Take It Inside: 3 (Not So Boring) Treadmill Workouts
It’s that time of year when everyone make New Year Resolutions, Think Healthier, Get Physical and Take Their Fitness Regimens to the next level. The treadmill or should I say dreadmill? can be a real drag, but I find that using a plan to guide my workout keeps me on track, interested, and motivated, so the time flies by. Here are three (not so boring) treadmill workouts to get you going. So Here’s To A Happy New Year & A Happy New You!
1. Walk-Jog-Sprint
This is one of my go-to workouts when I’m dreading my time on the treadmill. It keeps me guessing for a solid 45 minutes, so it’s over before I know it! And I feel like I’ve really worked hard when I’m done. I’m almost always a sweaty mess at the end!
Walk at 4.0 at 7.5 incline for 4 minutes
Jog at 6.5 at 1.0 incline for 5 minutes
Repeat walk and jog twice
Jog at 6.5 at 2.0 incline for 3 minutes
Run at 7.0 at 1.0 incline for 3 minutes
Sprint at 8.0 at 1.0 incline for 1 minute
Jog at 6.0 at 1.0 incline for 1 minute
Sprint at 8.0 at 1.0 incline for 1 minute
Run at 7.0 at 1.0 incline for 1 minute
Jog at 6.5 at 1.0 incline for 3 minutes
Cool down (walk) for 5 minutes
Total time: 45 minutes
2. Roll Play
Changing my speed every two minutes keeps my interest and motivation high while running on the treadmill. I covered a little over 5.5 miles in 60 minutes during this workout. There’s a walking interval from minutes 30 to 35, so this workout can easily be shortened to 35 minutes if needed.
Keep on reading for two more treadmill workouts.
Incline: 1.0
Minutes 0 to 5: 4.2 mph
5 to 7: 6.3 mph
7 to 9: 6.5 mph
9 to 11: 6.7 mph
11 to 13: 6.5 mph
13 to 15: 6.3 mph
15 to 20: 4.5 mph
20 to 22: 6.4 mph
22 to 24: 6.6 mph
24 to 26: 6.8 mph
26 to 28: 6.6 mph
28 to 30: 6.4 mph
30 to 35: 4.4 mph
35 to 37: 6.5 mph
37 to 39: 6.7 mph
39 to 41: 6.9 mph
41 to 43: 6.7 mph
43 to 45: 6.5 mph
45 to 50: 4.2 mph
50 to 51: 7.0 mph
51 to 52: 6.9 mph
52 to 53: 6.8 mph
53 to 54: 6.7 mph
54 to 55: 6.6 mph
55 to 60: 4.2 mph
Total time: 60 minutes
3. Three-Mile Challenge
When I’m short on time, I like to challenge myself to run three miles as fast as I can. I love a challenge, so trying to beat my previous mile gets me excited about my workout. If you’re not into running, a three-mile power-walking challenge also will work!
Warm up for 10 minutes (walk or slow jog)
Run one mile
Recovery: two-minute walk
Run second mile. Try to improve your time from the first mile.
Recovery: two-minute walk
Run third mile. Try to improve your time from the previous two miles.
5 minute cool down (walk or slow jog)
Take Care of Yourself
by Joyce Meyer – posted January 07, 2013
Country singer Wynonna Judd knows what can happen when you don’t think about yourself. At seventeen, she had accepted Christ, but the whirlwind years of fame and fortune had created a deep sense of insecurity for her. She felt like she had to take care of everyone. She worked through two pregnancies so she could ensure that the thirty families of her crew would continue to have an income; she ate when she felt empty inside, and she spent enormous amounts of money on her family and friends.
The need to please everyone eventually caught up with her, and in 2004, Wynonna found herself overweight, out of money, guilt-stricken, and close to losing her 525-acre farm. She had to surrender to God and start taking care of herself again. She’s now twenty pounds lighter, she’s cut back her excessive spending, and she’s learned to say no.
Women in particular want to please people, especially their family, but they need to be very aggressive in standing against getting out of balance in this area.
Lord, it’s confusing to know when I need to pull back and restore my own self. Help me to serve and give while keeping it all in balance. Amen.
From the book The Confident Woman Devotional: 365 Daily Devotions by Joyce Meyer. Copyright © 2011 by Joyce Meyer. Published by FaithWords. All rights reserved.
Our Daily Bread – Fully Equipped
Read: 2 Timothy 3:14-17
Karl Elsener, a Swiss designer of surgical equipment in the 19th century, worked for years on perfecting a military knife. Today his Swiss Army Knife is associated with excellence in blades and a variety of utilities. One model includes knife blades, a saw, scissors, a magnifying glass, a can opener, a screwdriver, a ruler, a toothpick, a writing pen, and more—all in one knife! If you are out camping in the wild, this one item can certainly make you feel equipped for survival.
We need something to equip us to survive spiritually in this sinful world. God has given us His Word, a kind of spiritual knife for the soul. Paul writes: “All Scripture is given by inspiration of God, and is profitable for doctrine, for reproof, for correction, for instruction in righteousness, that the man of God may be complete, thoroughly equipped for every good work” (2 Tim. 3:16-17).
The word translated equipped means to “furnish or fit completely.” How does the Bible equip us for life’s journey? It provides spiritual truth in doctrine; reproof in showing our imperfections; correction by revealing our sinful failures; and instruction in living a righteous life. There’s not a more valuable tool than God’s Word to make us fully equipped for spiritual survival and personal growth.
inspired Word. You’ve given us the tools we
need to live for You. Help us to take time to read
it and to follow what You tell us. Amen.
Your Absolute Best
Today’s Scripture
And on going into the house, they saw the Child with Mary His mother, and they fell down and worshiped Him. Then opening their treasure bags, they presented to Him gifts–gold and frankincense and myrrh. ~ Matthew 2:11 AMP.
Today’s Word:
Can you imagine what it must have been like for the Wise Men when they saw Jesus? He was just a child in a stable surrounded by animals, but these Wise Men recognized that He was the King of Kings and the Lord of Lords; the Savior of the world. Immediately, they fell on their faces to worship Him, but notice what they did next—they presented Him gifts as part of their worship. And they didn’t just give any old thing they had; they gave Him their absolute best—costly gold, frankincense and myrrh.
When we give Jesus our absolute best—our time, talent and resources, it is truly an act of worship. We are saying with our actions, “God, You mean more to me than anything. Because You are so awesome, I want to give You everything that I am.” It pleases Him when we come to Him with this attitude. When we draw near to Him with an open and humble heart, He draws near to us. Remember to always give Him your best and watch Him open doors of blessing in every area of your life!
Prayer for Today:
Father, I come humbly to You today giving You all that I am. I honor You as King of Kings and Lord of Lords. I bless You because You are worthy of my absolute best in Jesus’ name. Amen.
Copyright © 2013 Joel Osteen Ministries
DIY Monday: Homemade Cough Syrup
Cold & Flu season is epic this year. It seems as if everyone I know, including myself have been battling with some sort of illness this season. Which brings me to this post “Homemade Cough Syrup”. Now back in the day good ole’ grandma would serve us up a concoction that consist of some type of whiskey. Yeah I said it whiskey. Believe you me it put us right on to sleep. And for a few hours I might add. LOL. Anywho, this recipe is just as great, All-Naturale, 3 ingredients & alcohol-free. So make up a batch today. You’ll thank me later!
Here’s What You Need:
1½ cups organic raw honey
½ cup organic extra virgin olive oil
1-5 organic lemons, juiced (the more the better)
Instructions:
Add honey, olive oil and lemon juice to a small pot. Stir to combine ingredients.
Heat over medium heat just until steaming, continue stirring.
Remove from heat and let cool.
Place into a mason jar with a lid.
Store in the refrigerator.
Take 1-2 tablespoons as needed or simply add some to a cup of hot tea.
Our Daily Bread ~ Help Yourself
Read: Psalm 146
Recently, I saw a television ad for a restaurant chain that made a dramatic claim. At those restaurants, the ad said you could “Help Yourself to Happiness.” Wouldn’t it be nice if a helping of potatoes or meat or pasta or dessert would be all that was needed to provide happiness? Unfortunately, no restaurant can fulfill that promise.
Happiness is an elusive thing—as we can see in almost every area of life. Our pursuit of happiness may involve food or a host of other things, but, in the end, happiness continues to escape our grasp.
Why? In large measure it’s because the things we tend to pursue do not touch the deepest needs of our hearts. Our pursuits may provide moments of enjoyment, distraction, or pleasure, but the cry of our hearts goes unheard—the cry for help and hope. That is why the psalmist points us to a better way when he says, “Happy is he who has the God of Jacob for his help, whose hope is in the Lord his God” (Ps. 146:5).
Help yourself? Yes—if we are seeking the happiness found in the Lord. It is only when we entrust ourselves to God and His care that we can find the happiness we seek. Our hope and help are found only in trusting Him.
in You will I know the real joy and satisfaction that
my heart longs for. Help me to look beyond the
surface things of life to what really matters.
Make Room For Abundance!
Posted by Joel Osteen on 1/4/2013
In Second Kings, there is the story about a widow who doesn’t have money to pay her bills. In those days, if you couldn’t pay your bills, your family was taken and sold as slaves, and that’s exactly what was about to happen. The creditors were coming to take her sons as payment. The only thing she had of any value was a small pot of oil to cook with. The prophet Elisha showed up at her house and told her to do something that seemed strange. He said, “Go out to the neighbors and borrow as many big, empty pots to hold oil as you can possibly find.” He said specifically, “Borrow not a few. Get as many as you can.” He was saying in effect, “Don’t shortchange yourself; make room for abundance.”
The widow went out and borrowed some pots. I can imagine she found five or six of these big, empty pots. When she came home, Elisha told her to pour her oil into one of the empty containers. It appeared as though she would just transfer it from one container to the other, but the scripture says, “Her oil never ran out.” She kept pouring and pouring. God supernaturally multiplied it until all of those containers were completely filled. Here’s my point: She was the one who determined how much oil she would have. If she would have borrowed one container, she would have one full. If she would have borrowed ten, she would’ve had ten full. If she would have borrowed 50, she would’ve had 50 full. It wasn’t up to God how much she increased, it was up to her. God has unlimited supplies. That’s why the prophet said, “Borrow not a few.”
My question today is, “How many containers are you borrowing?” What kind of vision do you have for this new year? Some people have a barely-get-by container. They think, “Oh, man, business is so slow. I’m hoping to just make it through this year.” They’ve got a tiny little container. God says, “Alright, I’ll fill your ‘barely-get-by’ container.” Some of you, like this lady, have five or six containers. You’re
believing to pay your bills, feed your family, and have a little bit left over. That’s good. God will fill those containers. No matter what you’ve been expecting, believe that this year is the year for increase! Know that God can do exceedingly, abundantly above and beyond. He is El Shaddai—the God of more than enough. Make room for His far-and-beyond favor because God is saying, “You need to get ready. I’m going to fill your containers!”
It may not have happened in the past, but God has favor in your future. He has new opportunities, good breaks, blessings that will chase you down. You may not see how this could happen, but God has a thousand ways to increase you that you’ve never thought of. God has explosive blessings, blessings that can thrust you years ahead.
Like this woman, God wants to bless you beyond your normal income, beyond your salary, beyond your retirement. God can give you one good break, one promotion, one idea or one inheritance, and all those containers are filled to overflowing. Now make sure you don’t shortchange yourself. God is saying, “Borrow not a few.” Get ready, get your hopes up, get your faith up, and make room for abundance because that’s what God has waiting for you!
Copyright © 2013 Joel Osteen Ministries
Cabbage Soup
Ingredients
- ½ head of cabbage, chopped
- 1 cup celery, diced
- 1 cup white or yellow onion, diced
- 1 cup carrots, diced
- 1 green bell pepper, diced
- 2-3 cloves garlic, minced
- 4 cups chicken broth
- 14 oz can basil, oregano, garlic diced tomatoes
- 1 teaspoon oregano
- 1 teaspoon basil
- ½ teaspoon red pepper flakes
- few shakes of black pepper
- ½ teaspoon salt (optional)
Instructions
- Heat 2 tablespoons of olive oil in a large pot over medium heat.
- Add celery, onions, bell peppers, and carrots.
- Saute until slightly tender.
- Stir in garlic.
- Pour in chicken broth.
- Stir in tomatoes and cabbage.
- Bring to a boil and then reduce heat.
- Cook until cabbage is tender.
- Stir in oregano, basil, red pepper flakes, black pepper and salt (if using)
- Taste broth and adjust seasoning if needed.
- Serve and enjoy!
Porter House Russian Tea
I love myself some tea. Tea in the morning. Tea in the noontime. Tea at night. So today my friends I thought that I would share a recipe with you that takes me back to my childhood. As I type I can vividly see momma in the kitchen whipping up a pot of this tea on a cold winter’s morning. Little did I know back then it was so easy to make. But that didn’t matter to me. All I knew was Meca like and that it was my absolute FAVORITE. So get that kettle a brewing; It’s time for high-tea.
Ingredients
- 1 cup Tang or powdered orange-flavored drink mix
- 1/2 cup powdered lemonade (such as Country Time)
- 1/4 cup unsweetened instant tea
- 1/4 cup sugar
- 1/4 heaping teaspoon ground cloves
- 1/2 heaping teaspoon ground cinnamon
Instructions
- Mix ingredients together and keep in tightly covered jar. Use approximately two heaping teaspoons for one 10 oz. cup of tea.
*CHEF’S NOTE – If the final product doesn’t taste sweet enough for you, simply add up to another 1/4 cup of sugar to the mix.
Frozen Nutella Hot Chocolate
Who loves a big cup of cocoa on a cold winter’s day? I sure do. But then there are those times when only a frothy, cold, chocolaty beverage will do. And that is exactly what this recipe is; Pure Nuetella Bliss and the best part of all it is SUPER easy to make & very affordable too. So say buh-bye to those overpriced ones at the coffee house and become your very own barista today!
Ingredients
- 4 oz milk chocolate chips
- ½ cup Nutella spread
- 1 (1.25 oz) packet hot chocolate mix
- 1½ cup coconut milk, divided (can use other kinds of milk)
- 3-4 cups ice (may need more or less)
- whip cream (garnish)
- sugar (optional)
Instructions
- In a double boiler add milk chocolate chips and stir occasionally until melted.
- Stir in Nutella until combined.
- Stir in hot chocolate mix
- Stir in ½ cup coconut milk until incorporated.
- Remove from heat and let chocolate cool to room temperature.
- In a blender, add the remaining 1 cup coconut milk, chocolate mixture, and ice.
- Blend until ice is completely crushed.
- Pour into glasses.
- Garnish with whip cream and mini chocolate chips.
- Add a straw, serve & enjoy!
I Am Lady Fab 