FAST TRACK TO FIT

T Farah Fonseca has a philosophy that she employs for every client. “I want to keep them in the game for the long run, to move well for a long time,” she says. How to exercise for longevity? One, switch it up to avoid boredom. And two, vary the intensity of the exercise you do. With both in mind, Fonseca has created a full-body mix-and-match workout, combining different moves and intensities, so everyone can find a routine that really challenges them, without pushing themselves so hard that they risk overtraining or injury. And you can make it a full session, too, by incorporating a warm-up, a strength segment, a cardio component and a cool-down. On the strength section, think about tempo. “Spend four seconds on the eccentric