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Getting Started

Moderate Activity

Low Intensity Interval Training (LISS)

  • Step 1: 5mins - 4% incline - 3mph

  • Step 2: 5mins - 4% incline - 5mph

  • Step 3: 3mins - 4% incline - 2mph

  • Repeat

  • OR

  • 20mins - 12-15% incline - 3.0-4.0mph

Healthy Eating

Foods and drinks that can boost your mood!

  • Green Tea (antioxidants)

  • Oranges (vitamin C)

  • Dark Chocolate (mood and cognition)

  • Kale (magnesium)

Vitamins

  • Your present diet may not be providing you with enough nutrition. Multi-vitamins are an easy way to make sure you’re getting all the nutrients you need.

  • Multivitamins, prebiotics, and probiotics are found just about anywhere: Walmart, Target, and Amazon.com.

    • cost: $15-24 per bottle.

    • Each bottle lasts about 3-4 months, which means you are only spending $3-6 per month!

Vigorous Activity

High Intensity Interval Training (HIIT)

  • 0% incline

  • Warm-up: 1min - 3.5-5mph

  • Sprint: 30secs - 8-10mph

  • Recover: 30secs - off or 5mph

  • Repeat for 10mins

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