Category: Move It

Fitness Friday – April 2011

We were at it again last week with another Fitness Friday! Not only do we get to shut down early to participate in a variety of fitness activities, but more importantly, we get to challenge ourselves and learn something new. This time around there was rope wall yoga, water polo and kayaking.

Let us know what we should try for our next Fitness Friday!


Moving Your Workout Outside

Spring is here which means warmer weather is right around the corner for us. Time to move your workout from the dreary four walls of a gym to the outdoors! Here are some basic tips from our very own fitness guru Trista Wotochek (from our Colorado Springs Store) to help get you started.

Getting started:
1. Decide on what you’d like to spend your spring/summer doing—Have you always wanted to start running, biking, or swimming? How about one of those crazy boot camps you keep hearing about? Have a little heart-to-heart with yourself and identify what is truly piquing your interest right now. Then, simply put, START doing it.

2. Get the right shoes—Wearing the kicks that suit your feet and your activity can make all the difference in enjoying your workout all season long. Find the trail runners, cross trainers, or road runners perfect for your precious feet. Your feet are the first point of contact with the ground and the impact goes up your entire body from there. Getting it right from the bottom up is important and can help keep you injury free and strong for the entire season.

3. Find a workout buddy—It doesn’t have to be your BFF….just find a gal pal who loves to be outside soaking in the fresh air and vitamin D, just like you. The benefits are endless: support, accountability, motivation, and let’s not forget all the emotional benefits of having some good ol’ fashion girl-talk in our routines. Who knows, you may even want to check out a local 5K, 10K, or triathlon together. Set a goal, and get a move on. Who says we have to do it all, all alone, all the time? Nobody!

4. Pick your outdoor workout time…and guard it fiercely!—With the season changing and days getting longer, you may have to re-visit your schedule and come up with a new, consistent workout time. If you have a new workout buddy, get with him/her and write your workout time in your schedule just like all your other appointments. If something comes up and competes for your workout time—and it always does!—you can say, “Sorry, I already have something in my schedule at that time, can we look at another day/time?”

Beat the heat:
1. Time your workouts—Exercise in the morning or evening — when it’s likely to be cooler outdoors — rather than the middle of the day. If possible, exercise in the shade or in a pool.

2. Drink plenty of water—Your body’s ability to regulate its core temperature depends on adequate rehydration. Drink plenty of water while you’re exercising outside, even if you don’t feel thirsty. This will help you sweat and cool down. In drier climates it’s hard to notice you are actually sweating because it evaporates instantly. Don’t be deceived, you are losing water even if you don’t see it or feel it. If you’re planning to exercise intensely or for longer than one hour, consider a sports drink that will replace the electrolytes (sodium, chloride and potassium) you lose through sweating. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.

3. Wear proper clothing—Wear lightweight, loose-fitting clothing that breathes and wicks the sweat away (promotes sweat evaporation). Avoid dark colors, which can absorb the heat. A lightweight hat can help protect your skin and limit your exposure to the sun.

4. Take it slow at first—Especially if you are used to exercising indoors or in cooler weather. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a medical condition or take medication, ask your doctor if you need to take additional precautions.

5. Wear sweat proof sunscreen—A sunburn can decreases your body’s ability to cool itself and your workout will feel much more difficult and even discouraging. Keep your skin healthy and cool.

6. Have a backup plan—If you’re concerned about the heat or inclement weather, stay indoors. Work out at the gym, pop in your favorite workout DVD, or climb stairs inside an air-conditioned building.

About Trista Wotochek
Trista is a graduate from the National Personal Training Institute and a nationally certified personal trainer through the National Strength and Conditioning Association. She is also a certified Yoga instructor and a certified Health and Holistic Wellness Coach.

Trista runs a women-only boot camp in Colorado Springs and is also available for one-on-one private training.


Play Time

We’ve been on the move a lot lately here at Title Nine.  Mostly with making sure we get you the gear you need, but also with getting out to play and being active.  In fact, here are a few snippets of what we’ve been up to.

Trail Marathon Relay

ATC Group Shot

K Starting Relay
KC and T flying towards the trail

Fitness Throwdown – A physical challenge pitting the Distribution Center Folks vs The Home Office Folks

The Two Teams (Dist Center in first pic and Home Office in second)

Event 1 – Prowler Push & Burpees plus Event 2 – Pool Noodle Hockey

Throwdown Champions with their trophy

Title Nine 2010 Challenge

50km – that’s how far some of us will run, walk, hike and maybe even skip a bit on September 18th as we rise to the 2010 Title Nine Company Challenge.  At least once a year T9 rallies behind an epic physical challenge encouraging all staff to participate by providing top notch physical training, motivation and financial support for race fees.  Past Challenges have included a 24 hour relay run, the New York City Marathon, Barb’s Race & Big Kahuna ½ Iron Man Triathlons, the Marin Century Ride and a 90 day fitness challenge with Crossfit  Oakland. This year we’re training for an ultramarathon trail run through the beautiful California redwoods!

Not all of us will run the full 50k, but that doesn’t mean we won’t be rising to the Challenge! Some of us are running the 10km, 20km and 30km legs of the race and there may even be a group of non-runners hiking part of the trail.  It’s all about getting off the sidelines and into the game no matter how far or fast it takes you.

If you love a good challenge as much as we do, join us out on the trail – we’d love to see you!  If you can’t make the trail run then be sure to join us at our 1st annual San Francisco Bay T9K on November 7thCindy Olivarri, our coach for the ultra, has developed a T9K training schedule to get you up and running lickety-split. The first training run in the schedule is on September 1st so get ready, get set and MOVE IT!


Holy Fit! – We Love Fitness Friday

Holy Fit!

Watch out! Nothing stands between the T9 crew and Fitness Fridays. Check out our photos and see some earthshaking evidence of what happens when we lock up the office for a half day. To kick off summer right there was rowing (crew), sailing, mountain biking and Zumba (dance). Hopefully you’ll find the photos as funny as we do!

And you? What are your summertime shenanigans that just can’t be denied?