Archives for posts with tag: mission clean & lean

I often tell people who are struggling with getting into a regular exercise regime, give it 3 months of regular exercise and you’ll be hooked. Once you’re hooked on exercise, you actually enjoy it and get miserable if you don’t get your regular endorphin fix.

However, 3 months is a long time to stay motivated if you’re not enjoying it. I’m one of those lucky people who actually enjoys exercise, but even I’ve been known to get bored of working out from time to time so it’s no wonder so many people give up before they’ve even started.

I don’t have a magical solution, but here are a few tips to staying motivated even if you’re already a fitness junky: if you want to stick to an exercise regime you’ve got to keep your goals achievable, you’ve got to choose a form of exercise you enjoy and you’ve got to keep it varied.

Interval training is one of my favourite ways of keeping workouts short, intense and interesting and it’s one of the most effective ways of getting results.

What is interval training?

Interval workouts alternate between high-intensity and lower-intensity levels.

Why is interval training so good?

  • The variety makes the time pass faster.
  • You can easily fit an interval session into a lunch break or when you’re pressed for time and still get better results than you would from a longer, less intense workout.
  • Working harder even for short bursts of time burns more calories and the body continues burning calories long after you’ve finished your workout.
  • The stop-and-start pattern trains your body to recover quickly, which improves your cardiovascular fitness.

This Infographic at www.greatist.com explains it really well.

So, let’s get started:

Here are a couple of great interval sessions for you to try out and adapt to suit you. Remember to include a warm up beforehand and stretch out afterwards.

Treadmill workout 1:

Put the incline up to 1 or 2. You’ll hardly notice the extra effort but you’ll be burning more calories and getting better fitness results.

To start with, you need to find your comfortable pace. This is a pace you could keep up comfortably for quite a long time. Depending on your fitness, this might be a fast walk or a jog.  For this example, let’s just say you’re comfortable pace is jogging at 9 km/h.

  • 1 minute: jog at 9 km/h
  • 1 minute: jog at 9.5 km/h
  • 1 minute: jog at 9 km/h
  • 1 minute: jog at 10 km/h
  • 1 minute: jog at 9 km/h
  • 1 minute: jog at 10.5 km/h
  • 1 minute: jog at 9 km/h
  • 1 minute: jog at 11 km/h

 … and so on for  15–30 minutes.

This is a good way of starting with intervals because you get to know your comfortable pace and find out how fast you can go.

Treadmill workouts 2 & 3:

Once you’re more confident with how fast you can go, you can change the intervals to make them more intense by reducing your rest time and/or going  straight to your fast pace rather than building up to it.

For example:

  • 30 seconds: 10 km/h
  • 1 minute: 13 km/h
  • 30 seconds: 10km/h
  • 1 minute: 13 km/h

… and so on for  15–30 minutes.

Treadmill workout 4:

Another fantastic variation of this (although a horribly hard one that I haven’t motivated myself to do for a while) is to vary incline rather than pace.

Find your comfortable pace again (e.g. 11 km/h) and start with the incline on 2 or 3, then build up:

  • 1 minute:  jog at 11 km/h on incline 2
  • 1 minute:  jog at 11 km/h on incline 3
  • 1 minute:  jog at 11 km/h on incline 2
  • 1 minute:  jog at 11 km/h on incline 4
  • 1 minute:  jog at 11 km/h on incline 2
  • 1 minute:  jog at 11 km/h on incline 5

  you get the picture!

This one starts off feeling OK, but all of a sudden it begins to hurt. Don’t slow the pace when it starts getting harder. Just keep going up and down the inclines and see how long you can keep going for.

Writing about it has reminded me just how good this workout is. I guess I can’t expect you to try it if I don’t do it myself, so I’ll give it a go next time I’m in the gym. That’s a promise!

Intervals outside the gym:

Intervals don’t have to be done on the treadmill, of course. You can apply the interval workouts above to any piece of equipment and you can do other forms of intervals away from the gym too. You could keep it basic with running, swimming or cycling or you can do any form of high impact exercise followed by a short break and then back up to intensity.

Jo Parry did some great 10 minute workouts on Mission Clean & Lean (see my previous post about this, here). Here’s an example of a 10 minute workout, inspired by Jo:

  • 45 seconds: high knee runs
  • 15 seconds: rest
  • 45 seconds: burpees (I hate them but they get results)
  • 15 seconds: rest
  • 45 seconds: power squats
  • 15 seconds: rest
  • 45 seconds: tricep dips
  • 15 seconds: rest
  • 45 seconds: power lunges
  • 15 seconds: rest
  • 45 seconds: plank
  • 15 seconds: rest
  • 45 seconds: squat runs
  • 15 seconds: rest
  • 45 seconds: star jumps
  • 15 seconds: rest
  • 45 seconds: press up
  • 15 seconds: rest
  • 45 seconds: high knee runs again

Repeat this 2 or 3 times. Give it everything you’ve got on each exercise and you’ll have done a brilliant workout.

If you have any questions about how to perform any of the exercises mentioned here, please do not hesitate to contact me or if you’re a member of a gym ask a member of staff to help you out.

Good luck. Let me know how you get on. x

 

 

 

 

 

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I am not a saint when it comes to food. I really wish I was. I wish I had a little bit less of a sweet tooth and a-lot-a-bit more self-control, but I don’t. I eat well most of the time and I mostly keep my sugar cravings at bay, but every now and then my love of sweet stuff takes over and my inner sugar monster rears its ugly head.

Not surprisingly, this is exactly what happened over Christmas. Like many people, I ate whatever I wanted whenever I wanted and when I began to feel a bit ill, I took a break for half an hour and then started again. Yuk! Why do I do these things to myself?

The outcome was, by the end of December I was extremely grumpy, quite a lot blobbier than I would have liked and every joint in my body was stiff and aching. I knew exactly what I needed to do. I needed to go clean and get off the sugar and the bread and the rich foods….and yet, somehow I just couldn’t do it. I’d wake up each morning full of good intentions and by bedtime I was feeling guilty, grumpy and full of chocolate once again.

I needed a little help to break this unhealthy cycle and get me back to healthy eating again. So I signed up to Mission Clean & Lean, an online detox programme set up by Fern Whittaker and Jo Parry. Ordinarily, I don’t think I would have signed up for something like this, but Jo Parry is an international fitness presenter whose classes I’ve enjoyed at Fitness Fiestas for many years so I was confident it would be good.

I wasn’t disappointed. The programme started on 7th January and ran for 21 days. A couple of days before the diet started, I was added to a private Facebook group which would become my social support network for the next 21 days. Each day Fern and Jo would post the food plan and the 10 minute exercise video (to be done twice) for the next day. The rules were different each day: some days we would be allowed a small snack as well as our meals, other days it was just 3 clean meals, whilst other days we were asked to fast, which was not as terrifying or painful as I’d expected it to be. There were various fitness tests to be completed throughout the week to chart our progress, and weight and measurements to be taken every Monday.

The whole programme is excellently designed to keep participants interested and motivated, and the emphasis is on enjoying food and exercise rather than starving yourself.

But for me the real genius of Mission Clean & Lean is the Facebook group which, I have to admit, became a bit of an obsession. I found myself checking the group every few minutes to see if anyone had posted anything new: a picture of their dinner perhaps, or a new recipe idea, maybe even admittance that they’d had a few too many cashew nuts that day! As time went by I felt as if I got to know the other people on the diet, even though I’d never met them, and that is the beauty of Mission Clean & Lean because the Facebook group keeps you interested and focussed and makes you feel supported and motivated.

I can honestly say there isn’t a single person who wouldn’t benefit from signing up to Mission Clean & Lean. Whether you want to lose weight, kick start a new fitness regime, or simply feel happier and healthier in yourself regardless of size and body shape, this is a great programme. My goals going into the diet were to detox and break my sugar addiction, and maybe lose that last, stubborn bit of baby weight. I succeeded.

Thank you Fern and Jo. And thanks to all the other Clean & Leaners for your support. x