Cox Fitness Systems

Blog has moved

coxfitness — Wed, 03 Dec 2008 02:51:14 +0000

I’ve moved my blog to my own domain! Check it out here

Happy Thanksgiving!

coxfitness — Fri, 28 Nov 2008 00:21:12 +0000

Hope everyone has a great Thanksgiving. It’s been a laid back family day at my house. We got the Christmas tree up and enjoyed a great dinner that Beth worked all day to prepare. I did manage to get a quick run in before my meal, which I needed. Now it’s time to relax.

Have a great evening.

Coldest Day in Many Months.

coxfitness — Wed, 19 Nov 2008 02:58:17 +0000

Woke up to a cold, snowy Tuesday morning. It was tough to get going a 4am with this kind of weather. Made it to the Fitness center, worked out and taught a good Bootcamp Fitness class. Hopefully, we’ll see a little warmer temps tomorrow.

Lets Go For 1 More Round In 2008

coxfitness — Tue, 11 Nov 2008 02:57:11 +0000

Tomorrow morning will mark the start of the last FitCamp of 2008. I’ve got a full class with several people returning for another round. Look for several new videos and pictures during the next few days.

Tags: Bootcampin Boone, NC, Cox Fitness, Fitcamp

Last FitCamp of 2008

coxfitness — Thu, 06 Nov 2008 02:36:32 +0000

Sign Up for the last FitCamp of the year started this week. I think I still have 3 spots available, so sign up fast if you plan on attending. It’ll run from Nov 11 until Dec 4, 2008. Next one will be sometime in Jan of 2009.

It Has Arrived

coxfitness — Tue, 04 Nov 2008 22:06:58 +0000

It’s finally here!

My first E-book, “Thighs, Butt and Gut” is now available at
www.thighsbuttandgut.com.

This complete fat loss kit includes everything you need to
burn fat and lose inches without doing slow, boring cardio again.

Plus, I’ve put together a few bonuses for everyone that purchases soon.

Visit this link for details:
ThighsButtandGut

By the way…I have a few remaining for the introductory price of $27. When the 33 I have left are gone the price will increase to $67. Get’em before they’re gone.

Greg

FitCamp Sign-Up

coxfitness — Tue, 16 Sep 2008 01:08:47 +0000

The sign-up sheet for the next round of FitCamp is out.I’m hoping it will be the biggest & best FitCamp yet. I’ve got a few new ideas, even a whole theme for the camp. We’ll also have a weight loss contest, during the 4 weeks. We’ll weigh the first day of class, then every Thursday for the next three weeks. Sign-up is limited to 20, so grab your spot today. If you haven’t already, download your 12 week interval plan and get to work burning that fat!

Tags: FitCamp, Gregs FitCAmp, Fitness BootCamp

Top 3 Ways To Run Faster

coxfitness — Sat, 13 Sep 2008 05:52:42 +0000

If you are like some of the runners I know you felt a little scared when you saw the words “run faster” at the top of this article. In fact, just thinking about running fast can make a lot of so called runners nervous. I know you say you don’t really care how fast you run, but deep down we both know that’s total “B.S.” Everyone would like too, and could benefit from, being a little faster. If you’re still with me keep reading and I’ll help you get on the right track to running faster.

Let’s say you’ve been running the same local 5k for the past 4 years now. During that time your times have all hovered right around 32 minutes. Same course, same weather conditions and four years of consistant running and you’re still the same speed. I’m not sure about you, but that would really get me down. That’s a lot of running for little or no improvement. I see the same problem with runners all the time. Basically, they are always going out for a run. No real change in volume or intensity, just a run done at the same old comfortable pace. If you haven’t realized it yet, you will soon learn that you can’t do most of your training at a snail’s pace, then go out and run a personal best. If you’ve been training at an 11 minute mile pace, don’t expect to go in to a race and crank out a 8 minute mile pace. Just apply the following basic, and I mean basic, guidelines to your running routine and you’ll be running faster in no time.

1) Do short interval workouts- Just set a specific time or distance and pick up the pace for that amount. Walk or easy jog for a rest period and then repeat. Nothing fancy here, just hard-easy, hard-easy for the duration of your workout. The most important thing to remember here is that you want to change your pace. If you’re entire workout is at the same pace, you’re not doing it right. These workouts work great when performed at a ¼ mile track. Do something like run a lap jog a lap or run the lengths, walk the corners.

2) Run DownHill- I know this might sound crazy to you, but running down hill will help you become a much faster runner. Recent research has shown that small grades of 4-5% work the best. If the incline is too steep the intense pounding will be too much. Start slowly with a grade of 2-3% and work up as you get used to it. Focus on maintaining your form and keeping good body position. Remember, you’ll be teaching your legs to go faster than they are used too, so it will seem a little uncomfortable at first. Running downhill is a great way to teach the legs fast turnover, without making the heart rate so high.

3) Run Fast More Often- It’s as simple as that, too run fast you must practice running fast. Don’t get stuck in that one pace mindset. Work hard during one work out, make the next one very easy. Do not let the runs become at the same pace. Make sure you are training not just working out.

There you have it,three very simple ways to run faster. Just apply these techniques into your program & you’ll feel yourself getting faster every week.

The “Laddder” workout

coxfitness — Fri, 12 Sep 2008 02:20:05 +0000

Today brought and end to another 4 week FitCamp Session. I can see lots of improvements in the folks that have been doing it a few rounds. Next session will begin in about 2 weeks.

Best Leg Strengthener For Runners

coxfitness — Thu, 11 Sep 2008 05:00:44 +0000

If you run, you know how important it is to have strong legs. Squats, lunges and deadlifts can offer benefits such as improved strength, body composition and more. Research has also shown that by including resistance training in your routine you can improve your running ability in several ways. So, we know resistance training is good, the problem is, time. There is simply not enough time to fit it all in. To get it all I’m going to recommend what I think is the best exercise for strengthening the legs of runners. What is it, yes, you guessed it! Hill repeats! Performing one or two hill repeat sessions per week will strengthen your legs in a way specific to running. Just choose a hill and run up it at different paces. Run up, then walk down. Try to make your efforts up the hill between hills 10sec-45 sec. Can’t find hills, treadmills work great for this too. Remember, hill training is an intense way to train so start slowly and build up as you can.