Monday, October 24, 2011

5-4-3-2-1 Treadmill Workout

Reason #1 Scout is like a dog - he chases his tail!

Today did not feel like a Monday! (No complaints here...) I woke up early to get in to work by 7 am, which gave me an hour to grade and prep my lessons. As a teacher, I could probably spend 10 hours a day in my classroom and still never feel bored or run out of things to do. But today I had to race home after school because Obamageddon came to West LA today. So I opted for a new workout!

  • 25 crunches with legs extended out in front of you
  • 25 crunches with your knees bent at a 90-degree angle
  • 50 bicycle crunches
  • 25 crunches with legs straight at a 45-degree angle
Push ups
  • 10 wide push ups (get your arms as far apart as possible)
  • 10 extra-narrow push ups (make sure your elbows "hug" your ribs)
  • Repeat three times
  • 15 minutes: Start at level 5 for two minutes, then increase by 2 levels every 2 minutes through level 11; then switch to pedaling backwards and repeat the intervals backwards (level 11 for 2 minutes, then level 9 for 2 minutes, etc.)
5-4-3-2-1 Treadmill
  • 5 minutes: 6.7 mph, 0 incline
  • 5 minutes: 4.3 mph, 5 incline
  • 4 minutes: 6.9 mph, 0 incline
  • 4 minutes: 4.4 mph, 6 incline
  • 3 minutes: 7.1 mph, 0 incline
  • 3 minutes: 4.5 mph, 7 incline
  • 2 minutes: 7.3 mph, 0 incline
  • 2 minutes: 4.4 mph, 6 incline
  • 1 minute: 7.5 mph, 0 incline
  • 1 minute: 4.0 mph, 0 incline
As you can tell, this workout is a great way to get your heart rate up! Even just the treadmill part of the workout would be sufficient cardio. You can also adjust my numbers to match your level of fitness.

5-4-3-2-1 Treadmill - Custom
To start, choose your starting run speed. It should be challenging, maybe even difficult, but not crazy. Remember, you're only going up! I started at my usual mile pace for when I run long distances.

Next, choose your starting walk speed. The walk intervals aren't rests - they should still be challenging. You're just using different muscles and lowering your heart rate a bit.
  • 5 minutes: Starting run speed (SS), 0 incline
  • 5 minutes: Starting walk speed (WS) mph, 5 incline
  • 4 minutes: SS + 0.2 mph, 0 incline
  • 4 minutes: WS + 0.1 mph, 6 incline
  • 3 minutes: SS + 0.4 mph, 0 incline
  • 3 minutes: WS + 0.2 mph, 7 incline
  • 2 minutes: SS + 0.6 mph, 0 incline
  • 2 minutes: WS + 0.2 mph, 6 incline
  • 1 minute: SS + 0.8 mph, 0 incline
  • 1 minute: WS - 0.3 mph, 0 incline
WHEW! I left the gym just dripping in sweat. I know, you're bummed you weren't here to witness such a sexy moment, but I took a picture!
Terry came home shortly after, and I'm still not sure how he resisted that hot mess. I'm sure he was just distracted by our yummy dinner on the stove!

Chicken Noodle Soup
Serves 4, with potential for leftovers

Pre-broth veggie & chicken mixture.

Comfort food for the win!
  • 1 tbsp extra virgin olive oil
  • 1 large or 2 small yellow onions, diced
  • 2 large carrots, chopped
  • 3 celery stalks, chopped
  • ~7 cups of chicken broth
  • 3 cups water
  • 3/4 cup milk --> key ingredient!
  • 1 pound of chicken, diced
  • 1/2 pound of whole-wheat pasta, such as rotini (optional)
  • Salt and pepper to taste
In a Dutch oven or other large pot, heat the olive oil. Add the onion(s) and cook until translucent. Season the chicken with salt and pepper, then add to the pot. Cook about 5 minutes, stirring occasionally, then add the carrots and celery. Cook about 5 more minutes, then add the broth and water. Bring the soup up to a boil. At this point, you can allow to simmer for 30 minutes or more, or you can continue right away. The benefit to waiting is that you allow the flavors the really come together.

Whenever you are ready, bring the soup up to a boil again and add your noodles, if desired. Allow to cook for about 8 minutes, adding the milk at the very end. Serve, and enjoy!

Yum, yum, yum! I'm not a soup person, but I think that's because I always had the canned stuff. Homemade is SOOOOO much better! Far less salty and far more delicious! The noodles cooked to al dente perfectly, and the chicken stayed moist in the broth. We enjoyed our soup with some croutons, like my mom used to. I remember cold, rainy days watching romantic comedies with my mom while she ate soup and croutons out of a coffee mug. Isn't it weird, the stuff you remember?

Homemade Sourdough Croutons

  • A hunk of sourdough bread, cubed
  • 1-2 tbsp extra virgin olive oil
  • Salt and pepper
Heat the oven to 350 degrees. Toss the bread, olive oil, salt, and pepper on a cookie sheet, then spread in an even layer. Bake for about 20 minutes, turning once. The croutons should be golden brown when done.

I would gladly eat these croutons as a meal if it was socially acceptable. Croutons and wine - what more do we need? ...Oh, yes, dessert! We always need dessert. Tonight's dessert was some peanut butter cookies. WAY too sweet! I tried a new recipe from, but I am looking forward to trying the recipe again to tone down the sugar!

Scout's tired. We're going to bed.


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