Work It Out Wednesday- Intervals

Have I ever mentioned how much I love interval training?

It's intense. It's a sweatfest. The time flys by.

Really, what's not to love?

Today's workout was an awesome triple threat: running, circuits and spinning.

On the treadmill:

2 minutes at sub 8:30/mile, 1 minute walking

Repeat for 20 minutes.

Holy moly, I was dripping! I probably could have convinced someone I hit the pool and swam laps I was so soaked. Love it!

Next up, the floor work.

Tabata circuits (20 seconds full out, 10 seconds rest) including squats with bicep curl, mountain climbers, tricep dips and seated ab twists with a weight.

Repeat for 20 minutes.

More intensity (a literally almost puked in case you were wondering)

Last round, the bike.

Spinning sprints (30 seconds hard, 30 seconds recovery) Add varying tensions and out of the saddle sprints throughout.

Repeat for 20 minutes

Sixty unbelievably tough but quick minutes I was done. I had sifficiently had my ass handed to me by this workout and I loved every second of it (well, except the almost barfing part)

I totally earned that sweat and wore it with pride. You just gotta own it, pit stains and all.

Lesson learned: I started out with an "I don't wanna work out" attitude but made myself a deal. Go to the gym and give it 30 decent minutes and you're done.

60 ridiculous minutes later and I was so glad I dragged myself to the gym in the first place.

All and all, a great Wednesday!

So tell me, do you ever make deals with yourself in order to do something you aren't overly excited about? What are your terms to get a work out in on an off day?

*Today's photos courtesy of my new iPhone and Instagram

Give It a Rest Would Ya??

With all the hoopla of marathon training, a love affair with spinning and a renewed interest in amping up my strength training (more on that to come) I have started to notice that I am less and less inclined to take days off. With everything I want (need?) to do, it just doesn't seem possible to skip a day and fit everything in. So low and behold I squeeze in a sweat fest on as many days as I possibly can, which lately is most.

Given that I want to be active and fit that's a good thing right?

Wrong!

I'm not an expert but if I know one thing its that I am in love with my new iPhone. If I know two things, its that everyone, including the pro athletes of the world, need rest.

Muscles need time to repair. Brains need time to heal. Joints need a break.

Bottom line: Rest is key

I find that I need to remind myself of that over and over again, emphasizing that over training can be just as detrimental as under training and that a day off is good for me in the same way that a intense weights session is.

Note to self: Rest is good.

Truthfully, there are other reasons why I sometimes shy away from rest days:

• Exercise is a great way to work through the stress of the day

• Exercise burn calories. In short, that means I can eat more. 'nuff said!

• Exercise is one of my biggest hobbies so I am kind of lost (aka bored) without it.

• Exercise is a habit/routine that I don't want to fall out of. One day here and there isn't enough to break a habit but one can lead to three can lead to....you catch my drift.

Regardless of the reasons, I need to really wrap my head around the whole concept of rest being good for my overall fitness not in opposition to it.

I can read a book or take a bath to de-stress and unwind, eat well no matter the day or the activity level because it all balances out in the long run, explore new hobbies or rekindle old ones (crotcheted scarf anyone??) and commit to a lifestyle that is not all or nothing in respects to exercise, food or otherwise.

Say it with me..Rest days are a good thing!

I doubt it will be hard to learn to truly appreciate the fine art of being lazy around here....



So tell me, how many rest days do you take a week? What's your favorite thing to do on a rest day?