Tag Archives: Interval Running

Getting Back on the Healthy Track

When holiday weekends or vacations arrive sometimes my healthy habits can go out the window. For instance, when my girlfriends came over for a visit on Friday night I felt myself reverting back to the 21-year old me and stayed up late partying, bar hopping, and drinking way too much.  And when attending the 4th of July picnic at Andy’s parent’s house, I just about ate my weight in chips and salsa amongst other things.

And while I think this is completely healthy and fine for me to indulge often and let go of the reigns so to speak, I also feel it’s equally important to know when to get back on track and make healthier decisions.  What helps me from not totally giving up on my healthy lifestyle is getting right back on the healthy track after my vacation or holiday weekend.


For me, it all starts with planning.  For instance, on Monday night after the 4th of July picnic I made sure to pack my workout clothes to take to work the following day to get an exercise session in on my lunch break.

While at work, I completed this 30-minute interval treadmill run:

This workout was just what I needed to feel back on track with exercise.  Plus, with taking a couple of days off from working out on the weekend I felt that I had tons of energy.  The extra rest can certainly make a difference!

Along with packing my workout attire and getting right back on track with workouts, I also packed my lunch and snacks for the day and made sure to have a wholesome breakfast to start my day off on the right foot.

By taking these steps I seem to fall right back on track with my healthy lifestyle. Plus, I just feel so much better when I am exercising regularly and eating wholesome foods that it makes it easy to keep up with.

My Healthy Lifestyle

Everyone’s definition of a healthy lifestyle is different, but what I’ve come to learn is that for me I need to not feel like I have two different lives: A healthy one and a non-healthy one.   I have just one lifestyle and I consider it a healthy one.

For example, I don’t swear of ice cream or sweets during the week and eat myself into a coma come Saturday.   I’ve done this before (with the so-called cheat day) and it doesn’t work for me.  I still incorporate treats into my week no matter what day it is.  In fact, Andy and I enjoyed our beloved Dairy Queen hot fudge sundaes last night after dinner:

By “getting back on track” I mean that sometimes during a holiday or vacation I indulge a lot more than I typically do (like eating Taco Bell at midnight), but it’s OK! I find it all balances out if you have an easy going approach to food and exercise and you don’t totally abandon your exercise and nutrition habits after vacation. Trust in your self!


How do you get back on track after a vacation or holiday? Or do you stick to the same type of eating and exercise schedule?


It’s official…I’m addicted to ice cream!

And I’m not complaining, especially when Andy offers to take me out after dinner to get some deliciousness and pay for it.  Who could refuse?  Certainly not this addict.

Last night Andy and I headed to Jerry’s Dari to get our fix.

I decided to get one of their homemade flavors, peanut butter chocolate chip.  It was good, as almost all ice cream is, but to be honest…It could have used more peanut butter flavor.  But that didn’t stop me from eating it all 😉  Next time I’ll try something else in hopes for more flavor or get my beloved hot fudge sundae.  You can’t go wrong with hot fudge!

Andy decided to get a cone with mint chocolate chip.  Have I mentioned I absolutely hate cones? Andy thinks I’m so strange and proceeds to tell me that the last bite of the cone is simply the best.  Sorry, but I prefer my ice cream in a cup!

I promise he’s happy…or maybe he’s just disgusted with the fact that I hate ice cream cones?


Before our ice cream excursion, we did actually have a real meal.  Tonight’s meal came together in literally 6 minutes.  My kind of meal! With the help of my freezer, I made whole wheat ravioli with pasta sauce and veggies (which were also frozen).

The Starting Line Up

I picked up the ravioli at Whole Foods.  While they were good and a great meal to have on hand, it was lacking some flavor (what is it with food lacking flavor today?).


I’ve tried other flavors, and they’re much better.  These get a C+ rating from me. However, adding some grated cheese definitely helped spruce this meal up.  Cheese is amazing like that.

Even with the lack-o-flavor it did not stop me from cleaning my plate.  I was a hungry gal’!


Yesterday’s workout might have had something to do with my big appetite at dinner time.  I did some intervals and steady state running on the treadmill during my lunch break (which is 30-minutes).

My workout looked like this:

  • 0:00-5:00: 5.5 MPH
  • 6:00-7:00: 8.0 MPH
  • 7:00-9:00: 6.0 MPH
  • 10:00-11:00: 8.0MPH
  • 11:00-13:00: 6.0 MPH
  • 13:00-14:00: 8.0 MPH
  • 14:00-16:00: 6.0 MPH
  • 16:00-17:00: 8.0 MPH
  • 17:00-25:00: 6.0 MPH

Lately I have been running outside and I found myself getting just a teeny bit restless on the treadmill. So after 25 minutes I called it quits and  hopped on the stationary bike for 5 minutes, keeping my pace above 100 RPM and the resistance between 7-8.

The change of equipment kept my momentum and motivation up and afterwards I was a sweaty mess!

Exercise Time of Day

I actually liked getting a mid-day workout.  Usually I am a morning exerciser all the way.  But since I am working the opening shift at work on Tuesdays and Thursdays that means a wake up call of 5AM to get to work at 6AM.  A morning workout is not happening before 5AM, I refuse!

Mid-day seems to work better for me than after work as well.  After work all I want to do is relax and my motivation to move is at its low point.

Alright, it’s time for me to do that pesky work thing.  Just kidding, I love my job but if I had the choice, I’d be sitting on my couch watching The Real Housewives and eating pizza.  I guess that will just have to wait until Pizza Friday!


Do you prefer your ice cream in a cone or a cup?

What time of day do you prefer to exercise?

P.S.  For some reason my comments are going to some of your spam and I don’t know why!  Has anyone ever had this issue? I’ve contacted WordPress, but have not heard anything.