Fitness Friday Is Back!

I'm Back!

Recent stats:Weight remains stable at 122lbs and 9.9% body fat! Goal attained and I'm in muscle building mode. When I began this journey to shape up post twins, I started Dec 1st at 149 lbs and 23 % body fat. Feels great to have my body back!

Competition weight should come in about 115lbs so this weight is completely maintainable for the off season. I meet with Miss Fitness 2008 next week for an overall assessment of what we need to work on.

This week has been slow as I recover from my 10 mile run. I managed a 6 miler today as well as a zumba class Tuesday, a back and chest workout wednesday, shoulders and arms on thursday and tomorrow I'll hit the legs. I try and get 45-60 minutes of cardio in each day, rain or shine, inside or outside, to me, no one cardio is better then another, just move it each and every day. Pick something you like and enjoy it!

I truly enjoy running outside, but on the days when I can't, I need to motivate myself on the treadmill. So here is a great workout, adapted to both the runners as well as my walkers out there. Try it this weekend, or twice if you plan on indulging in a Thanksgiving day treat!

WARM UP 5 MINUTES:

Minutes	Walk mph/incline	Run mph/incline
5:00-9:00	4 / 5	5.5 / 3
9:00-11:00	4 / 7	5.5 / 4
11:00-16:00	3.5 / 10	5 / 6
16:00-21:00	3.5 / 8	6 / 3
21:00-22:00	4.0 / 4	5.5 / 2
22:00-23:00	4.5-4.8 / 4	7 / 2
23:00-24:00	4.0 / 4	5.5 / 2
24:00-25:00	4.5-4.8 / 4	7 / 2
25:00-26:00	4.0 / 4	5.5 / 2
26:00-27:00	4.5-4.8 / 4	7 / 2
27:00-29:00	3.5 / 10	5 / 8
29:00-31:00	3.6 / 8	5.2 / 6
31:00-33:00	3.7 / 6	5.4 / 4
33:00-35:00	3.8 / 4	5.6 / 2
35:00-38:00	4.5 / 2	6.5 / 2
38:00-40:00	4.0 / 2	5.5 / 2
40:00-45:00	3.5-3 / 1	4.5-3.5 / 1