Running Mate Blog

Here you will find everything you need to get back into shape, including FREE podcast workouts, Custom Race Tracks, running gear, and tons of support from other beginners just like you.

Help Support 5K101: Click Here!

5K101 T-Shirts

Help support Running Mate and show your support of the 5K101 program by ordering a limited edition 5K101 T-Shirt.  Read more!

10K Program

Ready to take your training to the next level?? Get a 15% discount on Yuri's 10K podcast trainer using the promo code "5k101".  Read more!

5K This Weekend?

Are you Graduating 5K101 or running in a 5K this weekend?  Tell us about it here!

This is a huge accomplishment and you should be proud!  If you are running in a 5K or 10K race this weekend, please use the comment section on this blog post to tell us about the race (Name of the race, Where it is, Who/What it benefits, Etc…), and be sure to post a link to the event if they have a web presence.

Best of luck with your race and be sure to tell us how you did.  If you took race photos, those are always welcome on our facebook fan page.

If you want to continue your running training program beyond a 5K, such as a 10K or a half-marathon, click here for some other programs that I recommend.



banner

Fitter U Podcast Training

What is Fitter U?

Fitter U is the world’s first and only 12-week body shaping fitness program for iPod/mp3 players.  Featuring 35 hours of full body circuit training and interval cardio workouts led by Yuri Elkaim, Canada’s top trainer.  All that’s needed for these workouts is a stability ball, a few dumbbells, a step, and a cardio machine.  Lose weight and get fitter than ever without hiring a trainer!

In just 12 weeks and without paying thousands of dollars to hire a trainer you can be fitter than ever and have the body you’ve always wanted!

How much is how you look and feel important to you?  Is it important for you to be in great shape, at your ideal weight, and feeling more confident with your body?

Suppose that you could finally achieve a fit, slim, and toned body without having to hire a trainer.  What if you could have the guidance, motivation, structure, and accountability that a trainer provides without him/her being there right beside you?

Sound too good to be true?

Well, not if you have the right tool.  You see there really is nothing like having your own personal trainer to push you towards a slimmer and fitter body.  But what if you can’t afford one?  Most “good” trainers charge upwards of $75 per hour!

But, finally there is a solution for you!

My good friend Yuri Elkaim, who is a former professional soccer player, considered by many as Canada’s top trainer, and head of strength & conditioning for the University of Toronto men’s soccer program, has packaged his expertise into mp3 audio format!

Yuri and his company Total Wellness Consulting are the industry leader in developing total body workouts for your iPod/MP3 player.

His hallmark program, Fitter U, is the world’s only 12-week body shaping fitness program for iPod/MP3 players and its helping people from all walks of life achieve unbelievable fitness and weight loss results without paying for a trainer.

Yuri developed Fitter U to help people just like you achieve amazing results in a much more convenient and affordable manner.  Fitter U’s 12-weeks of circuit training and interval cardio training workouts only require a stability ball, a few dumbbells, a step, and a cardio machine.

Fitter U features Yuri’s voice guiding and encouraging you through your headphones, alongside motivating workout music.  It’s really as good as having him there right beside you.

Here are some of the other benefits you will experience using his Fitter U program:

- You will feel absolutely fantastic, have more energy, and feel great about yourself.
- You will have more time for yourself by cutting the time of your workouts in half!
- You will no longer need to think of what to do in the gym – it’s beautifully laid out for you with Yuri right there beside you guiding you through your workout from start to finish.
- Faster results – you will have on-going instruction and motivation to push you through your workouts.
- Your workouts will be safer and more effective as Yuri provides the instruction for proper lifting mechanics through his audio guidance and a comprehensive 80-page Success Journal (PDF format) which includes the exercise pictures, workout trackers, and much more!
- You will discover the keys to successful goal setting and overcoming limiting beliefs.
- and much, much more!!

If you’re sick and tired of struggling with your weight and are ready to make a change, then go now to check out Yuri’s Fitter U program!

ALSO!!!  Using Fitter U you save $3,366 compared to what it would cost to hire a trainer for the same program!  Lose weight and get fitter than ever without a hiring a trainer today!

Burn More Bodfyat With Spices

I borrowed this from John Benson’s newsletter and thought I would share it b/c it’s got some good info in here. – Todd

It’s the spice of life.

Food that is. Or opinions. I guess there is a lot of things that are officially “the spice of life.”

I think spices are the spice of life.

Not only can spices save an otherwise boring healthy meal…. they can also help you burn more bodyfat.

The January 2006 issue of The Journal of Physiology and Behavior cited numerous studies on several spices that increased thermogenesis in the body.

Thermogenesis is simply heat — and since a calorie is a unit of heat, guess what?

More thermogenesis = more calories burned = Less bodyfat.

Pretty cool stuff this thermogenesis.

For now, here’s the spices that work the best to help you burn bodyfat:

1. Capsaicin, the compound gives red chili pepper its heat, increased energy via heat expenditure by up to 23% after ingesting it at breakfast.

2. Black Pepper increases body heat (thermogenesis) by bonding to TRPV1 receptors in the brain.

3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.

Combine these three spices:  Red chili pepper, black pepper and turmeric, and use them liberally (as you can handle them) on your lunch and dinner meals.

Just be careful not to overdo the spices, otherwise you’ll end up with more heartburn than fatburn.

Want more details?  Get them here –

http://www.everyotherdaydiet.com/go/toddlange <— more thermo-genesis, less body fat.

3 Keys To Weight Loss <— video tips

Congrats September Graduates!

Who do we have graduating in September?

If you would like to add your name to the list of graduates, just leave a comment on this post!

This is a great accomplishment and I hope you are as proud of yourself as I am!  I have truly enjoyed listening to all your success stories on Facebook and I’m thrilled to welcome you to this awesome sport as an “official runner“!  Please stay in touch and let the rest of us know when you reach new milestones such as beating your personal best times, or compete at the next level (10K, half-marathon, marathon, etc.)  I love hearing about your success and I know that others who are just getting started will find inspiration in your accomplishments.

I still have several 5K101 T-Shirts available (depending on your size and color preference) just in case you would like to order one to show off in your next race.  If you would like to order one just click here.

Also, if you’d like to donate something to the 5K101 program, just click the donate button below.  Anything is greatly appreciated!!


Now it’s time to start thinking about what your next goal should be. Goals help to keep us motivated and pushes us to reach new heights.  Many of you have asked when I will have a 10K program available and I do plan on making this available, but it’s still a few months out.  I don’t want that to stop you though, so if this is where you are headed, definitely check out the podcast-style training programs that Yuri Elkaim has available.  He has an excellent 10K and half-marathon training program that I am sure you will enjoy.  You can access all his training programs by going to http:www.getyuri.com.  Plus, Yuri is a good friend of mine and is extending a 15% discount on any of his Treadmill Trainer programs if you use the promo code “5k101“.

Again, Congratulations on your accomplishment. I wish you the very best in your new pastime and hope that you will remain an active member of the fan page to help encourage others as they work their way through 5K101!

- Todd

P.S.  Please don’t forget to leave an iTunes review! 5K101.com – Couch to 5K in 8 Weeks