10.18.2017

smocked off the shoulder and interval treadmill training

smocked off the shoulder dress

smocked off the shoulder dress

smocked off the shoulder dress

smocked off the shoulder dress

smocked off the shoulder dress

smocked off the shoulder dress

dress : SMOCKED OFF THE SHOULDER DRESS  more sizes and colors here // necklace : SKINNY GOLD NAMEPLATE NECKLACE // necklace : ROSE GOLD NAMEPLATE NECKLACE // bag : CHANEL WOC // shoes : HERMES ORAN SANDALS




As I said on Insta Stories earlier this week, working out is a priority of mine and my special me time. I try to make it a priority everyday and for sure 5 days a week. I feel better, more present, more energetic and like a better mom with a little part of the day dedicated just to me. I want to start sharing my weekly workouts with you. They are nothing special and are easy for me to fit in between handling two cuties. 

In this post, I wanted to share one of my favorite intervals that I created for myself. I cannot get on the treadmill and trot along at one pace. It is so boring! So this interval keeps me busy, out of breathe and the workout passes by so quickly.

Note: I have been running most of my life and continuously through both of my pregnancies and within 3 weeks after. So these speeds are what I use. If you are a beginner, please start at a pace 1-1.5 mph slower than what I have below 

First interval:

0-2 minutes : walking at 3.8-4 mph
2-4 minutes : run at 5.8 mph
4 minutes : add on .1 mph every 30 seconds until you meet your max {I go to 8 mph}
Example:

4:00 :5.9 mph
4:30 6 mph
5:00 : 6.1 mph
5:30 6.2 mph 
and so on...

after you hit your max for at least 30 seconds, return to your warm up pace for 1 minute

Second Interval:

add on 0.1mph every 15 seconds
 until max 
hold max for at least 30 seconds

maybe your max for the first interval was 7 mph, try to make this one an improvement by adding on at least 0.3mph and hold the last sprint for 30 second. 
Return to base for 1-1:30 minutes

Third interval:

add on 0.1mph every 10 seconds
until max
hold max at least 30 seconds

Cool Down at base for at least 1:30 seconds, then slow down mph 0.2 mph every 20 seconds until walking. 


This interval is one of my favorites and makes the time go so quickly. I am dripping sweat when it is over and I feel like a new mom! Each week, and each day, the speeds and ease are different. One day, my max might be 8.8mph and another 7 mph. Listen to your body and high five yourself when it is over. Remember, every day is a chance to improve!




photos by Asha Bailey


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