For some reason I thought I was Superwoman last night and decided to crank up my sprints a little bit in the gym. I usually run 30 second sprints at an incline of 0 and a speed between 8-10mph.
Something in my crazy mind said..hey why not try doing sprints at 8mph but increase the incline to 10%. Yeah…I didn’t try to ease my way into it..I jumped right up to 10%. Here’s how it looked…
I set the treadmill to a 10% incline and walked uphill for 5 min at 3.5mph.
After that warm-up, I cranked the speed up to 8mph (keeping the incline). I sprinted for 30 seconds (It seemed like 2 minutes!).
After the sprint, I’d bring the speed down to 2.8mph to catch my breath. I probably could have made my rest period 2 minutes because I was never fully refreshed to start the sprint again. It was TOUGH!
I was hoping I could do 10 sprints, but I only managed to do 5 (10 minutes worth). Maybe I can work my way up to doing 10 sprints.
I then took the speed to 3.5mph and walked uphill for another 5 minutes.
- Total Time: 20 minutes
- Distance: 1.29 miles
- Calories Burned: 211
- Average Heart Rate: 161
- Max heart Rate: 179
If you try this workout, leave a comment and let me know how you liked it!
I also added 10 more minutes of “sprints” on the elliptical afterwards.
Before this little experiment, I trained chest and shoulders for about 40 min.
Here’s a look at my nutrition for the day. I did pretty well again!!!
|Meal 1||7:45||1 slice of Ezekiel toast, 1 tbs natural peanut butter, 4 egg whites, 4 strawberries|
|Meal 2||10||2 oz carrots, 2 oz celery, Greek Yogurt (strawberry flavor), 1/2 orange, 1/4 cup kashi crunch honey almond cereal|
|Meal 3||12||4 oz chicken, 1 Larabar (pb&j flavor)|
|Meal 4||3||Labrada Lean Body For Her Meal Replacement Shake|
|4:15||Gym (chest, shoulders & 30 min HIIT)|
|Post workout protein shake (1 scoop Dymatize Whey Isolate)|
|Meal 5||7:30||4 oz chicken, 1 cup green beans, 1/4 cup brown rice|
|Meal 6||9||4 oz deli turkey|
Water consumed: 220 oz
My meal 2 has become my favorite meal of the day. Until recently I had no idea that I liked Greek Yogurt. I love it and it’s packed with protein! I usually dip my veggies in it and then add the cereal to whatever is left. YUMMMMMY!
Also, I wanted to show you what natural peanut butter I use. I get it at Kroger and the reason I like it is…
Because the only ingredient is PEANUTS. Now that’s the type of nutrition label you should look for. Plain and Simple!
I put that stuff on my ezekiel toast or in my oats every morning. Starts my morning off right.
Looking back at the week..I’m super pumped at how clean I’ve eaten. I didn’t allow myself to have ANY cheat meals. That’s a big improvement for me 🙂 Yay.
I’m really hoping to have a low key weekend because it’s supposed to rain until Sunday! Yuck.
Happy Friday everyone!