Sarah Coleman: March, jump, shred, run, ski, skip, lunge into March |

Sarah Coleman: March, jump, shred, run, ski, skip, lunge into March

Sarah Coleman brings years of personal health and fitness knowledge to the table as Explore's health and fitness contributor.
Joel Reichenberger

— Holy moly it’s March! The month of mustaches, March madness and more daylight. And I, of course, have more fitness and health tips for you to march into springtime.

Break out the bike trainer and start spinning or find a spin class in town from one of many gyms in town — or even Crossfit with Marci or Penny.

Sarah Coleman brings years of personal health and fitness knowledge to the table. Currently training, coaching and managing at Steamboat CrossFit in beautiful Steamboat Springs, she provides flawless technique and a positive attitude. Taking fitness to new levels, she uses the outdoor environment, your living room or work space, as well as the gym to influence and push her clientele. Funky knee socks and outrageous colors make Sarah unique, which transfers into her training and brings a smile to everyone’s face.

Set up your brackets for NCAA and make a bet with friends. Need some ideas? Winner gets to pick a workout (think oodles of burpees or a beer mile*). Want a bigger push? Make a push-up challenge for each round at the office.

Now that we have all those ideas on the books, let’s chat about making March the month of maximizing your time.

In a world that seems to be becoming busier and busier, how do you get a workout in? Enter high-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT). HIIT is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less intense recovery periods.

HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from four to 30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism and improved fat burning.

So, what the heck does that mean? In a nutshell, go fast, go hard or go home.

Gone are the days of running on a treadmill for an hour or a weight-lifting session that lasts for two hours. Maximize your time by doing less work but faster! That being said, push it and make every rep count.

Need some examples? Find a hill. Walk up the hill. Walk down the hill. Jog up the hill. Jog down the hill. Sprint up the hill. Walk down the hill. Repeat sprint 10 times.

Not a runner? Try this one in the comfort of your own home: five push-ups, 10 burpees and 15 lunges in as many rounds as you can for 20 minutes. Try to go as fast as possible with little rest.

So march right in! Grab yourself a bracket sheet and get to betting those burpees and don’t forget to workout less while working out. It may just improve everything!

*Beer Mile: A beer mile is a drinking race combining running and speed drinking. Typically, the race takes place on a standard 400-meter or 1/4-mile running track. The race begins at the one-mile starting line with the consumption of a standard amount of beer, followed by a full lap around the track. The first Annual Beer Mile will be held March 21 at CrossFit. Stay tuned for details.

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