Free Fitness Friday: Intervals for the Win!

It’s finally Friday!! Once again, the week flew by and we are already approaching the weekend! I truly don’t know where the time goes, but I know how important it is to make the time to exercise – even when I am short on time! Time really is of the essence and it may be difficult to fit in a cardio workout throughout the week, but I have great news for you! You can still get the health benefits of cardiovascular exercise in a quick 25- minute workout when you incorporate Interval Training - and you will burn twice as many calories with Interval Training in the same amount of time! Now that’s a win, win situation if you ask me!

(Photo: BodyBuilding.com)

The beauty of Intervals is that you can perform any cardiovascular exercise that you wish in nearly any setting that you desire– walking, jogging, sprinting or running the stairs outdoors; walking, jogging, and sprinting on the treadmill inside; or on the stair-master, rowing machine, elliptical, or spin bike in your house or gym – and you are able to perform the exercise at a higher intensity throughout the 25-minute workout. The key is performing the exercise at intervals of low intensity (to rest and recover) and higher intensity (to get your heart-rate up and torch some serious calories).

The intensity of the exercise is based on YOUR OWN rate of perceived exertion (RPE) and it is important to rest and recover during the lower intensity and to really push it during the higher intensity intervals. Here is a table that lists and describes the RPE method for setting the intensity level for your intervals.

(Photo: runandbehappy)

Use this chart when setting your intensity levels throughout the interval workout and be sure to warm up for the first 3 minutes at a “light activity” factor (2-3 on the RPE scale) in order to warm up the body and prepare yourself for the higher intensity work. Similarly, be sure to cool down during the last few minutes at a “light activity factor” (2-3 on the RPE scale) in order to allow your heart-rate to come back down to near resting levels and end your work out with a full body stretching session to reduce soreness and prevent injuries.

Here’s the workout! It’s only 25 minutes long (including the warm-up and cool-down) and it will be over before you know it! Trust me, you will feel the burn and will feel amazing when it’s over!

Time	Intensity (RPE)
0:00-3:00	2-3 (warm-up)
3:00-5:00	7-8
5:00-7:00	4
7:00-9:00	7-8
9:00-11:00	4
11:00-13:00	9
13:00-15:00	4
15:00-17:00	7-8
17:00-19:00	4
19:00-21:00	10 (as fast as you can!)
21:00-25:00	2-3 (cool-down)

Now that you understand how to use the RPE chart and have the Interval Training workout in front of you, let’s get this workout started!

1. Pick your cardiovascular exercise of choice
2. Set your Ipod to your favorite workout playlist
3. Set your first interval speed and get going!

Have a blast “blasting” some serious calories and have a wonderful weekend ahead!

Free Fitness Friday: Workout #2

Happy Friday!! I don't know about you, but this week seemed to drag on and on and I was running around like a chicken with my head cut off all week! Well, it's finally Friday and time to squeeze in this week's FREE  workout! I was short on time this morning, but had an absolute blast (and blasted some serious calories) with this quick 20 minute HIIT / Tabata workout. I played around with some recordings of each exercise to demonstrate how they are done, but I am still working out the issues with editing and sharing videos! Bear with me as I learn the ropes of editing media, but at least you click the YouTube links and be able to see how each exercise is done and ensure that you have proper form!

Here we go!

As always, you want to start with 5-10 minutes of an easy warm-up and finish the workout with at least a 5-minute cool-down and stretch! The whole workout takes 20 minutes (30-45 minutes total with the warm-up and cool-down) and you'll be surprised with how much fun you'll have while burning some serious calories!

Complete each exercise (1-5) for 20 seconds of high-intensity work ("on") with a 10-second rest ("off") between each exercise until you complete the 5th exercise - that is one (Tabata) cycle. For example, do the burpees (with the jump) for 20 seconds, rest for 10 seconds, then move onto the right leg step-ups for 20 seconds, rest for 10 seconds, then move onto the left leg step-ups for 20 seconds, rest for 10 seconds, then move onto the plank with tricep press for 20 seconds, rest for 20 seconds, then finish with the plank with scissor jumps for 20 seconds. Rest 10 more seconds before moving onto the next cycle. Repeat the cycle 5 more times (for a total of 6 cycles) and then cool down for another 5-10 minutes (depending on how much time you have). You can choose any form of cardiovascular exercise to cool down, but don't skimp out on the cool- down! It's important to allow your heart-rate to come back down to near-resting levels AND stretch after a high-intensity workout!

Here are the YouTube links for demonstration purposes. The first video is me performing the burpee exercise, the second video is me performing the right leg step-ups and the left leg step-ups, and the third video is me performing the plank with tricep press and the plank with scissor jumps.

Video 1: Burpees

http://www.youtube.com/watch?v=7_XlWjJq_RQ

Video 2:  Right leg step-ups and the left leg step-ups

Video 3: Plank with tricep press and the plank with scissor jumps

Have a blast (while blasting calories) and have a wonderful weekend ahead!

Transformation Tuesday: Long Distance Love

"Transformations" can come in all shapes and sizes. For me, the biggest transformation took place in 2009 when I moved over 1,300 miles from Mattapoisett, Massachusetts to Tampa, Florida and had this CRAZY idea to run a HALF-MARATHON! For those of you who know me well, if you asked me to run more than 3 miles prior to 2009 .... I would have laughed at the ridiculousness of your request! I never even considered running more than 3 miles! Never say "never"....

 (That's me - after I finished my FIRST Half-Marathon!)

I always thought the cross-country runners and distance athletes on my high school and college track teams were CRAZY to actually enjoy running for miles on end. My idea of "fun" was sprinting as fast as I could (for a very short duration) and I loved the adrenaline burst from a quick race - but that all changed after a season-ending injury during the winter of my Freshman year in college. My sprinting days were over, but that just meant that I had more time to find a new love - a LONG DISTANCE LOVE.

(Bayshore Boulevard - my new "happy place")

One of the first things I noticed when I moved to Tampa for graduate school was that nearly everyone was outside and exercising - no matter what time of the day or time of the year! The majority of the runners could be found on beautiful Bayshore Boulevard (a waterfront road with the longest continuous sidewalk) and I aspired to join those runners while training for my first half-marathon.

So now that I set a goal for myself - running a half-marathon - the next step was to figure out how to properly train for such a race! I researched "half-marathon training programs for a beginner" and found the highly-recommended Half-Marathon Training Guide from Hal Higdon and was immediately encouraged by his easy-to-follow guide and thought, Hey! Maybe I CAN actually do this! After downloading his 12-week novice 1 program guide, I researched "Half-Marathons in Tampa" and was unpleasantly surprised that there was an annual half-marathon IN TAMPA exactly 12 weeks away.... what a coincidence! I had no other choice but to "pull the trigger" and register for the 2010 Gasparilla Half-Marathon!

(Photo: Google Images)

The next step was to purchase a new pair of running shoes and to get my butt on Bayshore to begin my training. The training was NOT easy and it took every ounce of my will power to not quit. I suffered through many cramps, blisters, sun-burns, and got myself stuck in many torrential downpours - but I stuck it out and completed the training program and I was SO ready for race day!

(Morning of the race! I was so nervous, yet excited!)

The race came and went (in about 2 hours!) and I could not believe that I actually ran a half-marathon (without stopping once to walk)! The most important thing for me was the process - not my finishing time, but the fact that I actually accomplished a challenging goal that I set over 12 weeks ago! As I approached the finish line, I had to hold back tears of joy as I picked up my pace and "sprinted" across the FINISH. The adrenaline rush was like none other that I have ever experienced and I certainly got the "runner's high" that I heard so much about. At that moment, I was on top of the world - the highest I have ever been and I was hooked!

(Post-race - all smiles!)

Since 2009, I completed 5 half-marathons, 1 Tough Mudder 12-mile race, and 1 FULL MARATHON! After my first marathon in February of 2012, I retired from endurance running with many memories and vital lessons learned. I learned that once you put your mind to something and set a goal for yourself, you can and WILL achieve your goals if you stay focused and motivated; I learned that even when you feel like giving up, nothing feels better than crossing that "finish line" and achieving your goals; and I learned the importance of listening to your body and resting when you need to. I also learned that there is always room for change or growth ... you just need to figure out what you want in life, set realistic goals, and go after them!

(Before my 2nd Half, with my best friend Meg - my ultimate running buddy)

(After my 3rd Half - with my sweet husband, my #1 fan)

(After Tough Mudder - with my adventurous & fit friend Alex)

So there's my transformation. It was a long road, but I will never look back and regret the process (nor will I forget the feeling of success)! I want that for you! And I encourage you to look deep inside and decide what your main goal is - then go after it!

Thank you for reading my story! I would love to hear your "Transformation Story" or to help you write your own. Please send me a message and let me know how I can help :-)

Want more? Look for the Perfect Pre & Post - Race Meals  blog (COMING SOON) to learn how to properly fuel before a long run or race and what to eat after the long run to refuel!.

Free Fitness Friday: Quick 20-minute calorie-blasting workout

That's right! Your eyes are not deceiving you... I did say "FREE"! Every Friday I will post a FREE workout that you can do nearly any where, any time - especially when you are short on time.

I know how difficult it may be to find the time to work out during the work-week (especially on a Friday) but there's no better way to de-stress from the hectic week at work than to exercise! With these quick and effective workouts, you will be able to reduce your stress, blast some calories, and set yourself up for the weekend ahead! Seriously, these workouts are only 20-30 minutes long and can be completed nearly anywhere at any time!

So.... what are you waiting for? Let's get to work!

Today's workout - 7/10/15

So here is how you complete the workout:

Start with a 5-10 minute warm-up. This can be done by walking, jogging, biking, the elliptical, the rower machine, the stairmaster... whatever your heart desires as long as you warm up your entire body and get your heart-rate up for at lease 5 minutes. Today I chose to jog for 1 mile on the treadmill :-)

Then you start your timer - I was introduced to the Interval Timer app by a dear friend (Lindsey) and absolutely love it! The timer is so easy to use and you can download it on your smart phone to use during your workout. If you don't have a smart phone, you can easily use a stop watch.

Complete each exercise (1-5) for 20 seconds of high-intensity work with a 10-second rest between each exercise until you complete the 5th exercise - that is one (Tabata) cycle. For example, do the kettle bell swing for 20 seconds, rest for 10 seconds, then move onto the ring pull-ups (TRX pull-ups) for 20 seconds, rest for 10 seconds, then move onto the wall ball for 20 seconds, rest for 10 seconds, then move onto the plie' squat for 20 seconds, rest for 20 seconds, then finish with the plank and pike for 20 seconds. Rest 10 more seconds before moving onto the next cycle. Repeat the cycle 5 more times (for a total of 6 cycles) and then cool down for another 5-10 minutes (depending on how much time you have).  I had extra time this morning and chose to do the stairmaster for 10 minutes, but you can choose any form of cardiovascular exercise to cool down. Don't skimp out on the cool down! It's important to allow your heart-rate to come back down to near-resting levels AND stretch after a high-intensity workout!!

If you are not sure how to perform each exercise that is listed in the workout, simply click the links to see the proper form for each exercise. Or please feel free to ask me in the "comments" section below - I am happy to help answer any questions that you may have :-) 

(Photo: Robolikes)

And that's all there is for today, folks! Short and sweet (yet super effective)! I bet you feel better already! :-)