Rev Up Your Workout with Interval Training

Interval training involves working at varied intensities in order to challenge your cardiovascular system. Here is a sample for a 30 minute workout. If you are using cardio equipment, the levels will be marked on the machine. If you are walking or running, think of the scale like this:

1 (slow walk) to 5 (moderate jog) to 10 (intense run)

0-5 minutes - 3
5-8 minutes - 7
8-9 minutes - 4
9-12 minutes - 7
12-13 minutes - 4
13-16 minutes - 8
16-17 minutes - 3
17-20 minutes - 8
20-21 minutes - 4
21-24 minutes - 9
24-25 minutes - 4
25-28 minutes - 9
28-30 minutes - 4

Now get out there and work it!

Move It & Lose It!

As many of you know, I have Fibromyalgia and while I try to stay upbeat and motivating, there are some times when I am feeling very sore, tired and frustrated. This is one of those weeks. I haven't been able to sleep and have been to sore to do my regular workout. I am not motivated to do anything.

Then it came to me.

If I, a fitness professional, can feel like this, I can only imagine how most of the population feels almost all of the time. You may not have a chronic condition but I bet that many of you are worn out, stressed, and too tired to make dinner let alone commit to an exercise program.

Here is the catch: I know that when I exercise, even just a small amount of movement, it will make me feel better. If I don't move, my condition will get worse. That is reality. Although I am tempted in weeks like this to give up, sit on the couch and have a pity party, thinking about the future of my health motivates me to do what ever I can to avoid that fate.

See what I am getting at?

I know you think that you don't have time to exercise and are too tired to even think about it but your longevity depends on what you do right now, every bit of activity you can add to your day will make a difference. Think about that the next time you decide to watch TV instead of going for a walk with you family.

Have a great weekend,
Tracy

Pamper Yourself

We just had a long weekend in Ontario, Family Day was yesterday and I just came off a 13 day stretch at work and let me tell you, I needed a long weekend. I spend my time relaxing with my family. We all need some down time to collect our thoughts and rejuvenate. This is also a great time to pamper ourselves, we deserve it! After a long week, I am all about taking a hot bath

What do you do on your down time?

Here are a few great ways to spend your free time and they are good for your mind and body too :)

1. Massage
Having a massage is a great way to relieve muscle stress. Regular massages can help improve circulation and your lymphatic system. There are many different kinds, so do your homework and find out which one works for you.

2. Spa Day
Indulge in a day at the spa! There are so many options available from facials and seaweed wrap to water treatments and reflexology sessions. Packages can be more affordable than you think so grab a girlfriend and head out for the day or a weekend.

3. Yoga
Yoga is a wonderful way to help stretch and relax your body and mind. Try to focus on deep abdominal breathing and be very mindful of every move and breath you take.

What other ways can you think of to relax?

Have a great week

Tracy