Diva 5K Jogging Club or Private Lessons 9 weeks for ONLY $75 Includes post-snack & bottle water (per session)     Starting Dates:   Every Monday & Wednesday @ 8am, Saturday @ 8am Every Tuesday & Thursday @ 4:30pm or 6:30pm, Saturday 8am (or Sunday 8:30am) ****space is limited----RESERVE your spot TODAY****       5K Private Lessons   10 week program designed to meet your personal goals & needs Includes: pre & post run snack                bottled water   $15/session, 3days a week = $45/week SAVE $45! prepay $400 (='s to a FREE week)   ***Book your time---available Monday-Thursday 4:30am-8pm, Friday 4:30am-5pm, Saturday 7am-12noon, Sunday Upon Request.         A little about my journey. I started to jog at the age 40. 7 weeks later I did my first 10k. In 18 weeks I accomplished my first 'Half Marathon'. The last 20 months I have completed 27 races: 3K - 1 5K - 7 8K - 1 10K - 5 15K - 1 21K (Half marathon) -11 30K - 1   My personal goal is to complete100 'Half Marathons' and a 50K, all by at age 50 (only 8 years to go).       What is your goal? Let me get you there.     What are the fitness benefits of running? Cardiorespiratory fitness (aerobic fitness or "cardio") is the ability of your heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. As you get more aerobically fit, your heart will pump more blood and oxygen with each beat (this is called "stroke volume") and your muscles will extract (or consume) more oxygen.     Running has a lot of benefits. And here’s a list of some of the best.   1. Win the battle of the bulge. Many people start running in order to win the battle of the bulge. Whether they are obese or just want to lose that last ten pounds, or even if they just want to stay at the weight they are at, approximately 60 percent of runners start running to manage  their weight. Running is one of the top activities for burning fat. In fact, with the exception of cross country skiing, running burns more calories per minute than any other form of cardiovascular exercise. 2. Prevent muscle and bone loss. Our bones are made to accommodate the demands placed upon them. By sitting in front of the monitor all day many of us allow our bones to grow weaker, but by running regularly our skeleton gets the demand it needs to stay healthy. In addition to keeping our insides from aging quickly, regular, high-intensity exercise, like running, has also been proven to promote the human growth hormone, which celebrities have taken injections of for years to keep them looking young. 3. Fight disease. Running reduces the risk of stroke and breast cancer. Regular running has become a treatment option for doctors to prescribe to patients who are at a high risk, or early stages, of osteoporosis,  diabetes, and hypertension. It reduces the risk of heart attacks, by strengthening the heart and lowering blood pressure. Running maintains the elasticity of arteries incredibly well because as you run your arteries expand and contract nearly three times as much as usual. 4. Maintain and improve general health. Running is one of the best activities most people can do to improve their health. It raises HDL (or “good”) cholesterol, reduces the risk of blood clots, and encourages use of the 50 percent of your lungs that usually go unused. Running also boost the immune system by creating a higher concentration of lymphocytes (white blood cells that attack disease). 5. Get confident. Jogging builds confidence and self-esteem like few other individual sports can. It allows the runner to defeat trial after trial, growing stronger and more sure of themselves with each footstrike. It allows you to truly climb hills and clear obstacles. It provides a feeling of empowerment and freedom that comes with knowing that your legs and body are strong and capable. Confidence is even more a product of running for those who lose weight and gain a better self-image through running. 6. Stress relief. This is another huge benefit of jogging. Whether by allowing you the time to think about life’s problems or time to escape them for awhile, tension easily flies by the wayside as you fly over the miles. Distance runs are great for solving headaches and problems that are nagging at you. What could be better than a three hour run all by yourself to clear your mind and allow you to pin down an answer? Speed runs are great for tearing through aggression and anger. Focus all that emotion into a few sprints and you’ll feel better in no time. 7. The famous “Runner’s high.” Aside from just the stress relief, jogging has also been proven to improve attitude. Running, especially outside and on trails, creates a release of endorphins that can cause euphoria (runner’s high) or just a general sense of happiness. Running has been used for years to treat clinical depression and addictions of all kinds. Less tension, less depression, less fatigue, and less confusion are just a few of the changes that patients have seen after beginning a regular running program. Running gives something for them to focus on, allowing them to see something besides their depressed state or addiction. 8. Train your mind. Along that line, running can help train the mind as much as it trains the body. By making yourself overcome the obstacles that running brings, you learn focus and determination. The will and strength that gets your body through long runs or those runs you’d much rather skip is what in turn strengthens your mind and gives you focus and determination in other areas of your life. 9. Improve coordination. Another worthwhile benefit which may be gained from running. This may seem surprising to many who assume it is not possible to gain these types of benefits from running simply because it is such a simple sport. However, there is some coordination involved in running. Trail running which involves running on unpaved trails especially requires a great deal of coordination. The uneven surface combined with obstacles such as rocks and tree roots can make trail running quite difficult. However, runners who regularly run on these types of services, quickly learn to maintain better control over their bodies to prevent tripping and stumbling while running. 10. Versatility. Not many sports can be done almost anywhere with almost no gear. I’m sure the ancient Greeks would argue that even shoes and clothes aren’t required, as their Olympians were quite the minimalists. Today, we just need a good pair of running shoes and off we go. From urban sidewalks to rural trails and all the real estate in between, the world is loaded with places for runners to explore. Travel a lot? There’s always room in your suitcase for a pair of sneakers. The world is your gym, go re-discover it.       Location: 163 St. Paul Street ENTRANCE on Summer Street Just off of James Street Between St. Paul & King Street Downtown, St. Catharines (directly across from Bella Nolle's Pizza---beside Pow Pows)   Contact Lydia e-mail  shoegirlification@hotmail.ca Text/call 289-687-2041       Follow me on Twitter at: Girlification @Girlification@1   This is a Private Fitness Studio, operated by the owner, Lydia. Certified in: *Can-Fit-Pro Personal Trainer Specialist *Can-Fit Pro Nutrition and Wellness Specialist *Kickboxing Instructor for Fitness Canada *C.A.S.K Coach—Amateur Sport Kickboxing *Quailfied Jogging Coach *Saint John’s CPR/First Aid *Fully Insured *28 years of knowledge, personal experience and passion     Hours Available: Monday-Thursday 4:30am-9pm Friday 4:30am-6pm Saturday 7am-1pm Sunday Upon Request