Thursday, May 28, 2009

EASY Mango Salsa

I love unique salsa...but who has time to make it from scratch? That's why this recipe is so easy. With very little effort, you can create a salsa that no one will know started with your favorite prepared tomato salsa. Enjoy this summer twist on the most popular topping or dip.

Makes about 1 1/2 cups

You will need:

3/4 cup prepared tomato salsa
1 large ripe mango, peeled and diced
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro

In a small bowl, combine salsa, mango, lime juice and cilantro.

8 calories; 0 g fat
2 g carbohydrate
29 mg sodium
29 mg potassium.

Don't stop limit yourself to chips and dip with this recipe. Try it with veggies, mix it in scrambled eggs, or serve it on top of grilled chicken or white fish. Yum!

Tuesday, May 26, 2009

Exercise of the Week: Plank

"The Plank" — it sounds scary, and it's probably just as uncomfortable as "walking the plank" with a gang of sword-waving pirates behind you...but it's also one of the best core exercises you can do.

Notice I said core exercise - not just an exercise to work your abs. The plank will help you build your coveted six pack abs, but it also works your entire core: abs, obliques, hips, and the transverse abdominis (the deepest of the abdominal muscles that wraps around your spine for protection and stability).

There is good news! The plank can be done anywhere, requires no equipment and involves no movement or crunching motions at all. Bad news? It's still quite difficult and should only be attempted after you've mastered the traditional crunch and sit-up exercises.

How to Do the Plank

1. Get into a pushup position, but place your elbows on the ground instead of your hands.

2. Keep your body as straight as possible from your head to your toes (Imagine a table laying across your back).

3. Pull your abs in towards your spine as if you were bracing for a punch to the stomach.

4. Be sure to breathe normally and hold this position for as long as you can.

Additional tip... Don't let your back sink down, and if it does, stop immediately.

Depending on your current core strength, you may only be able to hold perfect form for about 10-15 seconds at a time. Try to increase the time by 5-10 seconds with each workout. As your core gets stronger, you will be able to last for longer and longer.

Monday, May 25, 2009

Lay Down My Pride

Once upon a time, I was a runner. Just check out the picture - putting on a big cheesy grin after completing 26.2 miles. So, I was not your typical runner. I was an insane one. People didn't introduce me as Michelle. I was always given an additional tag line like "who runs marathons" or "who already ran 12 miles today." I even used to keep a pair of running shoes in the trunk of my car...just in case.

I'm not a crazy runner anymore. I hurt my knee a while back, and I can't run the distances that I used to. During my recovery, though, I discovered that I actually like lifting weights. Plus, instead of running, my top choice for cardio is TurboKick - a little bit of kickboxing, a little bit of dance - what's not to love?

But some things never change. For example, I still double-knot my shoes purely out of habit. And it took me a long time to use the word "food" instead of "fuel" when referring to my meals.

Other things do change - like my ability to run 12 miles on a "normal" day, my normal pace, and even my endurance. I be able to teach TurboKick for 2 hours, but running is just different, especially if I ever decide to take my run outside. Added elements hills, wind and potholes can add a new twist to a run at any given time.

When I took over the recreation ministry at my church in April, though, one of the first things I wanted to do was start a running club. Seriously - how awesome would it be to have a team of Christian runners who entered local races to bring God glory? I put the word out, and it didn't take long until I had a great team. We even registered for our first race - the American Heroes Race, which was this past Saturday.

Out of habit, I automatically registered myself for the 10K. It's just 6.2 miles, I told myself. You can do that. I wasn't lying to myself. I can run 6.2 miles...I just can't do it as fast or as effortless as I used to.

I mixed in as much training as I could, but my teaching schedule made it difficult. Somehow, even though I managed to get in 7-8 hours of cardio a week, by race day, I still felt unprepared. Only about 1 hour a week of that was actually spend running! It was looking like this 10K was not going to be a 45 minute finish like the last one I had done.

I also knew I didn't need to push it. After all, the next day was my one year wedding anniversary, and James and I have a trip planned for the next weekend to celebrate. I didn't need to go all out, get hurt, overly sore or even make myself self.

So, I came to the race prepared. Thanks to the chip in my Nike shoes that syncs with my iPod, I can program a "power song" that plays anytime I hold down the center button. For this race, I chose Jeremy Camp's "Lay Down My Pride."

Anytime I would feel the need to kick up my pace or I would see someone ahead of me that I felt I just needed to pass, I held down the center button. Over the course of 6.2 miles, I got to hear "Lay Down My Pride" about 4 times.

A few lyrics of the song really got to me...

The cross...
The blood you shed for me.
Your back was ripped and bruised,
So I can know your love.
I kneel, I bow to you my king.

Lay down my pride,
My desires, my demise.
Ready now to see it Your way.
'Cause I'm done, I'm through, ignoring you.Now it's true.
I'm kneeling at the cross of your grace.
Lay down my pride.

Wow. I'm done. I'm through ignoring you.

What a great definition of pride - ignoring God because we are too focused on recieving our own glory.

And what a beautiful statement of repentance:

Ready now to see it Your way.

Lay down my pride.

My desires.

My demise.

I've tried living my life my own way. I mess it up everytime. After I fail time after time again, I finally remember to turn to God, and it's like the answer was right in front of me the whole time...but I couldn't see it because I was blinded by myself.

I don't live with my iPod on. I can't always have a "power song" when I feel like I am about to ignore God. But I do have Proverbs 16:18 - "Pride goes before destruction, and a haughty spirit before a fall."

Since Saturday, whenever I pray, I've asked God what I need to lay down. What have I still not released to Him? Everyday, He is teaching me more and more things that I am still trying to hold on to and control myself.

It's a simple question...but the answer may be difficult.

What do you need to lay down?

Oh, and in case you care - I finished in 52 minutes - added about a minute to each mile I ran from my previous 10K...but I finished.

Tuesday, May 19, 2009

Recipe of the Week: Poppyseed Dressing

In the summer, I look forward to mixing baby spinach, grilled chicken, fresh fruit (especially blueberries and strawberries) and chopped nuts to make a fresh salad. It has a ton of flavor on its own, so I used to not even add dressing. However, when I discovered this recipe for homemade healthy poppyseed dressing, I was hooked.

You will need:

1/2 cup fat-free Miracle Whips
1/4 cup skim milk
1/4 cup Splenda
1/8 cup distilled white vinegar
1 tablespoon poppyseeds

Place all ingredients in a skinny bottle. Stir for one minute with a spoon. Remove the spoon, cover the bottle with a lid, and shake bottle for 1-2 minutes. Refrigerate immediately, and always shake the bottle before using. Enjoy!

Monday, May 18, 2009

Exercise of the Week: Speed Skaters

Plyometric exercises are specialized, high intensity training techniques used to develop athletic power (strength and speed). Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). The most common plyometric exercises include hops, jumps and bounding movements. These exercises typically increase speed and strength and build power.

Plyometrics (and any impact exercise) can increase the risk of injury if you don't follow certain safety precautions. The tremendous force generated during these moves requires that athletes use them sparingly and with proper training.

The most important aspect of a safe and effective plyometric program is developing a safe landing technique. This means the athlete lands softly on the toes and rolls to the heels. By using the whole foot (and a larger surface area) for landing it helps dissipate the impact forces on the joints. The other key to proper landing is to avoid any twisting or sideways motion at the knee.

Plyometrics Safety Tips

Plyometrics are recommended only for well-conditioned athletes.
You should have high levels of leg strength prior to performing plyometrics.
Warm up thoroughly before starting plyometrics.
Start slowly with small jumps and gradually build up.
Land softly (see above) to absorb shock.
Allow plenty of rest between plyometric workouts.
Stop immediately if you feel any pain in your joints.
Use footwear with plenty of cushioning.
Perform plyometrics on soft or cushioned surfaces only.

Here is my favorite plyometric exericse: the speed skater. The Speed Skater exercise will develop the muscles in the hip, groin, ankles and quadriceps. It will help to improve lateral quickness and agility.


Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees. Even though you are leaning over, you should do so by bending at the waist while maintaining good posture in your upper back. Begin by lightly hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for 10-20 repetitions.

Land with your feet in a strong, full-foot position. Don't just land on your toes! You can increase the lateral distance of your hopping from 2 feet to 6 feet as you become more powerful. You can also perform this exercise in a stationary fashion or in a linear fashion by moving forward slightly with each lateral jump. Your legs will look like a speed skater powerfully pushing from side to side.

After you get used to this, add some intensity by placing a thigh toner around your ankles!

Wednesday, May 13, 2009

Healthy Chicken Nuggets Recipe

In a way, it's easier for adults to eat healthy. First of all, most kids don't cook for themselves. Second, most "kid-friendly" foods are not healthy by popular recipe: pizza, french fries, cheeseburgers, etc.

Here's a recipe for a kid favorite, chicken nuggets, that will not only satisfy your kids' cravings, but you will enjoy too. Take a trip back into childhood - without compromising your new standards.

You will need:
8 oz. raw boneless skinless lean chicken breast tenders
1/2 cup Clifford Crunch cereal - made by Cascadian Farms
1/4 cup Fiber One bran cereal (original)
3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original or All Whites)
2 tbsp. Mayonaise made with Olive Oil
2 tbsp. honey mustard (actual mustard, not dressing)
1/8 tsp. onion powder
1/8 tsp. garlic powder
dash salt
dash black pepper

Place Fiber One in a blender or food processor, and grind to a breadcrumb-like consistency. Set aside.

Put Clifford Crunch in a sealable plastic bag and seal. Using a rolling pin or a can, coarsely crush cereal through the bag. In a wide bowl, combine Fiber One crumbs, crushed Clifford Crunch, onion powder, garlic powder, salt, and pepper. Mix well and set aside.

Place chicken tenders in a separate medium bowl. Pour egg substitute over the chicken, and flip chicken to coat. Shake off any excess egg substitute, and then coat chicken in the cereal mixture.

Bring a large pan sprayed with nonstick spray to medium heat on the stove. Place coated chicken pieces gently into the pan, spacing them out as much as possible. Cook for 5 minutes, and then carefully flip pieces over. Cook for about 4 additional minutes, until chicken is cooked through.

Combine the Dijonnaise and honey mustard in a small dish, and mix well for a tasty dipping sauce. Enjoy!


Tuesday, May 12, 2009

Exercise of the Week: Incline Curls

It's tough finding different ways to work the biceps. After all, a curl is a curl... right? However, here is a sure way to change things up and add some intensity to your bicep work:

Add an incline.

By being in an incline position, your arms are in a stretched position, thus making it a little harder to work against gravity. You can do this on an incline bench, step or at an incline on the ball as shown in the picture above. (See? This can even be done from home!)

Do it right:

If you're using a ball, sit on the ball with the weights resting on the upper thighs. Slowly walk the feet forward, rolling down on the ball until you're at an incline position. Take the weights down so that the palms face out. Bend the elbows and bring the weights towards the shoulders without swinging the arms. Lower the weights, keeping a slight bend in the elbows at the bottom of the movement. Repeat for 3 sets of 12-15 reps.

Sunday, May 10, 2009

My Mother's Day Reflection

Today is a day that I have been waiting to come for a long time. Before you get too excited - no, I'm not pregnant. But today is the day that I am delcaring victory over Satan and anorexia - once and for all.

Most people know that I struggled with a pretty serious case of anorexia for most of college. In April 2005, I admitted to my parents that I had a problem, and they supported me through an intense 1.5 year recovery/weight gain process. My parents' unconditional love was the push I needed to get back on the right track.

By June, I had finally gotten enough of a grasp on my eating and my parents agreed I was ready to move to Texas to begin my seminary degree - a huge leap of faith on their part.

For most of my life, I don't think people would have described me as a nurturer. I never really thought I had any of the "mommy" genes. In fact, when I moved to Texas, I was pretty convinced that God's plan for me did not include marriage or children. Coupled with the fact that I knew because of my eating disorder, getting pregnant would be difficult for me and the lack of desire in my heart to be a mom, it seemed logical that God would just want me to be focused on serving Him - not a husband or children.

Even as I shared this with people who asked, though, I still had a story that I couldn't quite shake from my mind...

The summer before 8th grade, I was putting together some family pictures, and I found some pictures of my mom from her young 20's. I'm not afraid to say it - my mom was hot. Terry McNatt did well for himself. Like me, my mom competed in pageants. She only competed at the state level (Miss Tennessee) one year because my dad proposed before she could compete again.

I showed her the picture, complimented her stunning beauty and asked her, "Do you ever wonder what could have happened if you had gone back to compete again?"

She shrugged. "Maybe for a little while...but as soon as we had you girls, I knew that maybe God had created me just for the purpose of being your mom. Someday, I might be a legacy because of you."

I don't think she realized how much those words impacted me. I realized in that moment that God would have to give me a personality transplant in order for me to be a good mother. I wanted the spotlight. I needed the approval of the world. In my mind, it would be failure to say that my life's purpose was for someone else to get the glory.

But "God's plan" (which was really more my plan all along) was completely ruined shortly after I moved to Texas and I met my husband.

James has all the characteristics you could ever want in a father. He's a strong leader, and he seeks the Lord in all areas of his life. He is a natural protector and provider. He leads with such humility that I knew from our first conversation that I wanted to be on his team for the rest of my life. I wanted this man calling the shots for me. And wait a second...I wanted to raise a family with him?

I realized then that I had a long way to go. Case and point? My mother. The definition of a servant, my mom always went above and beyond for me and my sister. We had every need met and most of our wants. Whether sitting at the table with us to make sure our homework was done or driving us to whatever activity of that season, she was always there. She worked as a teacher and came home to work again - dinner, laundry, cleaning, etc. She did every bit of it without complaining - so much that until I began managing my own house, I didn't recognize how hard she worked.

Not to mention, James and I had the additional pressure of my eating disorder looming over us. Sure, I was much better than I had been...but I still had foods that were "off limits." I was convinced if I ever ate them, I would instantly gain 50 lbs.

I remember one day in particular when I came home from teaching at the gym. James had gotten off work early, and he had made chicken tacos. I wasn't there to watch him make the chicken to make sure he hadn't cooked it in butter or anything, so even though I had just finished a tough workout, I insisted I wasn't very hungry. I found a can of tomato soup in the pantry and began heating it in the microwave.

James looked at me with sad eyes. He didn't raise his voice. He didn't get angry. He just said quietly, "You know, I can't marry you until you get this under control."

That was the beginning of Phase 2 of my recovery. There was an urgency there that didn't exist with my parents. My parents HAD to love me...but James didn't. As our relaitonship deepened, I knew I had to begin making some compromises and releasing some control to James over what I ate. It sounds silly, but I wasn't making the best decisions on my own, and I needed his help.

He didn't go to the opposite extreme - insisting that I eat cheeseburgers and greasy pizza every night. But we discovered that I liked pork tenderloin. He began making healthier choices - switching to whole wheat pasta, leaner cuts of meat, etc. I no longer feared eating what James cooked because I knew that he was on my team. He wanted me to be healthy, and he wanted me to be happy.

Through James' prayer and support, we mastered my compulsive nature. Most addictive behaviors consist of thoughts and compulsions. For example, I would have thoughts of how fat I was, and then my compulsive action would be to skip my next few meals. I still battled the thoughts and avoided mirrors to the best of my ability, but I knew that even if I had a bad day, I would never get back to the point of food restriction.

When James proposed, I thought that my relationship with food would never be healthier. I just came to the conclusion that this would always be the area where Satan would tempt me, but I was confident that through God's strength and my husband by my side, I would never walk that dangerous road again.

But immediately after thr ring went on my finger, the question changed from, "When do you think ya'll will get married?" to "When do you want to start having kids?"

Each time I was asked that question, guilt and shame would wash over me. Sure, maybe the person didn't know my history. Or maybe they didn't know that having an eating disorder like mine does plenty of irreversible damage to your reproductive system. But I always felt that fear lingering inside of me.

What if I can't give this amazing man the children that he deserves?

Over the past year, we've seen several of our couple friends become parents. It sparked conversations between us about the names of our children, adoption, and how our parents would handle being grandparents from a distance. We decided on at least one name for each sex.

Our little boy will be Noah, and our little girl is Storie.

It's become easy to pray for these little ones by name. For someone who didn't have a desire to be a mom until three years ago, I must be making up for lost time because I am already crazy in love with my kids...that aren't even on their way yet!

That's why today, on Mother's Day, I want to thank my precious Noah and Storie. Because though they aren't physically with us on this earth yet, they've done something that only God could orchestrate.

They've gotten their mother through her third and final phrase of her recovery from anorexia.

I never thought I would be able to go a day without making sure that my daily calorie intake was equivalent or less than my daily calories burned. I never thought I would be able to look in a mirror and see what everyone else sees when they look at me. I never thought I would ever experience a day of complete freedom of eating when I felt hungry and stopping when I was satisfied.

But over the past three or four months, I started a pattern. If I ever had an anorexic thought, I began praying for Noah and Storie. Seeing their sweet faces in my imagination just made me smile and put my mind where it needs to be - off of myself and on the responsibility of taking care of my family.

So this year, while I am not able to celebrate Mother's Day as a mom, I want to celebrate my precious Noah and Storie, who have helped their mother more than they'll ever know. I can't believe that I ever allowed myself to be so inward focused that I could ever think that raising a child was a wasteful legacy. I am eager to see how God uses the lives of Noah and Storie to do His work.

I don't know how I will be a mom - whether through natural birth or adoption - but for my children, I pray the prayer of Hannah.
"I am the woman who was standing here in your presence, praying to the Lord. For this child I have prayed and the Lord has granted me my petition that I made to him. Therefore I have lent him to the Lord. As long as he lives, he is lent to the Lord."
(1 Samuel 1:26b-28)

Thursday, May 7, 2009

Five Fitness Fallacies

In today's world, everyone's an expert. You know that guy who insists on telling you exactly what you need to do to fix your personal situation that he actually knows little to nothing about? Yes - we all do...because he's everywhere! You probably have one at work, in your neighborhood, a friend, etc. What "that guy" does is stir up a lot of false information.

Here are some of the top things that people believe about fitness that are just simply NOT TRUE. (And no, I'm not trying to be the expert. I promise not to give you advice on taxes or anything involving Lowe's/Home Depot...but fitness is what I do!

Fallacy #1 - Calories are the only thing that counts when trying to lose body fat or gain lean muscle.

Ratios of protein, carbohydrates and fats are also important. The key in losing body fat and getting lean is controlling and manipulating insulin levels. In simple terms, when we consume excessive calories or excessive amounts of high glycemic carbohydrates at one meal, the body’s blood sugar rises. When this happens, the pancreas secretes the hormone insulin to lower the blood sugar levels.

One of the many drawbacks of this happening excessively is, along with putting you at risk for diabetes, the body also holds onto stored body fat! A balance of protein, carbohydrates and fats works most efficiently in losing fat and gaining lean tissue. However, this too becomes tricky, because each of us tends to respond best to certain dietary programs. Listen to your body, try different combinations, and see what works best for you. Once you find it, stick to it!

Fallacy #2 - Muscle weighs more than fat.

If I place one pound of muscle on a scale and one pound of fat on a scale, they will both weigh one pound. The difference is in total volume! One pound of muscle may appear to be the size of a baseball; one pound of fat will be three times the size and look like a squiggly bowl JELL-O.

Fallacy #3 - There is one perfect workout routine.

There is no “best and only way” to workout. I receive a multitude of questions concerning what is the best cardio machine, the best exercise tape, the best routine to work the butt and so on. In reality, it’s all good if it works for you, but you don’t want to stay with any of it for too long. The body will adapt to any exercise routine in 4-6 weeks and the mind will experience boredom if you stay with the same routine for too long of a time. Vary volume of sets, time between sets, reps, exercises, cardio, DVD's. Manipulate your routine every 3-4 weeks and view CHANGE as the key constant that will lead you to success.

Fallacy #4 - The best way to lose fat is to eat very few calories.

Always consider your body from the inside out. Your body’s main objective is to survive. It doesn’t care if you want to lose body fat. In fact, it would prefer to increase fat in case of famine. Internally, the body has no idea that it’s the year 2003. It could still be 10,000 years ago for all it cares. Survival is its number one objective.

If you eat very little (less than 1,200 calories), the body perceives an emergency and will accommodate you by holding onto stored body fat. As well it should, because it has no idea when it will be fed again. So PLEASE - I'm begging you - Eat healthy and see that fat loss happens quicker when you aren't starving yourself.

Fallacy #5 - The best way to reduce the hips, glutes or abs is to perform exercise to isolate the area. FALSE!

It is physiologically impossible to spot reduce. You can’t lose only in one area of the body because body fat comes off all over the body. Typically, the first place you tend to gain is the last place you lose. Doesn’t Mother Nature have a wonderful sense of humor? Again, the route to success for those stubborn hips is resistance exercise, cardio and supplemental nutrition.

Sensing a theme here? Its all about balance and consistency. Keep those questions coming and make sure you get active today!

Wednesday, May 6, 2009

Mother's Day - Breakfast in Bed Recipe

Breakfast in bed is a great way to say thanks to your mom this mother's day. (By the way, it's Sunday!) This causes two problems. Number one - who wants to get up that early? Number two - how can you make something that tastes great that is not completely unhealthy?

Problem solved. This baked apple-cinnamon French toast can be prepared in advance and then simply popped in the oven for a leisurely and luxurious weekend morning. By using nonfat instead of whole milk and eliminating the egg yolks, the calories are cut by half and the fat is reduced by nearly 80 percent in this griddle-free version.

P.S. - To all the mom's out there - print this off and stategically place it in your house for someone to find!! :)

Makes 12 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 9 1/2 hours (including 8 hours refrigeration time)



3 cups nonfat milk
2 cups pasteurized liquid egg whites, such as Egg Beaters
3 tablespoons honey
1 1/2 teaspoons vanilla extract
1/4 teaspoon salt
1 1-pound loaf sliced whole-wheat bread
1 cup chopped dried apples (3 ounces)
1/2 cup raisins
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 tablespoon confectioners’ sugar


1. Whisk milk, egg whites, honey, vanilla and salt in a large bowl.

2. Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl.

3. Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours.

4. Preheat oven to 350°F.

5. Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners’ sugar and serve.

183 calories
1 g fat (0 g sat, 1 g mono)
1 mg cholesterol
33 g carbohydrate
10 g protein
4 g fiber
344 mg sodium
312 mg potassium.

MAKE AHEAD TIP: Prepare through Step 3 and refrigerate for up to 1 day.

Tuesday, May 5, 2009

Exercise of the Week: Walking with Incline

Over the years, I've noticed that a lot of people claim to hate running simply for the fact that it's hard. They prefer to walk. However, after I have a lot of my clients do this next exercise, they see that walking can be just as tough...

An incline offers a poorly conditioned person a safe way to challenge the cardiovascular system. You can get your heart pumping without requiring speed. Incline walking is also good for people who can't move fast for other reasons, such as injury or rehabbing some kind of problem. So if you prefer to walk, the incline will still allow you to be really challenged without having high impact pressure on your knees and hips.

Incline walking is far superior to the elliptical trainer, because incline walking is actual walking, something that you do in real life. Whereas, the elliptical trainer provides a motion that does not relate to real-life movements of the human body.

Other benefits include:

- It recruits lower back muscles to keep your body erect

- It provides a stretch to the calves and Achilles tendons

A very important note: You will not reap benefits of incline walking if you hold onto the treadmill. I can't say this enough. Do not place your hands on any part of the treadmill. To do so will cancel out the effect of the slope, even at faster speeds. Be sure to swing your arms naturally at your sides as you would if you were walking up a hill outside. If you cannot keep up with the tread without holding on, lower the incline or slow the speed.