What is hiit training?

HIIT stands for “High Intensity Interval Training”. In our program you will engage in HIIT trainings (workouts that include tabata cycles, speed intervals, etc.) that will build and shape lean muscle. HIIT training is also anaerobic and aids in strengthening your heart and speeding up your metabolism.

You have the option in our workout plans to select Home, Gym, or Low Intensity. We encourage you to select the option that you are most comfortable with and make sure not to overdo it at the beginning. Remember, the focus is progress over perfection.

What is Strength Training?

Strength training is a type of physical exercise specializing in the use of resistance (free weights or body weight) to induce muscular contraction which builds the strength, anaerobic endurance, and the size of skeletal muscles. Strength training days will consist of exercises that are performed in reps. (i.e. 10-12) and sets (i.e. 3-4). We provide videos of every exercise in our program so that you can learn how to properly perform each move.

The Importance of Rest And Recovery

If you are eating to fuel your muscle growth and exercising to shape your muscles, then you will need to rest so you can repair your muscles. Taking a couple of days off each week is critical to building lean muscle. Our program builds in rest days to ensure that you are allowing adequate time for you body to heal and recover.


Do not participate in low macro day. Allow your body to rest, but do not limit your macros. You’ll need the fuel for your long training days. Remember, the purpose of low macro day is to help deplete the glycogen stores in your muscles. But, you’re using the glycogen in your muscles when you train, so you’re naturally simulating a low macro day.

You’re welcome to be flexible with the cycle. Switch the FASTer Way workouts around so that they coordinate with your running training plan. For example, if you have a long run scheduled for Saturday, feel free to move leg day to Sunday. Make sure that you adjust your macros and calorie intake accordingly.

Listen to your body and bump up calories on long training days if necessary. Remember, you burn about 100 calories for each mile you run, which means you’re burning an extra 1,000 calories if you run 10 miles. Under-eating will only make your body store fat! I recommend considering a 25% increase in macros/calories. It’s important to eat until you’re 80% full.

Embrace the fact that you’re not simply “on the train or off the train.” It’s OK to miss one day of training if you’re not feeling fresh and strong, either with running or with the FASTer way workouts. Don’t skip a day because you just don’t feel like working out, but if your body is genuinely telling you it needs to rest, take a day off. You can help avoid injury and/or getting sick this way.

It is vital to fuel properly for training. Incorporating the FASTer Way nutrition plan into your training is valuable. The FASTer Way will help you stay lean while training versus gaining weight. Carb cycling will also prove valuable. You’ll help teach your body to burn fat instead of sugar, which helps reduce the chances of you “bonking” or “hitting the wall” during your race.


Included are three exercise plans for you to use (gym, at home, and low impact). If you have not worked out in a while or are new to exercising, I want you to use the low impact plan until you are more comfortable with exercising and can safely move to the at home or gym version. My workouts are meant to be short and effective while not over training! If you only have 30 minutes to do the workout, only do 30 minutes!

If you are working out at home, I suggest purchasing a variety of dumbbells or weights (5lbs - 15 lbs) and a heavier object like a kettle bell (20-25lbs). If you have an elliptical, spin bike or row machine at home, this will work fine for sprint days! If it is too hot or cold to sprint outside, repeating the other low carb day workout is okay! 

If you are injured or something hurts, I want you to stop! We are working to prevent injury and illnesses - not aggravate them. Adjusting macros isn't necessary when you are injured as the body still needs fuel to heal.

You should always seek the advice of your own Medical Provider regarding any questions or concerns you have about your specific health situation.