Another motivating factor when it comes to the gym…..


Today, Planet Fitness deducted their $19.99 from me and I felt obligated to get my money’s worth with a quick 30 minute treadmill workout.

Last week, I talked about my love for intervals and this week is no different.

Well, the only difference is that I used the technique on the treadmill instead of in strength training.

The workout was only 30 minutes long with a 5 minute cool down.

**which is provided at the end of the 30 minutes**

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Each interval would last for 1 minute. The incline remained at 1.0%.

Rest/Recovery:     3.0 mph (20 min mile)

Pace/Steady:         6.0 mph (10 min mile)

Intense/All Out:   9.0 mph (6:40 min mile)

This was done 10 times with a 1:1:1 ratio.

After it is all said and done, over a 30 minute period, I was able to walk, jog and run for ten minutes.

**worked harder and smarter**

Right when my lungs were starting to burn from the speed of 9.0, I was able to rest and recover at 3.0.

At that speed, I can catch my breath and get mentally right again.

Maybe even change the song.

Lastly, with this 3-6-9 interval, I am able to still average a 10 minute mile (6.0 mph).

Which is my steady, go-to, foundation pace.

High Intensity Interval Training exercises are the best! So versatile and non time consuming. It can be used for strength training or cardio.

A lot of the time, H.I.I.T. is great with any kind of mental attitude I may have upon beginning the exercise as well.

Let’s be real, I’m not excited to get to the gym 100% of the time.

Generally, it takes 3 episodes of a binge worthy television show, fully charged headphones and phone along with mental negotiations with myself in order to get the job done.

The Lord blessed me with a strong, healthy and able body and it is only right that I take care of it in all ways.

1 Corinthians 9:26-27

“Thus I do not run aimlessly; I do not fight as if I were shadowboxing. No, I drive my body and train it, for fear that, after having preached to others, I myself should be disqualified.

Fitness · Lifestyle · Uncategorized


Of all days to workout, Wednesday, for me, is a great choice.

It could be because it starts with “W”. Like the word workout! 😊

Or that it helps me to get over the hump of the week. 🙌🏽

Realistically, if I haven’t worked out by Wednesday… I feel very guilty 

Being active has become a crucial part of my life and it sucks when I can’t make the time to do it. 

One great app that helps keep me on my toes is the “Tabata Timer.”


It’s great for High Intensity Interval Training (H.I.I.T).

H.I.I.T is a form of exercise training that alternates between periods of intense exercise and less strenuous recovery

What I love about the “Tabata Timer” app is that it allows you to be creative with your workout and choose how long you want the high/low intervals to last.

For me,  H.I.I.T is a great fitness representation of life. The ups, downs, recovery and your attitude from beginning to end.

**Yes, God wants to be put first in your workouts too.**

There is even a timer for preparing your equipment and cooling down!


Today, I had my intervals set at 20 seconds of work and a 10 second rest. 

That is my baseline. I never go lower. 

When I want to work really hard, I go for a 40 seconds of work and 20 seconds of rest. 

High Intensity exercises could be pushups, squats, mountain climbers or straight leg bicycles. 

**What ever exercise you hate is what I suggest for the high intensity interval. 😉**

For the rest/less strenuous intervals, stretching, walking around and deep breaths that last 4 seconds (inhale and exhale) work well. 

You’re slowing down the heart rate so you can bring it back up. 

**Breath control like this has been very beneficial for my anxiety attacks. And my temper.😊**

Down in the bottom left, you can choose how many cycles you want to do. 

A cycle is one interval of work with one interval of rest. 

Another reason I like the 20-10 intervals is that I can easily time my workout. 

2 cycles= 1 minute.

For a 15 minute exercise, it’s 30 cycles. 

30 minutes=60 cycles. 

When I do a 40-20, the timing comes out weird. I can’t figure out how to equal 30 minutes of total exercise time. It’s just too much thought.🤤🤤

Lastly,  the best part of the app is that it is free!! 

Who doesn’t love a free Fitnes app that is of great quality?

Your able to listen to your music from any source as well as hear the timer bells when the intervals change.

The calendar helps to keep track of your workouts too. 

All around, great fitness app for me!

Anyone else have any fitness app faves?