Hill Repeats

They may not be every runner's favorite thing to go, but hill running has plenty of benefits for runners. And hill repeats are an excellent way for runners to build strength, improve their speed, and build their mental strength and confidence in hill running. Although hills come in all different lengths and degrees of incline, the basic concept of a hill repeat is usually the same. You run up the hill fast and then recover by jogging or walking down.

Here's how to run hill repeats:

1. Don't start hill training until you have about six to eight weeks of base-building running.​
2. Look for a hill that's between one and 100 to 200 meters long. You want the incline to be enough to test you, but not so tough that you won't be able to maintain your​
3. Before you get started, make sure you warm up. Try to plan it so that you get about 10-15 minutes of slow jogging in before you reach the bottom of the hill.​
4. Don't stare at your feet. But you also don't want to look way up to the top of the hill, especially if it's a really long or steep hill. Focus on the ground about 10 to 20 feet ahead of you. This will help you stay mentally focused on the hill.​
5. Start running up the hill at your 5K effort pace. You'll want to try to push yourself hard up the hill, but don't let your form totally fall apart. Try to keep a consistent effort up the hill.​
6. Your arms should be at a 90-degree angle and should be moving forward and back (rotating at the shoulder), not side to side.​

1. Your back should be straight and erect. You can lean in very slightly from the hips, but make sure you're not hunched over.​
2. Concentrate on swinging your arms lower and shorter. By keeping your arm swing lower and quicker, your legs will stay lower to the ground -- resulting in a short, quick stride.

1. When you reach the top of your hill, your breathing should be labored and your legs should feel heavy. Turn around and recover by easy jogging or walking down the hill.
2. Your number of repeats depends on your experience and fitness level. Beginner runners should start with 2-3 repeats, adding one additional repeats each week for the next three to four weeks. Advanced runners can start with six repeats and add another one each week, with a maximum of ten repeats.
3. When doing hill training, don't do hill repeats more than once a week. Try mixing up the hills you try –- some short and steep, and other longer ones with a smaller incline.
4. I use a combination of beachbody programs like P90X3 and Insanity Asylum to help with endurance and agility. These are great tools to have and I've had tremendous success with them. I can help you reach your fitness goals just give me a shout and we'll talk! 

Get Paid To Workout!

Need a little motivation to work out? We bet this will get you pumped.

Beachbody is giving away over $1 million and you can automatically qualify to split a piece of the prize! All you have to do is participate in a Challenge Group on the My Challenge Tracker App and meet the in-app weekly tracking requirements each week during the Beachbody Health Bet Contest, September 5-October 2, 2016.

It’s that simple! If you track your progress during the qualifying weeks, you’ll get an equal share of the over $1 million cash prize.

Here’s exactly what you have to do to qualify:

1. JOIN: Talk to your Team Beachbody Coach to get an invitation to join a Challenge Group. (Here’s how to find your Coach.) You must be an active participant in a Challenge Group on the My Challenge Tracker app by September 5, 2016. Download the My Challenge Tracker App here.

2. TRACK YOUR PROGRESS: Use the app to log at least five Shakeology drinks with photos and three Beachbody workouts during all four qualification weeks.

3. QUALIFY: Log your Shakeology and workouts by 11:59 p.m. on the last day of each contest week:

Week 1: September 5–September 11
Week 2: September 12–September 18
Week 3: September 19–September 25
Week 4: September 26–October 2

4. CASH IN: Meet all the requirements and you’ll automatically win an equal share of the cash pot!

As an extra incentive, Beachbody will add $5 to the initial $1 million prize for every Challenge Pack sold on TeamBeachbody.com between July 27 and August 31, 2016, up to $3 Million total. Click here to view details and official contest rules. There’s never been a better time to get healthy and fit! Message me if you don't have a free Team Beachbody account or click here to sign up it's FREE!

3 Day Yoga Retreat

Want to try yoga but too intimidated by the complicated poses? Or, do you think you’re simply not flexible enough to contort yourself into a pretzel? Then, you’re going to love 3 Week Yoga Retreat, coming in September exclusively to Beachbody On Demand.

3 Week Yoga Retreat is perfect if you’re new to the yoga mat, as this beginner yoga program will guide you through three weeks of basic yoga classes and help you feel less stressed, improve your flexibility, and increase your balance. The program doesn’t require any equipment (though a yoga mat, yoga block, and a strap are all helpful), and we’ve included a modifier for each of the moves to help ease you in.

3 Week Yoga Retreat makes the moves easy to understand  and was designed so you can easily follow along. Beachbody did an extensive search to find four trainers that you’ll not only love, but who are also masters of the practice. This trusted team of four will guide you through each session with cueing so precise you could do the program blindfolded (not that we’d recommend that).

After completing one 30-minute or shorter class a day, you’ll have a deeper understanding of yoga by the end of 21 days. You’ll also have the confidence to hold your own in any yoga class!

Each week builds upon the prior one, and the 21-day program kicks off with Week 1 led by Vytas Baskauskas, a trainer who already has a dedicated following in Los Angeles (and, yes you may have seen him on Survivor!). He’s been studying and practicing yoga for more than 15 years, and approaches the discipline in a functional and technical way that will help you understand not just the poses, but also why they’re important. During that first week Vytas will teach you yoga fundamentals so you can build a solid foundation for the weeks to come.

Here are some moves you’ll see in Week 1: Foundation with Vytas

Warrior II

Triangle

In Week 2 of the 3 Week Yoga Retreat, Elise picks up where Vytas leaves off, helping you expand on the poses and postures you learned in Week 1. A former dancer turned certified yoga instructor with a background in Vinyasa and Hatha yoga, she’s trained A-list celebrities and motivated countless clients to improve their lives with the practice. Elise says that with this program she “got to draw on my primary passion as a teacher, which is to awaken people to realize their full potential… both on and off the mat.”

Here are some moves you’ll see in Week 2: Expansion with Elise

Downward Dog

Upward Dog

For the final week of the 3 Week Yoga Retreat, you’ll progress with Ted McDonald. He’ll kick your practice up a notch, and you’ll begin to see improvements in both your skills and understanding of yoga. This former Elite Adventure Racer and lifelong athlete is educated in both Iyengar and Ashtanga yoga, and uses his classes to help his students improve their flexibility, strength, and focus. He’s been one of Tony Horton’s yoga teachers for years, is one of the designated yoga teachers for the Tour De France, and knows how to guide you through a practice that may also help you see greater results in higher-intensity programs.

Here are some moves you’ll see in Week 3: Progression with Ted

Twisted Triangle

Tree Pose

During the weeks you’re led by Vytas, Elise and Ted, but on the weekends, you’re in the hands of Faith Hunter. On Saturdays, it’s your time to relax and unwind, and on Sunday squeeze in a little yoga by choosing from a variety of 10-mintute yoga sessions. This Washington D.C./NYC-based instructor began studying yoga in the early 1990s and has taught at many high-profile events around the globe. She has studied Hatha, Vinyasa, Ashtanga, and Kundalini Yoga, and blends classic yogic principles, meditation, and real-world personal experiences into a passionate and free-spirited teaching style.

Here are some moves you’ll see in Weekends with Faith

Half Lord of the Fishes Pose

Easy Pose

The Classes in 3 Week Yoga Retreat

Mondays are Core. The foundation of yoga starts in your core. This class focuses on exercises that engage, activate, and build awareness of these very important muscles.

Tuesdays are Stretch. This class is aimed at helping you stretch, extend, and lengthen all the muscles in your body with a variety of poses.

Wednesdays are Balance. Challenge yourself with a series of different postures that engage the core and help you develop better balance inside and out.

Thursdays are Flow. In this class you’ll put together everything you’ve learned so far and connect it with your breathing in a nonstop “flowing” format. This is Vinyasa Flow, Beachbody-style.

Fridays are Flow to Go, a shorter, more advanced version of Thursday’s class that features a little less cueing.

Saturdays are Relax. Faith helps you unwind from your week with this relaxing class.

Sundays are Take 10. These are short, 10-minute classes that will help you wake up, wind down, or work those abs. Pick one or do all three.

Ready to get started? The 3 Week Yoga Retreat is launching soon on Beachbody On Demand with 21 classes, a Quick Start Guide, Beginner’s Basic Video, a Pose Tracker, and a Class Calendar. It’s also free for Beachbody On Demand members!Sign up for Beachbody On Demand today.

Coming Soon: Core De Force

What could you accomplish in just 30 days? How about getting into knockout shape — with a workout designed to help you drop serious weight, carve your entire core, and leave you feeling empowered!

CORE DE FORCE is the first program from our newest Super Trainers Joel Freeman and Jericho McMatthews. From strength training to dance to yoga, they’ve helped thousands get fit with all kinds of workouts. And they’ll be the first to tell you… if you want to transform your entire body and shed the belly fat, nothing beats CORE DE FORCE‘s mixed martial arts-style training.

Here’s how it works: each workout is broken into 3-minute “rounds” — just like a real boxing match. In those 3 minutes you’ll alternate between addictive Boxing, Kickboxing, and Muay Thai-inspired combinations, bodyweight training, and cardio spikes that kick your fat burn into overdrive. But all that punching and kicking doesn’t just burn calories. Each move, whether it’s a jab or a knee, is rotational, giving you a 360-degree core workout that will tighten up your entire midsection. All you have to do is hit it hard 3 minutes at a time and before you know it — you’re done!

This program is for anyone who wants to lose the belly — whether you’re a beginner or you’re more advanced. There’s even a modifier in every workout and move breakdowns to help you master your hooks and kicks from the get-go.

CORE DE FORCE includes 4 MMA-style workouts, 2 bodyweight workouts, 2 core workouts, 1 active recovery workout, 1 quick before-bed stretch routine, a quick-start guide, a 30-day calendar, and an eating plan for $59.85.

Throwing punches and kicks is something everyone can do to get into shape — not to mention it’s a blast! So sign up here to learn more and get the chance to win a free CORE DE FORCE kit!

Body Beast Recovery

Back in February I had started The Body Beast Program so I would be ready to crush the Beachbody Classic in Nashville. I suffered a major heart attack and had to wait 8 weeks before I could even think about lifting again. I posted my story on facebook and the Beast himself Sagi read it and replied to me which really touched my heart. Most people would not even bother but this man took the time to personally respond to me and that really motivated me. I am sharing the post as the classic is this Friday and my goal is to motivate others who may have suffered the same fate as me and let them know there is life after a major illness!

Official Sagi Kalev

July 21 at 11:06am · 

THE STORY OF a HERO Steve Miller that could happened to each and one of us without any warning.
When LIFE HITS you HARD... What you do? YOU HIT HARDER.

I love the " Family " atmosphere and want to share my personal story. Last year I committed to Sagi Kalev on joining the Beachbody Classic. I was doing Hammer and Chisel along with Body Beast and was seeing great results. On February 15 I was in the gym working on my next to last day of Hammer and Chisel and was suffering from what I thought at the time was the flu sore throat and short of breath. I decided half way thru that something wasn't right and decided to go to the ER. Well I was in for the biggest fight of my life as I was suffering a major heart attack. I crashed on the table was brought back and sent by ambulance to a heart specialty hospital and was given the bad news. 2 100% blockage 2 90% and 2 others at 30 and 60%. While I was being prepped and saying a prayer with my family I crashed again and was brought back and operated on immediately. Had what they call CABGX4 quadruple by- pass. I woke up 2 days later and and didn't even recognize myself. The recovery struggle was on and at that point all I could see was that damn Sagi Kalev saying when you see a door and you feel your fears do n't try and open it. Kick it face it deal with it and overcome it! I was sent home on the 26th of February and had to wait 9 weeks before I could touch a weight. I worked harder than I ever have in my life and I'm proud to say I will be at the classic not 100% of where I was before but fulfilling my promise to you and thank you for the guidance and motivation because if I was not in the physical condition that I was in beforehand I would not have survived. Thanks for reading see you all at the classic!

Proud of you my friend and glad that my DAMN words were a part of your healing and overcoming all Adds.
Your friend... The Beast.
SK

As you can see I have recovered and the results speak for themselves! I will be starting the next round of the Beast in September. If your interested message me and I'll coach you through the program start to finish! 

Getting Results With Country Heat

When most people think about country line dancing, the first things that come to mind usually aren’t hard abs, toned legs, and firm backsides (unless, of course, your thoughts are dressed in painted-on jeans). “What most people think about is having fun, being social, listening to great music, and maybe getting a little sweaty as they dance with friends,” says celebrity trainer Autumn Calabrese, creator of the new country-dance inspired workout program Country Heat. “But that’s exactly what makes Country Heat so powerful—you’re going to have so much fun doing it, you won’t even realize that you’re burning tons of calories and working your entire body.”

Perhaps more than any other program she has created, Country Heat is close to Calabrese’s heart. A lifelong student of dance (it was even her major in college), and a devoted fan of country music, Calabrese wanted to combine those passions with her deep knowledge of fitness to create a program that helps people transform their bodies without feeling like they are “working out.”

“You’re going to get your heart rate up, but that’s not what you’re going to be focusing on,” says Calabrese. “You’re going to be focusing on what a good time you’re having, and that’s why this program will succeed where others have failed you—you’re going to want to keep coming back for more.”

Each 30-minute workout is packed with high-energy, low impact moves that Calabrese designed to be simple to follow. “It doesn’t matter if you’ve never danced a day in your life—you’re going to be able to follow along as we move to some of today’s hottest country hits,” says Calabrese. And you don’t have to buy any equipment to get started. All you need is a comfortable pair of athletic shoes and a willingness to commit to the 30-day program.

Calabrese might have designed the program to be simple to follow and easy to start, but don’t think for a moment that it’s just for beginners. “It is total body cardio, and it is for everyone regardless of fitness level,” says Calabrese. “It might look like you’re just working your lower half, but you’ll quickly realize that to perform the moves, you have to engage your core, move your arms, and rotate your torso. In short, I’m going to make you work.”

You’ll also be moving for the entire 30 minutes, virtually guaranteeing that you’ll be sweating and breathing heavily by the time you’re done. “But you won’t feel like you’re going to keel over,” says Calabrese. “You’re going to feel energized—and excited for your next workout.”

Ready to get started? Click here to order your copy of Country Heat today! And then follow the tips below to maximize your results from every workout.

Push Yourself with Every Move
As with any workout plan, you should always perform the most difficult exercise variations you can do with control and good form. If you can follow Calabrese’s lead in every exercise, you’re doing well. But if you find the primary move too tough, you can always perform the modifier demonstrated by another member of the cast. It will be less complicated, but it will target the same muscles. “The key is to challenge yourself,” says Calabrese. “If you push yourself, and have fun while you’re doing it, you will see results.”

Follow the Eating Plan
“I’ve said it before, and I’ll say it again—you can’t out-exercise a bad diet,” says Calabrese. “If you want to see results, you have to align your eating habits with your workouts and your goals.” To make that as easy as possible, Calabrese created an eating plan based on the same portion control system she has used in other blockbuster fitness programs, including 21-Day Fix and The Master’s Hammer and Chisel. But for Country Heat, she spiced it up with country-inspired recipes that make losing weight more delicious than ever.

Be Consistent
“The moves are designed so that anyone can do them,” says Calabrese. “But there’s a progression to them—they become more complex as you work your way through the program.” The more consistent you are with your workouts, the faster you’ll master the moves. “That consistency is also the key to reaching your fitness goals,” she adds. “If you want to see results, you can’t skip workouts—you have to be committed and consistent.”

Watch the Breakdowns
Each workout in the paid program comes with a 15-minute primer to help you learn the moves. “Yes, it’s an extra 15 minutes, but each workout is only a half hour, so we’re still only talking about a total of 45 minutes, which is shorter than a typical gym workout,” says Calabrese. “And those 15-minutes will be well spent—the more proficient you are with the moves before you begin the workout, the more you’ll get from it.”

10 Reasons Women Should Lift!

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.

For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.

When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?

If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformations of the women who’ve completed P90X. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

For Information on these or any Beachbody Fitness program and FREE COACHING message me today or connect with me on facebook www.facebook.com/coachstevemiller