Kick up your Cardio

Gyms aren't for everyone, but running outside just isn't for me. Nothing compares to the feeling of a treadmill underneath my feet, and I'm always on the hunt or new workouts to freshen things up. Recently I've taken a liking to sprint intervals as a way to keep my heart rate up and shock my body.

Taken from the June 2010 issue of Women's Health Magazine, trainer Joe Dowdell created this interval plan aimed at cutting your workout time in half while increasing your resting metabolism so you burn more calories. This workout can be done twice a week in conjunction with your choice of cardio on days you aren't doing any strength training.

*RPE = Rating of Perceived Exertion (how hard you feel you're working. Uses a scale of 1 to 10, with 1 being easy and 10 being full-out)

1. Warm up for 3 minutes (RPE = 2 or 3)
2. Do a 30-second work interval (RPE = 7 or 8)
3. Do a 60-second recovery interval (RPE = 3 or 4)
4. Repeat #2 and #3 for a total of 6 work intervals and 6 recovery intervals
5. Cool down for three minutes (RPE = 2 or 3)

Total Time: 15 mins

After the first week add an additional work and recovery interval your workout, building up to 9 each.

Whether you've slacked the first half of the year, need to slim that waistline, or a way to breakout of your treadmill plateau - -this is the perfect workout. I typically work @ a 6.5 on the treadmill w/ 2 incline and recover at a 3.5 with 2 incline.

What gym routines are getting you right for the summer?

Getting Started...

I was craving all sorts of delectible chocolate treats last night so instead of giving in to my deepest, sugar filled desires I went to LA Fitness to work out! After running for about 35 minutes and doing weights I felt great! I finished my night with a home made salad and bottled water! Though it was nice to get on the right track, I have to admit that I still craved chocolate treats! lol...

Regardless of the snack attacks I have I'm going to stick to living a healthier lifestyle. For breakfast I declined the greasy, breakfast sandwiches Justin was offering...and opted to make toast, egg whites and 2 slices of bacon...little peices of bacon! lol...I'm not ready to give up pork...so I'll cut back! Maybe I should consider turkey bacon...mmmmm...that's a thought!

So, here are my official stats:

Date: 9-6-08
Weight: 149 lbs
Waist: 29.75 inches
Hips: 40.25 inches
Right Thigh: 24 inches
Left Thigh: 24 inches
Chest: 38 inches

Fat does NOT = Happy

*originally posted on 5/17/08 on my myspace blog*

I'm quite perplexed by all of the blushing brides I've seen as of late. I thought that people turned into bridezillas and thus lost weight in the months leading up to their nuptials. Everywhere I look brides are looking quite plump...and not pleasantly plump...but more like "....is this a shot gun wedding because you've had MORE than an adequate amount of time to look your best."

I'm not going to buy into the idea of being fat and happy. There's nothing "happy" about being overweight, buying ugly clothes, getting winded from walking across a room...a small room...lol...you see where I'm going with this. I think that we as black women need to really make our health a higher priority. You can't walk into the club, 300 lbs...with a crew of 300 lb friends and really think you're the baddest bitches in the club! Baddest, no! Fattest, probably!

I'm not saying that people need to be skinny because anyone that knows me KNOWS that I'm not an advocate of the bobble head movement. Black women take pride in the figures we have! We have been blessed with curves for days...but unlike some may think, round is NOT a shape! lol...

I think that everyone should get into a gym, meet with a trainer and get their fitness level assessed. The idea of being in your peak shape with a good level of fitness, healthy diet, and overall healthy lifestyle really appeals to me. Lately I have been gotten into running and circuit weight training...pretty hard core. I workout at least 4 days a week and love the feeling of actually seeing my body change. Though I have only lost 9 lbs, I've dropped inches and feel great.

Whenever I do decide to take the walk down the aisle, it will be in my peak fitness condition. Pictures and memories are forever and best believe I won't be pleasantly plump.