Treadmill Interval Training

More often than not, I am bored out of my mind on a treadmill. Staying in the same spot for 30 minutes or more seems so monotonous, but often times I neglect getting outdoors for a run and stick to the treadmill. Interval training not only adds excitement to my workout but also leads to a calorie burn way more effective than running the same pace. Ditch the constant pace and pick it up a notch with interval training! Or experiment with both and see the difference in calorie burn.

Try this interval workout and let us know what you think!treadmill

Remember to always start with a warm up, and end with a cool down. You can also add an incline to pick it up a notch. Keep in mind that this pace (MPH) listed may not be suitable for some, so please adjust to your own physical ability.

(Disclaimer: This blog is meant to follow my lifestyle of health and fitness, and inspire others who may be on the same journey. All opinions are my own and not everything I post may be right for you. Anything I discuss is what I believe and I am not responsible for errors or omissions. I am not a certified trainer or nutritionist. Anything posted relating to these fields are my beliefs and what has worked for me. Thank you for your support!)

Emerald 12k Across the Bay

 We had an absolute blast this past weekend at the Emerald Across the Bay 12k. Celebrating St. Patty’s with beautiful weather, gorgeous views and an 8 mile run is pure bliss. Being its 30th year running and with over 4,000 participants, I would have to say this is my favorite race I have been a part of. Starting off in Sausalito, running across the Golden Gate bridge and ending in San Francisco’s Aquatic Park, made up for the nasty 250 foot climb in the first 2 miles. I was barely prepared for the run, but the excitement took over.

start

city

crowd

emmy

13Em Stage EmTeam

(most photos c/o Gene Cohn Photography)

It was my pleasure to be put in charge of our sponsorship events for Diamond Foods (Emerald) and this was my first event of many. I think I have a new passion for event planning…especially when it’s in the fitness realm.

To sign up for next year’s Emerald Across the Bay 12k visit: rhodyco.com

Thanks for reading!! xo

Spring Cravings

I used to be such a basic black and white top/bottom type gal until recently. For spring I am loving these bright color trends. Have you ever noticed that when you feel good and wearing something new, you get a better workout? I am a strong believer of the “look good, feel good” attitude. Bright new colors bring excitement and enthusiasm to a workout and may even give you that extra push you were looking for. Here are a few spring items I am currently craving in the athletic department.

spring tops

1/2/3/4/5

spring bottoms 

1/2/3/4/5

Spring has officially sprung. What are your fave places to shop for workout attire?

home gym must-haves

Lately I have been dreaming about moving into a 2 bedroom apartment so I can use one room as a designated gym (as well as a second closet which I am in dire need of). So until I have room for a treadmill, elliptical or a bike, I have put together a few smaller must-have items for my home gym.

home gym

1. Stability Ball: an inexpensive way to give your workout a little something extra. Use for core work, sit on it for shoulder work, use for wall sits or prop your feet on it for push ups. Theres a million things you can do with a stability ball.

2. Jump rope: cardio, cardio, cardio. Use a jump rope if you’re looking for an easy and simple cardio warmup.

3. Kettlebell: I am loving kettlebell exercises! Use them for cardio or strength training and work every muscle in the body.

4. Yoga mat: stretching, yoga, ab exercises, a yoga mat can be used for anything and everything.

5. Bosu Ball: instead of standing flat on the ground, stand on a bosu ball when doing shoulder or arm exercises, squats or killer crunches. This will give you an added core bonus.

6. Dumbbells: these are essential for any home gym. I like these specifically because the material will protect the hardwood from getting scratched. Also, be sure to get heavier weights. I usually use 8-15 pounds.

7. TRX resistance band (not pictured): this allows you to do hundreds of exercises using your own bodyweight. You can anchor it to your door at home. I have been loving TRX and bodyweight training lately!