Frost Bites: FB Training

2013

2012

Launch

Spring 2012

2011

I. MOVE of the MONTH (MOM)
January 2011 - Inchworm Stretch
February 2011 - Plie Squat with Rotated Bicep Curl
March 2011 - "T" Push Up
April 2011 - Lunge and Reach

II. PLAYLIST
January 2011
February 2011
April 2011

III. WORKOUT SESSION of the MONTH (WSOM)
January 2011
February 2011
March 2011
April 2011
July 2011
15 minute Core Training

IV. P90X Lean Workout Schedule

V. TRAINING TIPS
Stoking your Furnace
Finding Inspiration
Burn More Calories
Coping with a Sports Injury
Functional Movement
Run While You're Sick?
Exercise and the Older Adult
Sports Nutrition on the Road
Stretching the Hips, IT band, Gluteus medius
Overtraining
Packing for your Race
Runner's Knee
21 day challenge
My Knee diagnosis and treatment
Holiday Eating Tips
Smart Snacking

VI. LAUNCH
January 2011
EveryBODY for Everybody
July 2011

V. RUNNING
Spring 2011 Half-Marathon Training Schedule

Rock N' Roll Half Marathon Training

2010

RUNNING

I am doing the Seattle Half- Marathon in November 2010. It will be my first half-marathon ever!!!

Here's what my training will look like.

My Half-Marathon Training Schedule

Week	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
4/5 8/22 8/29	4 mi 4 mi	STEP PUMP	4 mi 4 mi	ATTACK ATTACK	Rest Rest	RPM Yoga	5 mi 5 mi
6 9/5	4 2.5 mi	STEP PUMP	4 mi	ATTACK	Rest	RPM Yoga	6 mi
7 9/12	5.5 mi	STEP PUMP	5 mi	ATTACK	Rest	RPM Yoga	7 mi
8 9/19	3.5 mi	STEP PUMP	5 mi	ATTACK	Rest	RPM Yoga	7 mi
9 9/26	7 mi	STEP PUMP	5 mi	ATTACK	Rest	RPM Yoga	8 mi
10 10/3	5 mi	STEP PUMP	5 mi	ATTACK	Rest	RPM Yoga	7 mi
11 10/10	6 mi	STEP PUMP	5 mi	ATTACK	Rest	RPM Yoga	9 mi
12 10/17	5 mi	STEP PUMP	5 ½	ATTACK	Rest	RPM Yoga	10 mi
13 10/24	5 mi	STEP PUMP	6 mi	ATTACK	Rest	RPM Yoga	11 mi
14/15 10/31 11/7	5 mi 5 mi	STEP PUMP	7 mi 7 mi	ATTACK ATTACK	Rest Rest	RPM Yoga	12 mi 12 mi
16 11/14	3 mi	STEP PUMP	5 mi	Rest	3 mi	RPM Yoga	3.5 mi
17 11/21	3 mi	Rest	3 mi	3 mi	2 mi	RPM Yoga	20 min.

LES MILLS (GROUP FITNESS)

Body Step
BODYSTEP™ is the energizing step workout that makes you feel liberated and alive. Using a height-adjustable step and simple movements on, over and around the step you get huge motivation from sing-a-long music and approachable instructors. Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body. Like all the LES MILLS™ programs, a new BODYSTEP™ class is released every three months with new music and choreography.
Body Attack
BODYATTACK™ is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals - from the weekend athlete to the hard-core competitor! Like all the LES MILLS™ programs, a new BODYATTACK™ class is released every three months with new music and choreography.