How are you doing? LOVE your fitness bucket lists!! SO cool to hear the things you’ve all got going on in your lives and what you’re most excited to try out. Sounds like lots of us are going to be doing Disney and D.C. races. 😉
So after teaching BodyPUMP last night, I wanted to do so many things : go to the library to get the books I requested (SO exciting! Seriously. A major highlight to me.), get us free slurpies from 7-11 (b/c it was 7/11), eat dinner, and foam roll.
That was ambitious of me…..
But I did it!
In a nut shell: BodyPUMP killed off my legs. My lemon creme slurpie tasted amazing–picked up a blue raspberry one for my husband. Flew to the library & got 2 books I want to read (Bitterblue and Fever), and the latest Runners Magazine. Whipped together garlic lime roasted chickpea snacks and bean & chicken quesadillas for dinner. And foam rolled.
…..And fell into bed.
K, first of all, I found this GREAT article about lifting-and what you might be leaving out of your workouts. READ IT. I am a fitness nerd, so when I find things that are explained well enough that trainers and ‘normal’ people alike can understand and use the information presented, then I am all for it.
It goes perfectly with what I am going to share. Promise.
Get ready to RUN. This is a fabulous workout that I love using to add speed to my runs for training b/c it kisses boredom goodbye.
Why Changing Things Up Works
When we work at loads that are higher or faster than normal (overload principle application), we essentially begin to force our body to adapt. Numerous things can happen: hormones are released, more red blood cells are produced, muscle cells will be broken down quicker (and rebuilt stronger later), etc.
These changes are all important areas in fitness, and can help YOU achieve your goals.
One way to reach that is to add in speed work. (Other ways include adding more resistance, reps, intervals, time-FITT principles, etc.)
Welcome to your brand new treadmill workout that you will use again, and again, and again. PROMISE. The reason? It’s fun, effective, and easy to remember.
“Speed Up”Treadmill Workout
As you can see, you start at 6.0 to run, you go for 5 minutes, and then you “speed up” by 0.5 mph and do that speed for 4 minutes. All the way until you get to 30 seconds. Then you actively rest (walk) and start all over again at 0.5 higher (aka 6.5 mph).
You could make this work for YOUR fitness needs by starting at whatever speed is best for ya.
Easy peasy. 5 minutes at a speed, add 0.5 mph & go for 4 mins, add 0.5 more & go for 3 mins–all the way until 30 seconds.
- I am thankful for a great water bottle.
- I am super grateful for a husband who lets me go to bed at whatever hour I need to. 😉 (I am a wild child, and am usually in bed by 9:45.heh.)
- I am really grateful for the awesome fitness classes I get to teach!
Have a great day, ya’ll <3
Did YOU get the free 7/11 Slurpee?? What is a workout YOU are loving right now?? What changes in YOUR workout have YOU made to help YOUR fitness goals?? What are YOU thankful for today??