cake is your thing, don’t eat the cake made from a box. Eat the cake you made using organic ingredients and fresh products.

Vegan Vegetable Lasagna

Tue, 30 Oct 2012 13:00:00 GMT

1 medium eggplant, peeled and sliced 1/4 inch thick
1 small red onion, thinly sliced
2 medium yellow or red bell peppers, cored and thinly sliced
2 medium zucchini halved and thinly sliced. A vegetable peeler works great
1 bunch kale, chopped
1/2 cup sliced mushrooms
1 15oz can butter beans or northern beans
2 heirloom tomatoes, thinly sliced
2 tbs olive oil
2 tbs fresh parsley
1/2 cup breadcrumbs

Vegan White Sauce

1 1/4 cup cashews, chopped in a food processor, make sure they don’t turn into paste
1/2 cup nutritional yeast
1 tsp each of dried oregano, thyme, marjoram
3 cloves of garlic, minced
1 tsp garlic salt
Pepper and salt to taste
3 1/2 cups almond or coconut milk
3 tbs cornstarch or agar agar

Process cashews add nutritional yeast, garlic salt, thickener (cornstarch or agar, agar) salt and pepper. Blend for just a moment. Put non dairy milk in sauce pan add cashew mixture, bring to boil. Taste and see if you need to add salt and pepper. Once thick take off heat.

Coat the bottom of a 9×13 glass pan with vegan butter or olive oil. Start to layer your lasagna. Eggplant, red onion, red pepper, kale, beans, zucchini (these are your noodles), sauce. Continue layering until you run out of vegetables. Leave the tomatoes until the very last layer, have those be on top. Top with breadcrumbs. Cover with foil and bake at 375 for one hour. Remove foil and broil on high for 3-5 minutes or until top is golden brown. Remove from oven and let sit for 10 minutes.

Arugula Pumpkin Salad

Tue, 23 Oct 2012 13:00:00 GMT

1 sugar pumpkin, peeled, seeded and cut into 1 inch pieces
1/4 cup plus 1 tbs olive oil
6 garlic cloves, unpeeled
1/4 to 1/2 tsp crushed red pepper flakes
2 tbs plus 1 tsp pure maple syrup
3 tbs fresh lime juice
1 tbs Dijon mustard
2-3 bunches of Arugula, washed and stems removed
1/4 cup pumpkin seeds, toasted
6 oz feta cheese crumbled

Preheat oven to 450 degrees. On baking sheet combine pumpkin, 2 tbs oil, garlic, pepper flakes, 1/2 tsp salt, season with black pepper. Toss to combine, spread evenly. Bake until tender 25-30 minutes. Remove garlic from baking sheet. Drizzle pumpkin with 2 tbs maple syrup. Return to oven tossing occasionally until pumpkin is glazed about 10-15 minutes. Let cool. Meanwhile take garlic cut off ends and mash to a paste. Transfer to a large bowl, add lime juice, mustard, 1 tsp maple syrup and 1/2 tsp salt, season with pepper. Whisk in remaining oil until emulsified. Add Arugula and pumpkin, toss with dressing, top with pumpkin seeds and feta. Serve immediately.

Roasted Red Pepper Walnut Dip

Tue, 16 Oct 2012 13:00:00 GMT

3 red peppers
1 cup water
1 small garlic clove
3/4 cup walnuts, toasted
1 1/2 tsp paprika
3/4 tsp ground cumin
1 tbs balsamic vinegar
1 tbs fresh lemon juice
2 tsp olive oil

Roast peppers over an open flame until all sides are blackened. Put in a bowl and cover with saran wrap fro 15 minutes. In a food processor combine garlic and walnuts and pulse until finely ground. Add all other ingredients and pulse until combined and smooth. Let sit in fridge for an hour or overnight. Top with walnuts and paprika and drizzle with olive oil.

Kale Quinoa Salad

Tue, 09 Oct 2012 13:00:00 GMT

2 c fresh kale, torn into 2 strips
1/2 c cooked quinoa
1 c sliced strawberries
1/2 c chopped almonds (optional)
1/4 c crumbled goat cheese (optional)

For the Minneola vinaigrette

1/2 c freshly squeezed Minneola juice
1 t lemon juice
1/4 c canola oil (or grapeseed or other lightly flavored oil)
1 T apple cider vinegar
1 t honey
Generous pinch of salt & pepper

1. Prepare the vinaigrette by combining all dressing ingredients and whisking together until smooth. Set aside. In a large bowl combine the kale, quinoa, strawberries & almonds, and toss together gently. Slowly pour the dressing over the salad and gently fold everything together. Cover and refrigerate for about 20 minutes to let the flavors meld together.

2. Place generous portions of salad into bowls or plates. Top with come goat cheese crumbles and a bit of extra ground black pepper

Oatmeal Blueberry Pancakes

Tue, 02 Oct 2012 13:00:00 GMT

1 1/2 cups thick rolled oats
1 tsp baking powder
1/2 tsp baking soda
1 1/4 cup almond or coconut milk
2 tbs coconut oil, melted
1 tbs maple syrup
1 small banana, slightly mashed
1/2 cup blueberries fresh or frozen

Grind oats to a fine powder. Mix together all dry ingredients. Combine wet ingredients, except for blueberries in another bowl. Add wet to dry and mix together. Fold in blueberries. Cook

7 steps to improving your plate

Mon, 01 Oct 2012 13:00:00 GMT

1. Try adding a good source of protein to your breakfast such as hemp seed or chia seed powder to a smoothie or a cage-free, range roaming chicken egg. Try poached eggs on a bed of sautéed greens

2. Instead of slathering your next sandwich with mayo try using hummus or whole grain mustard. Hummus is a good source of protein and mustard is a good source of antioxidants.

3. Next time you eat meat, which hopefully is not that often instead of marinating it in oil and spices, just give it a good spice rub. Spices can be high in antioxidants and vitamins and offer big flavor.

4. When baking substitute some of your oil and sugar for fruit and vegetable puree.

5. Sour cream is a delicious addition to any mexican dish. Instead of adding all the calories try Greek Yogurt or better yet, Cashew Sour Cream

6. I cannot stress enough, GET SODA OUT OF YOUR DIET. It adds many extra calories and other health risks. Try instead coconut water, tea flavored water or fruit flavored water.

7. Consciously eating your food is one of the easiest ways to lose weight. When you eat consciously you are more aware of your hunger and full signs, what your consuming and how it is making you feel.

Stuffed Sweet Potatoes

Tue, 25 Sep 2012 13:00:00 GMT

4 large sweet potatoes, washed
1 tbs plus 1 tsp olive oil
1 small onion, finely chopped
1 small garlic clove, minced
1 tsp finely chopped rosemary
1/4 tsp crushed red pepper flakes
2 1/2 cups kale, taken off stems and thinly sliced
1/2 cup chickpeas or 1/2 block of tempeh
1/4 cup water

Preheat oven to 375. Bake sweet potatoes on parchment lined baking sheet until almost tender, but not completely, 55-70 minutes. When cool enough to handle, slice off tops and scoop out flesh, leaving a 1/2 inch thick shell. Coarsely chop flesh. In a skillet on medium high heat add oil, onion, garlic, rosemary, 1 tsp salt, crushed red pepper flakes. Soften, about 3 minutes. Add kale, cook about 5 minutes. Stir in chopped sweet potato, chickpeas or tempeh and water. Cooking until heated through, 1 minute. Spoon filling into sweet potato shells, cover with parchment then foil, bake for about 30 minutes.

Tangy Lime Chicken Salad

Tue, 18 Sep 2012 13:00:00 GMT

1-2 chicken breast, cook and shred
1/4 cup extra virgin olive oil
1 tbsp finely grated lemon/lime zest
1 tbsp each chopped mint, basil, chives, dill, and flat-leaf parsley
1/4 tsp sea salt
1/2 tsp black pepper
1/2 cup English cucumber
1/2 cup small tomatoes or heirloom tomatoes
6 green onions sliced, including green tops
8-10 leaves of bibb leaf lettuce

In a bowl whisk together olive oil, lemon juice, lemon zest, herbs, salt and pepper

In another bowl toss chicken, cucumber, and green onions add dressing and stir until evenly coated. Scoop on to pieces of bibb lettuce

Super Salad

Tue, 11 Sep 2012 13:00:00 GMT

This salad packs a huge amount of antioxidants, liver cleansing greens and protein rich greens and seeds. Enjoy on it’s own or on the side of your favorite dish.

1 bunch of kale, removed from stems and chopped
1/2 cup sprouts (broccoli, radish, sunflower, mache)
1/2 cup dandelion greens
1/2 cup mixed baby greens
1/2 cup mixed vegetables such as red pepper, snap peas, jicima
1/2 cup of combined hemp seeds, pumpkin seeds, sunflower seeds (feel free to add any additional nuts and seeds)
1/4 cup dried tart cherries make sure sugar free and sulfite free
1 cup of mixed berries, blueberries, raspberries, strawberries, blackberries
Optional to add 1/4 cups chickpeas or 1/4 cup cooked quinoa

Dressing:
1/4 cup cold pressed extra virgin olive oil
1/4 cup fresh squeezed lemon juice
1 packet of Stevia or some raw honey, sweeten to preference

Smoothie Galore

Fri, 07 Sep 2012 22:26:00 GMT

Apple/Strawberry

1 Green apple
1 bunch of Swiss chard
1 bunch of Spinach
1/2 Bell Pepper
1 Banana
1-2 cups of Strawberries
Enough coconut milk, water, carrot juice to reach desired consistency
Add 3-4 tbs hemp seeds and 1-3 tbs chia seeds

Strawberry blueberry

1 cup Strawberries
1 cup Blueberries
1 Beet
1 cup Broccoli
1 cup Spinach
1 cup Swiss chard
Enough coconut milk, water, carrot juice to reach desired consistency
Add 3-4 tbs hemp seeds and 1-3 tbs chia seeds

Red Blend

1 cup Strawberries
1 cup blueberries
1 cup Broccoli
1/2- 1 Red Pepper
Enough coconut milk, water, carrot juice to reach desired consistency
Add 3-4 tbs hemp seeds and 1-3 tbs chia seeds

Vitruvian Fitness Turns Two!

Wed, 02 May 2012 02:01:00 GMT

Come help us celebrate another year in business!

To celebrate, we’re having an open house with catered hors d’oeuvres, wine, beer and refreshments plus great company and conversations.

Our second year has been a great ride! Lots of ups, a few downs, new clients, new friends and new opportunites. We’re so grateful to include you in the Vitruvian community. Together, we’ve done great things and have had so much fun doing them.

In August, we expanded our studio into the space next door which gave us the ability to add more classes and train more clients at the same time. We absolutely love the extra space!

In November, we added a “Moms of Steel” morning class but quickly found out that more non-moms wanted to work out than moms. So, to include everyone, we changed the format to a good old-fashioned strength and conditioning bootcamp. And it’s turned out to be one of our more popular classes.

In January, we partnered with the Denver Stretch Institute. Andria, Shawn, Marsha, Alisha and Casie run an amazing service. They call it soft-tissue therapy and if you haven’t tried it yet, you should. Depending on what your issues are (and we all have issues), they have several techniques to help you resolve them. It’s not just stretch and it’s not just massage, it’s way more.

In February, we added Sunday yoga. Caren leads a very peaceful and restorative yoga flow that helps create calm and balance helping you close out the week before and prepare for the week ahead.

Throughout the year, we’ve added some terrific trainers and instructors. Natalie was our intern last summer. Emily and Geof just had their 1 year anniversaries last week. Melissa joined the team last June with her increadible energy. We were ecstatic to have Lee move here from Michigan and then sorry to see her return. Kathy joined the team in January, Caren in February and Sarah in April. We’re so excited to have each of them with their own unique talents and gifts.

Courtney has been with us as a client since the beginning and an instructor for about 15 months — her energy, enthusiasm, spirit and drive are contagious and embody so much of what Vitruvian is all about.

And of course, none of this would be possible without the support of my awesome wife Amy (BWE). Amy tolerates my long days, is patient with me when I bring stress home and encourages me to continue making Vitruvian a place where we can all play hard and be happy (and encourage you to eat well, of course).

To RSVP for the party, click here to do it online or just call us! We hope to see you Friday!

Immunity Boosting Coconut Chicken Soup

Tue, 06 Mar 2012 17:00:00 GMT

One of the best ways to avoid getting sick is preventing your immune system from becoming depressed so it can do its job efficiently. And this chicken soup recipe is exactly what the doctor ordered! Plus! Get 5 bonus immunity boosting tips to read while the chicken soup is simmering.

Guest post by our good friend Kathy Vetos: Immunity Boosting Coconut Chicken Soup.

This immunity boosting chicken soup is a variation on the popular Thai soup, Tom Ka Gai .

Why I love this soup: Half the medium-chain fatty acids in coconut milk are composed of lauric acid, which has anti-viral, anti-bacterial, anti-microbial and anti-fungal properties. It can also help control candida (yeast) overgrowth which can be a very important part of healing your digestive system if you’ve already been on antibiotics.

This recipe is filled with other antimicrobial foods including lemongrass, garlic, ginger, lime juice, chilis, shitake mushrooms, and basil. It is also full of antioxidant rich vitamins and minerals which boost immunity. Top antioxidants for boosting immunity include vitamin C, E, beta-carotene and zinc.

Yield: Serves 6

Ingredients

2 14-ounce cans organic coconut milk*
3 cups organic low sodium chicken broth
2 cups thinly sliced shitake mushrooms
6 tablespoons finely chopped lemongrass*
1/4 cup fish sauce (nam pla)*
2 tablespoons minced fresh ginger
1 serrano chili, sliced into rounds (or to spice tolerance)
2 teaspoons thai chili-garlic sauce* (or to spice tolerance)
1 thinly sliced medium sized carrot
4 skinless boneless chicken thighs, thinly sliced
1/2 cup thinly sliced green onions
1/4 cup thinly sliced basil
3 tablespoons fresh lime juice

* You can currently find all of these Asian ingredients at Sunflower Market

Preparation

Combine first 9 ingredients in large saucepan. Bring to boil. Reduce heat; cover and simmer 10 minutes to blend flavors. Add chicken; simmer until cooked through, about 5-10 minutes. Mix in green onions, basil and lime juice and serve.

Other Immunity Boosting Tips:

Limit sugar consumption to less that 50 grams per day including natural fruit sugars (1 medium apple has about 18.9 g). One estimate for average sugar intake per day per person in the US is 150 grams. To calculate teaspoons divide by 4 for a whopping 37.5 teaspoons of sugar per day. One study mentioned in Dr. Michael Murray’s Encyclopedia of Healing Foods found that 100 grams of sugar significantly reduce the ability of white blood cells (neutrophils) to engulf and destroy bacteria. These effects start within 30 minutes of ingestion and can last up to five hours. The conclusion is many of us are walking around with chronically depressed immune systems from sugar consumption alone.
Eat a whole foods based diet with plenty of fruits and vegetables and adequate protein. Nutrient deficiencies is one of the number one reasons for a depressed immune system and while most of us get plenty of calories, we are often lacking adequate nutrition.
Get Plenty of Sleep. Most of us need at least 7 hours per night for healthy immune function.
Reduce Stress. Stress increases levels of adrenal gland hormones adrenaline and corticosteroids which in excess inhibit white blood cell formation. Try different stress reducing techniques such as deep breathing, meditation, or our Sunday morning yoga class.
Exercise! Getting your heart rate up for 20 minutes just three times a week is associated with increased immune function. Regular exercise increases the level of leukocytes, an immune system cell that fights infection. Exercise also is associated with increased release of endorphins, natural hormones that pump up your sense of well being and improve sleep quality, both of which have positive effects on your immune system (from WebMD).

Cycling Specific Training

Sun, 22 Jan 2012 18:40:00 GMT

Cycling is like a lot of other sports. You can just play and gradually get better little by little simply by playing a lot. Or, you can get better, stronger, faster and have more fun by training with a purpose and a plan. By breaking your game down into its fundamental components (aerobic training, energy system development, motor control, skills, power and endurance) you can make 2012 the best season of your life. Riding bikes is really fun. But riding well and conquering new challenges is really awesome.

This season, to help you take your cycling to a new level, Vitruvian Fitness is launching a cycling specific training program. Like all of our training, we like to do it in groups – more people, more fun, more economical, too.

The timing is perfect, too. Beginning in the last two weeks of January, you’ll have the opportunity to spend the next 14 to 18 weeks riding bikes and working out (two things you love doing anyway) with such a focus that by May, you’ll be prepared to have the season of your life.

To participate in the program, everyone must begin with Lactate Threshold Testing. “LT” testing estimates your aerobic capacity and sets your individual training zones accordingly. With this information, we’ll create the training profiles and schedule that you can perform individually or, you can choose to participate in our group rides, which will be pre-programmed for the training season. You also have the option to do a strength-training program that is customized for you and is designed to complement and enhance your training on the bike.

Here’s the program:

Lactate Threshold Testing – mandatory
Completed at the beginning of the program and then 3 more times in 4-week intervals. Again this sets the base line, establishes training zones and then is used to monitor progress.
We will give you the results of the test and plug them into a spreadsheet that outlines your training ride objectives for each week through the end of May. You can perform the rides on your own or join us for the group training rides. See next item.
Group Training Rides – optional
90 minute rides programmed to get the desired training effect at each phase of your training. Beginning indoors and then moving outdoors when the weather is nicer and predictable.
Strength Training – optional
Strength training for cycling is much like our regular training with a few tweaks. Leg strength is an obvious objective but so are issues like motor control and core strength. It’s more involved than squats and planks but you’ll see a tremendous difference in every aspect of your riding as a result – climbing, speed, endurance, comfort and confidence.
Strength programs are available in twice per week and once per week options. The strength training programs are bundled 6 weeks at a time. If you choose to switch from twice to once per week after the initial 6 weeks to gain an extra day of riding, that is acceptable.
Notes about the optional training components:
If you’re not able to join us at the time the group rides are scheduled, the studio is open for you to get your training rides in on your own. We’ll give you the training intensities and objectives for each ride but you’ll have to perform them on your own. If you elect to do the strength work on your own, we’ll give you some guidelines on the lifting you should do.
Pricing
Pricing is available on our online retail store . From the main screen, choose the Retail Store Tab and then the Classes & Training option. From there you can see the a la carte pricing or, you can select the Training Packages to see the bundled pricing.
Scheduling
You will notice a new tab on the main screen for “Cycling.” Click there to see the schedule and to make a reservation for the LT testing and the group rides. The first Lactate Threshold test is scheduled for January 30, 2012 at 7:15 PM. (updated) It will take the group 1 hour to conduct the test.

Indoor rides are planned for twice per week but that schedule is not set in stone yet. The number of program participants and your feedback will help us finalize the schedule for group rides. We will add additional days and times if the group numbers are large enough.

Updated FAQ

There have been a lot of questions about the cycling specific program that I’ll try to clear up here. I imagine, for every question I’ve heard, there are 2 or 3 that I haven’t. So, please don’t hesitate to ask if you’re not clear about something! This is supposed to be fun and help you dramatically improve your riding skills and strengths.

The Lactate Threshold Tests are the cornerstone of the program. These usually cost upwards of $120 each depending on how far the tester has to travel to perform the test. Ours are only $55 because of the way we’re performing the test and because we’re doing it as a group. This is a high value test if you’re interested in getting better as a cyclist. We perform it 4 times throughout the training season because we expect that number to improve and when it does, your training zones move with it.
We changed the date of the first test. The first test will happen on Monday, January 30 at 7:15 PM.This type of test is known as a “sub-maximal” test which means you will work at increasing intensity levels eventually approaching a maximal effort. Start to finish, it takes about 40 minutes. You will sweat and be very out of breath.
After you complete the test, you will receive a spreadsheet that tells you your Lactate Threshold Heart Rate. This allows you to customize your workouts anywhere in the world where you can wear your heart rate monitor. Yes, we’ll also correlate LT to watts on our bikes, but that is additional information for use on our bikes only. You can still use the LTHR for any other activities. (You will actually receive the test results via email a few hours after the test is complete.)
You will also receive a spreadsheet that tells you in what training zones (%LTHR) you should be performing your workouts during the training period. If you want to do your workouts/rides on your own outside, inside, your house, our studio, that’s all good. You’ll have the data and the plan to put it together.
If you want to do your riding workouts as a group, we’ll have group rides scheduled to perform inside. So far, there isn’t a lot of agreement in our small group when those rides should be. We’re going to have to lock that up soon.
If you have recently purchased a group class punch pass and won’t be using it for spin classes, we can apply the remaining value to the cost of the testing and indoor group rides.
Although we generally don’t offer this, because the tests need to begin this Monday and your personal situation may require it, I’m able to split the cost into a couple payments if you prefer. Contact me directly if you would like to do this.

Now I’ve certainly left out a detail or two. After reading this FAQ and the blog post describing it, let me know if you still have questions.

Raw Milk and Pasteurized Milk

Sat, 10 Dec 2011 15:28:00 GMT

I just got done reading a very interesting article about raw milk. Raw milk is somewhat of a controversial topic and the FDA and many states have taken aggressive positions against it. The article I read only sought to shine some light on differences between the two kinds of milk, not the politics.

My 3 big take-aways:

Based on the numerous differences between pre- and post-pasteurized milk, I might infer that they are very different substances. Pasteurization makes milk of questionable sources safe to drink by applying heat, which kills all bacteria (good and bad), alters the composition of fats and proteins and carbohydrates, and eliminates or alters a significant number of nutrients and enzymes that have documented health benefits. It’s believed that the milk is changed at the molecular level.
Throughout history doctors have used raw milk in the treatment of a wide range of illnesses, including asthma, arthritis, psoriasis, cardiovascular disease, tumors and even multiple sclerosis.
The FDA, however, is right to impose some regulation on raw milk since dairy is such an enormous industry. Because the animals are often fed something other than their natural diet, given antibiotics preemptively and are often kept in crowded and less than optimally sanitary pens, the pasteurization of that milk is absolutely critical.

That’s the way I interpreted the article. I would encourage you to read it in its entirety at: http://greenanswers.com/blog/268866/safe-milk#ixzz1fQgwdCgx

(Updated 12/18/2017: Access to this link at greenanswers.com is no longer available.)

Expansion!

Sat, 27 Aug 2011 21:12:00 GMT

After 15 months in business, we got the opportunity to expand into the space next door when our neighbors moved out. This expansion gives us an additional 60% of space, and the timing couldn’t have been better. We spent our first year developing systems and programs and now we’re getting the chance to offer more of our unique classes and training just as fall approaches and we get into the heart of indoor training season (aka winter).

Now our expansion is almost complete! We’re finishing up some details, like new lights, mirrors, some coat hooks, a little window signage and maybe a few new dumbbells, but are excited to announce that workouts and classes will begin in the new space on Tuesday, August 30.

Here are some of the highlights:

Another training floor equal in size to the original floor.
Larger, more frequent and morning TRX classes.
Changing room.
Bag, coat and shoe storage.
Childcare.

You read that right! We will be adding childcare to our services beginning in a couple weeks. The room is built out but we’ve got a few very important details to nail down. We’ll be employing a professional nanny service with terrific credentials so your children will be safe and happy in the room right next to you while you’re working out. Service will begin slowly and then gradually increased with the demand. You’ll be able to reserve your child’s spot using the same system you make your training appointments and class reservations. So, you’ll always know your child will be taken care of while you work out. We’ll be sharing additional details as we prepare to offer this new service.

Help us spread the word! Use the “Share” button below to let your friends know about Vitruvian Fitness. We’ll see you at the studio and thanks for your support!

One Year Anniversary

Fri, 13 May 2011 21:56:00 GMT

I really cannot express how grateful I am to all of you for helping make our first year such a success. Putting Vitruvian Fitness together and running it day in and day out has been a tremendous labor of love and every time each one of you walk through the front door, I know I’m doing something right. And when you walk out that door a sweaty mess an hour later, I know you did something right, too.

To show our appreciation, we’re going to throw another one of our great parties and celebrate!

So here are the details that we’ve formulated so far:

Mark your calendars for Friday, June 3rd from 5:30 to 9 PM.
Come thirsty.
There will be beverages for all tastes and ages.
Come with an appetite.
Bring your lucky rabbit’s foot because we’re giving away a really cool bike.
Click here for complete information and to RSVP!

Ski and Snowboard Conditioning

Thu, 28 Oct 2010 03:35:00 GMT

Several inches of snow have fallen all over the high-country this week and Loveland and Arapahoe Basin are already open for business! If you plan on skiing this winter, our Ski and Snowboard Conditioning Program will get you ready for your best ski season ever.

Our 6-week program is targeted at the skier/rider who wants to progress from Blue Groomers to Black Steeps or from Black Diamonds to the Extreme.

The customized program is designed to increase athleticism for slope-side performance by focusing on the unique demands of skiing and snowboarding. The program has a two phased approach to training: 1) Individual Functional Movement Screens to identify your specific movement deficiencies and structure a corrective exercise strategy, 2) Dynamic and challenging small group workouts that focus on:

Improving strength and endurance. Ski for a whole weekend and take fewer breaks! Lift tickets are expensive, don’t waste your days in the lodge. Pound the moguls — don’t let them pound you.
Building core power. Make better turns, improve posture, reduce fatigue, take control of the terrain.
Reducing risk of injury. Strengthen back, knees, shoulders and hips — key stress points that often lead to painful, costly and season-ending injuries.

Sessions meet twice weekly: Workout #1 on Wednesday or Thursday evenings and Workout #2 on Saturday mornings. Complete program consists of 1 assessment and introduction plus 12 small group workouts. Group size limited to 4 per hour. Price $400 for 13 sessions.

Sessions begin on November 3rd, 2010 and can be started any Wednesday or Thursday through January.

This whole TRX thing

Tue, 24 Aug 2010 20:53:00 GMT

It’s no secret. Anyone that has ever asked me about what we do at Vitruvian Fitness will hear about the TRX Suspension Trainer at some point in the conversation. In the world of fitness and conditioning, it is relatively new but it’s also become an integral part of almost every workout here that we can’t avoid it. In fact, I sometimes challenge myself to program without it.

The issue is this: the TRX is the most versatile and the most effective single piece of equipment at Vitruvian Fitness. Every exercise has its target muscle group or groups but the bonus is that every exercise also places a high demand on your core. This makes you stronger, healthier and will give you greater muscular endurance in any activity you engage in.

Come in and try a TRX workout. I guarantee you’ll agree that it’s among the best workouts you’ve ever had in 60 minutes or less. And . . . your first class is free. Can’t go wrong there, can you?

UDPATE: While we no longer offer group exercise classes as of 2021, the TRX Suspension Trainer is still a tool we use everyday. And everything we wrote here in 2010 still holds true.

Vitruvian Fitness

Help Wanted - Personal Trainer

Personal Trainer

Part-Time – 15-25 hours per week

Reps in Reserve: A New Way to Choose the Right Weight

What Is “Reps in Reserve?” aka RIR

Step One: First, Learn to Move Well

Step Two: Load It Like It Matters

Step Three: Know the Phase You’re In

1. Strength Phases

2. Athletic Development Phases

3. Power Phase

4. Muscular Endurance Phase

Proximity to Failure - Learn this Concept

Why RIR Works Especially Well for Adults in the Game of Life

The Mental Side: Getting Comfortable Being Uncomfortable

The Scientific Explanation of Why This Works

The Big Picture

12 Reasons to Strength Train That Aren’t About Strength

1. Prevention or Reversal of Sarcopenia

1. Prevention or Reversal of Sarcopenia - Muscle Loss

2. Improved Insulin Sensitivity - Blood Sugar Problems

3. Enhanced Mitochondrial Function - Power Plant at the Cellular Level

4. Increased Bone Mineral Density - Avoid Osteoporosis

5. Reduced Risk of Falls and Fractures - Better Balance and Agility

6. Better Joint Health and Mobility - Pain-Free Joints That Move Well

7. Preservation of Cognitive Function - Stay Smart and Sharp Mentally

8. Slower Progression of Neurodegenerative Disease - Cope with Chronic Disease

9. Improved Cardiovascular Health - Blood Pressure and a Healthy Heart

10. Enhanced Metabolic Flexibility - Using Fat and Sugar as Energy Better

11. Lower Systemic Inflammation - Disease Prevention

12. Improved Sleep Quality - Sleep, Just Sleep

Bonus: Better Mood and Mental Flexibility - Be Happy, Patient, Clever, and Have Grit

In Sum!

Vitruvian Fitness® vs. Vitruvian Trainer+: What You Need to Know

Who We Are: Vitruvian Fitness ® in Colorado

What We Do at Vitru vian Fitness

Who They Are: Vitruvian Form and the Trainer+

The Problem: Confusion in the Marketplace

The Difference Between Vitruvian Fitness ® and Vitruvian Trainer+

The Bottom Line

PTs, ATCs, and Chiros - Oh My

Who Does What? Understanding what Athletic Trainers, Physical Therapists, and Chiropractors have in common and what makes them different.

Athletic Trainers

Physical Therapists

Chiropractors

Where They Overlap and Why It Matters

Final Takeaway

Visual Summary: Overlap of Services

These 3 Tests Could Change How You Train

How Vitruvian’s new partnership with DexaFit Denver helps you fight bone loss, build muscle, and personalize your fitness – starting with real data.

Here’s what each test measures:

﻿ Why These Tests Matter – Especially Now

What the DexaFit Tests Reveal – and Why That’s Powerful

How to Use These Tests: Motivation + Measurement

Bike to Work [Out] Day - 2025

Ace your ride on Bike to Work[Out] Day!

The Cardio Habit - Making It Stick

How to create a cardio habit and turn it into a cardio lifestyle.

Start Where the Science Meets Real Life

Obvious: Make the Habit Hard to Miss

Attractive: Pair It With Something You Enjoy

Easy: Lower the Barrier to Starting

Satisfying: Reinforce the Win

Another Mechanism - Identity As: Become the Kind of Person Who...

A Note on the Bigger Picture

The Vitruvian Baseline

The Takeaway

Cardio for Life: From Daily Dabblers to Podium Seekers

Nobody wants to rust out too early and yet, not everybody wants to race either.

Nobody wants to rust out too early and yet, not everybody wants to race either.

Nobody wants to rust out too early and yet, not everybody wants to race either.

The Dabbler

The Seasonal Recreationalist

The Sportsball Gamer

The Muscle Mechanic

The Endurance Athlete

The Podium Seeker

Takeaways: Build Smart, Recover Well, Repeat

Next Up: Making It Stick

Who We Are: Vitruvian Fitness ^® in Colorado

The Difference Between Vitruvian Fitness ^® and Vitruvian Trainer+

Why These Tests Matter – Especially Now