Monthly Archives: October 2012

Hardcore Cardio – Intervals!

Up until this point, my workout posts have been pretty mild. But guess what?! I have been cleared by my surgeon, athletic trainers, and the NCAA to return to normal training so get ready for some more intense workouts and fitness variety :D

Any fitness trainer, coach, athlete will tell you that INTERVALS are by far one of the best ways to increase your speed/strength. An hour on the treadmill, steady-state, will no doubt burn calories. BUT if you want to see improvement and work up to faster speeds, you’ve got to add in some intervals one or two times a week.

Intervals combine shorter, faster bursts of energy with a moderate rest period in between. It kind of seems like “cheating” because you get to rest so much, but that’s because the sprints should be faster than comfortable pace! Also, to make sure this workout is effective, try your best to maintain the same pace during the sprints from the first one to the last one. There is no point if you slow down as you get tired, because your body’s break through happens as you push past fatigue!

Here is a moderate interval workout on a track, using the straights and curves as your guides:

I loved this workout in high school. I remember we did this on the first day of junior year, when the temperatures had to have been in the high 90s. I had my pink water bottle on the track with me, and pounded out the laps. Workouts like these will get you in shape quicker than just adding mileage!

Pin in here! :)


Something amazing happens in October. The whole nation bans together to acknowledge Breast Cancer Awareness Month. It is inspiring to see how PINK has taken over the country, and my school is no exception. At our Homecoming game on Saturday, the football team wore pink gear, the athletic trainers wore pink polos, and one of the sororities passed out pink ribbons to fans:

I think efforts to broadcast Breast Cancer Awareness have come so far, and there is an incredible amount of organizations and individuals doing what they can to contribute. Our school gym is promoting Breast Cancer Awareness with “Pink Week.” It promotes health and fitness while raising money to donate to The Susan G. Komen Foundation For the Cure. This week they are hosting a Dodge ball Tournament, Indoor Climbing Competition, Splash and Dash Race, and Fitness Classes where 100% of proceeds are donated to Susan G. Komen.

Many people, myself included, are sporting pink athletic wear all week long to show our support.

I think of health as primarily related to exercise and nutrition, but there are much bigger aspects to health. Reminders like Pink Week are a reality check. A reality check to be thankful for our bodies and our health, and to support those who are battling cancer and sickness.

Your body is so much more than just muscle, fat, and organs. When your body blesses you with good health, show your appreciation by fueling it with good nutrition and exercise. And don’t forget to wear your pink with pride this week.


Homemade Honey Latte

It’s been a while since I posted a coffee recipe! Once upon a time, Starbucks made a Honey Latte. They were my favorite, and I was hooked. One day, after ordering an Iced Honey Latte, the barista told me they were seasonal, and no longer on the menu. It was honey heartbreak. (But seriously, what season is honey in anyways?!)  I have waited for them to return with no luck, until this morning, when I decided to take matters into my own hands.

Golden Goodness

I know honey is practically tea’s best friend, but it sure works with coffee too. If you like your latte’s sweet, this is a perfect alternative to a pump of white chocolate syrup. It’s sweet and delicious and melts into the steamed milk like dulce de leche.

No espresso maker, no problem. All you need is a coffee maker and a stovetop. This was the first time I tried steaming my milk in a sauce pan and it worked out great!

Honey Latte (Version 1)

  • 2 shots espresso or 1/4 cup STRONG coffee (like my title ;) )
  • 1 Cup (8 fl. oz.) non-fat milk
  • 1 Tablespoon pure honey

Heat the milk in a sauce pan. After about 3 minutes, add in the honey and whisk together. Heat until it is steamy, but not boiling. Whisk rapidly to produce a little “foam”.

Pour your espresso/coffee, into your coffee mug. Pour the honey milk into the coffee.

Wanna twist? Try Honey NUT Latte:

Instead of regular non-fat milk, substitute unsweetened Almond Milk, or add a drop of almond extract to your honey milk mixture in the saucepan. Go nuts!

So there, Starbucks. I don’t need your stinkin’ latte, I can make my own :)

Don’t forget to pin this here:

%d bloggers like this: