Just Do It! Today’s Treadmill Running Class

Anyone CAN DO anything they choose to do, anything they put their mind to do, anything they desire to do… Running is a challenge to me because it’s not what I normally do or am used to.  I choose to do this Precision Running class once a week because it challenges me, it pushes me, it makes me feel uncomfortable, it gets me out of my box.  It’s also amazing to see great improvements in speed, endurance and agility… It’s pretty damn cool!  So, if there’s something you have been wanting to try, just go for it!  Push that fear out of the way!

Here’s todays workout.  It’s a little tricky, so please feel free to contact me with any questions 🙂

💢Round One
▪️90 minute intervals with 60 seconds rest
▪️Start 3 miles below your 1 minute max
▪️My 1 min max is 8.0, so I started at 5.0

1⃣Interval 1:
🔹5.0 speed for 30 sec
🔹6.0 speed (1.0 mph faster) next 30 sec
🔹Add 1% incline for last 30 seconds
Rest 60 sec I walked at 3.6 speed
2⃣Interval 2:
🔹5.0 speed for 30 sec
🔹6.2 speed (add 1.2 mph) for next 30 sec
🔹Add 2% incline for last 30 sec
Rest 60 sec
3⃣Interval 3:
🔹5.0 speed for 30 sec
🔹6.4 speed (add 1.4 mph) for next 30 sec
🔹Add 3% incline for last 30 sec
Rest 60 sec
4⃣Interval 4:
🔹5.0 speed for 30 sec
🔹6.6 speed (add1.6 mph) for next 30 sec
🔹Add 4% incline for last 30 sec
Rest 60 sec
5⃣Interval 5:
🔹5.0 speed for 30 sec
🔹6.8 speed (add 1.8 mph) for next 30 sec
🔹Add 5% incline for last 30 sec
Rest 60 sec
6⃣Interval 6:
🔹5.0 speed for 30 sec
🔹7.0 speed (add 2 mph) for next 30 sec
🔹Add 6% incline for last 30 sec

▪️2 min rest transition

💢Round Two
1⃣Interval 1
🔹5.0 speed for 30 sec
🔹6.0 speed for next 30 sec
🔹Add 3% incline for next 35sec –
🔹Increasing speed by .5 mph for last 5 sec
🔹(Ending my speed at 6.5 mph)
Rest 60 sec – I walked at 3.6
2⃣Interval 2
🔹5.0 speed for 30 sec
🔹6.2 speed (add .2 mph) for next 30 sec
🔹Add 3% incline for next 40 sec –
🔹Increasing speed by .5 mph for last 10 sec
Rest 60 sec
3⃣Interval 3
🔹5.0 speed for 30 sec
🔹6.4 speed (add .4 mph) for next 30 sec
🔹Add 3% incline for next 45 sec –
🔹Increasing speed by .5 mph last 15 sec
Rest 60 sec
4⃣Interval 4
🔹5.0 speed for 30 sec
🔹6.6 speed (add .6 mph) for next 30 sec
🔹Add 3% incline for next 50 sec –
🔹Increasing speed by .5 mph for last 20 sec
Rest 60 sec
5⃣Interval 5
🔹5.0 speed for 30 sec
🔹6.8 speed (add .8 mph) for next 30 sec
🔹Add 3% incline for next 55 sec –
🔹Increasing speed .5 mph for last 25 sec
Rest 60 sec
6⃣Interval 6
🔹5.0 speed for 30 sec
🔹7.0 speed (add 1.0 mph) for next 30 sec
🔹Add 3% incline for next 60 sec –
🔹Increasing speed .5 mph for last 30 sec
🔹(My ending speed 7.5 mph)
🏁Finished 🏁

Running Class!

I’m not a cardio person, I’m a weightlifting girl.  However, I love this precision running class to the point that I am dedicated to taking it once a week.  It’s challenging and it takes me out of my comfort zone. I have even gotten anxiety before taking a class! We need to get out of our box, get out of our comfort zone, in order to grow.  Try out something new that you normally wouldn’t.  We grow through experience 🙂

Here’s how the run went! The speeds below are what I did.  You can change it to work for you! 

1⃣Round 1⃣
▪️Start 1 mile below 60sec max
▪️(I started 2 miles below)
▪️Resting at least 50% of max speed
🔺3% incline, 6.0 speed for 60 sec
🔺Resting 3% incline 3.6 speed 60 sec
🔺4% incline 6.0 speed 30sec
🔺Resting 4% incline 3.6 speed 60sec
🔺5% incline 6.0 speed 30sec
🔺Resting 5% incline 3.6 speed
🔺5% incline 6.0 speed 60sec
🔺Resting 5% incline 3.6 speed 60sec
🔺6% incline 6.0 speed 30sec
🔺Resting 6% incline 3.6 speed 60 sec
🔺7% incline 6.0 speed 30 sec
🔺Resting 7% incline 3.6 speed 60sec
🔺7% incline 6.0 speed 60sec
☑️☑️Transition 2 min break do what works for you. I walked 3.6 speed on a flat
2⃣Round 2⃣
▪️2 miles below 1 min max – No incline
▪️Resting at least 50% of max speed
🔺6.0 speed 60 sec
🔺Resting 3.6 speed 60sec
🔺6.5 speed 30 sec
🔺Resting 3.6 speed 60sec
🔺7.0 speed 30 sec
🔺Resting 3.6 speed 60sec
🔺7.0 speed 60 sec
🔺Resting 3.6 speed 60sec
🔺7.5 speed 30 sec
🔺Resting 3.6 speed 60sec
🔺8.0 speed 30 sec
🔺Resting 3.6 speed
🔺8.0 speed 60 sec
☑️☑️Transition 2 min
3⃣Round3⃣
▪️2 miles below 1 min max
▪️Resting at least 50% of max speed
🔺1% incline 6.0 speed 60 sec
🔺Resting 1% incline 3.6 speed 60sec
🔺2% incline 6.5 speed 30 sec
🔺Resting 2% incline 3.6 speed
🔺3% incline 7.0 speed 30sec
🔺Resting 3% incline 3.6 speed
🔺3% incline 7.0 speed 60sec
🔺Resting 3% incline 3.6 speed
🔺4% incline 7.5 speed 30sec
🔺Resting 4% incline 3.6 speed 60sec
🔺4% incline 7.5 speed 30sec
🔺Resting 4% incline 3.6 speed
🔺5% incline 8.0 speed 30sec
🔺Resting 5% incline 3.6 speed 60 sec
🔺5% incline 8.0 speed 60sec
🏁Finished🏁

Be the best you you can be!

Last Workout of 2014!

It’s almost the New Year and I will most likely be curled up in bed asleep next to Luna before midnight… Hope you all have a very happy New Year and that 2015 brings much joy, happiness, prosperity and health! …

Now, to today’s workout! My favorite treadmill running class was today – it’s actually the ONLY class I take. The treadmill interval routine for today’s workout is as follows:

Round One

Start 2.0 below your 30 sec max

*6.5 speed at 5% incline
-Recover 3.6 speed (No incline on recoveries )for 60 sec
*6.7 speed at 4% incline 60 sec
-Recover 3.6 speed 60 sec
*6.9 speed at3% incline 60 sec
-Recover 3.6 speed 60 sec
*7.1 speed at 2% incline 60 sec
-Recover 3.6 speed
*7.3 speed 1% incline 60 sec
-Recover 3.6 speed 60 sec
*7.5 speed no incline 60 sec

Transition 3.6 speed 2minutes recovery

Round Two

Start 1.0 below your 30 sec max

*7.5 speed for 80sec
-Recover 3.6 60 sec
*7.7 speed for 70sec
-Recover 3.6 speed 60 sec
*7.9 speed for 60 sec
-Recover 3.6 speed 60 sec
*8.1 speed for 50sec
-Recover 3.6 speed 60 sec
*8.3 speed 40 sec
-Recover 3.6 60 sec
*8.5 speed 30 sec

Transition 3.6 speed 2 minute recovery

Round Three

Start 1.0 below your 30 sec max

7.5 speed 15 sec
7.7 speed 15 sec
7.9 speed 15 sec
8.1 speed 15 sec
8.3 speed 15 sec
8.5 speed 15 sec
– Recover 3.6 speed 60 sec
Increase your start speed by 0.2 OR Increase incline by 1%
7.7 speed 15 sec
7.9 speed 15 sec
8.1 speed 15 sec
8.3 speed 15 sec
8.5 speed 15 sec
8.7 speed 15 sec
Cool down and stretch!

As if that wasn’t enough, i had to get arms in because I won’t get to them this week if I don’t… Quickie bicep and tricep workout after running:

*Ez curl bar 4×12 @ 35lbs,45,45,45

*Single arm tricep overhead extensions 3×15 each arm 20lbs, 22.5, 22.5 22.5

*Hammer curls 3×15 20lbs, 22.5, 22.5
Superset with tricep kickbacks 3×15 17.5lbs

*Tricep overhead rope extension 4×12 30lbs, 35lbs, 40lbs, 35lbs

*Close grip pullups 3×8
Superset with assisted dips 3×12

Ran out of time!

 

Happy, healthy and be safe!

 

Focus, Take Action, Achieve! Today’s Workout!

Today’s Workout was my Wednesday Precision Running Treadmill class. My one day of true cardio where I run a little over 4 miles and sweat my ass off! Feels sooo great! Anyone can do this class, just work at your own pace – anything is possible… anything can be accomplished… put your mind to it… focus… take action… achieve!

1⃣First Round
👣Start 1.8 below your 1 min max
🔺5,7 speed no incline 1 min
🔻3.7 walk 4% incline 1 min
🔺5.9 speed 1 min
🔻3.7 walk 5% incline 1 min
🔺6.1 speed 1 min
🔻3.7 walk 6% incline 1 min
🔺6.3 speed 1 min
🔻3.7 walk 7% incline 1 min
🔺6.5 speed 1 min
🔻3.7 walk 8% incline 1 min
🔺6.5 speed 1 min
🔻3.7 walk 9% incline 1 min

Transition between rounds 2 min at 3.7 walk

2⃣Round Two
👣Start at 1.0 below your 1 min max
🔺6.5 speed 1 min
🔻3.7 walk 1 min
🔺6.7 speed 1 min
🔻3.7 walk 1 min
🔺6.9 speed 1 min
🔻3.7 walk 1 min
🔺7.1 speed 1 min
🔻3.7 walk 1 min
🔺7.3 speed 1 min
🔻3.7 walk 1 min
🔺7.5 speed 1 min

Transition between rounds 2 min at 3.7 walk

3⃣Round Three
👣Start at your 1 min max
🔺7.5 speed 1 min
🔻4.5 speed 1 min
🔺7.5 speed 1 min
🔻4.7 speed 50 sec
🔺7.5 speed 1 min
🔻4.9 speed 40 sec
🔺7.5 speed 1 min
🔻5.1 speed 30 sec
🔺7.5 speed 1 min
🔻5.3 speed 20 sec
🔺7.5 speed 1 min

👏Cool Down on treadmill 1.8 speed
🔺High knee raises for 30
🔺Opposite elbow to opposite knee raises for 30
🔺Stretch quads, hip flexors, piriformis, calves, neck, shoulders

⌚️Time to eat!!! 😋💪

Full Body Workout!

This workout was off the cuff.  I had to hit multiple body parts because I didn’t get to them earlier in the week, so full body it was!

🌟Friday’s Workout!🌟

🔹Warm up – 2 mile interval run B.I.T.E. method
🔹🔹No resting until entire round complete
🔹🔹30-60 sec rest

ROUND 1
🔹Bent over rows 3×12,12,10
🔹Bicep dumbbell curls 3×12,10,8
🔹Tricep rope extensions 3×12,12,10
🔹Seated leg press single leg 3×15 each

ROUND 2
🔹Lat pulldown close grip 3×12,12,10
🔹Bicep EZ curl bar 3×12,12,10
🔹Tricep pushdowns 3×15
🔹Leg curls 3×15

ROUND 3
🔹Cable reverse flys 3×15
🔹Cable chest press 3×12
🔹Cable donkey kicks 3×15
🔹Cable chops 3×15 each side

ROUND 4
🔹Pullups 3×8
🔹Assisted Tricep dips 3×12
🔹Kettlebell one leg deadlift 3×15
🔹Rope ab crunch 3×25

Remember, ANYONE can do this.  Just work at your own pace and hit your own personal goals! Be the best YOU!

 

My Pre Thanksgiving Workout and Healthy Desserts

The day before Thanksgiving I started my day like I normally do with 5 egg whites, greens tea with turmeric & ginger, blueberries & pineapple, and sweet potato chips.  I really try to keep my eating consistent no matter what comes up in life or what holiday comes around because there is NO SUCH THING AS A DIET.   I worked with some of my clients to prepare them for their eating fest tomorrow and sat down with some of my nutrition clients to help guide them – it’s all about balance/moderation and allowing yourself to eat treats, just not all the time.  I even had one of my nutrition clients lose 2 pounds after less than a week of sitting down with her and tweaking her daily meals – so exciting and helping others is what truly makes this job fun – oh, and kicking someones butt too 😉  

Pre-work out shake today was my favorite clean plant-based protein powder with homemade almond milk, cinnamon, acai powder and half a banana.

Today’s pre turkey day workout my my favorite Precision Running Treadmill class! ANYONE can do this class, everyone works with their own capabilities. It’s fun, goes by fast and you get an insane workout!  I also did some abs after class – cable chops, Russian twists, incline crunches, decline reverse crunches.

Then tonight Luna and I made these amazingly delicious raw cacao and coconut balls for tomorrow!  Eat up because they are healthy!

1 cup Medjool dates

1 cup raw organic Brazil nuts

1/2 cup raw organic almonds

1 teaspoon organic vanilla extract

1/2 cup organic unsweetened coconut flakes

Combine all ingredients except coconuts in a food processor until mixture balls up

Take 1 tablespoon scoop of mixture for each ball and roll up into ball, then roll into coconut flakes to coat

Place in a glass container and freeze or refrigerate depending on your liking

And last but not least… We made these bad boys last night.  Yup, “ice cream” sandwiches, the healthy version!  ***Recipe on earlier posts**

Have a Happy Thanksgiving everyone! Don’t forget to be grateful for all the positive things in your life!

 

Oh Yes! Another Treadmill Challenge!

Want a challenge?! Well, here you go! Precision Running class today, the breakdown is down below.  I burned a little over 500 calories (although, I’m not a calorie counting person) and ran 4.3 miles – not bad for 52 minutes of my day.  Mix up your workouts and don’t keep doing the same old routine.  Our bodies adapt very quickly and once that happens, you really need to change it up in order to make progress.  Try the challenge below!

Speed 6.0 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 6.3 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 6.6 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 6.9 Incline 3% for 60 sec
Walk 3.8 for 60 sec
Speed 7.2 Incline 3% for 60 sec
Walk 3.8 for 2 minutes

Speed 7.2 for 60 sec
Walk 3.8 for 60 sec
Speed 7.2 for 70 sec
Walk 3.8 for 60 sec
Speed 7.2 for 80 sec
Walk 3.8 for 60 sec
Speed 7.2 for 60 sec
Walk 3.6 for 60 sec
Speed 7.2 Incline 3% for 60 sec
Walk 3.6 for 60 sec
Speed 7.2 for 80 sec
Walk 3.6 for 60 sec
Speed 7.2 Incline 3% for 80 sec
Speed 7.2 for 90 sec
Walk 3.6 for 90 sec
Speed 7.2 Incline 3% for 90 sec
Walk 3.6 for 90 sec

Treadmill Workout That Kicks Your A**

Yesterdays treadmill workout was great until the last round that kicked by ass! I love, love, love this Precision Running treadmill class at Equinox.  It simply challenges me each and every time, which makes me come back for more – I even get a little anxiety before class because it’s so out of comfort zone. I have increase my speed, time and strength each and every week. It’s an amazing concept and research study. Try it if you’re near an Equinox gym! Here is an exact replica of yesterday’s class – try if you’re game!

 
Round One- 1 minute intervals, no incline
* 6.0 speed 1 min
3.8 recover walk 1 min
* 6.2 speed 1 min
4.0 recover walk 1 min
* 6.4 speed 1 min
4.0 recover walk 1 min
* 6.6 speed 1 min
4.0 recover walk 1 min
* 6.8 speed 1 min
4.0 recover walk 1 min
* 7.0 speed 1 min
4.0 recover walk 2 min before next round

Round 2- 90sec interval, speed stays the same
*7.0 speed 90sec at 1 min hit 1% incline for remaining 30 sec
4.0 walk 1 min
*7.0 speed 90 sec, at 1 min hit 2% incline for remaining 30 sec
4.0 walk 1 min
*7.0 speed 90 sec,at 1 min hit 3% incline for remaining 30 sec
Walk 4.0 1 min
*7.0 speed 90 sec, at 1 min hit 4% incline for remaining 30 sec
Walk 4.0 2min before next round

Round 3- 2min interval, incline stays at 4%
*7.0 speed 2min, at 90sec increase speed to 7.2 for remaining 30 sec
Walk 3.6 1 min
* 7.0 speed 2min, at 90 sec increase speed to 7.4 for remaining 30sec
Walk 3.6 1min
* 7.0 speed 2min, at 90 sec increase speed to 7.6 for 30 sec
Walk 3.6 speed
* 7.0 speed 2min, at 90 sec increase speed to 7.8 for 30 sec
Walk 3.6 1 min
* 7.0 speed 2 min, at 90 sec increase speed to 8.0 for 30 sec

YOU ARE DONE!!!

Want To Run Stronger, Faster and More Fit?!

I’m usually not one to take classes at the gym I go to – It’s just not my thing, nothing against them.  However, last week was the first time I took a Precision Running Class at Equinox and I LOVED it!  I took it again this week and already improved from last weeks class as you can see from pic 1 to pic 2.  I’m also not that cardio girl either and I’m doing this workout, so ANYONE can do this.

What exactly is this Precision Running?  It’s a treadmill workout developed by running coach David Siik using the BITE Method  – Balanced Interval Training Experience, meant to make you run correctly, be injured less and burn more.   An equal emphasis is split between aerobic and anaerobic forms of interval training so your body stays healthy during the workouts.  The workout involves speed work and distance work, but not at the extremes.  It uses the right intervals at the right speeds and you systematically build up your speed through each workout.

Why take this class?  If you’re having problems breaking a plateau, to try something new in your routine, to challenge your body and mind, to feel great.  All I can say is that it kept me on the treadmill for almost an hour and it went by fast! You bet I’ll be there next week!

Keep moving!

 

Post Dinner Exercise

 

 

Pics in motion and with one hand – I wish they were clearer!  Anyways, so post dinner and pre-bedtime workout at home with my baby girl – no gym required here.  We normally tend to run circles around the table, the chairs, the entire apartment  – Luna chases me and pretends to get my tooshie, I do mean chase too!  She’s making me run!  

Tonight, Luna decided it was tricycle time.  She rode a bit up and down the hallways and then had me push her very fast – again, Luna had me RUNNING!  Luna then thought it would be fun to have me sit in a TWO year old’s tricycle… My funny child… Yes, I sat in the bike and yes, Luna pushed me up and down the hallways on our floor.  Both Luna and I, were very active for a good 30 to 40 minutes – perfect, to burn off some of those calories from dinner and aid digestion.

You see, exercise can come in any form and can be done in any place.  Just do it!