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
– Improve Cadence
– Stronger Race Finishes
– 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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“I believe strides are important for many reasons.
1. They help the day before race/workout to get your legs turning over, get the “junk” 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.”
– Sarah Boyle
Runner Mom & Olympic Trials Steeple Chase Qualifier

 

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“I think that strides are great for working on turnover and form.  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.  The change of pace can also sometimes help you recover for the next run.”

– Sue Parks
Head Women’s Cross Country/Track Coach

 

“Strides help build stride efficiency and a safe way to build anaerobic capacity. Run Skeels  showed me a great way to end workouts with 30/30’s. That’s 30 seconds hard and 30 seconds easy. Start with 4 and gradually increase number each week.” –

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

 

Thank you Coaches for sharing your running knowledge. 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! 😉⁣

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!

#𝟏 𝐁𝐨𝐚𝐭 𝐋𝐚𝐮𝐧𝐜𝐡⁣
– Lunges Uphill⁣
– Frog Hops or high Knees⁣
– Sprint⁣
Repeat until 5 minutes is over. ⁣

𝘙𝘦𝘴𝘵 𝟹 𝘮𝘪𝘯𝘶𝘵𝘦𝘴⁣

#𝟐 𝐓𝐡𝐞 𝐑𝐚𝐦𝐩⁣
– 20 Toe Taps⁣
– Run up Ramp⁣
– 10 Jumping Jacks⁣
– Run down Ramp⁣
Repeat until 5 minutes is over.⁣

𝘙𝘦𝘴𝘵 𝟹 𝘮𝘪𝘯𝘶𝘵𝘦𝘴⁣

Complete 1 round or try to 𝐑𝐄𝐏𝐄𝐀𝐓 1 more time! Try to make it further in the circuit in round 2! ⁣



𝐈𝐓’𝐒 𝐆𝐎 𝐓𝐈𝐌𝐄!⁣

For more FUN workouts like this, Shred Shed Online offers 5 at home works per week.

Keep tackling your goals friends! ⁣


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

Kaylin Russeau Fitness Events Update

Hi Friends,

As we navigate during this challenging time, I wanted to share with you some updates for Shred Shed Services.

The Shred Shed Studio and all gyms in Michigan are closed in accordance with Executive Order 2020-9. Order restrictions will remain in place until Monday, March 31st.

Classes that are Postponed (All Group Classes):
Dundee Bootcamp
Core for Runners in Ann Arbor
Shred Shed Classes
Personal Training (In-Person)
Group Run on Monday 7 pm

Workout Options Available:
Personal Training (Face time Only)
Shred Shed Online ($20 a month)
Core for Runners Online ($20 for a month)
Running Coaching Online
Dundee Bootcamp Facebook LIVE 6pm T/TH (Based on Interest)

Online workouts will be posted daily and personal training via face time will be available.

The best way to prevent any illness is to build a healthy immune system which means continually living a healthy lifestyle!

  • Drink half your weight in ounces of water each day. (i.e. 160 pounds = 80 ounces)
  • Eat lots of veggies and fruit (builds a healthy immune system)
  • Workout! 😊
  • Practice Self Care to keep a positive mindset & to help others around you stay positive
  • Wash your Hands for 20 seconds – Sing Happy Birthday Song

So PLEASE don’t put your goals on hold! Alex and I are working hard to help the community stay active while practicing “social distancing – 6 ft distancing” and “flattening the curve.” We are creating videos for online content and creating online platforms to help you reach your goals.

Shred Shed Online
You can access Shred Shed Online for $20 a month for 5 workouts a week. The workouts will not repeat! The purpose is to keep your body guessing and to never adapt but to strengthen and become stronger! After your purchase, you will be given a link with a password to access your workouts.

Venmo – @Kaylin-Russeau

Core for Runners Online
This C4R online program is designed just like the live class. During the month, you will receive 1 workout a week. Each week you receive a workout that is very specific to the runners needs to be stronger, faster and healthier runner!

To learn more about online services, please contact me.

There are two types of people in this world when a challenge is present: those that will completely shut down, and those that will use this opportunity to overcome, grow and prosper.  I know you will all be the second type!

Let’s stay healthy & stay in our workout groove friends!

Thank you,

Kaylin & Alex Russeau

Team Shred Shed

kaylinrusseaufitness@gmail.com

Two Ingredient Banana Cookies

Are you craving something sweet after a hard training day? Feeling strapped for time? Or are you just in the mood to try something simple and new?

Ingredients

Makes about 14 cookies

For the Cookie:

11/2 cup quick oats or Old Fashioned Oats

1 cup mashed banana (about 2 bananas)

Suggestions for add-ins:

1 tsp. of cinnamon, ginger, and/or nutmeg

½ cup dark chocolate chips

⅓ cup dried cranberry, raisin, or cherry

⅓ cup shredded coconut

⅓ cup crushed walnut, almond, or pecan

(We like walnut & chocolate chips)

Directions:

Mix all ingredients together. If you used a lot of add-ins, you may need one more banana to keep it moist.

Place parchment paper down on cookie sheet.

Form the cookies and place them on the sheet. It doesn’t matter how close together they are – they will not expand!

Bake at 350° for 12 to 15 minutes.

Let cool for 5 minutes, and enjoy!

SMOOTHIE ON

HOW IS YOUR SMOOTHIE GAME? The recommended serving for fruit and vegetable is 6-9 servings per day. Do you need more veggies and fruit in your life?

Try adding smoothies to your diet!

A smoothie is a great way to get your veggies in plus they make a great pre-workout, post-workout, breakfast or a snack!

Here are some Tips in how to make a BALANCED SMOOTHIE

You can choose one from each category!

Fruit (1/2 CUP)- Strawberries, Blueberries, Mango, Blackberries

Veggies (1/4 – 1/2 CUP)- Cucumber, Spinach, Carrots, Zucchini, Beets

Protein (1-2 scoops) – A protein Chocolate or Vanilla powder that works for you!

Healthy Fats (1 TBS) – Chia Seed, Flax Seed, Coconut Oil, Peanut Butter, Almond Butter

Liquid (1/2 CUP) – Almond Milk, Cashew Milk, Coconut Milk

Optional

Need Creaminess?

Creaminess – 1/2 of a frozen Banana, 1/2 avocado

For Nature Sweetness & Creaminess – Banana has that delicious creaminess, as well as energy, fiber, and essential nutrients without all of the refined sugar and saturated fat.

Sweetness – Dates, Maple Syrup, Honey

* If there is fruit in your smoothie, you may not need to add any more sweetness.

* Avoid sugary yogurts or syrups (maple & honey is fine).

Fruit to Protein Ratio

Smoothies are both macro balanced and flavor balanced, so you’re getting all the nutrients and deliciousness in one hit.

Lay Low on healthy high-calorie foods – we all love almond/PB butter and chia seeds for protein, healthy fats and some amino acids, but if half smoothie is peanut butter, that is not balanced.

FOOD IS FUEL: Power Ball Recipe

Pre workout Selfie with my Fuel

Here is my FAVORITE snack because it taste like No Bake Cookies. It is a Healthy on the go snack or even a snack before or after exercise to help with recovery! Also an excellent treat when you have any sweet cravings!

Peanut Butter Power Balls
– 1 3/4 cups of Old Fashioned Oats
– 1 cup Peanut Butter or Almond Butter
– 1/4 cup Raw Pumpkin Seeds – 1-2 scoops protein powder (I like @drinkorgain )
– 1 TBS Ground Flax Seed
– 1/4 cup Dark Chocolate Chips
– 3/4 cups Almond or Coconut Milk

Shred Shed Fit Fam

Go Dani Go! Check out Dani’s awesome journey with Team Shred Shed!

“I attended my first workout class with Kaylin in January of 2019. I broke my foot in September of 2018, so I wasn’t able to fully exercise for a few months and it was killing me. I was looking for something to help me get back on track and by chance I came across Kaylin Russeau Fitness on Facebook because a mutual friend liked the page. I saw she was located right in Dundee and her Dundee Bootcamp was just what I was looking for. I was looking for a “fit fam” to keep me motivated and accountable and I found just that! Kaylin is so knowledgeable and so passionate about what she does. She develops fun and challenging workouts for all fitness levels and is one of the most motivating and positive people I know. She’s like a ray of sunshine and you can’t help but feel great when you’re around her. Kaylin genuinely cares for all of her clients and she makes everyone feel so welcomed. Her positivity and hard work have attracted an amazing group of people and we all love working out together. They really are my fit fam! She has developed a positive fitness community that I am so thankful to be apart of. Kaylin has helped build my skills, strength and my confidence and I can never thank her enough for that. If you are looking for a place to exercise where you feel welcomed, empowered and have fun, look no further than Kaylin Russeau Fitness!”

We are so proud of Dani! She continues to get stronger and cheers on everyone around her during workouts! Thank you Dani!

Learn about Team Shred Shed Here!

Body Weight Workout Anywhere

HAPPY NEW YEAR FRIENDS!
 
Here is a quick body weight routine you can do anywhere! All you need is a chair or bench!

 
……….
 
This video goes over the form of each exercise as well as the modifications and progressions of each movement!
 
Complete 3 Rounds performing each exercise :30 seconds! Take 1 minute rest at the end of each round!
 
1. Squat
2. Tricep Dips
3. Push Ups
4. Taps
5. Plank
 
Rest 1 minute.
 
For more information to join the Shred Shed Studio Classes and/or Fitness Challenges, comment below or message me! Share workout to motivate your fitness buddy! 😉
 
LET’S ROCK 2020! 💪🏼🎉👍🏼