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Some Favorite Fitness Tips

by Courtney on March 1, 2011

Today is going to be a long day!

Here’s a little overview of what today’s schedule looks like:

6:30 – 8:00 Get ready for work/breakfast
8:00 – 4:00 Work Day
4:00 – 4:30 Drive to/get ready for gym
4:45 – 5:45 BodyAttack class
5:45 – 6:30 Come home/shower/eat dinner
6:30 – 7:15 Attend a wake
7:15 – 8:00 Drive 45 mins away to get our taxes done
8:00 – ?? Finally get those taxes taken care of!
??? Get home, go to BED!

Even though it’s going to be a long one, I’m just hoping that all goes as planned without any snafu’s. Fingers crossed!

So since I’m not really sure if and when else I’ll get a chance to post today, I thought it would be a good time to talk fitness!

Between the internet, blogs, and various magazine subscriptions, I come across a plethora of information when it comes to health and fitness. When I see tips that I like, I will often keep them saved, bookmarked, or just written down in a notebook.

So today, I’d like to share with you all some of my…

Favorite Fitness Tips

Lay It All Out There


  • And by “it,” I mean your gym gear! Truth be told, I’m not a very good morning person, and sometimes it amazes me that I’m actually able to get myself up and out of bed in the morning. But the only way this happens is if I lay all my gear out the night before: clothes, socks, sneakers, water bottle, iPod, and anything else I may need. Knowing it’s waiting for me is a great motivator to get me up and moving.

High Intensity Interval Training (HIIT) ROCKS!

  • Not only do my HIIT workouts keep me moving, but they’re also great at helping to beat treadmill boredom. The constant changing of speeds always keeps me thinking about what’s coming up next, and before I know it, I’m done!
  • HIIT workouts are also great for when you’re crunched for time. Most HIIT workouts can give you a fast, efficient workout in only 20-30 minutes…but you’ll be feelin’ the burn!
  • Here’s a sample of one of my typical HIIT workouts:
0-5 mins 4.0mph         Warm Up
5:00-5:20 9.0-9.5mph   Sprint 20 seconds
5:20-6:00 4.5mph         Recover 40 seconds
6:00-25:00 Repeat sprint/recover intervals
25:00-30:00 4.0mph         Cool Down

Give Yourself An Easy Workout Day

  • Some days, I know I want to do some cardio, but I really don’t want to push it to the max. It’s ok to not have every single workout leave you as a hot, sweaty mess! One of my favorite “easy workouts” is the 45 minute treadmill walk. It keeps me moving, gets my heart pumping, and gives my muscles a little break.

Set Mini-Goals

  • I like to do this in all facets of my workouts. Again, it helps beat boredom, and keeps me thinking about what’s to come.
  • For example, I can never run at one speed on a treadmill. That just sounds awful to me! However, by changing my pace or incline every few minutes, even if it’s just a small amount, still gives me something to work towards. A favorite of mine is this 30 Minute Calorie Blast:

Pump Some Iron!


  • It’s no secret that I love my BodyPump classes. I love the total body strength training it offers, not to mention the fun music tracks. Plus, being in the middle of a class definitely keeps me from “phoning it in” (Jillian Michael’s talk for ya!) and pushes me to my limits.
  • Even if you don’t have group classes such as BodyPump available to you, there’s still plenty of options! Exercise TV, magazine clippings, and some of my favorite blogs have often given me great ideas for lifting the weights! But even if you don’t own a set of dumbbells, there’s plenty of exercise options that utilize just your body weight. Here’s an example of some good, no-weight exercises to try at home.


If I had more time, I’d add more, as these are only a few of my favorites. BUT that doesn’t mean we can’t keep the list going!…

What are some of YOUR favorite fitness tips??

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{ 21 comments… read them below or add one }

1 Stacie March 1, 2011 at 8:06 am

Those are all great tips! I would add to try to make your workouts fun on your ‘easier’ days. Try a new class, go outside, grab a buddy – anything to make it feel as though you aren’t torturing yourself in a gym 7 days a week.
Stacie recently posted..Italian sushi


2 Lisa @ I'm an Okie March 1, 2011 at 8:16 am

GREAT GREAT tips! I think my best fitness tip lately is do exercise you LIKE doing. If you HATE HIIT training and it’s not your cup of tea and you DREAD doing it…then don’t! Just move, be active, and lift some weights!


3 fsugirl! March 1, 2011 at 9:33 pm



4 Blog is the New Black March 1, 2011 at 8:24 am

Great tips, Court! I think my best tip is… just do SOMETHING. 15 minutes is better than nothing.
Blog is the New Black recently posted..Rosemary Garlic Bread


5 J3nn (Jenn's Menu and Lifestyle Blog) March 1, 2011 at 5:20 pm

I agree with this! Something, no matter how little is definitely better than nothing at all. Even a short walk helps; it all adds up. :)
J3nn (Jenn’s Menu and Lifestyle Blog) recently posted..My Mom’s 25th Birthday


6 Victoria (District Chocoholic) March 1, 2011 at 8:39 am

Tip: If at all possible, work out before work. Then it’s done and nothing can get in the way of completing it.


7 Colleen @ The Lunchbox Diaries March 1, 2011 at 8:49 am

These are great tips! I have to agree with Lisa – you’ve got to do what you LIKE or chances are you’ll be more likely to give up. I try to plan my morning workout the night before, but I make sure to listen to my body and go with my gut. If I know I won’t last 10 minuets on the treadmill, but I know I could knock out some killer strength training reps – you bet’cha I’m going for the dumbbells :)


8 Melissa March 1, 2011 at 9:04 am

I love these! I am a big fan of interval training, too. My tip is to just do it. Sometimes I am kicking and screaming while I’m getting ready for a workout, but I always feel good once I get it done. The other thing I do is schedule workouts into my day (like you did today!). If I’m going to get it done, I need to make it a priority. And if it’s on my schedule, I’ll do it!


9 Parita @ myinnershakti March 1, 2011 at 10:27 am

I really think your first tip is the most important…laying it all out there. Nine time out of ten if I have everything ready to go, I will get my butt to the gym or outside for a run…never fails! Great post!


10 Khushboo March 1, 2011 at 10:56 am

My favourite is laying out everything the night before. Other than that:
-regularly updating my iPod
-deciding my workout beforehand
-on days I really can’t be bothered, I tell myself I only need to do 15 mins. Once I’m there, it always turns out to last longer.
-mix it up. I love to run but limit myself to 3 runs a week. On the other days, I swim or cross train. It makes my runs that much more enjoyable (and my legs less sore)

Good luck with your day. I always feel smug when my day works out as planned :)
Khushboo recently posted..Sneaky Sneakerson


11 Lindsey @ Cardio Pizza March 1, 2011 at 2:11 pm

I also lay my workout gear out the night before….great time saver!! I’m the same way on the treadmill, I’m constantly changing my speed! It’s fun!


12 Alyssa Kuminski March 1, 2011 at 3:15 pm

I think my favorite fitness tip is to just get to the gym…if you dont feel like working out when you get there then don’t. but 95% of the time you will! it’s just getting there thats the hard part!
Alyssa Kuminski recently posted..Girl Scout Lovin’


13 Stefanie @TheNewHealthy March 1, 2011 at 4:40 pm

HIIT work outs are my favorite!!


14 Alexa @ Simple Eats March 1, 2011 at 5:30 pm

If you’re not really feelin a crazy workout and you’re stressed, I’d always recommend yoga! It always gives a good stretch, works your care and relaxes and focuses you!
Alexa @ Simple Eats recently posted..Learn Your ABC’s


15 Courtney March 1, 2011 at 6:03 pm

That’s actually what I ended up doing today! A change in my schedule caused me to miss my planned class, but yoga just sounded so much better, so I came home and did some. :)


16 Tara @ The Game of Life March 1, 2011 at 9:20 pm

You have to have fun, and playing upbeat music always helps! I love p90x… it is a great full body workout, and each day is something different :)
Tara @ The Game of Life recently posted..A BROWNIE LOVERS DREAM-


17 Carrie (Moves 'N Munchies) March 2, 2011 at 5:00 am

great tips!! im too scared to try HIIT!! eek!! but i LOVE that 30 minute interval- will do that for sure!
Carrie (Moves ‘N Munchies) recently posted..A Serious Case of the Warm-Fuzzies


18 Courtney March 2, 2011 at 8:16 am

Don’t be scared!!! You can DO IT! :-D


19 Sarah @ healthy girl running March 2, 2011 at 5:37 pm

I sometimes find it difficult to wake up early enough to workout in the morning, so I love coming home and working out after work. It helps me transition from work to home. Plus, I know I can always throw in a workout DVD to get the job done! My favorite right now is Jillian Michael’s 30 Day Shred. Have you tried that one?


20 Jardan March 3, 2011 at 1:37 am

i love HIIT AND body pump! gets my heart going every time and i never get bored :)

I recently came across this website, and it offers a lot of exercise videos and nutrition tips. check it out!


21 sherice@foodieluvsfitness May 10, 2012 at 2:53 pm

The other day I had a “I don’t want to workout” day and I thought just give yourself 1 set.. by the time that was done I was in beast mode and wouldn’t think of quitting.. I try not to be a quitter! :)


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