Generic Events Just another WordPress site Tue, 24 Apr 2018 18:40:39 +0000 en-US hourly 1 72105057 The Effects of “De-Training” Tue, 05 Dec 2017 21:07:40 +0000 How to Maintain Your Fitness When Your Holiday Schedule Gets Tight

Tips from PHASE IV CEO, Robert Forster, PT


As we enter the time of the year when busy schedules and shorter, colder days cramp your dedicated exercise time, it is a good idea to examine what happens to your body when you start to miss your workouts.

In sports science the reversal of the beneficial physiological fitness adaptations that occur with exercise is called detraining. Although it takes months to develop these adaptations, detraining starts quickly and progresses rapidly.

As you skip workouts and assume a more sedentary lifestyle your body begins to lose the hard fought fitness and health benefits of your usual exercise routine. This means, in just a few weeks you start losing strength, endurance, speed and the metabolic efficiency that you have worked so hard to establish.

First, your metabolism slows down and the number of calories your body will burn at rest lessens. Combine the relative inactivity with a rich Holiday diet and you will suffer the insidious holiday weight gain that is all too common.

While short periods of inactivity are easy to make up, and are necessary at least once a year to allow for full body recovery, after about two weeks the impact of not exercising gets progressively more detrimental.

At first the results are not outwardly noticeable; within 2-7 days your body begins to shed water that was added to your circulatory system in response to months of workouts. This reduction in the blood plasma volume means your heart has to pump faster to deliver the same amount of oxygen carrying blood to your organs and muscles every minute.

Additionally, with less water available for sweating, core body temperature is harder to maintain during exercise and activity. Likewise, your body’s ability to store glycogen, the carbohydrate based compound that powers your muscles, begins to decline.

Over the course of months of consistent training, the increases in blood plasma volume and stored muscle fuel have assisted your workouts and helped you perform better. Now, with inactivity these advantageous physical adaptations start deteriorating fast. The good news is that they are also easy to regain once you start training regularly again.

It’s between 2-4 weeks that the loss of fitness holds more long lasting implications. Your ability to perform high intensity exercise can decline up to 14% in this time frame.You will see higher-than-normal exercise heart rates and find it easier to fatigue as your muscles begin to lose their ability to extract oxygen from the red blood cells in your bloodstream.

Compounding the problem is a 3% decrease in the number of red blood cells themselves which further reduces the oxygen carrying capacity of your blood.Inactivity also starts to deplete the the size and number of the energy power plants in nmuscle cells called mitochondria. It’s in these organelles that fat, protein and lactate are turned into useable energy to power your muscles.

Likewise, the capillary network of blood vessels that delivery oxygen and fuel to your muscles and take away the byproducts of exercise, begin to decline. Put all of this together and within 3-4 weeks of limited activity you are less equipped to sustain continuous movement for life activities, sport or fitness workouts and your sluggish metabolism starts to add pounds around your midsection.

How To Avoid De-training During The Busy Holiday Season

Make Every Workout Count

With less time for your workouts and a hectic schedule robbing you of your recovery time too, it’s imperative that each opportunity you find to exercise is maximized with heart rate specific training .The PHASE IV Exercise Physiology staff provides our clients with time efficient workout plans in the most productive target heart rate zones. Heart rate specific exercise will maintain each of the energy systems and keep your metabolism primed to burn more calories, in the least amount of time.

Keep an Open Mind for Cross Training

Runners are in love with running and cyclist love their bikes. The mere thought of an elliptical or stationary bike workout, even in a pinch, can make most hard core fitness enthusiasts and athletes a little anxious. Mention that water based pool exercise workouts are the best cross training modality of all, and out right hostility may ensue.

However, subjecting your body to an unaccustomed exercise stimulus provides additional stress and a more robust hormonal reaction that will kick your metabolism into high gear and burn more calories. Walking is the most convenient and accessible cross training workout but don’t be afraid to break your typical exercise routine to maintain your fitness and manage Holiday stress.

Get by With Less Volume

In sports science, the total time spent exercising in a day, week or month is called “volume”.In general terms you can maintain much of your current fitness with a 50% reduction in your workout volume, but only if the workouts are performed at the appropriate intensity.

Maintain Your Base Fitness

At least once a week string together an extended period of low heart rate activity. If you can only sneak away for short stint of exercise, plan for an extended walk with family and friends immediately after the workout. These extended periods of movement will stimulate your body to maintain the endurance fitness adaptions that enable you to burn more fat for energy. Long, low intensity bouts of exercise will preserve the network of capillary blood vessels as well.

Once a Week High Intensity Interval Training

A series of short bursts of increased exercise intensity followed by a period of recovery in the lower heart rate zones, is called an interval workout. Although high heart rate workouts have their place in a scientifically rational exercise plan they should be reserved until after a fitness based has been established. Not only do they present an increased potential for over training, illness and injury, they are less effective unless the above mentioned fitness adaptations have already been accomplished.

However, if you desire to maintain your fitness heading into a period where exercise time is hard to find, interval training is time efficient and a powerful stimulant for your metabolism.With meaningful planning, PHASE IV experts will create 1-2 relatively condensed, heart rate specific interval training sessions for these busy holiday weeks to not only preserve your fitness, but boost it towards a peak.

For more information on  smart training through the holidays, call PHASE IV at: 310-582-8212

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Day of the Dead Traditions & Meanings Wed, 18 Oct 2017 19:34:01 +0000 Day of the Dead Traditions – How to Participate

Celebra La Vida!

Carrera de los Muertos is a vibrant 5k run/walk that has become an annual tradition in Los Angeles and San Diego. While this event is sometimes confused as a Halloween event, it’s actually an event that celebrates life and honors loved ones who have passed. Carrera de los Muertos translates to Run of the Dead and is a celebration of the Day of the Dead, or Dia de los Muertos, Holiday.  

The Holiday originated in Mexico and combines indigenous Aztec and Catholic traditions. Today, it is celebrated across the world by those who wish to honor and celebrate their loved ones who have passed. 

Here are a few of the most common Day of the Dead traditions, what they mean, and how to participate.


The construction of altars has been passed down many generations to honor loved ones who have passed. Family and friends decorate altars with offerings such as candles, flowers, photos, and meaningful memorabilia. It is believed that on this day, loved ones return from their eternal sleep to celebrate with their family and friends.


los muertos 5


This beautiful flower is often used to decorate altars and worn as a crown by family and friends. Marigolds symbolize the fragility and impermanence of life. The bright orange color represents the sun as a guiding force, while the strong aroma is also believed to help guide the spirits home to visit their loved ones.

Face Painting

Los Muertos 5k Los Angeles by Manuel Lozano (167 of 213)_preview

It is a common tradition to paint your face during Day of the Dead celebrations. Painting one’s face to resemble a skull is perhaps the most common tradition because it symbolizes the eternal cycle of life – from birth to death, and then re-birth. It’s also common to see half painted faces, which symbolizes the duality of life and death. Many people choose to paint their faces with flowers and other symbols though! 

La Calavera Catrina


Known as Mexico’s Grand Dame of Death, La Calavera Catrina is the Queen of the Underworld and is often referred to as the Dia de los Muertos mascot. The original depiction of La Calavera comes from a zinc etching made by the Mexican artist, Jose Guadalupe Posada. The image depicts a skull wearing a hat once worn only by Europe’s upper class. The artist intended it to be a satirical piece representing indigenous origins pretending to be members of the elite European class.

Sugar Skulls


Sugar skulls are often used to decorate altars, but are also given as gifts to loved ones during Day of the Dead celebrations. It is a reminder that death is the only thing guaranteed in this life and to always cherish life and your loved ones.

Want to join the celebration?

Celebrate with a 5k run or walk in Los Angeles on October 28, in San Diego on October 29 or sign up for the Virtual Run! There will be live music and performers, altars to decorate, face painting, finisher medals and race t-shirts for everyone, and a post-race Day of the Dead festival!



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Tips from the Pros Mon, 03 Apr 2017 21:43:53 +0000 Transitioning from Road Running to Trail Running

Is Trail Running a Whole New Ball Game?

We recently posted a video on facebook promoting our XTERRA Socal Trail Run Series and one person made a comment that struck me: I cannot trail run. That is a whole new ball game.

After producing trail runs for over ten years, weve  heard this a lot from runners of all skill levels. Trying something new can be intimidating and sometimes we make things harder and more unreachable than they really are. Perhaps we can demystify the thought that trail running is an entirely new sport that deviates from running in general. 

Because our passion is running on any terrain – whether it be dirt, cobblestone or pavement, we encourage all runners to expand their running experience. Our hope is to get just one of you to squash your hesitancy toward trail running and take your shoes to the dirt! Heres why:

Get off the Beaten Path: Trail running is the perfect excuse to go on an adventure. Seek out new trails in search of some of the most spectacular views nature has to offer.

Extend your Community:
 If you are already a runner you know that you just cant beat the support and comradery of the running community. Some of our best friends and memories are rooted in this community. Just know that the trail running community will be an extension of this already amazing community.

Enhance your Running Escape: There is no doubt that one of the best benefits of running is that feeling of escape. Trail running takes it to an entirely new level. All of your senses will be stimulated with fresh air, soft breezes, beautiful scenery, and solitude.

Are you interested yet? We asked our XTERRA Trail Run Ambassadors to provide their tips and tricks about trail running and here’s what they had to say:

Slow Down: “You have to know that your pace will be significantly slower than on the road. It’s okay to power hike up the tough hills,” said XTERRA SoCal Ambassador, Freddy Luis.

Training is Optional:  If you are already running a few times a week in the city or just outside your door, there is no reason why you can’t find a good beginner trail run to embark on during your weekend run. Just make note of the first tip and slow down. Part of trail running is enjoying nature.  Here’s another tip: If you want to do a trail run and can’t train much in the trails, sign up anyway for a smaller distance and leave your pace time expectations at the starting line. “I run a four mile run twice a week and every now and then I sign up for a 5k trail run without really training on the trails. Sure, the trails are a bit harder but totally doable. I love the new experience and all the crisp mountain air!” said Michelle Lindner.

Looking for a good introductory trail run in Southern California? Here are a few good ones:

For the Competitive Runner, Training is NOT Optional: For runners that really like to compete, take note of what our XTERRA SoCal Ambassadors have to say:

Train by Time not Hours: “A 60 mile week on the road might take someone 6 hours but a 60 mile week on the trails could take 12 hours,” said XTERRA Ambassador, Sean Reid. “Focus on how many hours per week you train, as opposed to how many miles.”

Prepare for the Terrain: Some trails are fairly flat and smooth, others feel more like intense obstacle courses, and that’s what makes it fun! “You’ll have to adjust your pace with the terrain in mind.  Embrace hills and climbing, enjoy your surroundings, but also focus on your footwork.  Start with easier trails or fire roads before getting on technical single tracks or rocky terrain,” said XTERRA SoCal Ambassador, Marianela Chow.

Leave your Ego at the Starting Line. “If you stress about pace in road running you may be sadly surprised that your averages can be way off compared to road running. It’s humbling at first and some type A competitive racers may get their ego’s bruised,” said Chow.

Enjoy the Quiet: A lot of runners enjoy the use of headphones. We think it’s best if you ditch the music and slip into the tranquility of nature. Running in nature might just be the most enjoyable part of transitioning from pavement to dirt. “Train yourself to run trails without music. The peacefulness of the outdoors is worth taking in,” said Luis.

Meditation Unplanned: If traditional meditation makes you go stir crazy, trail running might just be the answer! “I find that a successful trail running session completely puts me in the moment in a focused yet relaxed state, and with a risk of sounding cheesy, it feels like meditation in motion. Go out there and have a fun!” said Chow.

There’s no doubt about it, running of any kind offers exceptional benefits both physically and mentally, so why not be adventurous and take your shoes to a local trail!

Ready to tackle your first trail race? Check out TRAILRACE.COM  for courses for both beginners and experienced athletes!

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Welcome to our Blog! Fri, 24 Mar 2017 23:00:38 +0000 Welcome to our Blog!

We’re so glad you found us. This is where we’ll be sharing strictly fun stuff! When you need a break from the daily grind, head on over to this page for awesome content written by yours truly (The Generic Events Team!). As athletes and active lifestyle event producers, we hope to fill this blog with relevant fitness tips, inspiring stories, and comedic relief.   

Stay tuned for the story on how we got out name. Hint: It’s a very not so generic story.

More later. Cheers!

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