In Exercise

Interval Tuesday is Back!

Whether you’re doing intervals on the Nu Step or the track, in the pool or on the elliptical, they provide a time efficient way to get results. If you’re just joining the blog, check out the first introduction to intervals earlier this month and don’t just dive in here in the middle. It’s important you progress from where you are to both get the most benefit and decrease injury risk.

Check out today’s beginning intervals and more experienced/advanced progressions. They aren’t going anywhere…so don’t rush! You can always print out the last four Tuesdays and get the entire line up! Remember this: if last weeks workout was hard to hit, or you missed doing it due to a schedule change…don’t jump in here. Go back a week and do that to catch up.

Beginning Progression this week:

Warm up 10 minutes>>>Yes, You always want to warm up!

1:00 work and :30 seconds recovery x 10

Cool down 5 minutes easy movement

MORE INTERVAL EXPERIENCE Progression:

Warm up 10 minutes>>>Yep! You guessed it: repeat!

1:30 work and 1:30 recovery x 10

Cool down 5 minutes easy movement

Last week I shared that I just didn’t make the vegan cut. Aside from my battle of the brain telling me that intuitively I need animal protein, my training regime for endurance events calls for even a dose of regular red meat to insure I get plenty of iron and optimize that at altitude.
Well, turns out my intuition was right. Blood test results show just under norm levels of iron. I’ve always had low norm levels and altitude training has no doubt been harder than it needed to be given this status. Results came in while I was away so the Blood Builder I ordered was here this morning. One dose down and  hopes that even a week of enhancing iron will make a difference. I’ll keep you posted.
What I hope you take away is the lesson to listen to your gut. Women are used to shutting off that little voice when it’s talking about them. Fixing other people’s problems is so much easier! But in the crush of busy lives we tend to ignore the messages we get about ourselves. The question is how loud does it have to get?
In my case for instance, I probably had an inkling before this. But we let it escalate. If you’ve got sleep patterns, wake cycles, symptoms of fatigue or lethargy that just are not “you,” listen and respond. We’ve all heard stories of a doctor who has assured you nothing was wrong. If you know you’re not “right” keep looking for a better listener. They are out there.
Most of all be that for yourself. Or make a deal to chat regularly with a friend about their health care and yours so you’ve got each other’s backs and can step in and let each other know when you have stinking thinking and you really need to do something.
It may be over small things. You don’t need to tolerate even those. Who needs the little extra stressors when life throws things at you that you need to have all your resources for sometimes?
Listen to your own cues. Chat with someone who will listen too. Get a game plan for action.
~Debra


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