Training Tip- Endurance, Back and Core

For those of you who want to be able to run longer distances sometimes it is not the speed you need to work on, it is the ENDURANCE.

Here is one workout method that I have enjoyed:

Stretch First!

Before you start your workout do some cardio. The Cardio will help get your heart rate up and will also help stimulate the body to work on getting rid of your extra (bad) fat. Yes, there is good and bad fat but more on that later!
 
For your workout plan if you are using weights lighten the weight load a bit and do two sets of 15 reps with only a 30 second rest in between, and move on to your next exercise immediately. If you are not using weights more reps is fine. One good principle to remember is to increase the reps before you go to increase the weights. This ensures proper progression of your muscles and also help lose fat!

Two areas that are helpful in endurance events are your BACK and your CORE. Strengthening these areas will not only help you with endurance, but also help with any posture problems you may have.

And remember stay hydrated!

12 Week Transformation Challenge

Hey guys!

So first, things are going swimmingly with the race. Although, we sort of have put working on the trail on hiatus until the snow clears and our feet thaw out!  But, in other news we are going to start posting training videos and tips.

The first tip is not just a tip but a contest being held by Bodybuilding.com. You can check it out at this link : $100,000 Transformation Challenge. Not only is this a great contest, but it is also a great way to get in shape for the race and for the new year.

The plans are divided up into four categories. Male Fat Loss, Male Muscle Building, Female Fat Loss, and Female Muscle Building. Katie is going to start the Female Fat Loss Program and will be posting her progress here as soon as she starts Personal Training/Nutrition school on January 10th.  You can checkout the workout plan that she will be closely following here and browse around for their other nutrition plans and so on.

If you are getting back into your workout groove or starting to workout and it's been awhile you should try icing to help with sore joints and muscles. These ice packs/wraps by Moji are pretty darn cool and will totally help you to a quicker recovery after a good workout.

Happy Workout Days!