Posts Tagged ‘cardio plans’

A Blessing In Disguise

Who has the best blog friends in all of the blogosphere? I do! I do! I cannot express enough how much I enjoy and appreciate the connections we build here. You all have provided some rocking discussion in my last two posts – “Barbie: Yes or No” and my post on developing a blog’s readership – and I love reading it all. So, thanks!! Red heart

I think my lack of workout motivation earlier in the week ended up being a blessing in disguise. I have had two superfantastic workouts in a row now.

Yesterday, I finally got myself to spin class again. Since I had run on Tuesday afternoon, I didn’t want to run again so soon on Wednesday morning. I decided to go to spin instead and it was a fabulous decision!

I think I have been too caught up in trying to work my schedule to attend spin when one of my all-time favorite instructors teaches. That always left me with the option of going Monday night when my motivation drops drastically or on Tuesday mornings when it’s not the best time with Braedon’s napping schedule. Then, I gave in to a different instructor yesterday morning and ended up loving her!

She had just the right attitude I look for – upbeat and supportive, but still knows how to push and motivate the fire out of you. Plus, she chose really great and challenging tracks. I have a feeling I will be running Tuesday afternoons and taking spin class Wednesday mornings more often now. I actually loved the set-up. Yay! Smile

Then, today. Oh, today! This morning I hit up the gym to get my run on before having to head in to my co-hosting duties. (Did you catch that I joined the Dr. Fitness & The Fat Guy radio show for the day? Recap coming later!)

You know my typical relationship with the treadmill. We can act genial with each other but it takes a lot of effort. He’s a “frenemy” to the max. We don’t get along like he and Makenzie.

Mr. Treadmill decided to play nice today, though. I opted for an interval-style workout and loved every sweaty minute of it. It made the time fly and gave me a fun new challenge.

Whew. That will get you where it hurts…but I promise you will feel so good once you finish. I could start singing a different tune about Mr. Treadmill if he continues to treat me this well!

  • What is the last GREAT workout you had?
  • Don’t forget that the Champion Giveaway ends tonight! Last call to enter!

Posted by on September 22nd, 2011 35 Comments

Intervals Success To Pumpkin Fail

Evening, friends! Did you all have a delightful Tuesday? I sure did! Despite a minor snafu I will get to in a moment. First, I need to tell you all about my killer intervals session today!

This morning I headed to the gym for some upper body training. Gotta keep this body nice and strong and fit.

I did a strength endurance style workout by completing supersets coupling the same muscle group for an extra challenge. For back I did assisted pull-ups immediately followed by underhand barbell rows. Then, for chest, I did machine bench press followed by dumbbell flyes on a stability ball. I rounded it all out with a couple sets of bicep hammer curls and tricep kickbacks. Burn baby burn!

As much as my upper body workout pushed me, I really want to highlight my interval workout from the day. It started off feeling not too difficult, but boy did it build on itself quickly for a good sweat session! Low impact certainly does not mean low intensity!

Low Impact High Intensity Interval Workout

Minutes Work
0 – 5 warm – up
5 - 15 alternate one minute sprint with one minute recovery
15 - 30 alternate 3 minutes fast with 2 minutes moderate
30 - 40 go back to alternating one minute sprint with one minute recovery
40 - 45 cool –down

Use an elliptical, spin bike, incline walking, or cross trainer for this workout. Set the resistance or incline to a moderate, but challenging level. I used level 12 resistance on the elliptical. You want a resistance where you can pick up the pace but still feel challenged when at lower recovery speeds.

The intervals start off with one minute “work” and one minute “rest”, then the work period gets longer than the rest period to amp up the intensity. Finally, at the end, you go back to shorter intervals. It doesn’t get easier! Having shorter rest intervals doesn’t feel so friendly. Winking smile

This workout keeps the impact out, but will still leave you with a good burn. Promise! And you can easily switch it up to make it work for you by choosing the equipment or altering the length of the intervals or workout. Have fun with it!

I spent my elliptical session daydreaming about pumpkin bread and carrot cake. So, I decided to do something about it this afternoon. I realized I didn’t have any pumpkin still hoarded from last year, so I headed out to the store. Just for pumpkin. With both kids. I’m telling you – I was determined.

Bwah bwah bwah. <— sad attempt to make the “disappointed” sound from cartoons

I ended up picking up pumpkin pie mix and not pumpkin! #fail

Looks like I will just have to wait for my sweet baking visions to become reality. On the bright side, the store clerks will get some amusement from Makenzie again.

I love my Santa-hat-wearing, turd-in-the-tub-dropping children.

  • What is your favorite low impact workout activity?

Posted by on September 13th, 2011 25 Comments


Catch Up With Recent Posts

Announcement Time

Posted: November 23, 2011 at 7:47 am

Well, I have had a whirlwind of a few weeks over here. I missed all of you so much! I can’t express enough gratitude for your patience while I got some important things sorted out. Some scary things. Are you ready for the announcement? Here goes! I will no longer be blogging at Faith Fitness […]

88 CommentsRead more →

Self-Love Reflection: The Road Not Taken

Posted: November 20, 2011 at 11:47 am

Hello FFF readers! Nice to meet ya! My name is Carissa and my husband and I blog at Fit2Flex.  Well, I blog…he consults! We are both certified personal trainers with a passion for healthy, active living and clean eating.  I am also studying to become a registered dietitian, a race announcer, and a runner.  Stop […]

24 CommentsRead more →

Healthier Eating For Kids

Posted: November 19, 2011 at 10:56 am

Thanks to Plum Organics for sponsoring my post about tips for baby feeding magic. What if you let baby choose what’s for dinner? Check out their cute "Quest for Yum!" video and see what happens! As parents, we want the best for our children. We help them to feel loved. We strive to teach them […]

14 CommentsRead more →


Posted: November 17, 2011 at 3:36 pm

Hey, everyone! I wanted to pop in and say I am working on some new and exciting changes.  As a result,I may not be posting as much during the coming week.  Please stay tuned for the big announcement! Love you all! And still feel free to find me on Twitter and Facebook for the time […]

21 CommentsRead more →

Where The Change Happens

Posted: November 16, 2011 at 7:54 am

It’s kind of funny. I become a certified personal trainer and the first workouts I turn to this week come from someone else. The book came in for me at the library last week and, after flipping through it, I couldn’t wait to give the circuits a go. Making The Cut includes a lot of […]

79 CommentsRead more →

From Beginning To End

Posted: November 15, 2011 at 11:53 am

Good morning! First off, thanks for the many congrats yesterday. Love you all bunches for the tons of support you have given me in so many things this year. I hope I can return a little bit of that love through this here blog as well. So yesterday I had my first parent-teacher “conference” for […]

55 CommentsRead more →