In this video, FitSpecialist Zac Glowa brings his previous blogs together in one exercise. You can view the previous blog post/videos here: Release stress through Buddha belly/Crocodile breathing, What it feels like to engage your core muscles, What it means to stabilize your shoulder blades, How to get your butt to sore. For real.

Here is the skinny on fat gain; the absolute truth on how fat is gained. A fat cell doesn’t care about carbs, fat, or protein, it cares about volume. A fat cell is stored energy, when we eat too much food then fat is stored. Learning how you store fat can give you an understanding on how to lose fat.

Contact us now for a free assessment www.fitmetabolism.com

It would take too long to list all of the benefits that exercise will give you however; when it comes to the one that we all want are you getting results? Lose fat and get fit with the FitMethod.

In this video I continue discussing the 12 Steps to Functional Lifting

Have you ever wondered why some people just seem to have the extra jump in their step or, how they get through the day with all that energy? The answer, they work at it!

I believe that weight loss has become far too complicated to achieve if you have to do everything at once. We tend to get lost, or have some initial success only to get distracted and have our attention diverted elsewhere.

This blog explores why we get confused when it comes to weight loss and everything that we read, see or hear about when trying to lose weight.

In this video FitConditioning and Movement Specialist Zac Glowa shows you how to incorporate Buddha belly/Crocodile breathing, Core Muscle engagement, and Shoulder Blade stabilization into one complete exercise.

Understanding that they are best used as the exception and not the rule in a training program is imperative to your long-term success. I once consistently trained this way for two weeks (5 x 30 s sprints a day) and increased my VO2max by 8 ml/kg/min in just 6 weeks with only 25 minutes of actual exercise over the two weeks. I emphasize ONCE because I will never do it again. Here is an example of me performing a single sprint on an exercise bike:

Tempo Runs

Subjectively this is a comfortably hard run that equates to a pace approximately 15-20 seconds per km slower than your current 5K race pace.

HOW TO: Tempo runs usually last anywhere from 15 (beginner) to 25 min (more experienced). It is extremely important that you run as close as possible to the prescribed pace for this intensity of training. In other words it is a great tool to take advantage of on a cold winter or rainy day because you can set the speed and time on your treadmill and then tune out. Going too fast here is not as good as running at the right pace.

Hill Runs

Much like vegetables are to a healthy diet, hills are to your performance. On some days a few vegetables taste good, depending on the dip that we use, and the rest we chow down because our mother always told us too. Think of hill runs as your mother’s guidance – you must practice hills to get better at running.

HOW TO: Here are the two most common types of hills used for training and there purpose:

Short and Steep – Comprised of hard efforts on the way up with ample rest on the way down and at the bottom. Utilize short hills for performance in runs that are 5 Km in distance or less.

Prairie Rollers – If you have ever toured Saskatchewan you will know what I mean, for those who have not then picture rolling hills. Prairie rollers are imperative for your half-marathon (or further distance) performance. To perform them choose a speedy pace up the hill using the top of the hill, descent and valley for recovery. Prairie runs can and should be incorporated into a training run where you cover significant mileage. It would not be uncommon for a marathoner to perform this type of run over a 16 km practice run.

Long Slow Distance (aka slow dances)

Although we might not have admitted it, in high school we all preferred the slow songs to the fast ones. When moving fast, few of us knew what we were doing, however with slow dances there was little pressure to look good but we got to get close. Just like a good slow dance, long slow distance runs require a little more motivation to get going but they are always more than worth the effort. During a long distance run don’t be discouraged if at first you have a hard time hitting the goal or keeping the proper pace. Work on getting out, enjoying the run and cranking up the tunes.

HOW TO: For beginners start with a run that pushes your distance limits but is less than the distance you are training for. For example running 3 Km when training for a 5 Km, or running 5-7 Km for a 10 Km.
It is not uncommon for me to hear that this run feels too slow or too easy. Don’t worry, all your other runs should be quite taxing so take this run as a much-needed break, and enjoy what the countryside has to offer.

As acclaimed running coach Jack Daniels states, the benefits of long slow distance runs are more a function of time spent running than intensity… in order to get the benefits that you want at the cellular and heart level.

A proper variety of these techniques will not only lead you to a personal best but also increase the enjoyment that you get from running. Join us at FitMetabolism and get into your best race shape through a custom program that is designed to both your ability and goal.

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Have you ever dropped a running program because it hurt? Were your joints suffering more pain than pleasure? If so, then you might have fallen victim to the common issue of overtraining for your current fitness level. Remember that a good base of functional mobility is paramount to your long term success.

Without a proper and SLOW progression to your running program it is a question of when, not if, you will get hurt. In this video, l suggest starting with a few basic exercises and light runs to build up your consistency.

Have you ever been frustrated because after feeling like you starved yourself and had some, if any, success with losing weight you fell victim to having your body weight spike back up. Was that fat or something else?