In addition to teaching Spin and R.I.P.P.E.D. classes at 5:30 a.m.,
Melinda Curtis writes the Harmony Valley series of sweet, fun, and emotional
romances for the Harlequin Heartwarming line (book 4 coming 3/2015). She also
writes independently published, hotter romances as Mel Curtis. Melinda has
received high praise for her romances from both Brenda Novak and Jayne Ann
Krentz. Learn more about her and her books at her website.
Melinda is offering two freebies to readers of this
blog. Download a FREE copy of the steamy Amber
Rules from Melinda’s website October 8-14, 2014. Three books are currently out in the series. Link: www.MelindaCurtis.net Username:
Amber_Rules Password: blogtour2014
And if you sign up for Melinda’s newsletter, you’ll
receive a FREE fun, sweet novella set within the Hollywood Rules world. Link: http://www.melindacurtis.net/join-melinda-s-mailing-list
5 Tips to Get the Most Out of Your
Workout by Melinda Curtis
I’m a writer, which means I have Writer’s Butt (a documented phenomenon,
similar to Reader’s Butt, I’m sure). But I’m also a fitness instructor, which means
my Writer’s Butt isn’t as bad as it could be. Here are five tips to combat Reader/Writer’s Butt and get
the most out of your workout.
1. Set Goals: Do you want to
lose weight? Get stronger? Whittle your waist? Get fit? This impacts how much
you need to up your cardio, increase the weight you lift, target trouble zones
and/or change what you eat. Bonus
tip: always change what you eat to amp up your results. Replace chips with nuts
(good fat), soda with Mio (carbonated water plus a squirt of water enhancer
tastes just like soda), and your favorite Starbucks drink with the skinny
version.
2. Start Slow: Figure out
what motivates you to exercise. Don’t just show up at a class without knowing
what you’re getting into. You want to find something that fits your ability and
makes you smile. If you like to walk outdoors, walk outdoors. If you hate to
step to the music, don’t force yourself into a step class. Similarly, if you aren’t a runner,
don’t sign up for a 5K.
3. Seek Variety: There’s been
a lot of research into the science of muscle tone. One I find the most
interesting is the 6-week theory. Basically, your muscles get smart after 6
weeks of the same routine. Yes, that means the step class you go to with
weights 2x a week is no longer effective if the instructor isn’t varying the
workout. Yes, that means the circuit you’ve been doing in the weight room for
years has reached a plateau…long ago.
4. Think in Intervals: World
class athletes often train with a High Intensity Interval Workout. What does that mean? If they don’t offer a class like this
at your gym, super-charge your workout with 10-30 second high intensity bursts
– go faster, kick higher, dance with more hip action. For example, in the midst
of climbing a hill in spin class or while road cycling, go faster for 10
seconds. Wait another 20-40 seconds and do it again. If you walk to music, pick
up your pace on every chorus, slow back to your regular pace on the verse.
5. Say Hello: You’re more
likely to show up consistently at the gym (or at the park where you walk
everyday) if you interact with other people. Say hello. Start up a
conversation. If someone misses you, you’ll show up more often, and be more
likely to meet your fitness goals.
The Christmas Promise
From the Sweet Christmas Kisses anthology
When a chocolate heiress bumps into a
wounded warrior during Christmas, chaos ensues thanks in part to three fairy
godmothers...er, a trio of meddlesome nuns. The Christmas Promise is a romantic comedy novella that’s
a cross between Runaway Bride and Romancing the Stone. It’s available in
the Sweet Christmas Kisses anthology
for 99 cents.
3 comments:
Thanks for having me today! Here's to making your workout stick so you can enjoy a good book (or a collection of 14 Xmas stories)
I don't know, I'd have trouble saying hello to people I don't know, being so incredibly shy and all. LOL!! I keep learning more and more about you! Great advice here! I probably won't follow it. ;-)
The Christmas books are out, and I'm so happy!
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