Imagine, Believe & Achieve 4 Week Cardio Challenge

achieveI don’t know about you but I seem to do cardio in spurts! I like it and I am in the groove and feeling it then I hate it, shut down and completely stop doing it for weeks or months at a time! After completing my first half marathon 2 weeks ago my cardio has been non-existent and I don’t want that 2 weeks to turn into 2 months.  So starting tomorrow I will begin a different kind of cardio journey that does not include a race at the end. I will do 40 min of cardio 4 days a week for the next 4 weeks (on top of my weight training). I will use this guide below!

Print it out and put it in your gym bag…a plan for the next 4 weeks can’t hurt right?!!?

Feel free to follow along and let me know how you are doing!

Week 1:

Day 1 and 3: 2 min jump rope, 5 min row machine, 15 min Arc trainer, 18 min moderate pace run on Treadmill

Day 2 and 4: 1 min jump jacks, 1 min jump squats, 20 min mid incline fast pace run treadmill, 18 min mid to heavy alternating resistance Arc trainer

Week 2:

Day 1 and 3: 5 min moderate pace warm up laps at track or outdoor surface followed by 30 min jog and sprint intervals, 5 min moderate pace  laps cool down

Day 2 and 4: 5 min Row machine warm up, Treadmill 20 min mid to high incline run moderate pace, 15 min fast pace low to mid resistance climb

Week 3:

Day 1 and 3: Arc trainer-5 min warm up followed by 30 min gradual climb in incline and resistance every 5 min with spikes of 1 min sprints every 4 min ending with 5 min cool down

Day 2 and 4: 40 min outdoor run

Week 4:

Day 1 and 3: 5 min Row machine warm up, 30 min Treadmill moderate pace run with 1 min sprints every 4 min ending with 5 min high incline slower pace cool down

Day 2 and 4: 15 jump squats, 10 burpees, 30 walking lunges, 25 min Arc Trainer with mid to high incline bumping resistance up by 5 every 3 min, sprinting for 1 min every 3 min, 10 min high incline walk treadmill moderate pace to cool down





White Chili

white chili 2

White Chili

white chili 3white chili 1


Take 1 tsp butter and 1 tbsp. olive oil and heat on med in bottom of pot

Add 1 tbsp. minced garlic and brown for 1 min

Add 1/2 c chopped white onion and brown for few mins

Add 1/2 lb lean ground turkey and brown for 5 to 7 min, mixing every so often

Add the following seasonings: salt, pepper, red pepper flakes, cumin, Badia complete seasoning, chili powder and continue to brown for few more mins

Add 1 c white wine and let simmer on med heat for 10 min, stirring occasionally

Add 1 c chopped yellow baby tomatoes

Add 1 can white bean of your choice-I used low sodium great northern and 1 small can of white corn, stir all together

Stir in  1/2 c plain Greek yogurt, 2 tsp lemon juice, 2 tsp lemon juice

Add another dose of all of the above seasonings: salt, pepper, red pepper flakes, cumin, Badia complete seasoning, chili powder

Cook 1 c of pasta- I used whole grain elbows-when done cooking add to pot of chili

Chop avocado and add to pot

Give everything one last big stir around and let simmer for few more mins

Place in bowls and add shredded pepper jack cheese to top off and whole grain tortilla chips if you like!

Serves 5

Enjoy! A