Infuse a Little Jog into Your Walk

Two women running along beachIf the concept of “interval training” sounds intimidating, don’t be fooled. Interval training is not only easy, its fun and can make your workout seem to go faster as well as increase your calorie burning goals. You are also “training” and “strengthening” your heart muscle by increasing your heart rate and then lowering it for interval periods during the workout. Interval training is simply a mode in which you will increase the intensity of your cardiovascular workout for short spurts. Here’s a simple plan of action:

During a 30 minute walk (whether outdoors or on a treadmill)

  • Walk for 4 minutes
  • Jog for 2 minutes
  • Run/Sprint for 1 minute
  • Walk for 4 minutes
  • Jog for 2 minutes
  • Run/Sprint for 1 minute

Repeat this cycle 1 more time and your 1/2 hour walk will be accomplished, with added calorie burning bonus! Plus you’ll find a fun game going on in your head with this exercise.

Drink, Drink, Drink – H2O

Pouring A Glass Of WaterWith every weight loss program, the mantra “drink lots of water” seems to be a common thread. There are many reasons diet experts all agree that drinking at least eight full glasses of water aids in reduction. Studies have shown that metabolic rate, as it pertains to calorie burning, may be increased by thirty of forty percent in both men and women for energy expenditures within the first ten minutes of ingesting right ounces of water. The simple solution of keeping yourself feeling fuller is another reason to always have you water bottle close at hand. Hydrating while sweating off those unwanted calories in the gym is another top-ten reason to keep drinking nature’s favorite, H2O.

Strip Tease

playful-hair-flipIf you are looking to “sex-up your workout” the possibilities are endless with a variety of DVDs and in-studio classes as diverse as the instructors offering them. Now is the time to indulge in a little risque behavior that will help you boost your confidence and get fit simultaneously. Striptease aerobics combines a series of sexy moves which are designed not only to pump up the heart (yours and your lover’s), but also to tone and tighten areas of your body that may be passed over with other workouts. Deep squats, hip rolls, and a floor-work that are very true to real life stripping (don’t ask me how I know!), touched with flirty shoulders and head flips are met with burn-it-up music for an incredible wild workout.

Kick Boxing

Woman kick boxingThere may be nothing quite as alluring than a body built for action, and kickboxing aerobics is non-stop action. Most classes are strong enough for a man, but made for women to enjoy the thrill of throwing jabs, punches and kicks while mixing in rope jumping and frequent foot work. Most kickboxing workouts can be adjusted for all fitness levels, along with the constant movement which will allow you to burn nearly 500 calories per hour as you increase stamina, flexibility and strength. As you become more proficient with kickboxing moves, whether a “roundhouse” kick or “uppercut” punch become your favorite, you are sure to exude a certain sex appeal that is synonymous with the empowerment and confidence achieved from mastering kickboxing.

Pole Dancing

poledancer-studioWhether you’ve been invited to a private party (have pole, will travel) in someones home or stop in to a high profile South Beach studio, Pole Fitness is the hottest new find for fitness enthusiasts. It’s been said that Pole Fitness classes are a playground for women, where you will use muscles you never knew you had. This innovative trend on the fitness scene will tone your body, increase your self-confidence, help you lose weight, improve your relationship, self-expression, and ultimately offer overall empowerment. You will be guided step by step and you don’t need dance experience to benefit from the moves on the pole. Your legs and core muscles will become toned and Pole Fitness will build your upper body strength as well. Best of all, women finish each session feeling strong, confident and sexy.

Find a diet and exercise plan that meets your lifestyle

Finally, one of the most important components to getting rid of the extra added winter weight is to find a diet and exercise plan that will work with and adapt well to your lifestyle, so that you can get started with ease and keep the regimen for a lifetime. There would be no reason to choose a diet which calls for mega amounts of beef, chicken or pork if you are a strict vegetarian. Nor would you choose an exercise routine which calls for three of aquatic laps if you are deathly afraid of the water.

Day 10 – Much Deserved Rest

It’s a Rest Day – Yay!

My body, especially my legs really needs the rest…but the rest of me is missing running.  Did I just say that?

Today, I need to be diligent about eating well, and staying hydrated.  On my last rest day, I don’t think I drank enough water which I really need to help rejuvenate and repair my muscles, flush toxins and to prepare my body for tomorrows run.  So if you see me today, and I don’t have my SCS WeightLoss water bottle in hand, a gentle reminder to drink, drink, drink is always appreciated.  If you don’t see me, it’s probably because I’ve been drinking alot of water and I’m in the bathroom – again.

Water really is the elixir!

Day 9 Accountability

Since I started this “running thing,” I’ve been letting people know what I’m doing, for both support and accountability.

Letting people know what you’re doing is a great way to gain support.  I’ve been offered tips on indoor and outdoor running from seasoned runners.  My friends and co-workers indulge my mid-sentence pause for muscle stretching and my dog keeps my side of the bed warm on those days that I leave for the gym before 6am.

Since I’m not only blogging, but also blabbing about my desire to overcome my dislike for running, everyday at least one person I’ve told has asked me how my self-inflicted challenge is going.  And on those days I blog late in the day or evening, inevitably I get a message asking if today was a “run day” or a “rest day?”  Accountability! 

And there’s more…I met this really nice girl at the gym today.  Pam told me how Starbucks frappuccinos helped her pack on the pounds and she is giving up the frap-habit and hitting the cardio big time.  I told her about my running program and she said she is going to be looking for me in the mornings.  Accountability!

So, for my supporters and those watchful doubters, I’m going to let you in on a little inside scoop…it’s Day 9 and the run instructions I followerd for today were to warm up with 10 minute walk which I followed with a 2 minute run then a 1 minute walk  repeated 6 times for a total of 18 minutes and then I finished up with a 7 minute walk to cool down.  After being on the treadmill for a total of 35 minutes, I feel GREAT!!

Day 7 Some Surprises

Lucky (day) 7…And I’m a Week In

According to my walk/run program schedule, I expected today to be a breeze.  After a 10 minute warm up, I repeated 2 minutes of running with 1 minute of walking for only 6 reps,as instructed,  equalling a quick 18 minutes.  Oddly enough, it felt a little more challenging than I had anticipated.  I chalked this up to not eating enough protein or drinking enough water yesterday.  Though it was a Rest Day, I probably should have eaten as if it were a training day, just to keep my body fueled well.

On the upside, I ran faster and incorporated a slight incline on the treadmill, which was  advised for gearing up to an outdoor 5K race, when training indoors on a treadmill.  The other amazing surprise I encountered, is that in just one week, I know my heart is getting stronger because it is taking me less than 1 minute of walking to bring my heart rate down below 120 from a running rate of 155-160.

I love that my progress can be measured in so many different ways.  And the best part of this whole challenge I’ve given myself to run is that as of today, Day 7, I’m really enjoying the process – Lucky Me, Lucky 7!!

So, are YOU ready to join me on a run?  If I can do this, You can too…Yes, You Can!

Day 6 To Spin or Not to Spin

Should I Spin today, even though it’s supposed to be a “REST” day?

If you indulged in the sneak peek of the running program I posted on the first day of this blog, you would have noticed that every 3rd day is scheduled as a REST DAY.  The training plan allows you to enjoy other forms of exercise on REST Day, such as weight training, biking, yoga, pilates, elliptical – just no walking/running.  On a normal week, Saturdays (today) I meet Julie and we take a great spin class together.

I’ve decided, though, that Julie will have to Spin without me.  I worked hard this week – sticking to the training schedule, waking up at 5am every day (even on the last Rest Day,but that was for a Business Networking meeting), planning out meals or snacks and eating properly to fuel my body with lots of good protein all week.  And, I also did some holiday shopping, which in itself was a walk/run experience at the mall!

Not to worry, my friends, I am not going to lay around like a sloth today.  I have stretches and an easy ab workout at the ready, for days just like today.

So, the decision is in… I am not Spinning.  I am going to let my leg muscles rest, relax and rejuvinate as I create myself as a runner…hey, even God had a Day of REST when he/she created the world!