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Happy Memorial Day!

Beckham & Mara Belle

Happy Memorial Day! Steph and I are celebrating together this year in Columbus, with families in tow! With a five year old, a three year old, a two year old, a one year old and an eight week old, tackling projects has been a bit of a challenge, but we’re looking forward to sharing the one project we did get done. Hope you and yours enjoy family, friends, and great weather this weekend!

BUTT TONING TREADMILL INTERVALS

This blog is clearly not a fitness blog BUT I do like to share good things when I find them. So let me tell you about my treadmill interval workout that I adore. It will whip you into shape quickly!!

To be honest, I’m not a huge fan of working out. Not because I’m particularly lazy (I don’t think…), but just because, while I work out, I think of all the things that I’d rather be using the time for (projects!!). Plus, it seems that the more endorphins I release, the better the ideas I get and the more anxious I get to get off the stupid treadmill and go do them! With that said, the older I get, the more I appreciate the value of a healthy body. At this point in my life, it’s definitely not motivated by a desire to look good, but to do what I can to stay as fit as I can to enjoy the people and things I love most.

The best thing about these intervals – in my opinion – is that you’re never running for too long without a break. It’s a 30 minute workout but the longest you’ll run consistently is 3 minutes (during the warm-up). This gets you by some of the mental hurdles that might otherwise derail your workout.

Another great thing about this workout is that it’s adaptable. When I was ready to get back into shape after having each of my kids,  I started this workout at lower speeds and gradually worked up to higher speeds. In the program below, I’ve set the max speed at 7.5 mph but you can certainly push that higher or lower, depending on your fitness level.

As always, if you aren’t currently exercising, you should consult your physician prior to starting a new exercise regimen.

Warm Up

Run for 2 minutes at 5.5 mph
Run for 1 minute at 6.5 mph
Stand on sides of treadmill for 1 minute
Run for 1 minute at 7.5 mph

Workout 

Turn up incline to 5%, keep speed at 7.5 mph
Repeat 5 times:
Run for 15 seconds, rest on sides of treadmill for 45 seconds (this is the easier part of the workout …if you’re like me, you’ll probably do a quick Pinterest scan or play a turn at Trivia Crack during the 45 second recovery).
Repeat 4 times:
Run for 30 seconds, rest on sides of treadmill for 45 seconds (getting a little harder, keep your eye on the clock and don’t get too distracted by whatever you’re looking at on your phone).
Repeat 2 times:
Run for 1 minute, rest on sides of treadmill for 1 minute (yes you get a whole minute off this time … make it count)
Repeat 4 times:
Run for 30 seconds, rest on sides of treadmill for 45 seconds
Repeat 5 times:
Run for 15 seconds, rest on sides of treadmill for 45 seconds

If you’re a real go-getter, you could use your rest times to do some reps – biceps, lunges, crunches, whatever. Just keep your eye on the clock.

Enjoy!