WELCOME TO WEEK 2!
Hello and welcome to Week 2 of the Program!
Nice work getting through the first week, you should be proud of your effort and what you’ve accomplished already. Now, we are going to build upon what you have done!
Remember to keep checking off those workouts and nutritional challenges in Workout Labs to see your progress as you go. Seeing what you have done will help you in those moments when you need a little extra help to get out there. Now, watch the video to see what’s in store for you this week!
Workouts for the Week:
This week will follow the same format as the previous week (just like all weeks to follow too). By keep the format the same, we keeping building the habit, making it easier to go workout long-term.
Walk/run: This week we will increase the run portion just slightly, but keep the intensity about the same. ensure you hold back the urge to push harder as you progress. Remember: the goal is to build easy endurance during these workouts. You will naturally get faster over time by sticking to the proper intensity, and you will keep your injury stress much lower in the process.
Quick Hitter: The quick hitter workout will slightly change this week to ensure progression and muscle confusion. The same attitude towards these workouts will still apply, have a steady effort in the first round, then, build harder as you feel comfortablethroughout the 15 minutes. Remember: if you find your form starting to slip, stop, and take a second to re-group before continuing on.
Fitness Focus: Running Form in 3 Steps
Run Easy: Ease into the pace, especially at the start of your runs. This gives your body and muscles time to warm-up. Once warmed up, remember to keep yourself in check. This means running with a relatively low intensity for you. If you come to a hill, your pace will have to slow down to keep your intensity about the same. Try to relax your muscles and focus on relaxing the muscles as you breath out.
Run Light: You can tell if you’re running light by listening to the sound your shoes are making as they hit the ground. If you hear them smack, you’re coming down too hard. Focus on quieting up your feet, and you’ll severally lower the impact forces on your body.
Quick Feet: Having fast feet is more efficient than long, slow strides. Focus on running at high cadence, 170 -180 steps per minute is ideal. To increase your stride rate, shorten your stride and stand tall as you run. This helps you land underneath your body a little more more, giving you a more efficient running stride.
Final Thoughts: Your running form is something that is always going to be improving. Don’t worry about getting the “perfect” form, instead focus on these 3 things and over time you’ll see improvements, and feel smoother and like your running is becoming easier.
This week’s challenge is “The Popeye’s Challenge”. For this entire week, I want you eat 7 servings of vegetables! Why the focus on veggies? A couple reasons.
- They have the lowest calorie density
- They have the highest nutrient density
That means you’ll be eating the healthiest foods, that make you feel more full on less calories. In fact, unlike popular opinion, it’s actually very very difficult to over eat when consuming a lot of vegetables. This study monitored different types of diets, and found that people eating the most vegetables found it hard to eat their MINIMUM calorie requirement set for them to reach.