Amy Culver - The Queen Of Lean

Holiday stress

Holiday season isn't all just about food

Plan ahead to stay on the right track

Prioritize this Thanksgiving

Choose treats wisely during the holidays

Starting a weightlifting routine

Healthy body has right signs

You need a livable food plan

Tailor your food according to needs

Plan strategies for when life gets hectic

Traveling can challenge eating habits

Parenting your own inner spoiled child

Long-term motives create long-lasting results

Interval training works for anyone

Check ingredients when eating out

Get out of the house for your workout

Lack of sleep may lead to weight gain

Cooking extra saves time and calories

Even small changes can make an impact

Swimming is a good
all-around exercise

Don't let slip-ups destroy your plan

Make your lifestyle and health compatible

A little exercise can yield big results

Food plans can help you eat right

Moderation is weight-loss key

Give your weight-loss plan time

Combat post-holiday blues with activity

Choose holiday calories carefully

Good kitchen tools make life easier

Enjoy feast in moderation

Start planning holiday meals now

Don't buy Halloween candy too early

Theaters offer healthy snacks

Try to avoid evening snacking

Tips to stave off hunger pangs

Stuck?  Reassess your routine

Avoid peaks and valleys in diet

Measure size of food portion to help tip scale in your favor

Learn to love being thin

Change your lifestyle; don't just diet

Fruity thoughts to keep fit

Water can ease cravings

Working a pool into your exercise routine

Stay focused, move forward

Delay caving to craving

Review of daily plan should include diet & activities

Holidays are never-ending

Measuring food is key to weight loss

Food-logging can help in weight loss

Find ways to make exercise fun

Reserve time for your exercise program

Substitutions for your holiday treats

Moderation is key to good diet

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Interval training works for anyone

Many people have heard of interval training but believe that it is only for athletes or those who are very physically fit.  That is not true.  Interval training can be good for anyone.  Like any other exercise, you tailor it specifically to your fitness level.

Interval training simply means that you alternate your workout level between higher and lower intensity.  You define your intensity scale based on your comfort and fitness level.

A good scale to use is your rate of perceived exertion.  Create a personal scale that ranges from 1-10.  Level 1 would be resting, and 10 would be your absolute maximum effort.

So, if you are working in the 4-6 range, you can spend a bit of time working in the 6-8 range.  Here is one example of how that might work:

On a treadmill, you usually work at 2 mph with no incline.  After a warm-up period of five minutes, increase either the speed or the incline (one or the other, not both) for a short period, such as one minute.  Then decrease it back to the usual level for two to three minutes, then increase it, then decrease it, and so on.  You can vary your entire workout this way, perhaps alternating between increased incline and increased speed. 

Why would you want to do this?  First, it makes your workout more interesting, and it breaks it into smaller portions, which makes your workout seem to go much faster.  It also helps to gradually increase both your strength and stamina.  If you do intervals regularly, you will find that, over time, both your high and low levels will increase.  For example, you might find that your base level increases to 2.5 mph with a 2 percent incline at the same rate of perceived exertion.