Arrow's bullseye

Your Guide To Getting ON TARGET With Your Fitness Goals

ARROW TIPS

EATING: Eating right gives you strength.

Salmon and other healthy fish

Turkey and other lean meats

Rye and other whole grains

Eggs

Nuts

Greek yogurt and reduced fat dairy products

Tomatoes and other produce

Hummus and legumes

HYDRATING: drinking a few liters of water a day can do wonders for your body. Water helps regulate your body temperature, detoxifies your body, protects your organs, and transports nutrients and oxygen to your cells.

SLEEPING: It is important for teens and young adults to get about 7-9 hours a sleep a day in order to function at their highest potential. Sleeping repairs your body, controls your body weight, reduces stress, and improves your memory.

CARDIO: Doing cardio (sprinting, biking, swimming, etc.) gives you more energy during the day, increases bone density, strengthens heart and lungs, and allows you to have better sleep.

CORE: Consistently training your core gives your body better posture, improves injury prevention and rehabilitation and increases your athletic performance.

WORK-OUT OF THE WEEK

WARM UP: 10 MINUTES

RUN 30 SECONDS/REST 30 SECONDS

RUN 45 SECONDS/REST 45 SECONDS

RUN 60 SECONDS/REST 60 SECONDS

BURPEES 3X10

PLANK 3X60 SECONDS

BICYCLE CRUNCH 3X20 ON EACH SIDE

RUN 45 SECONDS/REST 45 SECONDS

RUN 45 SECONDS/REST 45 SECONDS

RUN 45 SECONDS/REST 45 SECONDS

SIDE PLANK 3X30 SECONDS

MOUNTAIN CLIMBERS 3X20 SECONDS

SUPERMAN BACK EXTENSION 3X15

RUN 60 SECONDS/REST 60 SECONDS

RUN 45 SECONDS/REST 45 SECONDS

RUN 30 SECONDS

WARM DOWN: 5 MINUTES

You can make the workout harder or easier by

Modifying the length of rest, the amount of time

running, the exercise repetitions or

doing more than one cycle.

EXERCISE SPOTLIGHT

A Warm Up prepares your muscles to be used

and activate the energy systems that are required for

whatever activity you're about to do.

Dynamic warm-ups increase your heart rate and open

your joints. A thorough warm-up includes skips, kicks,

jumps, joint swings, and running.

A Warm Down allows the body to gradually

transition to a resting or near-resting state. Warming

down helps remove lactic acid from the body, which

can cause cramps and stiffness and allows your heart

rate to return to its resting rate. You can do this by

stretching, walking/jogging slowly and using a foam

roller.

FOOD SPOTLIGHT

Salmon: This anadromous fish is jam packed with protein, healthy fats, vitamins and minerals. The protein in salmon helps build lean muscle while the omega-3 fatty acids improve cognition lowers both your cancer risk and bad cholesterol levels. Salmon is also a good source of the Vitamins A, B, and D as well as the minerals Calcium, Iron, Phosphorous and Selenium. A 6 ounce salmon has 34 grams of protein, 14 grams of unsaturated fat and is very low in mercury.