Get on Track

A fall, fresh air fat blast

GET QUICK TIPS

Speed up your sprints with former collegiate track athlete Ashley Kaltwasser’s top tips for efficient movement and powerful posture.

GET YOUR HEAD RIGHT. Relax the jaw and neck muscles. Focus your eyes down the track.

DON’T SHRUG. Keep your shoulders down. Lifted shoulders can lock your hips and negatively impact your stride.

CONTROL YOUR ARMS. Flailing arms and excessive movement wastes energy. Don’t allow your arms to cross in front of your body, and make sure to keep your wrists straight.

KARATE CHOPS & POTATO CHIPS. Either extend your fingers into a flat karate chop-type position or close them to create a loose fist (pretend like you are holding a potato chip that you can’t crush). Tight fists can waste energy and disrupt the arm swing.

HIGH KNEES. Lift the forward driving knee high and keep it in line with the hip.

STAY ON YOUR TOES. Striking down with your heel will keep the foot on the ground longer, which will slow you down.

KEEP PUSHING!

Ashley and Justine’s tips for staying motivated during a tough workout.

FOCUS ON YOUR GOAL. “Always have an overall goal in your mind to help you get where you want to be,” says Justine.

STAY HYDRATED. Dehydration will drain your energy and motivation. Ashley reminds us to “make sure you are taking in enough electrolytes, especially if it’s a hot day.” She adds, “My drink of choice is Powerade Zero or Vitamin Water Zero.”

USE MUSIC. Music can help inspire optimal performance and give you the drive and determination to keep pushing. Justine jokingly adds, “If my iPod died in the middle of a tough workout, I might actually leave and finish later.”

THINK ABOUT HOW YOU’LL FEEL AFTER. To get through a tough workout, “Think about how good you will feel after you’re done— no one ever regrets finishing a hard training session,” says Ashley.

ABOUT ASHLEY KALTWASSER

IFBB Bikini Pro
2x Bikini Olympia Champion
Gaspari Athlete
Resides in Akron, Ohio
Former Division 1 Collegiate Track Athlete – 400m Hurdles

Check out Ashley’s “Keep it Fresh” column at FitnessRxWomen.com for her fun and flavorful fit living tips. You can also find her on:

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Ashley can be contacted for appearances through www.fmg-fitnessmanagementgroup.com.

ABOUT JUSTINE MUNRO

IFBB Bikini Pro
Magnum Nutrition Athlete
Marketing Professional & Personal Trainer
Resides in Toronto, Ontario
Played Soccer, Volleyball & Basketball

Justine is available for online contest prep training. You can connect with her through:

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REFERENCES
1. Behm DG, Chaouachi A. A review of the acute effects of static and dynamic
stretching on performance. Eur J Appl Physiol. 2011 Nov;111(11):2633-51. doi:
10.1007/s00421-011-1879-2. Epub 2011 Mar 4. Review. PubMed PMID: 21373870.

2: Kay AD, Blazevich AJ. Effect of acute static stretch on maximal muscle
performance: a systematic review. Med Sci Sports Exerc. 2012 Jan;44(1):154-64.
doi: 10.1249/MSS.0b013e318225cb27. Review. PubMed PMID: 21659901.

3. Gergley JC. Acute effect of passive static stretching on lower-body strength
in moderately trained men. J Strength Cond Res. 2013 Apr;27(4):973-7. doi:
10.1519/JSC.0b013e318260b7ce. PubMed PMID: 22692125.

4. Aguilar AJ, DiStefano LJ, Brown CN, Herman DC, Guskiewicz KM, Padua DA. A
dynamic warm-up model increases quadriceps strength and hamstring flexibility. J
Strength Cond Res. 2012 Apr;26(4):1130-41. doi: 10.1519/JSC.0b013e31822e58b6.
PubMed PMID: 22446678.

5. Kay AD, Blazevich AJ. Effect of acute static stretch on maximal muscle
performance: a systematic review. Med Sci Sports Exerc. 2012 Jan;44(1):154-64.
doi: 10.1249/MSS.0b013e318225cb27. Review. PubMed PMID: 21659901.

6. Hazell TJ, Olver TD, Hamilton CD et al. Two Minutes of Sprint-Interval Exercise Elicits 24-hr Oxygen Consumption Similar to That of 30 min of Continuous Endurance Exercise. International Journal Sports Nutrition Exercise Metabolism, 22: 276-283, 2012

7. Cicioni-Kolsky D, Lorenzen C, Williams MD, Kemp JG. Endurance and sprint
benefits of high-intensity and supramaximal interval training. Eur J Sport Sci.
2013;13(3):304-11. doi: 10.1080/17461391.2011.606844. Epub 2011 Dec 9. PubMed
PMID: 23679147.

Jaime Baird

Jaime Baird is an IFBB Bikini Pro. Her life’s mission is to help others, especially women, achieve their best in health and life.

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For sponsorship, appearances etc: Fitness Management Group

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