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SPRING MELTDOWN

INTRODUCING MY NEWEST PROGRAM DESIGN...4X4 TRAINING! I'm excited to share with all of you this new training method that asks for only 16 minutes of YOUR all-out-effort pushing you into metabolic failure and welcoming lactate into the muscles . It is this type of training that utilizes the fast-twitch motor units and raises the fuel demand for energy. Because the fast-twitch muscle fibers have fewer mitochondrial and less protein uptake, you will get a greater accumulation of lactate causing that "burn" in the muscles - so basically it will feel like you are sprinting for 16 minutes. Now, I'm not going to ask you"can you handle it," see I want you to come into this 10 week program knowing up front that it will be challenging it will be tough and it will push you to and then over and above your limits - and that feeling of getting more fit, stronger, and then seeing results, is motivation. Come in with a "can-do" attitude and you can do anything...
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Quinoa Salad

Ingredients 1/4 cup rice vinegar 1/4 cup vegetable oil 1 Tbs. sugar 2 cloves garlic, minced ( 2 tsp) 1/2 tsp. dried oregano 1/2 tsp. dried basil 1 15-oz can black beans, rinsed and drained 1 15-oz. can pinto beans or black-eyed peas, drained 1/2 cup fresh corn kernels 1 cup cooked quinoa 1 red, yellow, or orange bell pepper, chopped (1 cup) 1/2 small red onion, finely chopped (1/2 cup) 1 2-oz. can diced green chiles with liquid 1/4 cup chopped cilantro Whisk together vinegar, oil, sugar, garlic, oregano, and basil. Stir in all the beans, corn, peppers, onion, chiles, and cilantro. Season with salt and pepper. Refrigerate 1 hour before serving. Quinoa is a high quality protein. In fact, it can stand alone as a source of protein because it contains all the essential amino acids. This means, it will help rebuild & repair muscle tissue, especially after an intense workout that breaks down lean tissue. Quinoa is also high in fiber, low in fat & cholesterol, and...
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I RUN BECAUSE I CAN Run Club

Wondering what this Phase is all about? To begin, I want to be clear that although it is called Phase II, this is something for everyone...all fitness levels, beginner runners to more advanced runners. This phase is based on your goals that you set. Some of you may have no desire to run a race at all and that's OK. With that, some may want to join and do "some running" and "some walking" - mixing it up is an awesome idea and a great starting point. Others may want to complete a 5k or 10k this fall or maybe even an off-course, mud run or a 1/2 marathon. Whatever your goal, your training and program structure will be a little different. The first few weeks will be spent on Running Economy, building the base, Aerobic Capacity, Sub-VO2 Max variables, Lactate Threshold, and the ATP-PC Phosphagen System Training. All require a unique workout. Each workout will be personalized based on your experience and fit level. What's Next? Beginning July and in...
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