Sara Sweats

How long did it take you to train yourself to get to a mile in 5:34? That is insane! I ran all through high school, and I could run a mile in 7, but never a time shorter than that.

Sun, 03 Mar 2013 11:05:03 -0500

Hi Leah! The short answer to your question is it didn’t take long, and I did it by doing short 12 minute high intensity body weight exercise routines as well as running.

The longer version is, it didn’t take long, and it actually happened quite by accident. In high school my best time was 8:45. I was young, very active, and of course had barely any body fat. I never ever imagined I would ever run faster than that.

When I started running again a few years ago, I tried an interval technique. I would run at a steady speed for four minutes, sprint for one minute, then run another three minutes, sprint again, and run for one last minute before finishing. I only ran for ten minutes (sometimes longer, but never at that pace for longer than 15 minutes).

I would just always push myself. I would make sure I was sweating like crazy and really barely making it. After ten minutes was over I dripping sweat. It was a hard ten minutes, but it was only ten minutes. (If I try to talk myself into committing to a longer work out- I often won’t. This was a compromise. “It’s only ten minutes.”)

I started doing body weight workouts at home from Zuzka Light via her old Bodyrock.tv website. After just two months of doing 12 minute workouts at home and running occasionally, I came back and tried my old run and much to my surprise I was flying. I didn’t realize how fast I’d gone until I looked down at the timer. By doing the core training my body was just better prepared for the run.

I hope that answered your question (and didn’t bore you to tears)!

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Sun, 10 Feb 2013 10:02:52 -0500

Eat More Broccoli: 50 Clean Eating Super Foods

Sun, 21 Oct 2012 07:26:51 -0400

Eat More Broccoli: 50 Clean Eating Super Foods:

eatmorebroccoli:

50 Clean Eating Super Foods

APPLES
“An apple a day keeps the doctor away”. We’ve all heard it, what does that mean exactly? Apples are fantastic for your heart as well as for keeping your bowel movements regular. And lets face it. If things are “moving” along smoothly, many diseases are far…

Aug 17

Fri, 17 Aug 2012 10:20:29 -0400

INTERVAL RUN 10 MIN
10:00 | 4 run intervals, 3 sprint intervals (4:00/1:00/3:00/1:00)

4:00 run @ 8.2
1:00 sprint @ 9.2
3:00 run @ 8.2
1:00 sprint @ 9.2
1:00 run @ 8.2

+3:00 cool down walk @ 4.8
+50 straight leg alternating toe touch sit ups

1.38 mile | 10:00 | 7:14 pace
.23 miles | 3:00 | 13:30 pace

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Fri, 17 Aug 2012 10:16:13 -0400

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Fri, 17 Aug 2012 10:15:59 -0400

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Fri, 17 Aug 2012 10:15:45 -0400

Summer berries (by The Little Squirrel)

Fri, 17 Aug 2012 10:15:04 -0400

Summer berries (by The Little Squirrel)

8/13

Mon, 13 Aug 2012 10:27:01 -0400

INTERVAL RUN 1 MILE
TIMED | 4 run intervals, 3 sprint intervals (4:00/1:00/3:00/1:00)

4:00 run @ 8.5
1:00 sprint @ 9.5
2:03 run @ 8.5

1 mile | 07:03 | 7:03 pace

5:00 run @ 4.8
1:00 run @ 8.5
00:30 sprint @ 9.5

.40 miles | 5:00 | 12:30 pace
.2 miles | 1:30 | 7:30 pace

+100 crunches

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Tue, 07 Aug 2012 14:28:04 -0400

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Tue, 07 Aug 2012 14:18:18 -0400

fitnesstreats: No-equipment “hands up” workoutThis workout can...

Tue, 07 Aug 2012 14:17:39 -0400

fitnesstreats:

No-equipment “hands up” workout
This workout can help strengthen your spinal muscles while working on your balance using your core, glutes and legs. And maintaining your arms up during the whole workout will make your shoulders burn. Take your time to perform each exercise in a slow controlled motion.

20 squats

20 alternative backward lunges

20 walking lunges (or alternative forward lunges if you don’t have enough space available)

20 bird dogs

10 warrior III yoga poses on right leg

10 warrior III yoga poses on left leg

10 get down & up starting with right leg (stay in a squat position when you’re up, make those legs burn!)

10 get down & up starting with left leg

It will take you around 25 minutes to perform this circuit 3 times. Keep your abs engaged to protect your lower back!

For more information and ideas to warm up and stretch before and after this workout, please check out the whole post on my Wordpress-blog: www.fitnesstreats.com/2012/04/hands-up-workout

Yoga Mix : Exhale

Sun, 05 Aug 2012 11:43:00 -0400

Exhale from Shapeshift on 8tracks.

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Sat, 04 Aug 2012 15:16:29 -0400

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Sat, 04 Aug 2012 15:04:14 -0400

Morning Promo! First 20 only!

Sat, 04 Aug 2012 15:02:10 -0400

airforce-muscle:

MUST BE FOLLOWING MEEEE, I do check!

Reblogs only, Like it and I’ll block you :p

First 20

Favorites will be in BOLD and a few will be followed :)

Must want to have a good day!

Must love fitness!

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Sat, 04 Aug 2012 10:43:32 -0400

berryhealthy: train like an olympian | do each exercise...

Thu, 02 Aug 2012 16:57:03 -0400

berryhealthy:

train like an olympian | do each exercise intensely for 30 seconds. move onto each move with little or no recovery time in between. once you’ve completed all the moves (4 minutes total) take a 60-90 second break and repeat set 2 to 3 more times.

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Thu, 02 Aug 2012 10:18:12 -0400

8/2 Sweat Log

Thu, 02 Aug 2012 10:11:00 -0400

INTERVAL RUN
10:00 | 4 run intervals, 3 sprint intervals (4:00/1:00/3:00/1:00)

4:00 run @ 8.2
1:00 sprint @ 9.2
3:00 run @ 8.2
1:00 sprint @ 9.2
remaining run @ 8.2

1.38 miles | 10:00 | 7:14 pace