Mediocre Miles: Maximize Your Fitness- MAF for New Runners

When starting out as a runner, understanding your Maximum Aerobic Function (MAF) heart rate is crucial. MAF is the highest heart rate you can maintain while still staying in an aerobic zone. This zone helps build endurance, improve fat-burning capacity, and prevent overtraining. For new runners, training at or below the MAF allows your body to adapt to running without straining the cardiovascular system.

Needless to say, it was a mistake I made during the first two months of my SAP run build. I was just running, not really looking at my heart rate.

ArticlesCasey LeeApril 17, 2025running, workoutComment

How To Choose The Right Weight

Which came first; the chicken or the egg?

Which came first; the weight you want to use or how many reps you want to do?

^^That sounded way better in my head^^

The serious- and timeless- question awaits...how do I know what weight to use when I work out?

ArticlesCasey LeeApril 24, 2023workout, weights, fitness tipsComment

Thoughts On Posture + A BIG ANNOUNCEMENT!

A few Friday’s ago I had the pleasure of joining in on an educational webinar about the shoulder.

Riveting Friday afternoon, right?

The Doctor who was giving the lecture said something that I thought was really eye-opening and immediately made me think of all of us gym-goer's who workout, but also work a routine day job, which probably has us sitting more times than not.

When she got to the spine, as it relates to the shoulder, she informed that the spine is one of the only joint structures in the body that has to move all over the place - rotation, side to side, front and back - BUT is not responsible for initiating that movement.

*Low key, my mind was blown. I had never pieced that together*

But what does this mean for you?

ArticlesCasey LeeMay 16, 2022Posture, exercise tutorial, workoutComment

The Best Type Of Workout For Every Scenario - PART 2

Back for another round!

Thank you so much to those who took the time to reply to last weeks newsletter and let me know the scenario's that I missed!

Honestly, there are a few I can't believe didn't make the first cut!

But have no fear, I am back, with more workouts, exercise videos, and training tips for the second installment!

ArticlesCasey LeeMay 9, 2022workout, free workout, workout program, workout templateComment

The Best Type Of Workout For Every Scenario - PART 1

A buddy on social media messaged me the other day and asked me "Hey Casey, what's the best type of workout to do if I only have 15-20 minutes?"

And it got me thinking...

There's a lot of unique scenarios that challenge what type of workout or training style you can accomplish.

A powerlifter couldn't get it done in 15-20 minutes.

Training just your arms for 15 minutes wouldn't achieve too many additional health benefits.

SO...I gave him my answer and moved on my merry way.

**Don't worry, I'll tell you what I told him, in detail...just keep reading**

ArticlesCasey LeeMay 5, 2022workout, workout program, free workoutComment

The Best Training Scheme. Period.

When baby number 2 came in to the scene at the start of this year, I knew this 'adjustment' would impact my own fitness and training routine.

Normally, my standard advice when anyone is going through a life adjustment- new job, moving, baby, puppy, family help, you name it...- is to simplify everything.

Simplify the process, simplify the routine, simplify the resources.

ArticlesCasey LeeApril 25, 2022workout, workout template, training tipsComment