HEALTHY LIVING WITH JANICE--GUEST AUTHOR MELINDA CURTIS ON 5 TIPS TO GET THE MOST OUT OF YOUR WORKOUT

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.

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