The PACE Workout Program

Working out is half the battle, the other half is nutrition! With that in mind I thought I’d post a dinner recipe for you. It’s low-glycemic and PACE-approved!

Lemony Salmon


  • 1 salmon fillet (approximately 4 oz)
  • 1 tsp fat-free mayonnaise
  • 1 tsp lemon juice
  • 1/2 tsp dill weed
  • salt/pepper to taste


Using a pastry brush, spread mayonnaise over salmon fillet. Sprinkle with lemon juice, dill, salt and pepper.

Bake at 350 degrees for 20 minutes or until salmon easily flakes.

Anybody else have a good PACE recipe?

It’s been a whirlwind couple of months for us and PACE has really been on the backburner for me.

I sacrificed working out in favor of taking care of the babies and working overtime. But now we’ve moved closer to my work, my wife doesn’t work anymore, and I have access to workout machines in our community (and time to use the them) I’m back in the saddle!

Today I did the starter running workout:


Stretching (~5 mins)
Exertion (4 minute run)
Exertion (3 minute run)
Exertion (2 minute run)
Exertion (1 minute run)
Walk It Off / Stretching

Don’t make the mistake of going overboard when you’ve been on hiatus. I felt like a god today; I could have done this twice. But if I did I wouldn’t be walking in 2 days :-) . Best to take it easy when you’re getting back into the swing of things.

My heart rate was 140, 145, 150, and 150, respectively, after each set. Not super-exhausted status, but once again I’m just starting, and didn’t want to overdo it.

Yesterday I had a spare 15 minutes and did a crisp body weight workout:

Stretching (~3 mins)
Exertion (15 pushups, 20 situps, 15 Hindu Squats)
Exertion (15 pushups, 20 situps, 15 Hindu Squats)
Exertion (15 pushups, 20 situps, 15 Hindu Squats)
Walk It Off / Stretching

That’s my plan for the next few weeks: one day bodyweight lifting, the next PACE. I’ll be putting together a two-week starter guide so be on the lookout for that!

My mom introduced me to PACE. Her voice has been pretty absent from this blog (apart from the comment section), which is borderline criminal. I asked her to put together her thoughts on what PACE has meant to her so I could post them. Here they are!

Two years ago (8/2008) my total cholesterol was 200, in November it was 183. Normal is less than 200.

My HDL (good cholesterol remained unchanged at 59 and 60 respectively. Normal is greater than 41.

My LDL (bad cholesterol) used to be 129, IT IS NOW 54. Normal should
be less than 130.

My triglycerides (a type of fat in your blood) went from 61 to 54.

The only thing that changed over this time period was PACE…since March, 2010…. and my diet…lots of red meat, eggs and nuts; few processed carbs. A diet, which, of course, is not “heart healthy”, HA!

About one month ago, something about my work- outs changed, a break through of sorts. All of a sudden, I. knew I could really do any of the work outs I had been doing up to that point. Like, I could kill them. It is exhilarating for me to feel so confident about running around a track, or jump roping for minutes at a time or working the Nordic Track. I have had to change my work outs and am now, for the first time, getting the full 12 minutes of exertion in on all the routines except jump roping. (Only 9 there.)

I was most thankful and aware of the benefits of PACE at your wedding. I felt fabulous and thought you and I looked the best we had in years; very fit and trim. I thought it was telling that we both thought “Go PACE” when we danced.

PACE is so much more than a weight loss plan. It’s a new way to live. Imagine slashing your bad cholesterol in half and looking great at your next wedding. Now’s your chance!

Time it’ll take: 4 outta 5
Exhaustion factor: 5 outta 5
Recommendation: Love it

Stationary Bike

Stretching (~5 mins)
Exertion (4 minutes)
Exertion (3 minutes)
Exertion (2 minutes)
Exertion (1 minute)
Walk It Off / Stretching

Very tough. I had to summon all of my will power and zen-like concentration to stay on for the first 4 minutes. My body reallly didn’t want to be there. But it got a bit easier with each one and I feel excellent now.

Stretch out your quads really well before you try this one, especially if you’ve never been on a stationary bike before. I would stretch during your recovery periods too so your legs don’t cramp or get too sore tomorrow.

My heart rate didn’t get as high as running, but the motion is much more compact and you really hit specific muscle groups hard. I did this on the rickety old stationary bike in my basement. You can probably find one on craigslist if you don’t want to join the gym :-) .

Three low-glycemic, guilt-free foods that fit right into a PACE diet!

Find some more diet suggestions on the “What to Eat” page.

I swore I’d never write a “the blog hasn’t been updated in so long because blah blah personal problems blah blah no time blah blah.”

So I won’t!

Instead, let’s focus on the future.

There are 55 days left in 2010. How do you want to look in your holiday pictures? Like you did last year?

A holiday picture was just what kicked my ass into gear last year. And I lost 15 pounds in a little less 3 months.

I was browsing through the pictures from a holiday get-together when I stumbled on this one:

Blah! Tub-of-lard. I thought, “Is that what I really look like? Holy crap. Something must be done.”

So I did it.

I busted my butt 5 days a week for 3 months and went from a hefty 216 to a much more comfortable 201. But I’ve still got 15 lbs that I want to get off.

Which will be gone before Christmas. Thanks to PACE, eating right, and hard work.

Do you want to come with me? Let’s do it!

Start with this running PACE workout. It’s my favorite, and the one I do 4x a week.

Leave a comment if you’re in this with me! Thin for the holidays!

Adequate stretching is crucial to preventing injury in any physical activity. Here are the stretching exercises we recommend for PACE, based on consults with personal trainers and the demands of the workouts.
Pace Stretching

Lower Body/Leg Stretches

Do these lower body exercises before and after you do PACE. I can’t think of many exercises that don’t work your legs, so these will come in really handy.

Quad stretches – 30 seconds each leg

Stand on one leg, grab the top of your other foot and stretch that leg backwards. You’ll feel the stretch in your thigh.

Calf stretches – 30 seconds each leg

Stand straight up and place one leg in front of you. Lean your torso forward without bending down. Keep your back leg straight and place your hands on a wall in front. You’ll feel the stretch in the calf of your back leg.

Achilles stretches – 30 seconds each leg

Same position as above, except instead of keeping your back leg straight and leaning forward, bend your back leg at the knee and squat down a bit. This will stretch the back of your foot at the Achilles tendon.

Groin sits – 30 seconds

Sit Indian-style on the ground. Place the bottoms of your feet together and lean forward slowly, careful not to bounce. This stretches out the muscles between your legs.

Sit and reach – 30 seconds

Stay on the ground and place both legs in front of you. Lean forward and (try to!) touch your toes. You’ll feel the burn below your knees and in your lower thighs.

Most PACE workouts don’t really use your upper body at all, so I usually just do these.  I’m not the most flexible person in the world, but it helps me recover faster and prevents injury.

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