45-Minute Treading Workout

45-Minute Treading Class WorkoutI know this picture makes the workout look totally overcomplicated, but I swear it’s not—bear with me…

Hope you all are enjoying the weekend! I’m off to Btone in a couple hours to take a class before teaching a couple. For all you Boston peeps, Michele’s class is worth waking up early on a Sunday for—kicks my ass EVERY time. Add it to your must-try fitness list.

Anywho, I’ve got a fun cardio workout for all you gym-goes and treadmill owners. The treading class at Hilton Head Health was probably my favorite of the many varied exercise classes I tried there, so I thought it’d be fun to share one of my own creation and talk a little bit more about the fitness aspect of my stay at H3. If you missed my first post about the blogger trip to Hilton Head Health, I talked about the education component, specifically a lecture on portion control I attended.

All throughout the day at H3 there are fitness classes offered, ranging from yoga to TRX to aqua boxing in the pool. Some have capacity limits and require sign-up the day before, but for the majority of them, you can just pop into whichever ones sound appealing. That’s something I really liked about Hilton Head Health’s programming—they don’t force you to do anything you don’t want to. Yes, the majority of guests are there to lose weight, and there is guidance and encouragement to do certain classes, but there’s no drill-sergeant mentality. You make your own decisions about what you want to do.

trx-hilton-head-healthSarah and I at a TRX class at H3

During my stay, I tried a bunch of classes: Pilates for Flexibility, Yoga Flow, TRX Circuit, Muscle Mobility (SMR with lacrosse balls) and Treading (twice). A lot of the guests at H3 are just starting out on their road to health, and the instructors do a great job of teaching to beginners while also offering modifications for those who are more advanced in the class. As someone who’s in the industry, trust me—it’s a sign of a damn good instructor if a group of people ranging from young fitness bloggers to 60+-year-old beginners leaves a class all feeling like it was an awesome experience. So let’s slow clap it out for Camila at Hilton Head Health—her treading class had everyone sweating (and dancing).

45-Minute Treading Workout

This workout is made for the treadmill, but you could easily adapt it to another cardio machine (stationary bike, elliptical, etc.) The numbers used are for a treadmill with a 0-15 incline range, so adjust accordingly if your machine uses a different scale.

All levels can do this workout! You’ll see I use the terms walk, jog, run and sprint to describe the speed you should go—these terms will mean different speeds to different people. If you’re advanced, sprint might mean 10+mph. If you’re a newbie, sprint might mean power walking at 4+mph. Both are great! These terms represent more of an effort scale than a numerical speed value:running exertion speed scale

As you’ll see, the workout is broken up into sections. The numbers always represent incline. For speeds, I use walk, jog, run, sprint. The image at the beginning of this post is super detailed (you can print it out and bring it to the gym with you), but if you’re a treading pro, the following summary might be enough to guide you.

WARM UP | 0:00 – 3:00
At a 0 incline, do a minute of slow walking lunges (set treadmill to .5-1mph for these) then jog for two minutes.

STEADY CLIMB | 3:00 – 13:00
Maintain a steady jog-run pace throughout the 10 minutes. Every minute, you’ll change the resistance up by two points, starting at a 3 and peaking at a 15. You’ll then decrease the incline by four points each minute, returning back to a 3 incline.

CLIMBING SPEED INTERVALS | 13:00 – 17:30
Using 30-second intervals, you’ll run, sprint, and then walk (recover). Do this at a 3 incline, then a 6, then a 9.

BREAK | 17:30 – 19:00
Walk it out, grab a drink of water, catch your break. You can jog if you’re ambitious.

ROLLING HILL | 19:00 – 29:30
Maintain a steady jog-run pace the entire time. You’ll change your incline every 60 seconds climbing up to the top, staying at the top for 30 seconds. Incline changes are in increments of three and get less steep with each of the three hills: 6, 9, 12, 15 (first hill); 3, 6, 9, 12 (second hill); 0, 3, 6, 9 (last hill).

BREAK | 29:30 – 31:00
Walk it out, grab a drink of water, catch your break. You can jog if you’re ambitious.

SPEED INTERVALS | 31:00 – 36:30
These are done at a 0 incline. You recover for 30 seconds between each of the five sprints. The first two sprints are 60 seconds long and the last three sprints are 30 seconds long.

BREAK | 36:30 – 38:00
Walk it out, grab a drink of water, catch your break. You can jog if you’re ambitious.

FINAL PUSH | 38:00 – 41:00
Run for a minute each at a 10, 5, and then 0 incline.

COOL DOWN | 41:00 – 45:00
Walk for three minutes, gradually slowing it down. Finish with a minute of those slow walking lunges we started with.

hilton-head-health-blogger-tripAndie from Can You Stay For Dinner?, Beth from Beth’s Journey, Monique from Ambitious Kitchen, Sarah from Sarah Fit and I before our first treading class at H3. Not pictured is Lisa from Snack Girl who joined us for our second treading class the next day. :)

In addition to taking classes, I also got a tennis lesson (I LOVED it!) and went for a couple beautiful runs on the beach by H3. The sand there is hard so it’s perfect for running and even bike riding. If you follow me on instagram, you’ve already seen the view, but it’s just too pretty not to share again:hilton-head-beach hilton-head-beach-sunrise tennis-lesson

Have you ever taken a treading class (or something similar) before? I find running on a treadmill painfully boring alone, but in the group setting it was so fun!

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My Week in Workouts: San Francisco Stitch Fix & LUNA Vacay

pigeon pose with...pigeonsPigeon pose with…pigeons. Learning from the masters.

Ok, last post about the fun experience I had in San Francisco with Stitch Fix & LUNA last week. I’ve saved the sweatier parts of my trip for a fitness journal post. I’ve done a couple in the past, which you can check out HERE.

Any time I travel, I make an effort to stay active, and it’s particularly easy when you’re with a group of health & fitness bloggers. :)

Monday

Running & Btone

I spent the majority of my Monday running last-minute errands around Boston and packing for my trip. That night, I went for a 3-mile run along the Charles River (it’s so pretty at sunset!), and ended it by jogging right up the stairs at Btone and taking a class with Kristen.

Tuesday

A Soul-ful Welcome to San Fran

soul-cycle-sfI was one of the first bloggers to arrive in San Francisco, so to kill some time before we were able to check into our house, I decided to take a class at Soul Cycle. I went straight there from the airport, so looked like a total bag lady wheeling in my suitcase. Weird looks aside, the class was great! Bea was the instructor, and she had awesome music and choreography. It was just what I needed to shake out my legs after the six-hour flight from Boston. There was lots of cheering and “woo-hoo”s from the class during our ride, which was a good reminder to take that New England stick out of my ass and loosen up for some laidback California living. :)

Wednesday

Golden Gate Park Run & Yoga

golden-gate-park-run-yoga

I woke up early (my sleep cycle was still on East Coast time) and went for a quick 3-mile run around Golden Gate Park. When I got back, the Stitch Fix & LUNA teams met up with us for some yoga in the park led by LUNA’s in-house yogi, Sadie. It had been a few weeks since I’d hit up a yoga class, which made the session feel all the more wonderful. The rest of the day would be jam-packed with activities, so yoga was the perfect way to kick it off.

Thursday

Quick Jog & Barre at The Dailey Method

dailey-methodDressed to celebrate the new season of Orange Is the New Black…?

We had another nonstop day with Stitch Fix & LUNA, so a few of the girls and I decided to check out a barre class at a nearby studio early in the morning. Sarah (Sarah Fit), Brittany (Eating Bird Food), Julie (Peanut Butter Fingers), Gina (The Fitnessista) and I ran the mile and a half to The Dailey Method and then took a class with Abby. It was mostly floor work (very little time was spent at the barre), but it was a fun class and I’m glad we checked it out.

Friday

Megaformer-ing at BodyRok

bodyrok-sfWhen I first found out I’d be going on this San Francisco trip, I immediately Googled Lagree Fitness studios in the area (I’m a dork, I know). I feel like taking classes on the megaformer with different teachers and studios only makes me a better instructor, and I was curious to see how it would compare to Btone. I ended up going to a morning class at BodyRok (there’s another Lagree Fitness studio in San Fran called Core40, but the class times didn’t work for my schedule). The class was really abs heavy—no complaints here, I love targeting my problem areas!—and only had a quick leg sequence and no arm sequence (minus a few push ups).

I had a ton of fun checking out a west coast megaformer studio, and the BodyRok space is beautiful—lots of natural sunlight, lockers, and a room for spinning classes. The instructor, Jakob, was also beautiful. Just throwing that out there. ;)

Loved starting the day with a workout on my favorite machine!

Saturday

Does drunk dancing at a Darius Rucker concert in Sonoma count as a workout? According to the FitBit LUNA gave me…no. No it does not.

Sunday

I spent the entire day traveling and didn’t get back to Boston until 8pm. Woof.

If you live in the area or have visited, what’s your favorite way to workout in San Fran?

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My Trip to San Francisco with Stitch Fix & LUNA (Part 2)

Stitch Fix photoshootIf you missed my recap of the first half of the trip, check out Part 1.

THURSDAY

Touring the Stitch Fix “Hizzy” (Warehouse)

The Stitch Fix "Hizzy" WarehouseAfter breakfast we headed out to the Stitch Fix warehouse (nicknamed “The Hizzy”). There, among rows and rows of racks of clothing and accessories, we got the behind-the-scenes tour of how Stitch Fix actually works. It’s an impressively streamlined production!

After your stylist selects your five items, a style card is sent to the Hizzy. Clothing and accessories are all tagged and sorted into bins, and when you scan the style card, a computer tells you the item’s location and what it looks like. Stitch Fix has a team of engineers who have created all the programming and technology from the ground-up, so they’ve been able to put together a total custom system that works best for the company.

Behind the scenes at the Stitch Fix warehouseracks of Stitch Fix warehouseOnce the items have been collected, someone carefully (and artfully, I might add!) folds and wraps them to be neatly packed into the box. Thomas (pictured) is not only impeccably dressed, but also one of SF’s fastest folders. I’m sure he was nauseous watching me sloppily attempting to pack up a fix (in my defense, I had to fold a structured dress—that shit is hard!). Marlee, if you’re reading this, apologies for the B- pack job, but congrats—I loved everything in your fix!

Packing up a Stitch Fix fixAs with Stitch Fix HQ, the Hizzy seemed like a great place to work—really fun environment! They have a massive box robot monster, everyone seems friendly and, most importantly, shelves and shelves of free snacks. I’m talking hummus, pretzels, dried mango, trail mix—the works!The Stitch Fix box robot

Stitch Fix Photoshoot

Thursday afternoon was a girlie girl’s dream. We had our hair and makeup done and then modeled our favorite Stitch Fix clothes in a photoshoot while sipping champagne and stuffing our faces with macaroons and cupcakes. Best. Day. Ever.

dry bar mean girls mai taiI don’t wear a lot of makeup because, well, I have no clue how to do anything beyond bronzer and mascara, and I’ve actually never had my makeup done for me. I loved how the makeup artist made me look! She kept things subtle knowing that I don’t wear a lot of makeup, and it was perfect.

After makeup, it was on to Dry Bar to get a blowout. They were showing Mean Girls at the time, which really just took the whole experience to the next level. Does that move ever get old?? No.

Stitch Fix photoshootWhen it came time to pick out our outfits, we had some help from stylists. I’m all about casual looks lately, and the more denim and leather the better! My first look was a plain tee tucked into white pants with stilettos and a necklace. Up next was a conservative dress that wasn’t really my style, but it was flattering and admittedly the type of dress I probably should be wearing more often (gotta accept the fact that I’m no longer in college and should stop dressing like a slore haha). My third look was denim shorts with a tee and leather jacket—totally my style!

Stitch Fix photoshoot Stitch Fix photoshoot

Striking a pose with Brittany & Gina

We had props to play around with during the shoots, and despite my D-list modeling skills, it was a ton of fun! If Stitch Fix sends us the outtakes, there should be a couple of me strangling a mannequin, smiling with a mouthful of cupcake frosting, and other amateur attempts at being a poor man’s Cindy Crawford—which I’ll be sure to share in my Facebook page Bloopers album.

Dinner at Central Kitchen

Our busy day ended with a phenomenal meal at Central Kitchen. In true blogger fashion, no less than eight thousand pictures were taken of each dish before it was eaten…

food bloggers taking pictures of foodStitch Fix LUNA blogger vacay group pic Group pic: Bex, Julie, Monica, Brittany, Gina, Anne, Sarah, Danny, and the awesome Stitch Fix & LUNA teams!

FRIDAY

Friday morning, Brittany and I grabbed a smoothie for breakfast with another health blogger, Elle from According to Elle. Two of my best friends from college live in San Francisco, so while the Stitch Fix/LUNA fun ended Friday morning after breakfast, I extended my stay through Sunday. It was so wonderful seeing my friends, and we spent all day Saturday sipping wine out in Sonoma and then went to a Darius Rucker concert that night—talk about a perfect day!

A huge thanks to Stitch Fix & LUNA! I was sad to see the trip end, and it’s back to reality in Boston now. I’m actually only home for a few days though—on Thursday my boyfriend and I head down to Disney World for a wedding. June has been crazy!

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The links to Stitch Fix in this post are affiliate links.