Training for a 5K Race the MVP Way

Training for a marathon or a triathlon takes a lot of hard work, dedication and most importantly a lot of time.

I commend those who are marathoners and triathletes, but if you are like most people, your time is very valuable, but at the same time working out and exercising is very important. That is why I suggest that you train for a 5K run.

Here are three reasons why I love training for a 5K race.

1. It does not take up a lot of your time - the program below has you running on an average of only 9.5 miles per week.
2. It is less taxing on your body – It takes me a long time to recover after running a marathon. I can recover from a 5K in a day or two.
3. It is a way to track your progress – You can try to improve your time during every race.

I strongly feel you will be able to complete your first 5K and be clocked at a competitive time within eight weeks, if you follow my 5 K training program.

I have added two days of strength training on Wednesdays and Saturdays. Saturdays will be your most challenging day. The workout consists of a combination of running and strength training. I recommend that you run first then follow it up with a 30-45 minute strength training routine.

You will have two rest days, Monday and Friday. This will give you enough time for your body to recover.

The other days are filled with road work. Remember to wear proper clothing while running outdoors.

Also, remember to drink plenty of water, eat right and get 7-8 hours of sleep.

Are you ready to get started! I hope you are excited. Training for a 5K will give you confidence and character. It will also relieve the stress, and boost your attitude.

Get off to a running start! Remember, exercising allows you to add more years to your life and add more life to your years.

The MVP 5K Beginner Training Schedule

Week 1
Sun: 15 min EZ run
Mon: Rest
Tues: 1.5 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 2 m run/Strength Training

Week 2
Sun: 20 min EZ run
Mon: Rest
Tues: 2 m run
Wed: Strength Training
Thurs: 1 m run (race pace)
Fri: Rest
Sat: 2.5 m run/Strength Training

Week 3
Sun: 25 min EZ
Mon: Rest
Tues: 2 mi run
Wed: Strength Training
Thrus: 1.5 m run (race pace)
Fri: Rest
Sat: 2.5 m run/Strength Training

Week 4
Sun: 30 min EZ run
Mon: Rest
Tues: 2.5 m run
Wed: Strength Training
Thrus: 1.5 m run (race pace)
Fri: Rest
Sat: 3 m run/Strength Training

Week 5
Sun: 35-40 min EZ
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 3 m run/Strength Training

Week 6
Sun: 40 min EZ run
Mon: Rest
Tues: 3.5 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 4 m run/Strength Training

Week 7
Sun: 40 min EZ run
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 4m run/Strength Training

Week 8
Sun: 40 min EZ
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs:2 m run
Fri: Rest
Sat: 5K Race!

Ladies - African American Hair Care For Exercising

Foxy 95.5 radio personality, Niecy, admits that one on the most popular excuses that African American women use for not exercising is "I just got my hair done."

The hardest time part about exercising is knowing you are going to sweat your hair out and you will have to spend 30-40 minutes repairing fixing your hair. Plus, you may wear a short, sexy style so you can't just wash and go.

I understand that you spent a lot of money on your hair and looking good is very important. But the lack exercising can hurt you in the long run. The obesity rate among African American females is 70%. The reason why is poor eating habits and not exercising.

Here are 8 tips on how to stay fit and keep your hair tight and right at the same time.

1. Work out before bed, then you just need to shower and get your hair to a sleeping point

2. Wear an Underarmour cap, if may wick the sweat

3. Change your hairstyle to something more low-maintenance

4. Wear a wig

5. Wear a head band and pull your hair back

6. Wear braids

7. Put on a shower cap after your workout and hop in the shower and then just touch up your hair with the straightening iron afterwards.

8. Make getting fit a priority and try your best to work around your hairstyle

MVP Boot Camp Teams Up with Foxy For Foxy Fitness Night

Please join us along with St. Louis Radio Station, Foxy 95.5 on Wednesday, July 23rd for a FREE MVP Boot Camp Demonstration.

Radio DJ, Niecy of Foxy 95.5 will be there to get her workout on.

The Foxy Fitness Night will take place at Hazelwood Central High School, located at 15875 New Halls Ferry Rd in Florissant.

The warm-up lap will begin at 7:15 sharp!

Please bring a exercise mat, a bottle of water and lots of energy.

MVP Boot Camp is fitness program designed to help you lose weight, burn fat, feel great, improve your energy and health.

The program has helped hundreds of people lose pounds and inches for the last three years. You will quickly find out that our Boot Camp program is a fun and challenging workout. It will also help you:

- Improve Your Strength
- Improve Your Endurance
- Improve Your Flexibility
- Improve Your Body Fat
- Improve Your Physical Fitness Assessment Testing

To register for the Foxy Fitness Night go to http://www.mvpfitness.net/

Come out on the 23rd and take part in one of the most unique physical fitness programs in St. Louis.

Ron Winans Heart of Champion 5K Race Results

On July 12, 2008, I ran the Motor City. I participated in the RonWinans Heart of Champions 5K Run in Detroit.

It was a very enjoyable and unforgettable weekend!

I would like to thank Pastor Marvin Winans, of Perfecting Church for his red carpet treatment all weekend long.

The run was a blast. The course at Belle Isle Park is very scenic and challenging. I finished 18th out of a group of over 700 .

The two most impressive runners were Jacqueline Blair and Raphael Evanoff.

Jacqueline finished 4th and clock in at a time of 22:10, while Raphael finished 9th at 22:28.

Not bad considering that Jacqueline is 53 years young and Raphael is 56.

No matter what age you are, always remember the benefits of an exercise program.

Exercising adds more years to your life and adds more life to your years!

Click here for the results of the Ron Winans Heart of Champions 5K Race

Ron Winans 5K Heart of Champion Race Results

The Ron Winans 5K Run is an excellent event and I urge you to attend next year's race.

In 2009, I will form a MVP Fitness/MVP Boot Camp race team to attend The 4th Annual Ron Winans Heart of Champion 5K Run.

More detail to following in the upcoming months.

How to Become Armed and Dangerous

Caring for your body is paramount. You want to stand out in front of a crowd and the way you look not only builds your confidence, but is also makes an very lasting impression on others.

One of the most popular fitness goals for women is to have toned arms.

A great example of a person with perfectly, sculpted toned arms is actress Angela Bassett.

Your goal may be to look great in your bathing suit at the pool, or to finally fit into that sun dress that is hanging in your closet or it may be to get rid of the jiggle when you wave.

No matter what your goal is getting rid of the "ole lunch lady" arms takes hard work and dedication.

Click on the link below and try my MVP Toned Arm Workout.

This workout combines jumping rope, resistance bands and body weight exercises.

If your will do this simple workout twice a week you will be able to melt away those flabby arms fast!

MVP Toned Arm Workout

Note: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. MVP Fitness, LLC and advice presented are in no way intended as a substitute for medical advice, MVP Fitness, LLC disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

The Benefits of Boxing

I recently met with actor and dancer Darrin Henson to talk about my favorite subject FITNESS.

Henson, who played "Lem Van Adams" in the Showtime series Soul Food and "Grant" in the movie Stomp The Yard is a fitness buff and uses boxing as a workout technique for his busy schedule.

Staying in shape is a must for Henson, who is currently working on three films -

The Express where in plays running back Jim Brown, will be released later this year. The other two films - Blood Done Sign My Name and Tekken will be released in 2009.

We both agreed that the benefits from boxing are endless. Here are 10 reasons to incorporate boxing into your fitness plan.

1. You stay motivated and committed to a fun and challenging workout.
2. You reduce total body-fat percentage and strengthen muscular system
3. You build confidence and a sense of well-being
4. You improve the ability to relax, to keep calm and poised under high pressure

5. You develop discipline

6. You will tone muscles

7. You will increase endurance and stamina

8. You will improve flexibility and balance

9. You will improve co-ordination
10. You will burn fat and loose weight

A good boxing workout not only will make you feel like a Champ, but you will also make you feel like a MVP!