When I ask people what’s the hardest part about establishing a fitness routine, most responses are always about finding time or motivation. I totally get it, most mornings hitting snooze would be so much easier than getting myself up and out of bed for my 5 a.m. workout time. But I believe in discipline, routine, and know that my workout will help me power through my day. A few years ago I wrote 10 Tips for Waking up Early to Workout and the tips that personally get me up are, getting my clothes/gym bag ready the night before, having a workout planned, and thinking about my pre or post workout meal. So todays post includes a quick Speed Treadmill Workout and a look inside some of my gym bag must haves with a GIVEAWAY at the end!

Gym Bag Must Haves

While I typically workout at home, when heading to a class or the gym I always seem to pack more than I actually need. But I think it’s always good to have all these items handy just in case right!

Thinking about food almost always helps me push through my workouts. I always tell myself, after this 45 minutes you get to eat ________. For a pre or post workout meal I like to have a combination of protein, carbs, and healthy fats. The Premier Protein bars are filled with 30 grams of protein and a good source of calcium and fiber. They make a great breakfast on the go, pre or post workout meal, or afternoon snack to give you sustained energy. And the shakes have 30 grams of protein as well along with essential vitamins and minerals to help maximize muscle building after a workout.

premier protein

I always keep my gym bag stocked with not only my workout shoes but also protein snacks especially when I know I’ll be away from home for several hours. My favorite Premiere Protein flavors have been the peanut butter crunch bar and caramel shake. Such an added plus when your post workout meal tastes delicious and has the nutrients your body needs. There are various healthy snacks options available a sweet tooth person. For healthy snacking options, chocolate is available online and in the market in a variety of forms, such as protein bites. Fitness freaks might find a endurance snack helpful in boosting energy and making workouts more effective.

Premier Protein

Other gym bag must haves include hair ties, a headband, and dry shampoo. All the essentials to keep your hair tamed during and after your workout. I sometimes pack my shoes so I can wear flip flops to they gym in the warmer months and always like having extra socks. Got to include headphones, as music is probably the number one thing that motivates me during my workout. And I like having face wipes and an extra pair of clothes to feel fresh once I leave the gym.

Gym Bag Must Haves

Lululemon headband // Proof Dry Shampoo // Nike Free Running Shoes // Adidas Socks // VS Pink Leggings

Speed Interval Treadmill Workout

There are some days when most of us are lazy to go to the gym. During then, as not to disturb your fitness schedule, you could always browse through treadmill hire options as plenty of companies provide that facility. Coming back to our day, now that you’re all packed for the gym it’s important to arrive there with a plan. When you’re pressed for time you really only need about 20 minutes to get a great cardio workout in. I remember the days when I used to get bored running at 6.0 for 3-4 miles, once I discovered HITT training, it truly changed my life and made the time go by so much faster.

Usually, when I do speed workouts I use the time to adjust speeds, for example, 30 seconds sprint, 30 seconds rest. But after reading Julie’s post I was motivated to try to watch the distance during a speed interval instead. I tracked my distance by looking at the lap part of the monitor. It was definitely challenging, but I was pretty surprised at what my body was capable of.

For this workout I used slow, medium, and fast sprint speed levesl, for me that means between 8.0 and 9.5 on the treadmill. The slow speed should still feel like a sprint. From there increase your medium speed 0.5-1 and make your fast sprint speed something challenging, maybe a speed you thought you couldn’t do. Choose a range that works best for you! And I jog during the rest periods, but if needed feel free to walk at a fast pace instead.

I promise you when you change the speeds on the treadmill it makes your workout go by that much faster! Pair this workout with a great Arms and Abs Circuit for some strength training or check out another Treadmill Interval Workout.

Premier Protein Giveaway

Premier Protein is committed to making your life easier and healthier. They have offered to give one lucky Sweet and Strong reader an assortment of three bars and three shakes to try. Filled with 30 grams of protein these bars and shakes will give you the energy you need to power through a workout or to get you through your busy day. And they both come in a variety of delicious flavors.

For multiple entries to win leave a separate comment on this blog post stating you:

  1. Follow Sweet and Strong Blog and Premier Protein on Instagram.
  2. Follow Sweet and Strong Blog and Premier Protein on Facebook.
  3. Follow @sweetandstrong_ and @premierprotein on Twitter.

Participants must live in the US. I will choose and notify a winner on Monday February 27th. Good luck!

[bctt tweet=”A quick speed interval treadmill workout and gym bag favorites giveaway #wildworkoutwednesday #fitness @premierprotein” username=”sweetandstrong_”]

Linking up with Annmarie, Nicole, Michelle, and Jen for Wild Workout Wednesday. And Amanda for Thinking Out Loud. Check out other great Gym or At Home Workouts on my Fitness Page.

What motivates you to get through a workout?

What are your gym bag must haves?

What’s your favorite protein bar flavor?

Premier Protein provided me with product for this blog post and is sponsoring the giveaway. Of course all thoughts and words about the product are my own. Thanks to Premier Protein for providing delicious protein snacks.

36 Comments on Treadmill Speed Workout and Gym Bag Must Haves Giveaway

    • sweetandstrong
      February 22, 2017 at 11:16 pm (6 years ago)

      You only need a little bit of time when you’re doing sprints!

  1. Jen @ pretty little grub
    February 22, 2017 at 2:44 pm (6 years ago)

    There is a carmel flavour Premier protein! I’ll have to see if it’s available in Canada.

    • sweetandstrong
      February 22, 2017 at 11:16 pm (6 years ago)

      YES so good, I like it mixed with coffee =)

  2. Emily
    February 22, 2017 at 3:01 pm (6 years ago)

    The thought of food does motivate me too; I’ve never had premier protein. What is the texture of the bars like?

    • sweetandstrong
      February 22, 2017 at 11:17 pm (6 years ago)

      They’re not chewy or sticky and some have actual crunch to them.

  3. Sarah @ Sweet Miles
    February 22, 2017 at 3:47 pm (6 years ago)

    Dry shampoo FOR SURE! And I used to keep these like, perfume deodorant wipes in there too – I forget the brand, but they were a lifesaver!

    • sweetandstrong
      February 22, 2017 at 11:18 pm (6 years ago)

      Oh those sound amazing. I’ve also sometimes had body wipes so you can basically feel fresh without the shower.

  4. Annmarie
    February 22, 2017 at 5:59 pm (6 years ago)

    I love a sweaty treadmill interval workout! Pinned it for later so I can give it a try 🙂

    • sweetandstrong
      February 22, 2017 at 11:18 pm (6 years ago)

      I definitely get the sweatiest during a treadmill work. Hope you’ll give this one a try Annmarie.

  5. Samantha
    February 22, 2017 at 6:11 pm (6 years ago)

    Ive followed premier protein on Instagram (I’ve been following you for awhile on there!) But for me, I think I get motivated through workouts by my music as well! I never have really tried protein bars out before, So Im not sure what my favorite is. But thats also part of why Im excited to enter this giveaway!

    • sweetandstrong
      February 22, 2017 at 11:19 pm (6 years ago)

      Music helps so much! I love adding new songs and get excited when the pop up on my playlist. Definitely need to try some protein bars, they’re a lifesaver when you’re on the go!

  6. Autumn @ AutumnPTW.com
    February 23, 2017 at 2:55 am (6 years ago)

    I love premier protein, I buy the shakes from Samsclub! Having protein on the go is always a must!

    • sweetandstrong
      February 23, 2017 at 11:25 pm (6 years ago)

      Yes when on the go I always need to pack some snacks. I am always looking for ones high in protein and Premier protein definitely delivers!

  7. Susan
    February 23, 2017 at 2:13 pm (6 years ago)

    Followed Premier Protein on Instagram.

    • sweetandstrong
      February 23, 2017 at 11:23 pm (6 years ago)

      Thanks =)

  8. Susan
    February 23, 2017 at 2:13 pm (6 years ago)

    Followed blog on Instagram

    • sweetandstrong
      February 23, 2017 at 11:23 pm (6 years ago)


  9. Susan
    February 23, 2017 at 2:14 pm (6 years ago)

    What a great treadmill speed workout and a great giveaway! Love reading your blog.

    • sweetandstrong
      February 23, 2017 at 11:22 pm (6 years ago)

      Thanks Susan glad you enjoy it =)

  10. jordan @ dancing for donuts
    February 23, 2017 at 9:24 pm (6 years ago)

    LOVE those nikes!!!! What usually gets me through a workout is good music, making sure I’m fueled beforehand (with a bar, or small snack) and knowing I have good food and rest waiting for me after!

    • sweetandstrong
      February 23, 2017 at 11:22 pm (6 years ago)

      Yes to all of those for getting through a workout! And I LOVE the new Nike Free’s, they are so comfortable!

  11. Heather @ Polyglot Jot
    February 24, 2017 at 1:46 pm (6 years ago)

    I think knowing how great I feel after a workout motivates me to do it when I don’t feel like it!

    • sweetandstrong
      February 26, 2017 at 8:40 pm (6 years ago)

      So true Heather, this is one of the biggest ones for me!

  12. Sarah @ BucketListTummy
    February 24, 2017 at 4:59 pm (6 years ago)

    Ah treadmill HIIT workouts are the only way I can handle treadmill runs. They make it so much better!

    • sweetandstrong
      February 26, 2017 at 8:40 pm (6 years ago)

      SAME! They make the time go by so much faster!

  13. Susie @ Suzlyfe
    February 24, 2017 at 8:57 pm (6 years ago)

    Who? Me/ think about food while working out? NEVER ;D

    • sweetandstrong
      February 26, 2017 at 8:41 pm (6 years ago)

      HAHA! Seriously all I think about sometimes!

  14. Harry@Good health
    February 25, 2017 at 5:29 pm (6 years ago)

    I’ve never forgotten to put snack in my gym bag when I head to workout. I mean, it’s extremely important to me.

    • sweetandstrong
      February 26, 2017 at 8:42 pm (6 years ago)

      I’m with you! If anything I overpack snacks!

  15. Laura @ Sprint 2 the Table
    February 26, 2017 at 4:16 am (6 years ago)

    I love that workout idea! I need to get back into intervals. They make the time fly!

    • sweetandstrong
      February 26, 2017 at 8:43 pm (6 years ago)

      They really do make the time go by so fast. I always do intervals when I’m not feeling super motivated because after a few minutes I get really into it.

  16. Healthy Lifestyle
    March 4, 2017 at 3:46 pm (6 years ago)

    I love premier protein also, makes like much more simple, and their products rock for sure. Post workout meals are an important part of it, and keeping balanced.

    Even if you don’t go to the gym and have equipment at home, some great points here.

    Good stuff!

    • sweetandstrong
      March 6, 2017 at 1:51 pm (6 years ago)

      Thanks, definitely important to have high protein snacks handy.

    • sweetandstrong
      March 6, 2017 at 1:52 pm (6 years ago)

      Yes I know I feel a lot more lousy and don’t have as much energy if I skip a workout.