{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Christian Homemaking Podcast: Simply Convivial with Mystie Winckler","title":"Realistic Goal Setting: Interval Training","html":"","width":"100%","height":180,"duration":314,"description":"Often when we plan out our goals, we think in year-long chunks of time, either personal goals in January or academic goals in August. If you’ve ever done this, perhaps you’ve noticed that it’s really difficult to keep those goals. A cycle I’m familiar with goes like this:* Commit to a huge life-overhaul, personal transformation sort of goal for the year.* Go for it gung-ho for two or three weeks in January.* Burn out in February.* Forget about it in March.* Remember and try again in April.* Be hit-or-miss in May.* Get distracted in June.* Remember again in August and try hard.* Have too many other things on my plate in September.* Remember in late October.* Feel like it’s too late now.* Give up until January.This year, I’ve found an way to avoid this cycle, to keep motivated, and to have goals while remaining flexible.Intervals.Interval, noun* an intervening time or space* a pause; a break in activity* a space between two things; a gap.Listen to this article:Intervals have two components: a period of focused, intense activity and a pause or space between the bursts. The applications for intervals are broad, and usually not applied to planning or goal setting.Interval ExerciseWhen I’m trying to lose weight and get back into shape after having a baby, I turn to the couch-to-5k program. It’s an easy way to do interval training, which gives you the greatest results for the least amount of work. The idea behind intervals is that you work at your highest capacity, giving all you got, for a very short amount of time. Then you have a recovery period. You alternate periods of intense effort and recovery. When you exercise this way, you boost your metabolism and achieve longer afterburn than with any other method.Interval ProgrammingProgrammers and others in high-tech companies have started implementing this concept in their work environment. They call the intervals “sprints,” and it’s known as Agile Development. The idea instead of spending a huge amount of time and money...","thumbnail_url":"https://img.transistorcdn.com/WX5WTUqyTtAsJnVQiNFanppjmz2X_b7p_7UiXaIuuDU/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9kMGFi/NjEwZjdhMGUwMzZl/ZDk2NzA5YzQ3NWJl/ZDJlYS5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}