My Favorite QUICK Interval Training Workout
I live in the boondocks and while the winter wonderland makes for beautiful scenery, it’s not so great for running outside. So, the treadmill it is. I know a lot of people think treadmills are boring, and they’re right. But that’s why we have “House of Cards” on Netflix. Claire Underwood is awfully inspiring fitness-wise, if not morality-wise!
Sometimes I hop on the treadmill and run for a few miles, but sometimes I do interval training. I think intervals have become pretty mainstream, but just in case you aren’t familiar with the term, it’s basically an exercise strategy that alternates periods of short, intense anaerobic exercise with less-intense recovery periods. A lot of people love intervals because all that speeding up and slowing down and speeding up again really works your heart, plus the workout revs up your metabolism and doesn’t take long to do.
In fact, if your interval workout lasts longer than 20 minutes you’re probably not doing it right! You should feel like you’re going to die after about 15 minutes.
So here’s my favorite treadmill interval workout. You can modify the speeds to match your fitness level and play around with the timing—for example, you might want to run hard for 30 seconds and recover for 60 seconds.
My Favorite 20-Minute Treadmill Interval Workout
1 minute – start walking at 3.8 mph and 1.5 elevation
1 minute – jog at 5.0 mph
30 seconds – 6.0 mph
30 seconds – 5.0 mph
30 seconds – 7.0 mph
30 seconds – 5.0 mph
30 seconds – 8.0 mph
30 seconds – 5.0 mph
Repeat 4 times (for a total of 5 circuits)
Cool down for a few minutes at 3.5. And that’s it!
Are you a fan of interval training? Do you have a favorite version?
P.S. I just read that Robin Wright, who plays Claire Underwood and is two years older than I am, stays in shape by running, lifting weights, and doing yoga. So there you go!
A Simple Gratitude Ritual
Do you remember the ’90s TV show “Touched by an Angel”? Yesterday I was paging through Ladies’ Home Journal and read this quote from the show’s star, Irish actress Roma Downey:
“When my first foot hits the floor I say ‘thank’ and when my second foot hits I say ‘you.’ Then I say ‘thank you’ all the way to the bathroom. A grateful heart is the key to happiness.”
I love that. Simple, but direct.
I remembered the ritual this morning when I woke up and decided to give it a try. Sit up…left foot into slipper…“Thank”…right foot into slipper…“you”…stand up…start walking…“thank…you…thank…you…thank….you…thank…you.” Arrive in bathroom.
You know, I liked it. Maybe it’s a bit like tuning the radio to a channel playing really good music.
This gratitude ritual might be one I can stick with. I know being grateful is important and I love the idea of making it an official part of my day. But to be honest, adding “keep a gratitude journal” to my already overwhelming to-do list makes me feel, well, not very grateful.
I’ll have to work out some kinks―do you say “thank you” in time with your footsteps even though that makes it feel like a bit of a goose step? Or just kind of let the words flow on their own? Or maybe don’t think about it too much?
Do you have a favorite gratitude ritual? If so, have you noticed any changes in your attitude or your life when you practice it regularly?
Giving Like Mrs. Mac
image from Sycamore Street Press
The year Tim and I turned 40, we traveled to St. Simon’s Island, Georgia, to celebrate with two of my closest friends, who were also turning 40, and their families. It was a wonderful trip and my heart is full of memories of watching our children playing together just like we did at their age.
One thing that has stayed with me most was a simple gesture made by my friend’s mother. Her parents had retired and bought a home on the island but of course there were too many of us to stay with them, so we rented a house on the beach. Shortly after we arrived, Mrs. Mac appeared with beach toys and a Harris Teeter bag filled with snacks for the kids. The kids were delighted and we felt so welcomed.
I’ve thought of Mrs. Mac and her gift often since then. What was it that made that act so special? And how could I become a better giver?
There’s an element of risk-taking when you give. What if the person doesn’t like the casserole you made or even takes offense, thinking that he doesn’t need help? Sometimes when we’re not sure of what to do, we don’t do anything.
I’ve mentioned that a close friend from book club lost her husband a few weeks ago. When the group met last Saturday, I asked Judy if she’d mind sharing what has helped her get through this time.
She mentioned food and a friend who came and put fresh sheets on the beds for guests and the CD the church gave her so she could listen to the service again.
She also said a friend of hers who’s been widowed for quite some time has been sending care packages. The first one held a large stuffed dog and timers for lights so she never has to come home to a dark house. There was a flashlight of some kind, although Judy didn’t seem clear on what that was about. The second package was an afghan with a note saying “washed and ready for snuggling.”
How can we give like Mrs. Mac? Maybe your friends are coming to visit from out of town for a funeral. You might put together a gift bag that includes some art supplies or Legos to keep the young ones busy while parents are visiting or helping to make plans. Maybe some books and kid-friendly snacks.
If a friend is going through a difficult time, maybe you send a gift package with nothing particularly useful (like the ginger soak and some chocolate) to let her know you’re thinking of her. I like to hope that when it comes to giving, it truly is the thought that counts.
Do you have a favorite “Mrs. Mac”-type moment, whether you were on the giving or receiving end?
P.S. We stayed at High Tide Cottage. It was amazing. And Lily discovered she’s actually a mermaid.
P.S. again: If you’re a subscriber, I’m sorry you received notice twice with this post―I’m having technical difficulties!
Doc Brown and Panda Valentine Holders
When I asked the younger kids what they wanted to make for their valentine holders, Lily said a panda, of course. Will thought for a moment then said, “How about a guy’s head with a really big mouth to put stuff in?”
So this is what Will came up with and if I told you he calls him Doc Brown, would you know what I mean?*