walking treadmill workout (it’s fun!)

Some of you may think I have a sick sense of what is fun. (Reading nutrition books, eating delicious salads, workouts, what!?) And I’m ok with that. But dare I say that this treadmill workout was…FUN!?

The best part about this workout is that you are changing speeds and inclines so often that the time flies by! Print this page, grab your ipod and meet me on the treadmill!

  • 1:00-5:00: Warm Up Walk (Incline 1.0, Speed 3.0-3.2)
  • 5:00-7:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 7:00-9:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 9:00-11:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 11:00-13:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 13:00-15:00: Brisk Walk (Incline 2.0, Speed 3.2-3.5)
  • 15:00-17:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 17:00-19:00: Brisk Walk (Incline 3.0, Speed 3.2-3.5)
  • 19:00-21:00: Recovery (Incline 1.0, Speed 3.0-3.2)
  • 22:00-23:00: Race Walk (Incline 4.0, Speed 3.4-3.6)
  • 23:00-24:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 24:00-25:00: Race Walk (Incline 4.5, Speed 3.4-3.6)
  • 25:00-26:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 26:00-27:00: Race Walk (Incline 5.0, Speed 3.4-3.7)
  • 28:00-29:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 29:00-30:00: Race Walk (Incline 5.5, Speed 3.5-3.8)
  • 30:00-31:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 31:00-32:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 32:00-33:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 33:00-34:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 34:00-35:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 35:00-36:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 36:00-37:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 37:00-38:00: Race Walk (Incline 6.0, Speed 3.5-4.0)
  • 38:00-40:00: Recovery (Incline 2.0, Speed 3.0-3.2)
  • 40:00-45:00: Cool Down (Incline 1.0, Speed 3.0-3.3)

If you don’t have access to a treadmill, you can do a modified version outside. Walk at a medium pace for about 5 minutes. Once a new song starts, pick up the pace to a brisk walk/jog. When the song is over, recover with a medium pace. Switch from brisk walk/jog to recovery medium pace every other song. After 35 minutes of brisk/recovery, walk at a medium pace for about 5 minutes to cool down.

Let me know if you try this!


beginner running plan

Are you ready to turn your daily walk into a daily run?

If you are finding that your walks aren’t as hard as they used to be, or you would like to push yourself a little bit further, it may be time to start running!

With any training plan, the key is to go slow. Don’t try to run 3 miles, if the furthest you’ve run is a block! Doing too much too soon can also lead to injuries.

This plan will get you running in about 6 months! So lace up those tennis shoes and get outside!

6 Weeks to a 5K

SELF’s Workout Builder

Need to switch up your workout routine?

Try Self’s Workout Builder – you can pick out moves for each body part and then put them all together for your very own personalized workout video!

thanksgiving 2010: portions

It seems that once Thanksgiving rolls around, it is non-stop eating, treats and parties for the next month. Which, as you can imagine adds up to a lot of extra calories and a few extra pounds for most of America. But this doesn’t have to be the case and I think the best way to prevent holiday weight-gain is to use our old favorite – portion control! Time to dig out those portion plates from Camp! (And of course, Dan would like to remind us that staying active is equally important this time of year 🙂 )

Being mindful of portions allows us to have stuffing and eat our pie too. Of course we will eat a little more than usual on Thanksgiving and that is fine! But, Friday is back to normal eating and activity levels. Don’t feel like you’ve blown everything by eating too much on Thursday and say, “It’s too late now, I’ve already eaten too much and gained weight so it doesn’t matter if I eat more today.” That’s not how weight gain works and that’s certainly not the attitude to have.

Like you learned at Camp, look at your plate and divide it into portions:

  • 1/4 plate for protein: fill this section with white meat turkey
  • 1/4 plate for starches: this is the section that might be a little hard because it is a fairly small – it includes, stuffing, potatoes, bread, etc. (decide on what your favorites are and stick with those instead of sampling everything!)
  • 1/2 plate for fruits/vegetables: round out your plate with leafy salads, sautéed vegetables, fruit salads, etc.
  • small plate for appetizers: it’s thanksgiving after all 🙂
  • small plate for dessert: chose a small pieces of pumpkin pie and a dollop of whipped cream

This should leave you pleasantly full, without being so full (like a 8-10 on hunger-fullness scale) that you feel sick.

Before you go back for seconds, take some time to really decide if you are hungry. If it’s not hunger and just something that you want, maybe your host will let you take another serving home with you.

Why not start Friday off with a quick workout that doesn’t require any equipment (no excuses for not being at home 🙂 hehe ) and a healthy breakfast of oatmeal or 2 eggs and a piece of whole grain toast.


Happy Thanksgiving!

from Dan, Tut, Karen and Emily

exercise tv

If you are in a workout rut and need a little inspiration, head to exercise tv for some free workout routines.

They range from 2 minutes to 45 minutes and have all types of workouts: bootcamp, pilates, kickboxing, etc. You can be sure to find something you like! Incorporate a strength video 2-3 times a week and make sure you are doing some sort of cardio (walking, running, elliptical, biking) 2-3 times a week for 30-45 minutes.

Our favorites:

Slim Down Cardio Burn (32 min)

Mini Upper Body (4 min)

3 Minute Chisel (3 min)

fitting in exercise

Visit Emily’s Blog, A Nutritionist Eats, for tips on fitting in exercise!

see the difference checklist

We’ve gotten some requests for the See the Difference Checklist, so here it is! Remember, this is where you can track your achievable goals – that means that these are daily goals that you know you can do. The idea is to have one food and eating related goal, one movement related goal and the third goal is up to you!

Don’t forget to check it off at night if you completed your goals!

See the Difference Checklist 2010