My Body is Cha-Cha-Cha-Changing!!! - Seth James DeMoor
Intro
This is a quick summary of My Body is Cha‑Cha‑Cha‑Changing!!! from Seth James DeMoor. It’s a fun daily vlog that walks you through a beginner‑friendly run‑walk plan and shows how consistency builds confidence. Be sure to watch the full video for all the personality, extra tips, and the big announcement at the end.
Key Points
- Patience + consistency are the foundation: keep showing up and the run feels easier each week.
- Run‑walk intervals gradually increase the continuous running time (goal: 3 mi / 5 km straight).
- Focus on breathing, posture, and core strength – a strong core lets you hold good form without thinking about it.
- The plan is built around a 7‑day week with three easy walking days and four structured run‑walk days.
Workout Example (Week 7‑8)
| Day | Session | Structure |
|---|---|---|
| Mon | Walk only | Easy 45‑60 min walk |
| Tue | Run‑walk | 4 × (6 min run + 2 min walk) → finish with easy walking to 45‑60 min total |
| Wed | Walk only | Easy 45‑60 min walk |
| Thu | Run‑walk | Same as Tue |
| Fri | Walk only | Easy 45‑60 min walk |
| Sat | Run‑walk | Same as Tue |
| Sun | Continuous run | 10 min straight run → finish with a walk |
Next week upgrade: add a 5th interval (6 min run + 2 min walk) and aim for a 15‑minute straight run before the cool‑down walk. This incremental jump builds confidence for the ultimate goal of 3 mi / 5 km non‑stop.
Practical Tips
- Keep your breathing steady: inhale through the nose, exhale through the mouth.
- Engage your core and pull shoulders back to maintain good posture.
- If a 6‑minute run feels tough, slow the pace slightly; the interval length is what matters.
- Track your sessions in the Pacing app so you can easily adjust the minutes to match your own pace.
Closing Note
Give the run‑walk schedule a try this week—start with the 6‑minute intervals and watch your confidence grow. Customize the minutes to fit your current fitness level in the Pacing app, and keep building toward that 15‑minute nonstop run. Happy running!
Watch the full video on Seth James DeMoor’s channel for more motivation, the big announcement, and behind‑the‑scenes fun!
References
- My Body is Cha-Cha-Cha-Changing!!! - YouTube (YouTube Video)
Workout - Confidence Builder Run-Walk
- 7min @ 8'00''/km
- 4 lots of:
- 6min @ 6'00''/km
- 2min @ 8'00''/km
- 7min @ 8'00''/km
to import the workout after you install it.
