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Me and the Lucky 13’s after the seminar! |
- You’ll Be Leaner: Muscle burns more calories than fat. Fat burns almost nothing at rest, whereas muscle uses oxygen so if you increase lean muscle mass, you’ll increase the body’s ability to use oxygen and burn more calories. Your body typically uses about 4.5 to seven calories per pound of muscle every day.
- You’ll Be More Efficient: Strength training can help you run faster, longer, and more efficiently. A study published last year in the Journal of Strength and Conditioning Research showed that runners who add three days of resistance training exercises to their weekly program increase their leg strength and enhance their endurance. Runners with better endurance can run longer—and burn more calories. You’ll also be able to recover faster from long runs because strength training makes your body more efficient at converting metabolic waste into energy.
- You’ll Be Less Injury-Prone: If you increase your strength, you’ll also increase your joint stability, reducing your risk of repetitive stress injuries. Incorporating moves such as squats, single-leg hops, and ab work into a workout can not only prevent lower-body injuries, but improve performance as well. Leg exercises are particularly important when it comes to reducing injury: These exercises strengthen muscles around the knees and hips two areas that often cause problems for runners.
- It’s too expensive to hire a personal trainer or join a gym.
- There aren’t enough hours in the day to train with an intensive running (and sometimes swimming and biking too!) schedule.
- The gym closes too early and doesn’t open early enough. It can be daunting to try to figure out your own strength training workout.
- We ladies don’t want to get ‘big’.
- It’s too intimidating to lift weights around others.
The Strong Body By Rebecca Monthly Cyber Training Program consists of the following:
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Rebecca Black |
- Initial Food Guide and Grocery list
- Portion Sizes for each meal – this leaves flexibility for people to pick your own meals from the food in the guide instead of being tied to meals you won’t like
- Resources on Healthy Eating
- Monthly List of Rebecca’s Favorite things (newsletter)
- Assistance with picking meals at restaurants
- Initial Assessment Questionnaire – including weight, measurements, goals, and pictures
- Month of workouts
- Interval training and cardiovascular training ideas
- Specialty ab and butt workouts
- Functional workouts to do in parks, pools and even airports!
- Weekly check-in with Rebecca via email on Sundays – includes questionnaire, updated measurements, weight and pictures
- One 15-minute Skype session with Rebecca at the beginning or end of each month (your choice)
- Encouragement and Support via email, Facebook and Twitter
- You must be a follower of this blog, of course! Let me know in a comment that you already are or become one (it’s not too late to get in on the fun)!
- Tell me in a comment why you wish to make Strong Body Cyber Training a part of your endurance, weight-loss or fitness program.
- Follow me (@wordstorunby) and Rebecca (@StrongBodybyR) on Twitter and tell me in a comment that you are. (2 entries)
- Tweet about this giveaway! Tell me in a comment that you did and include @wordstorunby and @StrongBodybyR in your tweet. (2 entries)
- Blog about it in a post or on your sidebar and tell me in a comment that you did. (2 entries)
- Sign up for the Strong Body Newsletter HERE and leave me a comment telling me that you did. (4 entries)
Please note, the contest runs from July 15th through July 22. I will announce a winner on Saturday, July 23 and get you linked with Rebecca right away to begin your free month of cyber training in August!
Still want more? Check out these blogs for inspiration, motivation and thoughts from ladies that are currently working Rebecca’s program. Way to go, girls!
- Sarah @ Running on Words has lost 7.2 lbs in and inches in 2 weeks!
- Amy @ Finishing Strong has lost 4 lbs and inches in 1 week!
- Sara @ From Twins to Thin who has lost 4.8 lbs and inches in 2 weeks!
That’s it, folks! Good luck to each and everyone of YOU – I can’t wait to pick a winner!
What a cool giveaway! I would love to have this opportunity as part of my fitness program because I have currently lost 83 lbs. with 12 to go and, although I am happy with my weight-loss, I want to lose the rest of the weight, tone the remaining flab, and create some muscle definition. Thanks for the chance to win.
I am a follower through Google Reader.
I follow you on Twitter.
I tweeted about the giveaway.
Tweeting giveaway entry #2.
Wait, can I enter this? I’m finally getting the hang of the program and it’s almost over, so I want to win another month!
And I’m a follower (duh)
And I follow you both on Twitter.
Tweeted, which I would have done without bribery. BTW, if I’m not allowed to enter, you are so buying me an ice cream cone. Because I want ice cream. And I’m kind of too lazy to go get it.
Im a follower
I would LOVE to win this. I have been struggling with my weight for a long time. Ive been a little more successful with a Bootcamp I joined & weight watchers at work, but this would definitely push me even harder in the right direction.
Posting it to my blog side bar entry 1
blog sidebar entry 2
I signed up for the newsletter entry 1
newsletter entry 2
Newsletter entry 3
Newsletter entry 4
I follow
Almost recovered from an injury that packed on a few pounds. I could really use the extra help to get it back off!
Following you both on Twitter
I follow via GFC! Thanks for the great giveaway! i could so use a jumpstart. I have no idea where to begin alone.
Dana West
dana10879@yahoo.com
Linked on my blog
I would love to have a fitness program at all. I am having a hard time getting started and this could really help!
dana10879@yahoo.com
I follow you and Strong Body by R on Twitter
@SETexasMama
dana10879@yahoo.com
1
I follow you and Strong Body by R on Twitter
@SETexasMama
dana10879@yahoo.com
2
Tweeted
dana10879@yahoo.com
1
http://twitter.com/#!/SETexasMama/status/92044406709952512
Tweeted
dana10879@yahoo.com
2
http://twitter.com/#!/SETexasMama/status/92044406709952512
I subscribe to Strong Body via newsletter
dana10879@yahoo.com
1
I subscribe to Strong Body via newsletter
dana10879@yahoo.com
2
I subscribe to Strong Body via newsletter
dana10879@yahoo.com
3
I subscribe to Strong Body via newsletter
dana10879@yahoo.com
4
Sara this is an awesome giveaway. I think I cold not really take advantage of it right now, while we are on the boat… so I will not take an entry away from someone who could really use it to the max…. just wanted to say that I think it is lovely of you to be offering up this wonderful gift. Cheers!
I did all of the above steps, plus the extra credit! I would like to include cyber training because I mostly do yoga and running now and would like to add variety to my workout. I struggle with motivation and get depressed when I’m not working out, I suffered a loss at the beginning of May that took my head out of the game and now am having issues getting back in, even with yoga and running, and I think that maybe adding this variety may be what I need to spice things back up!
I’m a follower!
I would love to win this so I could have someone that knows what they are doing direct me in my fitness goals. It would be really nice to have someone to tell me the things I should be doing and how I can push myself and not just have to guess!
I’m posting this on my blog as well!
Just became a follower!
I need to do something to get over this hump – I’ve been stuck at the same weight for the last year and just can’t seem to lose anymore. This would totally help me!
Extra Credit — DONE! Following you both on Twitter. Tweeted the giveaway. And I’m already signed up for the newsletter =)
Just became a follower!
I subscribe to Strong Body via newsletter
dana10879@yahoo.com
3
I follow you and Strong Body by R on Twitter
@SETexasMama
dana10879@yahoo.com
1
I tweeted about the giveaway.
I did all of the above steps, plus the extra credit! I would like to include cyber training because I mostly do yoga and running now and would like to add variety to my workout. I struggle with motivation and get depressed when I’m not working out, I suffered a loss at the beginning of May that took my head out of the game and now am having issues getting back in, even with yoga and running, and I think that maybe adding this variety may be what I need to spice things back up!