New Year, New Rear with Active Vixens

TGIF TGIF TGIF..cue in the saxophone and Katy Perry.

Today is a GREAT day, not only because it’s Friday, but also because I received amazing news last night! Thanks to Meagan, the founder of and mastermind behind Active Vixen, a community created for athletic women to share workouts, stories, and outfits with one another, has chosen to feature me on her blog! I’m deeply honored to be a part of something that, I too, believe in; sweating in our respective communities and reaching greatness.

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Meet Katie! Hobbies: Exercising, cooking/baking, shopping, crosswords, traveling/exploring, blogging

Name: Katie Age: 22 From: Rochester, MI3 Words that Describe You: Passionate, Innovative, Determined We love passion!How do you stay active? Running, teaching and taking group fitness, personal training clients, yoga, CrossFit: anything to support my community! Darn, girl – you do it all!What do you do for you? Eat well, rest, spend time with family and friend who support me, shop, cook and love lifeKatie, we are so impressed.  You do so much for a 22 year old.  Keep up the great work and continue to share you passion with others! – AV

Sharing my passion for fitness and meeting others with like-minded passions is so powerful; reaching out and connecting with individuals who strive for greatness everyday is a blessing to me! Thank you Active Vixen!

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In honor of both the New Year and my amaze news..I’ve got a doozy of a workout for you! It’s a treadmill walking and running workout with steep inclines, surely steep enough to get those rears in gear ;). Thank you Courtney for being an inspiration to this workout!

Time	MPH	Incline
0-5:00	4	1%
5:00-10:00	7	2%
10:00-12:00	4.5	2%
12:00-14:00	4.2	8%
14:00-16:00	4	10%
16:00-18:00	4.2	8%
18:00-20:00	4.5	2%
20:00-22:00	4.2	8%
22:00-24:00	4	10%
24:00-26:00	4.2	8%
26:00-28:00	4.5	2%
28:00-33:00	7-8.0	2%
33:00-40:00	4	1%

As always, both the speed and the inclines are there as a reference; everyone is at a different stage in their fitness levels, it’s YOUR workout, workout for your level!

Have a great weekend!

The Automatic Feel-Better Treadmill Walking Workout

You know those days when you really just don’t want to workout, but you know once you start you’ll feel 10,000 times better?

Yeah, that was my week last week. Not day(s), but an entire week I just didn’t feel like exercising. I wasn’t having an “off” day/week, feeling sick, stressed, or the like; rather just not interested in doing anything extra. My lifestyle and job as a GA are both extremely active, so there’s never a day when I am completely sedentary; exercise for me is always an extra activity I add in when I can.

However, sometimes when I think I’m feeling too tired to exercise but encourage myself to go for at least 10 minutes, gauge how I’m feeling, then decide whether to stop or continue, I always get my second wind and persevere! *A motivational tip for those who struggle with the same issues; tell yourself you’ll do ____ for at least 10 minutes, then decide how you feel.

Note: the “->” indicates an increase in incline every minute. The range of numbers is a suggestion;depending on your fitness level, 15% incline may be tempt you to death-grip the handlebars..a no-no! Holding the handle bars takes the work load off of your lower body and core and all in your arms. Increase the incline until you’re at that breaking point where you want to grasp the handle bars SO BAD but can manage a little bit longer, then work you’re way back down.

The Automatic Feel-Better Treadmill Walking Workout

Minutes	MPH	Incline
0-11:00	3.8-4.0	5->15
11:00-12:00	4	10
12:00-13:00	4	8
13:00-14:00	4	4
14:00-15:00	5	1
15:00-16:00	6	1
16:00-17:00	7	1
17:00-18:00	8	1
18:00-19:00	7	1
19:00-20:00	6	1
20:00-21:00	5	2
21:00-26:00	4	3->7
26:00-34:00	4	8->15
34:00-36:00	4	8
36:00-38:00	5	4
38:00-40:00	6	4