2 minutes, just you and the treadmill, let’s see how far you can get. If you only take ONE thing away from this blog let it be this; START FAST! Two minutes will hurt, and it will seem longer than you want it to be while you’re pushing through it, but it is not enough time to let speed waiver.
Make the kitchen smell delicious with this Asian-inspired dish! We know how to make cauliflower rice taste just as good as the real deal. This kind of warmth is just what you need during the rainy spring season so head to the kitchen asap!
Speed, my favorite! Before we go anywhere let’s understand that both speed and power are skills. These attributes must be learned, developed, and continually practiced. Strength is derived from the ability to recruit motor units within a muscle, while power is born from a muscle’s contraction force and speed Essentially, some can fire more of a muscle more quickly than others and these individuals are more powerful within a given movement. While some of us are born with the genetic potential to be more powerful than others, all must work to develop full expression of their capabilities.
March is the time of year when we talk about spring training. It happens like clockwork when thoughts of racing pop into our heads and goals start to come to life. This is why we are taking a very grassroots approach to our training in Stride for the month. We are talking about pure interval training because of its simple and effective approach. Workouts will involve a lot of repeats that require quickness, but consistency all while focusing on distances ranging from short sprints to endurance based intervals.
March MAXness is here. Each weekend we will chase down a different metric to see what we can do. This weekend is the max rep burpee in one minute challenge. The rate-limiting factor for most isn’t a lack of cardiorespiratory development but rather a lack of efficacy in their movement.
Many people have a fear of fruit, due to the propaganda fed to society by the diet industry. The trendy diets of today perpetuate this wave of fruit fear, leading us to believe that they are filled with unnecessary carbs and placing fruit sugar and processed/refined sugar in the same category, instead of understanding and differentiating between the two.
If you’re looking to get back on the wagon for spring, we’ve got just the thing: MARCH MAXNESS. Little mini challenges each week so that you can continue chasing the best version of you. Let’s do this!
The Fly Feet Run Club has stepped up its game as we enter the 2019 season in ways that are all catered to YOU. There are goals to be met and people to do it with whether you are a first time jogger, seasoned marathoner, or somewhere in between. Like all things at Fly Feet, the Run Club is an extension of the bigger belief in chasing a lifestyle that you love. It’s about making goals to get better, proving that you are progressing, and achieving what is meaningful to us as individuals.
Midday drowsiness is the worst. One minute you’re powering through your work tasks, then 3pm hits and suddenly you’re fighting the head bob and your eyelids feel like they’re loaded with lead. We’ve all been there. #amiright?! Many of us may turn to caffeine in these moments of despair, but there are some great alternative options (hello puppy pictures!) worth giving a try, and they don’t require a mid-afternoon coffee refill.
She’s the girl with lightening speed and superwoman strength, but more importantly the quickest smile and never-ending drive towards her goals! We love Coach Carlie from the inside out. Get to know what makes Carlie who she is from food and family to pups and passion!
Fly Feet is about a lifestyle, not just what happens in the studio. And that lifestyle isn’t perfection, it’s just about being better – whatever that means for you. Our objective is to give you tools to take forward and be more in tuned with your own bodies to continue chasing your best you.
As a coach and a runner I have seen similarities across training programs geared toward youth development to collegiate and professional sprinters. The factor that connects a sprinter contending for the Olympics to a 10 year old learning how to run is hill training. It is the most efficient and effective way to build muscular strength and speed, but the benefits go far beyond that. We see improvement in running economy, explosiveness, and injury prevention that changes our body’s ability to handle maximal intensity, strength training, and long distance running.
A lot of us wonder how to navigate making healthy choices when we go out to eat. In fact, many of you have shared some variation of a similar scenario and question with me recently. “I have made healthy choices all week, prepping my food and avoiding that glass of wine every night… but this weekend is my friend’s birthday and I’d love to go! How do I do that without ruining my progress?!” Read on for the inside scoop!
If you fly with us downtown, no doubt you’ve seen someone resembling Batman in the studio. It’s quite an honor having Superstar Miguel Ibarra train with us during his off season at Fly Feet. Not only is he an incredible athlete, but he’s one of the kindest people you’ll meet.
Everyone is all in agreement that when we are sick, we need to step back and rest so the body can focus on healing. This same is true with training, simply to a less drastic degree. If you step back for a full week, you won’t believe how good you will feel upon return. I think most of y’all know in your head that you should do this, but the heart is a different matter.
We are all on a path to elevate our game. But what separates those who are average from those who are world class at what they do? How can we apply some of those principles to how we approach our goals? We might not want to compete in the Olympics, but learning some of how they train can help us just chase a better version of ourselves.
We are honored to share this week’s Fly Feature, Z. She’s the one with coolest demeanor when the workout starts to bite and the fiercest focus until the bitter end. She’s a rugby player by trade, but dabbles in a bit of everything from travel to reading to cooking and drill. Read on to get motivated for your next Fly Feet class!
How many times have you gotten done with work, felt super hangry and impatient, and decided to stop and pick-up food at a drive-thru? We’ve heard it before: Failing to plan is planning to fail. We can prevent the stop at the drive-thru by planning and prepping our meals in advance. Here are some tips and tricks to help get you started with your journey into meal prep.
The beginning of the New Year it is a time to refresh, renew, reignite, and reestablish. Stride will be echoing that same theme this month as we start to reinstate our baseline training. What we mean by this is we are going to spend a little more time training at our lactate threshold, which is something that we don’t spend time on during all-out efforts in Tread & Shred or our long slow distance runs that some of us occasionally sneak in.
Not every training session should kick your ass. If it does, you need to rethink how you’re approaching your training regimen. Our goal is to develop a culture of training from the existing culture of working out. This nomenclature is often used interchangeably, yet there is tremendous difference and it is why at Fly Feet we coach training sessions, not work outs. (And we call ourselves “coaches” not “instructors”.)
The science of habit is fascinating. There is a stark difference between will power and habit. Will power is driven by routines. While effective, will power wanes down as the day goes on. That’s why you can be “good” all day and then lose it after dinner, eating all of the cookies. But if it’s a habit, that is different.
Fly Feet loves a good power couple that works out together and these two epitomize that! Brian and Lauren have shown us how to dedicate time to your health and support everyone around you while doing it! Read on to learn more about this fast, fierce, and phenomenal duo.
Most of how we live is driven by habits. What do we do right when we wake up? When we get home from work? When we feel bored? All habits. We can change our habits for the better if we understand their three parts. We’re going to dig into those habits in our Fly Feet Challenge.
The holiday season is here, and for many of us that means celebrations, family gathers, good food… and sometimes stress. There are many things that we can do to help stay balanced and positive during this busy time of year. Here are our top suggestions to help you towards a goal of a healthy and happy holiday!
Flyers, you’ve gotta meet our guy Rob! He is not your typical group fitness guru, in fact Fly Feet is the first place he has ever joined. The former hockey player, speedster, Michigander has found his stride at Fly Feet where he gets after it more days than most. His drive fuels the power of the pack mentality and his dedication to everything he takes on has impressed every coach we’ve got! Read on to learn a little more about him.