Treadmill Interval Workout #1

Ever since I started taking cardio classes through the local community education program, I have become a big believer in interval training! Besides being way less boring than running on the treadmill at a steady pace for 30 minutes, intervals allow you to burn more calories during and after your workout. Plus, I always feel like I got such a better work out.


Here is an interval workout that I did last week:

1. 3 minutes fast walk (warm-up)
2. 2 minutes base pace
3. 2 minutes moderate pace
4. 1 minute base pace
5. 1 minute tempo pace
6. 1 minute base pace
7. 30 seconds sprint
8. Repeat steps #2-7 twice
9. 3 minutes base pace
10. 2 minutes walk (cool-down)

• Base pace: the speed at which you would go if you were to go out and walk or run 3-5 miles (I go 5.5 mph)

• Moderate pace: slightly faster than base pace. Challenging, but sustainable for a short time. (I go 6.5 mph)
• Tempo pace: slightly faster than moderate pace. Difficult to have a conversation (I go 7.0 mph)
• Sprint: as fast as you can go (I go 8.0 mph)
  

Pictionary Meets Charades

A few weeks ago, a friend from work had some people over for some food, drinks, and games. Someone brought this, which I had never played before.
It is a new version of the old favorite, but with no drawing! You use pre-made cards with symbols on them to act out a given song, movie, or TV show. It was so fun, that the very next day I bought one for me, and one for my mom for Christmas. And, it's only 5 or 10 bucks. It's a great game for a group. I can't wait to play it again!

Pipe-Cleaner Snowflakes

I was looking for a fun way to decorate my Secret Santa's desk at work. I found this cute craft idea from Martha Stewart's website:
And here's my version:


You need a ruler, needle nose pliers, pipe cleaners, scissors and ribbon (optional)


How to do it:

1. Cut three 6 inch pieces of pipe cleaner, six 2.5 inch pieces, six 2 inch pieces, and six 1.5 inch pieces.

2. Twist the 6 inch pieces together at their midpoints to make a six-pointed star. Tighten the twist by clamping down with the pliers.

3. Center a 2.5 inch piece at the midpoint of one of the points and twist, using pliers again to tighten. Repeat on remaining 5 points.

4. About 1/2 inch toward the tip from the arm attached in previous step, center the 2 inch piece. Twist and tighten as in step #3. Repeat for remaining 5 points.

5. About 1/2 inch toward the tip from the arm attached in step #4, center a 1.5 inch piece. Twist and tighten and repeat with remaining 5 points.

6. If desired, glue a loop of ribbon to back of snowflake.

Shooter Alternative

As frequent guests of Applebees, Kyle and I have tried their dessert shooters on occasion. For $2, you get a little taste of Chocolate Mousse, Strawberry Cheesecake, or Hot Fudge Sundae. I figured that since it is a small portion, it couldn't be that bad for you, right? Wrong! These tiny treats contain between 340 and 450 calories and 18 to30 grams of fat! So I have created my own shooter alternative. It contains around 100 calories and no fat. I just use sugar-free instant chocolate pudding and top it with some fat free cool whip and a few sprinkles. It definitely satisfies that after dinner craving for something sweet.

Christmas Tree Makeover

Kyle and I needed a Christmas tree for this year to hold us over until we buy one on clearance after Christmas for next year when we hopefully own a house. So my mom gave us this one that she had sitting in her basement.

While I like the way the base was painted, I wanted it to make more of a statement (since it's all of 18 inches tall). So I dug through the paint I already had and picked up a few items from Hobby Lobby and had an all new tree in no time!


Even when we have a real tree next year, I might have to keep the little guy around for an end table!