Advanced Menopause Support Isoflavones Hormones

Listed Price: $17.90

Are hot flashes, night sweats, and mood swings frustrating you? Let’s be honest, no woman looks forward to menopause or periomenopause. Back in your mom’s day they may have called it the change of lif… Read more…

Here’s Your Running For Weight Loss 5K
Training Plan

Know how to knock out two big goals with one stone? Run your first 5K! Losing a few extra pounds and toeing the line at your first road race are two popular goals that can be accomplished together in the first few months of 2016. With a little discipline, and this training plan, you too can call yourself a 5Ker and show up on race day a little lighter.

Running tops the list as the best calorie-burning aerobic activity. It gives the most bang for your buck compared to other aerobic pursuits. You’ll also see your energy levels increase and your muscles become stronger and more defined. More energy and added muscle equates to a nice metabolism boost, even when you are sitting on your butt.
8-Week 5K Training Plan



This eight-week plan assumes you are comfortable walking at least 30 minutes at a stretch. A foundation of two or more weeks of consistent walking, prior to starting, is recommended.

The training plan builds your endurance in a run/walk fashion to ensure you’ll be able to cover the 3.1-mile distance on race day. If running longer stretches, like a full mile, scares you a bit, don’t worry!

The plan allows for as much walking as needed to let you personalize how you increase your endurance. So, lace up your kicks and set your sights on becoming a lean, mean 5K running machine.
*All run segments may be accomplished using a walk/run strategy.

Week 1
Monday: 1-mile W, 1-mile R*
Tuesday: Off or XT
Wednesday: 1-mile W, 1-mile R
Thursday: Off or XT
Friday: 1-mile W, 1-mile R
Saturday: 1/2-mile W, 1 1/2-mile R
Sunday: Off

Week 2
Monday: 1-mile W, 1-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 1 1/2-mile R
Thursday: Off or XT
Friday: 1-mile W, 1-mile R
Saturday: 1/2-mile W, 1 1/2-mile R
Sunday: Off

Week 3
Monday: 1/2-mile W, 1 1/2-mile R
Tuesday: Off or XT
Wednesday: 1-mile W, 1 1/2-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 1 1/2-mile R
Saturday: 1/2-mile W, 2-mile R
Sunday: Off

Week 4
Monday: 1-mile W, 1 1/2-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 2-mile R
Thursday: Off or XT
Friday: 1-mile W, 1 1/2-mile R
Saturday: 1-mile W, 2-mile R
Sunday: Off

Week 5
Monday: 1/2-mile W, 2-mile R
Tuesday: Off or XT
Wednesday: 1-mile W, 2-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 2-mile R
Saturday: 1/2-mile W, 2 1/2-mile R
Sunday: Off

Week 6
Monday: 1-mile W, 2-mile R
Tuesday: Off or XT
Wednesday: 1/2-mile W, 2 1/2-mile R
Thursday: Off or XT
Friday: 1-mile W, 2-mile R
Saturday: 3-mile R
Sunday: Off
Week 7
Monday: 1/2-mile W, 2 1/2-mile R*
Tuesday: Off or XT
Wednesday: 3-mile R
Thursday: Off or XT
Friday: 1/2-mile W, 2 1/2-mile R
Saturday: 3-mile R
Sunday: Off
Week 8
Monday: 3-mile R
Tuesday: Off or XT
Wednesday: 2-mile R
Thursday: Off
Friday: 1-mile R or off
Saturday: 5K RACE
Sunday: Wear your medal and t-shirt all day!

R (run): Run segments should feel relaxed. Try to maintain a fairly comfortable and sustainable pace. Breathing, while faster than when walking, shouldn’t be too labored. The right pace allows you to be able to hold a conversation with your running buddy.

Runs listed do not have to be completed as a nonstop run. You can slowly build your running endurance by using a run/walk strategy. Try this weekly strategy for the run segments if you can’t run non-stop.

Week 1: 1 min run + 2–4 min walk
Week 2: 2 min run + 2–4 min walk
Week 3: 3 min run + 1–3 min walk
Week 4: 4 min run + 1–3 min walk
Week 5: 6 min run + 1–2 min walk
Week 6: 8 min run + 1–2 min walk
Week 7: 10 min run + 1–2 min walk
Week 8: 10 min run + 1 min walk

W (walk): Any walk segments should be done at a brisk pace. Try to avoid slowing too much as calorie burn per hour diminishes with a more leisurely stroll.

Maintain a little spring in your step! The goal is to keep your heart rate up while giving your running muscles a break.
XT (cross-train): Two days a week, you have the option of adding a cross-training activity into the mix. Find a low- or non-impact activity to engage in for 30–60 minutes at an easy to moderate effort. Examples include walking, cycling, swimming or hopping on the elliptical.

This is also a good day to think about strength and flexibility. Consider incorporating yoga, Pilates or a barreclass.

Off: One day a week should be taken off to rest. As your body recovers from the week’s activities, it rebuilds stronger, to be ready for the next challenges. One day a week is a must, but you should add in additional rest days as needed. Listen to your body so you know when you should push and when you should recover.

MenoVita Menopause Support Supplement (60 Capsules)

Contains 100% Natural Ingredients – Soy Isoflavones, Black Cohosh, Dong Quai, Licorice, Chasteberry, Red Clover, Sage, Wild Yam, Blessed Thistle, Red Raspberry and Trans-resveratrol. No need for a co…

$24.95
$24.95

Buy Here

Her Harmony #1 BEST MENOPAUSE SUPPLEMENTS w/ Black Cohosh – Relief From Mood Swings, Irritability, Hot Flashes, Night Sweats & Weight Gain – Estrogen-Free Reset To Balance Hormones & Feel Good Again

Order Your HER HARMONY Menopause Supplement Now and Get the Relief You Deserve! ‘Her Harmony’ Is Your #1 Best Women’s Menopause Supplement Estrogen-Free Hormonal Support Complex for PMS, Menstruation,…

$24.95
$24.95

Buy Here

Nutrissa® Menopause Herbal Supplement – Provides Relief for Night Sweats, Hot Flashes, Mood Swings and Lack of Energy

MENOPAUSAL SUPPORT from Nutrissa is an advanced menopause supplement addressing all the main symptoms of the climacteric including: – hot flashes – night sweats – mood swings – lack of energy – lo…

$24.95
$24.95

Buy Here

Virilate | Male Enchantment Pills | Sex Drive Enhancement Pill for Men | Boosters and Enhancers for Libido

Virilate is a 100% natural, potent libido enhancing supplement for men. This male libido booster helps provide increased sexual desire, promotes blood flow and energy, and may help improve testosteron…

$29.99
$21.99

Buy Here

Menopause Supplements for Hot Flash Relief: Black Cohosh and All Natural Ingredients: Perimenopause Supplements: Menopause Relief; Reduce Hot Flashes and Night Sweats: 60 Capsules

Best Menopause Supplement and Perimenopause Supplement with Black Cohosh for Hot Flash relief from NusaPure Health. Do you suffer from any of these menopause symptoms? – Do you have excess sweating …

$49.99
$19.97

Buy Here

Dr. Tobias Women Hormonal Balance & Menopause Support (60 Capsules)

Dr. Tobias Women Hormonal Balance & Menopause Support (60 Capsules)…

$44.53
$17.96

Buy Here

 

Leave a Reply

Your email address will not be published. Required fields are marked *

2017 SECRET !!! Wait A Sec !!!

EXPLORE The-3-Week-Diet

Learn the proven way to lose weight in 21 days STEP BY STEP !!!
GET ACCESS >>
Your FREE video will be sent to the email address above