The Three C’s Of Exercise

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Happy Friday to YOU :)

It was beautiful outside this morning and I decided my workout was now or never before the craziness of the day sets in.

However, I only had about 15 minutes this morning because I had a bunch of shipments to prepare before the Fedex man arrived. I decided to maximize the 15 minutes and do some outdoor speed work!

In A Hurry 15 Minute Run

  • Warm up: 2 minutes walking + 1 minute jumping jacks
  • Speed interval #1: 800 metres (1/2 mile) in 3 mins. 40 seconds
  • Rest: Walk for 1 minute
  • Speed interval #2: 800 metres (1/2 mile) in 3 mins. 42 seconds
  • Cool down: 3-4 minutes walking

Total time: Approx 15 mins.

It was awesome!

Before I left I had half of a Classic Glo Bar for some fuel.

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Upon return, I had this glowing Green Monster:

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Ingredients: 1 frozen banana, 3 kale leaves, 1 scoop Amazing Grass Chocolate meal, 1 tablespoon chia seeds, ice, 1.25 cups almond milk.

Nothing is better after a run!

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Health Tip #4: Practice the Three C’s Of Exercise

This is what I like to refer to as keeping your exercise:

1) Challenging

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2) Consistent

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3) Considerate

1) Challenge Yourself:

Over the past year I have done the following challenges to shake things up:

I have also trained for and run a 10k race, 10 miler, and 2 half marathons (recaps found here). Currently I am training for my 3rd half marathon (May 30th) and I am also on month two of the Booty Camp fitness DVD. I find that challenging my body in news ways gives me the best results and it also prevents workout boredom!

2) Be Consistent:

To see results from exercise, consistency is also key. In the past I always wanted a quick fix. I wanted to diet and workout and be at my goal weight in a couple weeks. Over time I realized that this crash dieting and exercise mentality would set me up for one thing- failure. Now I look at the big picture with exercise and my aim is to be consistent over the long-term.

Take this morning for example, I could have totally blown off exercise due to my busy day, but I decided to use what time I had even if it was less than normal and not according to my training plan. And you know what? I felt great afterwards, even with just 15 minutes!

Change takes time- especially physical changes- so be persistent with your efforts and when you least expect it, you will notice some great changes.

3) Be Considerate:

Don’t expect perfection. Consistency is great, but you also need to respect your body and its’ limits. If you are sore and tired, give your body rest. Do not push through an injury or a nagging pain that you think might turn into an injury. A few days off exercise is much better than 2 months off exercise. It took me a long time to realize that it is OK if I miss planned workouts. This week I definitely missed a few workouts (including a long run), but really it is not the end of the world. Life happens!

Would you consider your workouts challenging, consistent, and considerate? Why or why not? Is there anything you want to change about your workouts or your approach to exercise?

See you later for a Health News Round Up. :)

Have a great Friday!

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Danny December 18, 2015

Hi Angela, thanks for sharing your three C’s of exercise. Let me add two more C’s and these are Commitment and Camaraderie. When exercising, you should have the total commitment to it. You should make time for it. And when you are exercising with a partner or with a group, a sense of camaraderie is possible.

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Sophie @ yumventures March 22, 2010

“Considerate” is so important to me! I used to push my body too hard, and it would suffer from pain and fatigue. Now I listen to my body and am kind to it, and I see more results.

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John March 19, 2010

Nice post. I have a problem with consideration though. I don’t always listen to my body. Finally listening though and taking the next 5 days off to heal.

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