Answer from Bonne Marano: Hi Heather- Congratulations on your wedding. Let me first address your cardio routine in this response. The next time you use your treadmill try the following 30-minute high intensity, boredom buster routine. For minutes 1 to 4 warm up. Preparing the body for vigorous activity is important. Start your walk at 3.0 to 3.5mph. Warming up the muscles and joints makes them more pliable and reduces the risk of injury or tear. Providing an increase of oxygenated blood to the legs will improve stamina. For minutes 4 to 8, walking at 4.0 to 4.2 mph is a great lower body workout. This eases you into the ZONE, which helps when you are having a hard time getting motivated. For minutes 8 to 12, add an incline of 2 or 3 percent. This is just enough to give us an awareness of our glutes. We're here to work aren't we? For minutes 12 to 16, increase the speed on your incline to about 4.5 to 4.8mph for a higher intensity and a kick in the calorie burn. You should be sweating about now! For minutes 16 to 20, keep the speed and lose the incline for a little recovery. Get ready to turn it up a notch. For minutes 20 to 24, increase the speed to 5.3 to 5.8mph. Those endorphins are being release and the speed will put some distance between you and your stress. For minutes 24 to 26, push your speed to 5.8 to 6.2 mph. The finish is just ahead and we're going for that runner's high For minutes 26 to 30, you are cooling down. Gradually lower the speed of your treadmill until you are at 3.0mph. Continue walking for another 3-5 minutes to lower the heart rate and redirect the blood from pooling in the working muscles, which could lead to dizziness. Don't forget your post cool down stretch, emphasizing the hamstrings, glutes, quadriceps and calves. As much as I love running I am also a HUGE fan of jumping rope, a no excuses, fantastic way to burn calories and lose weight. It's a complete cross-training workout that combines elements of cardiovascular and endurance training with muscle strengthening. You can jump rope at your own level of intensity for any length of time almost anywhere. In fact, in only 15 to 20 minutes you can elevate your heart rate, work up a major sweat and get an overall energy boost. While you probably know how great jumping rope is for shaping the calves, glutes and quads, what you may not realize is that the constant turning motion of the rope will also tone your upper body. If it's been a while since you last picked up a jump rope, like back in second grade, there are a few things to keep in mind. First, coordination doesn't always come easy, so be patient. Second, when selecting a jump rope, the proper length is important: Stand with both feet on the center of your rope. If the tips of the handles reach chest level, this is an appropriate length. Finally, jumping rope barefoot is not recommended; proper shock absorption is necessary to reduce the risk of injury to your feet and ankles, so wear an athletic shoe with lots of cushioning. Since jumping rope is so aerobically demanding, the best way to build stamina is to use interval training, which alternates periods of work and recovery. For example, jump rope for three minutes followed by marching in place. Repeat this four or five times and before you know it, you'll have completed your workout. And finally...Have you tried spinning? Spinning is a high-energy indoor cycling class that’s been around since the 80’s (and without giving way my age I've been teaching it since 1990). Spinning integrates music, camaraderie and visualization, and it utilizes motivation and mental training techniques. Spinning is not just a "hard-core" fitness program for elite athletes itis an exciting athletic training program for beginners or skilled athletes. Let's start with these suggestion and stay tuned...

Answer from Bonne Marano: Hi Heather- Congratulations on your wedding. Let me first address your cardio routine in this response. The next time you use your treadmill try the following 30-minute high intensity, boredom buster routine. For minutes 1 to 4 warm up. Preparing the body for vigorous activity is important. Start your walk at 3.0 to 3.5mph. Warming up the muscles and joints makes them more pliable and reduces the risk of injury or tear. Providing an increase of oxygenated blood to the legs will improve stamina. For minutes 4 to 8, walking at 4.0 to 4.2 mph is a great lower body workout. This eases you into the ZONE, which helps when you are having a hard time getting motivated. For minutes 8 to 12, add an incline of 2 or 3 percent. This is just enough to give us an awareness of our glutes. We're here to work aren't we? For minutes 12 to 16, increase the speed on your incline to about 4.5 to 4.8mph for a higher intensity and a kick in the calorie burn. You should be sweating about now! For minutes 16 to 20, keep the speed and lose the incline for a little recovery. Get ready to turn it up a notch. For minutes 20 to 24, increase the speed to 5.3 to 5.8mph. Those endorphins are being release and the speed will put some distance between you and your stress. For minutes 24 to 26, push your speed to 5.8 to 6.2 mph. The finish is just ahead and we're going for that runner's high For minutes 26 to 30, you are cooling down. Gradually lower the speed of your treadmill until you are at 3.0mph. Continue walking for another 3-5 minutes to lower the heart rate and redirect the blood from pooling in the working muscles, which could lead to dizziness. Don't forget your post cool down stretch, emphasizing the hamstrings, glutes, quadriceps and calves. As much as I love running I am also a HUGE fan of jumping rope, a no excuses, fantastic way to burn calories and lose weight. It's a complete cross-training workout that combines elements of cardiovascular and endurance training with muscle strengthening. You can jump rope at your own level of intensity for any length of time almost anywhere. In fact, in only 15 to 20 minutes you can elevate your heart rate, work up a major sweat and get an overall energy boost. While you probably know how great jumping rope is for shaping the calves, glutes and quads, what you may not realize is that the constant turning motion of the rope will also tone your upper body. If it's been a while since you last picked up a jump rope, like back in second grade, there are a few things to keep in mind. First, coordination doesn't always come easy, so be patient. Second, when selecting a jump rope, the proper length is important: Stand with both feet on the center of your rope. If the tips of the handles reach chest level, this is an appropriate length. Finally, jumping rope barefoot is not recommended; proper shock absorption is necessary to reduce the risk of injury to your feet and ankles, so wear an athletic shoe with lots of cushioning. Since jumping rope is so aerobically demanding, the best way to build stamina is to use interval training, which alternates periods of work and recovery. For example, jump rope for three minutes followed by marching in place. Repeat this four or five times and before you know it, you'll have completed your workout. And finally...Have you tried spinning? Spinning is a high-energy indoor cycling class that’s been around since the 80’s (and without giving way my age I've been teaching it since 1990). Spinning integrates music, camaraderie and visualization, and it utilizes motivation and mental training techniques. Spinning is not just a "hard-core" fitness program for elite athletes itis an exciting athletic training program for beginners or skilled athletes. Let's start with these suggestion and stay tuned...