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    CELEBRATING BUFFALO TOGETHER
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    CELEBRATING BUFFALO TOGETHER
    #TOTALLY BUFFALO

 

Lifestyle and Fitness Expert advice – Don’t waste time – Exercise Efficiently

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Written by Lifestyle Contributor, Andrea Merrill 

 

When time is short, what’s the best way to get your cardio in? INTERVALS! Interval training can be done on any piece of equipment, or even with no equipment at all. Using the principle of working really hard for a very short period of time, and then backing off for a bit before going hard again, you can train your heart and burn a ton of calories in a short period of time. Grab your stopwatch, choose your cardio method (run, swim, bike, jump rope – whatever!) and try this 20 minute circuit:

– 1 minute – Warm up (easy ride, swim or walk)

– 3 minutes – Pick up your pace a little

– 2 minutes – Pick up pace even more (just shy of your hardest effort)

– 20 second “sprint” (hardest effort), 20 second “recovery” (back off)

– 30 second sprint, 30 second recovery

– 45 second sprint, 45 second recovery

– 60 second sprint, 60 second recovery

– 90 second sprint, 90 second recovery

– 1 minute walk or cool down

– 3 minutes – Pick pace back up a little

– 1 minute cool down

If you ever find yourself with questions about your fitness or nutrition routines, I’d love to help! You can follow me on Instagram and Facebook as andreamerrillwellness, or join my weekly classes at Rebel Ride in Clarence and Crunch Fitness in Williamsville.

 

Andrea Merrill

Andrea Merrill

Lifestyle Contibutor at Totally Buffalo
Andrea Merrill has been working in the fitness industry since 2009 as a personal trainer, Pilates, bootcamp, group fitness and spinning instructor, and a holistic nutrition coach. Her greatest desire is to inspire people to live healthier, full and intentional lives!Andrea trains clients and teaches fitness classes at Crunch Fitness in Williamsville, and is also a frequent speaker and vocalist at her local church.

Andrea and her husband, Michael are currently dealing with the aftermath of his brain tumor diagnosis, surgery and recovery. Thankfully this hasn’t crushed them, but has made them stronger and even more committed to living with intention and joy, no matter the circumstances! Whole and healthy living can be found in the midst of chaos and difficult circumstances, and it is now Andrea’s mission to spread that message of hope.She will fill her blog posts with ideas to change your lifestyle a little at a time so the changes you make are sustainable.Give yourself a year of steady progress and you’ll look back in amazement about just how far you’ve come!

Group and Individual Personal Training
Nutrition Coaching
Goal Setting Consultations
Wellness Seminar/Conference Speaker
Christian Musician & Speaker
Wellness Writer/Blogger

facebook.com/andreamerrillwellness
andrea.merrill@aol.com
Andrea Merrill

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Andrea Merrill

Andrea Merrill has been working in the fitness industry since 2009 as a personal trainer, Pilates, bootcamp, group fitness and spinning instructor, and a holistic nutrition coach. Her greatest desire is to inspire people to live healthier, full and intentional lives! Andrea trains clients and teaches fitness classes at Crunch Fitness in Williamsville, and is also a frequent speaker and vocalist at her local church. Andrea and her husband, Michael are currently dealing with the aftermath of his brain tumor diagnosis, surgery and recovery. Thankfully this hasn’t crushed them, but has made them stronger and even more committed to living with intention and joy, no matter the circumstances! Whole and healthy living can be found in the midst of chaos and difficult circumstances, and it is now Andrea’s mission to spread that message of hope. She will fill her blog posts with ideas to change your lifestyle a little at a time so the changes you make are sustainable. Give yourself a year of steady progress and you’ll look back in amazement about just how far you’ve come! Group and Individual Personal Training Nutrition Coaching Goal Setting Consultations Wellness Seminar/Conference Speaker Christian Musician & Speaker Wellness Writer/Blogger facebook.com/andreamerrillwellness andrea.merrill@aol.com

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