Interval training is an effective way to get more out of your workout and burn more calories.
With Interval Training, you should be working at or above 85% of your max heart rate for a period of time, followed by a recovery period at 60-70%. This type of workout has a lingering effect, which helps your body burn more calories after your workout.
To learn more about Interval Training, check out Jodi’s blog on "The Importance of Varying Exercise Intensity.”
Now turn up your tunes and get to work!
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- Start a hobby that you’ve always wanted to learn. Whether it be a new fitness class, or something non-fitness related, starting a new hobby is proven to help increase your self-esteem.
- Laugh. Laughing speeds up your metabolism, and lifts your mood!
- Spend time with like-minded individuals. It's great to surround yourself with people who have common interests. This will make you feel supported in things that you're interested in.
- Remind yourself what you’re thankful for. It's sometimes easier to think of what is wrong in life instead of what you're grateful for. Remind yourself what makes you thankful every single day.
- Practice being grateful for your body. Your body can do amazing things, even if you’re not where you want to be when it comes to your fitness goals, be thankful for where you are and what your body can do.
- Let go of your inner perfectionist. Being too hard on yourself will get you nowhere. Work hard towards your goals, but if you accidentally take a step backwards it'll be okay.
- Make time for yourself. Treat yourself to some time doing what you love each and every week.
- Be kind to yourself. Along with being kind to others, be kind to yourself.
- Let go of judgement. Judging others, especially at the gym when they're working on themselves doesn't help anyone. Live a judgement-free life.
- Meditate. Relax, and focus on your breath.
Keith “Temple” Trotter’s life changed forever when a photo of him weighing 386 pounds showed up on his Facebook timeline. Since then "Temple" has lost over 160 pounds with Snap Fitness. He is passionate about helping people and organizations achieve sustainable, transformative change and his book about his journey, 100 Small Steps | The First 100 Pounds, is available at your local bookstore!
Temple states: As I get closer to my goal of losing a total of 200 pounds or more, I realize that the battle is much more psychological than physical so I have been focusing on five key concepts:
- Knowing and focusing on WHY I’m doing it. I'm doing this so that I don't cheat myself out of the best life and best me I can have.
- I am focused on surrounding myself with positive energy and rejecting all judgement and shame
- I know this last push is going to hurt, and I just have to get over it.
- I am embracing being held accountable. I weigh in and post my weight on my personal FB page along with my goals and trust me, when I slack, there are 1,100 people encouraging me to get back on track.
- I have partnered with professionals to know and track my numbers, get my nutrition in order, and crystallize the message so I can inspire others.
“Who is that,” was my immediate thought when a picture of me weighing 386 pounds showed up in my Facebook timeline in January of 2010. Needless to say, I was devastated. At first, I didn’t even recognize myself. I had been living in denial about my morbid obesity and now there it was front, center and brutally honest. I could no longer control the message in my mind. Reality was here, and it wasn’t pretty.
I wasn’t alone. A study released by the Center for Disease Control’s National Center for Health Statistics in 2012 outlined that I was among the 35% of American adults who could be classified as obese in 2009. Even more shocking, 17% of US children were obese as well. That’s approximately 91 million men women and children all with an exponentially increased risk for developing heart disease, strokes, and diabetes.
In my book, 100 Small Steps: The First 100 Pounds, I outline the psychological steps that were necessary for me to lose 168 pounds and effect sustainable, transformative change. In my journal notes, I found insights into unlocking my full human potential, breaking through years of dysfunctional coping mechanisms and sometimes crippling depression. There are in fact 100 steps, but they can all be summed up in the above five key points.
It has taken me five years to find and refine my “Why,” and just as long to implement these lessons as part of my daily life. Sometimes I fail and that’s totally OK because failure is part of the growth process.