What time do we start and where do we meet?

We meet on the basketball court in Holly Park for the workout that best accommodates your schedule.  All workouts are 60 minutes.  Please be respectful of your coach and other participants by arriving early or on time, ready to go at the specific hour you are registered.  Street parking is accessible around the perimeter of the park, but be sure to check the street cleaning signs in the morning before you park.  Street cleaning restrictions are enforced. 

What should I bring with me?

The most important piece of equipment you’ll need is a good pair of cross training shoes.  The outdoor terrain may be rough and uneven with rocks and other debris.  Adequate cushioning and support in your workout shoes, whether walking or running, are very important protection for your feet, ankles, knees, and back.  Wear loose comfortable layered clothing suitable for the weather.  We workout rain or shine so rain gear may sometimes be necessary.  Water, a towel, light mat, and workout gloves are also strongly recommended.

How often should I attend Workout On The Hill?

Although everyone’s response to exercise cannot always be predicted, you’ll get the best possible chance of improving your fitness level if you workout at least 3 days per week.  Working out 4 to 5 days per week will significantly improve your fitness level over time.  Keep in mind that rest is very important for rejuvenation, the prevention of injury and over training.  Weekends are the time to rest and play.

What if it rains?

Cancellations will be kept to a minimum.  Appropriate rain gear is strongly advised.  If it rains on a workout day, we still train, unless the rain is cold, windy, persistent, and miserable.  If your car’s windshield wipers are on intermittent, we probably will train.  If your car’s windshield wipers are constant, there’s a greater chance it will be called off.  Your coach will make the decision within the hour before our workout.   In the event of a cancellation the make up workout will be held the following week.  You’ll receive an email to confirm any cancellation and rescheduling. 

Is the workout for everyone?

Yes, men and women of all ages are welcomed!  Take the Physical Activity Readiness Questionnaire (PAR-Q) to determine if you’re ready to exercise now.

What else should I consider?

You can double your workout benefits if you give special consideration to the following:

1) Set definitive goals for what you want to happen in six weeks.

Six weeks will fly by and you’ll love the changes you’ve made.  Setting specific goals (SMART Goals) for where you want to be in six weeks will set you up for the best possible chance of success.  Write down the changes you want to make with your deadline in mind.  Be realistic and avoid negative motivations.  I am available to help you establish and reach your goals.  Please let me know if you need assistance and together we will chart your journey to better health. 
 

2) Show up and be present.

Express the power of presence by bringing forward all your intelligences:  mental, emotional, spiritual, and physical.  If you choose to be fully present during Workout On The Hill, you optimize your chance of making a connection that ultimately creates lasting change in how we see ourselves.  When we choose to “show up” energetically and ready to receive, we are open to the power of presence and its rewards of greater clarity, realization, and truth.

3) Do your best.

When you really know you’ve done your best work, you have no need for self abuse, self judgment and regret.  When you give your best effort in any situation there’s nothing more you can do!  The irony is that your “best” is better on some days than it is on others  When you give your best in any situation there is no more that need be done!  Keep in mind that your “best” is better on some days than it is on others.

4) Hydrate before, during and after your workout for optimal performance.

Maintaining adequate hydration should be a major concern for anyone who exercises regularly.  Dehydration results in early fatigue and a loss in coordination skills. Your performance suffers with as little as a 2% drop in body weight due to dehydration.  Thrist is not a good indicator of whether or not your body needs water.  A) Drink one to two glasses of water (8oz – 16oz) at least an hour before you work out.  B) If possible, drink another 8oz 15-30 minutes before starting exercise.  C) Drink 3-6 ounces every 10-15 minutes during exercise.  D)  Consume 16-24 oz after exercise whether you or thirsty or not.

5) Monitor your diet and make good food choices.

Diet and exercise go hand in hand, but what you eat, how much you eat, and when you eat is very important to how well you can perform.  The low carbohydrate/high protein diets are a current trend and not conducive to maximizing your workout.  Although athletes do need more protein when they exercise more intensely, they also need plenty of complex carbohydrates such as fruits, vegetables, cereals, and pasta.  The liver can use protein to produce glycogen but it prefers carbs to repair muscle that is depleted during training.  Avoid exercising at least 90 minutes after a large meal.  The higher the exercise intensity and/or the greater the number of calories consumed, the longer the individual should wait between eating and exercise.