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.