Today I did intervals on the treadmill. I only ran for twenty minutes but what a workout. Last year at this time I was running up to 10 miles at a time and could not lose any weight, in fact I hardly broke a sweat. Intervals are the way to go if you want to burn fat. By the end of the twenty minutes I was literally dripping with sweat. On my last interval I was so exhausted, I wanted to quit so bad and just walk for the last 4 minutes but I kept repeating in my mind tummy....arms.....ass......hips.....thighs....... I kept thinking how badly I wanted those areas to look better than they do and that is all it took to keep me running and finish out the workout. Go Natalie! Here is what I did on the treadmill for anyone who wants to give intervals a try.

speed 4.0 for two minutes (warm up)

speed 5.5 for one minute

speed 5.7 for one minute

speed 5.9 for one minute

speed 6.1 for one minute

speed 6.3 for one minute

first round down!

speed 5.5 for one minute

speed 5.7 for one minute

speed 5.9 for one minute

speed 6.1 for one minute

speed 6.3 for one minute

second round down!

speed 5.7 for one minute

speed 5.9 for one minute

speed 6.1 for one minute

speed 6.3 for one minute

speed 6.5 for one minute

third round down!

speed 5.7 for one minute

speed 6.1 for one minute

speed 6.4 for one minute

DONE!

speed 3.5 for two minute (cool down)

Next time you are pushing yourself and you are tempted to quit just remember TUMMY....ARMS....ASS......HIPS.......THIGHS....

You can do it- I did!

## Wednesday, November 4, 2009

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