Get Fit Pod #124 The Cycling Workout – This is the first of two cycling workouts we will be releasing over the next 30 days.  This one is Long Steady Distance Cycling.  It can be done on a bike outside or on a cycle or spinning machine at home or at the gym.  

The workout times in at 1 hour.  It has eleven segments which will have you cycling in your Healthy Heart Rate Zone, Your Moderate Heart Rate Zone and there will be some short intervals in your aerobic heart rate zone.  Check out getfitpod.com for more information about Heart Rate Training Zones.  In addition you may want to check out Skip’s Heart Rate Monitor Suggestions.

This workout features some really great music; The Brew Definitions, Bill Tucker I Wanna Hold On To You, Fall Out Boy Dead on Arrival, Maria Daines Buddy’s Song, Deep Purple Girls Like That, Nate McDonough New Day, Aaron Looking Good, Kortney Jean New Dance, The Max Dancin All Around the Room, Shayna Zaid Catch The Morning Sun, Beatrice Ericsson In My Heart, and Mindy Gledhill Riddle.

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Episode 113- Heart Rate Training  We have been referring to heart rate training a lot in our recent workouts.  Many of you have e-mailed with questions about this very important aspect of cardio training.  This episode will “school you” on heart rate training and demonstrate what an important tool it can be in your overall fitness program.  This episode has three mini-workouts and a HIIT mini workout.  You will exercise in each of your heart rate training zones

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Get Fit Pod #123 Journaling as Part of Your Fitness Strategy- Journaling or documenting your fitness goals, progress and results is key to your overall success.  There are so many benefits of journaling as you mark and track your progress and efforts.  It helps you to gain clarity, to understand the big picture of your fitness efforts, and to keep you motivated and on track.  This episode spotlights journaling and will help you get started in adding journaling to your fitness program.   The episode feature three mini-workouts with music by;  Matthew Ebel Ordinary Guy, Fall Out Boy Grand Theft Autumn, and Sinister Dexter Chasing the Clouds.  After the close music is Teresa Wright Crawl.

The news break segment features information about a neat on line medical information program at the Mayo Clinic.  Check it out!

Here are some other links to on line resources that can help you with journaling;  Log Your Run The Fitness Journal My Fitness Journal Chart Me Healthy

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Get Fit Pod #122 The All Jazz Music (mostly) Interval Training Treadmill Workout -This 30 minute interval training workout for the treadmill is designed for both runners and walkers.  Many listeners have requested a workout with a jazz playlist.  So here it is!  It features a combination of jazz and urban active music.

The workout has both a warm-up and cooldown period.  It features 8 Speed Intervals, with rest intervals in-between.  All of this lasting just over 30 minutes.  Among other songs, the playlist features;  Greg Federico Pacific Coast Highway, Charlie Langer Outside and Never the Same,  Funkasarus Rex Mighty Love, Esteban Mass Aura,  Chamomile Un Pasa Mas, Beau Hall Swing Down, and an after the close song by Andreas Weise, Take Me Higher.

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Get Fit Pod #121 Destroy Camelback The 121 Workout-This is the third in our series of workouts as we prepare to Destroy Camelback Mountian.  It is an intermediate level treadmill workout.  The workout, which will last approximately 40 minutes, will consist of a warm-up, and six speed sets, each at different inclines.  Each speed set will feature three intensive speed intervals.  A cooldown period follows the speed sets.  The playlist for the workout includes;  Joe Colledge  Beautiful Girl and Story of My Life, The Brew Looking Down, Adam and the Walter Boys  Letting Go, Beatrice Ericsson  Starting All Over and Piece of My Heart, Steve Paroe Mary Mary and Sara, Dave Purcell No Turning Back, Verona Red On The Line and Marjorie, and George Wood Looking Up

Here are some important links to the workout structure and other important information discussed in the podcast.

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Get Fit Pod #120 Destroy Camelback – The Project Update -This episode is an update of the Get Fit Pod Destroy Camelback Project.  It is also an opportunity for new Get Fit Pod listeners to consider joining the project and add more motivation and fun to their 2010 health and fitness strategy.  This project puts all five of the Get Fit Pod elements (diet, exercise, knowledge, music, and journaling) together in one neat strategy to get you fit.  The episode has three mini-workouts and a special visit from Verona Red after the close of the episode.  Music for the  playlist for the mini-workouts includes; Adam and the Walter Boys  Letting Go,  Dave Purcell No Turning Back, and The Rewinds New Shade of Red.  Verona Red’s great song Warm Body Syndrome plays after the close.  Important links from this episode:  Destroy Camelback Page at Get Fit Pod    Printer Friendly Version of the Destroy Camelback Project Info   Destroy Camelback-Getting Started including baseline measurements     The Destroy Camelback 101 Workout Structure     The Destroy Camelback 111 Workout Structure  Don’t forget this Sunday, January 17th, I’ll be releasing Get Fit Pod Episode 121 which will be the Destroy Camelback 121 Workout and here is a link to the Marine Corps Family Foundation - this is the charity motivating me to do the climb get the sponsors and make a  donation.

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Get Fit Pod #119 The Exercise Element of the Get Fit Pod Strategy  -An introduction to the Get Fit Pod Core Element of Exercise.  This episodes provides important information about both cardio exercise and strength training.  It also has one mini-workout, with music by The Redline-Beautiful and a mini- hight intensity interval training workout.  Here are some links some additional background on cardio and strength training.  Cardio Exerise  Heart Rate Training Monitors  High Intensity Interval Training  Strength Training Skip’s Dumbbell Training Session Verona Red appears after the close of the episode with their song After All and don’t forget to check out Get Fit Pod Episodes 104 and 113.

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Get Fit Pod #118 The Diet Element – Diet is the first of five equal Get Fit Pod Elements.  I actually refer to Diet as “fuel”.  There are many diet plans out there and this episode will give you the criteria to select a diet strategy that will work for you.  This episode has important diet and fitness advice.  The episode will also feature a mini-workout and a specialy mini-High Intensity Interval Training Workout. 

Music for the mini-workout is provided by Gerry Wall and his song Fire In St. Peters and the after the close song features The Brew and Looking Down.  I talk a lot about my experience with weight watchers.  Here is a link to additional information about diet at getfitpod.com including the Get Fit Pod Diet Element .Pyramid .   Here’s the link to the article I quoted in the Newsbreak Segment and finally some links to some diets programs you may want to check out.  The American Heart Associati0n  The South Beach Diet    The Zone Diet   The Jillian Michaels Diet Weight Watchers

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Get Fit Pod #117  -Starting A New Fitness Year  This first regular Get Fit Pod Podcast of 2010 is designed to get you ready and motivated to start a new year of fitness and health improvement.  If you are starting a new fitness program or continuing your committment to fitness and health improvement, this episode of the Get Fit Pod will get you going.  This is the second of 5 episodes which will be released on successive days this week.

Episode 117 introduces our new opening and theme song for 2010.  There are three mini-workouts in  this episode with music from Ryan Shupe and the Rubberband -Dream Big,  The Brothers in Stereo- The Worst Crowd, and The Rewinds -Ghost Riders.

Here’s an important link to the Get Fit Pod Goal Setting and Measurements Chart to help you get started on your fitness program.  I was unable to locate the article from the February 2010 Runnners World Magazine on the web.  I’ll keep looking.  If you are a runner the February 2010 issue is worth purchasing.

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