Running, Good For Your Brain

     Looking to boost brain power? You may want to lace up those sneakers and head out for a long run, suggest researchers from the University of Arizona.

While there’s been plenty of study on exercise and brain function, these UA researchers wanted to know if a movement requiring little motor-control precision—like distance running—could affect neuroplasticity, the brain’s ability to form new neural connections. Most research to date has focused on older adults, but this study targeted younger minds.  The researchers analyzed the mental differences between 11 experienced endurance athletes and 11 nonathlete controls. Subjects were aged 18–25 and had similar body mass index measurements. They underwent aerobic assessments and MRI scans, which were used to determine differences in brain function.“Our results suggest that engagement in high levels of aerobic activity in young adulthood is associated with differences in resting state functional connectivity in networks known to be linked to executive function and motor control compared with more sedentary individuals,” the authors concluded. They added that these data could highlight the importance of early-age endurance activity as a protective mechanism against age-related cognitive decline.

“The areas of the brain where we saw more connectivity in runners are the same areas impacted as we age, so it raises the question of whether being active as a young adult could be potentially beneficial and perhaps afford some resilience against the effects of aging and disease,” said study co-author Gene Alexander, PhD, in a UA news release.

IDEA Fitness Journal, Volume 14, Issue 3

Dorris Bogus
ACE Group Fitness Instructor
Member IDEA Fitness
Founder: KaMIT Brand





Preventing Running Injuries










Is one the items on your bucket list is  to train for a race? Then staying injury-free is crucial. While runners sometimes get hurt for no apparent reason, there are many ways to decrease the likelihood of an injury.

Control the Mileage

Increase your weekly mileage by no more than 1 mile per day. If you currently run 20 miles per week in 4 days, for example, run no more than 24 miles next week, adding just 1 mile to each of the 4 days. Don’t add all 4 miles to only 1 day of running. (However, highly trained runners can get away with adding more miles more quickly, especially if they have experience running more miles.)

Give yourself a chance to adapt to each level of running before increasing the level. Maintain the same mileage for 3–4 weeks before increasing it. Also, back off training by about one-third for 1 recovery week before increasing the training load. If you have been running 30 miles per week for 3 weeks, back off to 20 miles for 1 week before going above 30 miles the next week.

Volume and Intensity

Never increase volume and intensity at the same time. If you begin to include interval training in your program, either drop the overall mileage for the week or keep mileage where it was prior to adding interval training. Never add more miles to the week at the same time as introducing interval training. Make sure you give yourself time for adequate recovery. All adaptations from training occur during recovery from training, not during training itself.

Footwear That Fits

Be sure that you wear the right running shoe for your foot type and running mechanics. Running shoes have specific combinations of support and stability designed for different running gaits. Cushioning shoes, best suited for runners with normal to high arches, promote adequate pronation to absorb shock upon landing. Stability shoes, best suited for runners with normal to low arches who slightly overpronate, allow only limited pronation and retain some cushioning characteristics. Motion-control shoes, best suited for runners with flat feet who severely overpronate, prevent pronation. Replace running shoes after 300-400 miles, at which time they begin to lose their shock-absorbing abilities.

The Right Diet

Make sure that you eat enough to offset any high-caloric expenditure from running. Many runners do not eat enough to meet their needs for specific nutrients like calcium and vitamin D. This can put their bones at risk for injury. Low energy availability is a key risk factor for stress fractures, especially among female runners. Research indicates that you need to consume 1,000 milligrams of calcium per day and 400 International Units of vitamin D per day (Borer 2005). However, please see a licensed nutrition professional for specific guidance on supplementation.

Core Work. Doing it Right. What the Pros say.

Closeup image of a muscular man’s and sporty woman’s torso
     Abdominal exercise can be effective at strengthening your core. The key is to use great form. Try these 3 exercise for at least 1 month 3x a week  and get the results you deserve.
Click on the link and see how the professional do it.


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The abdominal crunches done with feet on the wall are done to keep the feet above the hips while we’re on the stability ball, which adds an additional dimension of stability because the head is tipped…


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Abdominal oblique crunches on a stability ball will create an imbalance between the distribution of stability each time you lift a foot. So raise one foot off the ground and as you do, cross over the …
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The jackknife abdominals using the stability ball is predominantly a sagittal plane exercise that will put a big eccentric demand on the abdominals. Start by keeping the upper body fixed as the knees …

Created By Dorris Bogus

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Dorris Bogus
ACE Group Fitness Instructor
Member IDEA Fitness
Founder: KaMIT Brand

Feel the Glute Burn

Back view of attractive young sportswoman training with barbell in gym

 This workout is phenomenal for putting the fire in your glutes.  I love this workout because minimal or no equipment is needed, most everyone can do them and they work.



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1. Lie faceup with your arms at your sides, knees bent, and heels on the ground and a medicine ball or pad between your knees. 2. Lift your hips off the ground until your knees, hips, and shoulders ar…


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1. Lie faceup with a miniband around your legs just above your knees and your arms at your sides, palms facing up. 2. Bend your knees 90 degrees and pull your toes up toward your shins so only your …


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This lower body exercise progression uses a weighted bar. If you don’t have one, you could try a dowel or even a broom. These exercises really work the lower body. Start with a drop step. Step diagona…


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The curtsy lunge or the transverse lunge is a fantastic way to train the lower body. These two progressions really work the inner and outer thigh as well as the hamstrings, quads, and glutes. Start wi…


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This lower body exercise progression utilizes a weighted bar. If you don’t have one, you could try a dowel or even a broom. Start by holding the bar at your chest. Take a big step back, sink down lung…
Dorris Bogus
ACE certified Group Fitness
Idea Health & Fitness Member

What Type of Mindset Do You Have?


Which type of mindset do you have?

What Is Mindset Training?

Promotion vs. Prevention Mindsets

Science has identified two distinct mindsets—promotion and prevention——that have a direct impact on setting and achieving goals. “In the promotion versus prevention model, a promotion-focused person might exercise with a focus on ideals and gains associated with living a healthier lifestyle,” says Rucker. “Another person might exercise with a prevention-focused mindset. This person might focus on avoiding becoming fat and [on the] means to prevent this from happening. Both individuals are pursuing the same behavior, but via distinct approaches.”

Fixed vs. Growth Mindsets

Scientists have also learned a lot about the difference between fixed and growth mindsets—particularly in the context of education. People with a growth mindset see the world as changeable, while people with a fixed mindset see it as unchangeable.  In a weight loss context, people with a growth mindset were more successful because they believed that their behavior affected their weight, and also that they could successfully change a behavior (e.g., exercise more) and lose weight. In contrast, people with a fixed mindset believed that no matter what they did, their weight was beyond their control. Consequently, they were less likely to make any effort to change behaviors (Rucker & He 2016).


Contrasting Mindsets

Promotion vs. Prevention

    • A promotion mindset tries to encourage a behavior in order to achieve a goal.
    • A prevention mindset tries to avoid a specific outcome in order to achieve a goal.
    • Each of us can have both mindsets, depending on our goals.
    • Promotion mindsets can be better for earning short-term gains, while prevention mindsets can be better for keeping gains over the long haul.

Growth vs. Fixed

  • A growth mindset believes that conditions can change and people can improve themselves.
  • A fixed mindset believes that one’s fate is permanent, as if etched in stone.
  • Trainers can move clients from a fixed mindset to a growth mindset by introducing small, gradual changes that help people believe they can change their lives.

10 Key Negative Mindsets


Dorris Bogus ACE Certified Group Fitness Instructor IDEA Member President: KaMIT






Bamboo Fabric: Good for the Planet, Good for Fashion


By: Dorris Bogus

People are discovering the comfort and flexibility of clothing made of bamboo. It’s natural moisture wicking and antimicrobial properties help to keep the body cool and dry, making it ideal for fitness and lifestyle apparel. Available in a variety of colors, bamboo fiber is easy to maintain—machine wash in cold water, line-dry or machine-dry on a low heat setting. It drapes well on the body and is easy to sew. The apparel industry loves bamboo because the fabric can be used in a variety of categories including fitness apparel, casual wear, formal wear and lingerie. organic


Bamboo is a natural plant fiber that is harvested most abundantly in India and China. It grows rapidly and requires little or no pesticides or water to grow. Bamboo plants also release lots of oxygen into the air. A grove of bamboo releases 35 percent more oxygen than an equivalent stand of trees. Bamboo’s impact on our planet’s resources is minimal, making it a very sustainable plant fiber.


There are many ways to process the bamboo plant. One process uses water and enzymes to soften the fibers which has less of an impact on the environment, workers in the manufacturing plants and is the most eco-friendly method. A chemical method may seem to potentially harm the environment, but most reputable manufacturers (certified by Oeko-Tex) will use a closed-loop system, which uses large amounts of water to filter out the chemical for reuse instead of being disposed of in the earth. The water is also filtered and reused in the process. In contrast, the production of one cotton T-shirt-requires a vast amount of chemicals, insecticides and water.



Dorris Bogus is president of KaMIT Sport, a North Texas-based women’s line of active wear clothing. For more information, call 972 907 1355 visit