healthworks bootcamp
healthworks!
back bay.
bootcamp.
jane.
her most recent epistle:
Good morning Bootcampers,
I hope everyone is feeling alive and well on this fine Thur. morning. We are half way through the 4 wks already if you can believe it. My how time flies when you are having fun and getting fit at the same time:) That is the best 2-fer that one can ask for.
Just wanted to reiterate some key factors for your success:
1. If you are sore and tight today, do some light cardio to get your heartrate up and then spend 10-15min stretching all major muscle groups. Don't just focus on the areas that are sore, but all major areas. Remember, the body is a bunch of muscles all strung together, so if the hamstrings are tight, chances are the calves need some love. You get the idea.
2. Try to get 2 more days of exercise in b/f Monday. Focus should be on A) high-intensity anaerobic intervals or B) high-intensity aerobic intervals. A=short hard bursts of 95-100% effort for 1-2:00min with low-intensity recovery (walk, slow jog) of 1-2:00min. Try for a total time of 20-30min of WORK. B=short hard bursts of 85-90% effort for 4min with 2:00min of walking. Try for 5 sets. Remember, warm-up for 5min b/f each and make sure to properly cool-down. You want to gradually bring your heartrate down and then STRETCH.
3. Proper rest and nutrition are the keys to training with intensity and to train EFFECTIVELY. Rest can be active and nutrition should be wholesome, whole grain, fruits/veggies, lean protein, and minimal fats. But let's face it, life is short and we are not beating ourselves senseless so we can eat more broccoli:) We are working this hard so we can eat a treat of our liking. Anything in moderation is fine. Moderate.
That's it for the Thursday morning advice. You are all doing a fantastic job so keep it up. This hard work WILL pay off. Just keep reaching beyond your wildest expectations and you will be duly rewarded!!!
Have a great weekend. See you Monday, 07:00.
j
back bay.
bootcamp.
jane.
her most recent epistle:
Good morning Bootcampers,
I hope everyone is feeling alive and well on this fine Thur. morning. We are half way through the 4 wks already if you can believe it. My how time flies when you are having fun and getting fit at the same time:) That is the best 2-fer that one can ask for.
Just wanted to reiterate some key factors for your success:
1. If you are sore and tight today, do some light cardio to get your heartrate up and then spend 10-15min stretching all major muscle groups. Don't just focus on the areas that are sore, but all major areas. Remember, the body is a bunch of muscles all strung together, so if the hamstrings are tight, chances are the calves need some love. You get the idea.
2. Try to get 2 more days of exercise in b/f Monday. Focus should be on A) high-intensity anaerobic intervals or B) high-intensity aerobic intervals. A=short hard bursts of 95-100% effort for 1-2:00min with low-intensity recovery (walk, slow jog) of 1-2:00min. Try for a total time of 20-30min of WORK. B=short hard bursts of 85-90% effort for 4min with 2:00min of walking. Try for 5 sets. Remember, warm-up for 5min b/f each and make sure to properly cool-down. You want to gradually bring your heartrate down and then STRETCH.
3. Proper rest and nutrition are the keys to training with intensity and to train EFFECTIVELY. Rest can be active and nutrition should be wholesome, whole grain, fruits/veggies, lean protein, and minimal fats. But let's face it, life is short and we are not beating ourselves senseless so we can eat more broccoli:) We are working this hard so we can eat a treat of our liking. Anything in moderation is fine. Moderate.
That's it for the Thursday morning advice. You are all doing a fantastic job so keep it up. This hard work WILL pay off. Just keep reaching beyond your wildest expectations and you will be duly rewarded!!!
Have a great weekend. See you Monday, 07:00.
j
posted by christine at 8:04 PM
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