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!
The considerate part is the tough one for me. If I miss a workout I feel guilty…something I’m working on for sure.
Love the 3 C’s. Great post!
I really enjoy working out, it is a huge part of my life. I do however feel very guilty when missing workouts, especially a few days in a row! Like, right this very minute I am sick, like sick-sick. The last time I was able to workout was Tuesday, and its Friday and i am weak and I still keep thinking that I am going to try to run tonight even though it prob isnt the best thing. This perfect weather came, and I am missing it!! I know that is lame, but it is how I feel. :(
I definitely practice the 3 C’s, thought I do take some pretty big chunks of time off which might make me a little less consistent. But thats only so I can be considerate :)
I like the way you’ve structured this with the three C’s. I love trying new challenges, so it helps to always switch things up with having something new on the go! But I also adore walking, so I make a point of walking for at least an hour every day. It’s one of those “consistant” things that just feels like second nature now (which I guess is really the whole idea behind consistancy!). And I think that when we’re considerate of ourselves and DON’T expect perfection, that keeps things fun and we’ll actually be more likely to stick with it.
That Green Monster looks tasty :D
Definetly consistent, most of the time challenging,… I’m working on the considerate part- the A type personality gets me!
The 3C’s, I’ll remember that! I could do with more challenge indeed. Consistency is here, and I’ve learned to be considerate. I still feel guilty sometimes when I miss a workout, but I’ve been learning to let go and listen to my body, especially as life as been crazy over the last months and that’s my choice :-)
Sounds like a very smart workout!!cc
Good post, Angela. A balanced approach is the most surefire way to achieve success! I am working on being considerate–lately I’ve been battling a foot issue. Never sure if it’s more mental or physical – so I try to not “wuss out”. Resting is just as important and running, though!. OOooh….thereys a blog post idea! Maybe you should do a “3 Rs” post….Rest, Run, Refuel :)
My workouts are consistent and usually challenging. I only have about 45 min/day to workout (during my 9 mo old’s nap) so I always try to make the most of it!
Also – I just nom’d you for an award over at my blog! Thanks for being an inspriration!
I’m definitely challenging in my work outs, I have 30 Day Shred, my WiiFit, jogging, and other little things that I’m doing to switch things up.
I’m considerate, in that if I’m sick, or sore or have something that I know would become worse by exercizing, I don’t, I listen to my body in that way and try to stay as pain free as possible (I really try to watch myself because I’ve already had surgery on one knee and I have recurring pain from a couple of past injuries and I’m only 27)
Consistent is where I have my most trouble. I will be really good for a week or so, but then I’ll get busy, or I won’t feel like it, or I’ll make up an excuse as justification for why I don’t exercize, then I’ll make a list and a plan and I’ll promise myself I’ll stick to it, and it just becomes a vicious cycle. The big thing I try is to not let it get me down, to keep going and make that other list, and work at it for to try and make this time actually consistent.
I know that if you make yourself do something often enough it eventually becomes a habit, and my periods of being good at exercizing are getting longer… I just have to keep sticking to it.
Thanks for showing that even with just 15 minutes you can still get a good workout. I really need to get up and go more often and not tell myself that I can’t or don’t have enough time.
Great post Ang!
I promise myself at least 30 minutes excercise a day. Somedays I stop exactly at 30 minutes and other days like today, I go for an hour. If I miss a workout, I feel guilty…I’m working on that.
Enjoy Florida, my good friends there right now and she’s getting a tan. It’s a good sign that it’s sunny and warm.
My hardest part is being considerate of myself and my health when I don’t get in my workouts like I planned.
Very cool topics. I love the three C’s.
I think what I do falls along the lines of challenging but I kind of tweak my approach a bit.
In the last two years I finally learned that exercise should not be a chore, something you don’t look forward to doing or something that stresses your body in an unhealthy way.
So my additional tip would be to HAVE FUN! do things that inspire, motivate and excite you! Everything about exercise should be focused on working hard but having a BLAST while doing it. :)
Once again this is a great post Angela! I love to work out and used to have the mentality that I had to work out at least an hour a day or I wouldn’t bother. How silly is that? I agree you need to fit it in when you can. I also used to be just a cardio junky and started to notice that my body wasn’t changing like I had hoped. I began incorporating weights into my training three years ago and it transformed me! I also do yoga three to four days a week along with the weight training and I am happy to say I LOVE my body and accept me. I feel so strong and flexible. Variety is the key for sure. I also cross country ski in the winter and hike my booty off in the summer. :)
I try to be all three but it can be tough! I definitely have to continue to push myself and not get stuck just going through the motions….
Great 3 c’s and so true.
Consistent for me is so important. If I take off more than a couple days, it’s so much harder to get back into the swing of things.
Random but, do you like the frozen bananas better than just a room temp one?
I am very consistent in my exercise routine…I do something every day for at least an hour. Sometimes it is just a walk, or yoga and a walk, sometimes a run and weights. Since I sit at a desk all day for work I find myself craving moment!