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.
Upon return, I had this glowing Green Monster:
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!
Health Tip #4: Practice the Three C’s Of Exercise
This is what I like to refer to as keeping your exercise:
1) Challenging
+
2) Consistent
+
3) Considerate
1) Challenge Yourself:
Over the past year I have done the following challenges to shake things up:
- Summer Glow Boot Camp
- Bikini Body Boot Camp
- Whittle My Middle
- Whittle My Middle II
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!
Love that tip!
I think being considerate is the hardest – Right now I’m dealing with an injured foot and it’s hard not to beat myself up about getting the workouts in that I want… But I’m going to try harder now! Thanks!
Right now I’m frustrated with my body becaude I finally enjoy running, but I keep hurting myself. Hopefully a visit to the orthopedist on Tuesday will help.
I think the thing I would like to and am trying to change about my worksouts is to change it up from time to time. I am a creature of habit and when I find something I like I do it forever. This being said I don’t see any changes in my body – it’s like my body says oh spinning again for the 5th day ok rest time. So I am now imcorporating different exercises to keep my body on it’s toes. I am also going to try a week long yoga challenge – committing to a month is too much right now so i figure go slow and build up.
My workouts are totally consistent. Sometimes I struggle with the “challenging” portion, but recently I began pushing myself with my running again (just to “see how fast I can go”) and it’s felt great.
Right now I’m being considerate. I exercise at least 6days a week, from 30min to over an hour. And this week I’ve been TIRED, mentally and physically, and instead of looking forward to my workouts, I’ve been dreading them. So…. I’m not going to make myself run or do anything strenuous for a couple days, and hopefully I’ll feel renewed and ready to jump back int it. Sometimes even taking more then one day off is fine.
All of your posts are so so appropriate for my life right now! I’m really working on enhancing my ability to do all of these things – this week I’ve challenged myself every day in Pilates (I do it 4 times a week), and it’s paid off! And consistency – hell yeah, now that I’m eating better and have a regular fitness routine, my body is showing me results and I couldn’t be happier. It’s so easy to keep it up because it makes me happy. And considerate – I tried to push myself by going for a bike ride when I was still recovering from a cold, I failed, and now I’m learning what my limitations are. It’s kind of nice in a way. I’ve never been a physical person so I don’t know if I expect perfection yet…I’m in a perfect storm for now.
Great tips! I need to work on being consistent in my workouts. I don’t do them enough! I’m working on it though. :)
I’m so glad I found this blog! All of your posts this week have really got me thinking about what I need to do to live a healthy happy life. (Something I never did while dieting or last year after I quit dieting.)
Last November I threw out my back. After three days of manipulation by my Chiro I began to feel better. Since I didn’t want to miss out on my exercise I went to the gym and busted out 30 mins on the elliptical. The next morning I was in so much pain I could hardly move. My back was worse than when I first threw it out. If I had waited (and been considerate) I would have let my back heal properly and would have been back to exercising faster. Instead I had to wait 6 weeks until my back was fully healed before I could go back to the gym.
I wish I had more time and less things to do! Ideally, I’d like to do a 45 minute cardio session followed by 1.5 hours of yoga a couple of times a week.
When I teach my spin class, which is 45 minutes, I remind participants that it is only about 3% of their day, which is not much right? I tell them to aim for 3-4 times a week for at least 20 minutes.
Thankfully, being a fitness instructor who leads people through a HIIT style program requires me to challenge myself or else I’d have to quit teaching. :)
I woke up this morning, and realized I didnt have half hour to get in any reasonable exercise + time to & from gym + shower. And then I read your blog on my phone, and said heck a 15 minute workout sounds like just what I need! I did the exact same work out! How fun was that? :) Thank you!
Wonderful post. My workouts have not been as challenging as I’d like, the weather has put me in a home gym rut. But, that’s changing as I add in more trampoline classes and running.
it’s definitely a challenge to meet the 3 C’s, but i totally agree…those are the things that need to happen for results! i’d say the hardest thing for me is challenging…it’s so much easier to get stuck in a rut! :)
“considerate” is probably hardest for me.
Ange,
What a great post – exactly what I need to get me out the door. The weather is fantastic here in San Francisco and I really have no excuse not to get going ASAP. Jogging on the Embarcadero, overlooking the Bay Bridge should be enough of a motivation but somehow, it doesn’t work that way…. Thanks again for your infectious positivity!
-Marulka @ bgcooks.com
I love this post! I tend to get down on myself when I miss planned workouts, but I’m learning to celebrate my accomplishments rather than dwell on it.
Challenging, Consistent, and CONSIDERATE. I really love this post–totally awesome. Thank you for reminding me to be CONSIDERATE of my body. I have issues with that-it’s not rocket science, but I definitely just had an AH-HA! moment.
Thank you, thank you!
Have a great Friday and weekend! :-D
Love the three c’s, but I’d like to say that I think you have to be careful to make sure the CONSIDERATE doesn’t get in the way of CONSISTENCY when starting a new routine. I definitely try to be considerate when making myself a plan, but then hold myself to it unless I truly need a break. But as long as you have planned rest days, focusing too much on being considerate could get you in trouble, becuase hard workouts are HARD, especially when you’re first getting into shape!!
I think the hardest thing for me to do is mix up my workouts. I’m a big cardio junky, and I have a hard time convincing myself that any other type of exercise would be equally beneficial.
Be considerate – I totally and completely agree. I’ve been sidelined from any sort of exercise for going on 3 months now, after a stress fracture. TRUST ME, taking a couple of days off, or even a couple of weeks, is SO much better than months. Just today, I started swimming for the first time. And by swimming I mean getting in the water and paddling around for about 10 minutes. But after 3 months of absolutely nothing, it felt amazing. Even though I was sore after. I’m learning to listen to my body and take it easy when I need to. For now, I can’t push myself but I’m just enjoying moving. Never take exercise for granted!! I know one thing, I will NEVER complain about a workout again.
Great tips! I love the three C’s =D I try to make my workouts challenging and consisent, consistency is the hardest with my busy schedule. Consideration is hard, too- I need learn when to push harder and when to back off, sometimes!
I want to challenge myself more. Lately I have just gotten back into running and want to run further, and train for a half marathon. Soon!
xo
K
I love the glasses that you use for your green monsters … makes them look so pretty :-)