You Can Do All Things!

On my forearm I have some beautiful words tattooed – “I can do all things through Christ who strengthens me”.  This comforting statement has profound meaning. It means that because of my Higher Power I can do anything. I can set goals, I can dream, I can live a life of passion, and I can have hope. 


Lately this reminder has helped encourage me. As I prepare for my first competition in 3 weeks I am more tired and I am training more. I am sore all over. I am doing more cardio than I prefer and I am hungry. I want to cheat or take it easy. I walk into the gym each day and have difficulty getting motivated. However I get started. And each and every time I push through. I push harder.  I get stronger.  I run faster. I keep going when I want to stop. Not because of myself. But because I have a strength inside me that allows me to do all things. 

We forget our power. We forget the power we have through our Higher Power. We allow our own flawed thinking and skewed perceptions of ourselves to hold us back. A friend stopped me at the gym the other day to compliment me in my progress. I accepted graciously and then proceeded to tell her where I felt I was lacking and cast doubt and skeptism on my progress. She reminded me my perception was not accurate and that what I saw was not what others saw. She related and talked about her own skewed thinking regarding fitness.  For my friend she was feeling tired, overwhelmed, and exhausted. She had personal issues that were impacting her life and her family. This would cause anyone to be more tired, stressed, and vulnerable. Yet she continued to do!  She kept working out, she kept taking care of her family, and she kept doing well at her job. 

The ability to keep going despite adverse circumstances or a desire to dedicate your self to an activity requires strength. I am not an athlete because of genetic or situational factors. I am an athlete because I have a Higher Power that allows me to do all things. Alone I would not be competing, nor would I have the displine or commitment to keep training. But because I believe in a Mighty and stronger Higher Power I know I can compete and I know I can stay focused and consistent. When we become self involved our thinking becomes narrowed and too focused on self. We start to evaluate our weaknesses and remember our failures. We compare ourselves to others. I am not an athlete. I never compete in anything, nor did I want to. I always quit when things get hard. I do not want to be challenged. Honestly if my training were up to me alone, I would have quit. However my inner power keeps me focused and shows me every time I workout that I can. 

I can do all things. I can!  When I remember the Power I have I am stronger. I am braver. I am more confident. You are stronger than you think. You are braver than you think. You can run faster and longer than you think. You can have self-control around food. You can do one more push-up. You can lose weight, find health, and love your body. You can if you remember your Power!  Your Higher Power is with you all day, every day, and it will give you strength, courage, and passion to all things!

Not your typical “fluffy” fitspo post!

I have written posts on here about working to better myself.  I have read blogs and posters that remind me “I am my own competition”, and all fitness motivation sites urge me to be better today than I was yesterday.  The quest to be a better person is exciting.  The belief that I can work to improve myself, my situation, and my body each day is motivating and inspiring.  But let’s be honest here for a moment – this “fluff” is at the same time, FRUSTRATING!

In order to believe I am capable of being a better person today I have to believe that I am a good person.  The desire to self-motivate implies I have enough esteem and self love to convince myself I am good enough to be better.  Not everyone has self love.  Many of us are filled with self-doubt, shame, regret, and disrespect ourselves.

Decreased self-esteem keeps us small.  It keeps us from pursuing our true potential.  The problem with self-motivating tips and encouragement that uses lines like, “I am my own competition” is these do not work if I do not like who I am and I do not see much to strive for.  We are very self-critical and it is likely you judge yourself, your behaviors, your thoughts, and your body.  You see what is wrong.  You see what needs to improve.  Sure you see others improving their bodies and their lives but because you are unsure of what you can do, you do not see your potential.

People that self-evaluate and seek to improve self have a tendency to also focus on weaknesses.  I am going to get a bit personal here.  I am 9 weeks into my prep for a bodybuilding (bikini) competition.  The season has commenced and many have already competed.  I follow several accounts on social media as a means to motivate myself, and I witness my inspirations compete and succeed.  I see their physique and compare my body to their body.  When I do this I think, “I am not prepared” because I see they look better than me.  (Please don’t see this as a means to obtain sympathy or encouragement – I am being really honest here – we all think these things – many just won’t admit it).  I see their legs and then I see my legs, my greatest weakness.  My legs is where I hold my body fat.  My upper body is lean and vascular however rather than focus on my best area, I focus on my worst.  For so long I used this weakness as my motivation to work hard in the gym and lift harder in order to train and shape my legs.  Sadly I started to dread leg day and I started to feel weaker in my legs, rather than stronger.  This only caused further frustration.  As I continued to use self-talk and encourage myself that “I can improve myself”, “I am the barrier”, and “I am my own competition” my legs slowly started to look better.

The problem starts when I compare myself to others.  In the fitness world there are fit and beautiful people everywhere, it is hard to NOT compare myself to them.  I tell you this to let you know that, first of all, you are normal.  Secondly even fit people, people that compete, see weakness and compare their weaknesses to others.  Lastly do not be discouraged if you struggle with self-motivation and pushing yourself to the next level.  I understand.  We compare ourselves to others but many fitness motivators discourage us from this.  They ask us to see our own strengths and improve our weaknesses.  Yes this is true, and yes it works, but why not use others to motivate us as well?

As I pour over fitness pages for encouragement and motivation I see girls with well-defined quads.  They boast of their ability to lift heavy and their ability to break personal records (lift heavier than they have been able to lift previously).  I want to be like them, at least have their quads, so why not lift like them?  If I want to achieve a goal that another person has successfully achieved I am going to do what they do.  I am not ashamed to say I am a copy cat.  If they can increase how much they dead lift, then so can I.  Once I started to think this way I walked into my next leg training session with encouragement and motivation.  I was able to lift heavier and even set personal records.

I became comfortable with myself, at least comfortable enough in the work I was putting into my training, and stopped pushing myself.  I needed to see my weaknesses compared to others and I needed to use that motivate myself to work harder.  We need a challenge, at times, otherwise we become complacent. But if we are going to change and improve we need a challenge, and we need things to be hard.  Losing weight, maintaining weight, living a healthy lifestyle is NOT easy. If it were easy obesity would not be considered an epidemic.  Just like any thing in life we reach a period where our motivation will decrease.  No one has 100% motivation 100% of the time.  I encourage you to work to be a better you.  I encourage you to focus on how you can improve.  You are your own competition.  But I also encourage you to work to be better than your motivation.  Seek people who motivate and encourage you and then work to be better than them.  Compete with yourself but know that it is OK to compete with others too.  They say there is only 1 winner.  If that is true I want that to be me! Therefore I will work harder to be better than myself and better than my competition.  If you want to win and be successful I encourage you to work harder to be your best self but also work harder to beat me!

Full Body Workout

Here is a treat for you all today.  I am posting a full body workout.  This is my go-to workout.  This is for anyone looking to start strength training and not sure where to start.  It is also for people that have been involved in a strength training program but looking for variety and a way to change up the routine.

This is a 5-6 days a week workout plan.  It includes 2 leg workouts because my legs are my weak area.  I do not do much cardio, however if I do cardio it is only 2-3 days a week for about 30 minutes.  These workouts should take no more than 1 hour.  Moving quickly through the exercises and the sets will keep heart rate up and increase intensity and it will burn extra calories.  These workouts should increase breathing and cause you to break a sweat.  Lift a weight that is heavy and difficult but light enough to complete all reps for all sets.  As you near the end of reps during a set the muscle you are working should feel a burn!

MONDAY – Shoulders/Abs

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

 Set 1:

Shoulder press

Delt fly

Arnold Press

Lying leg lifts (25)

Set 2:

Front raise

Side raise

Delt pull

Reverse crunch (25)

Set 3:

Shoulder shrugs

Shoulder fly

Planks (45 seconds)

Tuesday – Back/Biceps

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

Set 1:


High row

Seated row

Set 2:

Wide Grip Pulldown

Close Grip Pulldown


Set 3:

Bicep Curl

Preacher Curl

Rope Curl

Wednesday – Chest/Triceps

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

Set 1:

Lying Bench Press

Incline Bench Press

Sit ups (25)

Set 2:

Seated Chest press

Cable fly

Tricep Pushdown

Set 3:

Tricep Kickbacks


Plank (45 seconds)

Thursday – Rest day or cardio day – take a spin class/Group X class/Yoga

Friday- Quads/Abs

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

Set 1:

Front squat


Set 2:

Step ups


Set 3:

Leg Press

Leg ext

Split Squat

Calf raises

Set 4 – Abs:

Leg lifts (25)

Reverse crunch (25)

Plank (45 seconds)

Saturday – Upper Body

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

 Set 1:

Bicep curls

Shoulder press

Chest press

Sit ups (25)

Set 2:

Tricep ext

Back row

Lateral raise

Reverse crunch (25)

Set 3:

Chest fly

Wide grip pull down

Preacher curls

Leg lifts (25)

 Sunday – rest day/cardio/1 more leg day (if you have it in you)!

4 sets 12 reps – little to no rest between each exercise – 30 sec/1 minute rest between each set

Set 1:


Hack squat

Set 2:


Hamstring curl

Set 3: 


Calf raises

Set 4:


Donkey kicks

 Pistol squats

Sit ups (25)


*Note: Stephanie is not a personal trainer.  This workout is based on Stephanie’s experience working out and consists of Stephanie’s favorite exercises.  






The ONE Thing You Can Do To Improve Your Workout Gains

I have been working out consistently for about 7 years. I have also maintained healthy eating consistently during that time. Granted the intensity at which I worked and the dedication to my meal plan have not always been 100 my commitment, passion, and interest to maintain fitness and achieve physical goals with my body have always been consistent. 

Despite all my work I still see areas of my that need improvement. I am probably like most girls that complain about particular areas of my body. A lot of my commitment and dedication to working out and eating well was an attempt to change my body. And still after all this time, I struggle to accept, appreciate, and value areas of my body. In fact I felt ashamed of parts of my body and I would try to hide these “flaws”.

Outsiders see my body and have their own opinions and I have been called crazy for not fully accepting my body. People may say “you are so skinny”, “you are so fit”, or “I wish I looked like you”. However kind those words may be I struggled to accept their compliments because all I saw was “thunder things”. How I viewed my body, known as body image, was not accurate and was based on a skewed idea. 

Researchers posit that body image consists of an individuals thoughts about their body and these thoughts are based on the individuals situation (Bruin, Oudejans, Bakker, & Woertman, 2011).  For example you see your body as it relates to an idea in your head that developed from seeing others, watching TV, and reading magazines. When what you see does not match the idea in your head you will start to judge your body. Judging your body and having negative thoughts about your body will prevent you from seeing your body accurately. It will cause you to have negative thoughts and feelings about your body. If you think you have “thunder thighs” then when you look at your body you will see “thunder thighs”. This is not just an issue that will impact individuals with eating disorders. No, body image will also impact people that strive for fitness and health. This is known as “athletic body image” (Bruin, et al., 2011). Athletic body image is based on your evaluation of your body as compared to another athlete or fitness professional. You may be working hard but if you are comparing your progress to someone else’s you can develop a negative body image. This will only cause you to continue to compare, continue to make you feel bad, and keep you from seeing all your hard work and feeling proud about that work. 

Your progress toward a healthier body is directly related to how you think about your body. For example if I see my thighs as big and fat then I will see my thighs as big and fat when I look at them.  All of this information is necessary to tell you the one thing you need to do to improve your body and make progress on your fitness and health goals. 

Simply change your thinking! 

Your work in the gym and your dedication to healthy eating is working but if you continue to judge your body you will not see this progress. As I shared above I have really struggled to accept my legs. Despite all my hard work I continued to judge my body and dislike my progress. There is power in thinking!  So I decided to hink differently about my legs. I decided to praise them. I choose to see the positive and remember that my legs are strong. I expressed thanks and gratitude that my legs help me move, walk, lift, run, and live a blessed life. This thinking shifted my attitude. Once all the negative thinking was out of the way I was able to see my body in a different way. I was able to see progress in my legs. I was able to see the muscle definition I had been working toward. I was able to embrace my legs and found excitement in the progress. 

Embrace the things you do not like about yourself. Honor, respect, and value your body. Identify your problem area and point out all that is great about it. Rather than criticize your body for what is disappointing, praise your body. Doing this will allow you to see the progress. Thinking more positively will help you learn to love and enjoy your body, flaws and all. 

Tell me, what is your favorite thing about the least favorite part of your body?  



Bruin, A. P., Oudejans, R., Bakker, F., & Woertman, L. (2011). Contextual body image and athletes’ disordered eating: The contribution of athletic body image to disordered eating in high performance women athletes. European Eating Disorders Review, 19(3), 201-215. 

Look Like a Pro in the Gym

It is no secret that strength training is my love.  I have been working out for years, but found my love for strength training only a couple years ago.  Rewind a few years ago and you would have found me working out for hours.  The workout consisted of a lot of cardio and some weight training.  I was skinny but still felt “fat” and did not feel I was making gains.  It was not until I started focusing on strength training that I noticed a change in my body.  I now have muscle definition.  I am lean, strong, and fit.  Strength training made me love my body and respect my body.

It can be intimidating and hard to start a strength training routine.  Often, without hiring a personal trainer, you don’t know where to begin.  I think women avoid the free weight area of the gym because they are lost and not sure where to begin.  And it seems that people think they need to spend hours in the gym lifting weights to but your strength workout is very effective with only an hour of work. There is no need to spend hours in the gym lifting weights.   Well I am here to show you how to get an effective full body strength workout that will leave you a lean and fit machine.

This workout is simple enough to follow and simple enough that form should be maintained.  This workout will make you look like a pro in the gym.  Just grab a set of weights and start moving.  You can do this workout at home or at the gym.

Set 1: 1 warm up set; 3 work sets 12 reps – The first set is a warm up set.  Grab a weight that you feel comfortable with and lift for 6, if if it is too light, go up another weight.  Find a weight that is challenging to complete 12 reps.

21 point bicep curl

Overhead Tricep Extension


Side Crunch

Set 2: 1 warm up set; 3 work sets 12 reps – The first is a warm up set.  Grab a weight that you feel comfortable with and lift for 6, if it is too light, go up another weight.  Find a weight that is challenging to complete 12 reps.  You will need a bench for the next 4 exercises.

Chest Press

Back Fly

Split Squat

Leg Lifts

Set 3: 1 warm up set; 3 work sets 12 reps – The first is a warm up set.  Grab a weight that you feel comfortable with and lift for 6, if it is too light, go to another weight.  Find a weight that is challenging to complete 12 reps.

These combo exercises will get the heart rate up for an extra calorie burn!

Reverse Lunge with shoulder raise Right side for 12/Left Side for 12

Squat with Shoulder Press

Single Leg Dead Lift with hammer curl


Did you enjoy the show in the background? Stay fit!

10 Things You Need to Become Fit4Life!

Health, fitness, and wellness is a lifestyle.  So many people start dieting and exercising but struggle to maintain these behavior changes.  Behavior change is hard.  Starting a new routine is hard.  However health, fitness, and wellness is for everyone.  Try these 10 things to make health, fitness, and wellness a lifestyle.

1.  You cannot out train a bad diet.

You can workout for hours in the gym and burn hundreds of calories but if you are not eating well you may not see the results you hoped for.  Progress is what will keep you motivated and enjoying your new lifestyle.   People are more likely to give up when they do not see results.  And if you want results, you will want to change your diet.  A study looked at weight loss for three different groups.  One group only consumed a low-fat diet, one group only engaged in physical exercise, and the other group engaged in both.  The low-fat diet group lost more weight than the physical activity group and the group that changed their diet and engaged in physical activity had the highest weight loss of the three groups (Foster-Schubert, et al., 2012).  Sure exercise and its many benefits will lead to some weight loss but it may be slow.  Eating a nutritious diet will support weight loss efforts and improve overall health and wellness.  Below is a sample meal plan.  This meal plan can be adjusted to meet personal preferences.  But eating for a well-balanced and nutritious lifestyle includes 5-6 meals a day and each meal will include a protein, carbs, fats, fruits, and vegetables.  Please see for additional information.  Eliminate sugars, processed foods, sodas, and fast foods 80% of the time in order to maintain a healthy diet.  Jennifer McDaniel, spokesperson for the Academy of Nutrition and Dietetics reports that eating well 80% of the time will help keep the body toned and allow for you to enjoy less healthy food some of the time, and you won’t have to worry about weight gain.

2.  Be active everyday.  

If you are going to start eating better you are going to start feeling better and you will have improved sleep and increased energy.  Use this increased energy to be physically active.  Physical activity includes a walk around the park, a swim, a bike ride, playing soccer with your kids, or dancing.  Everyone varies in the type of exercises they enjoy.  Everyone also varies in the amount and intensity needed to meet fitness goals.  In order to lose weight you will need to engage in more frequent and more intense physical activity.  The Center for Disease Control and Prevention suggests that individuals that want to maintain weight need to engage in 150 minutes of moderately intense physical activity and 75 minutes of intense physical activity a week.  Moderate means your heart rate has increased and you may be breathing heavier but you can still talk.  Intense physical activity also increases your heart rate and breathing but it is more difficult to talk.  Moving every single day for about 30 minutes should be ample time to start, maintain, and live a physically fit life.

3.  Set goals for yourself.  

People that set goals are more successful at starting and maintaining healthy eating and weight loss (Mann, de Ridder, & Fujita, 2013).  There are different types of goals.  There are long-term goals and there are short-term goals.  Pursuing a healthy lifestyle is a long-time goal.  It is OK to set an established goal weight.  Perhaps your goal is not about weight loss but rather on a physical endeavor, like running a marathon.  These types of long-term goals keep you focused.  However progress to these goals can be slow at times and there will be many struggles along the way.  Therefore I encourage you to also set short-term goals.  Set a daily goal for hours you will workout or exercises you will complete.  Set a weekly goal for consuming fast food only 2 times.  Set a monthly goal to lose 5 pounds.  The smaller goals will build to help you reach your ultimate goal.

4. Once you have goals set you can make a plan.

People that made a plan were more successful maintaining healthy behaviors than people that did not make a plan, even though all had a desire to be healthy (Van Osch, et al., 2010).  If you want to be successful you need to plan.  To develop a successful plan you want to plan for where, when, and how you will engage in the healthy behavior.  Write in your calendar or set a reminder on your phone to alert you that at a certain time you will go to a specified gym and you will perform the specified workout.  Specifically state  what you plan to do that day.  The same goes for healthy eating.  Pack your meals the day before, or a few days before, and take your food with you.  Set a reminder on your calendar to alert you it is time to eat so you will not miss a meal.  Fail to plan and you plan to fail.

5. Eliminate “I can’t”, “I don’t have time”, and “I’m scared” from your vocabulary.  

What you speak, you believe, and what you believe, you do.  Saying these things to yourself will make it difficult to maintain a healthy lifestyle.  These phrases will hold you back.  Start saying things that make you feel encouraged, excited, motivated, and empowered.  Say “I can”, “I can make time”, and “I can do all things” and you will find that this becomes your truth!

6.  Do not be afraid to add strength training to your healthy routine.

Did you know that people with health issues like chronic pain and stroke have greater recovery benefits when they employ a strength training routine?  Furthermore people with physical disabilities are using strength training to improve and rehabilitate the body.  Not to mention that strength training is also associated with an improved mood.  The human body was designed to move, build, go, and grow.  The body is strong.  Strength training will not make you look like a bodybuilder, trust me, bodybuilders go above and beyond strength training.  Strength training will help your body move better.  When the body can move better you start to feel better.

7. Educate yourself about foods and nutrition.  

Awareness is key to change.  There is a lot of research out there that demonstrates that simply having awareness is not enough to change behavior.  In one of the studies above a group of people were only provided education about healthy eating and physical activity.  Although education increased desire for change it was not enough to make people actually start (or stop) new behaviors.  But education can be powerful if it is meaningful.  Find an area of health and fitness that interests you.  Perhaps you like to cook then read about how to cook healthy foods.  Perhaps you like to know how things work then watch documentaries about athletes.  Education will help you know which choices are right for you.  Education can give you confidence to make the right decision.

8.  Find a hobby you love.  

This does not have to be associated with health at all. Perhaps you love to paint, sew, or scrapbook.  Maybe you are an animal lover.  People watching is a hobby one can love as well.  What is the thing that you like to do that relaxes you, takes your mind off things, and makes you feel complete? Find ways and make time to enjoy these things.  One study suggested that individuals that are engaged in more leisure activities were also more physically active (Taylor, et al., 2012).  Go out and have fun!

9.  Take a Self-Inventory.  

Ask yourself, “on a scale of 1-10, how motivated are you to workout 30 minutes a day for 3 days a week?”  1 is not very motivated and 10 is very motivated.  If you pick a number under 7, ask yourself “what do I need to get to (the next number)?”  Then see how to attain that resource needed to increase your motivation.  Once you have this resource, ask yourself the question again and repeat the process.  If you initially pick a number that is over a 7 that is pretty motivated.  But you may need to ask yourself “why am I not more motivated?”.  This question can help you identify excuses for decreased motivation and can help you decide how to overcome the excuse.

10.  People that are fit have balance.  

Balance is necessary to have fun, enjoy time with family and friends, and enjoy yourself.  Only athletes and models live a life of strict diet and workout plans.  And they do not live that lifestyle all year long.  During the offseason athletes will loosen their diets and workouts.  You will not be successful if you are in the gym for hours every day.  You will miss out on things with family and friends.  It is OK to have cake or ice cream if you are making healthy choices most of the time.  Enjoying life requires you to enjoy food and enjoy others.  Enjoying life also means making decisions every day that impact your body, your diet, your interactions with others, and your mood.  There are days that will be harder than others and days that you will feel like a Rock Star.  Both are OK!  Both are Normal!  Take life one day at a time and this will help you stay focused, healthy, and fit.


Health, fitness, and wellness starts with one positive behavior change.  This behavior change will lead to others because when you become better in one area of life, you start to feel better in all areas of life.

Sample Meal Plan – please click this link to access a sample meal plan


Foster-Schubert, K., Alfano, C., Duggan, C., Xiao, L., Campbell, K., Kong, A., … McTiernan, A. (2012).  Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese postmenopausal women.  Obesity, 28(8), 1628-1638.

Mann, T., de Ridder, D., & Fujita, K. (2013).  Self-regulation of health behavior: Social psychological approaches to goal setting and goal striving.  Health Psychology, 32(5), 487-498.

Taylor, S., Ward, P., Zabriskie, R., Hill, B., & Hanson, C. (2012). Influences on active family leisure and a healthy lifestyle among adolescents.  Leisure Sciences, 34(4), 332-349.

Van Osch, L., Reubsaet, A., Lechner, L., Beenackers, M., Candel, M., & de Vries, H. (2010).  Planning health behavior change: Comparing the behavioral influence of two types of self-regulatory planning.  British Journal of Health Psychology, 15(1), 133-149.


I am going to be honest and tell you that cardio is my least favorite way to workout.  It is necessary however.  The classes I teach at the gym are mostly cardio based and cardio is fun in a group format.  There are times when a group class is not available, for various reasons.  And in those cases using cardio equipment in the gym becomes a necessity.  Steady state running is BORING!  And other then burring a couple hundred calories there really is not much benefit for running on the treadmill for 30 minutes.  But there is hope!  I am including a high intensity treadmill workout for you.  High intensity cardio burns more calories, challenges your cardiovascular system, burns more fat, and even promotes strength building.

45 minute Treadmill workout

1 minute – run a nice easy pace to warm up the body.  This pace should be about a jog.

2-5 minutes – increase pace to a run.  This should be a pace that causes your breathing to increase but not cause you to be breathless.

5 minute – increase incline to 1.5 and keep pace the same.

6 minute – increase incline to 2.5 and keep pace the same.

7 minute – increase incline to 3.5 and keep pace the same.

8 minute – increase incline to 4 and keep pace the same.  (this should start to be more difficult and you will feel like you are running harder to keep up with the pace).

9 minute – increase incline to 5 and keep pace the same.  Stay at this incline for 2 minutes.

11 minute – start to slowly decrease incline.  At 11 minutes decrease incline to 4.

12 minute – decrease incline to 3.5.

13 minute – decrease incline to 2.5.

14 minute – decrease incline to 1.5.

15-20 minute – decrease to 0 incline and run at pace.

21-22 minute – decrease pace back to slower jog pace. The next 5 minutes will be an active recovery to prepare you for the last half of the workout).

23-25 minute – increase pace to fast run.  (Now we party).

26-30 minute – tabatas – Sprint for 20 seconds and rest for 10 seconds for 4 minutes.  Sprint as fast as you can.  Turn the speed up on the treadmill and RUN.  Take your recovery by placing feet on the side so you do not have to worry about changing speed on the machine.

31-33 minutes – reduce speed to slow jog – You have earned this recovery.

34 minute – increase incline to 5 and sprint for 30 seconds – recover for 30 seconds

35 minute – keep incline and sprint for 45 seconds – recover for 15 seconds

36 – keep incline and sprint for 1 minute

37 minute – recover for 30 seconds – sprint for 30 seconds

38 minute – recover for 15 seconds – sprint for 45 seconds

39 minute – sprint for 1 minute

40-42 minute – decrease incline to 0 and reduce speed to jog

43 minute – decrease pace to fast walk

44 minute – decrease pace to slow walk.

45 minute.  YOU ARE DONE!

This is a tough workout.  I dread it when I have to do it.  But it is effective.  Enjoy!!