Hey all my favorite people-
Yes, I have been out of it for a while. And for that I am sorry. Economic times being what they are, personal training has taken a hit and things are quite slow right now. I have had to take on a "real" job and go back to corporate life for a while. I have also taken on a quite interesting side job that is actually making some money right now.....I am a Pure Romance consultant. I get to create fun adult parties selling "novelty" items. I have sooooo much fun and the parties are a hoot! So with that being said, if you are interested in hosting a party, let me know. I would be HAPPY to help you with that. Contact me by my phone number or by my Pure Romance email at patriciastracher@pureromance.com.
But of course, if you have training questions, please know that I am more than willing to help. I am also going to keep a couple of time slots open for training clients should the need arise.
Hopefully this recession will end sooner than we all think it will and I will be back up and running, so to speak. Thank you for all of your continued support and I look forward to keeping in touch with all of you.
Tricia
"That which does not kill us, makes us stronger".
Monday, July 6, 2009
Friday, May 29, 2009
Boot Camp Update
I know, I know. I have been absent for a while and have received a lot of emails saying, "Where are you?". No, I have not fallen off of the face of the earth, although sometimes I feel that I have and can't find which trail to take me back home.....CRAZY busy! I am sure you are all in the same boat.
While I have had a lot of interest in the boot camp, I have had a lot of requests to hold off until after summer and start up once school starts. Many people are going out of town for lengthy periods of time this summer for vacations, etc....which has turned out to be a blessing in disguise for me. I have taken on yet another job venture so this will give me much needed time to get it up and running. So come August time, be on the lookout for boot camp info to start in September.
My posts may be far and few between the next couple of months, but PLEASE feel free to email me any time with questions, or just to say "hey".
T
While I have had a lot of interest in the boot camp, I have had a lot of requests to hold off until after summer and start up once school starts. Many people are going out of town for lengthy periods of time this summer for vacations, etc....which has turned out to be a blessing in disguise for me. I have taken on yet another job venture so this will give me much needed time to get it up and running. So come August time, be on the lookout for boot camp info to start in September.
My posts may be far and few between the next couple of months, but PLEASE feel free to email me any time with questions, or just to say "hey".
T
Thursday, April 23, 2009
Who wants to take Boot Camp classes for FREE?!
Hey everyone -
Due to a high request from current clients as well as potential clients, I have decided to open a new boot camp this summer....how would you like to take them for free?! That's right, I said FREE! I have emailed my flyers and brochures not only to everyone I know in the Dallas area, but I have flyers circulating all over creation....okay, not all of creation, but it feels like it. If you would like for me to email you my flyer and brochure, just drop me a line at healthyfitt@yahoo.com. Otherwise, here is the gist:
The first 10 people to sign up will have FREE, unlimited access to my boot camps forever. The only requirement is that you need to refer to me one paying boot camper each month. It's that easy. If you refer 3 paying clients the first month, then you are set for 3 months. Cool, huh?! The people you refer will more than likely be friends or family so you will all be working out together....great for support, camaraderie, accountability, car pooling, and all that jazz.
Sign ups begin May 1st with sessions beginning June 8th. With as much interest and excitement from those I have spoken with so far, the 10 free spots will fill fast so do not procrastinate. Class times are an estimate right now. There has been a lot of interest in the 6:30 class time, but if that time is not convenient for you, send me an email with a time that you prefer and if enough people are also interested, I can adjust times or add a new time slot. Class days are Monday, Wednesday and Friday of each week. The cost for referred boot campers and those who are not one of the free 10 is $200 per month. There will be other fun incentives and prizes along the way.....so take advantage now!!!
This is the basic info. If you, or anyone else you know, have any questions please email me at healthyfitt@yahoo.com. I am soooo excited and I know you will have so much fun getting into great shape. Pass this along to everyone you know. I would love to give everyone the opportunity to be a part of something amazingly fun and exciting.
In good health,
Tricia
Monday, April 6, 2009
Boot Camps to start in June
Thank you all for being so patient. I am diligently working on finalizing my fun boot camp ideas and I am hoping to post all of the specifics in the next couple of weeks. I am so excited about this venture that I just can't stand it....I almost feel giddy. I have been talking up my boot camps to whomever will listen, and I have received such amazing feedback that I am thrilled at the prospect that the camps will fill up quickly....all the more "butt" for me to kick! HE HE HE
So once I get everything finalized and posted, waste no time in signing up....it will be soooo much fun!
More to come very soon.
Wednesday, March 18, 2009
Boot Camp Time!!
All right ya'll. It is Boot Camp time. I am starting up a couple of Boot Camp sessions due to everyone asking me to create one. My boot camps are comprehensive fitness programs designed by me to help you lose body fat, boost your metabolism, tone muscles, increase endurance, and much more. It is a program for men, women, and kids 16 and older that combines the expertise and benefits of one-on-one personal training with the camaraderie and motivation of working in a group with others just like you. I do fitness the old- fashioned way: sit ups, push ups, pull ups, lunges, running, and a lot of sweat (and maybe tears)....plus a few new things to keep it fun and interesting.
I am working on doing boot camps for specific groups:
- family camps
- camps for stay-at-home moms
- camps for teachers
- camps for 50 and older
- camps for people weighing 200 lbs. or more
If you fall into one of these groups, then come join us. If you want to create your own group, then give me a call and we will make it happen.
I need at least 6 people to sign up to carry a class, but there is no cap on how many people we can have. The camp for stay-at-home moms, I am working on finding sitters to watch your kids while you sweat and cry, so there is no excuse as to why you cannot be a part of the fun.
Please contact me and let's get started!
I am working on doing boot camps for specific groups:
- family camps
- camps for stay-at-home moms
- camps for teachers
- camps for 50 and older
- camps for people weighing 200 lbs. or more
If you fall into one of these groups, then come join us. If you want to create your own group, then give me a call and we will make it happen.
I need at least 6 people to sign up to carry a class, but there is no cap on how many people we can have. The camp for stay-at-home moms, I am working on finding sitters to watch your kids while you sweat and cry, so there is no excuse as to why you cannot be a part of the fun.
Please contact me and let's get started!
Seated Dumbbell Bicep Curl
Step 1
Starting Position: Sit with your back against a back rest so that your head, shoulders and butt make contact with the bench and place your feet firmly on the floor. Grasp two dumbbells with a closed, supinated grip (palms facing forward and thumbs wrapped around the handles) and let your arms hang to your sides, close to your body, with your palms facing forward. Depress and retract (push down and back) your scapulae (shoulders).
Step 2
Upward Phase: Exhale and slowly bend each elbow in unison, bringing the dumbbells towards your chest without arching your back or moving your elbows forward. Maintain a neutral wrist position (avoid flexion and extension of your wrists) and keep contact with your head, shoulder and butt against the bench. Keep your feet firmly placed on the floor and avoid shrugging your shoulders during the lift keeping your scapulae (shoulders) depressed and retracted.
Step 3
Downward Phase: Inhale and gently lower the dumbbells back towards your starting position.
Step 4
Variation to this exercise: To emphasize more biceps activity change your starting position. Turn your palms towards your sides and rotate them forward (or up) during the upward phase before your forearms reach horizontal. During the downward phase rotate your forearms back inward as your forearms reach horizontal. Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. This places a little more emphasis on the biceps and some anterior shoulder muscles.
As some of us show structural differences at the elbow, we may not be able to hold the dumbbells against our sides in the lowered position unless we force a bend at our wrists. The dumbbell position selected should be one that is most comfortable for you and keeps the wrists aligned straight with the forearm.
Starting Position: Sit with your back against a back rest so that your head, shoulders and butt make contact with the bench and place your feet firmly on the floor. Grasp two dumbbells with a closed, supinated grip (palms facing forward and thumbs wrapped around the handles) and let your arms hang to your sides, close to your body, with your palms facing forward. Depress and retract (push down and back) your scapulae (shoulders).
Step 2
Upward Phase: Exhale and slowly bend each elbow in unison, bringing the dumbbells towards your chest without arching your back or moving your elbows forward. Maintain a neutral wrist position (avoid flexion and extension of your wrists) and keep contact with your head, shoulder and butt against the bench. Keep your feet firmly placed on the floor and avoid shrugging your shoulders during the lift keeping your scapulae (shoulders) depressed and retracted.
Step 3
Downward Phase: Inhale and gently lower the dumbbells back towards your starting position.
Step 4
Variation to this exercise: To emphasize more biceps activity change your starting position. Turn your palms towards your sides and rotate them forward (or up) during the upward phase before your forearms reach horizontal. During the downward phase rotate your forearms back inward as your forearms reach horizontal. Curl the dumbbells higher by allowing the elbows to move forward as the dumbbell reaches your chest, moving the upper arm towards horizontal with the floor. This places a little more emphasis on the biceps and some anterior shoulder muscles.
As some of us show structural differences at the elbow, we may not be able to hold the dumbbells against our sides in the lowered position unless we force a bend at our wrists. The dumbbell position selected should be one that is most comfortable for you and keeps the wrists aligned straight with the forearm.
Sunday, February 22, 2009
No time to Exercise? Get Fit at Work!
Most working adults spend the majority of their time sitting at a desk, often for eight hours or more, with few or no breaks. This sedentary behavior, along with poor eating habits, significantly increases the risk of heart disease – our nation’s No. 1killer.
Promoting exercise at the office is a great solution and a benefit to employers and individuals alike. “Lack of time” is often used as the primary excuse for dropping or avoiding a fitness routine, and studies show unhealthy employees contribute less and cost companies more.
A Solution to Get America Moving
The Start! Walking programs is a movement to get all Americans walking in an effort to fight heart disease and stroke. Although any individual can do this on their own, it is even more beneficial to get management and heads of the company to get involved. I encourage Corporate America to sign up to reenergize their employees into an active and healthy workforce.
How it Works
We love this program because it’s so easy! Companies can enroll their organization by using a personal trainer or wellness manager, set up local walking routes, promote lunch-time exercising to their employees and organize walking teams. You can make it a big production or keep it simple and it is easy to implement whether you’re a small mom-and-pop or a large-scale business.
Using a trainer or manager, individuals can map walking routes, track daily activity and dietary intake, calculate mileage and report on calories burned. In addition, they can view and print weekly summaries of progress.
How to Start!
Creating a wellness environment can help lower healthcare costs, increase productivity, enhance morale and protect a company’s greatest asset – their employees. So, spread the word and let your company know by encouraging them to do their part and helping not only themselves, but their employees as well.
Promoting exercise at the office is a great solution and a benefit to employers and individuals alike. “Lack of time” is often used as the primary excuse for dropping or avoiding a fitness routine, and studies show unhealthy employees contribute less and cost companies more.
A Solution to Get America Moving
The Start! Walking programs is a movement to get all Americans walking in an effort to fight heart disease and stroke. Although any individual can do this on their own, it is even more beneficial to get management and heads of the company to get involved. I encourage Corporate America to sign up to reenergize their employees into an active and healthy workforce.
How it Works
We love this program because it’s so easy! Companies can enroll their organization by using a personal trainer or wellness manager, set up local walking routes, promote lunch-time exercising to their employees and organize walking teams. You can make it a big production or keep it simple and it is easy to implement whether you’re a small mom-and-pop or a large-scale business.
Using a trainer or manager, individuals can map walking routes, track daily activity and dietary intake, calculate mileage and report on calories burned. In addition, they can view and print weekly summaries of progress.
How to Start!
Creating a wellness environment can help lower healthcare costs, increase productivity, enhance morale and protect a company’s greatest asset – their employees. So, spread the word and let your company know by encouraging them to do their part and helping not only themselves, but their employees as well.
Thursday, February 5, 2009
Dumbbell Front Squat
This exercise targets the butt, hips, and thighs....a trouble area for most women.
Step 1
Starting Position: Stand with your feet slighter wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).
Step 2
Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Curl the dumbbells to a starting position where they rest on the front edge of your shoulders or just in front of your shoulders. Hold your chest up and out, tilt your head slightly up, and shift your weight over your heels.
Step 3
Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Attempt to keep your back flat.
Step 4
Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.
Step 5
Lowered Position: From the front, the knees should continue to remain aligned over the second toe and body weight should be evenly distributed over both feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.
Step 6
Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.
Tip:
Technique is very important in this lift. The tendency is to hold the tibia (shinbone) too vertical which forces you to lean your torso too far forward. Using a mirror for feedback, shift your tibia forward while keeping your heels on the floor, then bring your torso upright back (moving it more upright), but do so from the hips and not through the low back. Squeeze your abdominals to help prevent excess arching in the back with this correction.
Step 1
Starting Position: Stand with your feet slighter wider than hip-width, facing outward or turned slightly outwards while holding a dumbbell in each hand by your sides, with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).
Step 2
Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Curl the dumbbells to a starting position where they rest on the front edge of your shoulders or just in front of your shoulders. Hold your chest up and out, tilt your head slightly up, and shift your weight over your heels.
Step 3
Downward Phase: Start the downward phase by first shifting your hips backwards then downwards to create a hinge-like movement at your knees. As you lower your hips the knees will then start to shift forward slowly, but try to control the amount of forward translation (movement) of the tibia (shinbone). Attempt to keep your back flat.
Step 4
Continue to lower yourself until your thighs are parallel or almost parallel with the floor, or until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the knees remain aligned over the second toe.
Step 5
Lowered Position: From the front, the knees should continue to remain aligned over the second toe and body weight should be evenly distributed over both feet. From the side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back should appear flat or showing the beginning of some rounding.
Step 6
Upward Phase: While maintaining your back, chest and head-up position, exhale and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue extending until you reach your starting position.
Tip:
Technique is very important in this lift. The tendency is to hold the tibia (shinbone) too vertical which forces you to lean your torso too far forward. Using a mirror for feedback, shift your tibia forward while keeping your heels on the floor, then bring your torso upright back (moving it more upright), but do so from the hips and not through the low back. Squeeze your abdominals to help prevent excess arching in the back with this correction.
Wednesday, January 21, 2009
Client Questions
Over the last couple of weeks while working with my clients, many of my ladies have come to me with questions that I feel that many of my readers may also have. So I decided to post those questions to help them, and you, gain a little more insight into the "myths", "contoversies", etc.
Question #1: "I am having a hard time fitting in some exercise during my busy day. I have good intentions throughout the day, but I end up getting so busy that exercise gets pushed back and by the end of the day I am so tired and ready for bed, let alone trying to exercise. What can I do to make sure I am able to fit it in?"
A: Do you schedule Dr. or Dentist appointments? Do you schedule manicures, pedicures, massages, etc? Well, the simple answer, and plain truth of it is that you can and should schedule exercise into your day. Pull out your calendar, day-planner, or whatever you use to schedule your appts. and don't just pencil exercise in, ink it in. Now you have a scheduled time and it is written in permanent ink.
Question #2: "You hear a lot about eating nuts because everyone is saying they are so good for you. Don't they have a lot of fat, and how much is too much to eat?"
A: About 1/4 cup, or 24 raw whole almonds or 14 shelled walnut halves provide 160-185 calories, just right for a snack. Weight-loss experts are crazy about these types of nuts because research shows that their high levels of healthy fats (mono- and polyunsaturated), protein, and fiber are supersatiating.
Question #3: "I have heard that bananas are fattening. Should I avoid them?"
A: Have you ever seen a monkey with a muffin top? Bananas get a bad rap because they are slightly higher in sugar and lower in fiber than a lot of other fruit. But a banana is a better option than anything from a vending machine. They're also high in potassium, which helps build and maintain muscle, so they're great pre or post workout. Eat a banana with 10 raw almonds and the protein of the almonds will help to balance out the sugar.
Hope this helps to answer a question or two you might have had. As always, please feel free to email me with any further questions that you have.
"You can't show your true self unless you know your true self" - Calvin Wiley
Question #1: "I am having a hard time fitting in some exercise during my busy day. I have good intentions throughout the day, but I end up getting so busy that exercise gets pushed back and by the end of the day I am so tired and ready for bed, let alone trying to exercise. What can I do to make sure I am able to fit it in?"
A: Do you schedule Dr. or Dentist appointments? Do you schedule manicures, pedicures, massages, etc? Well, the simple answer, and plain truth of it is that you can and should schedule exercise into your day. Pull out your calendar, day-planner, or whatever you use to schedule your appts. and don't just pencil exercise in, ink it in. Now you have a scheduled time and it is written in permanent ink.
Question #2: "You hear a lot about eating nuts because everyone is saying they are so good for you. Don't they have a lot of fat, and how much is too much to eat?"
A: About 1/4 cup, or 24 raw whole almonds or 14 shelled walnut halves provide 160-185 calories, just right for a snack. Weight-loss experts are crazy about these types of nuts because research shows that their high levels of healthy fats (mono- and polyunsaturated), protein, and fiber are supersatiating.
Question #3: "I have heard that bananas are fattening. Should I avoid them?"
A: Have you ever seen a monkey with a muffin top? Bananas get a bad rap because they are slightly higher in sugar and lower in fiber than a lot of other fruit. But a banana is a better option than anything from a vending machine. They're also high in potassium, which helps build and maintain muscle, so they're great pre or post workout. Eat a banana with 10 raw almonds and the protein of the almonds will help to balance out the sugar.
Hope this helps to answer a question or two you might have had. As always, please feel free to email me with any further questions that you have.
"You can't show your true self unless you know your true self" - Calvin Wiley
Wednesday, January 14, 2009
Physical Activity Guidelines
Adult Guidelines
According to the guidelines, most adults could gain substantial health benefits from 2 1/2 hours of weekly moderate intensity exercise, such as brisk walking or gardening. For more physically fit adults, 75 minutes of vigorous physical activity, such as swimming laps, hiking uphill or race-walking can offer similar health benefits in half the time.
Think you can’t carve out time for exercise during a busy day?
Research shows that even 10-minute bouts of heart-pumping activity are better than none at all. To regain lost lean muscle mass and strengthen weakening bones, which is part of the normal aging process, the experts recommend that adults also lift weights twice a week.
Children’s Guidelines
When was the last time you saw children congregate on your neighborhood streets to play a game of hide and seek or hopscotch? If you’re scratching your head, winter is a perfect time to get outside when the temperatures are coolest....especially in the South.
Children should spend at least an hour a day doing brisk activities, such as hiking or bicycle riding, including three days of higher-intensity aerobic activity. So why not engage the whole family in a challenging snowball fight, long hike or bicycle ride to burn calories together and enrich your family time spend together?
Parents should also encourage their children to do activities that strengthen muscles and bones, such as climbing on ropes, jumping rope, running and skipping. And that goes for the entire year.
One-Third of American Children are Overweight
Today, only about 26 percent of U.S. adults engage in vigorous leisure-time physical activity three or more times a week. And for the first time Americans are raising children who may grow up even less healthy than their parents. With one-third of American children being overweight and 16 percent being obese, this generation of youngsters will be facing serious health problems earlier in life without intervention.
U.S. adults aren’t faring much better. More than two-thirds of American adults are overweight or obese; and more than half don’t engage in any exercise to help their health. It is estimated that by the year 2030, 86 percent of Americans could be overweight or obese. That is a frightening number and one that we all have control over.
"Life does not put things in front of you that you are unable to handle."
According to the guidelines, most adults could gain substantial health benefits from 2 1/2 hours of weekly moderate intensity exercise, such as brisk walking or gardening. For more physically fit adults, 75 minutes of vigorous physical activity, such as swimming laps, hiking uphill or race-walking can offer similar health benefits in half the time.
Think you can’t carve out time for exercise during a busy day?
Research shows that even 10-minute bouts of heart-pumping activity are better than none at all. To regain lost lean muscle mass and strengthen weakening bones, which is part of the normal aging process, the experts recommend that adults also lift weights twice a week.
Children’s Guidelines
When was the last time you saw children congregate on your neighborhood streets to play a game of hide and seek or hopscotch? If you’re scratching your head, winter is a perfect time to get outside when the temperatures are coolest....especially in the South.
Children should spend at least an hour a day doing brisk activities, such as hiking or bicycle riding, including three days of higher-intensity aerobic activity. So why not engage the whole family in a challenging snowball fight, long hike or bicycle ride to burn calories together and enrich your family time spend together?
Parents should also encourage their children to do activities that strengthen muscles and bones, such as climbing on ropes, jumping rope, running and skipping. And that goes for the entire year.
One-Third of American Children are Overweight
Today, only about 26 percent of U.S. adults engage in vigorous leisure-time physical activity three or more times a week. And for the first time Americans are raising children who may grow up even less healthy than their parents. With one-third of American children being overweight and 16 percent being obese, this generation of youngsters will be facing serious health problems earlier in life without intervention.
U.S. adults aren’t faring much better. More than two-thirds of American adults are overweight or obese; and more than half don’t engage in any exercise to help their health. It is estimated that by the year 2030, 86 percent of Americans could be overweight or obese. That is a frightening number and one that we all have control over.
"Life does not put things in front of you that you are unable to handle."
Thursday, January 8, 2009
Maximum Mileage
Happy New Year!!! I am back from my extended trip home for the holidays, and it was so rejuvinating. That was my first vacation in a year....and I think I need another trip already. HA! I hope you all had a great holiday as well.....Now, let's get to work on the new year.
It has been a long time since I have run any races, and I decided that in this next year I will start it up again. I will be doing shorter races like 5 and 10Ks, but my goal is to run a marathon next January at Walt Disney World. I give myself a year to train because 1) I am nowhere near being in marathon shape and 2) I am a very busy mom. Need I say more? Since I now have that goal, I am going to share with you all a wonderful training tool to help gain maximum mileage.....INTERVALS!
If you want to up your running or even walking pace, try interval training -- a method that alternates brief, intense exercise with recovery periods. Intervals will help you go farther. Do two workouts a week, with at least one day of recovery between. Warm up and cool down with 10 minutes of jogging and stretching.
3 On, 3 Off
Powerful lungs mean longer endurance. To increase your body's ability to utilize energy, run hard for 3 minutes (an 8 on a 1-10 intensity scale), then recover by walking or jogging for 3 minutes (intensity level 3). Start with four reps, build to eight.
Calisthenics
Alternating strengthening exercises and running conditions helps the body to keep moving even when it's tired. Alternate 3 minutes of calisthenics (intensity level 8) with 3 minutes of moderate jogging. Do one set each; pushups, walking lunges, jumping jacks, ab crunches, and jump squats (jumps from a squat position) for a 30-minute workout.
Stair Repeats
Running up and down the relentless pitch of stairs builds both lung and leg power. Find a long flight of stairs (office builing, stadium). Ascend hard by stepping fast or taking two steps at a time (intensity level 8). Descend in a slow, controlled manner. Start with 20 minutes; build to 50.
Again, a great way to maximize your lung strength and endurance.
"Put your nose to the grindstone and dig deep to push through the pain."
It has been a long time since I have run any races, and I decided that in this next year I will start it up again. I will be doing shorter races like 5 and 10Ks, but my goal is to run a marathon next January at Walt Disney World. I give myself a year to train because 1) I am nowhere near being in marathon shape and 2) I am a very busy mom. Need I say more? Since I now have that goal, I am going to share with you all a wonderful training tool to help gain maximum mileage.....INTERVALS!
If you want to up your running or even walking pace, try interval training -- a method that alternates brief, intense exercise with recovery periods. Intervals will help you go farther. Do two workouts a week, with at least one day of recovery between. Warm up and cool down with 10 minutes of jogging and stretching.
3 On, 3 Off
Powerful lungs mean longer endurance. To increase your body's ability to utilize energy, run hard for 3 minutes (an 8 on a 1-10 intensity scale), then recover by walking or jogging for 3 minutes (intensity level 3). Start with four reps, build to eight.
Calisthenics
Alternating strengthening exercises and running conditions helps the body to keep moving even when it's tired. Alternate 3 minutes of calisthenics (intensity level 8) with 3 minutes of moderate jogging. Do one set each; pushups, walking lunges, jumping jacks, ab crunches, and jump squats (jumps from a squat position) for a 30-minute workout.
Stair Repeats
Running up and down the relentless pitch of stairs builds both lung and leg power. Find a long flight of stairs (office builing, stadium). Ascend hard by stepping fast or taking two steps at a time (intensity level 8). Descend in a slow, controlled manner. Start with 20 minutes; build to 50.
Again, a great way to maximize your lung strength and endurance.
"Put your nose to the grindstone and dig deep to push through the pain."
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