Interval training on the treadmill is not only less boring, but it is proven to burn more calories than traditional cardio because it uses both the aerobic and the anaerobic energy systems.
This means: 1. You burn calories for up to 8 hours after you stop training (as opposed to a regular one pace jog, where your body stops burning calories as soon as the run is over) 2. Glycogen is your bodies preferred energy source for interval workouts. Fat is the preferred energy source for normal jogging. When you just run a typical jog every day, your body actually creates and stores more fat to support this anticipated activity. When you switch it up by practicing interval training, you’re (almost tricking your body into) storing carbs as glucose and glycogen instead of fat (both are anabolic, which burns fat even while “resting”) 3. You don’t have to run as long to burn the same amount of calories as a normal jog 4. You strengthen your heart and lungs as a result of the added challenge interval training provides
Here are some fat-melting treadmill routines to try this week:
1. Jog at a comfortable pace – 2 min.
2. Sprint as fast as possible – 1 min.
3. Speed walk – 1 min.
4. Sprint (try to sprint a little faster than the last time) – 1 min.
5. Repeat steps 1-4, 3x
1. Light jog on a slight incline (around 5 mph or more) – 2 min
2. Turn sideways and shuffle – 1 min.
3. Switch sides and shuffle – 1 min.
4. Run as fast as you can (facing forward now! Increase the incline) – 1 min.
5. Repeat steps 1-3, 3x, but a little faster each round
1. Warm up (3 mph or more) – 1 min.
2. Light jog (5 mph or more) – 3 min.
3. Run as fast as you can – 1 min.
4. Speed walk on slight incline – 1 min.
5. Jog on same incline – 3 min.
6. Sprint as fast as you can (same incline) – 1 min.
7. Lower the speed but raise the incline, speed walk – 1 min.
8. Keep incline, raise speed to a jog – 2 min.
9. Keep incline, raise speed to a sprint – 2 min.
10. Keep incline, lower speed to a jog – 2 min.
11. Lower incline, raise speed, sprint as fast as you can – 2 min.
12. Cool down, lower speed to a speed walk – 1 min.
1. Run on incline (around 6 mph on 4% incline) – 5 min.
2. Lower to a speed walk but raise the incline (to about 10%) – 5 min.
3. Run (faster than last time, try 7mph or more on 4% incline) – 5 min.
4. Speed walk (12% incline or more) – 5 min.
1. Warm up (3 mph or more) – 2 min.
2. Run (6.5 mph or more) – 1 min.
3. Speed walk – 30 sec.
4. Sprint (8mph) – 30 sec.
5. Speed walk – 30 sec.
6. Sprint (9 mph) – 30 sec.
7. Walk (3 mph or more) – 1 min.
8. Sprint (9 mph) – 30 sec.
9. Speed walk – 30 sec.
10. Sprint as fast as you can on a slight incline (around 4%) – 1 min.
11. Comfortable jog (keep incline) – 1 min.
12. Sprint as fast as you can and raise incline – 30 sec.
13. Speed walk – 30 sec.
14. Repeat #1-13
It takes 21 days to create a habit, and 90 days to turn a good habit into a lifestyle. Staying motivated is the key to reconditioning your mind for success. Here are some smart ways to push yourself toward creating the lifestyle you want.
Set a goal – Register early for a 5k race, join a team sport. Whatever it is, define it, set a day, and commit to an exercise regime that will keep you on track to accomplish your goal.
Set a workout time – Have you ever told yourself you were going to workout at 6 o’clock, then you sat on (more like melted into) the couch and 6 turned to 7, then 8, until deciding “tomorrow morning” would be a better time? Instead, try to work out at the same time each day so it becomes a daily routine. Sleep in your workout clothes if it helps you roll out of the bed to the gym faster in the A.M., or go straight to the gym after work without even stopping at home to eliminate excuses.
Make it cost you – Sign up for a monthly unlimited class. This will jumpstart your workout routine and if the initial cost isn’t enough motivation to keep you from skipping, the $20-$30 late cancellation fee will be.
Compete with a buddy – Make a pact with a friend. $50 to whoever logs better stats in Fitbit or the Nike Running app. Keep tally of who sends more Snap Chats (which can also serve as progress pics for personal use) from the gym. Loser at the end of the month buys dinner and winner gets bragging rights. A little healthy competition never hurt anyone. It’s a great way to hold one another accountable and the monetary aspect adds incentive.
Try a mindful workout approach – Combining mindfulness with working out is like a two for one deal. Training your mind and body at the same time allows you to harness the energy from your workout and apply it to other aspects in your life. Imagine your workout as more of a moving meditation. Here is how: Start by dedicating your workout to something or someone. I encourage you to think of a deeper intention than simply getting abs. Instead, focus on reasons that have nothing to do with how you look. Think along the lines of – Nailing that presentation at work, “healing” a sick relative, or finally launching your side business. The more energy you put toward your workout, the more energy is dedicated to your intention. Tying this significance to your workout makes it bigger than just going for a run, and will push you to go the extra mile.
Reward yourself – I literally draw a smiley face (with pink highlighter) on my calendar to mark the days I’ve stayed on track. Each 45-min workout followed by a healthy breakfast is complete with a smiley. If I have more than 20 smileys at the end of the month, I reward myself with a new pair of shoes (naturally) Choose what motivates YOU. Now tie your hair back and make yourself work for it! YOU GOT THIS!
What is your biggest motivator to hit the gym? Comment below!
When life gets super busy I many times find myself struggling to stay active. My secret to a great bum? I squat, and do standing glute kick-backs throughout my day. In odd places.
Yup! Here are some weird places I get my squats in:
While I am brushing my teeth – One of my favorites. You should be brushing your teeth thoroughly anyway, but 2 minutes of toothbrush squatting equates to about 60 squats. This habit will start and end your day strong.
While I’m refilling a water bottle at my fridge – If you drink about 8 glasses a day that should be over 100 squats a day
In between commercials while watching tv – you’ll be 10x more excited to get back to your show! lol
While washing dishes or loading dishwasher – I’m usually just standing there doing nothing during, might as well multitask
Every time you go to the bathroom – Yes, it’s pretty weird to pair exercise with urinating, but doing 20-40 squats before or after you pee can add up to anywhere between 100-300 squats per day. Try it, your booty will thank you
As for the kick-backs (sometimes I do side-kicks also):
While waiting for the subway train, or bus – Or waiting in any line really. Lunch line, movie line, icecream line. The possibilities are endless!
While making copies at work – I make a lotttt of scans/copies every day
While making coffee – because sometimes it feels like an eternity while waiting for the Keurig to finish
Any time you microwave anything – activate your glutes and pray the calories you’re about to consume all go there 🙂
While walking – this takes some focus, but target your butt muscles by rolling your foot from heel to toe while you walk and squeezing the cheek you’re putting the weight on before switching legs
Like I said, the places may seem a little strange at first, but it’s a weird habit that works for me and thought I would share. Am I the only one who does these?! Does anyone else have places to add to the list? Comment below!
I have put a TON of thought into this blog. I’ve given thought to what I plan on writing about, the pictures I will post, but the main thing I thought about before launching my site was everything I wanted my blog not to be. Nowadays, it seems like everyone calls themselves a ‘blogger’. However, more bloggers does not necessarily mean more variety. I’ve found that there are so many clones out here and though it may work as far as getting you a following, whenever I see another chick talk about her “favorite skinny tea” my only thought is ‘Boringggg’. So I have put together a list of everything you will NOT find on my little slice of the internet…
1. Rainbows and butterflies.
This blog is not for the light hearted or easily offended. I’ve never been the type to sugar coat anything so if either of those descriptions applies to you this probably isn’t the place for you. You definitely don’t want me commenting on your look if you blatantly look like crap, and you certainly don’t want me telling you that your breath smells like complete utter shit if you’re not equipped for such statements. It’s just an attribute I self-identify with and one that my personal friends love me for…or hate me for. In my defense, after keeping it real, I’m always quick to help you pick out a flattering, bomb-ass outfit and/or offer you a stick of gum to mask your dragon breath.
2. Filtered bullshit.
Having no filter with my wordage works in my favor majority of the time; other times it leaves me in a deep shit-hole where I have to dig myself out to recover. My regular speaking voice (which includes lots of expletives) was formulated at the ripe ole’ age of two and has stayed with me ever since. Now that I’m a grown functioning woman, this voice regularly translates into my writing. I just feel that sometimes you need to throw the f-word around to really drive your point home.
(orbit really needs to bring this commercial back)
3. Ordinary things.
I’m not your ordinary (or so my mommy tells me, and probably yours too). And I’m not talking about not being basic. Because I have my basic bitch moments also (We all do). What I really mean is, these are some types of oddities which interest me and always will, and once in a while you’ll be probed to having to see me blabber about these things such as: Aliens and ghosts, they definitely do exist (no one is winning this argument that they don’t with me). I can literally feel when my chakras are off balance. I blame everything on Mercury being in retrograde, valid excuse right? And if I ever hit the lotto, I would absolutely build a dope post-apocalyptic crib like the people on National Geographic’s ‘Doomsday Preppers’. I’m going to try my bestest to stick mainly to fashion, fitness and travel, all for the sake of normality, but there’s really no other way to put it— you’re probably going to see and read some weird shit here every once in a while.
4. Health freak mumbo jumbo.
I am not one of those fitness girls who eats spinach for breakfast, lunch, dinner, I have desert when I want, and it’s not calorie counted. I don’t have the time to count the macros of everything I put into my mouth. I go through my phases of working out and eating right, but I also have my junk food days. And it’s OK. It’s important to have a healthy relationship with food and not feel guilty every time you eat anything made with enriched flour. I’m all about balance. Yea, going to sleep early and waking up early for the gym will give you some great abs, but the truth is, most of life’s memories are made during those drunk nights that you are up til 2am with friends eating buffalo chicken pizza covered in ranch dressing. (Yes, dump some ranch dressing on top of your slice next time, you’re welcome)
5. ME ME ME ME ME.
Let’s not tip toe around this. No one is REALLY interested in me, my life or my stories. Yes, I’ll talk about my experiences and things I like to do, because after all I’m talking out into the great world-wide web hoping that some people appreciate it. There’s also a part of me that thinks I’m sometimes funny and I tend to do fun stuff from time to time. But I will only share when it helps YOU, the reader in some shape or form. Whether it be in a healthier way, a happier way or just plainly in a way that inspires. Before finalizing a post I choose to share, I will first ask myself how that particular experience can add significance to anyone else’s being. Truly and ultimately, my main goal is to add some form of substance to someone’s mundane web crawl scroll, not waste anyone’s time.
No one is perfect, and this blog is never going to be perfect either. Ever. Nor do I want it to be.
7. Product pushing.
We’ve all seen a thousand “What I Wore” posts, “Must Have” pre-workout pills, “Favorites Roundups” and products you just “Can’t Live Without.” If I’m talking about it here, it’s because the product is actually amazing and I really use it in my real life, not because I’m getting 10% commission for posting it. Frankly, if the product is shit, then the time it takes to write the post isn’t worth it because it won’t be selling either way— right? Also I’m not interested in getting a bunch of useless products sent to me simply because it’s free. That is a waste of my personal space. The clutter in the apartment isn’t worth it. I don’t settle for what everyone else is doing so you won’t find me promoting any products/supplements that don’t actually work here.
And so with that said! THANK YOU so much for reading my spiel. I hope I reeled you into keeping up with my adventure. What are some blogger posts that you are tired of seeing on the internet? What are some topics that you would like for me to highlight in future posts?