My Go-To Treadmill Workout

Fitness & Food

Running on a treadmill can be boring – I run outdoors when I can, but sometimes the weather doesn’t allow for it. So, when you have to get to the gym, here is a treadmill workout worth trying.

Everything is broken down in quarter-mile increments. And it helps to know your walk/jog/run speeds prior to this workout.

This usually takes me about 30-45 minutes and I generally burn over 300 calories. Ready?

Your 1st mile should look like this:

.25 mile – walk (warm up)

My comfortable walk speed is 3.5 MPH.

.25 mile – jog

My sprint speed is about 5 – 6 MPH.

.25 mile – walk at an incline 

I don’t go all the way to the max incline on the first mile. And all treadmills are different, so, I usually take it up to HALF of the MAXIMUM and do 10% incline (my treadmill maxes out at 20%).

.25 mile – run

My run/sprint speed is 6.5-7 MPH.

1st mile complete (yay!)

Your 2nd mile should look like:

.25 mile – walk at an incline 

This is when I go to the max incline. For me, that’s 20%.

.25 mile – walk 

Just walk at your comfortable walking speed – you’re halfway! You deserve a break!

.25 mile – walk at an incline 

Max incline one more time.

.25 mile – run/sprint

If this is new for you, and you are tired, feel free to jog this last quarter mile. 

GO YOU! 2 miles complete.

Your 3rd and last mile should look like:

.25 mile – walk at an incline

Go back to half the maximum. 

.25 mile – jog or sprint

Eventually you want to run this one, but if you’re tired, jogging is fine.

.25 mile – walk at an incline 

Half the maximum.

.25 mile – walk (cooldown)

CONGRATS, you did it! Do it better/faster next time or adapt this plan to better suit your fitness goals. 

I Lost 12 Pounds in 3 Weeks – 20 Pounds after 6

Fitness & Food

I’m not going to lie, health and nutrition – more specifically the idea of making my immune system capable of fighting disease – are what got me started on this fitness journey, but now I am becoming addicted to the physical changes I am seeing in my body.

Edit: I wrote this after losing 12 lbs. in 3 weeks, but after 6 weeks, I was (and still am) down 20 lbs.

Everyone is different and no two bodies are the same so do not consider this a full-proof plan to weight loss. I did a lot of research, read up on nutrition and cellular reproduction, and chatted with a nutritionist. I was very vigilant (and still am) so be sure to educate yourself before making dramatic changes. And, more importantly, I didn’t half-ass it, so use your whole ass if you’re serious about creating a healthy lifestyle.

What Didn’t Make the Cut

No fast food or soda – I don’t even feel like I need to elaborate on this. Just no. There is no such thing as a “diet” soda. Nobody goes to Burger King for a salad so don’t convince that is a healthy alternative. No – just stay far far away.

No dairy and bread – okay, this is really hard because it’s easy to avoid a glass of milk, but cheese… cheese is sooooo good. And so is bread. But say goodbye (for now). You may choose to reintroduce dairy and bread into your diet at a later time, but again, this is just what worked for me.

I cut out red meat entirely. 

Grocery Shopping

I became very acquainted with my grocery store’s produce section. When I started this, I told myself I would only eat things that grew from the ground, or on trees, etc. Have that mentality. Fruits and veggies usually take up 75% my my shopping cart. Read up on foods that are “super foods” and choose those when you can. 

Side note: I get a wholesome sense of pleasure when I look up whole foods’s nutritional facts and see the vitamins, minerals, antioxidant contents while eating the food. It’s weird, but helps me think about how that food is nourishing my body.

15% of my cart should is generally plant-based protein. I incorporate nuts, seeds, quinoa, lentils, beans, potatoes, stuff like that.

The remaining 10% is poultry – eggs and chicken. When buying chicken, go fresh, never frozen!

Did you know: an egg has every single amino acid needed for essential functions in the human body. They also have almost every vitamin needed for a healthy human diet (excluding vitamin C). It’s no wonder the nutrients in an egg can turn a single fertilized cell into an entire baby chicken.

 Preparing Nutritious Food

I stopped using oils, butter, seasoning, and cooking spray. I leave out condiments. Yes, I understand how good ketchup is on eggs – as hard as it is, don’t do it. 

A very simple rule I have for just about anything: if it has an unnatural ingredient like sodium benzoate – just avoid it. For example, vegetable glycerin has proven to be harmless; it’s common in a lot of foods as a form of sweetener. Just simply: don’t – our bodies do not need that. Our bodies were not designed to break down these compounds. 


Go for unsweetened sparkling water here and there, but no Gatorade, no juice, no energy drinks. Water only. I started infusing all my water with fruits or mint leaves to make it a bit more enjoyable.

Oh Yeah, and Be Active

Up until now, this whole post was about your diet. Working out is NOT going to be the reason you lose weight (yes – it helps) but nutrition comes first. If you have a gym membership – go. It doesn’t matter what you do but go and sweat, and sweat for 45 minutes at least couple of times a week. I like to get a good workout in on Saturday and Sunday because 1. the gym is empty, and 2. that means I only need to go once during the week (when I am super busy). 

If you don’t have a gym, still – make something happen. Run around your neighborhood. Go for a brisk walk on your lunch break. Take the stairs. Go for a hike. Like I said, working out won’t be the reason you lose weight so whatever you already do, just take it up a notch. 

I didn’t notice a change in my body until the 3rd week. Then, I hopped on a scale and was so proud, I nearly cried. Do not weigh yourself every day. Do not measure your waistline. Just wait. I can’t promise results, but if you focus on being healthy rather than your appearance, you won’t be disappointed.

Think It While You Do It [#DailyDEBO]

DailyDEBO, Fitness & Food

There was something I read once about the mind as a muscle. And how it worked with other muscles. I don’t recall the study, but here’s my very condensed recollection of it: someone studied two groups of athletic people. Group A was asked to think about every aspect of their bodies while they practiced a certain sport. Group B was not asked to do this and their minds were free to wonder. 

I think the sport was basketball (even if it wasn’t, let’s roll with it). Group A was asked to imagine their muscles performing perfectly with each jump shot or layup. They were asked to think about their heart rate with each stride. For every movement, Group A was asked to break down their effort to the cells and tissues within their bodies allowing them to perform this movement. Meanwhile, Group B chatted among each other, engaged in conversation, thought about their day, probably looked at their phones every once in a while, etc.

The result: Group A, the group who made a very strong effort to think about their bodies in relation to the physical activity, made huge strides in mental and physical health over Group B. Group A’s overall performance levels were higher. Everything from the athletes’ form and accuracy, to their energy levels, and oxygen flow was incredibly better than Group B.

I’m no athlete (or scientist) but this theory can be applied to other things in life. According to Sadhguru Jaggi Vasudev’s book, Inner Engineering: A Yogi’s Guide to Joy, this concept is widely known and practiced in the Eastern world and is a crucial step in the path to enlightenment.

For example, when I eat, I think about the food being crushed down into smaller bits in my mouth. When I swallow, I imagine the vitamins, minerals, and antioxidants absorbing into my bloodstream. I try to see my cells receiving nutrients. I envision energy being created within me. When I drink water, I imagine flushing my digestive system with hydration. I sense my liver and kidneys healing. And I feel the absorption my body is receiving.

If people can improve their performance in a sport by thinking about what they are doing while they are doing it, then by nature, you should be able to do this with our health, our relationships, our work, anything! #DailyDEBO