Early Risers Program
Your journey to a stronger, more resilient you begins here. Explore our weekly schedule.
Embrace the Dawn: Benefits of Early Rising & The Outdoors
The Early Risers program isn't just about fitness; it's about transforming your mornings and connecting with the world around you. Waking up early offers a unique tranquility, allowing for focused movement before the day's demands begin. Engaging in outdoor activities, whether it's a refreshing run or a serene yoga session under the open sky, enhances both physical vitality and mental clarity, providing a profound sense of peace and renewed energy.
A Balanced Approach to Fitness
This program is designed to provide a holistic fitness experience, targeting key areas for well-rounded health and performance.
Monday: The MAF Run
Kick off your week with a 20 to 40-minute run, focusing on maintaining an average heart rate of 140 BPM. This isn't about speed; it's about building your aerobic base and finding your rhythm, ideally in the refreshing morning air.
💪 Physical Benefits
- Cardiovascular Health: Strengthens heart and lungs, reducing heart disease risk.
- Increased Stamina: Enhances oxygen efficiency for daily activities.
- Fat Burning: Optimizes the body's ability to use fat for fuel.
- Muscular Endurance: Builds resilience in leg and core muscles.
🧠 Mental Benefits
- Stress Reduction: Releases endorphins to naturally elevate mood.
- Improved Focus: Acts as a moving meditation to clear your mind.
- Goal Achievement: Boosts self-confidence for the week ahead.
- Morning Energy: Provides a sustained energy boost for the day.
Wednesday: Sunrise Recovery Yoga
Mid-week, we slow down and focus on recovery with a sunrise yoga session. This gentle practice is designed to help your body recuperate and your mind find calm, especially beneficial when practiced outdoors with the rising sun.
💪 Physical Benefits
- Flexibility & Mobility: Lengthens muscles and improves range of motion.
- Muscle Recovery: Releases tension and soreness from workouts.
- Improved Balance: Strengthens core muscles and stability.
- Enhanced Circulation: Delivers oxygen and nutrients to tired muscles.
🧠 Mental Benefits
- Mindfulness & Presence: Fosters a sense of calm and present-moment awareness.
- Stress & Anxiety Relief: Lowers stress hormones through breath and movement.
- Emotional Regulation: Enhances your ability to manage emotions calmly.
- Better Sleep: Improves sleep quality for more restorative rest.
Friday: The Power Sprints
Finish your week strong with 10 challenging 40-yard sprints. This high-intensity workout is designed to build explosive power and speed.
💪 Physical Benefits
- Explosive Power: Develops fast-twitch muscle fibers for speed.
- Metabolic Boost: Increases calorie expenditure even after the workout.
- Anaerobic Capacity: Improves performance in high-intensity efforts.
- Bone Density: The impact helps strengthen bones.
🧠 Mental Benefits
- Mental Toughness: Builds incredible fortitude and resilience.
- Endorphin Rush: Triggers a powerful mood boost and exhilaration.
- Discipline & Focus: Sharpens concentration and commitment.
- Sense of Achievement: Provides empowerment for the weekend.
Membership Pricing
$150/month
Invest in your well-being and join the Early Risers community today!
North Natomas Location
Every Monday, Wednesday, Friday Rain or shine. Join us at the Foot Park Playground. Ease into your week, take some time to recover and push yourself to wrap up. Bring Run Shoes, Water, Sun Glasses, Hoodie.
Instructor:
Quinton “Coach Q” Lowe
USA Wrestling/NFHS Certified Coach, Ironman/Olympic Triathlete, Run, Bike, Swim, Lift, Wrestle.
The Early Risers program isn’t just about fitness; it’s about transforming your mornings and connecting with the world around you. Waking up early offers a unique tranquility, allowing for focused movement before the day’s demands begin. Engaging in outdoor activities, whether it’s a refreshing run or a serene yoga session under the open sky, enhances both physical vitality and mental clarity, providing a profound sense of peace and renewed energy.
Monday: The MAF Run
What it is: Kick off your week with a 20 to 40-minute run, focusing on maintaining an average heart rate of 140 BPM. This isn’t about speed; it’s about building your aerobic base and finding your rhythm, ideally in the refreshing morning air.
Physical Health Benefits:
Cardiovascular Health: Strengthens heart and lungs, reducing heart disease risk.
Increased Stamina: Enhances oxygen efficiency for daily activities.
Fat Burning: Optimizes the body’s ability to use fat for fuel.
Muscular Endurance: Builds resilience in leg and core muscles.
Mental Health Benefits:
Stress Reduction: Releases endorphins to naturally elevate mood.
Improved Focus: Acts as a moving meditation to clear your mind.
Goal Achievement: Boosts self-confidence for the week ahead.
Morning Energy: Provides a sustained energy boost for the day.
Wednesday: Sunrise Recovery Yoga
What it is: Mid-week, we slow down and focus on recovery with a sunrise yoga session. This gentle practice is designed to help your body recuperate and your mind find calm, especially beneficial when practiced outdoors with the rising sun.
Physical Health Benefits:
Flexibility & Mobility: Lengthens muscles and improves range of motion.
Muscle Recovery: Releases tension and soreness from workouts.
Improved Balance: Strengthens core muscles and stability.
Enhanced Circulation: Delivers oxygen and nutrients to tired muscles.
Mental Health Benefits:
Mindfulness & Presence: Fosters a sense of calm and present-moment awareness.
Stress & Anxiety Relief: Lowers stress hormones through breath and movement.
Emotional Regulation: Enhances your ability to manage emotions calmly.
Better Sleep: Improves sleep quality for more restorative rest.
Friday: The Power Sprints
What it is: Finish your week strong with 10 challenging 40-yard sprints. This high-intensity workout is designed to build explosive power and speed.
Physical Health Benefits:
Explosive Power: Develops fast-twitch muscle fibers for speed.
Metabolic Boost: Increases calorie expenditure even after the workout.
Anaerobic Capacity: Improves performance in high-intensity efforts.
Bone Density: The impact helps strengthen bones.
Mental Health Benefits:
Mental Toughness: Builds incredible fortitude and resilience.
Endorphin Rush: Triggers a powerful mood boost and exhilaration.
Discipline & Focus: Sharpens concentration and commitment.
Sense of Achievement: Provides empowerment for the weekend.
