Even though I run outside year-round on Vancouver Island, there are some days (like today… and pretty much all of January and February) when it’s too cold and miserable outside to run. Well, it’s not really—but I’m much more likely to actually get my workout in than skip it if I can be comfortable during said workout.
Enter the treadmill (aka dreadmill). Sure, it’s not as fun or challenging as running on a single-track trail over roots and rocks—but the treadmill can be an effective way to get in a great aerobic workout when any outside run just isn’t possible.
To beat treadmill-running boredom and to help increase your aerobic capacity and leg strength, try doing a fartlek run (a run consisting of various inclines and speeds from easy to moderate to hard) for your treadmill workout. If you need something more structured than just running fast and slow and adjusting the incline on the fly for your treadmill run, try this 40-minute fartlek treadmill workout: (more…)
As promised, here’s my current muscle-building workout routine I’ll be doing for the next 8 to 10 weeks! This is a beginner 4-day upper/lower split strength training program focused on building strength and hypertrophy you can do at the gym or at home with some modifications. Each workout contains a combination of push-pull exercises, beginning with major muscle groups and ending with accessory exercises. Because I only have about 40 minutes to workout in the morning, I’ve programmed these workouts as supersets, where you can perform each exercises back-to-back in sets with very little rest time in between. If you have more time or are a true beginner/plan on lifting heavier, I suggest taking longer breaks in between exercises. (more…)
Though a fitness partner can help, this tool works well, too.
Trying to break bad habits and implement new, healthy ones is no simple task. Not only does it take an excruciatingly long time for a new behaviour to become a habit, but it may also feel like a constant uphill battle to get where you want to be.
For example, you may want to lose weight and get fit, but in order to do so, you will need to make a variety of changes — both small and large — to reach your goal. Doing one small thing, such as cutting out pop or skipping dessert twice a week, is definitely a good start; but you know that if you want to achieve the “get fit” part of your goal, you will need to add in more exercise at some point as well. Sometimes when you take a step back and think about all the things you need to do to reach your goal, you feel overwhelmed and hopeless, which can lead to roadblocks and speed bumps along your path to health and wellness.
Luckily, you don’t have to focus on all those goals and tasks at once to stay motivated. Forget “keeping your eyes on the prize” — simply keep your eye on one or two small things each day to stayed focused and motivated. (more…)