Rain, Rain, Go Away - (Fun 10-minute interval!)

If you're in Atlanta this spring, you've become really attached to your umbrella (or damp clothes and hair!). You know, I'd rather have rain in May than 95 degree weather, so I'm not complaining. However, wherever you live, in the spring, during daily walks or runs, aren't we all sort of hoping to enjoy the sweet smell of honeysuckle and embrace the crisp air?

Rain, Rain, Go Away!

A client recently asked me how to get motivated to move (despite the rain) when she'd finally grown accustomed to her daily walks outside among the hilly roads in her neighborhood. She expressed how much she hates the treadmill, elliptical, and/or any inside stationary cardio machine - "They are boring with a capital B. Five minutes feel like 50."

I understand. Almost. And, no, you don't even need the latest and greatest iPod from the Apple store. (however, I'll never dis on an iPod - I love music too much!)

Give the treadmill, or the elliptical, or the stationary bike, or even the stairclimber a little love. Give them a break. They can actually be awesome tools to tune into your body, to break an exhilarating sweat, to create some warm energy in your body, to help you sleep well, to improve your heart and muscular health, etc. And, no, you don't have to linger for an hour. 20 minutes will do!

Have some fun with a cardio machine at your fitness center - play with the resistance and incline levels. Or, pick an automated program. Vary the speed, the incline. In fact, your body will appreciate the variety, and your spirit will feel light and energetic - just promise yourself 10 minutes - I bet you'll go further!

Here's a 10-minute interval I love to use on the treadmill, but you can use it on any machine (or when the weather is clear, use it outside too!) - Whether you use an iPod or just the tune and rhythm of your breath, feel your body warm up, and enjoy discovering the strength and power of connecting your body and breath.

2 minutes - powerwalk (take a long powerful stride, squeeze your buns, stay upright, breathe)

5 minutes - run at a comfortable (not huffing and puffing) pace

2 minutes - sprint (make it a fun pace, not miserable!)

1 minute - recover (walk or jog slowly)

Repeat!

That equals 10 minutes. Of course, please modify to suit your level and needs. See how this 10-minute interval of varying your pace, incline, resistance can make you feel. Get creative and keep your body happy by listening to its needs to move and rest!