Outdoor Crossfit Style Workout

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Incorporating Low Intensity, Low Impact Cardio Into My Workouts

Incline_Treadmill_WorkoutAbout a year ago I got really into running.  I’m talking REALLY into running.  So much so I was giving myself constant shin splits and eventually caused what I can only describe as recurring deep tissue bruises/sprains in the bottom/arch of my foot.  When this started happening more and more often I knew I had to change-up my cardio…

That’s when I started incorporating lower intensity, low impact cardio into my routine.  I began walking on the treadmill and over time, raising the incline to get my heart rate up while still getting a high calorie burn.

Today for example I walked at a 3.0 and a full incline of 15%.  In 40 minutes I burned a total of 450 calories.  To put it into prospective, that’s about as many calories as I burn running at a casual 6.0 for 40 minutes.  Raising the incline turns that simple stroll on the treadmill into a massive calorie-burning sweatfest! (no lie…I’m dripping in sweat)

What’s also great is during this type of cardio I’m able to keep my heart rate at the high-end of my ideal fat-burning range…134-153.  On occasion will I spike into the low 160s.

“Lower intensity workouts can burn up to 50% calories from fat, while high intensity workouts burn up to 35% calories from fat.”  ~ Todd Townes, Nike SPARQ Training Advisory Board via ShareCare

By using a mixture of high and low intensity cardio workouts you can maximize your time by doing low intensity cardio to burn a higher fat percentage and high intensity cardio to capitalize on burning more overall calories in a shorter period of time.

So next time you go to do your cardio, MIX IT UP!  This will keep your body guessing and prevent plateaus in your progress and if you have joint and shin split issues like me, it will save your legs!  Try doing a lower intensity workout similar to the one I did above and then on another day doing some high intensity HIIT cardio.

Thanks for KeepnUp – J

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Well Hello There! Quick Update On My Journey…

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It’s been so long since I’ve posted that I almost feel like I need to reintroduce myself and what all this is about….

Hello!  My name is Jillian and I am so happy that you’ve found my little corner of the Internet!  If you take a look around you’ll see that I love health/fitness and this is my place to share that with the world.  I am by no means an expert, but my opinions and tips come from my own research into clean eating and physical fitness – so take that as you would like.  These are the tactics that work for me and I enjoy helping others who are on a similar journey.

My fitness journey has taken me on a varied path over the years…

I started working out semi-seriously in 2012 when I ordered a copy of the Insanity at home workout DVD set.  This was a great option for me that I recommend to anyone who isn’t comfortable with going to the gym and is just wanting to get moving again.  I liked it a lot because you could take it at your own pace and it didn’t involve purchasing any additional equipment in order to complete the exercises. Read the rest of this entry

Weekly Meal Plan #6

I’m a little late getting this posted, but here is a look at my latest meal plan.  This week I used recipes from one of my favorite sites, Clean Eating Magazine, to provide some variety in my meals during the day.  {Links to the original recipes are provided.}

Here’s what I have on the menu this week:

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Read the rest of this entry

Weekly Meal Plan #5

With my blogging hiatus it’s definitely been awhile since I’ve shared with you a weekly meal plan.  Quite honestly I’ve been slacking some myself…eating well at home, but making a few too many visits to Chick-fil-A or to my favorite Mexican restaurant…I’m human though it happens.  This week I’m buckling down though and going to eat as close to 100% clean as I can!

Here’s what I have on the menu this week:

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Meal 1:  Cellucor Cinnamon Swirl Protein Shake

–          Either mixed with water or almond milk –or– Mix with 1 cup coffee, ½ cup almond milk, add ice and blend in the blender… it kicks a Starbucks Frappuccino’s butt and you don’t have to feel guilty! Read the rest of this entry

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