CocoHydro Review

I’m a big fan of all types of coconut water not just because of the health benefits, but I just like the flavor.

I found this while walking around REI and decided to give it a try. I was pretty impressed, while nothing beats a fresh coconut, this can be a great alternative. For those people who love drinking it on a constant basis the cost can add up quickly. This pack costs $1.75 and can make two 8 ounce servings. 

One of the benefits that I see with it in powder form is that you can adjust to suit your taste. I’ve talked to a few people that feel like the coconut waters available they can’t seem to get the taste for it. I would recommend them this product.

They have flavors available like Pomegranate Raspberry and also Pineapple, but I like to stick to the Original flavors of any coconut water. For the coconut water purist this product may not be for you, but I think this is an awesome alternative. I would recommend this product to anyone.

Taste: 7 out of 10

Submitted by Miles

Brooks Pure Cadence 2 Shoe Review

I bought the second version of the Brooks Pure Cadence line because I was really happy with the first version. You can read that shoe review Here. 

I wanted a shoe that I would use specifically for tempo runs or faster. I really like the shoe, it's light and comfortable. I haven't gone over 7 miles in them because I do feel as I became more and more tired and my form suffered it was causing come stress on my achilles tendons became tight and were sore for a few days after. A new design on the Pure Cadence 2 is a ‘burrito’ style attached tongue that is essentially a part of the lateral upper that wraps over the medial side of the foot is what I didn't like. I feel like I have to tie my shoes really tight in order to feel comfortable in them, even that sometimes I feel like I'm sliding in them. 

As far as the new design, I really like how Brooks moved their logo from the side of the shoe to the front/top of the toe box. It really looks pretty awesome. 

Overall I really still like the shoe. I'm a little under 100 miles, but they still feel good.

The shoes are on average for the price $100-$120.

Submitted by Miles

Jelly Belly Sport Beans Review

After getting tired of eating energy gels during a race, I've now decided to go with the Jelly Belly Sport beans. As of now they are pretty easy to get down during a run. The one thing that I would say is to make sure to have the package open before you head out because it can throw off your concentration a little trying to tear off the tab while running.

Carrying Ability: Easy to carry multiple packs during a run. They are pretty light and won't bounce around much in your shorts while running. (8 out of 10)

Does it work: You're not going to get any real energy shot, but do feel like they help with a little energy during the run. They are easy to get chew and get down without any water. I did have to drink a little water as my run gets longer and I'm chewing them, but I'm sure that would be the case for anyone. (7 out of 10)

Overall Thoughts: I'm happy with the product and I would recommend this to anyone interested. There are about 15 jelly beans in the back and I like putting about 5 beans and in my mouth at a time and chewing them. I usually eat a package about every 30-35 mins if I'm headed for a longer run.

Taste: The assorted package contains lime, orange, fruit punch, and berry. Overall (7 out of 10)

Submitted by Miles

Workout: Deer Park Circuit 1

Equipment Used: A set of sturdy bleachers (preferably solid) Optional: Gloves Optional: Ankle weights Optional: Weight vest Optional: Rubber Bands / Resistance Band Loops

Tip: This workout can be done on any set of stairs.

Circuit #1

SUMMARY ***Stretch/Warmup Alternating Toe Taps (up) into Wall Sit Kicks Walking Push Ups (lateral) Stair Lunges (up) into Side Squats (down) Side Plank / V Ups Calf Raises into Bulgarian Split Squats Bleacher Burpees Single Leg Step Ups into Single/Double Leg Hop (up) Tricep Dips Bleacher Crawls (backwards or forwards, up & down)

Circuit #1 - Bleacher Workout

This workout is very similar to the plyo/iso workout. This time we are using a set of bleachers to provide an added challenge to the workout. For y'all attending the workout here in Austin, please note that the location is not Mueller Lake Park but Deer Park Middle School (address/directions at the bottom of the page). This workout can be done anywhere w/ a set of bleachers however. If bleachers aren't available, anywhere w/ a sturdy raised surface that will support your weight will do. If bleachers are available, try to find a set that is solid and doesn't have gaps that your foot can slip into. We don't want you out there getting hurt! Your bodyweight is sufficient enough to use for this workout but if you want an additional challenge, I recommend using some form of added weight. I recently bought a set of K Bands and they work great. You just attach them to your thighs & go about your normal workout. A set of comfortable ankle weights and/or a weighted vest would work too. The workout does include upper body and a tiny bit of abs but it is primarily legs and cardio. Be sure to stretch appropriately. The order of this workout is setup to travel around a set of bleacher stairs. Certain exercises are done in place wherever you happen to be. Others are done while moving either up or down the stairs. All bleachers are different and you may have to skip a step or two when performing up/down exercises if the stair width is really small. You can also travel up/down the bleacher seats themselves if it seems safe. Pay special attention to your footwork and try not to trip (especially when fatigued). Try to avoid using the railing for things like push-ups or wall sits unless you are absolutely sure it is sturdy. A great portion of these exercises have not been used here before. Video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck!

Examples

Alternating Toe Taps: Click For Video Example Wall Sit Kicks: Click For Video Example Walking Push Ups: Click For Video Example Stair Lunges: Click For Video Example Side Squats: Click For Video Example Side Plank: Click For Video Example V Ups: Click For Video Example Calf Raises: Click For Video Example Bulgarian Split Squats: Click For Video Example Bleacher Burpees: Click For Video Example Single Leg Step Ups: Click For Video Example Single/Double Leg Hop: Click For Video Example Tricep Dips: Click For Video Example Bleacher Crawls: Click For Video Example

DIRECTIONS Deerpark Middle School (North Austin) Address: 8849 Anderson Mill Rd Austin, TX 78729 Find your way to Anderson Mill Road and either turn in one of the service roads or use Turtle Rock Rd to access the school.On the map picture below, the red "X" marks the location of the track. The school is an open campus and accessible 24/7. There is a circular paved track w/ a set of bleacher next to it. We should be gathered near the bleachers.

FROM SOUTH AUSTIN Head North on I-35 / Mopac Loop 1 *** Or just get to 183 North however you normally would Merge onto US-183 North Take the Anderson Mill Road exit Turn right onto Anderson Mill Road at the light Turn right onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road.

FROM NORTH AUSTIN Toll Road Head South on I-35 *** Or just get to the TX-45 Toll Road however you normally would. Take exit 250B toward TX-45/TX-1 (toll) Keep right at the fork, merge onto TX-45 Take the exit for FM 734/Parmer Ln Turn left onto FM 734/Parmer Ln Turn right onto Anderson Mill Rd Turn left onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road. No Toll Roads Head South on I-35 *** Or ju 252B st get to the McNeil Road however you normally would. Take exit-A toward RM 620/McNeil Rd Stay right to keep onto Co Rd 171/McNeil Rd Turn right onto FM 734/Parmer Ln Turn left onto Anderson Mill Rd Turn left onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road.

FROM CEDAR PARK Head South on 183 Take the Anderson Mill Road exit Turn left onto Anderson Mill Road at the light Turn right onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road.

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 13

Equipment Used: Timer (watch/phone/etc) Two adjustable Resistance Band (or multiple of varying strengths) Medicine ball (multiple of varying weights would be ideal) Soft ground area to lie down (carpet/grass/etc)

Tip: If a partner is not present, many of these exercises can be done solo or w/ the assistance of a mount point for your resistance band. Be creative!

Circuit #13

SUMMARY ***Stretch/Warmup Partner Press and Row (Band) Rotating Lunge (Band) Tricep Kickbacks (Band) Sit-Squat Hand-Off (Med ball) External Rotator Cuff Rotation (Band) Mid-Row Squat (Band) Sit-Ups Pass (Med Ball) Lunge to Chest Pass (Med Ball) Push-Up with Shoulder Tap Overhead Pass with Squat (Med Ball)

Circuit #13 - Partner Workout

This circuit was created to foster teamwork and camaraderie among our workout group by focusing on partner exercises. Using a minimal amount of equipment, we utilize a partner to create additional resistance. If you lack a partner or have odd numbers in your group, the exercises can be modified for solo performance as well. When choosing partners try to match people who are of similar weight and/or physical ability. While performing exercises, communicate with your partner to coordinate each movement. Use good form and encourage one another to give it 100% during the circuit. Certain exercises may require a slightly longer set to get enough work for both partners. Somewhere between 30 seconds to a minute for most. If you can, bring several different types of resistance bands and medicine balls. You could also use a sandbag or large diameter medicine ball (wall ball) for a couple exercises. Use your imagination and make replacments as needed. You will need a good amount of space to perform the exercises so clear out ample room. All of these exercises are just variations of familiar exercises. Descriptions and video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck!

Examples

1 - Partner Press and Row  Video Example Stand one in front of the other, both facing the same direction connected by two fairly taut resistance bands. As the partner in front presses the handles forward (in a traditional chest press movement), the partner in back will simultaneously pull the handlebars back while squeezing the shoulder blades together (completing a basic row). Switch positions each set.

2 - Rotating Lunge  Video Example Standing beside each other far enough apart so there’s some tension between you, each grab one end of the resistance band. Lunge forward with the outside leg while simultaneously rotating away from one another. Press back up and back, switching sides each set.

3 - Tricep Kickbacks  Video Example Face off in front of your partner with the right foot in front of the left, holding one end of a resistance band in your right hand. (Your partner will mirror you with the left foot front and the band in the left hand.) Bend forward at the hips with the knees slightly bent, and slowly straighten the arm in unison to pull back the band. Return to start. Switch arms each set.

4 - Sit-Squat Hand-Off  Video Example Stand facing your partner, arms’ distance apart, in a squatting position with feet and knees shoulder width apart. Squat down until your thighs are parallel with the ground (or as close as you can get). Hand off a weighted ball back and forth.

5 - External Rotator Cuff Rotation  Video Example Stand side-by-side with your partner, facing the same direction. Hold one handle of the resistance band with your outside arm with your elbow bent at 90 degrees, anchored at the waist. Slowly rotate your forearm away from the body. Switch arms each set.

6 - Mid-Row Squat  Video Example With two tubes twisted around one another, stand facing your partner far enough apart that the tubing is taut. Lower in a squat position with the core engaged and back flat. Maintaining the squat (and the burn!) bring the elbows straight back with the palms facing in, and squeeze the shoulder blades together. Return to start position, counting it out with your partner until you reach your desired goal.

7 - Sit-Ups Pass  Video Example Start seated on the floor facing your partner, with feet touching and knees bent. Holding the medicine ball to your chest, both recline to the floor, come back up, and pass the ball to your partner.

8 - Lunge to Chest Pass  Video Examples Grab a medicine ball and face your partner, standing about 5 feet apart. Lunge forward and chest pass to your partner. They’ll then catch it and head straight into their lunge-and-pass.

9 - Push-Up with Shoulder Tap  Video Examples Face your partner in push up position (go to your knees if you need). Lower into a push-up. Push back up to the starting position, then lift your right hand, and tap your partner on the left shoulder (while your partner does the same thing). Repeat tapping the other shoulder.

10 - Overhead Pass with Squat  Video Examples Stand back-to-back with your partner; legs shoulder width apart holding a medicine ball. Lower into a squat position and as you return to standing, press the ball over head. Your partner then reaches up and grabs it. Repeat the motion passing the ball back and forth.

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 12

Equipment Used: Timer (watch/phone/etc) 12-16lb sledgehammer and medium/large truck tire 20+ feet of rope Two medicine balls Sandbag (or medium dumbbell) Resistance Band (medium and/or adjustable recommended) Ab Roller Jump Rope Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair)

Tip: Get creative! Even if you don't have the equipment listed, find suitable replacements.

Circuit #12

SUMMARY ***Stretch/Warmup Station #1: Hammer Swing (start) Station #2: Alternate Ropes Station #3: Box Jumps / Step-Ups Station #4: Pull-Ups / Back Rows Station #5: Medicine Ball Russian Twists Station #6: Sandbag Squat Presses Station #7: Resistance Band Punches / Press Station #8: Ab Rollouts / Plank Station #9: Push-Ups Station #10: Jump Rope Station #11: Lunge Twists (back to start)

Circuit #12 - Station Workout

This workout is our first true "circuit". A circuit is defined as a line, route, or movement that starts and finishes at the same place. Generally our workouts involve everyone performing the same exercise/movement simultaneously but we decided to switch things up. By introducing some new equipment, our hope is to inject some fun into the circuit and provide new challenges for our muscles. This equipment can either be purchased from your local sporting goods store or created from other objects. You can search the web for instructions on how to make DIY workout equipment (i.e. creating sandbag from a duffel bag, trash bag and sand). Before starting, set out the equipment needed at each "station". Take time to make sure each item is in good working order and become familiar with the form needed to perform your exercises. Using a timer/stopwatch, we want to spend a set amount of time at each station (i.e. 20-30 seconds) and then move onto the next. Once we circle back around to the first station, take a break and grab some water. Then start the process over. Repeat until sufficiently tired! Try to keep your intensity up when moving through the stations. The order of this circuit is setup to be convenient for our park location. Feel free to change up the order to suit your needs. We generally try to rotate body parts (upper, lower and abs) to give each one at least one break before hitting it again. We also tried to provide alternate exercises for those that may be too difficult for some. Make adjustments to the workout plan to suit your individual needs. A great portion of these exercises have not been used here before. Video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck!

Examples

Hammer Swing: Click For Video Example Alternate Ropes: Click For Video Example Box Jumps: Click For Video Example Step-Ups: Click For Video Example Pull-Ups: Click For Video Example Back Row: Click For Video Example Medicine Ball Russian Twist: Click For Video Example Sandbag Squat Press: Click For Video Example Resistance Band Punch: Click For Video Example Resistance Band Press: Click For Video Example Ab Rollout: Click For Video Example Plank: Click For Video Example Push-Up: Click For Video Example Jump Rope: Click For Video Example Lunge Twists: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 11

Equipment Used: Timer (watch/phone/etc) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) A heavy and light pair of dumbbells Highly Recommended: Resistance Band (medium and/or adjustable recommended)

Tip: This could also be modified for indoor use however, just get creative!

Circuit #11

SUMMARY ***Stretch/Warmup Shoulders: Shoulder Press / Front Raises Back: Rows / Reverse Fly Plyo: Burpees Chest: Push Ups / Chest Press Arms: Tricep Kickbacks / Bicep Curls Plyo: Squat Jumps Core: Crunches / Plank Legs: Static Lunges / Wall Sit Legs: Stiff-Legged Deadlifts / Calf Raises Plyo: Box Jumps (Step-ups) Bar Work

Circuit #11 - Snider Superset

This circuit encompasses the entire body. It starts with the upper body and works its way down to your legs. This circuit is designed to move quickly and you should limit rest between sets. Since each superset hits the same body part twice, you should feel a good burn. Perform 3-5 sets per superset. Due to the fact that this circuit will move fast, try to have a variety of different sized dumbbells available. You could also alternately have a light or medium strength resistance band handy to really burn out those last couple reps. Start heavy and when fatigued, drop to a lower weight. Focus on continuous reps and movement to maximize the burn during the entire set. You can use up to 30 seconds of rest in between sets but we have been running continuous sets lately. Basically perform your first exercise then move into the second exercise to complete the superset. After that is complete, we move immediately back to the first exercise to start a second set. Once three sets are complete, we rest for about a minute. For plyo movements, we rest for 30 seconds in between sets however. Many of these exercises are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Shoulder Dumbbell Front Raise: Click For Video Example Shoulder Press: Click For Video Example Back Bent Over Dumbbell Row: Click For Video Example Seated Dumbbell Reverse Flys: Click For Video Example Plyo Burpees: Click For Video Example Box Jumps: Click For Video Example Squat Jumps: Click For Video Example Chest Lying Dumbbell Chest Press: Click For Video Example Push-Up: Click For Video Example Arms Dumbbell Curl: Click For Video Example Tricep Kickbacks: Click For Video Example Core Lying Reverse Crunches: Click For Video Example Plank: Click For Video Example Legs Squat Jumps: Click For Video Example Wall Sit: Click For Video Example Romanian/Stiff-Legged Deadlift: Click For Video Example Calf Raises: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!