After running and walking for a few weeks, your body and muscles begin to adapt to your new routine. In order to achieve continued fitness results and weight loss, you need to mix it up a little bit. One method is to incorporate 30sec-1min bursts of speed into one of your weekly runs/walks/workouts. I alternate every other Thursday with speed workouts and hill workouts. On my speed days, I do a slow 10min warm-up run and then begin a speed workout of 30sec sprints with 1min recovery (5-10 repeats depending on how I'm feeling). The last sprint I maintain for 1min. It really gets the heart pumping and give all of your muscles a jolt. Then end your run with a 5-10min cool down.
On hill days, I use the street in front of my house (because I have a nice hill!). I do a 10min warmup run first, then do 6-8 hill repeats. It's about a 1/10 of a mile from the bottom to the top. I sprint up the hill and slowly jog back down. Then I end the run with a 5-10 min cool down. Again, the hills incorporate different muscles in your body and the short speed bursts up the hill really get the heart pumping.
Using speed interval and hill workouts will give you a nice change to your usually running routine, increase your overall fitness, and eventually increase your overall running times. Try it next time you go out for a run!
Thursday, January 6, 2011
Wednesday, January 5, 2011
5 Simple Things That Can Change Your Life - from daveramsey.com
It’s no secret that we Americans love our TV time. Nielsenwire says that on average, we spent nearly five hours a day watching TV during the 2008–2009 season. That pushes the trend up 10% over 10 years ago.
If you’ve decided you don’t want to be normal, reducing your TV time is a healthy way to be weird. Here are just a few things you can do besides watch TV.
Review Your Financial Situation
An AARP poll found that 28% of Americans spent more time watching reality TV in a month than they spent planning and preparing for retirement over the past 10 years. Does that sound responsible to you? We’re not saying you should bury your nose in your financial statements 24/7, but you should know where you stand, what your financial goals are, and what your plan is to reach those goals. Dave’s team can put you in touch with professionals in your area who will help you address all your financial planning needs—from taxes to insurance and investing.
Read a Book
Motivational speaker Charlie “Tremendous” Jones said, “You will be the same person in five years as you are today except for the people you meet and the books you read.” If you’re not a regular book reader, just take a leap of faith on this—even if you think you’ll never enjoy reading. You’ll benefit from the information you read, and the actual act of reading sparks your brain in ways TV never can. What should you read? Consider one of Dave’s books or check out some books he recommends.
Play a Game
Board games are not only fun for the whole family, they’re good for the whole family. Adults find game night a stress reliever as well as a great way for family members to reconnect. Kids enjoy the family time while building social and critical thinking skills. Need more incentive? The New England Journal of Medicine reports that brain-challenging activities like board games can reduce your risk of dementia by as much as 63%!
Exercise
Really. Does this need further explanation? Studies show every hour spent watching TV drives up your risk of dying from cardiovascular disease or cancer. Personal trainers suggest you spend equal time watching TV and exercising. A simple evening walk or tossing a ball for your dog is better for you than time spent in front of the tube.
Talk
Before radio, TV, video games and cell phones, conversation was an important activity. People actually sat down with the single purpose of talking to each other. Conversation used to be considered an art—now we text, post Facebook comments, or just grunt at each other during commercials. What could you learn in a 30-minute conversation with your teenager? Your mom? Your grandfather? You’ll appreciate the people in your life when you’re intentional about connecting with them.
Have you set personal goals like these for this year? If not, don't wait any longer! Get help now creating and tracking your goals.
http://www.daveramsey.com/article/five-simple-things-that-can-change-your-life/lifeandmoney_goalsetting/
If you’ve decided you don’t want to be normal, reducing your TV time is a healthy way to be weird. Here are just a few things you can do besides watch TV.
Review Your Financial Situation
An AARP poll found that 28% of Americans spent more time watching reality TV in a month than they spent planning and preparing for retirement over the past 10 years. Does that sound responsible to you? We’re not saying you should bury your nose in your financial statements 24/7, but you should know where you stand, what your financial goals are, and what your plan is to reach those goals. Dave’s team can put you in touch with professionals in your area who will help you address all your financial planning needs—from taxes to insurance and investing.
Read a Book
Motivational speaker Charlie “Tremendous” Jones said, “You will be the same person in five years as you are today except for the people you meet and the books you read.” If you’re not a regular book reader, just take a leap of faith on this—even if you think you’ll never enjoy reading. You’ll benefit from the information you read, and the actual act of reading sparks your brain in ways TV never can. What should you read? Consider one of Dave’s books or check out some books he recommends.
Play a Game
Board games are not only fun for the whole family, they’re good for the whole family. Adults find game night a stress reliever as well as a great way for family members to reconnect. Kids enjoy the family time while building social and critical thinking skills. Need more incentive? The New England Journal of Medicine reports that brain-challenging activities like board games can reduce your risk of dementia by as much as 63%!
Exercise
Really. Does this need further explanation? Studies show every hour spent watching TV drives up your risk of dying from cardiovascular disease or cancer. Personal trainers suggest you spend equal time watching TV and exercising. A simple evening walk or tossing a ball for your dog is better for you than time spent in front of the tube.
Talk
Before radio, TV, video games and cell phones, conversation was an important activity. People actually sat down with the single purpose of talking to each other. Conversation used to be considered an art—now we text, post Facebook comments, or just grunt at each other during commercials. What could you learn in a 30-minute conversation with your teenager? Your mom? Your grandfather? You’ll appreciate the people in your life when you’re intentional about connecting with them.
Have you set personal goals like these for this year? If not, don't wait any longer! Get help now creating and tracking your goals.
http://www.daveramsey.com/article/five-simple-things-that-can-change-your-life/lifeandmoney_goalsetting/
Tuesday, January 4, 2011
It's a new year - time to get back on track!
A new year is always a great time for a new start. Maybe you've fallen off the wagon with your exercising, way over spent your budget on Christmas, or you just want to try something new. There's no time like the present to reign yourself back to reality. Take 5 minutes and write down some things that you'd like to accomplish this year. Here are my goals for 2011.
1. Run my second marathon - Fall of 2011
2. Lose 30 pounds in preparation for running season - Jan-Apr 2011
3. Go one week each month without watching TV (except for live MSU Spartan Sporting Events!!!)
4. Read one book per week, alternating with fiction and non-fiction titles
5. Give up all soda pop for 2011 (and maybe forever!)
6. Plan weekly meals every Sunday
7. Make six EXTRA mortgage payments this year
I'm sharing this post with all of you hoping to keep me accountable to my goals. Make sure to share your list with others also - and keep them updated. I'm looking forward to a great 2011 - leaning into tomorrow one day at a time!
1. Run my second marathon - Fall of 2011
2. Lose 30 pounds in preparation for running season - Jan-Apr 2011
3. Go one week each month without watching TV (except for live MSU Spartan Sporting Events!!!)
4. Read one book per week, alternating with fiction and non-fiction titles
5. Give up all soda pop for 2011 (and maybe forever!)
6. Plan weekly meals every Sunday
7. Make six EXTRA mortgage payments this year
I'm sharing this post with all of you hoping to keep me accountable to my goals. Make sure to share your list with others also - and keep them updated. I'm looking forward to a great 2011 - leaning into tomorrow one day at a time!
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