Fitter, Flatter & Faster Program
A 60-Day Virtual Training Program That Delivers BOLD Results…GUARANTEED
The Fitter, Flatter & Faster (FFF) Program is back and better than ever! If you’re a runner, cyclist, triathlete or weekend warrior who is looking for abs of steel…you’ll find what you need to jumpstart your winter training and get ready to embrace your inner BOLDNESS BADASS!
You will get a detailed training plan that includes core strength, running and biking workouts. Your training plan is not based on volume as much as it is intensity. Since the main focus is on intensity…the workouts are HARD. No ifs, ands or buts about it! Because HARD is what gets you results!
The workouts are designed for you becoming stronger and faster. That’s it. The whole program is based on where you will get the biggest bang for your buck…and your sweat! But, it’s also based on where you are (your current fitness level), so it’s customized to you, whether you’re a beginner or a seasoned endurance athlete.
If you opt for doing all the workouts, you will have training weeks with workouts of 6 – 10 hours a week. And some of these will be optional depending on your specific goals (Level 1, 2, or 3). The workout structure ALSO allows you to incorporate other training into your plan if you desire...swimming, yoga or other longer endurance work can easily be added if you so desire.
You will get daily love notes from me (ok, they’re just emails…BUT they are sent with love) with your workout of the day and your upcoming workout for the next day. You will also have access in Training Peaks (an online training/workout platform) to your customized workouts for the upcoming 7-14 days.
You’ll also get my tried and true tips and other ideas to make you a fitness ninja. Let’s face it, I’ve tried it all over the last 30 years, and I know first-hand what works and what’s just hype. I also combine my knowledge with the latest research to make sure that you’re getting the best advice possible.
Thanks for considering FFF. Not only do I personally guarantee this program, your support will allow us to keep reaching more folks with our Live Your Bold mission. Specifically, in 2019, the goal is to reach more kids and school groups, as well as to advocate for the protection of our treasured National Parks.
The Fitter, Flatter & Faster (FFF) program officially kicks-off on Monday, January 28th.
Click below to register:
Frequently Asked Questions About FFF:
1. I'm not sure if this program is for me? I see that there are different levels.
This program is designed for different folks based on the different levels. Level 1 is for people who primarily want to build a stronger core and work toward that elusive six-pack. Level 2 is for runners who want to get a stronger core along with becoming faster. Level 3 brings in the cycling component and is perfect for the triathlete or cyclist who wants to ramp things up to build speed and power. Since the workouts are based on heart rate zones and other measurements of effort (I'll guide you through this), it doesn't matter where you're starting. Regardless, if you run a 13 minute-mile pace or a 7 minute-mile pace; you'll get a workout customized to where you are. We’ve had non-runners in the program as well, who worked up from walking to run-walks to runs…at their own pace. The core and cycling workouts can be adjusted to your fitness level as well.
2. If I sign up, do I get the program for my level?
Yes, you get the program for your level, but you also receive the information for all 3 levels. In other words, you can take advantage of all of the workouts and information and pick and choose what you want to do. If you want to only focus on core strength, you can. If you want to focus just on getting faster as a runner, cyclist or triathlete, you can. Or if you want to focus on all of it, you can. Your choice.
3. I'm only a beginner runner, will I still get value from this?
For sure. There will be some upfront tests to assess your fitness level (we'll guide you through it, don't worry). Your workouts will then be tailored to where you are based on pace and heart rate zone.
4. I’m an experienced runner, but not a cyclist (OR I’m an experienced cyclist and not a runner), will this program be worth if if I don’t do both?
There are lots of runners who will do the running workouts and not the cycling workouts in the FFF program. And there are cyclists who will do the cycling workouts but not the running. And that’s ok. Most folks will do one or the other along with the core work. While I encourage you to step out of your comfort zone and try both, I realize there may be reasons why you will only run or only cycle. The workouts you choose to do will be valuable and I will provide recommendations for substituting other workouts if you want. The idea with all of the FFF workouts is to push you with intensity which will help you get stronger and faster. Regardless of your level, you’ll find the workouts are a great way to mix things up and see improvement quickly.
5. How much time will this take?
This is a comprehensive training plan and includes 6-8 hours of workouts per week. Of course, you can choose which workouts you do, so it could be less. The volume (amount of time) for your workouts is kept to a minimum to get maximum results. I recognize that you don't want or need lots of volume now; it's called the off-season for a reason. But that doesn't mean that you shouldn't be PURPOSEFUL in how you train. This is more about the "right" intensity and doing the "right" things in the "right" way. Every workout is designed with the purpose of getting you fitter, flatter or faster.
6. Can you tell me about the Strength/Core Training?
The strength component of this training is all about building core strength which is important for just getting fitter in general. It will also help with your cardio workouts including your running, cycling and swimming. We will look primarily at functional movements that will enhance your cardio efforts. But to be honest, we are indulging our vanity with some of the core work. Let's face it, a flat, ripped torso is sexy!
7. I've heard that six-packs are made in the kitchen; is there a nutrition component of this program?
While I'll share some tips and information, I am not a nutritionist and do not claim to be one. I have nutritionists who I am happy to refer you to, should you want a comprehensive approach or more specific nutrition plan.
I have to admit that while I'm a very healthy eater, I do not believe in dieting. You'll get my advice on what I know works, based on my experience along with the insights from qualified nutritionists who know a lot more than me in this area.
8. Can I really get a six-pack?
That depends. Of course, where you start plays a part in the results you'll get. If you are 50 pounds overweight, you have more work to do than someone who is already slim and toned. The goal of this program is to build core strength and add intense cardio, both of which will make you stronger and leaner when combined with proper eating and nutrition.
9. Do I need to have a gym membership to do any of the workouts?
No, the workouts are designed for anyone to do on their own and in their own home, if they choose. There are certain machines at the gym that I find particularly beneficial for core strength or for bike and run conditioning, that I may point out as great supplements in my regular updates, but don't worry...you will see great results without a gym membership. For some of the core workouts, I do suggest a Swiss Ball, hand weights and an ab wheel roller, but, again, they are not necessary (even though they are a great investment).
10. What are the specific components of this off-season training plan?
You will get workouts broken down into three areas - core strength, running and cycling. Each workout provides you with specific activities and includes a warm-up, a main set and a cool down. For all the workouts, you will be given the specific number of reps, time or distance along with rest intervals between sets or activities. You will also have target heart rate zones for all your cardio (run and bike) workouts.
11. This is a virtual program, right? What about coaching or support?
Yes, this is a virtual program which means that you can do these workouts on your own schedule. I strongly suggest getting a friend or two to sign-up with you for this program, that way, you have built-in workout buddies and a support system!
But regardless of whether you have a FFF buddy or not, your Coach “Iron Will” Turner is just an email or text away. If you have questions, Coach Turner will respond quickly. He will also be providing periodic group coaching calls to provide additional insights, keep you on-track and answer any questions you have.
12. What if I want to do other training (some longer endurance work, swimming, yoga, etc.)? Should I do this program?
Because this program has been stripped down to essential workouts, it's easy to supplement other training into the program. Many folks on this program want to run a half-marathon or marathon at the end of this program which is perfect. Others may want to do a century ride. I'll give you optional workouts for your long run on the weekends if that is your goal. Others want to work on their swimming or do some other cross-training. If that's the case, you will find that FFF is a great addition to what you’re already doing. If you have specific questions about balancing or incorporating FFF, contact me and we can determine whether it makes sense with your training and life-balance goals.
I want you to ask yourself two important questions:
1. Do I really WANT to get the results (fitter, flatter and faster) and have a stronger, fitter body in 2019?
2. Am I WILLING to do the work involved?
If you answer "YES," to these questions, then join me! Would love to have you be part of the Fitter, Flatter, and Faster Team.
Click below to register: