For years, I struggled with running—pushing through shin splints and other injuries. Like many, I was told to just “run faster and harder,” which only led to more pain. But when I discovered the MAF180 Method, everything changed. Suddenly, I was running injury-free, enjoying the process, and improving my endurance without the pain I once thought was inevitable. The MAF180 Method, developed by Dr. Phil Maffetone, focuses on training your body to burn fat for fuel rather than carbohydrates. By doing this, you build a stronger aerobic base that allows you to run further, faster, and longer—without injury. Let’s dive into how you can use this method to transform your running! What is the MAF180 Method? The MAF180 Method centers around running at a controlled heart rate that keeps you in your maximum aerobic zone. This means running at a pace where your body is burning fat as its primary fuel source. Over time, this builds endurance, improves efficiency, and prevents injuries. The key here is that you have to run slow to run fast. By staying in this heart rate zone, you're avoiding the stresses and breakdowns that happen when you push yourself into anaerobic zones too often. How to Calculate Your MAF180 Heart Rate To find your target heart rate (HR), follow these steps: 1. Start with the number 180. 2. Subtract your age from 180. For example, if you are 40 years old, you would calculate 180 - 40 = 140 beats per minute (bpm). 3. Make adjustments based on your health and fitness level:Subtract 10 if you're recovering from illness, surgery, or have a major health issue.Subtract 5 if you’ve been injured, are inconsistent in training, or are just getting back into it.No changes if you’ve been training consistently for up to two years without major issues.Add 5 if you’ve been training consistently for more than two years without injuries or setbacks. Your result is your maximum aerobic heart rate—the HR you should not exceed during your runs. This is where your body will efficiently burn fat for fuel and build a solid aerobic base.

What workouts are you hitting (or did hit today?) Push day Hypertrophy for me today!

Introduction to Your 4-Week Bodyweight Program Welcome to your 4-Week Bodyweight Workout Program! We're thrilled to have you on board and excited to guide you through this journey toward improved fitness and well-being. This program is designed with your busy schedule in mind, ensuring you can achieve fantastic results without the need for any equipment or gym memberships. Whether you're at home, traveling, or in the office, these workouts can be done anytime, anywhere. Our goal is to help you build strength, increase endurance, and enhance your overall fitness through simple yet effective bodyweight exercises. Over the next four weeks, you will progress through a series of workouts that gradually increase in intensity, helping you develop greater body mastery and self-discipline. Each workout is structured to be completed in just 20-30 minutes, making it easy to fit into your daily routine. We've included a variety of exercises such as push-ups, squats, lunges, and planks to ensure a well-rounded approach to your fitness journey. Remember, consistency is key. Stick with the program, listen to your body, and don't hesitate to take rest days when needed. We're confident that by the end of these four weeks, you'll feel stronger, more energized, and proud of the progress you've made. Let's get started and make these next four weeks transformative and rewarding. You've got this! Nutritional Guidelines for Your 4-Week Bodyweight Program. To maximize your results and support your fitness journey, pair your workouts with a balanced and nutritious diet. Here are some concise nutritional guidelines: 1. Eat a Balanced Diet - Carbohydrates: Whole grains, vegetables, fruits, legumes. - Proteins: Chicken, turkey, fish, eggs, beans, tofu. - Fats: Avocados, nuts, seeds, olive oil. 2. Stay Hydrated: Drink at least 8 cups (2 liters) of water daily. Opt for water, herbal teas, or fruit-infused water over sugary drinks. 3. Eat Regular Meals: Three balanced meals and 1-2 healthy snacks daily. Don’t skip breakfast for a metabolism boost.

When it comes to building a healthy diet, understanding macronutrients—often called “macros”—is essential. Whether your goal is to lose weight, build muscle, or simply feel better day to day, knowing the role of these three main nutrients will help you create a balanced eating plan. Let's break it down in simple terms. What Are Macronutrients? Macronutrients are the nutrients your body needs in large amounts to function properly. There are three primary macronutrients: 1. Protein – Builds and repairs tissues, including muscles, skin, and organs. It also helps produce enzymes and hormones. 2. Carbohydrates (Carbs) – Your body’s main source of energy. Carbs are broken down into glucose, which powers everything from your brain to your muscles. 3. Fats – Essential for absorbing vitamins, protecting organs, and providing long-lasting energy. Fats also play a role in hormone production and brain function. What Does a Balanced Macronutrient Plan Look Like? A general guideline for a balanced macronutrient plan looks something like this: - About 40% Carbohydrates: This is your primary energy source. Focus on whole grains, fruits, vegetables, and legumes. - Roughly 30% Fats: Prioritize healthy fats such as those found in avocados, olive oil, nuts, seeds, and fatty fish like salmon. - About 30% Protein: Protein-rich foods like chicken, turkey, fish, eggs, beans, and tofu help maintain and build muscle tissue. The key here is balance. Everyone's needs vary based on their lifestyle, activity level, and health goals, but this framework provides a solid starting point. When Should You Increase Protein? While the balanced approach works for most, there are times when you might want to increase your protein intake: 1. If you're trying to build muscle: Protein is the building block of muscles. Athletes, bodybuilders, or anyone focused on strength training typically increase their protein intake to aid muscle repair and growth. A high-protein diet (35-40% of total calories) can help. 2. If you're losing weight: High-protein diets are often recommended for weight loss because protein helps you feel fuller for longer. This can reduce cravings and make it easier to stick to a calorie deficit. Aim for about 30-35% protein if weight loss is your goal. 3. If you're aging or recovering from injury: As we age, our bodies may lose muscle mass (a process called sarcopenia), and higher protein intake can help preserve it. Similarly, if you’re recovering from surgery or an injury, extra protein can speed up recovery.