27 Jun

Lose a POUND a Week!

Stay slim following this 7-day plan on your treadmill.

All you need is a good pair of running shoes, a treadmill, and a little dedication. 

Level One

Warm up: Walk at a comfortable pace for 3-4 minutes

Increase the speed 1 mph. Hold that pace for 2-minutes

Increase the incline to 3%

If that feel easy, take it to 5% and keep it there for 5-minutes

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

After 2-minutes of squats, return back to your walking pace yet increase it by 1-mph. 

Stay at that pace for 2-minutes

Add Incline to 5% 

Hike for 5-minutes

Bring the incline down and slow your speed to 1 mph.

Place your feet on the foot rails and hands on the heart rate bar. 

Step feet back, and lower your chest down towards the heart rate bar. 

Repeat for 2-minutes.

After 2-minutes of pushups, return back to your last walking pace yet increase it by 1 mph. 

Stay at that pace for 2-minutes.

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

If you can, increase your speed to a pace that has you jogging. It’s only for 1-minute! This is a great way to increase your fitness level and get you ready for level two of this program. 

After 1-minute, take the speed down to a comfortable walking pace and cool down for 3-4 minutes. 

Level Two

Warm up: Walk at a comfortable pace for 3-4 minutes

Increase the speed 1 mph. Hold that pace for 2-minutes

Increase the incline to 5%

If that feel easy, take it to 8% and keep it there for 5-minutes

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

After 2-minutes of squats, return back to your walking pace yet increase it by 1-mph. 

Stay at that pace for 2-minutes

Add Incline to 8% 

Hike for 5-minutes

Bring the incline down and slow your speed to 1 mph.

Place your feet on the foot rails and hands on the heart rate bar. 

Step feet back, and lower your chest down towards the heart rate bar. 

Repeat for 2-minutes.

After 2-minutes of pushups, return back to your last walking pace for 1-minute

Now, increase your pace to a jog. Stay at that pace for 2-minutes.

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

If you can, increase your speed to a run (6-7 mph). It’s only for 1-minute! This is a great way to increase your fitness level and get you ready for level three of this program. 

After 1-minute, take the speed down to a comfortable walking pace and repeat the entire program again. 

End with a 3-4 minute cool down. 

Level Three

Warm up: Walk at a comfortable pace for 3-4 minutes

Increase the speed 1 mph. Hold that pace for 2-minutes

Increase the incline to 10%

If that feel easy, take it to 15% and keep it there for 5-minutes

Bring the incline down and slow your speed to 1 mph. 

Place your feet on the side rails and hold onto the heart rate monitor bar. 

Squat back slowly and return back to standing. 

Repeat for 2-minutes

After 2-minutes of squats, increase the speed to a comfortable running pace (6mph) 

Stay at that pace for 2-minutes

Add Incline to 5% 

Hold that pace for 5-minutes

Take the incline down and increase your running speed to 6.5 or 7 mph or which ever is hard for you. 

Maintain that pace for 5-minutes

Take the speed back down to a comfortable run or jog. Add 5% incline and maintain that for 5-minutes.

Bring the incline down and slow your speed to 1 mph. 

Hop off your treadmill and PLANK or PLANK with KNEE to ELBOW for 1-minute. 

Back on the treadmill yet this time let’s work our back.

Use the hand rails to do modified pull-ups. Do this for 1-minute.

 

 

After pull-ups. Stand up and RUN! 

Take that speed up to a uncomfortable pace. It’s only for 1-minute! GO! 

Slow your speed down to a walking pace (4 mph), and increase your incline to 15%. Hike for 3-minutes. 

Cool down by doing Push-Ups on the Treadmill or on the Floor. 

How many can you do? Try to do 1-more than you did today, tomorrow.

End with some stretches or walk for another 5-minutes. 

26 Jun

AHHHHH SUMMER….

Ahhhhh….S U M M E R !!! My favorite EVERYTHING! The kid’s are out of school, the days are long and warm, and let’s face it, every Summer in the history of Summers has a story to tell.

Every year I tell myself “This Summer I’m going to take it all in, slow down, and make it last!”.  And every year I blink and school is back in session and i’m looking at Halloween Costumes wondering what happened to my amazing Summer? 

It took me 45-years to figure out how to slow things down and really make each moment, day, and season last. And so far it’s working. My days feel longer allowing me more time to experience all that I love about this time of year. So what is the trick? It’s no trick really….It’s what we were all born doing…

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19 Mar

SPRING SKINCARE 2018

New season, new skin-care regimen.

Since spring skin is probably on your mind, given that the official start to the season is just around the corner (it’s tomorrow, people!), there’s no better time than the present to start prepping your complexion for the impending (and highly welcomed) rising temps and sticky, heavy humidity that lies ahead. 

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