I see Tricia run on the treadmill each morning and know how dedicated she is. With her recent wedding in her rear view mirror, it was time for her to focus on that "rest of my life" goal we all have. I recommended Tricia perform High Intensity Interval Training.

I see Tricia run on the treadmill each morning and know how dedicated she is. With her recent wedding in her rear view mirror, it was time for her to focus on that "rest of my life" goal we all have.


I recommended Tricia perform High Intensity Interval Training. HIIT sessions vary from 15 to 30 minutes during which the participant engages in short bursts of close-to-maximum effort. Those are followed by a longer "recovery period" where you continue the same exercise at a slower, more comfortable rate until it's time to crank back up again. Most HIIT sessions have a 2 to 1 ratio in terms of time. For example, for running, you might jog for 60 seconds then sprint for 30 seconds.


I explained to Tricia that if her comfortable jogging speed is 5.5 mph and she can sprint at 6.3 mph, she needs to work on making those numbers her starting point and then begin edging those numbers up. Make the recovery phase into a 60-second period at 5.7 mph for a few days and on the fourth day shoot for 6.5 mph or 6.7 mph on the sprint and she'll be very happy to "recover" at 5.7 mph instead of 5.5 mph.


I can guarantee, barring injury or over sleeping, Tricia will soon be recovering where she used to sprint and be sprinting closer to 7 mph.


Your body will only go where your mind allows it to go. If you're constantly clinging to the old security blanket that is your last month's weights, speed, cardio machine, etc., you will forever be exactly where you are - getting fatter, older and slower with each passing day. Challenge yourself to go 46 minutes or lift 201 pounds in your weakest lift and you'll see that adding all the little victories together will add up to an oh-my-gosh moment of your own!


Trainer X gladly marks the spot this week with Christine Vital. Christine is "that girl who is always running - does she live here?" in the gym right now as she trains for her first full marathon this fall. I can state from experience that she leaves the gym like a wrung out dishrag every time she's done. I'm surprised that they don't charge her a double membership, she does that much work. Maybe she took the same advice I just gave you, Tricia.


Have a great week, gang!


Darin St. George is a personal fitness coach at Gold's Gym in Natick, Mass. Visit his Web site at www.TrainerX.com.