Day 23

Lisa 23
Mary 23
Mary Blythe 22

Gary 20
Caroline 19
Jodi 19
Kaffee 19
Michael 19
Susie C 19

Holly 18
Alicia 17
Allison 17
Irene 17
John S 17
Leslie 17
Tiffany 17
Harriott 16
Jim 16

John O'Neill 15
Charles 14
Christine 14
Frank 14
Jennifer 14
Margaret 14
Paige 14
Carolyn 13
Dave B 13

Jimmy F 12
Cindy 11
David P. 11
Glamour 11
Caroline Mc 10
Drew 10
John G. 10
Owen 10
Steef 10
Michael S. 9

Dave D 8
Kristen 8
Matthew 8
Sally 8
Kerry 7
Paul 7
Barb 6
Dolly 6
Wendy 6
Allison FSU 5
Liz 5
Sam 5
Hector 4
Amy 3
Anne 3

Day 22

hippie group workout

When we work out in the group every day, we begin to identify with the group. We recognize peoples stride, their shoes, clothes, the way they exercise. We also begin to take ownership of the workout. It becomes our workout. We start getting with the rhythm of each exercise in the hour, each hour in the week, each week in the month and the changing of the seasons. As the days and weeks and years go by we see the changes that occur as a product of daily exercise. One interesting observation is we see folks "loosen up." We become more familiar with the group, with the exercises, the routine and with ourselves. We get a solid understanding of what we got under the hood. This knowledge gives us a little more freedom to be ourselves and to be comfortable in our own skin. Some of us will never break 5 minutes for a mile or do 30 pull ups. That's okay. There is always room to improve and progress. Daily exercise does that for us. Also, folks that work out outdoors tend to be a little hippie. Basically, we are running around the streets in our underwear, rolling around in the grass, hugging trees, sweating, spitting, and running with our shoes off. Pretty earthy.

555 = Church Run 3 miles/780 reps of leg exercises
PBC = Parking Deck 2.5 miles/720 reps of leg exercise

Name Attendance

Lisa 22
Mary 22
Mary Blythe 21
Gary 19
Kaffee 19
Michael 19
Caroline 18
Holly 18
Jodi 18
Susie C 18
Alicia 16
Allison 16
Irene 16
John S 16
Leslie 16
Tiffany 16
Harriott 15
Jim 15
Jennifer 14
John O'Neill 14
Charles 13
Christine 13
Frank 13
Margaret 13
Paige 13
Carolyn 12
Dave B 12
Jimmy F 11
Caroline Mc 10
Cindy 10
David P. 10
Glamour 10
John G. 10
Steef 10
Drew 9
Owen 9
Dave D 8
Kristen 8
Michael S. 8
Kerry 7
Matthew 7
Paul 7
Sally 7
Barb 6
Dolly 6
Wendy 6
Allison FSU 5
Liz 5
Hector 4
Sam 4
Anne 3

Gass on the Grass

The average daily calorie burn of the Super Friends of Peachtree Road Boot Camp is around 2,000. Two grand does NOT take into account the workout. The workout provides 600-800. The "smolder" that occurs after the workout is good for another 300-500. Ever notice that we sweat AFTER we get out of the shower? That is "the smolder." For those of us who work out every day, "THE SMOLDER" creates a pile of smoldering coals that burn long after the workout and never really burn out. Just about the time the coals are about to go from warm to cold, we get up, kick the tires and light the fires. By the time the workout is over, we have been running the engines wide open for long enough to get the coals white hot again.

The average daily calorie burn of a Super Friend that works out every day is over 3,000. What happens over months and years of daily exercise is our metabolism picks up and the natural burn rises to 3,500-4,000. We like to say: "if the furnace gets hot enough it will burn anything." While that is true, keeping the furnace hot for weeks and months can burn away a lot of sins from the past. What are we burning? FAT.

crazy eights on the field at E Rivers
 
Running on the flat grass beats everything for pure cardio.

NAME Attendance
Lisa 21
Mary 21
Mary Blythe 20
Michael 19
Gary 18
Kaffee 18
Caroline 17
Holly 17
Jodi 17
Susie C 17
Leslie 16
Alicia 15
Allison 15
Harriott 15
Irene 15
John S 15
Tiffany 15
Jim 14
Christine 13
Jennifer 13
John O'Neill 13
Carolyn 12
Charles 12
Frank 12
Margaret 12
Paige 12
Dave B 11
Glamour 10
Jimmy F 10
John G. 10
Steef 10
Caroline Mc 9
Cindy 9
David P. 9
Dave D 8
Drew 8
Kristen 8
Owen 8
Matthew 7
Michael S. 7
Paul 7
Sally 7
Barb 6
Dolly 6
Kerry 6
Allison FSU 5
Liz 5
Wendy 5
Sam 4
Amy 3
Cleve 3
Hector 3
Mary D. 3
Prancey 3
Anne 2
Betsy 2
Stacey 1

Church Run - 3 miles 800 reps

We are the elite. We are hard chargers. We posses the type of drive and motivation reserved for A personalities.

Type A:
The theory describes a Type A individual as ambitious, aggressive, business-like, controlling, highly competitive, impatient, preoccupied with his or her status, time-conscious, and tightly-wound. People with Type A personalities are often high-achieving "workaholics" who multi-task, push themselves with deadlines, and hate both delays and ambivalence.


We pack two hours of a typical workout into one. We get after it every day. We have hard days, medium days and easy days but NO OFF days. Everyone else does that.

We have to work out every day. In addition to having motors that don't quit, there seems to be a high level of intelligence in our group (instructors excluded.) Minds and bodies that operate at a high level can not remain idle. When we miss a workout, we miss the thousand calorie burn required daily to release the abundant energy we were blessed/cursed with. If we don't work out we are not going to be tired enough to fall asleep. Our brains will kick in and keep us occupied all night with thinking.

The best option for super powered hard chargers is to get up and do the workout.

Lisa 19
Mary 18
Mary Blythe 18
Michael 18
Gary 16
Jodi 16
Kaffee 16
Caroline 15
Harriott 15
Holly 15
Irene 15
Susie C 15
Alicia 14
Allison 14
Jim 14
Leslie 14
Tiffany 14
John S 13
Jennifer 12
John O'Neill 12
Carolyn 11
Christine 11
Dave B 11
Charles 10
Frank 10
Margaret 10
Paige 10
Jimmy F 9
Steef 9
David P. 8
Glamour 8
John G. 8
Kristen 8
Caroline Mc 7
Cindy 7
Dave D 7
Paul 7
Barb 6
Drew 6
Owen 6
Allison FSU 5
Dolly 5
Kerry 5
Liz 5
Matthew 5
Michael S. 5
Sally 5
Amy 3
Cleve 3
Mary D. 3
Prancey 3
Sam 3
Wendy 3
Betsy 2
Hector 2

days 17@18

Day 17 - Flash Mob on the movie set. We got kicked out. 4 miles - 500 reps
Day 18 - Out and Back - 4 miles 680 reps

Day 16

This is typically the time of year heavy training prepares athletes for fall sporting events. Here is a sample of our groups weekend:

PRUMC Boot Camp instructors Jenna & Jimmy plus others:
7 miles on bike around big loop at Stone Mountain
100 repetitions (25:Squats, Lunges, Push ups, Sit ups)
Run up Stone Mountain, another 100 reps
another 7 miles on bike then 100 more reps
run up Stone Mountain again and then another 100 reps
then a 3rd lap around  Mountain on bike plus another 100 reps
---------------------------------------------------------------
21 mile bike, 6 miles run, 500 reps = 2 1/2 hours

10 year old John Owens: 4X100 strides, then 6X400 (91,89,88,88,88,90) w/105 second standing recovery in-between each quarter at 1PM Saturday. It was 100 degrees on the track.

Matty, Amy, Keith, Beast = Hammered on the roads Saturday morning

Kip: 16 mile run Sat, Wake board 5 hours, 8 mile run Sunday night (this guy does a sick number of pull ups)

Monday Morning we had 37 people run The Belt Line. 3.25 miles 680 repetitions of various core exercises.
Belt line

at 8:29, Princess Boot Camp had its glorious reunion. We are together again for the best hour of every day. Today was a standard Church Run, 3.25 miles 600 repetitions of various core exercises
Church Run

Lisa 16
Mary Blythe 16
Michael 16
Mary 15
Kaffee 14
Gary 13
Harriott 13
Jodi 13
Leslie 13
Alicia 12
Caroline 12
Holly 12
Irene 12
Susie C 12
Tiffany 12
Allison 11
Carolyn 11
Jim 11
John S 11
Jennifer 10
John O'Neill 10
Christine 9
Dave B 9
Frank 9
Paige 9
Charles 8
Steef 8
Glamour 7
Jimmy F 7
John G. 7
Kristen 7
Margaret 7
Paul 7
Barb 6
Caroline Mc 6
Dave D 6
Allison FSU 5
Cindy 5
David P. 5
Liz 5
Dolly 4
Matthew 4
Sally 4
Amy 3
Cleve 3
Drew 3
Mary D. 3
Owen 3
Prancey 3
Betsy 2
Kerry 2
Michael S. 2
Sam 2
Anne 1
Hector 1
Stacey 1

Half way through this session

M - Crazy 8s - 5 miles, 500 repetitions of various core exercise
T - Church Run - 4 miles, 720 repetitions of various leg exercises
W - Belt line - 4 miles, 720 repetitions of various core exercises
Th- Down and Backs - 4 - 800 repetitions of upper body exercise
F - Garden Hills - 4 - 660 repetitions of various core exercises
----------------------------------------------------------------------------------
Lots of Fun - 21 miles - 3,400 reps

Those of us who are showing up every day are among the elite in fitness in Atlanta. Anyone can do one, two or three of these workouts a week. It takes a highly motivated, dedicated, strong willed, strong minded bad ass to survive a week with this group. We show up every day and hammer, by the numbers.

We can not come to your house, pull you out of bed, stuff you in the car and force you to show up every day. But, we promise that we will be here waiting for you, every day.



Michael 16
Lisa 15
Mary Blythe 15
Mary 14
Kaffee 13
Gary 12
Harriott 12
Jodi 12
Leslie 12
Tiffany 12
Alicia 11
Caroline 11
Holly 11
Irene 11
Jim 11
Susie C 11
Allison 10
Carolyn 10
Jennifer 10
John S 10
Dave B 9
Frank 9
John O'Neill 9
Charles 8
Christine 8
Paige 8
Steef 7
Caroline Mc 6
Glamour 6
Jimmy F 6
John G. 6
Kristen 6
Margaret 6
Paul 6
Allison FSU 5
Barb 5
Cindy 5
David P. 5
Liz 5
Dave D 4
Sally 4
Amy 3
Cleve 3
Dolly 3
Mary D. 3
Matthew 3
Prancey 3
Betsy 2
Drew 2
Kerry 2
Owen 2
Sam 2
Anne 1
Michael S. 1
Stacey 1

Day 14

down and back on the grass

Good days and bad days. We all have them. No matter what, we are going to eat, sleep and visit the water closet. Those are the only things we know for sure. What we add to that becomes a choice. Most of us choose to ad exercise to our primary daily functions.

Do we allow depression & anxiety to disrupt our daily primary functions? Yes. Sometimes we don't eat or sleep for one reason or another. Do we skip workouts because we "just don't feel like it?" Yes we do. Is it something that becomes a habit? No. We know that if we workout every day, we are going to be hungry and need to replace the calories we burned. We also know that we will be tired and will sleep better.

Lisa 14
Mary 14
Mary Blythe 13
Michael 13
Harriott 12
Jodi 12
Kaffee 12
Gary 11
Holly 11
Irene 11
Leslie 11
Susie C 11
Tiffany 11
Allison 10
Alicia 10
Caroline 10
Jim 10
Carolyn 9
Jennifer 9
John S 9
Christine 8
Dave B 8
Frank 8
John O'Neill 8
Paige 8
Charles 7
Caroline Mc 6
Jimmy F 6
Margaret 6
Steef 6
Cindy 5
Glamour 5
John G. 5
Kristen 5
Liz 5
Paul 5
Allison FSU 4
Barb 4
David P. 4
Amy 3
Cleve 3
Dave D 3
Dolly 3
Mary D. 3
Matthew 3
Prancey 3
Sally 3
Betsy 2
Sam 2
Anne 1
Drew 1
Kerry 1
Owen 1
Stacey 1

The Best Workout in Atlanta

Mid week review:
Monday - Crazy 8s - 5 miles, 500 repetitions of various core exercise
Tuesday - Church Run - 4 miles, 720 repetitions of various leg exercises
Wednesday - Belt line - 4 miles, 720 repetitions of various core exercises
----------------------------------------------------------------------------------
                         Lots of Fun - 13 miles - 1,940 reps

No one is doing this stuff. Show me another group that gets around like us. Who puts up these kind of numbers? No one. We have found a heck of a formula. It works. The front is competing for awards in races against folks who are running 40-60 miles a week. How can we do that? The exercises! 28 miles a week with 3,000 repetitions = 45 miles a week of running only. We get the benefit of maintaining a heart rate/calorie burn for an hour each day of someone running 7 miles. Yet, we are not beating ourselves up, pounding the pavement and wearing down. Quite the opposite, we are building lean bodies that are strong with nice lines.

Mary 14
Lisa 13
Harriott 12
Mary Blythe 12
Michael 12
Holly 11
Irene 11
Jodi 11
Kaffee 11
Leslie 11
Susie C 11
Allison 10
Caroline 10
Gary 10
Jim 10
Tiffany 10
Alicia 9
Carolyn 9
Jennifer 9
John S 8
Paige 8
Charles 7
Christine 7
Dave B 7
Frank 7
John O'Neill 7
Caroline Mc 6
Jimmy F 6
Margaret 6
Steef 6
Cindy 5
Glamour 5
John G. 5
Liz 5
Paul 5
Barb 4
Kristen 4
Amy 3
Cleve 3
Dave D 3
David P. 3
Dolly 3
Prancey 3
Sally 3
Allison FSU 3
Betsy 2
Mary D. 2
Matthew 2
Sam 2
Anne 1
Kerry 1
Stacey 1

Day 12

Name Attendance
Mary 13

Lisa 12
Harriott 11
Irene 11
Mary Blythe 11
Michael 11
Caroline 10
Holly 10
Jodi 10
Kaffee 10
Leslie 10
Susie C 10
Tiffany 10
Gary 9
Jennifer 9
Jim 9
Allison 8
Alicia 8
Carolyn 8
Paige 8
Dave B 7
Frank 7
John S 7
Caroline Mc 6
Charles 6
Christine 6
John O'Neill 6
Margaret 6
Cindy 5
Glamour 5
Jimmy F 5
Liz 5
Paul 5
Steef 5
John G. 4
Kristen 4
Amy 3
Barb 3
Dave D 3
Dolly 3
Prancey 3
Allison FSU 2
Betsy 2
David P. 2
Mary D. 2
Sally 2
Sam 2
Anne 1
Cleve 1
Kerry 1
Stacey 1

Crazy 8s

CHIP OWENS  17:17
JAMES WOODWARD 19:10
JOHN O'NEILL 20:27
DAVE BAKER 20:43ELIZABETH MCMAHON 22:25
MATTHEW WELDEN 22:24
AMY GLAHN 22:25
MICHAEL SINITIERE 22:40CHARLES GARDNER 24:41

Crazy 8s as slow as grass grows

We ran 5 miles and did 500 repetitions of various exercises on the soft grass this morning. click on the link above to see the details.

Crazy 8s:
1) allow us to stay on the grass (good for legs)
2) keeps us together
3) we get to listen to music
4) allows parents to duck out to handle kids
5) is cooler near the creek than on Hot Peachtree
5) don't have to worry about getting run over by crazy drivers
6) Don't have to worry about being verbally accosted by angry clergy men
7) Usually get in longer runs
8) have a bathroom available
9) have a pull up bar available
10) it works

Day 9

Registration is going to close for the 5K around Chastain Saturday morning

21 folks have made 67% of the workouts. 9 people have made 89% of the workouts. Lisa & Mary are still perfect.

We absolutely know that working out every day is good for you.

Do you eat every day? Do you sleep every day?

So your eating and sleeping every day. Your sucking down grocries and laying around. Stuffing your face and checking out. Oh thats great. Lets just have a few more brownies before I go to bed. While im being a complete slack bag, why dont I just turn off that alarm, roll over and go back to sleep.

Lisa 9
Mary 9
Harriott 8
Irene 8
Jodi 8
Mary Blythe 8
Michael 8
Susie C 8
Tiffany 8
Caroline 7
Holly 7
Jennifer 7
Jim 7
Kaffee 7
Leslie 7
Paige 7
Allison 6
Alicia 6
Carolyn 6
Gary 6
Margaret 6
Charles 5
Christine 5
Cindy 5
Dave B 5
Frank 5
Liz 5
Glamour 4
Jimmy F 4
John O'Neill 4
John S 4
Paul 4
Amy 3
Dolly 3
Barb 2
Betsy 2
Caroline Mc 2
Dave D 2
Kristen 2
Prancey 2
Steef 2
Anne 1
John G. 1
Sally 1
Sam 1
Stacey 1

Thanks Jason. We will miss you.

Urban Assault Team

Burger King Robber Shot Dead - Irene and Lisa, read all the way down. Lay runs with her 9.

Its getting dark. Happens every year. As the dog days of Summer turn to Fall, the days get shorter and the nights get longer.

This morning we fixed our eyes toward the heavens to witness one of the joys of Triple Nickel... meteor showers.

Dont miss tomorrows workout. Show up 10 minutes early

We did catch at least one spectacular shooting star this morning.

Just before that we heard the gun shots. It took us about two and a half minutes to get to the crime scene. Johnny Laws were everywhere. Man the blue lights were flashing. There must have been a dozen John Q. Laws on the scene in less than 4 minutes. According to Lizzard, the perpetrator was alive and apprehended at 5:58am. When she drove by, Johnny was standing over him execution style. We can only speculate that the bandit had another concealed weapon he decided to show the officer. 7 shots. That's what we heard.

So we started our workout right there at the crime scene. How many boot camps do 40 push ups across the street from an Urban Assault scene? We ran up and down Peachtree Street doing exercises and watching the show. Cop cars and Fire Trucks were screaming up and down the whole workout. The Fire Men even waved to us.

We did 810 repetitions of various core body exercises and ran 4 miles. 810 on 8-10. Fun with numbers.

Name Attendance

Lisa 8
Mary 8
Michael 8
Harriott 7
Holly 7
Irene 7
Jodi 7
Mary Blythe 7
Paige 7
Tiffany 7
Allison 6
Alicia 6
Caroline 6
Jennifer 6
Jim 6
Kaffee 6
Leslie 6
Margaret 6
Susie C 6
Carolyn 5
Charles 5
Cindy 5
Dave B 5
Gary 5
Liz 5
Christine 4
Frank 4
Amy 3
Glamour 3
Jimmy F 3
John O'Neill 3
John S 3
Barb 2
Betsy 2
Caroline Mc 2
Dave D 2
Dolly 2
Kristen 2
Paul 2
Steef 2
Anne 1
Prancey 1
Sally 1
Sam 1
Stacey 1

Lia Alice Sinitiere

Michael S and his bride welcomed Lia Alice into the world July 30th. She is 8pounds 2 oz and 20".

To say Michael was out of shape when he joined us is a severe understatement. Harriott, Kaffee and Holly were waxing the floor with his ass on their easy days. God bless them. They would hang back just to make sure he wouldn't get lost or die.

Michael stuck around. One day we told him to "Grab your gumption." (insert real word)...He did. Now his daughter will never see him as a completely broken down slack assed pansy.

Michael hammers at the front daily and is a fine, refined otherwise defined "Stud". We are happy for Lia and her parents.

Week one

Juice plus sports - We were just notified of an upcoming event about "Living Life to the PLUS" with Dave O'Brien. Have you ever heard of him? He will be speaking at the Gwinnet Place Marriott Hotel on Monday August 15th at 7 pm. We have a few complementary tickets for anyone who might like to attend. All tickets must be accounted for since this will be a large event.

He has run over 400 races and appeared on two TV survival shows and he ran four dessert races (155miles each- Chile, Gobi, Sahara, Africa. His mission is to show the world what the body can do with good nutrition. The neat thing about him is he was never an athlete and just started running a few years ago. He is currently 58 and passing up all the younger, more fit kids who had much more training and experience running.

WEEK ONE

Monday - Old School Basic Training on Campus
Tuesday - Fitness Test plus diagonals
Wednesday - Beltline
Thursday - Jason's combinations
Friday - Garden Hills
Sat - Open Workout

American Medical Association: 60 minutes of exercise EVERY day


Written by Ilana Katz MS, RD, CSSD on March 30, 2010

American Medical Association: 60 minutes of exercise EVERY day or you will gain weight. Yikes! That bulletin was all over the news recently. If you are not excited about 60 minutes of exercise EVERY day – read this article thoroughly.


My first reaction was “that isn’t news, that study was published years ago”. I was surprised to see this bulletin “AMA: 60 minutes of exercise EVERY day “ on every news channel recently so I did a bit of investigation on your behalf.

The recommendation for 30 minutes of exercise a day we have become accustomed to is the amount needed to prevent disease and obtain other health benefits. The recommendation of 60 minutes of exercise a day I recalled is from a 2002 report by the Institute of Medicine which suggests 60 minutes of exercise a day are needed to prevent weight gain. In fact the recent study that made the news resulted from researchers questioning the 2002 report.

So what is the real scoop?

First, note that these recommendations are aimed at women who want to avoid weight gain but are not willing to change their diet.

Avoid weight gain by understanding the science behind energy balance.

The number of calories you eat and the number of calories you use each day controls your weight. Calories are a measure of energy. A calorie is loosely defined as a measurement of the energy needed to increase the temperature of a gram of water by 1 °C.

In your body stored calories are stored energy. Energy stored above and beyond what you need to get through the day we call fat.

1.If the calories you ingest EQUALS the calories you burn, your weight will stay the same. NO stored energy.

2.If the calories you ingest ARE GREATER THAN the calories you burn there is an increase in stored energy and you will gain weight. (Positive energy balance).

3.If the calories you ingest ARE LESS THAN the calories you burn there will be a decrease in stored energy and you will lose weight. (Negative energy balance)

So, to lose weight you need to take in fewer calories than you use.

You can lose weight by:
•becoming more physically active or
•by eating fewer calories.

Your choice.

Exercise or Diet?

To lose one pound of fat, you need to “burn” 3500 calories. (Roughly because it would take 3500 calories of heat energy to dissipate a pound of fat.) Do you know how many calories you burn running a mile? About 100.

What is 3500 / 100?

Thus, based on the energy equation, if you reduce your calories by 500 calories per day (3500 calories in a week) you can lose one pound of fat in that week. Or if you run 5 miles a day, you can burn the equivalent of 3500 calories in a week.

Conversely, if you eat an extra 3500 calories, you will gain one pound of fat. The equation is not that simple but it works as a base of measurement for you to reach your goal of losing weight.

Weight Loss success makes weight loss harder to maintain.

Weight loss studies have shown that when we diet, the weight we lose is on average 75 percent fat and 25 percent muscle. This is bad news, because the less muscle we have on our body the fewer calories we need to maintain our weight. So just when we have adjusted to a certain calorie intake we need LESS CALORIES just to maintain our weight!

The good news is, you can reduce this muscle loss by adding resistance or strength training to your regular exercise routine. Hence the recommendation by the AMA to do at least 60 minutes of exercise a day.

Most people have a hard time digesting this amount of exercise per day, and if this is just to maintain weight, imagine what it takes to then lose weight. Who has time for all the extra working out?

How much exercise do I need?

Now there are some flaws to this overly general recommendation from the AMA today.

The intensity level in the AMA study was defined as moderate, but what if the intensity were high, very high in fact, like in the interval training work outs I provided to you recently. Would the duration still need to be 60 minutes a day?

Other than initial weight and intensity, other complexities that would need to be accounted for in determining “how much” exercise is enough include age, lifestyle (many people start an overall healthy program and thus incorporate a healthy eating plan simultaneously), history (for example an eating disorder history could play havoc on an individual’s metabolism, and it may take a lot more exercise to burn calories than average), etc.

Men have it easier when it comes to losing weight

An important point to note is that men do not have to do as much exercise as women to get the same weight management results. This too has a science factor behind it. Men have larger muscle groups and carry more weight on average for stature, than women. Therefore a women’s initial body weight would also add a factor into how many calories she burns per hour. Larger and leaner bodies burn more calories than smaller and or less muscular bodies.

So… What Do I DO?

There is so much variation on individuals and their metabolic rates, that stating 60 minutes of exercise is the magic number, seems somewhat out there. However, the take home message is solidified in science and that is that one does need a calorie deficit to lose weight. Whether the caloric deficit comes from:

1.Finding out your individual calorie requirements based on body composition goals as described in the Metabolic Boost program to raise your metabolism

2.Move intensely for a shorter duration by seeing how to burn fat

3.Move less intensely for a longer duration

As long as you take action, you can lose weight. Read what these people did to lose weight. Remember, nothing changes if nothing changes.

Mile

4 laps. Its a magic distance. For track and field enthusiast, the 100M and the Mile are the marquee events. Top billing and appearance fee's go the fastest. While the 100 is pure adrenaline, power and speed, the mile is a hunt. Its simple: you either hunt, or you be hunted. While the 100 is pure animal instinct, the mile is a thinking man's race. Do I go out hard and hang on? or, do I lay back and wait for the perfect time to strike? As is sometimes the case, the hunt is a pack effort to overtake a record with more than one alpha trying to steal the prize.