Tag Archives: Exercise

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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You Can Do It!

As many of you have read I have struggled with finding the will to exercise for many years now.  I’ve made excuses for excuses and had convinced myself that even walking was just too much for me to handle.  While reading an article on the beach last week something FiNaLlY sank in and I thought to myself, “Stop making excuses…YoU CaN Do It!”  I have a feeling it was the cute pair of pink sneakers that got me, but who cares…I am happy to report that I’ve walked 4 mornings this week and my goal was only to walk 3!

Is there an area in your life that you’ve been neglecting?  Maybe it’s not exercise or weight loss, but a hobby you’ve been meaning to get into or a project you started that you’ve been pushing aside or didn’t even start because you thought it was going to be too difficult.  Try to remind yourself that starting new endeavors can’t always be easy.  Feeling proud about what you’ve accomplished makes it all worth it!

~Robyn (Jersey Girl)

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Are You Focused?

Have you stayed focused on the goals you set for yourself to accomplish before the summer months hit?  Are there areas you need to target as the weather warms up and the BBQ’s get grilling?  I think we all start out with great intentions to succeed, but somehow LiFe just gets in the way of achieving our goals.

For me the struggle continues to be diet and exercise.  I’m not going to lie…It’s been weeks since I wrote a post about starting The Lazy Girls Workout and this lazy girl has not worked out OnCe since that day.  That is unless you count a few games of freeze tag around the yard with my son, but other than that…NoThInG!

I think when life gets too hectic to find time for ourselves or when we are finding it hard to get moving (in my case literally GeT MoViNg!) it is important to find things to use a motivators.  For me it is going to be my new right out of the box Lands End bathing suit.  Don’t give up on your goals…we all have time to get back in the GaMe!

~Robyn (Jersey Girl)

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Lazy Girls Workout

After New Years I cracked down and put a lot of time into meal planning and started working toward my weight watchers goal weight.  As I’ve said before (to see my weight loss post click here) it isn’t like I had a lot of weight to lose, but the 10 to 15 pounds that creep up on me when I don’t watch make me feel miserable.  A few weeks ago I reached my goal weight and was really excited until I realized that although I had reached goal, I hadn’t done one single thing to tone my body while I was losing the weight.  I’m not sure if I thought the stretched tummy from carrying two pregnancies was MaGiCaLlY going to go away with the weight loss or what, but I can assure you…when the clothes come off…it’s still there!

Here’s the GiAnT problem…I HaTe working out.  Walking, running, jogging, weight training, stretching, aerobics (do they even do that anymore?), kickboxing, yoga, stair-climbing, etc….I don’t want to do it!  Strike that, I don’t even want to think about doing it!  I realize that I could continue with my anti-exercise attitude and look good in my clothes, but bathing suit season is coming up and I would LoVe to look good in something other than the tankini with a skirt that I have been wearing since I had my son five years ago.

In comes The Lazy Girls Workout.  While searching Pinterest last night I came across a simple workout for BeGiNnErS.  It was the first time I thought…Wow, I might actually be able to do this!  I’m not making any promises and I’m starting out slow (3 or 4 days a week), but at least it is something!  If you are like me and just can’t get motivated to get moving, find something you think you can do in moderation and set a small goal for yourself.  Together we can get in shape!

~Robyn (Jersey Girl)

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I…have Rheumatoid Arthritis

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•Do you or someone you know have a story that could inspire other women?  We would LOVE to feature you!  Email us at suedesofa@yahoo.com

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STOP EATING!

Do you ever have days when you eat everything in the house and you still feel unsatisfied?  And then as you are frantically trying to find your hidden candy stash you scream inside, “WHAT ARE YOU DOING? STOP EATING!!  WHY ARE YOU STILL EATING?!”

Even though I normally stay within 5 pounds of my healthy weight (besides when I’m pregnant) I still have days when I fall off the deep end.  Thinking that it will make me FeeL better, I eat everything in sight, when in fact it only makes me feel worse and causes me to eat more.  I basically give up on myself and hOpE that tomorrow is a better day (when many times it isn’t because I feel horrible the next morning!)

I’ll be hoNesT; I don’t have a glorious ending to this post.  I’m just writing to say that no matter what size or weight you are, some days are just TOUGH.  Have you ever stuck to a diet for weeks or months and then, for whatever reason, you lose control and gain all the weight back?  Probably, yes.  The reAliTy is, even in the most perfect circumstances PeaCe wItH FoOd won’t always be as peaceful as it sounds.

Speaking of which, I don’t know about you but the holiday goodies are making this “eating stuff” even more difficult.  I’m trying to sample in moderation, but again…trying to be real with you…it is a struggle and some days I just give up.

Confession: Right before I sat down to write this post, I had inTenTions of ending my horrible eating day with a glass of milk and cookies.  I just happened to text my sis and she said she was at the gym.  Hearing from her is what it took to “snap out of it”.  Instead, I’ve opted to write you and sAvE myself the extra calories and disappointment I would have felt in 10 minutes.  Thank you sis and to you readers for detouring my thoughts so my day could end better than expected!

You are NEVER alone.

~Lara

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Put your running shoes on

One of my least favorite things to do is exercise.  Even though I’m home all day the minutes fill up with to-do’s that give me easy excuses to not find time.  One thing I’ve learned is if I put my favorite pair of RUNNING shoes right next to my bed and wear my workout clothes when I go to sleep, I’m more motivated to exercise the next day.  When I wake up, the first thing I do is put on my running shoes.  All day long I’m constantly reminded, yet prepped and ready to go so when the mood strikes I can literally start running!  Sounds like an easy concept, but often the simplest ideas are the ones we overlook.  Don’t get me wrong, even with my running shoes on all day, there are times that the clock says 7 p.m. and I still haven’t hit the road running.  Regardless, I can guarantee that I was more active around the house just because I had a little BooSt in my step.  Just an idea!

HaPpY Running!

~L

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