How to Get Six Pack Abs

I guarantee, right now, there is someone out there willing to sell you a bottle of pills "guaranteed" to melt away fat and give you that six pack. 

That someone is not me. As a matter of fact I will tell you right now I CANNOT give you six pack abs. 

What I can do is help guide you on a path of fat burning, calorie killing workouts. I can show you what work to do. I can show you how to start from where  you are and build your way to a healthy lifestyle, which depending on your specific goals might include six pack abs. 

In short, if you want a six pack, come earn a six pack. 

How to Get Six Pack Abs

I guarantee, right now, there is someone out there willing to sell you a bottle of pills "guaranteed" to melt away fat and give you that six pack. 

That someone is not me. As a matter of fact I will tell you right now I CANNOT give you six pack abs. 

What I can do is help guide you on a path of fat burning, calorie killing workouts. I can show you what work to do. I can show you how to start from where  you are and build your way to a healthy lifestyle, which depending on your specific goals might include six pack abs. 

In short, if you want a six pack, come get a six pack. 

What Fancy Equipment?

A great workout does not always require expensive equipment. Pictured to the right is a very basic piece of exercise equipment called a hill.

The hill can be used at all levels of fitness. Workout number one is for people new to fitness, or returning to fitness after an extended bout of sedentary lifestyle. Workout number two is a workout for those interested in leg strengthening. Workout number three is a workout specifically for increasing performance in running.

Workout 1:

1. Warm up by walking to a hill.
2. Walk up the hill.
3. Walk down the hill.
4. Repeat steps 2 and 3 until you have worked out 10 to 20 minutes.
5. Cool down by walking back home or to your car.

Workout 2:

1. Warm up by walking to a hill.
2. Perform walking lunges up the hill.
3. Perform backward walking lunges down the hill.
4. Repeat 2 and 3 as desired.
5. Walk back home or to your car.

Workout 3:
1. Warm up by running to the hill.
2. Going up hill, with each step, leap upwards driving your knee high into the air.
3. At the top of the hill, jog a bit to recover your heart rate.
4. Going downhill, run quickly and lightly with a fast foot turnover to the bottom of the hill.
5. At the bottom of th ehill, jog to recover.
6. Repeat 2-5 as desired.
7. Run back home or to your car.

Did the directions for those workouts (especially the first one) sound ridiculously simple?

Yeah, that was the idea.

No Excuse

New Fit You is a class specifically for those who have been sedentary. A fitness class that takes you from zero then safely progresses into a fit lifestyle. 

KB500 is a calorie burning, sweat inducing, punching, and kicking workout. 

Run For Your Life is training specifically for runners. Beginner or experienced there is a workout for you. 

With one-on-one sessions and other classes still to come, there is no excuse to not get started. Contact me today. 

Steven O'Nan

Franklinkungfu@gmail.com

270-776-6873

Individualized Training Plan

This training plan is for R.H.

First of all, for anyone, before starting, increasing, or changing a workout routine check with your doctor and make sure that it is OK for you and your current health levels.

Now for the plan.

To put it together, I had to gather information to find out where he was starting.
He has been training for a year and has completed three half marathons with times of 2:55, 2:47, and 2:48. He runs 2-3 days per week, running 3-5 miles per run. He also gets in a bicycle workout once per week. As far as intensity level on his runs he said he does not push himself, and so continues to get the same results.

I am a big fan of Jack Daniel's running formula, and utilize a modified version of it when making plans for runners. Especially for those that have come to running after the advantage of youth has past us by. I am in that category, by the way.

R.H. has been doing Yoga 2-3 times per week, and I think continuing that will be sufficient for strength training for the time being. I'd like him to continue his bike cross training as well.

I decided to keep the three runs per week formula as it is working for him so far. If he would like to, he can add a fourth run of 2-3 miles each week.

Throughout the plan, R.H. can pick which days of the week work best for his training. If there is soreness after a quality run or long run, the next day should be a rest/recovery day. Light running or light exercise is OK on recovery days.


Easy runs will be approximately 14 minute 35 seconds per mile.
Phase 1.

Week 1: week of Nov. 11: 
3 Mile easy run, 3 mile easy run, 5 mile easy run.

Week 2:
3 Easy, 3 Easy, 5 Easy

Week 3: (Thanksgiving week)
3E, 3E, 5E

Week 4:
3E, 3E, 5E,

Phase 2. Week of December 9th
Week 1.
3 mile easy run,
Quality run 4 miles including 1 mile warm up, 1 mile cool down, 4 repeats of 400 meters (or quarter mile) with a goal of running 400 m in 2:45, with a 400 m jog between each interval.
Long run 5 miles

Week 2.
3 mile easy run,
Quality run 4 miles including 1 mile warm up, 1 mile cool down, 4 repeats of 400 meters (or quarter mile) with a goal of running 400 m in 2:45, with a 400 m jog between each interval.
Long run 6 miles

Week 3. Easy week (Week of Christmas)
3 easy
3 easy
5 easy

Phase 3:
Week of Dec 30.
Week 1:
3 easy
Quality run 4 miles including 1 mile warm up, 1 mile cool down, 2 repeats of 800 meters in 5:30 with 800 meter rest between.
Long run 6 miles

Week 2.
3 easy
Quality run 4 miles including 1 warmup, 1 cooldown with 2 miles at a pace of 12:00 per mile.
Long run 7 miles

Week 3.
3 easy
quality run 4 miles including 1 mile warm up, 1 mile cool down, 2 repeats of 800 meters in 5:30 with 800 meter rest between.
Long run 7 miles

Week of Jan 20 Easy/recovery week
3 easy, 3 easy, 5 easy

Week 5.
3 easy
Quality run 4 miles including 1 warmup, 1 cooldown with 2 miles at a pace of 12:00 per mile.
Long run 8 miles

Phase 4.
Week of February 3.
Week one
3 easy,
Quality run 4 miles including 1 warmup, 1 cooldown with 2 miles at a pace of 12:00 per mile.
Long run 9 miles

Week two:
3 easy,
Quality run 4 miles including 1 warmup, 1 cooldown with 2 miles at a pace of 12:00 per mile.
Long run 10 miles

Week three:
3 easy,
Quality run 4 miles including 1 warmup, 1 cooldown with 2 miles at a pace of 12:00 per mile.
Long run 10 miles

Week of February 24th
Taper Week.
3 easy
3 easy with faster strides if it feels good
7 mile long run

Race week
3 easy
3 easy with strides if it feels good
Half Marathon race.

Good luck R.H.!!

How do I make a training plan?

An overview of a training plan for a runner. In this case it is my own. I started with my goal race, a 50k in mid-March and a starting point for the training plan, which was the Monday after the 10K Classic, October 21. 

Keeping in mind what I feel I need as a runner I planned a three week taper period before the race, then I divided the remaining weeks into four phases based on a modified version of the Daniel's running formula. The biggest differences being that I take an easy week every third week and I increase mileage steadily throughout the program

Phase one: Four weeks with running emphasis on easy runs and strength training emphasis on bodyweight exercises specifically picked to address my needs. 

Phase two: four weeks, running emphasis 1- running reps or intervals, 2- tempo runs. Strength emphasis: lifting high weight for low repetitions, again focusing on my specific needs. 

Phase three: Six weeks, running emphasis 1- intervals or 2- tempo. Strength emphasis continues high weight low rep. 

Phase four: 4 weeks running emphasis 1- tempo, or marathon pace runs, 2- tempo or long runs. Strength emphasis: plyometrics. 

Peak mileage is 58 miles in a week. This is less than a lot of runners do in a week for shorter distances than 50 K, but enough to get my body prepared to finish the race. 

After peak mileage I have a three week taper. It could be more than I need, but I would prefer to toe the line with too few miles under my belt than too many miles under my belt. 

Peak miles 58

Taper week 1 - 36 miles

Week 2 - 20 miles 

Week 3 - 9 miles PLUS 50K race. 

Strength and Nightmares

I woke to the sound of terrified screams and running footsteps. A white shock bolted up my spine stopping at the base of my brain. Protective instincts kicked in before I was even fully awake. Still unsure of what was happening, or even where I was, I sat up and called my daughters name three times so that she could find me in the darkness. She ran straight to me and I leaned forward, still sitting and now bent forward, nearly bent double, I scooped her into arms and pulled her up onto the bed. I lifted quickly to get her feet past the reach of the monsters under the bed. I pulled her close and wrapped my arms around her until the nightmare faded and the reality of being safe in bed with Mom and Dad settled her down and calmed her fears. 

This surprise midnight lift was not an ideal lift. I did not set my feet and lift with my legs. I definitely did not warm up first. I didn't even have time to think of proper technique. All there was was the instinctive need to protect my daughter. 

The single reason that I did not destroy my back when snatching an uneven uncontrollable 50 pound kid from the ghost that appeared in the lunch line in her dream is that I have been in the habit of strength training. 

I admit, the amount of strength work I do meets the bare minimum guidelines of what strength training should be, but as I tried to get back to sleep I was thankful that I value fitness. Without this minimum of strength training I would probably be laid up with a severely hurt back that may have even required a trip to the doctor. 

So by investing time and effort on my health and fitness I avoided missing work (missing pay), a trip to the doctor, and pain and suffering as well.