Benefitness Partners

I signed up for this race. Who's in? Eight weeks of hard training!

The Bear Chase Race Visit the post for more.

It's ! I talk to my athletes a lot about "The Norwegian Method" of training. In essence, it's a high-volume, low-intensity approach, with lots of 'easy' running (or biking), and 2 to 4 sub-threshold interval sessions per week. In theory, it's lactate-guided, so in a perfect world you want to be measuring blood lactate during your interval work. But since none of us actually live in the perfect world we can typically use a run pace that is somewhere between your best 5k and 10k race pace, i.e. NOT an all-out stoopid effort!

The classic workout might be:

- 1km warm-up jog followed by some active stretching.
- 6 to 8 repeats of 1km at your 10km race pace, with 90 seconds walk recovery.
- 1km cool-down jog/walk.

The idea over time is to increase the number of reps, not the pace or effort level.

Reach out if you have questions!

If you have a few minutes to spare I recommend you read this. I've spoken at length about the benefits of exercise (particularly moderate aerobic work and strength training) in boosting the immune system. Exercise in general will also help avoid some of the comorbidities (obesity, diabetes) that lead to the most severe cases of covid.

As we learn more about the disease there are two things that stick out to me: 1. healthy and fit individuals are still at risk of severe symptoms and death, and 2. large numbers of people who have 'recovered' are dealing with respiratory and cardiac issues months later.

For those of us who exercise regularly (and sometimes excessively) there appears to be a significant risk of exacerbating the long term effects if we try to 'train through' this illness, even if the initial symptoms are mild. If you test positive rest for at least two weeks, with no more than a daily walk. If you suspect that you've been exposed go get a test and rest until you get your results.

Exercise and COVID-19 Can Be a Dangerous Combination, New Evidence Shows Trying to “work through it” can make it much worse. Here’s what you need to know.

We’re getting lots of questions lately about what diet is the best... our answer: Focus on the fundamentals shared by many of the biggest dietary camps.
1) Eat real, whole foods
2) Get enough quality protein
3) Eat tons of vegetables
4) Go for nutrient-dense foods
5) Eat slowly
6) Minimize processed foods

Photo credit to Precision Nutrition

Who doesn't love a treadmill?!?

Three Fun and Effective Treadmill Workouts Nobody loves the treadmill, but with these workouts you might just find yourself enjoying it more than usual—and starting your spring stronger.

A short one for your weekend reading. It's time to change the conversation...

Can Heavy Be Healthy? — BeneFitness Partners It seems that everywhere I turn these days there’s an article or TV commercial about diets and losing weight. Maybe it’s because it’s January and companies like Noom and WW (what used to be Weight Watchers) are trying to cash in on our resolutions. Maybe it’s because of articles like this wa...

It might seem obvious, but the concept of wellness means so much more than just physical well-being. Allowing space and time for mental health is vital. What do you do for your own mental well-being?

Check out the great piece about our client, The Ability Experience from Giordana Cycling! They are donating a portion of their sales to support AbEx. Very cool!

The Ability Experience Here at Giordana, we believe in enhancing the lives of our global community through cycling-centric initiatives. That's why we sat down with Chael Williams, and twin brothers, Josh and Will Ingram, from The Ability Experience (ABEX). ABEX has been a partner of ours for over 20 years now and we want....

Just another Friday at the office for the Benefitness Partners crew... rode to Kansas and back today with Viaero Wireless - thanks for inviting us be part of the team!

Wonder why we love what we get to do? This gives some insight into the teams we have the privilege of coaching!

Journey of Hope 2019 Photos from Journey of Hope 2019 ending in the arrival at Washington, D.C. In 1987, one man’s dream of riding his bike across the country came true. What he…

Benefitness Partners congratulates the 2019 Journey of Hope teams! Thanks for allowing us to be your coaches, and welcome to DC!!

The Ability Experience Pi Kappa Phi

We've been recommending for some time that people follow the basic principles of the Mediterranean diet, and get 20 minutes of simple exercise (walking is enough!) every day. Turns out this regimen might be good for your brain as well as your body!

Eat well, exercise more: New global guidelines to reduce risk of dementia There's no effective treatment for dementia, which affects 50 million people worldwide, but the World Health Organization says there are steps we can all take, including more exersize and adopting a Mediterranean diet, that can delay or slow the onset and progression of the disease.