Get You In Shape Spring Challenge

Have you been putting off your cardio due to bad weather? Or, maybe you’re looking for a little extra motivation to pump up your efforts?  Maybe you just come to classes and only think about off day cardio but haven’t ever been inspired to actually get out there and do something.  Regardless of your reason, join us in this challenge to help you achieve your fitness goals.

I know it sounds like a lot (and it is!) but it is very doable whether you are a walker or a runner.  Here are the details:

Start Date:  Monday, March 10, 2014

How to communicate – We will be mainly using the GYIS VIP facebook private group page (a private page for GYIS clients only) to communicate about this so please make sure you are checking it or in the group.

Tracking:  This is all about YOU. So pick something that is easy for you to track your miles each week.  We recommend you use some type of APP that is available to make it easier to keep track. Some people have also just hand written their miles on the JPEG below. If you are doing your cardio inside on a treadmill, just take a picture of the miles (or you can also just write it down).
We do ask that you just post your total miles for the week on the GYIS VIP facebook private group every Satruday or Sunday. You can also post your pictures but so that the tracking can be easy for Julie, post how may miles you got in that particular week.

Tips:  There are a number of things you can do to help you complete this challenge but two really easy ones are 1) Get a friend to join you on the challenge and 2) Join Cardio Club to easily knock out those miles! Also, follow the suggested Interval Training workouts below or just Incorporate your own Interval Training into your workouts as you track your miles in.

End of Contest:  Tips: Treat this just like the off-day Cardio. You want to incorporate Interval Training into this to get the most out of your cardio (burn the most calories). Mainly, you just don’t want to go at the same speed for 3 miles. You will need a stop watch or use your phone to help you get the benefits of interval training.Here are some suggestions that you can do for the days you run 3 miles (or whatever distance you choose). Since you have 3 sessions each week that you do at least 3 miles, I am giving you 6 different days of different interval training workouts for you to do. After the sixth workout, you just start back over. Again if you want to do Cardio Club, let us know. We already incorporate this into our off-day workouts and the clients in this program do above and beyond what they would ever do on their own.Again, the key is to get the most out of your workouts. If it’s been proven that Interval Training will help your body burn more calories, why not incorporate it into this?
Everyone is at different fitness levels (walkers, joggers, runners) but try to remember this when doing your cardio workouts and following the Interval TrainingSlow pace – You are able to carry on a conversation very easy
Medium Pace – You get in a sentence or two before needed to breathe
Fast pace  – It’s tough to even talk.

Day #1 – 1 minute each. SLOW pace, MEDIUM pace, then FAST pace. Each set would last 3 minutes. You just repeat that for however long it takes you to complete the distance.

Day #2 – 800’s or 1/2 mile runs/jogs. Go at your medium to hard pace for a 1/2 mile. Walk for 2-3 mintues in between and repeat until you complete your desired distance.

Day #3 – Slow to  Medium pace the entire time. Try staying at the same pace for the entire distance

Day #4 – 3 Minutes Medium/Hast pace 2 minutes SLOW

Day #5 – Go to a TRACK or somewhere where you can go about .25 miles or 400 meters. Slow .25 miles then FAST .25 miles. Repeat until desired distance.

Day #6  Hills – Go somewhere that has hills. There are a lot of streets in Coppell with hills that are great for this workout. Start with a SLOW to Medium 1 mile. Then go at your FAST pace up the hill. Go down at your slow pace. Do that for a mile then finish the distance you need to complete the workout (not with hills) at your SLOW to Medium Pace.

Who all is entered:
Alicia Gardner
Amanda James
Belinda Fernandes
Bill Keating
Blayne Wunschel
Brad Linder
Brittany Putnam
Bryan Eells
Carla Cassie
Chaney Respondek
Christi Rodman
Christina Harmon
Christy Lozo
Chuck McCan
Ciny Peel
Cynthia Linder
Daniela Centento
Darla Jo Manning
Darlyn Copeland
Deb Tate
Denise Munro
Ellie Halpin
Erin Mueller
Fred Purches
Gary Green
Indira Guizetti
Ivette Rosinski
Jane Smith
Jeanette Bovenzi
Jennifer Farris
Jocelyn Painatt
Joyce Reece
Julie Lamphier
Julie McCan
Karen McMahon
Kathy Chasteen
Kathy Eells
Kathy Pendergast
Kristen Hyden
Latha
Leigh Walker
Lisa Dunham
Liz Hess
Lotta Meyer
Lynn Green
Mary Brown
Meg Hinkley
Melissa Evans
Meredith Adams
Michelle Lamb
Michelle Schultz
Michelle Voelker
Missy Pitman
Pam Michel
Patricia Villalobos
Ranjini A
Rauol De Rohan
Scott Gardner
Silo Nkiwane
Siphokazi Blose
Stan Guinn
Susan Gonzales
Susan Matulevicius
Susan Wilson
Tami Spears
Tanis Knelsen
Tara Sappington
Tarah Dickenson
Tracy Turango