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.

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.

In our first edition eGuide, Parker and Alex share tips that anyone can implement to start improving their health and fitness immediately!

This A/B day format program is designed for hypertrophy using Reverse Pyramid Training (RPT). The goal is to maximize strength and muscle growth in just 30 minutes per session, focusing on key compound lifts that provide the best results for body composition improvements. This program is especially suited for busy individuals, such as middle-aged moms, who want to enhance their body composition and strength in a time-efficient manner. Weekly Format: - Week 1: - Week 2: Lift A Day: Focus: Upper Body Push & Lower Body Squat 1. Bench Press (RPT): 2. Squats (RPT): 3. Overhead Press (RPT): 4. Plank: Lift B Day: Focus: Lower Body Pull & Upper Body Pull 1. Deadlifts (RPT): 2. Bent-Over Rows (RPT): 3. Goblet Squats (RPT): 4. Russian Twists: Key Points: - Warm-up: Always do light warm-up sets before starting your heaviest work sets. - Intensity: Start with your heaviest set when your muscles are fresh. Gradually reduce the weight while increasing reps for subsequent sets. - Rest Between Sets: Aim for 90-120 seconds rest between sets to allow enough recovery but keep workouts under 30 minutes. - Form and Tempo: Prioritize proper form and controlled tempo to maximize muscle activation and avoid injury. - Progressive Overload: Gradually increase the weight each week if you can still hit the prescribed rep ranges. Active Recovery: On active recovery days (walks, yoga, or light stretching), focus on keeping your body moving while allowing your muscles to recover. These days are critical for preventing burnout and keeping your body fresh for the lifting days. Why This Program Works: - Efficient Use of Time: Focusing on compound lifts like squats, bench press, and deadlifts hits multiple muscle groups, maximizing the results in just 30 minutes. - RPT for Hypertrophy: Starting with your heaviest sets maximizes strength gains, while the volume in the lighter sets helps with muscle growth. - Balanced Workouts: Push/Pull methodology ensures both upper and lower body are trained evenly, preventing muscle imbalances. - Perfect for Busy Schedules: This program is ideal for individuals with limited time who still want to see significant improvements in strength and body composition.

"If you want to burn more fuel, you need to build a bigger engine" or more appropriately here, "If you want to burn more fat, you need to build more muscle." Many of you just need a basic starting point to get into the gym and have a quick workout that can still help you gain muscle, and burn fat. This program is that starting point! You'll be able to see progress monthly! This program is designed for hypertrophy using progressive overload and percentage-based training. You’ll max out on Week 1, load progressively over 4 weeks, then retest your 1RM in Week 5, followed by another 4 weeks of progressive loading and a final max-out in Week 10. If followed appropriately with adherence to rest period timeframe these workouts should complete between 30-45 minutes. Tips for Success: - Rest Periods: 60-90 seconds between sets for hypertrophy. - Progressive Overload: Increase the weight progressively while maintaining good form. - Form Focus: Pay close attention to your form to avoid injury and maximize muscle activation. - Nutrition: Ensure you consume enough calories and protein to support muscle growth. Week 1: Max Testing Week (Find 1RM) Note- During Max week, I recommend resting 2 days in between Maxes. Perhaps Do day 1 on Monday and then Day 2 on Thursday. This will allow your central nervous system to recover from the exertion and give you the best chance at your best lift. Day 1: Push Day - Bench Press: Warm up, then work up to 1-rep max (1RM) - Squats: Warm up, then work up to 1RM - Military Press: Warm up, then work up to 1RM - Tricep Extensions/Press: 3 sets of 8-10 reps Day 2: Pull Day - Deadlifts: Warm up, then work up to 1RM - Bent-Over Rows: Warm up, then work up to 1RM - Bicep Curls: 3 sets of 8-10 reps - Calf Raises: 3 sets of 12-15 reps Weeks 2-5: Progressive Loading (Percentages of 1RM) NOTE: I recommend performing each day twice in a given week. For example, Monday Push, Tuesday Pull, Wednesday active recovery (walk/yoga/etc), Thursday Push, Friday Pull, Weekend Rest/active recovery.