I just finished up week five of the Sweat with Kayla app and I am loving the way I feel.  My energy is up and I am still feeling super motivated.  I am starting to see changes in my body and changes in my fitness level. Each workout is still super challenging for me. I love the fact that it is only 30 minutes, and the workouts can be done at home, so I really have no excuse to not fit them in. I write out my workouts in my planner, but I am not hard on myself if something happens and I am unable to get to something that day.  I just double up a LIIS and Resistance workout later in he week.  I always make sure they are all done by the end of the week.  The flexibility is part of what allows me to be successful in this program.

My new goal is to get to the point where I am easily running 3 miles on my LIIS (Low Intensity Steady State cardio) days.  I haven’t been running consistently in a while, so I decided to use the 5k Runner App to help me get started.

The app has you run 3 times a week and it switches between intervals of running and walking.  It slowly increases the amount of time you are running, and by the end of 8 weeks you are ready for your first 5k.  It starts you off slow with one minute of running and one minute of walking, and gradually increases the amount of time you are running. The program is really doable for all fitness levels. It also, pushes me more than I might push myself if I were trying to run on my own.


You can access your own playlists and music from the app. A voice will interrupt your song and tell you when to switch from running to walking.  I find that the app works best when I lock my phone and just listen to the verbal cues.

I am the type that needs to be constantly pushing toward some sort of goal in order to stay motivated.  Also, I do my best when I have a plan in place to execute that goal.  Yes…I might be a little bit type A.  This app helps me to stay motivated and excited about LIIS days.

My whole family has gotten into the 5k workouts. My husband has been using them in the morning.  He says it helps motivate him to run a little more each day.  I think the family member that is the most excited about all of this running, is our pup Brutus, who is breezing through the workouts. He is clearly the star athlete of our family.

What types of workouts do you like to incorporate on you LIIS days?  What helps you to keep pushing toward new fitness goals?