Hi Fusers! We would like to take the time to honor and highlight one of our awesome members, Melinda Pilling. Melinda has been working her butt off with us since October 2013. We are so proud of her because she sets such an amazing example of how hard work pays off.

Not only has Melinda been super consistent with her attendance throughout the last couple years, she ALWAYS gives 100% to each and every workout. As fitness coaches, we find watching her workout to be so inspiring. Her double kettlebell cleans and goblet squats are done with perfect form and she always goes for the heavier kettlebells! We often notice others look at what she's lifting, and get inspired to try to take it up a notch in their own workouts.

Melinda blazes through interval training and AMRAPS with sweat pouring down her face, never missing a beat.  One of Melinda's secret weapons is sprinting--she's fast!  I love watching her run when we add sprinting to our workouts, because it's like, "now you see me, now you don't!"

We love that she sets such a great example for her two children by making a healthy lifestyle for herself and her family a priority. This is something we admire about all of our Fuse parents.

We have some amazing members here at Fuse Fitness, so keep an eye out as we continue to share their stories. Everyone has a story that can be inspiring, as well as providing recommendations and insight through their experiences.  That being said, please enjoy Melinda's success story in her own words below.

"As an attorney and the mother of young children, I was not able to fit regular exercise into my schedule for many years. Four years ago, my family and I moved to an apartment near The Fuse. For the first several months after our move, every time I walked past The Fuse, I glanced at the schedule. I recall seeing something called "Monkey Ninja Bootcamp" that was scheduled for 6:00 a.m. and thinking--who are these crazy people?

"One day I mentioned to a friend that I had been wanting to find a way to exercise regularly, but with my work, hour-long commute into the city, and my kids, it seemed impossible. She said, "You live near the Fuse, right? You should try it. The instructors are very supportive. They help you learn how to do the exercises properly so you don't injure yourself and they work you hard--strength and cardio, lots of variety. It is definitely an efficient use of an hour." I went to my first 6:00 a.m. Monkey Ninja Bootcamp class that week. I remember running up a hill with a heavy ball held over my head as the dawn was breaking. I was sore for three days. I loved it.

"Over time, I have become a regular at the 6:00 a.m. Monkey Ninja Bootcamp classes. In addition to the efficient, fun workouts that fit in my schedule, The Fuse has provided me with a sense of community. Kristin and Pascha do a wonderful job of fostering a cooperative, mutually supportive environment at the studio, building community through events like bring-a-friend outdoor bootcamps, kickball games and cocktail hours, and supporting the larger community through group volunteer activities, canned food and winter coat drives and sponsoring a struggling family during the winter holidays.

"The Fuse keeps me feeling physically strong, focused and grounded."

Melinda, we love having you and love the mornings when your two adorable kiddos show up at the window when you're working out to wave hi and make silly faces! You truly are an inspiration to us and everyone else here and we value your hard work ethic and your kindness. Thank you for being part of The Fuse community!

Hey Fusers! As 2016 has come to an end, we want to wish you all a very happy new year, filled with good health, good food and good times!

We are looking forward to an exciting year ahead, and as we have been planning what's in store at Fuse this coming year, we wanted to take a few moments to stop and reflect on where we came from and where we're heading--so here's our story....

Pascha and I met in 2008 while working together at a small personal training studio, where we worked side-by-side, learning about each other personally and professionally, and forming the start of a life-long friendship and soon-to-be partnership.

During these early years, we realized we shared many values that deepened our connection and inspired us to open a business together. The values we share are a dedication to family and friends; having a high-level of integrity, honesty and loyalty; helping others; a passion for health and fitness; working hard; and a mutual respect and admiration for each other.

Three and a half years after meeting, in June of 2011, we opened the doors to Fuse Fitness in Kensington, CA. We spent many months searching for the right space, until we found a place where we knew we wanted to build our community. Many long nights and weekends were dedicated to renovating/cleaning/building this space--we opened 1 month after we signed our contract/lease, while both working full-time during the days and raising families. It was an intense but very exciting month!

What makes us a great team and such great friends is that we have so much in common and really respect each other. However, our business challenges lie in that both our strengths and weaknesses are very similar. It would be great from a business perspective if we excelled in opposite ways, but that's not how it worked out.We both excel at being great teachers/coaches and designing fitness/lifestyle programs, and both have very similar training philosophies and styles. Our biggest struggle/weakness is in business operations, specifically marketing and business organization. We are also challenged when it comes to building and putting things together, esp. anything from IKEA--while this has created some frustrating moments, it has created many more hilarious moments where we've found ourselves laughing uncontrollably. At least we know we are pretty much always having a good time!

A couple of months ago, Pascha and I decided it was time to face our challenges head-on and committed to and invested in a 1 year minimum intensive business coaching program. We want to continue to grow, prosper and provide our community with excellent fitness and health programs, and we realized we couldn't reach our goals if we didn't tackle our challenges. We took a good, hard look at our business and accomplishments thus far, and were honest with each other--we needed to make a big change if we wanted to continue to grow. We are proud of ourselves for recognizing this and making the big decision to invest both financially and time-wise to the business coaching program.

Our goal is to continue to grow our business and provide a space where we can have the room to have a couple of class options at one time, as well as more room for private and semi-private training for the entire Kensington community. We would love to be able to expand into the space next door sometime this year. Our desire is to continue to help the people in our community reach their health and fitness goals--this includes those who need to lose weight; those who are wanting to increase their strength; those who have fallen off the wagon due to family and career commitments but want to feel healthy, young and fit again; those who are injured and/or in pain; pre and post-natal women; athletes; and senior citizens.

That being said, we are very proud of ourselves. Through much trial, error and tribulation, we have created a space that truly is a close-knit community. There is no greater feeling in the world to us than being able to help people take control of their health, improve their quality of life, and be a supportive part of their fitness journey. The fitness community here at Fuse is one of the biggest accomplishments in our lives so far--we love all of our clients so much and are so grateful for each and every one of you!

Cheers to a great 2017!!

Yours in health,

Kristin and Pascha at Fuse Fitness

Hey Fusers, Happy New Year! We finished off the year strong with a tough, New Year's themed outdoor bootcamp. It was awesome to end the year on a good note with some pretty great people--thanks to everyone who came out!

Many of us have had our fair share of indulgent food, drinks and treats over the last month or two--hopefully you downloaded our Holiday Survival Guide, which provided healthy tips and ideas on how to balance out all the splurging. We're big proponents of taking the time to enjoy special moments with family and friends, and the holidays are a wonderful time to do just that. We hope you all had a wonderful, magical holiday season!

Now it's time to get back on track! This month we're focusing on resetting our metabolisms and burning off those extra holiday indulgences! The best way to do that is with high-intensity interval training, otherwise known as H.I.I.T. This type of training involves repeated timed intervals of high intensity effort followed by timed recovery times. It’s done at 85–100 percent of one’s maximum heart rate rather than at 50–70 percent which is typically done in moderate endurance activity.

Due to the timed rest periods (note: they're not very long), this type of workout gives you a run for your money. There's usually just enough time to catch a couple of breaths, then the timer rings, and you're right back at going full speed. In just 20 minutes, you will likely do much more than most people will do in an hour wandering around the gym from set to set. It's a super effective, time-efficient way to work out. Let's just say H.I.I.T. gets the job done.

While that might be just enough info to get you feeling pumped about H.I.I.T. month, there is an even greater reason why it's so awesome. Interval training produces a great afterburn effect, meaning that after your workout is done, your body's metabolism is still amped up and burning calories. The scientific name for this is exercise post oxygen consumption, otherwise known as EPOC, meaning the amount of oxygen required to restore your body back to homeostasis after exercise (American Council of Exercise). Basically, exercise that consumes more oxygen burns more calories. And if you've ever done a H.I.I.T. workout before, you know a lot of oxygen is being consumed.

Interval training is also great for your heart--it improves both your heart's strength and performance by increasing aerobic performance and improving cardiorespiratory function.  When you workout at this intensity, your heart and lungs are supplying oxygen to your body. As your heart becomes stronger, it does this more efficiently, maximizing the body's oxygen intake levels--and like I mentioned before, greater consumption of oxygen leads to greater calorie burn. Win!

These results sure sound great, don't they, maybe even too good to be true? Well, the benefits are real, as the results have been scientifically studied and proven. So what's the catch? While H.I.I.T. doesn't need to take a lot of time, it is challenging. During your high intensity work intervals, you need to be going all out, 85-100% of your max. heart rate. If you are able to chat with the person next to you about weekend plans or what the kids have going on, you are not working hard enough. Let me repeat--you must bust your ass.

Nothing that gets results is easy, so this month, commit to working really hard during the interval training sets. As always, you will be properly warmed-up in all workouts at Fuse Fitness. You will still be doing strength training. You will still get your core work in. And YOU WILL give it your all during the interval training sets in each workout.

Cheers to a fat-burning start to the year!

Yours in health,

Kristin at Fuse Fitness

Over the next few weeks we are celebrating our amazing clients here at Fuse Fitness. Everyday we come in to work we can’t believe that we get to work with such amazing people that inspire us by showing up day in and day out.

Today I have to tell you about Lia Swindle.

We are so proud of Lia! She has made amazing progress this year towards her goal of feeling stronger and empowered. It hasn’t been an easy path for Lia, as it isn't for anyone to reach his/her goals. But Lia has consistently shown up and worked hard at getting stronger one day at a time. Her results have been amazing.

Lia joined Fuse Fitness two years ago, and she has been a pleasure to have in class and witness her growth over these past few years. While having an ongoing pelvis injury, she is careful to modify certain movements to avoid further injury, but is still a beast when it comes to lifting weights. Watching her goblet squat a 35lb kettlbell, push press two 35lb weights overhead and then deadlift a 70lb kettlbell is so inspiring.

Lia now looks forward to coming to class with a drive to work on getting stronger and feels good about lifting her bags full of groceries within one trip, as she says "I got this"! Lia is also proud of setting a positive example for her cute, yet "rock star" daughter Hannah. Lia loves that Hannah sees her working out and representing what a strong female is capable of. Overall, Lia feels so much better about herself physically and mentally.

Fuse Fitness is a boutique fitness studio, in which we work hard to provide the safest and most effective way to achieve an active and healthy lifestyle, build strength and lean muscle. Our fitness program is also known for injury prevention and helping our clients keep up with their kids, in a supportive, noncompetitive and community oriented environment.  As you can see from Lia's success story, we are so proud to know that we have amazing clients who have achieved their goals and understand that health and fitness is a lifestyle and not a trend or something you only participate in during the new year.

Sign up HERE to schedule your free consult today and be our next success story!!

Keep up the amazing work Lia. We are all inspired by you and so proud of you. Bring on 2017!

Yours In Health,

Pascha at Fuse Fitness

  Hi Fusers!

Happy holidays!! Thank you all so much for being such a supportive fitness community and inspiring us to always challenge ourselves and strive to serve you better! We truly appreciate how giving you all are, and thank you for committing to help others in our community by participating in our food drive, adopt-a-family program, coat drive and winter wonderland donations every year. We love you and thank you for being so generous.

It has been awesome seeing many of you balance out the start to your holiday indulging during Thanksgiving and still attend classes--way to go!! Now that Thanksgiving is over, we will now be entering into the next phase of holidays with Christmas, Hanukah and the New Year, which means lots of parties and probably some traveling as well. It can be very challenging to balance out holiday indulging, so we decided it would be beneficial to share a few tips on how to survive the holidays this month without getting too far off track.

I believe the most important rule is to never go to a party hungry. We have all done this before, and most likely it didn't end well, right? We begin by eating every hors d'oeuvre  that is passed around, then gorging ourselves with our meal, then dessert and 2, 3, 4 glasses of wine--whew, that's a lot of extra calories consumed! I can feel my belly swelling from writing this. Then we feel bad about ourselves and wonder how much damage was done...an endless cycle. The average American gains 5+ pounds during the holidays--let's not let that happen to us! So, it's best to plan ahead and eat a light and healthy meal or snack prior to attending the party, so you can make healthier choices at the party, and choose just a few indulges that are worth it, but not go crazy.

Another important rule is to continue to prioritize your workouts--if you have to miss one, then find another time to exercise. Even if you are traveling or with family members during the holidays, you can invite them to go for a hike, a bike ride or a brisk walk to burn off those extra calories. Stay consistent with your workouts and you'll feel much better about the extra holiday indulgences.

Saving the best for last!  Let's discuss the calorie goblin--whether you call it hooch, sauce, vino, juice, moonshine, cocktails, booze, whatever...this is the hardest part for many of us. The rule of thumb is for every cocktail or glass of wine you have, be sure to follow up with one glass of water. This will help keep you hydrated and will fill your belly up. When you are hydrated, this keeps you from drinking excessively as well as overeating. So be sure to drink at least 8 cups of water per day (plus an extra cup per drink consumed) to help detox your system and stay hydrated.

While I understand I'm not telling you anything you don't know, it's always good to have a good friend looking out for you and remind you of these things. Because once you step into your next party, all of your hard work may go out of the window. So I hope these tips will be a helpful reminder that of course you should indulge, but do so in moderation. With that said.. I will see many of you on December 5th at the Hotsy Totsy for the Fuse Fitness' Annual Christmas Party! I hope we will all survive!

Yours In Health,

Pascha Brown

Hi Fusers! This November, we will be focusing on flexibility at Fuse Fitness. While seemingly not everyone's favorite part of their workout, it's mighty important and many of you could really benefit from ramping it up in this department. Too many of you are frequently complaining about how tight you are and how it hurts to get up from bed in the morning.

This, my friends, is not acceptable. Get to class a little early so you don't skip out on the foam rolling. Definitely at least get to class on time so you don't miss the dynamic movements and mobility work in the warmup. And if you have to leave early, then stop a few minutes before you have to go and do your stretches!! And while you're at it, commit to going once a week to Kelly's amazing Gentle Yoga class on Monday evenings at 7:20pm, I promise, this is an absolutely wonderful way to end your day! Here's a bit more about the what and why of flexibility....

What is flexibility? In simple terms, it means the ability to bend without breaking. However, in regards to fitness and exercise, the definition isn’t quite so simple. Most of us can bend without breaking, however this does not necessarily qualify as being flexible.

According to the Dictionary of Sport and Exercise Science and Medicine, flexibility in regards to fitness is the range of movement/motion around a joint. This range of motion is dependent upon a number of factors, including the size and shape of the bones, the ability of tendons to stretch, the condition of the ligaments, normal joint mechanics, soft tissue mobility and extensibility of the muscles.

Let me break this down so it’s easier to understand. Range of motion (ROM) is simply the distance and direction your joints can move. The more flexible you are, the better ROM you have, and thus the greater mobility you have. Good mobility is the body’s ability to move with little to no restrictions.

Why is this a good thing? Because moving without restriction means moving without pain. And for those of us who have suffered through pain caused by tightness, poor mobility and/or decreased ROM, we now know the extreme value in working on our flexibility. Because pain is just not fun.

We’ve all noticed the ease and freedom that babies and children move with. Their little bodies are so pliable, bendy and free from restriction. How many times have we watched our kids move, and wished for the same ability to move freely? To get up and down without any strain, pain or tightness? We all have, and the older we get, the more we wish for this.

That is because naturally, we lose flexibility as we age. Coupled with the fact that flexibility training is the most overlooked aspect of most people’s fitness routines, we're looking at some pretty tight, often painful, bodies. I get it--when you’ve only got 30 to 45 minutes to work out, who wants spend any of that precious time sitting around stretching? Afterall, isn’t the reason why we’re at the gym to combat sitting around too much? Everyone’s just trying to get the most bang for their buck with the limited time they have to exercise.

However, these things combine to create the perfect storm. Not implementing a plan to work on the decreased flexibility that naturally occurs from aging will quickly lead to pain, strains and restricted movement. Thus, it must not be skipped. So many injuries can be prevented with proper mobility and flexibility training. Some of the other benefits of flexibility training are improved posture, reduced lower back pain and increased blood flow to the soft tissues.

Our fitness programs always include plenty of mobility and flexibility training. We have all clients foam roll prior to beginning their workout, then we take everyone through a proper warm-up of all the joints. The beginning portion of all workouts is a combination of dynamic moments and mobility exercises designed to properly loosen up the body for the programmed workout. And we finish up the workout by taking the time to stretch out everything that was used. We also encourage our clients to take our awesome weekly Gentle Yoga class with Kelly, on Monday evenings at 7:20m.

So fellow Fusers, let's work together toward increasing our flexibility! Less strains and pulled muscles, more fluid movement that feels good. Sound good?

As always, follow us on Facebook and Instagram.

Yours in health,

Kristin

Hi Fusers! We are springing into summer! This means vacations, summer camps for kids, hopefully sunny days and more outdoor activities. It's easy to slack off  with your fitness program during the summer months, so we decided to switch things up this month, to focus on total body workouts using the TRX. So we hope you will appreciate the fact that we like to keep things interesting and push you outside of your comfort zone. You may even decide at the end of the month, to purchase a TRX for yourselves and take it with you on your vacations this summer :)

Many of you have taken a TRX class with myself, Kristin or Beverly. You may have also performed a few TRX exercises in our other classes, so you have a general understanding, but I'll explain further.

The TRX, is a nylon suspension training device, that leverages gravity and your body weight to perform a variety of total body exercises. There is an anchor that is either mounted to the ceiling or wall that holds the suspension trainer. You can adjust the resistance by moving your body toward the anchor for more body weight resistance or away from the anchor to ease the resistance. The straps can be adjusted to perform standing, seated, prone(lying face down) or supine movements(lying face up). Some basic examples are squats, planks, bridges and rows. But of course as you build your strength and stamina there are plenty of advanced movements that can be done. In my TRX Power class on Saturdays we even add dumbbells, kettlebells, resistance bands, dynamax balls as well as other equipment. Here is a video of one of our members doing a vinyasa flow series on the TRX as a 4 minute AMRAP.

https://www.instagram.com/p/BGFb48zLA-L/?taken-by=thefusefitness

The reason the TRX is so awesome, is because you can perform strength exercises, conditioning, balance, mobility and flexibility training and every exercise strengthens and trains your core. The TRX can also be programmed into an interval, an AMRAP(As Many Rounds As Possible), a ladder, pyramid, or RFT(Rounds For Time) just like any other fitness program. The TRX works every muscle in your body, including your forearms when performing a row, biceps curl, or a fly, and the muscles in your ankles and feet while performing lunges. The TRX is an all around great functional fitness training device.

Lastly, You can travel with it! It's easy to pack and set up on the beach, at a park and in a hotel room, it's easy to attach to the door. So it's effective and convenient. I hope I have listed enough positives for you to give it a try.  I challenge you to have an open mind and get ready for TRX! See you in class!

With Love,

Pascha Brown

 Hey Fusers! Throughout March, we have been focusing on power in our workouts. Check out this quick video from our excursion to Sky High, where we generated lots of power jumping on indoor trampolines. I hope you all have been enjoying the plyometric movements we have worked on this month--wall balls, ball slams, heavy rope etc. and are feeling stronger and more powerful :) Personally, I have been pretty sore this month from all of the jump squats and have thoroughly enjoyed all of the wall balls! But I can’t seem to shake those horrible thrusters :/

This month, we will be shifting from power onto agility! I’m so excited because we get to work on moving quickly, while pivoting and being light on your feet. This takes a lot of coordination and focus. We bought an extra agility ladder to take you all through some fun drills, so get ready!

https://www.instagram.com/p/BDoNQp_LA1t/?taken-by=thefusefitness

Agility is an important modality of fitness, as it requires a person to be able to move quickly, and change directions with control and without reducing speed. There is also an element of dynamic balance, which is the ability to maintain your balance while remaining coordinated, utilizing your body’s sensory organs to achieve this. For example, if Jack is performing drills on the agility ladder, he has to be able to change foot positions quickly while stepping, jumping, running or hopping in a specific spot. The object is to refrain from stepping on the ladder rung and maintain balance, thus efficiency is key.

In addition to agility being good for speed, balance and coordination, performing agility drills correctly can also reduce injuries. Because you are training your body to control eccentric forces (movements that provide a braking mechanism for muscle and tendon groups, that are experiencing concentric movement, to protect joints from damage as the contraction is released- Wikipedia) in all directions, you develop better movement patterns and performance with a faster and more efficient response.

For example, if Jane is playing tennis and her opponent hits a poor return, Jane has to anticipate the opponent’s stroke. She has to  respond quickly and put herself in an optimal position to retrieve the shot in enough time to execute the play. This takes proper speed and balance and the ability to stop herself quickly and start again quickly with efficient hand/eye coordination.  These movements also require Jane to pivot and cut with control in different movement patterns. If not done correctly, Jane can easily injure herself, whether it be her ankle, knee, wrists, rotator cuff, calves, etc. Matches are often won by players who move better and whose game is more stable even while fatigued.

Most sports, including soccer, tennis, baseball, football, track and field just to name of few, do a great deal of agility training. At Fuse, we think of our members as athletes as well and recognize that agility is important to work on regardless of being a competitive athlete. So, we hope you are looking forward to some cone drills, agility ladder drills, single-leg drills, high knee drills and more this month. Be nimble and be quick. Be like Jack and Jane :)

With love,

Pascha

Hi Fusers! Last month we focused on speed, and you all did a great job! Lots of shuttle sprints, staggered sprints, fast feet, agility ladder work and a couple of track workouts thrown in for good measure--whew, you guys are getting fast!! Congrats, and keep up the great work!

This month we will be shifting our focus to power. The definition of power, simply put, is power=force and velocity. What this translates to is that power is the maximal amount of force in the shortest amount of time. Think explosive movements, such as wall ball, box jumps, and tuck jumps. Here's a quick power video we made.

In most sports, power is extremely important. Think of a sprinter jumping off his/her block as soon as the gun shoots to go. Without power (aka extreme force in a very short time frame), it would be impossible to get moving fast and get a good start on the race. Another example is a baseball/softball player swinging his/her bat. The pitch is coming hard and fast, and the player needs to react extremely quickly and generate a lot of power in order to make contact with the ball to get a solid hit. Without explosive power, the player would never come close to hitting the ball.

How does this relate to us, you might be wondering. Some of us may still be competing or playing sports, but many of us just have enough time to workout a few times a week. The main benefit of power training for the general population is that it teaches our nervous systems to recruit muscles quickly--think reaction speed. In the real world, reaction time and strength can be what makes or breaks you. Think about it this way, imagine you were standing, and someone comes running by and knocks into you. Your ability to generate strength quickly could be the difference between getting bumped or getting knocked down and out.

If power movements are a part of your fitness program, as they should (however, power should only be trained as the client has progressed to do this safely; there needs to be a baseline of sufficient strength and balance before progressing to power moves), you are training your nervous system to be able to react quickly. Thus if you were to lose your balance for any reason, your body has a much greater chance of being able to recruit the correct muscles quickly, leading to regaining balance quickly and reducing your chance of injury.

Some fun ways to train power involve jumping, which we're going to celebrate with a Fuse field trip this month! If you haven't already signed up, we're heading to Sky High (an indoor trampoline place) Saturday, March 19 from 1:30-2:30pm--kiddos are welcome too!

Hope to see you at Sky High for a fun afternoon of jumping!

Yours in Health,

Kristin at Fuse Fitness

Good Morning Fusers and Happy Presidents Week! Last month we focused on interval training and you all did an amazing job! By the end of the month I’m sure you have noticed improvements in your strength and cardiovascular endurance.  We loved watching the progress all of you have made, so Bravo to putting in the work.

This month we have been putting you through the ringer with speed drills and sprints during classes. You have been sprinting the hill, doing staggered sprints, high skips, backwards run, lateral side shuffles, shuttle sprints, traveling high knees, fast feet, jump rope, ladder drills, boxing drills for speed and various conditioning intervals. Whoo! sounds exhausting just writing it all out.

So, why do we feel “the need for speed”?  Working on speed drills are beneficial for everyone not just runners and athletes. Depending on what your goal is speed training is great for metabolic training and increasing your ability to run or move faster and more efficiently.

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Metabolic training as you learned from our last blog is a fantastic calorie burner, creating a shock to our bodies making us more fit and strong because of the lack of oxygen and rest periods. For example, when doing stagger sprints, you have to be able to run quickly, but stop with ease to touch the line, pivot and then sprint again to the next line and back. At that moment your heart rate has increased without a rest period before sprinting to the next line, while still trying to keep up your speed and efficiency.

Moving or running quickly with efficiency is very challenging. You have to pay close attention to how your arms, legs and feet are moving, how you are breathing- and how your body’s imbalances.  There is just so much to think about. But in order to create a powerful and efficient stride that builds strength and endurance, you have to focus on these things.

Sometimes I get so tired that I feel my arms and legs flailing about like a fish out of water. In a recent running workshop I attended, we worked with an awesome speed and testing coach Nick Winkelman.  He explained to us that you should be able to run faster with less energy and feel light when you run. The trick is to zip up your core and stand in an upright position, and pretend your are sliding the heels of your feet against a wall behind you, while striking the balls of your feet downward and driving your knees forward. That’s a lot to take in and coordinate. He also said “running should look like you are taking off like a jet plane running through hot coals from a cheetah”. Get the picture?

https://instagram.com/p/BB6i-MprA5M/

So for this month, I challenge you to set a specific goal for yourself, are you working on metabolic training, efficiency or both? Decide now and work on it during class or in your training sessions.  And if you are traveling, you have no excuses because I have put together a quick speed workout for you below. Don’t forget to join us for our next outdoor track workout on Saturday, February 27th at 10:45am. I expect to see many of you getting chased through hot coals by cheetahs!

Speed workout-Interval 40/10 seconds - 4 rounds

1. Fast feet
2. Traveling high skips
3. Shuttle sprints
4. Speed skaters

Best of luck!

Yours in Health,

Pascha at The Fuse Fitness