Online personal and affordable monthly workout programs
| 1. Daniel Thompson | 19:32 |
| 2. Tim Pierce | 22:15 |
| 3. Nathan Henry | 23:56 |
| 4. Lily Suganuma | 24:07 |
| 5. Autumn Porter | 27:58 |
| 6. Ike Porter | 27:58 |
| 7. Karlee Lambert | 28:15 |
| 8. Madison McAreavy | 30:27 |
| 9. Steve McAreavy | 30:27 |
| 10. Dani Borg | 31:51 |
| 11. Kaitlin Janssen | 37:46 |
| 12. Greg Bryant | 42:43 |
Pumpkin Bootcamp is Monday October 25th at 6:15pm!!!!!
Details:
If you are unable to unattended, I do have this workout available online!
Reach out if you have further questions!
kaylinrusseaufitness@gmail.com
Need a Quick Core Workout?
Follow along with a video below! Enjoy! ๐
For more fun workouts, check out my programs offered through Shred Shed Online and Core for Runners!
Attention Last Minute Holiday Shoppersย ๐
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! ๐ช๐ผ
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! ๐
Highlights from Toy for Tots 2019
Follow Along Video and Zoom Workout for $54 $60
5 workouts a Week $81 $90
3 Workouts a Week $54 $60
12 Classes for $63 $70
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
5 workouts a Week $80 $90ย
3 Workouts a Week $50 $60
12 Classes for $60 $70
4 Sessions – 1 on 1 Personal Training $100 $112
**While Supplies Last
*Gift Cards are Available for all items
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?
โI believe strides are important for many reasons.
1. They help the day before race/workout to get your legs turning over, get the โjunkโ 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
โI 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 Womenโs Cross Country/Track Coach
โStrides help build stride efficiency and a safe way to build anaerobic capacity. Run Skeelsย showed me a great way to end workouts with 30/30โs. Thatโs 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!
Are you up for a fitness CHALLENGE! Complete workout by Sunday May 10th before 8pm to be entered into a fitness raffle! ๐โฃ
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!
Enjoy these two 5 minute AMRAPs! You can do this workout anywhere!
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#๐ ๐๐จ๐๐ญ ๐๐๐ฎ๐ง๐๐กโฃ
– Lunges Uphillโฃ
– Frog Hops or high Kneesโฃ
– Sprintโฃ
Repeat until 5 minutes is over. โฃ
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๐๐ฆ๐ด๐ต ๐น ๐ฎ๐ช๐ฏ๐ถ๐ต๐ฆ๐ดโฃ
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#๐ ๐๐ก๐ ๐๐๐ฆ๐ฉโฃ
– 20 Toe Tapsโฃ
– Run up Rampโฃ
– 10 Jumping Jacksโฃ
– Run down Rampโฃ
Repeat until 5 minutes is over.โฃ
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๐๐ฆ๐ด๐ต ๐น ๐ฎ๐ช๐ฏ๐ถ๐ต๐ฆ๐ดโฃ
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Complete 1 round or try to ๐๐๐๐๐๐ 1 more time! Try to make it further in the circuit in round 2! โฃ
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๐๐โ๐ ๐๐ ๐๐๐๐!โฃ
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For more FUN workouts like this, Shred Shed Online offers 5 at home works per week.
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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
