Pumpkin Bootcamp

Pumpkin Bootcamp is Monday October 25th at 6:15pm!!!!!

Details:

  • BYOP ๐ŸŽƒ (Bring Your Own Pumpkin) or Medicine Ball or Light Set of Weights
  • Dress Up for the Costume Contest to win a Fa-BOO-lous PRIZE ๐ŸงŸโ€โ™€๏ธ๐Ÿง›โ€โ™‚๏ธ๐Ÿฆธ๐Ÿปโ€โ™‚๏ธ
  • Class will take place in the Middle School Cafeteria – Park behind school and enter through pool doors
  • Drop Ins are Welcome – $10!

If you are unable to unattended, I do have this workout available online!

Reach out if you have further questions!
kaylinrusseaufitness@gmail.com

Gift Certificates

Attention Last Minute Holiday Shoppersย ๐ŸŽ

Gift Certificates are available at Kaylin Russeau Fitness for anyone who wants to improve their health and performance! Gift Certificates apply to all of my fitness services! ๐Ÿ’ช๐Ÿผ

  1. Personal Training
  2. Run Coaching
  3. Online Classes (Shred Online and Core for Runners)
  4. Class Packagesย 

Toys for Tots

Fitness looks a little different this year, but we CAN still offer HOLIDAY CHEER!

Donate a TOY or CANNED food items in trade for a Holiday Themed Bootcamp Class on Dec 3rd 6pm via Zoom. Drop off toys or canned during Nov 30th – Dec 4th. Contact for Drop Off Location.

After you Sign Up, the day prior to the event you will be sent the Zoom Link to the virtual class.

Christmas Themed Workout – 12 Days of Christmas, Rudolph and Circuit Training all from the comfort of your home!

Equipment: Fitness Mat, Weights, Water

Make sure to dress festive! ๐Ÿ˜‰

Sign Up Here ๐ŸŽ

Highlights from Toy for Tots 2019

CYBER MONDAY

All Online Programs 10% off

Core for Runners Online – 3 Month Bundle 10%

Follow Along Video and Zoom Workout for $54 $60

Shred Shed Online – 3 Months Bundle 10% off

5 workouts a Week $81 $90 
3 Workouts a Week $54 $60

Bootcamp / Shred Shed Packages 10% off 

12 Classes for  $63 $70

To make an order, fill out Survey below.

Black Friday & Small Business Saturday Deals

Run Coaching 10% off 

Run Coaching Week to Week
$180 for 10 Weeks $200

Run Coaching & Runner Specific Strength Week to Week
$270 for 10 Weeks $300ย 

Core for Runners – 3 months for $55 $60

Shred Shed Online 3 Months Bundle 

5 workouts a Week $80 $90ย 
3 Workouts a Week $50 $60

Bootcamp / Shred Shed Packages 

12 Classes for  $60 $70

Personal Training

4 Sessions – 1 on 1 Personal Training $100 $112

Team Shred Shed Gear

**While Supplies Last

This Years Gear – 10% off

Lasts Years Gear – 10% off

*Gift Cards are Available for all items

To make an order, fill out Survey below.

STRIDE ON

Do you want to RUN FASTER?

By adding strides to your running program, you can develop and improve your fast twitch muscles to gain more speed.

Benefits of Strides
โ€“ Improve Cadence
โ€“ Stronger Race Finishes
โ€“ Improve your sprint mechanics

Recently, I asked a few of my favorite Coaches and athletes a few questions on the importance of strides.

1. Why strides are important for a runner?
2. How do you implement strides into your training program?
3. What works for you or for you athletes to help them run faster to reach their goals?

Tips from the Coaches & Athletes

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โ€œI believe strides are important for many reasons.
1. They help the day before race/workout to get your legs turning over, get the โ€œjunkโ€ out of your legs and have the last thing your legs remember is running fast
2. Strides are a great way to work on form & turnover
3. Strides are awesome also after a hard workout or race the next day as your legs may feel dead and it helps flush those legs at end of run (these strides would be at a steady hard pace but not as fast as pre-race/workout day strides.โ€
– Sarah Boyle
Runner Mom & Olympic Trials Steeple Chase Qualifier

 

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โ€œI think that strides are great for working on turnover and form.ย  Also, I like the idea of running fast on tired legs because that’s what you need to do at the end of the race.ย  The change of pace can also sometimes help you recover for the next run.โ€

– Sue Parks
Head Womenโ€™s Cross Country/Track Coach

 

โ€œStrides help build stride efficiency and a safe way to build anaerobic capacity. Run Skeelsย  showed me a great way to end workouts with 30/30โ€™s. Thatโ€™s 30 seconds hard and 30 seconds easy. Start with 4 and gradually increase number each week.โ€ –

– Tom Durbin
Avid Runner, Siena Heights Track/XC Alumni, AAU and Youth Coach

 

Thank you Coaches for sharing your running knowledge.ย Keep tackling your GOALS friends!

 

 

Fitness Challenge

 

Are you up for a fitness CHALLENGE! Complete workout by Sunday May 10th before 8pm to be entered into a fitness raffle! ๐Ÿ˜‰โฃ

After you finish workout, please take selfie or video of you doing the workout to show you completed the workout. Send it to me via email or text.

Raffle Winner will be announced on Monday May 11th!

THE WORKOUT

Enjoy these two 5 minute AMRAPs! You can do this workout anywhere!
โฃ
#๐Ÿ ๐๐จ๐š๐ญ ๐‹๐š๐ฎ๐ง๐œ๐กโฃ
– Lunges Uphillโฃ
– Frog Hops or high Kneesโฃ
– Sprintโฃ
Repeat until 5 minutes is over. โฃ
โฃ
๐˜™๐˜ฆ๐˜ด๐˜ต ๐Ÿน ๐˜ฎ๐˜ช๐˜ฏ๐˜ถ๐˜ต๐˜ฆ๐˜ดโฃ
โฃ
#๐Ÿ ๐“๐ก๐ž ๐‘๐š๐ฆ๐ฉโฃ
– 20 Toe Tapsโฃ
– Run up Rampโฃ
– 10 Jumping Jacksโฃ
– Run down Rampโฃ
Repeat until 5 minutes is over.โฃ
โฃ
๐˜™๐˜ฆ๐˜ด๐˜ต ๐Ÿน ๐˜ฎ๐˜ช๐˜ฏ๐˜ถ๐˜ต๐˜ฆ๐˜ดโฃ
โฃ
Complete 1 round or try to ๐‘๐„๐๐„๐€๐“ 1 more time! Try to make it further in the circuit in round 2! โฃ


โฃ
๐ˆ๐“โ€™๐’ ๐†๐Ž ๐“๐ˆ๐Œ๐„!โฃ
โฃ
For more FUN workouts like this, Shred Shed Online offers 5 at home works per week.

Keep tackling your goals friends! โฃ
โฃ

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Runner Tips

STRIDE ON

Do you want to run faster?

Try this Tip to Improve your Speed

Add Strides 1x per week to your Training Plan

What is a Stride?
A Stride is an acceleration of speed ranging 60 – 80m or a stride lasts about 10 – 15 seconds. You want to accelerate 70 – 90% sprint effort.

Stride Ques
– Lean from the ankles
– Keep your hips forward
– Drive your knees
– Relax your jaw
– Think about having quick feet to improve turnover (ground is lava)
– Pump your arms

Rest anywhere from 30 seconds – 1 minute between strides. You can perform 2 – 6 strides in one session.

You can perform strides after an easy run typically the day before a hard session such as a workout or race.

Runners perform strides on race day before they start the race to practice running fast getting their bodies ready for go time.

Benefits of Strides
– Improve Cadence
– Stronger Race Finishes
– Improve your sprint mechanics

It is helpful to have someone film your strides so your form can be evaluated. It is fun to see the improvements in your form with the implementation of strides, strength, core and mobility training.

May Core for Runners Online starts the first week of May (next week)!
Learn more here

If you have any questions, feel free to contact me!
Coach Kaylin


kaylinrusseaufitness@gmail.com