50 Minute Treadmill Interval Workout

How’s everyone’s Monday winding down?

Today’s Workout

Did this cardio workout tonight with Bridget!

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Can’t take credit, it’s another gem from Tina.

Sure was a shweaty one.  I did it on the treadmill, but you could do this outside, on the elliptical, on a bike, whatever!  Basically you always have a recovery period of 1 minute, but your intervals for speed increase from 1 minute to 2 to 3 to 4 to 5, and then you repeat starting back at 1.

I made this a walk/run interval workout and had my recoveries around a walking 4.0 or 4.5 speed, and my speed intervals at either a 6.0, 6.5, or 7.0 (only the last one was at a 7.0).  You could adapt this to your own interval preferences too –  jog/sprint, slow walk/fast walk, etc.

Usually hate machine workouts, but this one flew by.

Tacked on the following after I got off the treadmill, then called it a night.

  • 30 regular crunches
  • 30 right oblique crunches
  • 30 left oblique crunches
  • 30 reverse crunches
  • 30 second plank, twice
  • 10 minute stretch sesh

Today’s Food

My food of the day looked something like this:

Breakfast:  Low-fat cottage cheese with cinnamon and blueberries

Morning Snack:  Banana

Lunch:  Salad, and I was actually craving one with lettuce today.  I loaded it up with hard boiled egg, green pepper, kidney beans, chick peas, edamame, red onion, tomato, cucumber, and sprouts.

Afternoon Snack:  Green grapes

Pre-Gym Snack:  Nature’s Promise Granola Honey Roasted Snack Bar

Dinner: Whole wheat wrap with sauteed shrimp, leftover black-eyed peas, tomato, avocado, and feta.  I put some sauteed yellow squash and mushrooms on the side.  Pretty good for throwing a bunch of things together last-minute. 

Meals today were good but nothing that special.  Hence why I don’t blog about, or photograph, everything I eat every single day.  That sure would get boring fast, huh?

What did your meals and workouts look like today?

Off to read for real tonight!  I said I was doing that yesterday…

…sorry I lied.

Time to Spill the Beans!!

How was everyone’s weekend?!

Did I mention that I passed my personal trainer exam on Saturday?

As you can imagine, I’m still grinning from ear to ear.  All that studying paid off!

I’ve been pretty awkward, weird, and secretive about my test up until now, so I think it’s finally time to spill the beans.  However, I took yesterday OFF from reading, blogging, etc. so I am still working on compiling a Q&A type post about the process I went through:  from why I decided to pursue another fitness certification, why I chose ACSM over other certifying bodies, how I studied and what I would change now about how I studied, tips, etc.  If anyone has any specific questions for me, let me know so I can address them in my post!

Anyways, I’m totally psyched, and this is a fantastic way to start the week.

Thanks to everyone for all the messages and congratulatory notes – it means a lot to me!

When was the last time you felt proud of yourself for a big accomplishment?!

Have a kick *ss week!!!