Built By JR

Don’t wait until January 1st to get ahead. These few tips will get the ball rolling for you before everyone else. When most people take the end of the year to relax, you take it as an opportunity to better yourself. Gotta push the limit!

3 exercises to improve as a runner

Exercise 1:
Smith machine reverse lunge w/ knee drive
3 sets of 8-10 reps
I like this exercise for two reasons. Improves your one leg stability and the knee drive mimics your running motion to encourage a higher knee lift.

Exercise 2:
Single leg pogo hops
3 sets of :40 seconds
Reduces contact time. The quicker you get off the ground the faster of a runner you will be.

Exercises 3:
Dumbbell calf holds
4 sets of :45 seconds
As mileage goes up, injury risk may increase.
This exercise builds your tendons up to carry the impact of your weekly mileage.

I thought I needed to lose 15 pounds when I started. I ended up needing to lose more than 40 to achieve the look I was after

Gym builds muscle 💪🏾
Diet burns fat 🥗
Cardio improves cardiovascular health🫀

Sustainability matters more than whatever form of cardio you choose

Dieting break will be your best friend at this stage

Counting calories isn’t forever but it’s a must when you begin