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Treadmill Interval Training

More often than not, I am bored out of my mind on a treadmill. Staying in the same spot for 30 minutes or more seems so monotonous, but often times I neglect getting outdoors for a run and stick to the treadmill. Interval training not only adds excitement to my workout but also leads to a calorie burn way more effective than running the same pace. Ditch the constant pace and pick it up a notch with interval training! Or experiment with both and see the difference in calorie burn.

Try this interval workout and let us know what you think!treadmill

Remember to always start with a warm up, and end with a cool down. You can also add an incline to pick it up a notch. Keep in mind that this pace (MPH) listed may not be suitable for some, so please adjust to your own physical ability.

(Disclaimer: This blog is meant to follow my lifestyle of health and fitness, and inspire others who may be on the same journey. All opinions are my own and not everything I post may be right for you. Anything I discuss is what I believe and I am not responsible for errors or omissions. I am not a certified trainer or nutritionist. Anything posted relating to these fields are my beliefs and what has worked for me. Thank you for your support!)

Leg Workout

Ok, my legs are KILLING me today! This was what has brought me to such misery today, but let me tell ya…it is SO worth it. If you are not getting sore, you need to find that fire inside of you. It was not until I started to lift weights that I saw a huge change in a short amount of time. Instead of just going through the motions, I have been increasing the weights and conquering my mind. I am realizing while typing this,  that I need to start posting progress photos! (My apologies, I’m not too fond of taking selfies!) I know a lot of women don’t know what to do the second they walk into a gym. I have been there myself, and I’m sure we all have. It can be very intimidating at first!  I thought this layout of a workout can help “guide” you through your gym routine. Follow these exercises and you will soon get in the groove and feel your way around. Get inside your head, think positive, keep working hard and be patient. You will get there. I love this saying…”Sweat today, smile tomorrow.”

Try this leg workout and let me know what you think!

1. Lunge with dumbbells

2. Lunge with barbell

3. Squat with barbell

squat

4. Deadlift

 5. Seated Leg Extension

6. Laying Leg Curl

7. Leg Press

8. Seated Leg Curl

9. Seated Calf Raise

10.Box Jumps

boxjump2

[Photos compliments of bodybuilding.com]

I am so excited to announce that I am doing a GIVEAWAY on my Facebook page as soon as I hit 800 “likes”! Only a couple more to go. Please help me get there! Share, share, share Fitness and the City on Facebook so we can do this thing! The giveaway just might have something to do with my favorite brand below….!!! Thanks guys, and happy almost weekend! =)

2013 Goals

It’s resolution time! Time to start the quest of taking action, rather than simply making resolutions and not sticking to them. I feel as if it helps to write them down and share them, while pushing to make this a great year! Here’s what I have on my mind for 2013:

  • Become a certified group class instructor
  • Sweat everyday
  • Meal prep every Sunday for the upcoming week
  • Start a morning workout regime (before work…tough!)
  • Blog more! =)
  • Travel more and explore different cultures
  • Stay away from negative people and things that hold me back
  • Learn from successful people
  • Set higher goals! (work on seeing those abs of mine, determined!!)

Most of all—->I think it’s so important to strive for excellence rather than perfection.

I have big expectations for myself, but it’s time to set the bar high and keep track of these goals!

What are your new years resolutions?

Today, I am a featured fitness guru on Jessica Read’s website! Go check her out and see what fitness apps we recommended!

—> Six Pack Apps for 2013

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