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.
I always keep my gym bag stocked with 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.
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.
Lululemon headband // Proof Dry Shampoo // Nike Free Running Shoes // Adidas Socks // VS Pink Leggings
Speed Interval Treadmill Workout
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:
- Follow Sweet and Strong Blog and Premier Protein on Instagram.
- Follow Sweet and Strong Blog and Premier Protein on Facebook.
- 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!A quick speed interval treadmill workout and gym bag favorites giveaway #wildworkoutwednesday #fitness @premierprotein Click To Tweet
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.