$25 – $49

Katarina’s HIIT&RUN™ Seminar - Preview to 8-week life-changing course that...

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Eternal Martial Arts

9603 Broadway street

Pearland, TX 77584

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For our customer reviews check out our web: www.hiitandrun.org.

The local news (CW39) called Katarina’s HIIT&RUN™ "huge success"!


Dear ladies,

"Katarina’s HIIT&RUN™" is a transformational system designed by Dr. Katarina Terzic Conrad-3 time National Taekwondo Champion and Krav Maga and Kali Certified Instructor-to teach you practical self-defense techniques utilizing HIIT training.

It’s a short (21 minutes), but intense, total-body workout that will help you burn fat hours after exercising, improve your health, strengthen and tone your body, all while teaching you valuable self-defense techniques and life lessons. Women have reported burning up over 1,000 calories in 30 min. So far the record is held by Aubrey Swon who burned over 1,400 calories in 30 min! You just have to try it to believe it.

Each session is made up of 3– 7 minute drills that will reinforce one or more self-defense techniques. Furthermore, each block, strike, and kick used in these drills is supported by a carefully chosen set of exercises that build the muscle group that is being used.

What will I learn?

Self-Defense:

You will be able to properly execute effective strikes, punches, blocks, and kicks that are woven into a series of practical, real life self-defense techniques. Also, you will know how to protect yourself against punches, grabs, chokes, and even knife and gun attacks. We will help you understand the psychology of attackers and the need for self-defense. Additionally, you will learn how to assess a threat, as well as how to de-escalate a tense situation. We will help you awaken your (good) instincts.

Lifestyle and Nutrition:

As a martial arts champion and a maraton runner Dr. Conrad has mastered the efficiancy of workouts and nutrition. Each week she will help you implement healthy habits into your life that will not only help you achieve your fitness goals but mentain them once and for all.


What will I get?

1. 8 x 60 minute workouts

Each in-school workout will last 60 minutes. 30 min of "Katarina’s HIIT&RUN™" workout and 30 min of application, partner drills, and we’ll discussion and the psychology of self-defense.

2. Workout from your phone

Each 21 min session is shared with you by our bran new "Katarina’s HIIT&RUN™" app, which you can download onto your phone and used it anytime and anywhere. We recomend at least 2 times.

3. Accounability Partner and and HIIT&RUN Certified Coach

You will be assigned an accountability partner as well as a certified "Katarina’s HIIT&RUN™" coach. She will take your stats, record your goals, and customize a personal program to deliver you the best results.

4. Weekly Health Tips and Projects

Dr. Conrad will share with you the books she reads, health, nutrition and beauty tips as well. Also, she will show you some small, but life changing projects that will help you kick the old, bad habits and create new empowering ones instead.

5. Dr. Conrad's Power Recipes

“Cooking is my other passion. I love experimenting and creating TASTY and HEALTHY recipes. When you’re the mom of two picky eaters, you just have to get creative!”


Are These Workouts for Beginners with a low fitness level?

Absolutely! You can reap the benefits of this workout weather you lead a sedentary or athletic lifestile. And it doesn't require any martial arts experience. Anyone can do these workouts. They are short! The intensity of a workout can easily be adjusted to one’s own fitness. In the beginning, performing at a slower speed will cause your technique to be more focused and smooth.

As your technique and strength improve, you can intensify your workouts by adding speed, and distance to your drills. Want to kick it up another notch? I add body weights for the torso (vest), gloves, ankle, and wrist weights too. For those take-no-prisoner athletes among us, simply add the body weights and perform each drill at higher speed.

I advise you to start slow no matter what your fitness level. As my Kali teacher, Apolo likes to point out: "slower is smoother, smoother is faster."

How is HIIT different from my usual steady-state cardio workout?

High Intensity Interval Training (HIIT) is a workout comprised of cycles of short time periods of vigorous activity, done at 80-100 percent capacity, followed by a brief period of rest. This total-body intense interval workout, produces results similar to longer, slower cardio workouts in a much quicker time period. It’s proven to be the most effective way to stimulate the Excess Post-Exercise Oxygen Consumption (EPOC) or so-called afterburn. This means that hours, even days after your workout, your body continues to burn through the calories. Working out with HIIT, you will literally be burning more fat than from your steady-state cardio routine. In fact, HIIT is nine times more effective for losing fat than steady-state cardio (1994 study at Laval University in Quebec, Canada.)

Further benefits include increasing your resting metabolism and your VO2 max (a measure of the maximum amount of oxygen your body can process), as well as decreasing your blood pressure. Since it’s performed for such a short period (no longer than 20 minutes), your muscle tissue is less likely to break down.

Overtime. HIIT improves your ability to withstand the rigors of other types of interval training. It will improve your “metabolic flexibility.” This is your body’s capacity to burn fat before your workout and even during rest periods, while burning off those unwanted carbohydrates during your workout. You will see a great ability to recover and repeat as well.

“Women, I am very passionate about EMPOWERING you. My goal is to inspire you to reach your full potential and help you to shine like never before!” I believe that you should look and feel your best at any age. You should feel confident, beautiful, intelligent, healthy and strong. Most importantly, you should feel the great sense of empowerment that comes from being prepared and knowing how to defend yourself at any situation that that life throws at you. I designed the “HIIT & Run” self-transformation system with both of us in mind, so that together we can be our best selves.” ~Katarina


Get ready to be EMPOWERED! T

ake your first step by registering today!

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Eternal Martial Arts

9603 Broadway street

Pearland, TX 77584

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