Category Archives: You

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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50 Life Lessons to Live By

My sister shared this list written by Regina Brett on facebook and I was amazed at how many of the lessons we have already written about on The Suede Sofa, but also how many we have yet to learn!  I’ve already gone out and purchased the book that corresponds with this list titled, God Never Blinks, 50 Lessons for Life’s Little Detours.  I can’t wait to get started!

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You can find lots of great information on her website…

www.reginabrett.com

Regina Brett’s 45 life lessons and 5 to grow on

by Regina Brett, The Plain Dealer

May 28, 2006

To celebrate growing older, I once wrote the 45 lessons life taught me.

It is the most-requested column I’ve ever written. My odometer rolls over to 50 this week, so here’s an update:

1. Life isn’t fair, but it’s still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone.

4. Don’t take yourself so seriously. No one else does.

5. Pay off your credit cards every month.

6. You don’t have to win every argument. Agree to disagree.

7. Cry with someone. It’s more healing than crying alone.

8. It’s OK to get angry with God. He can take it.

9. Save for retirement starting with your first paycheck.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won’t screw up the present.

12. It’s OK to let your children see you cry.

13. Don’t compare your life to others’. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn’t be in it.

15. Everything can change in the blink of an eye. But don’t worry; God never blinks.

16. Life is too short for long pity parties. Get busy living, or get busy dying.

17. You can get through anything if you stay put in today.

18. A writer writes. If you want to be a writer, write.

19. It’s never too late to have a happy childhood. But the second one is up to you and no one else.

20. When it comes to going after what you love in life, don’t take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don’t save it for a special occasion. Today is special.

22. Overprepare, then go with the flow.

23. Be eccentric now. Don’t wait for old age to wear purple.

24. The most important sex organ is the brain.

25. No one is in charge of your happiness except you.

26. Frame every so-called disaster with these words: “In five years, will this matter?”

27. Always choose life.

28. Forgive everyone everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Your job won’t take care of you when you are sick. Your friends will. Stay in touch.

33. Believe in miracles.

34. God loves you because of who God is, not because of anything you did or didn’t do.

35. Whatever doesn’t kill you really does make you stronger.

36. Growing old beats the alternative – dying young.

37. Your children get only one childhood. Make it memorable.

38. Read the Psalms. They cover every human emotion.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else’s, we’d grab ours back.

41. Don’t audit life. Show up and make the most of it now.

42. Get rid of anything that isn’t useful, beautiful or joyful.

43. All that truly matters in the end is that you loved.

44. Envy is a waste of time. You already have all you need.

45. The best is yet to come.

46. No matter how you feel, get up, dress up and show up.

47. Take a deep breath. It calms the mind.

48. If you don’t ask, you don’t get.

49. Yield.

50. Life isn’t tied with a bow, but it’s still a gift.

~Robyn (Jersey Girl)

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Set Up to Fail

This week my son and I started planting our seeds indoors so that when the weather warms up they will be strong enough to be transplanted outside.  Once we had picked out our seeds we planted them in self-watering containers that we learned how to make on Pinterest.  With the internet and Pinterest available for gardening tips and ideas it is easy to get started even if you have never grown a single thing before.  For some reason as my son and I were working on our self watering containers, I had a flashback to my first year of teaching and a window box planter I painted with my class and attempted to grow flowers in.  That was almost 15 years ago and I didn’t have “how to” information right at my fingertips.  I didn’t even have a computer with the internet in my classroom at that time.  I bought dirt, about 5 different kinds of seeds, and we started planting.  I planted all of the seeds together in the windowbox one on top of the other and to my naivety thought they were going to grow into a beautiful garden for my class to enjoy.  I didn’t check plant size, seed spacing, and I certainly didn’t know anything about starting seeds in starter pots and then transplanting them once they had matured.

One afternoon after the kids had been dismissed for the day I was watering the windowbox and a veteran teacher (and avid gardener) came in to see what I was doing.  I showed her all of the seed packets and told her that I was planting a windowbox garden with the kids.  I remember like it was yesterday her smile and words, “I’m sure it will be beautiful.”  That was all she said and walked out of my classroom.  Looking back, I realize she knew my garden was going to be a disaster and didn’t say anything to me about how to ReAlLy grow a garden.  She had a wealth of knowledge and years of experience and made a conscious decision to leave me in the dark and LeT Me FaiL.  It wouldn’t bother me so much if it was just me who was going to be disappointed, but I had 18 first graders who though they were growing a beautiful garden.  I will never know why she didn’t offer to help, or why she even bothered coming into my classroom to see what I was doing in the first place.  What I DO know is this…I will NEVER knowingly set someone up to fail.

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This is a lesson I will pass on to my children in hopes that the little voice inside their head will say, “Do the right thing” when faced with an opportunity to help a friend or even a stranger.  Life is hard enough when you know what you’re doing…having a little help when trying something new can only raise your chances at success.

“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.” Theodore Roosevelt

~Robyn (Jersey Girl)

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If You’re Wrong, Admit It

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

Chapter: If You’re Wrong, Admit It.

Principle:  If you are wrong, admit it quickly and emphatically.

“If we know we are going to be rebuked anyhow, isn’t it far better to beat the other person to it and do it ourselves?  Isn’t it much easier to listen to self-criticism than to bear condemnation from alien lips?   Say about yourself all the derogatory things you know the other person is thinking or wants to say or intends to say – and say them before that person has a chance to say them.  The chances are a hundred to one that a generous, forgiving attitude will be taken and your mistakes will be minimized.”  (pg. 137)

“There is a certain degree of satisfaction in having the  courage to admit one’s errors.  It not only clears the air of guilt and defensiveness, but often helps solve the problem created by the error.’”  (pg. 138)

“Any fool can try to defend his or her mistakes  – and most fools do – but it raises one above the herd and gives one a feeling of nobility and exultation to admit one’s mistakes.”  (pg. 139)

“Remember the old proverb:  “By fighting you never get enough, but by yielding you get more than you expected.”‘  (pg. 142)

Principle:  If you are wrong, admit it quickly and emphatically.

Click here for beginning post of this series.

Click here for last week’s post.

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Just A Little Heart Attack

I wanted to drop you a quick line pointing you toward an excellent video to watch this weekend. Cardiovascular disease impacts 1 in 3 Americans, and is the leading cause of death in the United States – killing more people than the next 5 most common causes combined.

Women’s symptoms of a heart attack are *VERY* different than those of men, and because they often can mimic fatigue or the common cold, many women don’t realize they are having a heart attack.

Now, for some of you, you may think this video is an exact replica of your LiFe each morning (that’s how I felt!) which is even more of a reason that you should watch this!!

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Get Your Posse and Get Your {Exercise} Groove On!

Source:  girlgetstrong.com

Source: girlgetstrong.com

If you read Robyn’s post The Weight Is On yesterday, you can probably relate.  As spring approaches it is just natural to want to get in shape whether you have gained excess winter weight or you’re just feeling like you’ve been stuck inside for way too many months and are needing a ChAnGge oF sCeNeRy.

Sometimes it can be hard to get started when you see the long road ahead to reach your WeiGht-LoSs GoAl.  Afterall, overcoming the inertia can be a difficult thing to do.

On Monday we had a little pep talk and we decided that we would overcome the inertia together.  So we made a 2-MoNtH pAcT to exercise consistently from now to mid-May, basically, the beginning of summer.  It is actually quite motivating when you look at it in the context of  summer being right around the corner.

One thing that really motivated us in our new goal was this website from the National Institute Of Health that can help in your weight loss efforts.  Here’s the link:  http://bwsimulator.niddk.nih.gov/ .  It allows you to put in your weight, goal weight, and a few other items.  It will then tell you how many calories you need to consume each day to reach your goal.  We played around on it and found it quite addictive.

(You do need to have Java installed on your computer.  You can install a free version by going to www.java.com ) Here is what the simulator looks like:HWS

Overwhelmed by the idea of tracking your calories?  No worries!  Check out this quick, easy and free calorie counting website:  http://www.myfitnesspal.com/  They also offer a free app for your phone!

So, if you’re like us and you need to overcome inertia, GeT yOuR PoSsE - a group of friends, an exercise group, your neighbors, or family members and get your exercise groove on.  After all, there’s only about 60 days until summer!

Lara, Robyn, & Robynn

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The Weight is On

As we are approaching the warm weather I once again find myself having to deal with the excess weight that I have put on over the winter.  Every year I say I am not going to gain weight during the winter, and every year I find myself in the same predicament.  Last summer I reached my lowest weight since having my kids.  I was so proud of my achievement, but did that stop me from over indulging during the month-long Christmas festivities…NO!  Then once Christmas came and went there was New Years, the Super Bowl, and I can’t forget to mention my new obsession with Golden Oreos.  I watched the numbers on the scale creep up until yesterday I realized I had put on a full 15 pounds since the summer and am once again miserable with what I see in the mirror when the clothes come off.

scale_upload-l

I decided to take out my camera phone and take 3 pictures of myself…front, back, and side views in my bathing suit.  What I saw in the pictures was even worse than the image that had been staring at me in the mirror.  As I said in a past weight loss post (Put On Your Big Girl Panties and Deal With It), to many friends and family members it may not seem like I need to lost weight, but I know that I can do better.  Weight loss isn’t about how you look compared to other people, it is about how you feel about yourself.

Using my pictures as a starting off point, I am excited to get my butt in gear and start working towards the Robyn that I know I can be!  With today being the first day of spring…NOW is as good a time as any to change the eating habits that have crept up through the cold.  Any readers who can relate…GET OUT YOUR CAMERAS and let’s go!

~Robyn (Jersey Girl)

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Eat What You Want

Already lost moTivAtioN with your weight loss/get healthy resolution for 2013?  Well Robynn and I talk about weight loss a lot and we came across something this week that lines up exactly our philosophy, so I had to share!  Check out this short and informative video by Bobby Flay: Bobby Flay Fit

I don’t believe in diets and I couldn’t agree more with Bobby that you shouldn’t have to give up the foods that you love.  Eat what you want…just not as much as you want!!

Cake

So don’t throw in the towel for good.  Continue business as usual, and cut corners when you can.  The most important thing is to NEVER sacrifice so much that you end up feeling deprived of the foods that you love.  We all know that is a recipe for disaster.  I don’t know about you, but thinking about giving up chocolate always results in me gorging in it later :-/

Lara

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The Big Secret Of Dealing With People

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

Chapter:  The Big Secret Of Dealing With People

Principle:  Give honest and sincere appreciation.

“One of the first people in American business to be paid a salary of over a million dollars a year (when there was no income tax and a person earning fifty dollars a week was considered well off) was Charles Schwab…

Schwab says that he was paid this salary largely because of his ability to deal with people…

“I consider my ability to arouse enthusiasm among my people,” said Schwab, “the greatest asset I possess, and the way to develop the best that is in a person is by appreciation and encouragement.

There is nothing else that so kills the ambitions of a person as criticisms from superiors.  I never criticize anyone.  I believe in giving a person incentive to work.  So I am anxious to praise but loath to find fault.  If I like anything, I am hearty in my approbation and lavish in my praise…

In my wide association in life, meeting with many and great people in various parts of the world,” Schwab declared, “I have yet to find the person, however great or exalted his station, who did not do better work and put forth greater effort under a spirit of approval than he would ever do under a spirit of criticism.”  (pg 24-25)

“We nourish the bodies of our children and friends and employees, but how seldom do we nourish their self-esteem?  We provide them with roast beef and potatoes to build energy, but we neglect to give them kind words of appreciation that would sing in their memories for years like the music of the morning stars.”  (pg. 28)

“I shall pass this way but once; any good, therefore, that I can do or any kindness that I can show to any human being, let me do it now.  Let me not defer nor neglect it, for I shall not pass this way again.” (pg. 31)

“Let’s cease thinking of our accomplishments, our wants.  Let’s try to figure out the other person’s good points.  Then forget flattery.  Give honest, sincere appreciation.  Be “hearty in your approbation and lavish in your praise.” and people will cherish your words and treasure them and repeat them over a lifetime – repeat them years after you have forgotten them.”  (pg. 31)

Principle: Give honest and sincere appreciation.

Click here for the previous chapter.

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Parenting Resolutions Worth Keeping

As we all begin our New Years Resolutions I PrOmIsE you WilL NoT find me walking around with a shiny new gym membership. Ooooooooh no!!! You all know I couldn’t even follow through with The Lazy Girls Workout!  Looking back on that post, maybe I was pushing myself with saying I was going to start out aiming to workout 3 to 4 times a week.  If I had started with 1 to 2 and gradually added on maybe I would have stuck with it!  Anyway…I’ll worry about toning in the spring and stick with these ReAlisTiC ReSoLuTiOnS that will benefit my entire family!

resolution

I found this while looking for cute winter crafts on Pinterest and realized these are all things that I need to do not only for my family, but for MySeLf!  I spend way too much time trying to get everything done and need to focus more on the important things in life.  They may seem simple, but they so often get overlooked and could be the difference in making your child’s day go from OK to OuTanDiNg!

Happy New Year!

~Robyn (Jersey Girl)

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