TriFit Evolution, LLC

TriFit Evolution, LLC

Comments

Thank you Coach Alan and TriFit Evolution, LLC for the informative fitness training. We appreciate you!
#weareweba

WEBA CARES!
Tuesday, April 21, 2020
11:00 am - 12:30pm
Zoom Presentation – No Gym, No Problem: Practical Fitness Solutions While Staying at Home
Presented By: Alan Gulledge,
Coach and Trainer
Founder/Owner of TriFit Evolution, LLC
http://alexandriaweba.com/event-3814868
Alan is awesome. He knows the muscles, how they work. Where they are and how to balance and strengthen the weak ones with the over active ones. Great sense of humor. Good pacing. (He doesn’t make me puke) but pushes to what I need to be pushed to to progress.
Alan is the best trainer I have ever worked with. He targets the right exercises to reach your goals, and will push you as hard as you want but not to excess. I wanted to ski well after years off, and I was able to (in Co) without any soreness afterwards. I'm 60 but felt better than I did 15 years ago!
For all you runners, triathletes, cyclists, and all other weekend warriors out there who aren't too keen on strength training and/or are slaves to your stretching regimen- the science shows strength training is KEY to more than just looking good in your race kit! Stretching isn't as effective as strengthening in preventing injury. Let's get you stronger! Reach out to me now and lets see what we can do to get and keep you healthy! #TriFitEvolution #tfeSTRONG #getstrongrunfast #runner #triathlete #cyclist #fitness #fitmakesfast
Good luck to all the athletes participating in the Triathlon today. Go Alan!!! 🏊🚴🏃💪💪💪

We are a personal training and multisport (triathlon and running coaching) company that specializes in helping you achieve your personal fitness goals.

Welcome to TriFit Evolution! We are a personal training and multisport (triathlon and running) coaching company that specializes in helping you achieve your personal fitness goals. We utilize functional strength training to help athletes improve performance and become more resistant to injury. Of course, these same principles apply to our personal training clients. Maybe you're looking to lose tha

Operating as usual

Pole vault event held in competitors' backyards 05/06/2020

Pole vault event held in competitors' backyards

Disclaimer: I wasn't always an endurance sports fanatic. What a great way to engage fans and celebrate an amazing sport during the COVID-19 crisis. Leave it to a pole vaulter!

https://www.espn.com/olympics/story/_/id/29128913/pole-vault-event-held-competitors-backyards

Pole vault event held in competitors' backyards Mondo Duplantis of Sweden and Renaud Lavillenie of France tied for the gold medal Sunday during a men's pole vault competition held in their own backyards.

04/03/2020

Dryland swimming workout for triathletes:

With all pools closed for the foreseeable future, many of my triathletes have asked what to do in lieu of time in the pool. While nothing can replace the importance of being in the water, dry land workouts can help build stability, muscular endurance, and even improve technique. This basic dry land workout uses minimal equipment (just body weight and stretch cords) and provides a great supplement to your existing strength routine:

5-10 min of dynamic stretching followed by 2-4 sets of 8-20 reps of the following:

1) half pulls (keep both elbows high- builds technique)
2) alternating full pulls (builds muscular endurance and stability)
3) dual full pulls (builds power)
4) plank shoulder taps (anti rotational anterior core stability)
5) plank bird dogs (anti rotational anterior/posterior core stability)
6) supine flutter kicks (muscular endurance anterior core/hip flexors)
7) runner sit-ups (muscular endurance/ anterior core/ hip flexors

2-3 x a week and this workout should keep you in “swim shape”. Good luck!

March TFE Newsletter 03/26/2020

March TFE Newsletter

The TFE March Newsletter is out. I haven’t been as good about posting them to FB- I’ll do a better job of keeping you all up to speed. In this issue, 6 ways you can stay fit at home during the COVID-19 outbreak, AND two body weight HIIT workouts to be sure to keep that HR up!

https://mailchi.mp/ce7970004b14/march-tfe-newsletter?e=c7c85a2de8

March TFE Newsletter I sincerely hope each of you are healthy and safe during this unprecedented time of uncertainty and change. The COVID-19 pandemic has certainly wreaked havoc on all aspects of life, including the fitness community. Races and events are cancelled or postponed indefinitely, and all gyms and pools are....

62-year-old former Marine sets Guinness World Record by holding plank for over 8 hours 02/24/2020

62-year-old former Marine sets Guinness World Record by holding plank for over 8 hours

Age is just a number...at least it is for THIS former Marine. He just set the world record for holding a plank for over 8 hours! Don’t let Father Time hold you back from your potential! How long can YOU hold a plank?!

https://www.cnn.com/2020/02/23/us/new-planking-world-record-trnd/index.html

62-year-old former Marine sets Guinness World Record by holding plank for over 8 hours It's an incredible feat at any age. But George Hood, who set the male world record for longest time in the abdominal plank position, is 62 and says he's in the greatest shape of his life.

Regular Exercise Can Cut Your Risk of Depression—Even If It Runs in Your Family 11/26/2019

Regular Exercise Can Cut Your Risk of Depression—Even If It Runs in Your Family

Love this article.

Regular Exercise Can Cut Your Risk of Depression—Even If It Runs in Your Family Here’s how much physical activity it takes to swerve around your genetics.

10 Keys to Getting Back in Running Shape 08/13/2019

10 Keys to Getting Back in Running Shape

Here’s a great Runner's World article about how to get back into running shape by running guru Hal Higdon. The major takeaway for me is how easily fit runners can get out of shape and how long it takes to regain fitness! He also gives some good strategies to safely re enter the running works after a hiatus.

10 Keys to Getting Back in Running Shape Here’s what science has to say about detraining and returning to running.

The Heart of a Swimmer vs. the Heart of a Runner 07/30/2019

The Heart of a Swimmer vs. the Heart of a Runner

Interesting Newyorktimes article noting the subtle differences in cardiac function in swimmers and runners- helpful to better understand how our respective sports literally shape our hearts.

The Heart of a Swimmer vs. the Heart of a Runner Regular exercise changes the look and workings of the human heart. And researchers are discovering that different sports affect the heart differently.

America's fittest cities: Arlington, Va., is tops; Minneapolis second. See where your city ranks. 05/22/2019

America's fittest cities: Arlington, Va., is tops; Minneapolis second. See where your city ranks.

I'm truly blessed to work and live in "America's Fittest City". See what USA Today says about the city we call home: https://www.usatoday.com/story/news/2018/05/15/americas-fittest-cities-arlington-va-tops-minneapolis-second/591610002/

America's fittest cities: Arlington, Va., is tops; Minneapolis second. See where your city ranks. Arlington, Va., is the nation’s fittest city, according to the 2018 American Fitness Index. Close behind Arlington was Minneapolis and Washington, D.C., which took the honors in 2014, 2015 and 2016. Where does your city rank?

5 Things to Add to Your Life to Lose Weight | Weight Loss | MyFitnessPal 02/28/2019

5 Things to Add to Your Life to Lose Weight | Weight Loss | MyFitnessPal

I don’t post here often (enough), but I really agree with lots of this article posted on MyFitnessPal. So many times I have clients who want to depart from tried and true behavioral and physiological practices, to try fad diets, extreme cleanses, and questionable exercise routines in an effort to lose weight. While nothing works the same for every one, beginning with a few basic practices is the right way to start.
[email protected]:20443483" rel="nofollow,noopener" target="_blank">https://blog.myfitnesspal.com/5-things-to-add-to-your-life-to-lose-weight/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_20190228_Winner&os_ehash=[email protected]:20443483

5 Things to Add to Your Life to Lose Weight | Weight Loss | MyFitnessPal Losing weight isn’t just about subtraction.

10/19/2018

So many of my pre-race conversations with clients revolve around race nutrition. Many want a hard and fast rule regarding what to eat on race day. And while it's not as simple as a one-size-fits-all approach, there are a few general rules that can help you nail your race fueling. In long course events such as Ironman, race fueling can make or break your day. I recently raced Ironman Maryland and was reminded of how important fueling is. I nailed my nutrition right up until the last half of the run, where I failed to consume enough sodium and carbohydrate and slowed due to cramping. Good reminder for me! Check out some of my fueling tips for race day (that apparently I need to practice better myself). http://www.trifitevolution.com/training-tips-blog/6-ways-to-master-your-race-nutrition

09/12/2018

The Brain-Changing Effects of Exercise

Enough said!

10 Ways to Stay On Top of Injury 07/26/2018

10 Ways to Stay On Top of Injury

Here's a great post by Runner's World Magazine that talks about injury prevention. I see SOOO many clients who have come to me with injuries, and most have omitted at least a few of these essential elements. Great article.
http://www.runnersworldonline.com.au/10-ways-to-beat-injury/

10 Ways to Stay On Top of Injury

Happy Easter! Check out what some AMAZING TFE runners did this March! 04/10/2018

Happy Easter! Check out what some AMAZING TFE runners did this March!

Here's last month's TFE newsletter! I couldn't be prouder of some amazing athletes that are have some stellar early-season performances. Spring is in the air and the times are dropping as the weather improves! Congrats to Dave Helsel, Theresa Helsel, Liz Braswell, Liz Sloss ,and Darcey Bennett :)
https://mailchi.mp/e4e43d6b9874/happy-easter-check-out-what-some-amazing-tfe-runners-did-this-march?e=c7c85a2de8

Happy Easter! Check out what some AMAZING TFE runners did this March! Happy Easter weekend! What a beautiful time to be in the DC area- the tree blossoms are just starting to come out, the daffodils are sprouting up all over town, and FINALLY the temperatures are slowly climbing. With Spring in the air, it’s a perfect time to review our goals and recommit to becomin...

Nutrition Strategies for Triathletes 03/21/2018

Nutrition Strategies for Triathletes

Couldn’t have said it better myself. Great nutrition advice for endurance athletes in an article by Active.com. Some really solid basics for experienced athletes and novice alike. Give it a read!

https://www.active.com/triathlon/articles/nutrition-strategies-for-triathletes?cmp=18N-PB2000-S20-T9-triathlon-AR3&eps=title_566706

Nutrition Strategies for Triathletes Nutrition is an important part of triathlon. Use these tips to help you stay fueled, hydrated and ready for your next race.

03/04/2018

Bootcamp Starts Next Week! Training While Sick or Take a Break? 60% off Xterra!

Check out February’s TFE monthly newsletter. A new bootcamp starts this week. Find out the details and join us! Also, it’s cold and flu season- learn the do’s and don’ts of training though sickness (or injury) in our “tip of the month” section. Finally, learn about our new partnership with XTERRA where TFE athletes and friends can get now get 60% off both wetsuits and paddle boards (both of which I’ve used for years and love!)

https://mailchi.mp/965e3c8fc8c9/bootcamp-starts-next-week-training-while-sick-or-take-a-break-60-off-xterra?e=c7c85a2de8

Bootcamp Starts Next Week! Training While Sick or Take a Break? 60% off Xterra! February is the shortest month of the year but I still can’t believe March starts tomorrow! It’s been a long, cold winter, and I’m really hoping those warmer temperatures come quickly. The Spring running season is almost here, and I’m no fan of running in the cold despite my Utah roots. Spea...

5 Reasons You Should Eat the Damn Carbs 02/27/2018

5 Reasons You Should Eat the Damn Carbs

Amen to that! Runner's World recently published this article about why we should fuel our bodies using carbohydrates - ESPECIALLY if you’re a runner or endurance athlete. I’ve been telling my athletes the same for years.
https://www.runnersworld.com/carbohydrates/just-eat-the-carbs/slide/2

5 Reasons You Should Eat the Damn Carbs Low-carb is the new low-fat. It’s time to sit down with your diet and break some bread.

3 tips when goals go wrong, heroic race efforts, bootcamp starting, and 20% off gait analysis! 02/06/2018

3 tips when goals go wrong, heroic race efforts, bootcamp starting, and 20% off gait analysis!

Here's last month's TFE Newsletter! See the new 'runner' in our family. I also highlight two amazing TFE athletes and their impressive race performances. We go in depth about what happens when we're not on pace to meet our goals, and how to still find success (sound familiar anyone? Only 8% of people keep their New Year's resolutions...) Learn the next date to start our 6 week bootcamp, and finally, see details about this month's special: 20% off a full Run Gait Analysis!
https://mailchi.mp/e4cc9670a8fc/3-tips-when-goals-go-wrong-heroic-race-efforts-bootcamp-starting-and-20-off-gait-analysis?e=c7c85a2de8

3 tips when goals go wrong, heroic race efforts, bootcamp starting, and 20% off gait analysis! HAPPY GROUNDHOG DAY! I can’t believe January is already over! Once again I must apologize for my tardiness in getting out the January newsletter. This week my wife and I welcomed a new runner to our little family courtesy of the Animal Welfare League of Arlington. We’ve been busy getting little ...

4 Tips to "Get" the Most out of Winter Training 01/17/2018

4 Tips to "Get" the Most out of Winter Training

Last week, I had a conversation with one of my clients on the west coast. She was struggling with how to dial in her winter training. Winter is a tough time of year for many of us trying to maintain our fitness regimen. What do you focus on when your first race is months away? How do you structure your training? Do you take time off? If so, how much time? How do you get the most out of the winter months? I wrote a blog post on this very topic a bit over a year ago. Take a look.
http://www.trifitevolution.com/training-tips-blog/4-tips-to-get-the-most-out-of-winter-training

4 Tips to "Get" the Most out of Winter Training So now that winter is almost here, how do we keep up that motivation to keep all those fitness gains we made during the Spring, Summer, and Fall? Beach season is a long ways off, racing season has...

Merry Christmas and Happy New Year! 20% off Training and Coaching! Bootcamps and NY Resolutions! 01/09/2018

Merry Christmas and Happy New Year! 20% off Training and Coaching! Bootcamps and NY Resolutions!

Happy New Year everyone. I know I'm a week late, but hopefully you're still excited to refocus on your New Year's goals. In last month's newsletter, we talk about bootcamps (one starts TONIGHT at 7pm), races, and most importantly, how to be SUCCESSFUL at achieving your health and fitness goals. Check it out!
http://mailchi.mp/cfe8251b6773/merry-christmas-and-happy-new-year-20-off-training-and-coaching-bootcamps-and-ny-resolutions?e=c7c85a2de8

Merry Christmas and Happy New Year! 20% off Training and Coaching! Bootcamps and NY Resolutions! I can’t believe how fast 2017 has flown by, but yet here we are again at the end of the year. It’s been a good year for me- a year of a firsts; I got married to my best friend and favorite workout partner, I set a few PRs racing in a shortened season, and I was able to coach and train a record n...

This Guy Dropped 160 Pounds In 15 Months. Here's the Stupidly Simple Way He Did It 12/27/2017

This Guy Dropped 160 Pounds In 15 Months. Here's the Stupidly Simple Way He Did It

Pretty incredible story in Men's Health about the power of running. One. Step. At. A. Time. Incredible job.

This Guy Dropped 160 Pounds In 15 Months. Here's the Stupidly Simple Way He Did It

12/04/2017

Tips to avoid the Holiday bulge, AMAZING race performances, and New Year's Bootcamps!

Did you know the average American gains 1-3 lbs during the Holiday Season? Those pounds add up! For tips on how to avoid the “Holiday Bulge”, check out the newest edition of the TFE monthly newsletter. Also learn about some pretty amazing performances from TFE runners! From personal bests to midnight half marathons, see who’s kicking it up a notch in the fall racing season. http://mailchi.mp/4d0c8455cb95/tips-to-avoid-the-holiday-bulge-amazing-race-performances-and-new-years-bootcamps?e=c7c85a2de8 .

Tips to avoid the Holiday bulge, AMAZING race performances, and New Year's Bootcamps! The holidays are upon us! I hope your Thanksgiving was a wonderful one - my Thanksgiving holiday was spent with a healthy overdose of family, food, and airports. My wife and I were able to enjoy some unseasonably warm Utah temperatures in the mid 60’s! I even got a chance to do a little pre- turke...

11/14/2017

Calling all runners and triathletes! This Friday 11/17/17 at 6:30 PM I'll be hosting a strength and conditioning workshop for runners at Next Phase Studios in Courthouse:

2009 14th St N Suite 2, Arlington, VA 22201

Come join us! Learn how proper strength training can improve your running and help you avoid injury. Space is limited! Contact me directly for more details regarding pricing and to check availability.

Timeline photos 11/08/2017

Here's a great article posted by InfoPhysiotherapy regarding the importance of strength training to prevent injuries. For all the runners, triathletes, cyclists, and weekend warriors who aren't fans of strength training, time to hit the gym! PM me and we can put together a strength program for you.

DO STRENGTH TRAINING, STRETCHING OR PROPIOCEPTION EXERCISES PROTECT AGAINST SPORTS INJURY?

- 25 trials, including 26 610 participants with 3464 injuries
- Proprioception and strength training demonstrated a protective effect against sports injuries
- Strength training reduced sports injuries to less than 1/3
- Overuse injuries could be almost halved by strength training
- No beneficial effect for stretching

Article abstract: https://buff.ly/2gBPEJ1
Infographic by Yann LE MEUR!
_________________________________________________________

For more news and updates on the latest research and trends in rehabilitation and sports medicine, like and follow the InfoPhysiotherapy page: https://buff.ly/2gDwaE6

Videos (show all)

Dryland swimming workout for triathletes:
Essential hip stability exercises for runners and triathletes

Location

Products

Triathlon and running training plans; active triathlon and run coaching; personal training, virtual training

Telephone

Address


2350 26th Ct. So.
Arlington, VA
22206

Opening Hours

Monday 5am - 9pm
Tuesday 5am - 9pm
Wednesday 5am - 9pm
Thursday 5am - 9pm
Friday 5am - 9pm
Saturday 7am - 10am

Other Personal Trainers in Arlington (show all)
High5! Fitness & Nutrition "Together-Training" Program High5! Fitness & Nutrition "Together-Training" Program
Fitness First, 1310 Courthouse Rd
Arlington, 22201

Arlington Personal Fitness Arlington Personal Fitness
1241 N Vernon St.
Arlington, 22201

*Done with unqualified, inattentive trainers * Done with waiting in lines for equipment * Done with noisy crowds * Done with endless “out of order” signs We Are the Next Step…. We Are The Best Solution…

CocoFitness CocoFitness
1300 N Stuart St
Arlington, 22201

Fitness, Food and lots of Fun!

L.A.Fitness L.A.Fitness
3650 S Glebe Rd, Ste 195
Arlington, 22202

New 60,000 sq. ft. Fitness Facility 4 lane Jr.Olympic Pool NBA size Basketball court Exercise Classes included Towel service and elite locker rooms Wifi lounge and juice bar No Contracts! ASK FOR ELYSE 703-229-1504

Thrive Pilates & Yoga Thrive Pilates & Yoga
2800 S Randolph St
Arlington, 22206

Looking for a strong, lean, flexible body? Want to improve your balance and endurance? Then welcome to Thrive Pilates & Yoga! We're the only dedicated studio in Shirlington - and just a 10 minute drive from Old Town Alexandria and the Pentagon.

Fit-Nez Fit-Nez
2440 Wilson Blvd
Arlington, 22201

www.fit-nez.com @fit_nez on Twitter

UFC Gym Arlington UFC Gym Arlington
1200 N Herndon St
Arlington, 22201

LA Boxing Arlington is now UFC Gym Arlington! Come in today to try out a free class and see what it really means to #Traindifferent.

ENVY This Body ENVY This Body
2350 26th Court South
Arlington, 22206

America's Premier Company for Fitness:Nutrition:Life Transformations. Envy This Body provides innovative, easy, wellness solutions. We are better as a team. Together we can resist an attack that would defeat a person alone.

30 Minute Hit 30 Minute Hit
4001 North 9th Street #105
Arlington, 22203

The 30 Minute Hit is a high-intensity, action packed Boxing / Kickboxing Circuit workout designed just for women.