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Something you might not know about me? I went to the London 2012 and Rio 2016 Olympics for water polo. I dedicated my entire life to reaching the absolute pinnacle in my sport and it definitely came with a lot of blood sweat and tears. I know a fair bit about training except it really was so much easier when I had something like the Olympics to focus on. These days I am your regular person trying to stay fit and motivated. I don't want to spend 7 hours a day exercising like I used to. I want to get the best bank for my buck, I want to mix things up and keep it interesting and I don't want to spend $1000 to try and reach my goals. 

Emma from STOMP STRENGTH AND CONDITIONING in Sydney is one of the best athletes and trainers going around. She is a winter Olympian and ran for Australia in her youth. She retired from competitive sport and found her passion in helping people get as fit and healthy as they can. She knows there is not a one size fits all approach to reaching your goals but there is one sure recipe for success and that is working hard and being consistent. Emma is going to be my wedding dress ready guru for The Little White Wedding Guide. She will run you through sessions that will help you achieve your goals. This week it is all about Intervals! Emma has trained me so trust me I know how much they suck but Intervals really do get you the best results.

Interval Training - Shredding for the Wedding

To get yourself ready for the biggest day of your life and feel confident and comfortable in your own skin, there needs to be some time and planning go in towards getting your body in the best shape it can be for the big day. You don’t need to spend thousands of dollars on expensive supplements, personal trainers, new diet gimmicks or the newest weight loss protein powder. You will need to be organised and be prepared to work hard though, eat the right foods and know what type of training to do.

If your goal is to lose weight before the big day, interval training will do just that as well as reduce the time you need to spend exercising. To put it simply, interval training is just alternating high intensity exercise with low intensity recovery periods. This not only improves your fitness levels but also burns more calories over a shorter amount of time than a slow steady cardio workout. Interval training can also cater to whatever type of exercise you like doing. Try the sessions below to find out which type of training you like doing and what you get the most results from depending on your goals.

Running intervals

 If going for a long run is your thing, try mixing it up with some high intensity sprints with slow intensity recovery periods. If you are going for a 30-minute run, jog along at a moderate to easy pace, pick a marker 100-200m ahead and sprint to it. Once you get to the spot, reduce your speed to an easy jog for a shorter period of time then repeat throughout your run. You will find that this is much more challenging than going for a slow stead run and your heart rate will increase significantly throughout the run and then reducing again during the slow periods.

Bike intervals

Warm up 5-10 minutes easy riding.  If bike riding is your thing, try this workout. Ride hard for 3 minutes with your RPM’s over 70 and your resistance up as high as you can but enough to still get your legs turning over at a moderate speed. Once the three minutes is up, put the resistance right down and reduce your cadence and recover for two minutes. Repeat this 4-5 times for a total workout time of 30 minutes including your warm up. You can also do this on a cross trainer or mix things up between the two machines.


Warm up by rowing for 5-10 minutes at an easy pace. Once warm, row as hard as you can for 45 seconds really trying to get as much push out of your legs. Your recovery is 15 seconds so you will work within the minute for each rep. complete 10-15 reps of this for a total workout time of 20-25 minutes. This will really target your back, and leg muscles. You can also break it up by doing 10 minutes of rowing with these intervals, then doing a few sets of sit ups, then doing another 10 minutes of rowing. This will ensure your working your whole body and in such a short amount of time.


So there you go! Don’t be afraid to push yourself in these sessions because that’s the only way you’re truly going to get results. Good luck and please feel free to email me with questions regarding these sessions at stomp@strengthandconditioning.com .

Holly Lincoln-Smith