I’m not the best gauge on a hard vs. easy workout but the interval workout I posted two weeks ago for “Workout Wednesday” is fairly difficult for me to complete (i.e. I’m feeling it after). I had a few requests for one that is harder…and making me feel like an ass for thinking it was fairly difficult…but nonetheless, here it is. The workout I did when I was in college and haven’t really been able to do since then. For you fit people – let me know if this is, in your opinion, a difficult work out. Or if I am kidding myself and should change the workout from last week to easy, this one to intermediate and marathon running at a 6:30 pace hard…I’m just saying people. Some of you have to be average.
30 minute interval workout – hard
0:00 – 20:00 at 0.0 incline
0:00 – 2:00 – 5.0
2:00 – 4:00 – 5.5
4:00 – 5:00 – 6.0
5:00 – 7:00 – 5.5
7:00 – 8:00 – 6.7
8:00 – 10:00 – 5.5
10:00 – 11:00 – 7.0
11:00 – 13:00 – 6.0
13:00 – 14:00 – 7.5
14:00 – 16:00 – 6.0
16:00 – 17:00 – 8.0
17:00 – 19:00 – 6.0
19:00 – 20:00 – 8.5
20:00 – 22:00 – 6.0
22:00 – 24:00 – 6.0 4.0 incline
24:00 – 25:00 – 6.0 0.5 incline
25:00 – 27:00 – 6.0 6.0 incline
27:00 – 28:00 – 6.0 0.5 incline
28:00 – 30:00 – 6.0 0.0 incline
A time to reflect on January, have a glass of wine with our friends who mistakenly gave up alcohol for a month and look back on goals that were made when opportunities seemed endless with the start of the new year bringing heightened motivation.
January was LONG. It’s the first time in a long time that I kept asking why the hell it wasn’t February?! Time flies these days so I guess I’m thankful that it seem to slow for a month but man oh man I was ready to say “BYE” to January. The temperatures were bipolar with -5 one day and near 60 the next which just messed with our emotions. Work is always a little crazy after the new year but for some reason this January has been exceptional. And all in all I just miss my family that I don’t get to see as much as I do in the warmer seasons when it’s easier to travel. However, I’m thankful that we have all been healthy and happy for the most part. William is learning something new every day, WALKING and babbling lots of “words”. He is moving up in his daycare and I swear he is becoming a little child. We had date nights, celebrated birthdays and celebrated BIG for our sweet sister in law who kicked cancer’s booty. Fantastic things rounded out the first month of the year but overall it. Just. felt. Long.
I started off the month working out 5 days a week (keeping my NY resolution). That lasted until the 3rd week or so when I only made it 4 days but I didn’t get discouraged and made up for it the following. My biggest frustration was the lack of weight I was losing. I was counting calories, not drinking during the week, working out every day and so annoyed that I didn’t see anything on the scale. In the last two weeks I moved to a low-carb focus and really limited the amount of carbs I was eating vs. counting calories. I finally started seeing an impact so I’m actually motivated moving into February.
We are gearing up for a ski trip with Alex’s family in West Virginia next week and I am PUMPED. It also happens to be Alex’s birthday! Birthdays are a big deal in our family so we are looking forward to celebrating and spending lots of time with family we haven’t seen in a few years. We are also planning our bathroom renovation for our guest bath and will finally have a usable BATHTUB. I seriously can’t wait.
Sorry I was MIA this week. Alex was traveling for work and I was playing the single parent role. Lucky for me I had lots of sweet friends who helped me out with William and kept me company. I like to be dramatic about having to take care of him alone but it worked out really well. More posts coming! Some a little out of my comfort zone…so bare with me 🙂 As always, thanks so much for all of the support!
The biggest challenge I have with working out is convenience. If it is below 40 degrees or I have to spend more than 5 minutes getting to a gym, there is a very good chance that it won’t happen. I am trying to open my mind to group classes and different forms of working out but for the most part, I stick to the traditional treadmill for the majority of my work out sessions. I can typically get in a couple of mindless shows that keep my attention and make me forget that I’m running. It works well for me and I can adjust what I do and the time I spend based on my schedule. It’s hard for me to commit to a scheduled class that lasts an hour knowing that each day is going to be different than the one before.
The best thing I ever did was purchase a treadmill. I now have zero excuses for not making it upstairs and getting in a quick 20 minutes if that is all I have time for. I’ve found creative ways to getting in a workout by doing it over my lunch (I’m lucky I live down the street from my office) or eating dinner early enough so I can workout around 8:30 or 9 after William goes to sleep. My biggest goal is to get my workout in early enough so I’m set for the rest of the day and don’t have to worry about it. One of my new year’s resolutions is to give myself my morning but man oh man it is tough for this night owl. I’m NOT a morning person.
This is my favorite work out I have been doing some version of for at least 10 years. I have found that intervals seem to have the biggest impact on my strength and overall endurance. This is what I am currently doing but it took me about eight weeks to get here without walking at the 20 minute mark. In another four weeks I will try to increase my speeds or go longer depending on how strong I feel.
Let me know if you guys try it out and how you like it!
Treadmill Interval Workout – Intermediate? You guys will have to tell me as I’m terrible at gauging how easy or hard a workout is – this may be easier than I think! (first 20 minutes are at a 0 incline)
0 – 4:00 – 5.0 pace
4:00 – 5:00 – 5.5 pace
5:00 – 7:00 – 5.0 pace
7:00 – 8:00 – 5.7 pace
8:00 – 10:00 – 5.0 pace
10:00 – 11:00 – 6.0 pace
11:00 – 13:00 – 5.0 pace
13:00 – 14:00 – 6.5 pace
14:00 – 16:00 – 5.0 pace
16:00 – 17:00 – 7.0 pace
17:00 – 19:00 – 5.0 pace
19:00 – 20:00 – 7.5 pace
20:00 – 22:00 – 5.0 pace
22:00 – 24:00 – 5.5 pace 4.0 incline
24:00 – 25:00 – 5.5 pace 0.5 incline
25:00 – 27:00 – 5.5 pace 6.0 incline
27:00 – 28:00 – 5.5 pace 0.5 incline
28.00 – 30:00 – 5.0 pace 0 incline
I will often walk for 5-10 minutes at 3.5 to cool down if I have the time.
I am the Queen of New Year’s Resolutions. I make lists and lists outlining my goals for the entire year. I scrap notebooks with only 5 used pages in the hopes of starting completely fresh. I am the A number one fan of “I’ll start that on Monday…next month.” So this new year is even more motivating because JAN 1 2018, the start of a brand new year, the time to be the best person you can be, just happens to start on a MONDAY. How fantastic is that?! After many failed attempts to be who I want to be, to change the things I dislike about myself, to get motivated and focus on being the best me, this year is MY year.
How come every new year, we always talk about how terrible the year before was? Is it natural to think that the year before could have been THAT much better? When I look back on 2017, it was a good year, not the best year, but pretty OK. We watched our sweet baby boy grow into a healthy, happy and energetic one year old, we spent a lot of time with family and friends and both grew in careers we are passionate about. But, we didn’t have any crazy experiences or new beginnings which can sometimes be more paralyzing to do what we really want in life. I think the “bleh” reaction I have toward 2017 is making me even more motivated to be better in 2018.
If anything, I’ve learned a whole lot about being a mom, balancing a career and learning to take time for myself. I’ve learned more about what makes me happy and how to get motivated. That balancing the time in a day is even more important when you have a child you have to give your undivided attention to. That the baby weight doesn’t magically disappear when the child comes out and can actually continue to increase if you don’t watch it….
So in an effort to motivate myself, I’m focused on a few key areas, on this first day, Monday, in 2018. My hope is that you may find some benefit to this as well as I work through the ebbs and flows, ups and downs and overall desire to be the best me.
- Get back to my goal weight via healthy eating and exercise
- Read 1 book a month
- Keep house organized/clean
- Establish a budget to save in 2018
- Work out 5 times a week
- Give myself my morning
Body Image. Any woman has probably struggled with a distorted view on body image. For me, I have what I would consider an opposite body image issue…if that even kind of makes sense. Basically, when I look in the mirror before I walk out the door, I typically think I look gooood. Like I have all the confidence in the world. And then I walk by a reflection of myself or see a candid photo taken and I’m like W. T. F. What happened between my house and the bar?! How did I just gain 20 lbs? Why does it look like I’m wearing NO makeup when I was questioning if I had on too much when I left? Maybe this is more common than I think but I typically hear stories of people who look in the mirror and see an obese human when in actuality, they are perfect in many women’s eyes. Regardless, everyone has an image in their mind of who they should be and how they should look.
I gained about 40 lbs when I was pregnant with William. HOWEVER, I was about 30 lbs overweight when I got pregnant so I have really struggled to get back to what I would consider, “pre baby healthy”. And that’s my goal these days. To get healthy. Feel like I have all the energy in the world so I can run after my babe and not feel exhausted when I have to be the one to take care of him for the day. To make sure I’m around for him for many years to come.
I swear it took me about 8 months to feel like I could run for longer than 20 minutes on the treadmill. I used to run cross country in high school (granted that was a million years ago) and 20 minutes on a treadmill feeling like I was dying made me feel horrible. So instead of getting discouraged I slowly started getting back on track, finding different workouts that I wanted to do vs. feeling like it was the hardest thing in the world to decide to run or lift weights or just MOVE. Whether it’s spending 50 minutes on a treadmill or walking outside for 50 minutes with William, I’ve started to compile my favorite workouts that anyone who can walk can do. Because I’ve been there and I’ve felt terrible and I can finally feel my body turning a corner. I will start to compile my workout schedule, how I stay on track and what “cheating” means to me. Stay tuned 🙂