Author Archives: robynnonthesuedesofa

About robynnonthesuedesofa

Just a small town farm girl from South Dakota! Love the simple of pleasures of life such as hearing my children's laughter, a beautiful sunset, a corn field in the summer and good friends and family!!

Biggest Bang For Your Buck {This Burns Fat Like Lighting Fluid!}

Ever since I’ve been in junior high I have been a RuNnEr.  I started out doing it to get in shape for sports, but now I do it for a variety of reasons.  Of course there is the health/fitness benefit, but then there is the mental aspect.  It is good therapy for me.  Its my time to think, pray, or enjoy conversation with a friend or my husband.

It’s easy when you’ve been doing something so long to get in a rut.  My rut with running was thinking that I needed to run 4 miles Monday-Friday.  I don’t know where I every came up with that exercise schedule, but to me that was my “PeRfEcT” exercising scenario.

I had read on numerous occasions that InTeRvAlS (exercise where you alternate the intensity of your workout) were the best way to get in shape.  Because that didn’t fit into my “plan” I dismissed interval training until I read an article that claimed interval training “BuRnS fAt LiKe LiGhTiNg FlUiD.”  They had me, “hook, line, and sinker”, as I was experiencing a slump in the exercising category and wanted to drop some weight that wasn’t wanting to come off.

The fitness center I worked out at had an interval training schedule posted making the same claims as the ones I had read, so I enlisted.  It was a 6-week plan and I loved it.  Not only could I do it in 30 minutes (it actually takes less than 30 minutes, but I would walk/run the remaining time to make it a 30 minute workout) The results were FaBuLoUs, so much so that people I knew asked me for my fitness plan.  I therefore typed it up on a Word document and share it whenever asked.   So HeRe It iS. 

If you want to change up your exercise program or are looking to enlist in one, you may want to try this.  Never exercised before?  Try it with WaLkiNg.   Of course, make sure you talk to your physician anytime you start a new exercise program.  I have tailored this training schedule to running since that is the exercise I enjoy.  You may substitute running with walking, biking, elliptical, rowing, etc.

INTERVAL TRAINING SCHEDULE

WEEK

MAX EFFORT

REST

REPS

1

1 MIN

2 MIN

5

2

1 MIN

90 SEC

6

3

1 MIN

1 MIN

8

4

1 MIN

1 MIN

10

5

75 SEC

1 MIN

10

6

90 SEC

1 MIN

10

Warm-up 5 minutes before intervals with a light jog.  I always go for 30 minutes and use whatever time is left for easy jogging.   (Reps means the number of times you do that particular set.)

You can use the following as cheat sheets when you are on the treadmill so you don’t have to try to remember when you are suppose to be going your max effort and when you are suppose to be walking.

WEEK 2 – Begin with a jog ‘til 5:00
Begin running @ max effort: Begin walking @:

5:00

6:00

7:30

8:30

10:00

11:00

12:30

13:30

15:00

16:00

17:30

18:30 – 20:00

JOG ‘TIL 30:00

WEEK 5 – Begin with a jog ‘til 5:00
Begin running @ max effort: Begin walking @:

5:00

6:15

7:15

8:30

9:30

10:45

11:45

13:00

14:00

15:15

16:15

17:30

18:30

19:45

20:45

22:00

23:00

24:15

25:15

26:30 – 27:30

JOG ‘TIL 30:00

WEEK 6 – Begin with a jog ‘til 2:30
Begin running @ max effort: Begin walking @:

2:30

4:00

5:00

6:30

7:30

9:00

10:00

11:30

12:30

14:00

15:00

16:30

17:30

19:00

20:00

21:30

22:30

24:00

25:00

26:30 – 27:30

JOG ‘TIL 30:00

~Robynn

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What Everybody Wants

Quotes from How to Win Friends & Influence People (Revised Edition) by Dale Carnegie:

Chapter:  What Everybody Wants.

Principle:  Be sympathetic with the other person’s ideas and desires.

“Wouldn’t you like to have a magic phrase that would stop arguments, eliminate ill feeling, create good will, and make the other person listen attentively?  Yes?  All right.  Here it is:  ‘I don’t blame you one iota for feeling as you do.  If I were you I would undoubtedly feel just as you do.’  An answer like that will soften the most cantankerous old cuss alive.  And you can say that and be 100 percent sincere, because if you were the other person you, of course, would feel just as he does.”  (pg. 176)

“Three-fourths of the people you will ever meet are hungering and thirsting for sympathy.  Give it to them, and they will love you.”  (pg. 177)

Principle:  Be sympathetic with the other person’s ideas and desires.

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A Formula That Will Work Wonders For You

Quotes from How to Win Friends & Influence People (Revised Edition) by Dale Carnegie:

Chapter:  A Formula That Will Work Wonders For You.

Principle:  Try honestly to see things from the other person’s point of view.

“Remember that other people may be totally wrong.  But they don’t think so.  Don’t condemn them.  Any fool can do that.  Try to understand them.  Only wise-tolerant, exceptional people even try to do that.”  (pg. 170)

“Success in dealing with people depends on a sympathetic grasp of the other person’s viewpoint.”  (pg. 170)

“If, as a result of reading this book, you get only one thing – an increased tendency to think always in terms of the other person’s point of view, and see things from that person’s angle as well as your own – if you get only that one thing from this book, it may easily prove to be one of the stepping-stones of your career.”  (pg. 175)

Principle:  Try honestly to see things from the other person’s point of view.

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How To Get Cooperation

Quotes from How to Win Friends & Influence People (Revised Edition) by Dale Carnegie:

Chapter: How To Get Cooperation.

Principle:  Let the other person feel that the idea is his or hers.

“Don’t you have much more faith in ideas that you discover for yourself than in ideas that are handed to you on a silver platter?  If so, isn’t it bad judgment to try to ram your opinions down the throats of other people?  Isn’t it wiser to make suggestions – and let the other person think out the conclusion.”  (pg. 164)

“No one likes to feel that he or she is being sold something or told to do a thing.  We much prefer to feel that we are buying of our own accord or acting on our own ideas.  We like to be consulted about our wishes, our wants, our thoughts.”  (pg. 165)

Principle:  Let the other person feel that the idea is his or hers.

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The Safety Valve in Handling Complaints

Quotes from How to Win Friends & Influence People (Revised Edition) by Dale Carnegie:

Chapter: The Safety Valve in Handling Complaints.

Principle:  Let the other person do a great deal of the talking.

“Most people trying to win others to their way of thinking do too much talking themselves.  Let the other people talk themselves out.  They know more about their business and problems than you do.  So ask them questions.  Let them tell you a few things.”  (pg. 158)

“If you disagree with them you may be tempted to interrupt.  But don’t.  It is dangerous.  They won’t pay attention to you while they still have a lot of ideas of their own crying for expression.  So listen patiently and with an open mind.  Be sincere about it.  Encourage them to express their ideas fully.”  (pg. 158)

“La Rochefoucauld, the French philosopher, said:  ‘If you want enemies, excel your friends; but if you want friends, let your friends excel you.’  Why is that true?  Because when our friends excel us, they feel important; but when we excel them, they – or at least some of them – will feel inferior and envious.”  (pg. 162)

Principle:  Let the other person do a great deal of the talking.

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The Secret Of Socrates

Quotes from How to Win Friends & Influence People (Revised Edition) by Dale Carnegie:

Chapter: The Secret of Socrates.

Principle:  Get the other person saying “yes, yes” immediately.

“In talking with people, don’t begin by discussing the things on which you differ. Begin by emphasizing – and keep on emphasizing – the things on which you agree.”  (pg. 152)

“Hence it is of the very greatest importance that a person be started in the affirmative direction.  The skillful speaker gets, at the outset, a number of “Yes” responses.  This sets the psychological process of the listeners moving in the affirmative direction.”  (pg. 152)

“I finally learned that it doesn’t pay to argue, that it is much more profitable and much more interesting to look at things from the other person’s viewpoint and try to get that person saying “yes, yes.”  (pg. 156)

“Socrates, ‘the gadfly of Athens’ was one of the greatest philosophers the world has ever known. He did something that only a handful of men in all history have been able to do:  he sharply changed the whole course of human thought; and now, twenty-four centuries after his death, he is honored as one of the wisest persuaders who ever influenced this wrangling world.  His method?  Did he tell people they were wrong?  Oh no, not Socrates.  He was far too adroit for that…He asked questions with which his opponent would have to agree.  He kept on winning one admission after another until he had an armful of yeses.”  (pg. 157)

“The Chinese have a proverb pregnant with the age-old wisdom of the Orient:  ‘He who treads softly goes far.’”  (pg. 157)

Principle:  Get the other person saying “yes, yes” immediately.

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A Sure Way Of Making Enemies – And How To Avoid It

Quotes from How to Win Friends & Influence People (Revised Edition) by Dale Carnegie:

Chapter: A Sure Way Of Making Enemies – And How To Avoid It.

Principle:  Show respect for the other person’s opinions.  Never say, “You’re wrong”.

“You can tell people they are wrong by a look or an intonation or a gesture just as eloquently as you can in words.”  (pg. 123)

“There’s magic, positive magic in such phrases as:  “I may be wrong.  I frequently am.  Let’s examine the facts.’”  (pg. 125)

“Few people are logical.  Most of us are prejudiced and biased.”  (pg. 126)

“We sometimes find ourselves changing our minds without any resistance or heavy emotion, but if we are told we are wrong, we resent the imputation and harden our hearts…It is obviously not the ideas themselves that are dear to us, but our self-esteem.”  (pg. 126-127)

“If you want some excellent suggestions about dealing with people and managing yourself and improving your personality, read Benjamin Franklin’s autobiography… he conquered the iniquitous habit of argument and transformed himself into one of the most able, suave and diplomatic men in American history.”  (pg. 128-129)

“Be diplomatic,” counseled the King.  “It will help you gain your point.’” (pg. 134)

Principle:  Show respect for the other person’s opinions.  Never say, “You’re wrong”.

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You Can’t Win An Argument

Quotes from How to Win Friends & Influence People (Revised Edition) by Dale Carnegie:

Chapter: You Can’t Win An argument.

Principle: The only way to get the best of an argument is to avoid it.

“You can’t win an argument.”  (pg. 117)

“A man convinced against his will is of the same opinion still.”  (pg. 117)

“If you argue and rankle and contradict, you may achieve a victory sometimes; but it will be an empty victory because you will never get your opponent’s good will.”  (pg. 118)

“So figure it out for yourself.  Which would you rather have, an academic, theatrical victory or a person’s good will?  You can seldom have both.”  (pg. 118)

Principle: The only way to get the best of an argument is to avoid it.

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How To Make People Like You Instantly

Quotes from How to Win Friends & Influence People (Revised Edition) by Dale Carnegie:

Chapter:  How To Make People Like You Instantly.

Principle:  Make the other person feel important-and do it sincerely.

“There is one all-important law of human conduct.  If we obey that law, we shall almost never get into trouble.  In fact, that law, if obeyed, will bring us countless friends and constant happiness.  But the very instant we break the law, we shall get into endless trouble.  The law is this:  Always make the other person feel important.  John Dewey, as we have already noted, said that the desire to be important is the deepest urge in human nature: and William James said:  “The deepest principle in human nature is the craving to be appreciated.’” (pg. 100)

“Jesus summed it up in one thought – probably the most important rule in the world:  “Do unto others as you would have others do unto you.’” (101)

“Remember what Emerson said:  “Every man I meet is my superior in some way.  In that, I learn of him.’” (104)

“Talk to people about themselves,” said Disraeli, one of the shrewdest men who ever ruled the British Empire.  “Talk to people about themselves and they will listen for hours.’” (pg. 111)

Principle:  Make the other person feel important-and do it sincerely.

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How To Interest People

Quotes from How to Win Friends & Influence People (Revised Edition) by Dale Carnegie:

Chapter:  How To Interest People.

Principle:  Talk in terms of the other person’s interest.

“Everyone who was ever a guest of Theodore Roosevelt was astonished at the range and diversity of his knowledge.  Whether his visitor was a cowboy or a Rough Rider, a New York politician or a diplomat, Roosevelt knew what to say.  And how was it done?  The answer was simple.  Whenever Roosevelt expected a visitor, he sat up late the night before, reading up on the subject in which he knew his guest was particularly interested.  For Roosevelt knew, as all leaders know that the royal road to a person’s heart is to talk about the things he or she treasures most.” (pg. 94)

Principle:  Talk in terms of the other person’s interests.

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