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Kickstart your running journey or elevate your existing skills with our accessible 8-week training program designed for beginner to intermediate runners. This plan focuses on building stamina and speed to help you confidently tackle a 4-mile run. Features: - Flexible Scheduling: Crafted for runners with varying schedules, this program provides adaptable workout sessions that can be integrated into any week, ensuring you can maintain training continuity and progress. - Varied Workouts: Enjoy a mix of treadmill and outdoor workouts, including easy runs, intervals, and long runs. This variety not only boosts your physical capacity but also keeps your training sessions fresh and engaging. - Gradual Progression: Each week is designed to build upon the previous one, slowly increasing your running distance and speed in a manageable way to avoid overtraining and reduce the risk of injury. - Treadmill Training Tips: For those days when outdoor running isn’t an option, our treadmill workouts make efficient use of features like incline and variable speed settings to mimic outdoor conditions. Benefits: - Achieve a Solid Running Base: Perfect for those looking to establish or enhance foundational running skills. - Boost Cardiovascular Fitness: Improve your heart health and endurance through targeted, heart rate-based training. - Prepare for Race Day: Whether you're eyeing a local 4-mile race or looking to build up to longer distances, our program prepares you for the physical and mental challenges of running events. - Enhance Overall Fitness: Beyond running faster and longer, you’ll gain overall fitness benefits, including increased metabolism and better mood regulation. Ideal For: - Beginner runners taking their first steps into structured training. - Intermediate runners aiming to improve their 4-mile race time or general running efficiency. - Individuals are seeking a flexible training plan that adapts to indoor and outdoor environments. Start your path to a successful 4-mile run with our 8-week Training Program, designed to help you run longer, faster, and with more confidence!
Introducing our comprehensive Online Coaching program, designed to help you achieve your health and fitness goals. Our program is designed and led by a highly qualified coach, who holds multiple certifications including M.S. in Exercise Science with a concentration in strength & conditioning, TSAC-F, Exercise is medicine credential, and Certified Strength and Conditioning Specialist. He utilizes research and evidence-based practice to ensure that you receive the best possible guidance and support. Our personalized approach is tailored to your individual needs and goals, with access to our full food library and coaching app, whether you're looking to improve your general fitness, gain muscle and strength, increase flexibility, or rehabilitate from an injury. We offer a wide range of services, including women's fitness for pre-peri- and postnatal women, nutrition and meal plans, bodybuilding, strength sports, teams sports and competition prep, weight loss, endurance training, and more. We prioritize self-efficacy and education in our coaching philosophy. We believe that by educating you on proper form, exercise science, and nutrition, we can empower you to take control of your health and fitness journey for the long term. Our approach ensures that you not only reach your short-term goals but also develop the knowledge and skills needed to maintain your progress for a lifetime. With TEAM BASIX, you will also you'll receive constant guidance, support, and motivation to help you stay on track and achieve your goals. Our remote training program includes weekly updates and 7 days a week communication with your coach, who will be with you every step of the way.
In the ever-evolving world of fitness and health, protein’s role has always been central, particularly in its contribution to muscle recovery and growth. Conventional wisdom has long suggested a moderate intake of protein post-exercise. However, recent research in sports nutrition brings new insights, challenging these longstanding dietary norms and inviting us to reconsider our approach […]
Get ready to wind the gears of knowledge as we delve into another insightful analysis of the scientific evidence behind nutrient timing for hypertrophy and strength. Picture this: after hitting a plateau in training, you’ve reached out to fellow gym-goers who drop hints that missing your post-workout protein shakes might be throwing off your muscle […]
The Science (a review) The General Adaptation Syndrome (GAS), originally proposed by Hans Selye in 1938, has been widely accepted as a theoretical framework for understanding stress and adaptation in the field of sport and exercise science. However, debates among researchers, coaches, and personal trainers have questioned the validity of using GAS as a guide […]
Discover the insightful analysis and practical implications of fasted cardio for fat loss in part two of my ongoing series on fitness and nutrition literature. Summer is approaching, and the desire to achieve a ripped physique for beach season, like the temperature, is rising. Among the various fitness strategies, fasted cardio has gained popularity as […]
The Science (a review) Strength sports, particularly CrossFit, require high physical endurance across anaerobic and aerobic domains. Better performance is associated with higher lean body mass and peak anaerobic/aerobic capacity (1). Athletes use legal supplements like protein, caffeine, creatine, multivitamins, and testosterone boosters to gain a competitive edge. Also, new compounds are continually sought after […]
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