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Health & Fitness

Courtney Gardner’s Track Workout Tips



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Fitness Gurls Athlete Courtney Gardner knows a thing or two about track workouts. She was an Oregon High School 800M State Champion and a NCAA D1 cross country and track athlete. Find out how she incorporates track workouts into her gym routine to maintain a fit, lean physique year round.

Tired of your gym routine? Hit the track! The track, whether indoor or outdoor provides a break in the monotonous gym routine and makes you get creative with different types of training. Courtney often incorporates track workouts into her normal lifting regiment to challenge her mind and push her body. “If I get in a bit of a funk or hit a plateau, the first place I turn to is the track,” she explains. Her HIIT (high-intensity interval training) track and stadium workout is a combination of strength, speed, and explosiveness resulting in a calorie-burning, muscle-engaging workout.

“This is the workout I do when I really want to sweat and focus on building my booty! Have you seen Olympic sprinters? They all have large glutes and that’s for good reason. In order to be successful at their event, they must have explosive strength.” Her workout below is a great combination of explosive exercises to engage the fast twitch muscles and high-intensity intervals to elevate the heart rate.

Unlike trotting away on the treadmill at the gym where the conveyor belts aids in propelling your legs through the movement, outdoor running, especially sprinting forces your body to contract and engage your hamstrings, quads, glutes, calves, core, and arms to drive yourself forward. Add in the elements such as wind and inclines, you will have even more of a challenging workout!

In order to prevent injury and to properly warm up, Courtney recommends jogging two laps before getting into the dynamic warm up listed below. “You will engage multiple muscle groups in these exercises, therefore it’s very important to get a good warm up in.”

Enjoy the fresh air, the variety of exercises, and a great fat-burning, muscle building HIIT track workout!

Courtney’s 7 Go-To Track-Based Workout
Dynamic Warm Up (In Field)
High Knees- 20 yards x3
Butt Kicks- 20 yards x3
Body weight lunges-
20 yards x 3
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Track Workout:
Straightaways and Corners:
Sprint the straightaways (100Ms) and Jog the curve of the track for recovery.
Complete 4 laps in total
Fast starts:
Start in the sprinter postion. Focus on exploding forward for ten quick steps. Jog
back to your starting line and repeat for 10.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Stadium work out:
Stair Sprints:
Sprint up the length of the stadium as fast as you can, jog down the stair for
recovery. Repeat 10 times.
Stair Jumps:
Start in a squat position, explode up two steps at a time. Complete 10 jumps, jog
down stairs for recovery. Repeat 5 times.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Bleacher step ups:
Stand at the bottom bleacher and step up, driving your opposing knee high towards
your chest. Step up on the same leg 10 times, complete 10 step ups on the opposite
leg. Rest for 1 minute, repeat 3 times.
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Sprint 250 meters and walk back to the start
Rest 2 minutes
Repeat sprint 5 times with
2 minute rests
Aim for 30 seconds or less

For More Courtney Gardner
IG @courtgard
Courtner Gardner is a Fitness Gurls Athlete

Food & Nutrition

The Importances of Great Supplements



Supplementation has become a big topic in the health and fitness world as more people are turning to natural answers for optimal health.

Why do we need supplements if we are already exercising and eating well? Supplementation provides the foundation within our bodies to perform at the highest level. Even if we are working out regularly and eating an all-organic diet, there are still going to be gaps in our nutrition. Uncontrollable influences such as chemicals in everyday products, genetic predisposition, and injuries can cause lack within our bodies that require extra help; help that can come in the form of supplements.

Also check out: Jade Atkinson’s Lower Body Plyos

Athletes and fitness enthusiasts put a strain on their bodies regularly in order to reach new goals or performance levels. Supplements such as Vitamin C or D3 can help reduce inflammation. Reduced inflammation speeds up the healing process within our bodies and enables us to reach our goals faster with less pain and damage.

Other supplemental vitamins and minerals like calcium and magnesium improve bone health and oxygenate our blood; two vital needs for those of us building and maintaining muscle. Omegas 3’s are essential for heart health, and we don’t always have access to fresh fish and organic nuts where Omega 3’s are usually found.

Another great aspect of taking supplements is the convenience of it. We cannot always be at the gym, and maintaining a strict diet 24/7 is difficult. Supplements can be taken on the go and will enable our bodies to maintain the health we have worked so hard to achieve. A strict diet can also be difficult to maintain if we do not have access to certain foods at all times. Supplements can be easily ordered online regardless of location.

Supplementation is not an an-either-or option with a good diet. Rather, excellent supplementation compliments and enhances the positive benefits of a great diet and exercise.

Get more information on WrkEthicSupps:


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Workout Wednesday

Jade Atkinson’s Lower Body Plyos



Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to tone your lower body exercises this session.

Get Jade’s Last Article: Jade Atkinson’s Full Body & Core Workout

Plyometrics involve power jumping, repetitive bounding, and quick force production. They are a fast movement that happens over a short period of time.

Plyos help facilitates weight loss and is good for people who are looking to improve their muscular power, speed, strength, and endurance. They require a lot of energy, as they are high-intense. They help tighten, tone and define. Most importantly Plyos combine strength training and cardio exercises allowing you to burn more calories and improve muscle tone and definition.

Perform all 4 exercises without breaks.
Rest for 60 seconds.
Perform 4 Rounds

1 Circuit 1

Jump Squats x 15
Plyo Jump Lunges x 12/leg
Tuck Jumps x12
Plyo Step Ups x15/leg
Plyo Up and Overs x15/leg

2 Circuit 2

Box Jumps x15
Reverse Lunge with Knee Drive x12/leg
Long Jumps x10
Kneeing Jump Squat x10

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Health & Fitness

How To Create Your Own No-Guilt Travel Workout

I like looking at training problems from angles most people don’t think of



I like looking at training problems from angles most people don’t think of – until they come up, of course. Take your typical travel workout, for example. The usual articles focus on killer bodyweight workouts in idyllic settings. But how often do you have a perfect gym while you travel? How often are you actually motivated to do any exercise? And how often do any of those travel workouts resemble what you do at home? Hardly ever, in my experience. I find that there are two main roadblocks to travel workouts: equipment and motivation. Let’s talk about jumping over these hurdles, and then I’ll tell you how to create your own perfect travel workout.

Mastering Motivation
Most travel workouts feed fears that if you don’t train while you’re away, you’ll lose all your. But I prefer to look at it from a more positive spin: If I work out while I travel, it will be much easier to bounce back when I get home. I found this out firsthand when I took two back-to-back trips over the holidays.

Training to Bounce Back
Normally, if I’m traveling for a week or less, I couldn’t care less about missing lifting sessions. I see it as a chance to let my body recover because I rarely miss a session at home. But two weeks is a long time to do nothing. Once you get into the 2-3 week range, it could take several weeks to bounce back. When you come back to lifting after a layoff, you have to back up a few steps. If you don’t lower the weight and decrease the volume upon returning, it’s very easy to find yourself with a pulled muscle or worse. This has happened to me on a number of occasions (see my tips for avoiding this below). I’ll add that sometimes you have to force yourself to train when you travel. You do it even though it feels like shit at first, and then it’s easier once you get started. Put on your clothes and shoes, pull out your resistance band or whatever meager equipment you have, and just do it. (Never was there a more apt marketing slogan.)

Equalizing Equipment
Recently, I stayed at a hotel in Puerto Vallarta, Mexico, that had a full gym and even a personal trainer. I was in pure nirvana.

But this isn’t going to happen every time you travel. In fact, it varies wildly from hotel to hotel.

The solution is to make equipment a secondary concern. Instead of focusing on what equipment you might have (it’s often unknown), focus on your goals. Do you want to maintain your strength or cardiovascular endurance? Make it easier to return to the gym when you get back? Stay regular? (A valid goal if there ever was one.) Once you know your exact goal, you’ve got everything you need.

Creating A Successful Travel Workout
Traveling isn’t the best time to start a whole new style of training. Improvise on what you normally do with quick workouts that deliver a nice burn. It also helps enormously to plan what you’ll do ahead of time. Write it down or put it in your phone before you leave (you’ll thank me). Just remember your goals.

Full Body Works Best
A full-body workout is perfect for traveling because you get a lot of bang for your buck. A 30-60 minute workout that trains your whole body might even feel more challenging to you than your usual training split. During the two weeks, I was Texas and Mexico, I did three full-body workouts. I was pleased with this and felt it helped me come back strong when I got home. (I didn’t train at all the first week and it didn’t affect my strength.)

I normally do upper/lower body workouts, so I enjoyed the noticeable challenge of full-body workouts. I ended up doing more volume than I’d do at home because I trained each muscle three times instead of twice.

How to Create Your Own Full-body Travel Workout
here are certain things that will give you more bang for your buck in a travel workout. You may not think of it once you get there, so plan ahead.

  • Supersets. Doing two exercises back-to-back lets you save time, burn more calories, and get stronger. To increase the calorie burn, rest as little as possible between exercises.
    • Hamstrings/glutes and quads (hamstring curl and reverse lunge)
    • Chest and back (chest press and bent-over row)
    • Anterior and posterior shoulders (overhead press and rear delt raise)
    • Chest and shoulders (push-ups and lateral raise)
    • Calves and abs (standing calf raise and plank)
    • Biceps and triceps (cross-body curl and overhead extension)

You can do any of these exercises with either a band or dumbbells. Or if you don’t have any equipment, do push-ups, pull-ups, planks, and bodyweight lunges, squats, and hip thrusts.

  • Low-risk exercises. You don’t want to strain your low back or pull a groin muscle on vacation. Risky exercises for your low back include deadlifts, good mornings, and even barbell squats. Bent-over rows can tweak your back too. If it feels iffy, don’t do it. If you feel strong and like your normal self, go for it. You might want to avoid upright rows, too, or any other shoulder exercise that might get wonky. Keep your form pristine and don’t rush.
  • Back-healthy exercises. Do face pulls, cobras, scapular retraction, and any other exercise to strengthen your upper back. Bunching up in planes and over pina coladas can tighten you up good.
  • Core activation exercises. Get more bang for your buck by doing exercises that engage your core big time. Unilateral, full-body, or standing exercises will do the trick. Think squat to presses, lunges, single-leg planks, or military presses.
  • Unilateral exercises. It’s always smart to do exercises one leg or arm at a time to improve your balance and stability. But unilateral exercises are especially useful if you don’t have access to heavier dumbbells. Do lunges, Bulgarian split squats, and single-arm presses and rows. 

Don’t forget to warm up thoroughly, either on a cardio machine or with dynamic warm-up exercises.

Two Ready-Made Workouts
Here are two workouts I created that can work while traveling:

I bet you hadn’t thought of some of these tips, had you? Now go enjoy yourself and come home feeling strong.

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