Healthy Holiday Travel Treadmill Shredder



The Holidays are upon us and for many that means travel. Don’t let your workouts fall by the wayside! This is the treadmill program I did while in New Orleans this past weekend :) BONUS! Healthy recovery shake below. I do my workout track by track on the Ipod, instead of having to time things.

Treadmill Shredder

Warm up at 0 incline, 3.0 speed  for 3-5 minutes

Track one: 5.0 speed light jog at 0 incline

Track two: 20 deep squats off the rails (feet wide, belt between). Speed 3.5, incline 15. Every chorus, 20 deep squats, verses are climbs.

Track three: easy run at incline 3.0, speed 5.3

Track four: super slow speed, 0.8 walking lunges at 6.5 incline

Track five: quick run, 2.0 incline, 6.0 speed

Track six: recover and 3.0 pace for 2 minutes. Light jog, 0 incline, 3.8 speed for remaining track

Track seven: 20 deep squats off rails. Side shuffles at 1.5 speed, 0 incline. Repeat squats every chorus and alternate shuffles during verses.

Track eight: hill run/climb. Set incline at 15, speed at 3.5 during chorus. Verses, incline down to 7.5, speed to 5.0

Track nine: incline between 5-10, speed alternates between jog (5.0) and sprints (7.0-8.0) between chorus and verses.

Track ten: 15 incline, 3.0 speed, slow climb entire song.

Cool down with flat walk and make sure to stretch!

Post workout Recovery Smoothie

In blender:

4 oz water

4-6 oz skim milk

1 whole banana

1/2 tablespoon natural peanut butter

1 scoop whey (I use BSN Syntha 6 chocolate peanut butter)

1 tablespoon unsweetened cocoa

ice to taste

Blend well and drink within 30 minutes of your workout :)

Book REVIEW: Think and Grow Thin by Charles D’Angelo

Hey Fit Livers!!!! Still makes me laugh….

OK, so this is my first book review on this blog and I’m pretty pumped. Of course I get pumped about my first cup of coffee every morning too :) If you could only see the scores of books I keep and I hate throwing any away! I have a huge book shelf full of workout books and another packed with diet and cookbooks (one should not be confused with the other). So I figured I’d share the wealth, beginning with THIS hot title.

Think and Grow Thin 

by Charles D’Angelo

Think and Grow Thin is “The revolutionary diet and weight-loss system that will change your life in 88 days!” Which is 2 days shorter than other programs promise! LOL Ok, let’s get serious…

Charles D’Angelo is also known as “The weight loss coach” and you’ve probably heard about him and this new concept book. The “new concept” here is that he tells it like it is and reminds all of us that in order to reach our goals, we must first change our mindset. This really isn’t a new concept. I mean, the Bible tells us in Romans 12:2 about “renewing our minds”. So, why is the health and fitness industry all over this book? Well, it is a breath of fresh air for this particular industry. Charles stresses the importance of a healthy mind frame in order to promote overall good health. There are no gimmicks and NO quick fixes. THAT, is refreshing.

So, does it work?

The book itself is an easy read and I didn’t get bored at all (HUGE PLUS!). Charles tells his own story of battling obesity and coming out a winner with compassion and understanding for those who are where he once was. Also, even though this book contains his story, it’s not all about him. That is a key component. He spaces his journey out through each chapter so that the reader feels as though they are learning right along side him as opposed to being spoken down to. The pace is great and the information throughout the book is nicely placed and explained.

I have yet to meet a workout I don’t like (although I have had some I liked and came to hate…) and the workouts contained in this book are no different. There cardio and strength training elements, both of which we can all benefit from. There are plenty of modifications and if I had complaint about the exercise part it’s this: TOO MUCH TREADMILL! Ok, I got that off my chest. You know I don’t do big gyms and if the price of a treadmill will keep somebody from getting fit, then I believe in ditching the treadmill.

Due to the fact that when a book like this comes out and PROMISES results in a short time frame, then you’d better believe the diet that comes with it is restrictive.This one follows that course. The diet itself is not bad (I hate using that word with food) as it does offer the nutrients you need. My biggest issue is that it does not help with the human tendencies of avoiding the issues we have with food. Like many of my clients have found: you don’t develop an eating disorder by having a healthy respect for food. Keep in mind that I am a nutritionist that deals with patients that have real food issues (although, I hate to break this to you, but if you struggle with weight, you have food issues…). Restricting the diet to eating ONLY what’s on the list can eventually exacerbate these issues. My recommendation? Use the diet as a guideline, get to know your portions, and if you do have a real issue, find a qualified professional to help.

So, overall I really do recommend this book ESPECIALLY if you just can’t seem to get out of your own way when it comes to reaching your weight loss goals. Charles is engaging and the approach is really down to earth. So, what are you waiting for? Head on over to Amazon and pick it up! Oh, and while your there, I have a couple of books that will make a HUGE difference in that food issue ;)

Keep living fit!