treadmill tabata + incline workout

Hello friends and Happy Friday to you! I was going to share an awesome circuit workout I did a few weeks ago today, but somehow after putting the written workout on my bed next to my laptop and then leaving the room, I lost it. I have literally looked everywhere (laundry, trash, a package I’m shipping…), but no luck! Thank goodness it’s almost the weekend, whew.

Instead, I’ll be sharing a treadmill interval workout that incorporates some tabata training. AND it’s only 20 minutes long. Stay tuned.

Wednesday night, I got to meet up with an old high school/college friend for happy hour. Alex was in town for work, so Brent and I met him at Jonathan’s Grille for ladies’ night.

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this is exactly what the three of us looked like. SO MUCH FUN AND LAUGHTER.

We had a great time catching up and drinking double-pour wine at 4:00pm.

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Jonathan’s doesn’t mess around with happy hour. I can’t even handle these pours.

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Since I’m typing this post on Throwback Thursday, I thought you’d be interested to know that in college, for an All Sing charity, Alex and I recreated the Dirty Dancing dance for the entire campus (or at least it felt like the entire campus was there). It was one of my favorite memories from college, because we practiced SO much and I was SO nervous, but we pulled it off great! Maybe if you’re lucky (and if I can figure out the technology, so… fat chance) I’ll share the video some day.

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Proof.

So, let’s get into some Friday Favorites before I share the workout with you! Linking up with the lovely Heather today for #FFavorites!

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Friday Favorites

– Preds win, you win

Every time the Nashville Predators win, you can get a free medium coffee at Dunkin Donuts using the app. The Preds win a LOT, so they give away a ton of coffee.

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I always end up getting two coffees, so if you’re my favorite coworker of the day, you get a prize! Thank you, Preds. I will go to one of your games one day.

– Starbucks breakfast

Speaking of coffee, this breakfast from Starbucks hit the spot yesterday. This breakfast is nothing new to me, but it needs some recognition here on my Friday Favorites list.

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swirling blonde roast. whoa.

spinachfetawrap

spinach feta wrap. my favorite.

– wycwyc podcast

I have been loving this podcast lately. wycwyc stands for “What You Can When You Can” and I so believe in this concept. It presents healthy living in a balanced, non-stressful way. Life can throw curve balls at any time, and as long as you do your best (do what you can when you can) in the given moment/situation, then you are heading in the right direction. For example, when the gym was closed because of snow last week, I set up my yoga mat in my tiny room and did some YouTube videos; it may have not been a full-out calorie-blasting spin class at the gym, but at least I got myself moving. Healthy living is a balancing act, and I think aiming for perfection will set you up for failure.

I am super excited that there is a wycwyc book coming out soon! Pre-order it!!

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– This treadmill workout. It’s an old workout I wrote up years ago, but the workout I did today from the Tone It Up weekly schedule kind of reminded me of it. It incorporates tabata (4 minutes of 20 seconds full effort, 10 seconds rest) and incline running. Inclines always get my heart rate up fast, even more so than speed work usually. Here you go!

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During the tabata 10 second rest periods, I will carefully jump off the treadmill by placing my hands on the treadmill first, then hopping both feet apart to the sides of the treadmill to straddle the moving belt. Be careful hopping back on during the 20 second “on” periods! I won’t let go of the ‘mill with my hands until my feet are down and ready to take off running. Please adjust speeds as needed – don’t try to be a hero and end up flying off the back of the treadmill… do what works for you.

The incline part is a killer. It’s a gradual climb where you get a sort of “break” (ok, not really, because the incline is at 140935098%) to walk for 30 seconds and then run for 30 seconds. Don’t let the slower speeds fool you – the inclines increasing will have you almost running at your normal walking or slow jogging speeds. HAVE FUN!

– lululemon’s new arrivals

They just about gave me a heart attack yesterday morning. I have been very good about not getting worked up over lulu/I banned myself from the store. BUT, GUYS. Their new If You’re Lucky items are… I don’t have words. I pinned everything I want (find me on Pinterest here – let’s be friends and share things), so if anyone wants to buy me any of the following items, I will start giving you my free Dunkin Donuts coffee.

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WHY DO YOU DO THIS TO ME, LULU?!

Ok, I’m glad I got that out. They are just so pretty… and I still don’t own pants with mesh detailing, and this is a major problem.

Hope you all have a lovely weekend! Any big plans? Brent and I were supposed to go away for a cabin weekend, but the snow in East Tennessee kind of messed up those plans!

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Good job, Nashville snow! You stay on the trees and off of the road!!

Cancelled plans are always okay in my book though, and I’m looking forward to a relaxing weekend!

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What are you loving this Friday?

Choose: treadmill hill or speed work??

Any other lululemon addicts reading? Let’s form a support group and save our money together.

Any snow where you are?

This should’ve been my first post

Hi there! Hope you all are enjoying your Wednesday. Mine started out with an early morning workout per usual… But you wouldn’t know it’s per usual, because I haven’t introduced myself yet! I’ll be sharing a fun (maybe?) cardio workout with you. But first…

..you thought I was going to say “let me take a selfie”
IMG_3053.JPG My selfies look like this for real, so I’ll spare you for now.

A few random facts about me:
– I wake up ridiculously early (usually in the 4:00 hour)
– My favorite healthy food is cottage cheese
– My favorite unhealthy food is queso dip in large amounts (somehow it usually ends up on my shirt, in my purse… Messy business)

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– I can play the flute
– I have workout ADD
– I love the Memphis Grizzlies
– I have a weakness for artificially flavored cheddar crackers (Cheez Its, Goldfish…heaven)
– I took a bird watching class in college. Binoculars and everything.
– I really really love champagne
– I have a dog named Holly who lives with my parents now in Memphis

IMG_2882.JPG Ok, that’s everything you need to know about me! 🙂

Why I started blogging

I have been wanting to start a blog for a few years now. I’ve been following (stalking) several healthy living/fitness blogs for awhile (I remember obsessively reading Self magazine’s Eat Like Me blog back in college…anyone??).

I’m not a great writer… I was a Biology major, but for some reason I always enjoyed sitting down at a computer and typing up papers for my non-major classes (preferably with a glass of wine…in my dorm, not the library).

I’ve also had a strong interest in fitness for a long time. I grew up playing every sport then began to work out on my own at the gym and with yoga/Pilates DVDs in high school. Several of my friends throughout the years have asked me what I do/what I eat to stay in shape, and I’ve written up workouts & meal options for them (not a registered dietician.. I only wrote up options based on what I eat). I think people ask these questions because I tend to be a happy & energetic person; the lifestyle I lead helps me feel this way. So, I thought it would be fun to share what I do on a blog!

Lastly, I love how healthy living bloggers are a part of a community and have formed friendships. And I always want to connect with people who share the same interests as me!

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Back to today

I put together a quick cardio workout for this morning using the treadmill and the stair master. It’s the Don’t Fall on Your Face workout. It incorporates uphill walking lunges & shuffling sideways on the TM and sidestepping on the stair master. So, hold on to the machine if needed!

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20 Minute Treadmill Workout

IMG_3052.PNG Adjust to speeds that work for you. Bend your knees and get down low during the side shuffles for a more intense workout (think basketball practice – defensive stance!)
10 Minute Stair Master

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During the side step-ups, step your non-leading foot in front of your leading foot.
These workouts are brought to you by Microsoft PowerPoint 2008. I really need a new computer.

After showering at the gym and arriving at work, I refueled with toast topped with avocado, cottage cheese and unevenly distributed chia seeds.

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Now, the Christmas cheer continues as Brent and I watch the NBC Rockefeller tree lighting (and I dubbed today Wine Wednesday).

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However, I’m not so happy with Brent’s Christmas tree, though… Check out who the star is.

IMG_3043.JPGAwful, right? Oh, and wait… It swivels.

IMG_3044.JPGMy mom nailed it with her response to these pictures:

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Cheers!

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Is it Wine Wednesday for anyone else?

Tiger Woods fan or no?