TEAM $60 CUSTOM $90

Beginner 5K
12-14 week programs
Requirement: 0-10 miles per week in the last 4 weeks.
No or little experience with running/walking events.
Goal: "I just want to finish"

Intermediate 5K
8-14 week programs
Requirement: maintained 11-25 mi per wk in the last 4 wks
Some experience with running/walking events
Developing race goals, endurance goals, personal goals
Goal: "I want to take it to the next level"

Advanced 5K
6-14 week programs
Requirement: maintained 26-40 mi per wk in the last 8 wks
Experience with racing & speed training
Specific time goals, specific training goals
Goal: "I want a personal best"

Elite 5K
4-16 week program
Requirement: maintained 40+ mi per week in the last 10 wks
Post-Collegiate, Regional, or National competition
Specific time/training/race goals, Race/Prize qualification
Goal: "I want to qualify for ___"

OUR GOAL IS YOUR GOAL!

TEAM $60 CUSTOM $90

Beginner 10K
12-24 week programs
Requirement: 0-10 miles per week in the last 4 weeks.
No or little experience with running/walking events.
Goal: "I just want to finish"

Intermediate 10K
12-14 week programs
Requirement: maintained 11-25 mi per wk in the last 4 wks
Some experience with running/walking events
Developing race goals, endurance goals, personal goals
Goal: "I want to take it to the next level"

Advanced 10K
9-14 week programs
Requirement: maintained 26-40 mi per wk in the last 8 wks
Experience with racing and speed training
Specific time goals, specific training goals
Goal: "I want a personal best"

Elite 10K
10-16 week programs
Requirement: maintained 40+ mi per week in the last 10 wks
Post-Collegiate, Regional, or National competition
Specific time/training/race goals, Race/Prize qualification
Goal: "I want to qualify for ____"

OUR GOAL IS YOUR GOAL!

TEAM $90 CUSTOM $150

Beginner Half-Marathon
16-26 week programs
Requirement: 0-10 miles per week in the last 4 weeks.
No or little experience with running/walking events.
Goal: "I just want to finish"

Intermediate Half-Marathon
14-26 week programs
Requirement: maintained 11-25 mi per wk in the last 4 wks
Some experience with running/walking events
Developing race goals, endurance goals, personal goals
Goal: "I want to take it to the next level"

Advanced Half-Marathon
10-22 week programs
Requirement: maintained 26-40 mi per wk in the last 8 wks
Experience with racing and speed training
Specific time goals, specific training goals
Goal: "I want a personal best"

Elite Half-Marathon
10-20 week programs
Requirement: maintained 40+ mi per week in the last 10 wks
Post-Collegiate, Regional, or National competition
Specific time/training/race goals, Race/Prize qualification
Goal: "I want to qualify for ____"

OUR GOAL IS YOUR GOAL!

TEAM $125 CUSTOM $240

Beginner Marathon
24-30 week programs
Requirement: 0-10 miles per week in the last 4 weeks.
No or little experience with running/walking events.
Goal: "I just want to finish"

Intermediate Marathon
20-28 week programs
Requirement: maintained 11-25 mi per wk in the last 4 wks
Some experience with running/walking events
Developing race goals, endurance goals, personal goals
Goal: "I want to take it to the next level"

Advanced Marathon
20-24 week programs
Requirement: maintained 26-40 mi per wk in the last 8 wks
Experience with racing and speed training
Specific time goals, specific training goals
Goal: "I want a personal best"

Elite Marathon
18-22 week programs
Requirement: maintained 40+ mi per week in the last 10 wks
Post-Collegiate, Regional, or National competition
Specific time/training/race goals, Race/Prize qualification
Goal: "I want to qualify for ____"

OUR GOAL IS YOUR GOAL!

*All Custom Plans include an online training log, Personal training calendar, training shirt, and racing jersey.

Anyone can go out their front door and walk or run. That is what is so great about this sport! All you need is a good pair of shoes and desire! So why a CUSTOM TRAINING Plan? If you desire consistency, quality, and success in reaching your goals, then it is important to plan for it. That is where your coach comes into the picture. To get the most out of your training, you need to train smarter, not just harder. A personal coach from TEAM APEX can help you achieve your competitive goals with better, smarter training. Coaching excellence entails not only analyzing and planning, but communicating and listening as well. Each athlete receives feedback from their senses that is not always measurable by any other means, and communicating those sensations to your coach for discussion and interpretation is vital.

There are many ways to train for your goals whether it is to lose some weight, race-walk or train for the 100 meters, 5K, or marathon. Whether it is to improve your 5K time, your 10K, or qualify for the Olympic Marathon Trials. Personal coaching is "guidance" to help you stay on track with your goals, to assist in developing your goals, and to guide you in reaching your PEAK potential. Your coach will design your monthly training plan from the ground up based on your:

1. Experience
2. Recent Training
3. Goals
4. Consistency
5. Motivation & Drive
6. History of injuries

While developing your plan, your coach considers ALL factors that effect your training such as your lifestyle and your occupation.

Your initial consultation is free... Your coaches will discuss with you your goals and provide you with goal development guidance along your journey as a runner or walker. They will provide you with visual instructions on the use of your online training log, and provide you with unlimited coaching access via email or phone. Your coaches suggest competitive races or fun run/walks to help you reach your goals!

YOUR COACH WILL…..
Develop a custom training plan for you.
Make adjustments to the plan when necessary.
Workout with you & the other athletes.
Provide opportunities to train up to 5 X per wk.
Provide Water/Electrolyte replacement.
Assist you with an Online running log
Assist with Goal Development
Clarify the purpose of various workouts
Teach how to do various workouts.
Provide Sports Psychology Tips
Teach Breathing Techniques
Analyze Gait/Stride & refer for shoe analysis
Instruct Safety & Injury Prevention
Instruct Stretching Routines
Teach Racing Strategies
Recommend optional “fun run” races.
Provide you with a racing uniform for races.
Guarantee Miles of Smiles!

Questions? Call 949.3306

0utdoor track training programs:
10-20 Weeks
Sprint Program:100m-200m
Mid-Distance Program:400m-800m
Long-Distance Program: 1500m,5000m,10000m

The Cross Country Training Program is designed for high school runners for summer training or for open and masters fall training. The summer program provides ten weeks of training, enough to bridge that period between the end of the school year and the beginning of the racing season. You will be meeting with coaches and other athletes three times per week. We provide water, electrolyte replacement, racing uniforms, training schedule, and dynamic coaching. To get the most out of your training, you need to train smarter, not just harder. A personal coach from TEAM APEX can help you achieve your running or fitness goals with better, smarter training. Coaching excellence entails not only analyzing and planning, but communicating and listening as well. Each athlete receives feedback from their senses that is not always measurable by any other means, and communicating those sensations to the coach for discussion and interpretation is vital. The coach-athlete relationship; they’re vision for commitment and excellence; and the positive atmosphere are the most important features of TEAM APEX.

You will have the opportunity to take advantage of the TEAM APEX personal coaching services. TEAM APEX strives to assist you with top quality coaching services and personal attention.
• Assessment of your individual fitness level
• Goal management; setting realistic goals- short, intermediate, and long term.
• Online running log with optional progress monitoring
• Workouts with your coaches available up to five times per week
• Development of a step-by-step (or mile-by-mile) plan that works with your lifestyle.
• Assisting you to make adjustments to the plan when necessary.
• Determining your maximum heart rate and target heart rate.
• Clarify the purpose of various workouts and how to do them correctly.
• Sports Psychology tips/ Breathing techniques
• Gait/Stride analysis
• Safety/Injury prevention
• Stretching Routines
• Local, regional, and national race (track, 5k, 10k, half, marathon) recommendations,
• Race strategies/tactics
• Racing uniform provided.

Please call 949.3306 for any questions you may have.

If you seek a detailed structured training plan that works with your lifestyle and your schedule, then the online option is the way to go. Your training is primarily done online... your training schedule, online log, communication with your coach... is all online from the comfort of your own home and own schedule! If you desire consistency, quality, and success in reaching your goals, then it is important to plan for it. That is where your coach comes into the picture. There are many ways to train for your goals whether it is to lose some weight, race-walk or train for the 100 meters, 5K, or marathon. Whether it is to improve our 5K time, your 10K time, or qualify for the Olympic Marathon Trials. Personal coaching is merely "guidance" to help you stay on track with your goals, to assist in developing your goals, and to guide you in reaching your PEAK potential. Your coach will design your monthly training plan from the ground up based on your: 1. Experience 2. Recent Training 3. Goals 4. Consistency 5. Motivation & Drive 6. History of injuries. While developing your plan, your coach considers ALL factors that effect your training such as your lifestyle and your occupation. Your initial consultation is free... Your coaches will discuss with you your goals and provide you with goal development guidance along your journey as a runner or walker. They will provide you with instructions on the use of your online training log, and provide you with unlimited coaching access via email or phone.

YOUR COACH WILL…..
Develop a custom training plan for you.
Make adjustments to the plan when necessary.
Assist you with an Online running log.
Assist with Goal Development.
Clarify the purpose of various workouts.
Teach how to do various workouts.
Provide Sports Psychology Tips.
Teach Breathing Techniques
Instruct Safety & Injury Prevention
Provide Stretching Routines
Teach Racing Strategies
Recommend optional “fun run” races or competitive races.
Provide you with a racing uniform for races (if you are local).

Questions? Call 949.3306

Add a Health Management appointment to your training and fitness program. With the Health Management option your coach will monitor your fitness progress and discuss your health goals and develop a plan to reach those goals. Your coach will provide you with an online fitness log and instruct you on its long term use and benefits.

This option includes all the statistics to monitor your progress:
Weight
Body Fat %
Hydration Level %
Measurements: Bicep, forearm, thigh, calf, chest, waist, hips.
Blood Pressure
Resting Heart Rate
Body Mass Index
VO2 Max estimate
Goal Development
Online Fitness Log

Add a nutrition management membership to your fitness training and you will see faster results and become more aware of your nutrition and energy expenditure balance and how it assists in your performance improvement and fitness progress. Nutrition has always been a large part of the success of any athlete at any level...

With the Nutrition Management option your coach will calculate your:
Resting Expenditure
Activity Expenditure
Caloric Intake for weight loss
Caloric Intake for maximum performance
Daily Nutrient Recommendations

They will then assist you in developing a plan to meet your needs through the assistance of:
Online Fitness Managmenet Log
Online Meal Planner
Goal Development

Questions? Call 949.3306

A P E X Sports Massage for the peak performing athlete! The therapist focuses on areas of soreness, injuries, pre-race performance, and post-race recovery. Sessions typically include joint mobility and stretching exercises as well as deep tissue therapy and trigger point therapy (depending on day of peak performance). By focusing on potential trouble spots before they might become injuries, sports massage allows for preventative maintenance for the athlete. Muscle soreness the next day or right after a race is caused by microtrauma within the muscle. Extensive or continuous strain on a muscle creates microscopic tears in the muscle and surrounding fascia. The muscle may also be tight, constricting blood flow through the muscle. This is often caused by a build-up of lactic acid, a by-product of muscle activity. Massage therapy helps restore the muscles to their original state by eliminating these metabolic by-products. Before an event, massage is used as a supplement to an athlete’s warm-up, stimulating blood flow to the muscles, reducing muscle tension, but also helps the athlete gain mental focus and relaxation before the race begins. Post-event sports massage is geared toward reducing muscle spasms that occur and enhancing the body’s own recovery process. Sports massage is also used to assist in the treatment of sports injuries by speeding the healing process of injuries. In injuries such as tendonitis, muscle sprains, and strains, massage is crucial in breaking down these scar tissues, improving blood and lymph flow to the area, in turn, flushing these harmful toxins out of the body. Having a sports massage therapist on hand before, during, and after a sports event is also beneficial to the athlete by allowing the therapist to zero in on a particular dysfunction within a particular muscle group or joint within the body. In addition to the application of massage, therapists also can perform various stretches to increase flexibility and range of motion within a joint.

A goal-oriented approach to alleviating pain and discomfort.
Deep tissue massage reveals trigger points and referral zones, includes assessment of structural alignment and musculoskeletal patterns, and manipulation of the deep tissue fibers through muscle stripping, cross fiber and stretching. (Cross fiber is a technique for powerfully stimulating the myofascial tissue and breaking up adhesions and congestion in the tissue fibers.) Focus is typically on the neck, back & hip stabilizers using a variety of techniques for working the deep tissue fibers of the muscles and connective tissue. Neuromuscular Therapy will be used to address five elements that cause pain:
1.Ischemia: Lack of blood supply to soft tissues which causes hypersensitivity to touch.
2.Trigger Points: Highly irritated points in muscles which refer pain to other parts of the body.
3.Nerve Compression or Entrapment: Pressure on a nerve by soft tissue, cartilage or bone.
4.Postural Distortion: Imbalance of the muscular system resulting from the movement of the body off the longitudinal and horizontal planes.
5.Biomechanical Dysfunction: Imbalance of the musculoskeletal system resulting in faulty movement patterns (i.e., poor lifting habits, bad mechanics in a golf swing or tennis stroke, computer keyboarding).

Swedish massage was developed in the 1700's by a Swedish doctor named Per Henrik Ling. The term "Swedish Massage" refers to a variety of techniques specifically designed to relax muscles by applying pressure to them against deeper muscles and bones, and rubbing in the same direction as the flow of blood returning to the heart with the purpose being to increase the oxygen flow in the blood and release toxins from the muscles.

Swedish massage shortens recovery time from muscular strain by flushing the tissues of lactic acid, uric acid, and other metabolic wastes. It increases circulation without increasing heart load. It stretches the ligaments and tendons keeping them supple and pliable. Swedish Massage also stimulates the skin and nervous system and soothes the nerves themselves at the same time. It reduces stress, both emotional and physical, and is suggested in a regular program for stress management. It also has many specific medical uses.

Swedish massage techniques include: long strokes, kneading, friction, tapping, percussion, vibration, effleurage, and shaking motions.

Swedish massage is relaxing and invigorating!

Benefits of prenatal massage include relaxation and decreased insomnia stress relief on weight-bearing joints, such as ankles, lower back and pelvis; neck and back pain relief caused by muscle imbalance and weakness;assistance in maintaining proper posture; reduced swelling in hands and feet; lessened sciatic pain;
fewer calf cramps; headache and sinus congestion relief. There are many other benefits for the mom-to-be and her baby, too. A study conducted by Dr. Tiffany Field at the University of Miami School of Medicine showed that massage actually reduces stress hormones in the body. Touch is vital to the mother's physical and emotional well-being as she adapts to her new body image. Regardless of individual circumstances, a pregnant woman's body is challenged, changed and stressed in many ways. Massage gives special attention to the mother-to-be, which in turn nurtures the new life that grows within her. Is prenatal massage for you? The following are circumstances in which massage should not be performed: heavy discharge (watery or bloody); diabetes; contagious illness; fever; vomiting; unusual pain;
pre-eclampsia; high blood pressure; morning sickness;
abdominal pain; diarrhea;
any malignant condition.

In-Home Therapeutic Massage.
Enjoy the benefits of a professional massage without leaving your own home! Feel free to choose your favorite music. Everything else is provided for you.

On-Site Sports Treatment Massage. Don't want to leave the house or your event? We can come to you and provide the relief you are looking for. This is perfect when you decide to overdo it a little!

Hospital On-Site Massage.
Massage offers an alternative method to pain management and anxiety relief for almost any patient in the hospital. Available by request of patient, family, staff, or physician.

Corporate On-Site Massage.
APEX massage provides our corporate clients with a competitive edge by enhancing the performance & well-being of a company's most important asset - it's employees. Chair Massage is specifically suited to relieve stress in high-tension areas and promote a renewed sense of energy, well-being & vitality. Weekly, bi-monthly, or monthly visits will keep your employees healthy, happy and stress-free. Chair Massage visits are also an effective way to ease tension and boost productivity during stressful periods or "crunch time." APEX Massage integrates easily into your workplace - making it easy for you to offer the healthy benefits of chair massage at your company.

*Call for rates outside of Boise.

BIOFREEZE® products with ILEX
CRYOTHERAPY PAIN RELIEF

BIOFREEZE products are a unique, effective pain reliever formulated to provide a variety of benefits for therapy, pain relief, exercise/training and overall comfort.

BIOFREEZE products contain ILEX, an herbal extract from a South American holly shrub. ILEX is used around the world in various health & wellness formulations. BIOFREEZE topical analgesic does not use waxes, oils, aloe or petroleum. The result is a fast-acting, penetrating, long lasting pain reliever.

BIOFREEZE products can effectively help relieve pain from:
• Sore Muscles & Muscle Sprains
• Back, Shoulder, Neck Pain
• Arthritis
• Painful Ankle, Knee, Hip & Elbow Joints
• Muscular Strains

Use BIOFREEZE products to relieve pain prior to:
• Ultrasound Treatments
• Massage Therapy
• Soft Tissue Trigger Point Therapy
• Rehabilitation Exercises
• Pre and Post Workout

Sustained Energy And Electrolytes!
Cytomax is the world's most scientifically advanced complex carbohydrate, electrolyte performance energy drink. Ensures proper hydration, steady energy and reduced fatigue during exercise.

Benefits of using Cytomax:

Beats The Burn: Cytomax's patented alpha L-Polylactate buffers lactic acid production in your muscles, reducing the "burn" during intense training and minimizing post-exercise muscle soreness.

Steady Energy: Complex carbs stabilize blood sugar during exercise - no sugar crash

Cell Protection: Antioxidants prevent exercise-induced free radical damage to muscle cells

Oxygen Delivery: Succinates enhance oxygen delivery by up to 11% during exercise, reducing perceived exertion and minimizing muscle damage

Cellular Balance: Electrolytes ensure cellular nutrient balance is restored quickly after exercise

Low Osmoality: Ensures fluid reaches your muscles quickly - as fast as water!

Natural Herbal "Lift": (in Tangy Orange, Go Grape and Peachy Keen flavors only) Reduces your perceived effort so you can push harder
Best ways to use Cytomax:
Before/During: Mix 1-1 1/2 scoops of Cytomax per 16 ounces of water to ensure a proper carbohydrate solution. Drink about 15 minutes before training and consistently during your workout. To ensure proper hydration, drink 32 ounces per hour of exercise.

After: Drink a post-workout bottle for recovery and rehydration.

Endurox R4 is a technologically advanced sports drink based on this new model. In three clinical trials the researchers found, compared to Gatorade, Endurox R4:

Enhanced performance and extended endurance by 55%

Reduced free radical buildup by 69%

Increased muscle glycogen replenishment by 220%

Reduced post exercise muscle damage by 36%
The patented Endurox R4 formula includes electrolytes, high glycemic carbohydrates and whey protein in a 4:1 ratio (Optimal Recovery Ratio), arginine, antioxidant vitamins E and C, glutamine and branched chain amino acids. Endurox R4 is a total nutritional approach to muscle performance and recovery because it is specifically designed to:

Restore electrolytes and water.
Replenish glycogen stores rapidly.
Reduce muscle and oxidative stress.
Rebuild muscle protein.




Supplement Facts
Serving Size:74 gr
Servings per Container: 28


Ingredient Amount % Daily Value**
Calories 270
Total Fat 1g 1†
Saturated Fat 0g 0
Cholesterol 10mg 3
Total Carbohydrate 53g 18†
Sugars 40g ††
Protein 13g 26†
Vitaimin C 470mg 780†
Vitamin E 400 I.U. 1330
Calcium 100mg 10
Magnesium 250mg 65
Sodium 220mg 9
Potassium 120mg 3
L-Glutamine 420mg ††
L-Arginine 920mg ††

** Percent Daily Value is based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
† Daily Value not established.


Ingredients:
Glucose, Complex, Carbohydratyes, Whey Protein Concentrate, Crystalline Fructose, Citric Acid,L-Arginine, Natural Flavors,Vitamin E Acetate, Ascorbic Acid, Sodium Chloride, L-Glutamine,Magnesium Oxide, Paprika(natural color), Potassium Phosphate, Lecithin



Manufacturer's Directions:
Endurox R4 should be taken within two hours after exercise. During this time your muscle cells are far more efficient in replenishing muscle glycogen stores when there is sufficient amount of carbohydrate available and insulin is stimulated. Endurox R4 provides the necessary carbohydrate and protein in the correct proportion to stimulate insulin, the body's master recovery hormone. The amount of Endurox R4 you should consume depends on your body weight.

Successful athletes need a specialized nutrition plan.
Day-to-day eating habits are essential in order to maintain optimal health and top athletic performance. Making the right food choices will not only fuel the athlete but will also enhance recovery. Compromised athletic performance results when an athlete fails to eat appropriately on a continuing basis. Learn how nutrition and hydration effect your running and walking!

These clinics are free to the first 10 TEAM APEX members. Refreshments provided.

These clinics emphasize the most effective recovery methods to utilize during your training journey.

These clinics are free to the first 10 TEAM APEX members. Refreshments are provided.

Your feet affect all the joint and muscle function in your body - from your ankle joints on
up. When your feet are out of alignment, other parts of your body go out of alignment, too.
This leads to various joint & muscle pains, cramps and injuries. And it’s just plain inefficient. You use up more oxygen and energy than you would if your feet and body were correctly aligned. Fix the feet, and like a chain reaction the other joints go into proper alignment.

This Clinic is free for the first 10 TEAM APEX members. Refreshments are provided.