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Quarantine Fitness: Let's Get Virtual!

Quarantine Fitness: Let's Get Virtual!

With many cities and counties still issuing shelter-in-place orders, your favorite gym or fitness center may be closed for a little while. But that doesn’t mean you can’t enjoy a great, instructor-led workout. If you’re looking to keep up with your fitness routine at home, we’ve got two amazing Baltimore-based fitness businesses that are here to help!

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10 Tips for Working Out with Your Significant Other

10 Tips for Working Out with Your Significant Other

If you've been considering a workout regimen with your sweetheart but you aren't quite sure where to start, we can help! From hammering out schedules to scaling movements to finding your ideal style of encouragement, here are 10 tips to help you and your beloved get the most out of joint workouts.

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10 Benefits of Working Out with Your Significant Other

10 Benefits of Working Out with Your Significant Other

There are a few common reasons why romantic partners may think they can't work out together. If you're on the fence about working out with your significant other, we're offering this two-part blog series detailing the ins and outs of taking the plunge. In today's installment, we offer you 10 legit benefits of working out as a couple.

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Back-to-the-Gym Checklist

Back-to-the-Gym Checklist

The weeks before the holidays ramp up are CRUCIAL to maintaining the strength and stamina you've worked for, as well as helping you keep holiday weight gain at a minimum. If all that turkey, stuffing, and pumpkin pie clouded your memory, here's a quick rundown of items to assess (and possibly upgrade) as you head back to training.

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Garmin Gary's Tip of the Week: Run/Walk Alert vs Intervals

Garmin Gary's Tip of the Week: Run/Walk Alert vs Intervals

Although the Run/Walk Alert and a simple Interval are similar, they are not the same. There are plenty of customers asking for a watch that does intervals when what they actually want is one that does the Run/Walk Alert.

What is the difference and why should you care? Here are some of the differences and why you would use one over the other.


  • An Alert is either on or off. Once on, a user would not need to turn this on before every run.
  • There is no need to set how many repetitions you want to do for the Run/Walk (it will be on the entire activity).
  • The Run and Walk portion can be set up only with a Time value (not distance).
  • A Run/Walk Alert will not take a split (lap) each time a run or walk segment starts or ends.
  • Auto Lap will still work (so you can still get your mile splits).



  • It is easiest to think of an Interval as a Workout.
  • A Warm Up and Cool Down can be set up.
  • An Interval and Recovery can be set up with a maximum of 99 repetitions.
  • An Interval can be set up with a Time or Distance value.
  • A split (lap) will be taken for each interval and recovery and stored in the history.
  • An interval will need to be started each time the user wants to perform that workout.
  • A simple Interval has to have the same time or distance for each Interval
    and the same time or distance for each Recovery.

- EX: 10 x .50 with 60 seconds rest

  • Doing an Interval turns off all Alerts (although these can be set in an Advanced Workout).

*NOTE: An advanced workout, which can be set up on many of the watches as well, can have even more settings for the workout. If a user wants to run for 5 minutes and walk for 1 minute for a marathon, what would be the difference between using the Run/Walk Alert and an Interval?

  • A simple Interval can only have 99 repetitions so the user would have to run under 6 hours to finish before the 99 intervals are completed.
  • Using an Interval, there would be 198 splits of 5 minute/1 minute (99 x 5-minute run splits and 99 x 1-minute walk splits).
  • Using the Run/Walk Alert would mean that the user can still get their mile splits and not have to worry about finishing before the Alert stopped.


The bottom line is that if a user is doing a Run/Walk, the Run/Walk Alert is the best option for them. The following watches have the Run/Walk Alert:

  • Garmin Forerunner 10
  • Garmin Forerunner 220
  • Garmin Forerunner 610
  • Garmin Forerunner 620
  • Garmin Forerunner 910xt

Below are examples of a simple and advanced interval workout that can be created either on the watch or on Garmin Connect:


Garmin Workout Example


Garmin Advanced Workout
  • In the above workout, the Warm Up is set to last until the user hits the Lap button.
  • The 3 repeat miles are set to alert the user if their heart rate falls outside of the range of 160-170 bpm and the recovery is until the user hits the Lap button.
  • The 4 repeat quarter miles are set to alert the user if their running cadence falls outside the range of 175-200 steps per minute (spm).
  • The second set of intervals has the recovery last until the user’s heart rate goes below 150 bpm.


Have questions about any Garmin item? Leave them in the comments below and we'll answer them as soon as we can! Looking for a new Garmin watch? We got 'em!

Why Are Sports Bras Important & How to Find the Right Sports Bra

Why Are Sports Bras Important & How to Find the Right Sports Bra

Last weekend while doing my usual run around Druid Hill Park, I noticed something upsetting: A fair amount of women were running without good sports bras on. It was painful to watch them.


Physical activity makes breasts bounce up, down and even in a figure-eight. Continuous and repetitive movements can result in soreness, pain and sagging.

Sports bras are made to reduce this movement. Breasts have no muscle, yet without proper support, the skin and Cooper's ligaments (ligaments near the breast which give them their size and shape) can break down and cause sagging. Once your Cooper's ligaments stretch out, they do not bounce back.

It doesn't matter what size breasts you have, everyone experiences bouncing during physical activity. Therefore, every woman, no matter what size she is, should wear a sports bra while running or exercising.


Compression bras work the way they sound, by compressing breasts against the chest to restrict movement.

Encapsulation bras have individual cups. Each cup surrounds and supports each breast. Most regular bras are encapsulation bras and have no compression.

Combination compression/encapsulation bras combine compression with individual cups and offer the most support.

Bra tanks, also known as shimmels, are tank tops with a built-in shelf bra. These are okay for low impact activities, but not for running.

Finally, there are differences in straps. Spaghetti straps provide less support than wider straps. Racer-back straps are more supportive than both spaghetti and scoop back.


You want a sports bra that fits well, both in the band and cups. Overall, your sports bra should feel a bit tighter than a regular bra, however, you should be able to breathe deeply and comfortably. Hook it in the middle and take some deep breaths. Is this comfortable? Good. It should be.

The band shouldn't move. It should fit snugly and comfortably. Raise your hands above your head. Did the elastic band move? If it crept up your rib cage, try a smaller band. If the bra has straps, try adjusting them.

Your breasts shouldn't bulge, pay close attention to any bulging at the top or by the underarm. Furthermore, the cups shouldn't have any wrinkles or gaps. If the cup fabric is wrinkled, try a smaller size.

Make sure there is nothing rubbing or chafing around the armholes, straps, seams, hooks, clasps or anything else. Many sports bras offer adjustable straps. Adjust them to feel supportive, yet not uncomfortable. Furthermore, make sure the straps aren't digging into your shoulders.

Underwires are supposed to sit flat on your ribs, not on your breasts. The front (between the wire) should be against your chest bone.

Luckily, most newer sports bras use high-tech fabrics, including moisture wicking. This can improve breathability and help remove excess moisture from sweat which can cause chafing. Cotton bras will stay wet, this can lead to uncomfortable skin irritations.

For the last step, jump up and down, jog in place, do jumping jacks. If it feels supportive, you're set! If not, keep looking.


Even if you've found the best sports bra ever designed, you will eventually have to let it go. Unfortunately, at some point a sports bra will lose its elasticity. However, there are ways you can lengthen its life: hand wash and hang dry them. If you can't hang dry then make sure not to use fabric softeners which kill moisture-wicking fabrics. Using a specialty laundry detergent or sport wash like Nathan's PowerWash can help keep your hi-tech fabrics lasting much longer. Buying a special laundry detergent for your running, tennis or exercise clothing may feel like an unnecessary additional expense; however, you will save much more in the long run by not having to replace your hi-tech clothing as often.

Furthermore, if the fabric starts piling and/ or movement increases and support diminishes... it's time to let it go.

A good sports bra should last six months to one year or approximately 72 washes.

See More Sports Bras at Holabird Sports!

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