Making the most out of your cardio session

For those of you who are gym regulars or even if you only go a few times a week, it's important to make the most out of the time you can spend there. Most of you, I am assuming, can't afford to spend hours at the gym trying to burn off those calories. We've all got other things on our list of to-do's - work, kids, cooking, cleaning, etc. The answer is:
High Intensity Interval Training

This is a routine in which you switch off doing high intensity to moderate intensity.
By doing your cardio this way you rev up your metabolism & burn calories like wildfire. It's like putting a blow torch to those extra fat stores. After this type of workout, your body will spend the rest of the day expending extra energy to recover. This is also known as EPOC (excess post-exercise oxygen consumption) and it basically means that your body expends a lot more oxygen recovering from this type of workout than from a steady moderate routine. This also means that later that night when you're just sitting on the couch you could be burning up to nine times more fat than if you would have done that moderate steady cardio routine.
Did you know that when performing long-duration steady exercise your body can actually enter into a catabolic state in which you actually start to lose your muscle mass? If you want to get in superb athletic shape HIIT is your answer. If you have worked so hard to gain that muscle yet still have that pad of fat on the surface .. this is your answer.

Try this workout I did today, the next time you get on the treadmill.
If you find it's too easy, just up the speed and incline. Get out of that comfort zone because that is what creates change. The beautiful part of this type of routine is that in between each burst of high intensity work, you get a "rest".

Minute 1&2 - 5.5 MPH
Minute 3&4 - 5.5 MPH Incline 6
Minute 5&6 - 5.5 MPH Incline 0
Minute 7&8 - 7 MPH
Minute 9&10 - 5.5 MPH
Minute 11&12 - 5.5 MPH Incline 7
Minute 13&14 - 5.5 MPH Incline 0
Minute 15&16 - 7.5 MPH
Minute 17&18 - 5.5 MPH
Minute 19&20 - 5.5 MPH Incline 8
Minute 21&22 - 5.5 MPH Incline 0
Minute 23&24 - 8 MPH
Minute 25&26 - 5.5 MPH
Minute 27&28 - 7 MPH
Minute 29&30 - 5.5 MPH
*Cool down by walking for at least 3 minutes & do some static stretches especially on those hamstrings.

Let me know how you all like it!

Running Essentials 101

So I went out for a run this morning in the sunny cold February weather & I thought it would be a good idea to share with you some running gear that is a must have during the winter. As some of you may already know, last year I ran the Ogden marathon and since it was in May, I had to train during the winter months.

At first I was a little intimidated to run outside because #1 I HATE being cold and #2 I had no clue what attire I should invest in.

So here it is my get up - from head to toe

{Two of the most important things you should wear while running out in the cold is a headwrap & gloves. If there is one thing I can tell you, it is that when you're running out in the cold your body will warm up after a few minutes, but your fingers & ears will stay cold! So don't forget these two very important accessories.}

{if it's not terribly cold, you can get away with just wearing a long sleeved wicking (dri fit) shirt. If it's really cold add a long sleeved running jacket}

{Running tights are my most favorite thing. I would recommend getting a capri pair as shown here, and also a full leg pair if you plan to do some serious training outdoors during the winter. I have both & I will admit my capri pair gets the most use but on those really cold mornings, you'll want those full leg ones. I love running tights because they conform to fit your body and they don't ride or chaff at all. I even wear them to the gym!}

{a great pair of wicking running socks will keep your feet dry & will help you stay warm, they are also beneficial in keeping your running shoes from wearing out faster}

{Invest in a good pair of running shoes. These are actually the exact ones I ran my marathon in & I love them. BUT you may not love these ones because everybody's feet are different. So I would recommend going to a place like Wasatch Running and getting your feet analyzed. They will tell you which type of shoe would work best for your feet & then they will help you try on a bunch and test them out. Great running shoes may not be pretty, but you will be worshipping these bad boys when you hit those higher miles.}

{Something you may not have known about running shoes - it is best to buy a new pair every 350 miles. Depending on your running style, weight, etc you may be able to get a little more use out of them. Over time the shoe will lose stability and shock absorption capabilities which can promote injury, so it is super important not to run on worn out shoes!}