creating a healthy lifestyle for mothers and women everywhere

Wednesday, February 15, 2012

By the MILE.

Hey! I’m back tonight for a quick treadmill workout! But first let me review some important stuff. You know, like food.

For lunch I just wasn’t feeling the chicken so I pulled out some tuna! I mixed it with a tablespoon of grape seed veganaise and Dijon mustard and put it on some spinach with some tomatoes and called it a salad. I’m loving my veggies today after the sugar load yesterday!

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For dessert I enjoyed a sweet gift from a friend, this totally made my day and was delicious!

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It had raspberry in the middle, oats, coconut and graham? She picked it up at our favorite GF bakery in town and I literally dumped every last crumb into my mouth!

It was enjoyed thoroughly, especially after this workout!

I also got to teach back to back tonight, Body Attack and Body Pump! Whew. Good thing the members are all such cool cats and make my job enjoyable everyday! Wednesdays are my looooong days. Tomorrow will be a recovery day for sure.

I came home and made the worlds largest chocolate recovery shake

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I filled this cup 2 and a half times! I also had some glutamine for recovery!

In the mix

  • 2 C. Almond milk
  • Lots-O-ice
  • 1 scoop chocolate Myofusion protein
  • 2 tbs Almond butter
  • Half frozen banana
  • Spinach
  • 1 Tbs Ground flaxseed

 

Are you ready for a treadmill workout? I have the worst ADD on treadmills so incorporating different speeds, inclines and movements keeps me in focus.

 

By the MILE

Warm-up: 1 mile @ comfortable pace (6.2)

2% incline add .5 to speed – 1 mile

1% incline add .5 to speed – 1 mile

Then for 20 minutes @ 1 % incline add .5 to speed, and sprint 30 seconds on 30 seconds off, when you are “off” complete 10 squats.

You should total about 5 miles.

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Let me know if you give it a try!!

I have total sweat head so I’m off to shower! Dry sweat head is almost hot…just ask my husband.. that lucky man.

Q. Treadmill? Or outside? What is the deciding factor?

If its windy, or below 20 degrees- I’m in.

6 comments:

  1. MarianFebruary 16, 2012 at 9:51 AM

    Treadmill, I have this irrational fear I'll get jumped while running by myself outside! hah!

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  2. BrentFebruary 16, 2012 at 10:24 AM

    Yes, dry sweat head is hot. No need to wash it off.

    ReplyDelete
  3. MichelleFebruary 16, 2012 at 12:07 PM

    Which bakery is it? Sounds and looks delish

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  4. shannonFebruary 16, 2012 at 5:49 PM

    The sprints with SQAUTS in between always kicks my butt!! :)

    ReplyDelete
  5. CourtneyFebruary 16, 2012 at 7:21 PM

    I like the treadmill for speedwork, because I really like numbers. But, I like treadmills for reasons like saving my knees and because it's always close to a bathroom on long runs :)

    ReplyDelete
  6. AraFebruary 17, 2012 at 6:41 PM

    No treadmill for me. :( I have to either run on the track up at the gym or I have to bundle up & go outside. Running on a treadmill changes my gait & how I land on my feet and gives me shin splints really bad. I miss being able to run on the treadmill. Especially when it's cold outside.

    ReplyDelete

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