Interval workouts are the key to burning fat! These workouts alternate high-intensity levels with lower-intensity effort. Also involves several start and stop motions with periods of speed and then light exercise or rest.

Benefits of Interval Training: Beats boredom! More efficient! Also, it stimulates the respiratory system, cardiovascular system and nervous system to a greater degree and therefore, you are burning more fat and calories.

Try this basic interval workout:
1) Do 3-5 minute warm up with a light jog
2) Do 1 minute of high intensity sprint
3) Do 3 minute cool down or slow jog
Repeat #2 & #3 several times

This concept can be applied to just about any type of exercise, from running/sprinting, swimming, cycling, pushups: two minutes hard, two minutes easy, repeat four more times. Or one minute hard, one minute easy, repeat nine more times.

Don’t forget that cool down and recovery is very important when interval training. It starts your recovery off on the right foot. Spend 5 minutes in a light jog winding down your body from intervals and end with a good stretch.

Give everything you got when interval training. Go as hard as you can during the intense part of the interval. The more intense, the longer the fat burning stage is. Push yourself!

Brought to you by WFBC owners and fitness experts, Ruben & Alex:

Most people do not get the optimal levels of all the vitamins that everyone should be getting, therefore, a good start is to take a multivitamin to supplement your healthy diet with nutritional supplements. Take it once a day.

Folate is a vitamin found naturally in many foods (juices, fruits, veggies, soymilk) but can also be taken in vitamin pills. Helps to reduce risk of cardiovascular disease and risk of colon cancer. Also, studies show inadequate folate raises risk of birth defects so for those who want to be pregnant, take your folate supplement (make sure it has 400mcg).

Live somewhere with rarely any sun? We suggest taking a natural vitamin D3 pill. Vitamin D benefits include less diseases, stronger bones, stronger immune system, fewer infections, less depression and most importantly, a longer life!

Care about your skin? Want to look younger? Go to the Fountain of Youth or take a Vitamin E pill. They even have skin care products that contain Vitamin E. Also helps to prevent cataracts, Alzheimer’s, Parkinson’s, asthma, and cardiovascular disease.

Are you a vegan? You may be lacking B12 in your diet. Take a vitamin B12 so that you get the energy you need. Most people get the B12 they need from eggs, dairy products, fish and meat.

Here they are… Puma Faas! This ultra-lightweight running shoe is available in stores and online now, check them out!

Suggestions:

Whole wheat bagel/toast, poached eggs, grilled chicken, Greek yogurt, steamed veggies, salad with fish/chicken, whole wheat pasta, fruit.

Drinking a whey protein shake right after a workout is the best time to get protein into your body. This will help build muscle (ask any bodybuilder) and begin the healing process to repair your muscles after an intense workout.  Protein shakes only take about 30 minutes to reach the muscle after ingestion.  Don’t forget about your liquids for pre/post and during your workouts. You need to rehydrate your body by drinking WATER.  If you work out for longer than 90 minutes at a time, we recommend drinking a sports drink with electrolytes (such as Gatorade or G2).

You’ll need the energy to keep you going.

- Warrior Fitness Boot Camp owners and fitness experts Ruben & Alex

Want more tips?  Follow them on twitter!

We wanted to give a special shout out to the winner this year, Jennifer Hanley-Pinto, 33, from Jacksonville, FL! She finished with a time of 1:22:01.

If you were unable to make the event, here’s a few photos we’d like to share! If you did run, we’d love to see your pics! Post them to our Facebook wall now!

Protect your hands, ears, and nose! The extremities are the most exposed to cold and wind and most likely to get frostbite. Wear a knit hat that covers your ears and wear knit or cotton gloves for your hands.

Get out of damp clothes as soon as possible: When you stop moving, get out of your workout gear quickly, even if you cannot shower immediately. Have plenty of dry clothes on hand. Wind chill can be a lot more dangerous than the actual air temperature.

Start your workout into the wind and finish with it behind you. If you run into the wind when you are sweaty, you can get dangerously chilled to the bone.

Your safest bet? Work out indoors! No need to take any chances with black ice, snow, & freezing temperatures.

- Warrior Fitness Boot Camp Owners and Fitness Experts, Ruben & Alex

According to the American Heart Association, consistent physical activity has many benefits like controlling weight, blood pressure, and decreasing the risk of heart disease and stroke.

Lady Foot Locker has the right footwear for the physical activity that makes your heart race:

K-Swiss Tubes Run 100: More than just a running shoe, the newest in K-Swiss performance adds a whole new dimension to every footstep. Large Tubes™ cylinders on the sole of the shoe absorb shock while smaller support Tubes™ stabilize the foot with every stride. With extra rubber added to the heel and sole to absorb stress, Tubes™ were designed with durability in mind. No matter where you go or how hard you step, Tubes™ will bounce right back and keep your feet protected.

The Nike Air Max+ 2011: This running shoe delivers cushioning, innovative design, quality and performance packaged in fun, fashionable style. Lightweight, comfortable, and offering flexible support, this is the next progression in Nike’s line of performance Air Max products.

Reebok Zig Pulse II: As Reebok’s most technically advanced running shoe, the Zig Pulse II allows key leg muscles to do less, so you can do more. The unique design of the sole makes a bold statement while the ZigTech™ technology reduces wear and tear on the shins and helps to propel the wearer in a forward motion. The shoe is lightweight, flexible, and has superior traction for running on a variety of surfaces.

ASICS® GEL-Kayano® 17: Chock-full-of new technologies, this technical running shoe will not only enhance your run, but increase your level of comfort. The identifying asymmetrical lacing design helps reduce potential irritation and offers improved comfort and fit. Impact Guidance System (I.G.S.®) enhances the foot’s natural gait, Guidance Line vertical flex grooves enhance gait efficiency and Discrete Heel Unit creates the highest degree of shock attenuation and stability.

For more information on these products and lots of other things that are better than candy (yes, there actually are things that are better than candy) check out Ladyfootlocker.com.

Mixing and matching colors and styles, these new slub sweatshirts, pants and capris are in stores now!  They are light weight and comfy, perfect for that transition from Winter to Spring!