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On Your MarQ Running Co.On Your MarQ Running Co. is fun and stylish running apparel based on witty running quotes and mantras which are inspired by the owner Lisa while she’s out pounding the pavement.

As a female juggling two completely different businesses I understand the struggles and the highs and lows that come with being self-employed, so I like to make a point of supporting small businesses.  For me it’s also important to learn about where my purchase is coming from and who dreamed it up. Getting to know the soul that birthed its creation somehow makes the purchase process magical.

The t-shirts and tanks at On Your MarQ are all unique and playful, jam packed with double entendres. I’ve been eyeing the “Any Given RunDay” tank; obviously perfect for my Sunday run, after the NFL games… and with my big birthday coming up in January, the “Birthday Girl, Pace Yourself” tank is a perfect fit! I’ll get to wear it on my luxury fitness retreat in Costa Rica and it’ll also serve as a reminder to pace my champagne intake!

I’ve had the pleasure of getting to know Lisa on Instagram, her positive vibes and never give up attitude is truly refreshing! After I put in my online order, I reached out to her and asked if  she had time for a short interview and today I’m excited to share with you a little bit more about her journey!

Chasing Boston
New York Marathon

Like so many runners, it didn’t take much for Lisa to get hooked. After she completed her first 5km race she was a full blown running addict.  As a former marine, running was definitely not foreign to her but the feeling of satisfaction and joy that accompanied her when she started running for herself was unfamiliar. 

FIT & Flirty – When did you start your company?

Lisa- I am actually coming up on my one year anniversary which is very exciting!! December 6th of 2016 was our official launch date!! I cannot believe it has been almost one whole year!!

FIT & Flirty- What was the biggest obstacle you had to overcome to see your dream come to fruition?

Lisa- Ahh, my biggest obstacle was myself! lol. I don’t know how many times I’ve talked myself down from this. I’d get excited and then I would say to myself “meh, maybe it’s not a great idea, maybe I’ll be in over my head!”

FIT & Flirty – How do you come up with the slogans/sayings/ideas?

Lisa – Most of the time my ideas come when I’m out on a run! (hence “Designs Born on the Run”)  I’ve had to stop in the middle of my run to jot my thoughts and ideas down on my phone notes so I don’t forget later! The ideas really just flow in. I have a slew of slogans just sitting and waiting. Some may never make it out, but I keep ideas tucked away. Some ideas are really just random thoughts I jot down and may only make sense to me, but I know, in my mind, where I want to go with it. Some ideas are instant and some take time to develop into what makes sense in my head! My latest design for the New York City Marathon was born while I was on a girls trip to NYC way back in April! I knew I wanted to do a shirt for the race, like i did for the Boston Marathon, but it had to be right and it had to come to me. I was running in L.I.C.(Long Island City) Hunter’s Point South Park Pier and along with playing Alicia Keys’ song in the car “Empire State of Mind Part II”, the idea was born. I’ve revised it so many times since that trip, until finally settling on THE one! (I’ll attach pic from running on pier in regular clothes and heeled boots lol…we were just having fun with pics. i f you want to use it)

FIT & Flirty – What’s does a running week for Lisa look like?

Lisa – Right now I am dealing with a nagging hamstring injury so I’m not getting out there like I want to! 🙁 I’m probably only running anywhere from 9-15 miles a week. I’m not currently training for anything, but I’m dying to get back to feeling strong again and crushing some goals!

Birthday Girl: Pace Yourself

FIT & Flirty  – They say that our biggest challenges in life make us who we are; is there a lesson or message you learned during your battle with cancer and would you like share with my readers?

Lisa – Life really is a gift. Try to live each day as such and embrace the good with the bad. If there is something you are unhappy with then make the change. It can start with a small change, a single step towards the bigger picture. I know that sometimes this can be easier said than done (I still work on this everyday), but just know you are stronger than you think and capable of so much more than you think! Never stop fighting!

Well said Lisa!

A true inspiration; with her life shaken to the core with the diagnosis of cancer she persisted, stayed positive and today (bless her heart) is in full remission, living every day to its fullest!

So if you need a remind that you’re blessed, or you’re looking for some running motivation,  good vibes and giggles make sure to follow Lisa  @_onyourmarq and her company IG @getonyourmarq

You can also subscribe to the mailing list On Your MarQ and be the first to hear about exclusive offers and giveaways!!  BONUS – with your purchase you can expect some unique little extras inside you package which show how much Lisa cares for her business and customers! Class Act my friend xo

On this Hallow’s Eve I wanted to shed light and honor today’s modern time witches that are among us; living their truth as strong, peaceful and magical women. Although witches are mostly known as the iconic Halloween character; usually dressed in black with a pointy hat, green skin and flying on a broom stick across the full moon I am here to tell you witches are so much more than a Halloween cliche!

Here’s some very brief history:

Most stereotypes come from the western culture but witchcraft has existed around the world and throughout history in Asian, African and many Native American societies.

Witches were blamed for storms, deaths, accidents, diseases and many other bad things. Witches were typically unmarried, middle aged woman between the ages of 20 and 30 years old. (average life span was 50 years old) She was thought to have received her powers by signing a deal with the devil and he would leave his mark as proof in the form of a mole, birthmark or scar.  It was also believed that the witch would travel with a familiar; which was thought to be a demon in disguise aiding in her bidding; this demon would take on the form of an animal, such as a goat or a cow, but most commonly a black cat.

When witches go riding and black cats are seen the moon laughs and whispers, tis near Halloween.”

If accused of witchcraft she could be summoned to an identity test where she would be pushed off a cliff. If she was a witch she would fly away and if she was not she would die an honorable death. But more often than not, if presumed to be a witch she was burned at the stake. It is estimated that between the 14th and 16th century there was over 100,000 people accused of witchcraft. Although a few men and children were killed it’s been said that at least 90% of the 50,000 + executed were women. Including 20 during the famous witch trials that took place February 1692 and May 1693 in Salem Massachusetts. 19 were hung and 1 was crushed to death.

Not every witch lives in Salem.”

Did you know in today’s modern time, witches still exist?  The modern form of witchcraft known as Wicca was founded in England in the 1950’s. Its members worship nature, and a female goddess. They take an oath to do no harm with their magic. Contrary to many beliefs Wicca is a very peaceful, harmonious and balanced way of life which promotes oneness with the divine and all which exists. There are now more than 400,000 Wiccans in the United States.  But you probably won’t recognize them walking in the streets, since they don’t wear pointy hats or have green skin.

Bow down to all the amazing witches in your life! Today is the day to celebrate them! Happy Halloween Witches xo

Based on what you learned today, do you think you have been accused of witchcraft? Take this test to find out!

 

A boss babe balanced life is mastered by being “fierce, floral & feminine”. I learned the hard way, but it is possible to stay true to your female energy in a man’s world.

In business I was taught to have thick skin and keep my feelings to myself. I was told I had to work harder than guys to be recognized. For ten years I’ve been and independent consultant for publicly traded mining companies, a male dominated industry. I wanted to be respected and prove I was as capable as any man.  My determination to achieve this revealed a side that some saw as harsh and aloof. Like many women I spent years striving for equality in every aspect of my life. Then a few years ago, I realized that  while focusing on being seen as “equal” had lost a part of my feminine side.

I’m a huge advocate of work & life balance. Yet for years I had been denying myself the balance of femininity. I filled every second of my day with work or tasks; I had zero patience for small talk and chitchat. Except for my close friends I was detached and had surface conversations and relationships.  I couldn’t watch TV without channel surfing and I didn’t feel empathetic towards others or myself.

If you find yourself struggling with any of these, here are a few simple tips I used to help nurture back my feminine energy:

1- Enjoy the process: First and foremost, you don’t have to be Wonder Woman and you don’t have to do it all, RIGHT NOW. I’m working full-time and building a new business. Maybe you’re working full time and going to school. Maybe you’re a single mom working and raising kids. Whatever your situation, you’re busting your ass and hustling to make your dreams come.  But ladies, cut yourself some slack, there is no final destination, so enjoy the journey.

2. Take time for yourself: Before if I had a bad day, felt irritated with a situation or stuck on a project I’d force myself to work through it and try to come up with a solution. This would make things worse. Now  I take a deep breath, pour myself a large glass of wine and get in the bathtub. With a clear mind I tackle problems in a more creative and effective way.

3. Morning ritual: Every morning (before checking my phone or emails) I take 5-10 minutes to practice gratitude, this helps to keep me in check when negative situations pop up during the day.  Once I have a coffee I take another 5 more minutes to prioritize my day. I list out EVERYTHING I need to do, then narrow down 3-5 things I MUST DO! This helps me navigate my day and stay focused on what most important.

4.  Activities: I do things that embrace traditional feminine energies like watching a romance movie, going to the spa or getting my nails done. I like getting dressed up and going out for a girl’s night out or stepping into nature. I find engaging in any creative activities really gets me in touch with my feelings: painting, drawing, music, writing or even reading a book of poems.

5.  Accept compliments: when someone say something nice, I accept it wholeheartedly by saying “Thank you”. Feel grateful and recognize the person that spoke up. I like to reciprocate a kind word and make a difference in someone’s day!

6. DRESS THE PART: Three years ago I only had black and grey clothes in my closet, which I thought fit the thick-skinned, all-business persona I was trying to portrait. Floral prints, pinks and pastels were for “girly girls”… But as I embraced my feminine energy I let myself dress “How I felt” by infusing my wardrobe with colorful scarfs and shoes. As time went on I felt  lighter and happier when I was wearing color and that gave me the confidence to be more daring. Now I have a rainbow of dresses beside my “little black dress” in my closet.

Stepping outside my comfort zone and connecting with my feminine energy did not happen overnight; it took time and courage but conquering fears and challenges always makes me feel FIERCE!

“I don’t mind living in a man’s world, as long as I can be a woman in it.” – Marilyn Monroe

Do you consider yourself a fitness fashionista? Are you a shopaholic obsessed with keeping up with the latest beauty products and fashion trends? If yes, let FabFitFun feed your soul seasonally and indulge you in fashion finds, glam beauty secrets, and fabulous fitness gear. Every three months you get to look forward to a box filled with the newest most awesome items, hand-picked for you by the FabFitFun team! The products are full-size and delivered right to your door step. (Free shipping)

I was anticipating the delivery of my spring box more so than usual because a few months ago I upgraded from a seasonal subsciption ($49.99 each quarter) to the annual subscription ($179.00 per year). Perks for being an annual member include:

1 – Save $20 a year.

2 – Customize your box: pick and choose the design and color of certain products. This was a big selling point for me.

3 – Get your goodies first with priority shipping.

4 – Early access to seasonal add-ons. Purchase items from previous boxes at a super reduced price. (Add-ons will ship with your box)

WHAT’S IN THE SPRING BOX

Fit-Fab-Fun-21 – Gypsy Roundie $50

The founders are siblings who created an environmentally friendly warehouse which is the first fully solar-powered dyeing, printing and manufacturing facility in California. The beautiful roundies can be used in many ways: picnic blanket, beach towel, table top, bedroom or wall décor, even wear as a shawl. Right now my roundie is draped over one of my kitchen chair as I wait to be hit with inspiration on how I will display it in a creative way in my space.

2 – Briogeo Milk Reparative Leave-In Conditioner Spray $20

A blend of roseship, argan and coconut oils (we love the coconut right!?) improves hair softness, strengths and moisture levels and also guards against heat damage. I ran out of leave-in a week ago, but refused to replenish because I wanted to try this one. After spraying it on my wet hair two mornings in a row I can tell my hair is already silky soft!

3- Dr. Brandt Daily Microdermabrasion Age Defying Exfoliator $79

Radiant and renewed skin, YES!!! I just tried this exfoliator last night and oh lala my skin feels amazing!

4 – Milla Zip Pouch $45

This water resistant bag was designed to carry your wet bathing suit. I got the Haute Mess pink pouch and since I don’t live near the beach or swim that often this is officially my new makeup travel bag. The other colors are Slay all Day in white, Beach Please in blue, Resting Beach Face in green. Needless to say I’m super happy I got the pink one!

5 – Karuna Face Mask $28

A month supply (4 masks) of deep-conditioning sheets made of 100% natural wood-pulp fiber allows the pores to fully absorb essential and nourishing for maximum hydration. I went for a facial earlier this week so I haven’t  had a chance to test this product yet but I’ve read so many amazing reviews I can’t wait!!

6- Realher Lip Kit $48

As an annual members got to pre-select my color; Deep Red, Deep Nude or Neutral Pink. Duh, of course I choose pink! The trio includes a liquid lipstick “I am Gorgeous” which is a bit drying on my lips, the plumping gloss “I am a Rock Star” is to die for and lip liners “Women Rule the World” is perfect!

7- Deborah Lippmann  Nail Polish $19

Blue Orchid & Like a Virgin or Shape of my Heart & Like a Virgin. I got the blue, boo! I can’t apply nail polish to save my life, so even though I think the blue shade is cool, this duo will be re-gifted 🙂

8- Luv AJ Diamond Kite Crawler Earring Set $85

Annual member could choose between two sets of earrings (14K rose gold) or a gold Cage Bracelet. I’m obsessed with rose right now and both these earrings sets are small enough and fit securely to my ears so I can wear them while working out.

The eight items above retail at $374

As a major bonus, the company also recently introduced FabFitFun TV. (For members only) You can say “Good Bye” to costly at home workout programs like Beachbody; This series of workout videos was created with some of the world’s fitness elites and include; barre, yoga, toning, bootcamp, Pilates and cardio. There’s something from everyone! Work out at home or follow the routines at the gym or in your hotel room while traveling from your iPhone.

I also purchase three “add-ons”. The first item was a yoga mat carrier. As I kept scrolling the store I fell in love with the DIFF sunglasses and had to have them! The Modcloth scarf (black & white) was an item in the 2016 Fall Box of (before I signed up). It was plastered everywhere on social media and the ladies raved about its softness and versatility. Personally I don’t think you can have too many scarf, especially when you live on the West Coast of Canada.  When I got my shipping confirmation email, I noticed the yoga mat carrier was not listed as “shipped”. After a quick email to customer service they responded and explained the item was unfortunately out of stock. My $12 was refunded immediately PLUS they gave me a $10 credit toward a future purchase – I’ll take it!

This box has amazing products, it’s without a doubt an incredible value and most importantly customer service was on top of the small glitch. Over all my experience and rating for the FabFitFun Spring box is 10 out of 10!

Whether you’re on a points (or calorie) restricted diet like Jenny Craig or Weight Watchers, or you subscribe to one of the many plant-based diets, or you’re like myself and follow the 80-20 rules of Eat-Clean, I think we can probably all agree that a “cheat” day (or meal) is the best part of the week.

For many, the cheat day (or meal) has positive psychological effects because allowing a craving to be satisfied helps people to stick to their otherwise restrictive diets.

I find this to be true for myself. For the most part my body wants healthy foods; I eat to fuel myself and stick to protein, vegetables, whole grains and fruit, but I’m human and LOVE wine and like everyone else I get pizza and sweet cravings too! If I try to ignore my hankerings I end up stuffing my face; so over time I’ve learned to listen to my body and give it (in small doses) what it’s asking for.

Tomorrow, Monday February 27 the SCPA and Human Society celebrate National Cupcake Day; the tastiest way to support and show love for animals in need while satisfying your need for a treat.

I’ve always been an animal lover. As a young girl I had a rescue dog named Frex and a 12lb cat which I named “Minou” (which is French for kitty). My favorite movie was the “Black Stallion” and I was obsessed with the TV Show “Littlest Hobo”. I still cry at any show that has a lost, injured or dying animal. If you’ve been following me on social media you’ve probably seen my partner in crime Miss Gucci, a Yorkshire terrier born in Budapest. She’s the Publicity Hound at FIT & Flirty. Over the past 12 years we’ve moved to four different homes; she’s been my side-kick supporting me through hard times, good times, drunken times and fun times! No matter what kind of day I’m having she’s always looking up at me in adoration, never judging always loving. “When you’re loved unconditionally and looked at in adoration it’s impossible not to reciprocate”

I like sweets and Gucci is obsessed with treats; I also know if she could talk she would want to help as many animals in need as she could!

I’m a terrible baker and work from home, so organizing a party for National Cupcake day was out of the question. So instead I donated to the cause and with my friend Christine we set out on the quest to find the best cupcakes in the city of Vancouver.   Here are some ideas for those of you in Vancouver looking to indulge:

Butter Baked Goods and Café 4907 Mackenzie Street

This bakery is charming; the decor is floral chic with glittering chandeliers hanging from the ceiling. I had the “Earl Grey” cupcake with lemon earl grey icing. The cake was mildly spicy and the lemon butter cream was smooth tangy and refreshing! I’m not sure I would have known it was early grey if not told but it was delicious! I also tried the chocolate with raspberry-envy butter cream.  This was a traditional chocolate cake; tender, moist, rich and oh-so-indulgent topped with a raspberry candy! YUM! Vibrating from a sugar rush it was time for us to move on to the next bakery.

Fratelli Bakery 1795 Commercial Street

This is an authentic Italian bakery with great allure, I love the street sign décor. Everything in the display case looked delicious. The cupcakes were clearly made with kids in mind, decorated with “Minions” and Disney princesses’ toys. The cake was fresh and tasted homemade but the bright green icing probably gave me a cavity!

Fairy Cakes 3586 Fraser Street

By the time we got to this bakery I was on the verge of passing out from too much sugar; but I overcame. If you have dietary restrictions this one’s for you! All cupcakes are nut free, dairy free and egg free, made from organic and local ingredients; I tried the vanilla root beer and chocolate maple cupcakes. I have to say the considering the lack of traditional ingredients they were a scrumptious substitutes! At this point we decided to call it a day….

The Last Crumb 3080 Main Street

Two sisters followed their dreams and opened this nostalgic bakery in homage to their mother.

This was the perfect Sunday afternoon sweet treat! I ordered the Chocolate Espresso with caramel filling; which was mouthwatering but almost over the top for a sweet treat! I also had a bite of my friend’s Chocolate Coconut cupcake’ which was more traditional tasting, light, fluffy and very satisfying.

Cupcakes 2887 Broadway Street

I keep this location for last because when I think of cupcakes, I think of this bakery! With multiple locations though the city there is for sure one near you! They are also contributing to this great cause with a dollar from every cupcake and “pupcake” donated to the BCSPCA until Feb 27th 2017.

Every little bit helps, so no matter how big or small I encourage every one of you to help an animal in need and please DONATE today!

I have no problem admitting I’m upset that the Patriots are in the Super Bowl…AGAIN! My disdain for Tom Brady and everything related to the Patriots grows daily! So much so that my Bumble profile used to say “New England’s fan, need not apply please swipe left!”

So instead of listing out a bunch of facts about the teams or reciting Brady’s list of athletic accomplishments I’m going to speak about how I’m going to SuperBowl: Bijoux Style!

This year is the first time I’ll be watching the big game with my best bestie @spahag and her fiancé. He’s a Dallas Cowboys fan; which mean he cares about no other team but his own, and she could care less! We’re headed to the Vancouver Club for an elegant American-style Super Bowl Tailgate buffet; featuring a chili dog station with all the fixings, 3 types of wings, and fish taco station. Yumm! Slushy cocktails and draft beer will be on sale, but on special occasions this lady and her BFF only consume bubbles!

Denim is usually forbidden at “the Club” but due to the casual nature of this sporting event, darker (no rips) denim will be allowed, PHEW!

How do you SuperBowl?

Tank top from Live Love Game Day

Contrary to what my tank top say “girls who love football are rare, wife em’ up” check out this fun fact:

HEAR US ROAR

Women make up 45% of the 150 million US pro football fans; and according to Nielsen, the Super Bowl has logged higher female viewers than the Oscars, Grammy’s and Emmys. Our contribution is estimated to be $9.5 billion in NFL Sales in the recent years. We are pro-sport’s (but especially NFL) biggest growth market!

Got a hole burning in your pocket? Here are some fun bets!

1. What will Luke Bryan be wearing when he starts singing the U.S. national anthem? (Bovada)

·        Blue Jeans 1/2
·        Any other pants or shorts 3/2

2. How many times will Trump be said on TV during broadcast?

(Note: From kickoff to final whistle, live broadcast only, halftime and commercials do not apply.)

3. Will “Houston, we have a problem” be said on TV during live broadcast? (Bovada)

·        Yes 5/2
·        No ¼

4. What color will Lady Gaga’s hair be when she comes on stage for the halftime show? (Bovada)

·        Blonde 1/4
·        Any other Color 5/2

5. How many times will “deflate” or “Deflategate” be said on TV during live broadcast? (Bovada)

·        Over 1½ Even (or 1/1)
·        Under 1½ -140 (or 5/7)

6. How many times will Gisele Bundchen be shown on TV during the broadcast? (Bovada)

·        Over 1½ +110 (11/10)
·        Under 1½ -150 (2/3)

In case you are living under a rock, here are the game details:

When, Where and Who

Game day: Sunday February 5th 2017

Location: Houston Texas

Start time: 3:30 pm PST

Teams: Atlanta Falcons and New England Patriots

Halftime Show: Lady Gaga

FIT & Flirty DISCLAIMER – I do not take responsibility for any inaccuracies in this post. I’ve been known to mix up my facts and as a woman I reserve the rights to change my opinion about player and teams on regular basis. The one thing that will never change is my unconditional support for the Tampa Bay Buccaneers! #itsabucslife

Today is a great day to manifest the sh*t our of some good luck!

Ditch the negative vibes and use these good luck-oriented superstitions aimed at bringing you luck:

  • Get out of the bed on the right side (that is, not the left side). This side is guaranteed to make your day luckier.
  • Wear red underwear. This color is told to bring you more luck than other colors. Whatever you do, don’t wear green underwear or luck might abandon you
  • Get your most trusted lucky charm out. Place it in your pocket and/or wear it all day.
  • Forget cleaning; apparently handling a broom is unlucky on this day.
  • Think positively; tell everyone that 13 is your lucky number.
  • Think about how lucky you are and spend a little part of your day counting your blessings.

Friday 13th Fun Fitness Fashion:

Pink mesh legging with pockets from BlueFish Sport.

Straight out of cardio from Marcy’s in NY

Beast Floral Snapback in store.

For those of you who know me or have been following me on Instagram you already know that I’m a HUGE NFL fan. For those who didn’t know, VOILA! NFL rules my Sunday schedule seventeen weeks out of every year. I’m undoubtedly obsessed!!  I love the competition, the replays, the sport shows. I love the players, the coaches and the drama. I love the gambling, the trip planning around going to live games and the emotional roller-coaster I feel watching my teams. I love the noise of the stadium, my scratchy voice from yelling too much and all the fun faithful fans I meet along the way. I LOVE THE NFL and everything that comes along with it.

Something else I admire is the immense talent, dedication and athleticism of the players. These men are machines who train day in and day out with the intent to run faster, jump higher, throw further, tackle harder and kick longer than they did the previous season. Performance expectations from the league, the coaches, their teammates and even from us, the fans, keep rising and rising and somehow these competitors continue to break records!

After watching the Seahawks take home a last minute win at Century Link Field last Sunday there is no question in my mind that Richard Sherman, cornerback for the Seattle Seahawks is a GAME CHANGER! His talent, work ethic and game play is absolutely mind-blowing! Not to mention he is a man of intelligence, speaks his mind and can be a tad cocky (which I like, *blush*)

Sherman is the most feared cornerback in the league today! So what does it really take to become a game changer in sport and in life? Self-motivation is crucial. Set clear goals and constantly remind yourself of what those goals are! If you don’t know WHY you set your goals, chances are you will fail. Because when you hit a wall, when times are hard and when you are tired, no one else will be able to motivate, inspire or push you. It’s your goals and WHY you want to succeed that will keep you moving forward. Your mind tends to create limits for yourself but your body isn’t aware of those limits, so if you push beyond the doubts you will break old boundaries and teach yourself a new mindset.  To be a game changer it takes focus, dedication, sacrifice, a strong mind and consistent hard work!! Talent will only carry you so far, because someone will always want it more and work harder to surpass you.

In honor of Richard Sherman I’ve researched a few key exercises that are relevant to the cornerback position and I’m passing them along to help my fitness followers to become game changers in their own life!

Key workout areas of focus: footwork, speed and lower back

Exercise #1 – Back pedal

Instructions

1. Set up 3 or 4 cones (or any object) about three yards apart in a straight line.

2. Backpedal (run backwards) to the first cone. When the cone is in your peripheral vision, stop and accelerate forward to the first cone. Backpedal to the second cone, stop and accelerate to the first cone. Backpedal to the third cone, stop and accelerate to the first cone

3. Repeat 12 – 15 times.

Tip – this is about feet movement and agility. Try to gain speed but always maintain control.

NOTE – As a cornerback this is the most important exercise to focus on and excel at.

Exercise #2 – Hill runs (my personal favorite)

Instructions

Run 10 times up the hill. Keep good form, don’t over stride. Aim to run up as fast as possible and don’t to take a break until you’ve run the first 5 sprints.

Tip – Add a weight vest for difficulty. Remember PUSH yourself up that hill!

Exercise #3 – Explosion jump drill

Instructions

1. Jump. Explode up on to a step

2. React as fast as possible, Focus on pushing off as soon as your toes hit the step.

3. 2 or 3 sets of 20 quick jumps

Tip – this exercise is not about height. It’s about how quick you can get up and down. Focus on foot reaction and speed!

Don’t Miss FIT and Flirty’s Two Day SUPER BOWL Super Sale.

SET YOUR CALENDAR: Saturday Jan 31st and Sunday Feb 1st

SAVE 15% + earn double the rewards points on all purchase.

No item restrictions, $75 minimum order.

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