GFP-064-2008-0824 Summer Running Workout 2.0  Get outside and get ready to run with the Get Fit Pod Summer Running Workout 2.0.  This is an interval training workout with 7 speed intervals with rest intervals in between.  The intervals get progressively longer going up the ladder and then shorter as you go back down.  Enjoy the great musical playlist selected for this workout.

The Playlist

Songs on the workout playlist not available at itunes and not listed above:

Bill Tucker Everywhere I Go

Delstars 616

Geoff Smith Doubleback

Alamantra Surf Babe

Maren Morris Band Me and the Moon

Aaron Talk 2 Me

Melissa Schuman Setting Sun

Lulu Amazing the DSC Version

GFP-063-2008-0817 The Walk and Jog Workout I designed this workout especially for those of you who have been walking as your form of cardio exercise, but are now ready to add jogging to your workout.  You will do both with this interval training workout from Get Fit Pod.  Be sure to visit getfitpod.com, and e-mail to let me know your comments or questions about the workout.

The Playlist

Warm-up - The Duane Carter Band Come Follow Me Josiah Barlow Breaking the Wave

Speed Interval 1 - Yuma House Write Off Summer

Rest Interval 1 - Aramitsu Black Coffee

Speed Interval 2 - The Comfies Close to Me Bill Janovitz and Crown Victoria Almost Beating Heart

Rest Interval 2 - The Clintons Time of Day

Speed Interval 3- Ella Rouge Eldorado High Amy Can Fly Doctor Doctor

Rest Interval 3 - Steve Paroe Wonderland

Speed Interval 4 -  Steve Paroe Got My Soul James Dunn Oh My Don't Cry

Cool Down - Duane Carter Come Follow Me Sandy and the Surfsonics Playa Encata

After the Close- Justina Am I the Only One Poptart Monkeys We Should

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GFP-062-2008-0810 Elements of Success Hi Everybody, I hope everyone enjoyed last weeks On The Track Workout.  Don't forget to e-mail at skip@getfitpod.com with your suggestions for ways we might improve that workout.  Today's episode is a review of the 5 elements of the Get Fit Pod.  The elements of success on your year to get fit. They are, diet, exercise, knowledge, music and journaling.  We will also have an anatomy lesson on your triceps and four min-workouts.

This episode is a review of the Get Fit Pod Elements The five elements of getfitpod- Di: Diet, Ex: Exercise, Kn: Knowledge, , Mu: Music. Ju: Journaling

Review and comments on GFP 61 The On The Track Workout

1st mini workout - Ella Rouge Eldorado High

The Diet Element - investigate the Weight Watchers Diet

The Exercise Element -consist of cardio, strength training and stretching

Check out Get Fit Pod Episodes 51, 51.2, and 52

2nd mini workout - Steve Paroe Mary Mary

GFP Anatomy Lesson - Triceps -Locate on GFP Anatomy Diagram

Exercises for the Triceps and more Exercises for the Triceps

The Knowledge Element - make sure you take a look at the Get Fit Pod Textbooks

The Music Element - My Favorite Workout Tunes

3rd mini-workout Trinity Lane Girls Like Fast Cars Too

The Get Fit Pod Newsbreak - Dear (Food) Diary - ie., the journaling element

4th mini workout We The Living Atlantic

Schedule of upcoming episodes

After the Close We the Living London Rain Adrinia Thorpe Sorry

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GFP-061-2008-0803 The On The Track Workout This special workout episode is interval training on the track.  This is a challenging five set workout designed for both runners, walkers and in-betweens.

Links to track calculator and instructions for The Plank and Lunges

Link to track calculator

Walking Lunge Video

Dumbbell walking lunge

The Plank

This workout consists of 5 Sets

Warm-Up

1st Set- base speed the turns and fastest speed the straights (5 Min)

2nd Set- Half track base speed then fastest speed other half and repeat (10 Min)

3rd Set - Up and down the stairs (5 Min)

4th Set - Rest - base speed on the track

5th Set - base speed the turns and fastest speed the straights (5 Min) -beat the 1st set

Cool Down

Playlist for the Workout

songs in the playlist not included in the itunes imix above  Steve Paroe New The Reveals Want You Bank Street Life Has Teeth 169 East 71st Sera Funky Love Gregg Federico Pacific Coast Highway

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getfitpod (get-fit-pod) n 1. A guide to getting yourself back into shape. 2.  Fitness, diet and health Information for the over 50 folks.  3. An audio blog chronicling a year of getting fit.  4.  Specially designed workouts.  5. Radio on the internet.  

The five elements of getfitpod- Di: Diet, Ex: Exercise, Kn: Knowledge, Mu: Music. Ju: Journaling

Copyright 2007- SkipOrem.com