Join the TeamFootWorks 2010 Fitness 101 Training Group! It’s the perfect program for those just starting or returning to a healthier lifestyle. Regular exercise can help protect you from heart disease, stroke, high blood pressure, non-insulin dependent diabetes, obesity, back pain and can improve your mood and help you to better manage stress. Participants meet at FootWorks in South Miami (5724 Sunset Drive - across from Barnes & Noble at Sunset Place) at 6:15pm on Monday's and Wednesday nights during the 7 weeks of the program. Bring quarters for the meters or park in one of the area garages. Warmups begin promptly at 6:30pm and last for about 5 minutes. The different pace groups then head out on to our course through the quiet, safe neighborhood of South Miami for their workout. We are usually back by 7:20pm.

Unsure about being able to run? We’re not!! We break our training sessions into small, manageable run/walk segments. Early in the program, the goal may be to run one minute, walk one minute which we will gradually increase to four miles of run/walks. We hope you continue exercising on your own, or with your new running partners, throughout the rest of the week (another two days a week for maximum results!). By consistently following our Fitness Program, you will reap the benefits of increased cardiovascular fitness, muscle tone, and weight control.

By run/walking for 30-45 minutes, 3 or 4 days a week you will soon feel and see the positive results of a fitness-conscious lifestyle. And the camaraderie with other people who care about their own health and fitness and will encourage you to keep at it! Many of our “graduates” of Fitness 101 have continued to run and many are now successful veterans of half marathons, marathons and triathlon races. Yet many of them remember their beginnings in Fitness 101 and still attend our Tuesday and Thursday fun runs!

The focus of Fitness 101 is having fun while working out together – there are no time goals or running deadlines!!

• Leadership by Janette Trasobares
• 7 weeks of training with an energetic group environment;
• Variable pace groups and guidance from experienced runners
• TeamFootWorks log book
• Technical (DriFit or Coolmax) Shirt
• Clinics to inform you on the latest in shoes, clothing, running gear, stretching, and more
• More energy, better health, sounder sleep
• 15% Discount at Footworks (does not apply on nutrition)
• A well deserved break from the craziness of everyday life = Less Stress!

• drifit or coolmax shirts
• running shorts
• towel and/or dry shirt for after the run
• small post-workout snack (healthy food, of course!)
• Also, with the fall time change we recommend that runners bring a small flashlight or reflective clothing to stand out as it becomes dark out.
• Most importantly – bring your enthusiasm and energy for a great evening of running!!

• January 6th, 2010 to February 24th, 2010
• March 3rd, 2010 to April 21st, 2010
• September 8th to October 27th