As the Customer Service Manager for Hyperwear, I spend my day fielding calls from customers, trainers, industry professionals etc. A large portion of calls I receive are concerning the Hyper Vest PRO. Recently, I have noticed a trend amongst the folks who consider themselves more hardcore than your average fitness enthusiast: over-loading.

It seems to me that people underestimate the resistance that the Hyper Vest PRO provides. Just adding 10 lbs. during a regular workout can be daunting, as such take it from me–train heavy, but not too heavy.

The vest is designed to work with your body, not against it, and when it comes to weights, more often than not less is more. I train with only 5 lbs. and it’s plenty! We recommend only using 10 percent of your body weight, and trust me it’s plenty. Give it a try at 10 lbs. before you add more weight.

As always, feel free to give us a call and ask before you purchase so you can make sure to get the correct size and weight. We want our customers to get the proper fit and weight, that’s what we’re here for! So go out there and train hard–safely!

Remington

For the past 6 years one of my favorite activities has been a loop 360 road ride with the guys from Ozone Bike Dept www.ozonebikes.com.  We do 30 miles in 3 hours climbing the challenging hills on loop 360 in Austin, TX. With over 800 feet of climbing and descent the route never gets dull. This is from last year:

Also, I’ve found that the steady, driving endurance pace for road cycling helps you in other areas of your fitness routine. Cycling has been a passion of mine for a very long time and as such I’ve never really been out of shape as long as I’ve gone out and rode at least once a week. It’s just a part of my overall active lifestyle, one I strive to constantly re-invent. Like I said earlier, diversity in your fitness routine keeps you from getting into a rut and making excuses to not workout. This brings me back to my Hyperwear connection.

Since I’ve been working at Hyperwear I’ve been attending daily workouts as well as our Fitmob! events and one of the main selling points of the SandBell and Hyper Vest PRO is the versatility. You can do practically anything with a SandBell or SteelBell, which keeps your workouts fresh and prevents you from doing just the same old dumbbell curls and bench press. The total body fitness aspect of the Fitmob! workouts and SandBell exercises really make working out more fun, and as such you are far less likely to start making excuses to skip a workout. Our president and founder Cosmo Raines has a knack for coming up with challenging and fun Hyperwear workouts that keep us interested. Our CEO Denver Fredenburg has an uncanny ability to come up with borderline sadistic workouts that push you beyond your limits and force you to dig deep to keep going. Combine that with the unique properties of our products and you have a fresh, fun, challenging workout that never gets old. So diversify!

Remington

Enjoy your favorite holiday foods, spend extra time with family and friends and get comfortable in those cozy, fuzzy pants, BUT follow these rules to keep from letting it all catch up to your waistline.

Before chowing down on Thursday’s Thanksgiving feast, make sure you’re fully hydrated. Most of the time when we feel like we’re “starving” with hunger, our bodies are really craving some H2O. If you sit down at the dinner table, with a stomach partially full of water, you’re almost guaranteed to eat less and feel more satisfied.

Portion control, portion control, portion control! This is definitely easier said than done, but it’s the most important key to healthy holiday eating. THINK about what you’re putting into your mouth. Is it really worth it to have three pieces of pie? Go on, indulge on Thanksgiving, but do so thoughtfully. Take normal portions of your favorite foods, breathe and talk between bites, and enjoy your food. The longer you take to eat, the more time your brain has to register when your stomach is full, stuffed or at button-busting capacity.

Lastly, make exercising a family ordeal. If you know you’re probably not going to exercise as often as you normally do, then suggest to your family to go for a walk the Thanksgiving meal, play a game of pick-up football, or introduce them to some fun SandBell exercises.

Also, to get more bang for your buck in the gym, wearing a weighted vest, like the Hyper Vest PRO, helps to burn more calories when doing the same exercises. So, enjoy the holidays, family and food. But do so consciously! Think about what and how much you’re eating, and make an effort to keep up your normal exercise routine.

Happy holidays!

I began playing roller hockey when I was 10 out in front of my house in the street. A group of kids my age would play every Saturday from the time we got up until it was too dark to see what we were doing. The game became such a regular occurrence that kid’s parents began to play. My dad even donned the rollerblades a time or two and would join in. It got so competitive that mini feuds would break out and neighbors were less than friendly as a result. I loved every minute of it. When I was 12 I graduated to playing in actual roller rinks and did so for the next 5 years. By the time I was 16 my team had made it to the junior Olympics and we even had sponsors. But roller hockey is for dorks.

My freshman year at UT I had a good friend that played for the UT men’s club Ice Hockey team. He would practice regularly at Chapparral Ice on I-35. He randomly asked me to join one night and it changed everything. He let me borrow a pair of skates and supplemented me with any gear I was missing. I could barely stay up the first hour but eventually got the  hang of it. From then on hockey was once again all I could think about. Christmas break that year I returned to Dallas for a month off from school and played just about every single day at the local Starscenter. My girlfriend at the time got so jealous of my preference of hockey over her that she dumped me. To this day I still think I made the right choice. For the next several years any time I was in Dallas I would bust out the gear and play drop-in hockey. I did so until around my senior year until I just didn’t have the time to play any longer.

My hockey gene lay dormant for the next several years until November 2009. I took my then girlfriend to a Texas Stars game www.texasstarshockey.com.

Being around hockey again made me realize how much I really missed playing. When I was home for Christmas later that year I pulled my gear out of mothballs in my mom’s garage and began to play again. I started by going to stick and puck sessions, which is where you can work on skating, shooting etc.. but not actually play.  It was a great way for me to get my skates back under me. One day I was in the locker room after a session when a group of guys were getting ready to play. One of em asked me if I’d like to join sometime. They informed me that they were in a program called “Hockey Lite”, which is a weekly, organized, pre-paid drop in session. They break it down by skill level so you can be competitive and play with those of similar abilities. I bought a new helmet, new socks, a new stick and on my 28th birthday played my first session. It was VERY intimidating that first skate back after such a long break but by the end I was at least hanging with some of the regulars. Since then I’ve been in every hockey lite session for 2 solid years, rarely ever missing a skate. In fact, if I take more than a week off I don’t feel like myself.  Here’s a video and some random shots from Hockey Lite:

Hockey Lite

Hockey lite has become such a regular part of my life that I can’t imagine not doing it. I have a great group of friends that I’ve come to know through hockey and they’ve become a regular part of my life. There’s such an interesting mix of personalities in this group. More than half are migratory snowbirds from Canada, Michigan, Boston, etc..and the rest are native Texans like myself. Most are over the age of 35 and have kids, however there are a few younger, single guys like yours truly.  We always go out to eat and have a few beers afterwards and the conversation is always about the game we just played. Its such an awesome way to play the sport you love and make new friends while doing so. There’s always friendly smack-talk yet for the most part everyone is very positive.  I’ve been playing consistently for several years now, so much so that I’ve started playing in the organized leagues. Which brings me to the Hyper Vest PRO and the SandBells.

Since my time as an employee at Hyperwear my fitness has already improved tremendously. Our daily workouts have improved my core strength, flexibility and overall fitness level. The 10 lb Large Hyper Vest PRO: http://www.hyperwear.com/buy/weight-vest/10-lb-large-hyper-vest-pro.html has become a part of my regular fitness regiment. I try to incorporate it into as many exercises as possible and even wear it around the office sometimes. I recently took my hockey playing to the next level and signed up for the Adult Men’s League at the Cedar Park Center. This is a major step up from the once a week drop-in game I’ve been playing, as such I knew I needed to really get in shape if I wanted to be competitive. I joke with the guys that getting paid to workout at FitMob! events is pretty great. Hyperwear products have already put me on the right path towards a higher plane of fitness, and it’s only going to get better. After last night’s FitMob! event I decided to keep rolling with the vest and give it a shot at an actual hockey game. To prove I’m not B.S.’ing I had a buddy snap a few photos:

Even warming up in the vest is a challenge. The compression and extra weight really forced me to breathe deeply and focus on my strides as I skated. Your average player wears up to 20 lbs of gear so that extra 10 really made a huge difference. I skated several laps, took some shots and stretched and was ready to play. The first shift was fairly normal as my adrenaline was already pumping so I didn’t notice too much of a difference, however by the time I had settled down and began my second shift the weight of the vest was very apparent. I barely made it off the ice that shift. I decided that I had enough extra gear already and ditched the vest in the locker room. The next shift I FLEW down the ice like Sidney Crosby. Just half an hour skating in my Hyper Vest PRO and I could tell a huge difference. I was skating faster, had more energy and just overall felt like I had a step on everyone. I know keeping up with my Hyperwear training will only lead to more gains. Take it from me: If you want to get fit and perform better at any sport, go get some Hyperwear gear.

Chris Remington

Total Body Circuit Exercises:

1. TRX/Hyper Vest Pro one leg squat to hip hinge combination
2. SandBell rotational push-up
3. TRX/Hyper Vest Pro torso rotation
4. SandBell burpee slam

It’s your move! CLICK HERE to watch this week’s Hyper Training Lab video.

As a new employee with Hyperwear I had spent the first few days on the job soaking up information and procedures, learning about our product and getting to know my new co-workers. I wondered why everyone was always dressed in workout clothes. I had never felt over-dressed in jeans.  It soon dawned on me that Hyperwear takes fitness very seriously. I’d find out the hard way. Last thursday I joined the Hyperwear Fit Mob crew on town lake for my first workout. I have a sample Hyper Vest PRO: http://www.hyperwear.com/discover/hyper-vest-pro.html/with 5 lbs in it at the moment so I strapped it on and headed out for a 3 mile jog with the group. My first thought was “hey I play ice hockey, I can knock out 60 miles on the road bike like nothing, why should this be any different?” After half a mile of running in the Hyper Vest and tossing sandbells like footballs I was gassed. The rest of the group kept going and my pace slowed to a crawl. But I kept going. Being the new guy I didn’t want to give the impression I was slacking so I pushed it. My legs were screaming and my chest heaved. But again I kept going. By the time I reached the end my legs felt like jello and I was fairly dizzy. It dawned on me that there really is something to the weight vest as that was one of the tougher 3 mile jogs I’d ever done. I met up with the group and we began the second half of the Fit Mob session: a sandbell workout.

The sandbell portion of Fit Mob consisted of dynamic full body motion exercises and some partnered tossing/slamming ones. It was a killer workout to say the least. The sandbell is so versitale you can do practically anything with it.  We kept the pace high for half an  hour and finished strong. Everyone seemed to enjoy it. Afterwards we snapped a group photo:

As I drove home I could barely use my legs to change gears in the Jeep. I woke up the next morning and practically fell out of bed as I could hardly move. In fact, my legs were sore for 4 days afterwards. Somehow it felt good. Needless to say I’m excited for the next Fit Mob session and look forward to all the punishment my body can handle because I know this: Fit Mob will make you stronger.

Check out http://www.hyperwear.com/community/events.html/ or https://www.facebook.com/hyperwear to find out when the next workout will be held.

Chris Remington

Fun size candy calories:

• Snickers- 72 calories
• Reese’s Peanut Butter Cup- 80 calories
• Almond Joy- 91 calories
• Reese’s Nutrageous- 95 calories
• M&M’s- 90 calories
• Peanut M&M’s- 93 calories
• Butterfinger- 100 calories
• Milky Way- 76 calories
• Skittles- 80 calories
• Kit Kat- 73 calories

Ready to make a B-line for the gym after adding up those “fun sized” calories? Before you lace up your kicks, keep reading to see how you can get the most out your workouts this week.

One easy way to kick start calorie burning without changing your workout routine is to simply throw on a Hyper Vest PRO weight vest.

“…by adding resistance to your workout, you can boost your overall caloric output. Resistance in the form of a weighted vest helps to amplify your calorie burning results of any weight-bearing exercise such as running, jumping rope, or playing your favorite sport,” says Kimberly Butts, author of the Livestrong.com article “Weighted Vests to Burn More Calories.”

Another great way to get more bang for your caloric buck is with circuit training. According to Harvard Health Publications, on average a 155 pound person will burn 298 calories after 30 minutes of circuit training, and a 185 pound person will burn 355 calories. For some GREAT circuit training ideas, view our Hyper Training Lab videos on YouTube, or click here to see the most recent one!

Don’t see your favorite candy on this list above? Read the full article on calories in popular Halloween candy on fitsugar.com.

Drill Thrill #1: Heave Ho

1. Divide students into pairs and give one SandBell per pair.
2. Direct partners to lie in the sit-up position, with their toes barely touching each other.
3. One partner begins by hugging the SandBell across their chest.
4. Both partners simultaneously do a sit-up, and once they meet at the top the partner with the SandBell hands it over to the other partner who holds it as they lie back down.
5. Repeat the sit-ups with alternating SandBell hand-off. Challenge students to see how many sit-ups they can complete in 30 seconds.

Drill Thrill #2: Hoist the Sails

1. Divide students into pairs and give two SandBells per pair.
2. Direct partners to sit facing one another, legs extended, with the SandBells at their feet.
3. Working together, partners “hoist the sail,” i.e. balance one SandBell on their feet and then lift it as high as they can without dropping it.
4. Challenge pairs to lift both SandBells when they become accomplished at lifting one.

Now go out and have your students give these games a try! Remember, you can always incorporate these games into a circuit or relay to switch things up and get everyone moving!

The following exercises are a great way to improve strength training movements and overall performance, and also have the added benefit of loading one side of the body, which places an additional emphasis on targeting rotary stability muscles.

Core Challenging Circuit Exercises:

1. Squat with one arm carry- Using a SteelBell
2. Lunge with lateral exchange – Using a SandBell
3. Upper-body one arm curl to press- Using a SandBell
4. One leg dead lift with one arm reach – Using a SandBell

All of these exercises are a great addition to building your exercise menu for stability challenging movements. Also, be sure to tailor the weight and number of repetitions to fit your individual workout requirements. Go out, give this circuit a try and let us know what you think!

When deciding which muscle groups you’re going to work on during a particular workout, you’re probably not saying to yourself, “Okay, I’m going to do back today, legs tomorrow and grip-strength/forearm on Wednesday.” But, you might want to consider adding in some grip-strength and forearm focused exercises for a number of reasons.

Your finger movement and dexterity is controlled by all of the muscles in your hands and forearms. Having strong hands and fingers means more than a confident and firm handshake. Think of ALL the daily movements you do that require your hands—locking doors, blow drying hair, tying shoes, buttoning a shirt, assembling equipment, changing the radio station. Almost everything you do requires exerting activity from your fingers and hands, even the activities you do almost unconsciously.

“Improved gripping strength produces faster results in the gym because you are able to hold onto heavy weights… In sports requiring the use of a racquet or bat, you’ll be able to swing it harder without losing your grip,” says David Benjamin in the online article “Benefits of Hand Grip Exercises” on livestrong.com.

Want an easy way to improve grip strength, while still completing your everyday exercises—PICK UP A SANDBELL!! Seriously.

The active, shifting movement of the sand inside the SandBell (or steel inside the SteelBell), constantly activates and challenges the muscles in your hands and forearms. Practically every exercise you can do with a SandBell will also challenge those grip strength muscles that you now know are so important.

For SandBell exercise ideas, view our Hyper Training Lab videos. The videos are a great tool for expanding your fitness knowledge and uncovering new ways to challenge your body, get fit and increase your performance levels.

Total Upper and Lower Body Combos:

1. Squat to band row
2. Slide knee tuck to push up
3. Lunge with arc
4. Rainbow slam

To view this week’s Hyper Training Lab video, click here. Use these movements to build your exercise archive and improve total body performance. This is a great metabolically challenging circuit that can be incorporated into a variety of settings, and used by anyone from fitness enthusiasts to athletes and trainers. Go out, give it a try and let us know what you think!

TODAY, Monday October 17^th at 6 p.m. marks the kick-off of the Hyperwear Team Pavement Pounders weekly running group! Every Monday at 6 p.m., a member of the Hyperwear staff will meet underneath the Mopac Bridge on Town Lake to lead the group in a run. Team Pavement Pounders is completely free to join and open to ALL ages and endurance levels.

Runs will vary from 3 to 7+ miles, depending on the running ability of the group, and Pavement Pounder news and updates will be posted on Hyperwear’s new events calendar! As an added bonus, on selected weeks there will be Hyper Vest PRO’s available to test out during the run, as well as Hyperwear employee and Ambassador guest runners!

The Hyperwear Pavement Pounders running group is a perfect fit for everyone from novice runners looking to join a fun, social running group, to those runners training for races and looking to challenge themselves or want the consistent motivation of a weekly running group. Each week, runners will have the option of completing the standard 3-mile loop around Town Lake, or sticking with the group and taking an extended route.

We recommend parking underneath the Mopac Bridge, or along the street if spots are available. The Team Pavement Pounders running leader will be wearing a Hyperwear shirt, and will meet near the Run Tex water station near the base of the bridge. Also, don’t forget to check the events calendar on the Hyperwear Facebook page for special news and updates.

Mark your calendars, bring some friends and we’ll see YOU at the Mopac Bridge on Town Lake this evening at 6 p.m.!

Drill Thrill #1: Ding Dong

1. Arrange students into pairs, giving one SandBell per pair.
2. One partner begins by standing on top of the SandBell, while the other partner stands on the floor.
3. Partners clasp each other’s wrists.
4. The student standing on the SandBell jumps backwards onto the floor, while their partner simultaneously jumps onto the SandBell.
5. Challenge students to stay in rhythm jumping on and off the SandBell for as many “ding dongs” as possible, or see how many they can do in 30 or 60 seconds.

Drill Thrill #2: Pound It!

1. Arrange students into pairs, giving one SandBell per pair and direct partners to face each other with three to four feet between them.
2. One partner holds the SandBell at chest height with arms extended, gripping the colored rim so that the logo is facing the floor.
3. The partner without the SandBell stands with their arms outstretched at chest height and hands balled in fists.
4. At the sound of the whistle, the student begins pounding the bottom of the SandBell in an up and down alternating-arm motion.
5. The student pounds the SandBell as fast as they can for 30 seconds, and then switches roles with their partner.

*Variation: Students can stand stationary while pounding the SandBell, or the partner holding the SandBell can slowly move the SandBell up and down or side to side. The other partner must then move and follow the SandBell and continue to pound it as they are guided around.

Challenge students to complete these drills as fast as they can to amp up the complexity! Now go put these drills into action and check back in a couple weeks to uncover even more great partner drills!

In the YouTube video, Diane reveals several key exercises that target areas in need of strengthening and improvement after breast cancer treatment, surgery or reconstruction. Focusing on these areas works to decrease recovery time and helps get breast cancer survivors back to their normal functioning lifestyles.

Target Area #1: Upper-Body Range of Motion

• Rolling push-up on at an elevated position: Shift from right to left and low to high, use a plyo box, bench or bar on the rack. Begin to increase range of motion as your become stronger and more comfortable with the movement.

Target Area #2: Postural Changes

• Vector training with bands: Focus on posture strength, start in forward position and pull all the way back to a row. This exercise emphasizes muscles in the lower part of the shoulder blades that helps to improve posture.

Target Area #3: Re-Gaining Grip-Strength

• Bent over row: Use a SandBell, which allows you to dig into the moving, shifting sand that activates grip muscles. Complete repetitions of bent over rows, making sure to constantly have a strong, active grip.

It’s important to note that everyone is very individualistic in their type of cancer, treatment and recovery plans, so it’s essential to always check with your doctor before you begin any sort of exercising plan.

View the YouTube video to see these exercises in action, and be sure to pick up the October issue of Austin Fit Magazine for more on these exercises, and information from Diane!

Lateral Lower Body Blast:

1. Lateral Speed Squat: Start in wide position, making sure to sit back in proper position, and lunge from left to right without picking up the feet.
2. Lateral Lunge with Reach: With this lunge you introduce a step, be sure to load the SandBell on the outside and pay attention to the grip-strength muscles being activated.
3. Lateral Box Shuffle: It’s important with this exercise to really push off the outside leg. The SandBell load helps emphasize the change in direction when transitioning over the box step.
4. Skaters with SandBell Reach: Make sure to push off each foot and to take the SandBell toward each shoe to load on your basis of support.

Build from 12 repetitions per exercise for 2-3 sets, once a week for beginners, and more advanced exercisers can begin at 24 repetitions per exercise for 3-4 sets, once a week.

This circuit is a great challenge to keep in your arsenal of training tools. Incorporate these exercises, and ones similar to it, to make sure you’re strengthening those lateral movement muscles. Go out, give this a try and let us know what you think!

To view this week’s Hyper Training Lab video with Diane Vives, click here!

But, imagine being a professional athlete or Olympian.

Working out and staying fit is your job, and that time from 9-5 spent gazing at a computer now becomes eight hours of work, sweat and complete dedication. That hour on the treadmill doesn’t seem so bad now, does it?

“People don’t know the process which athletes undertake in their individual sports to reach the Olympic level. You get there by sticking it out. There are a lot of people that try and give up,” says Jim Ochowicz, men’s professional road racing team Olympic athlete, in the article, “How to Train Like An Olympian” on Forbes.com.

The online article goes on to say that on average, athletes spend four to eight years preparing and training before making an Olympic team. Also, training schedules aren’t planned weekly or monthly, but yearly to ensure they reach specific performance goals.

While less than one percent of us will ever be able to call ourselves Olympic athletes, you can still employ some of their training techniques so you can look and feel like one. The online article, “Go for Gold! Learn to train like an Olympian” reveals some great fitness tips from various professional coaches.

Below are several key training tips from the article:

“Weights are great, but don’t underestimate the power of body-weight exercises. They provide you with a body awareness that you just can’t get with plates or dumbbells, and that translates into more explosive power in the ring and more agility in the real world,” says Larry Nelson, USA Boxing’s 2003 developmental coach of the year.

“Along with flexibility and body control, balance is an essential component of weight lifting. The best way to bolster it is with an overhead squat,” recommends Mike Burgener, father and coach of Casey Burgener—top-ranked US power lifter in Beijing.

“Whether you’re trying to log a faster 10K or just keep up with your bean-thin teen, the key to running more efficiently is to reduce the amount of time your feet spend on the ground. One of the best ways to do this is with hill sprints…” says Brad Hudson, champion marathoner and current coach of Olympic gold medal marathon hopeful Dathan Ritzenhein.

Bottom line, being an Olympic athlete and training like one takes time and dedication. Putting in an hour a day will make you feel better, look better and live a long and healthy life. So, next time you decide to put off the gym because you “just don’t have enough time,” think about those people logging in eight hours a day, every day, of mentally and physically strenuous training, and march yourself straight into that gym!

Welcome back to this week’s Hyper Training Lab with Diane Vives! There are many great applications that make the SandBells and SteelBells great tools for partner work.  This could be a station within a bigger circuit, or a great way to set up an entire circuit for partners. The SandBell movement actions of tosses and strikes add a fun and effective element to the workout.

1. Split lunge with flips (Pillar Two – Level Change): Great isometric hold to increase leg strength while creating a fun stability challenge with the SandBell tosses
2. Partner Plank Flips – Mirror/Follow Leader options (Pillar Three – Upper Body Push/Pull): Trains the upper body while keeping you motivated with the great interaction of a partner.  Great stability strength and single arm strength while performing the flip action.
3. Partner side strikes (Pillar Four – Rotary Stability/Rotation): Focus on turning the shoulders as a unit with the action of the mid-torso.  Great for core strength and the rotational strength needed in changes of direction in sports agility movements
4. Partner shuffles  (Pillar 1 – Locomotion/Biomotor Skills): Here we focus on lateral locomotion and challenge hand-eye coordination with the chest pass.  Great for increasing the energy demands of the overall circuit and still maintaining the fun factor with partner work.

Look out for more great challenge circuit ideas in next week’s Hyper Training Lab that are perfect for conditioning and pushing toward your personal best!

Click to view this week\’s Hyper Training Lab video!

When you begin racking up those miles, your body not only increases endurance, but also the production of free radicals, which are produced naturally by our bodies. What’s more, the more you run, the more your body produces these agents that over time can slow recovery and increase your susceptibility to disease.

In order to combat these muscle-damaging radicals, there are several foods that aid in protecting your body and keeping nutrient stores full. Matthew G. Kadey, in his article “Natural Defense” for the September issue of Runner’s World, sheds some insight onto just what foods runners should be sure to incorporate into their diets.

First up, black rice, which is loaded with antioxidants that fight off those free radicals, have been shown to provide a defense against cancer and heart disease. Next, Brazil nuts contain a plentiful source of selenium that the body uses to create a “crucial antioxidant enzyme.” Kadey recommends adding Brazil nuts to salads or blending with milk and fruit for a smoothie.

Kadey’s third recommendation, egg yolks, are a primary source of lutein and zeaxanthin that combine to protect your retina and eyes. Egg yolks also contain selenium, vitamin E, high-quality protein and choline, which can help to keep your ticker healthy.

Adding lentils to your diet is said to help improve muscle recovery and decrease risk for chronic diseases. Lentils are a nutritional powerhouse that contain protein and tons of essential vitamins and minerals. A delicious way to incorporate lentils into your next meal is by replacing half the meat with cooked lentils when grilling burgers, says Kadey.

To read the full article and uncover a few more foods essential for runners, you can view Kadey’s article here. Try out some of these foods or incorporate them into recipes of your own and let us know how they turn out!

Drill Thrill #1: Scissors

1. Give each student a SandBell.
2. Instruct students to start in a forward straddle position, with one foot in front and one foot in back.
3. Students begin by placing one foot on top of the SandBell, and when a whistle is blown they jump and scissor their feet back and forth to alternate landing each foot on top of the SandBell.
4. Challenge to see how many “scissors” students can do in 30 or 60 seconds.

*Variation: If there are not enough SandBells for each student to have their own, arrange students in groups and they can take turns executing the exercise and then compare their numbers with one another.

Drill Thrill #2: Straddle On

1. Give each student a SandBell.
2. Instruct students to start in a straddle position, placing the SandBell on the floor between their feet.
3. Begin exercise by squatting and jumping to land with both feet on the SandBell and then jumping back out to the straddle position.
4. Challenge to see how many “straddle ons” students can do in 30 and 60 seconds.

Drill Thrill #3: Slalom

1. Give each student a SandBell.
2. Instruct students to stand with both feet on the SandBell, then jump to one side of the SandBell and then immediately back on top of it.
3. Jump to the opposite side of the SandBell and then back on top again.
4. Repeat alternating side and center jumps for 30 seconds.

These short, quick drills are great exercises to add to relays, circuits or game challenges. You can also combine today’s drills to make a feet-focused challenge circuit that’s sure to get everyone’s heart pumping and faces laughing. So, go on out and give these drills a try!