Tabata HIIT

Good Wednesday morning,

Busy weeks, working on Tabata workouts:  HIIT

High
Intensity
Interval
Training

I'm telling you, no one has time to spend hours working out. That's why these workouts are so effective. You can check out more by clicking here:
http://en.wikipedia.org/wiki/High-intensity_interval_training


Let me know what are some of your favorite training routines.

I save my runs for when I have time to relax. Running for me is very relaxing:)

Try it, You'll love it!!!

Enjoy this midweek workout boost.

Totally toned Tuesday and Anti-belly bloating water

Wow!!! Where is the time going???  Count down to Easter. Also, to my kids Spring vacation.

 

Continuing my TOTALLY TONED TUESDAY!

 

 

My workouts have consisted of Mondays: total body

                                                   Tuesdays: upper body

                                                   Wednesdays: Abs

                                                   Thursdays: lower body

                                                   Fridays: total body

                                                  Saturdays: cardio only

 

 

After a great warm up, I do a 20 minute jog to really ignite my inner fire. Then, interval training targeting these specific areas depending on the day. Always working in plyo's into the interval cycle.

 

1. plyo move
2. lower and upper body move together
3. ab move
4. intense cardio move
5. arm and back move
6. plyo move
7. Repeat!!!

 

 

ANTI-BELLY BLOATING DETOXIFING WATER!!!

 

 

Water filled with cucumbers, lemon, orange, and mint.

 

Cucumber slices to reduce water retention and for all it's anti-inflammatory properties

Lemon slices for the cleansing effect of the digestive system

Orange slices that stimulate the immune system and help reduce cholesterol levels

Mint leaves aid in digestion and soothe stomach cramps

Ginger as well to aid in digestion

Mix all together in a big Pitcher filled with Ice water. The ice water helps to boost metabolism!!

Drink up and Enjoy!!!  

 

That's my day, Enjoy yours:)

TOTALLY TONED TUESDAY- PLYO MOVES

Totally Toned Tuesday!!

Started my day with an early client. Always a great way to start the day.

My workouts for the week have been quite intense following the format of 30 min. of above moderate cardio. By "above moderate" I mean, keeping my heart rate up higher than normal but not to the point of, let's say, a full speed sprint.

• Then, going right into interval training.
• 1 min of a lower and upper body move (squats into overhead presses) 
• 30 sec rest
•  1 min plyo move(squat down and burst up high to the ceiling)When executed properly and used in reasonable volume, plyometrics help prevent injury and improve performance. But poor form, misguided progressions, or crazy amounts of volume creates the opposite effect. Any time you start getting fast and explosive, you must be thoughtful with your training. 
• 30 sec rest
• 1 min of another lower and upper body move
• etc...

6 different exercises working all parts of the body and repeating 3 x. Works out to be about 9-10 min.'s a cycle x three equals 30 min. And it's a killer:)

   



NEW CLASS STARTING SOON!!!
STAY TUNED.

ENJOY YOUR DAY EVERYONE!!!

Roasted Cauliflower Salad and Mock 'Tuna" salad recipes



Good Morning all, This has been a great week.

Workouts for the week have included: 30 minutes on the treadmill. Alternating sprints with hill sprints and light jogging to recover. Strength training, continuing overload principle,  Working all major muscles. Alternating lower body with an upper body move. Cool down with Pilates abs and yoga stretches:)
Still doing research on the Thyroid. I'm learning it is a very complicated little gland that controls several different hormones, especially the one that controls your metabolism. It effects most middle age women at some time or another, whether they know it , or not. On a lighter note;

Last night we had this awesome dinner:

ROASTED CAULIFLOWER SALAD
 http://www.healthfulpursuit.com/2013/04/cauliflower-salad/


A MUST TRY!

MOCK "TUNA" SALAD

 

http://www.healthfulpursuit.com/2012/06/raw-vegan-tuna-salad/

 



These are the Nori (sea weed)sheets I used. 70 percent of my daily Iodine needs are met by one full sheet.

 





 Looking forward to an awesome Pilates class tonight. Take care and enjoy this beautiful weather !

Repost of pre and post workout eating ideas

Good morning, What a week it was! All these late nights with early mornings, leave me no time write in my blog. I know you all have been checking in with me via email or texts so, Thank you!

I did have a request to repost a past blog on what to eat pre and post workout.
so, click on the link below and it will take you to that page:)


http://strengthandcore.blogspot.com/2012/10/pre-and-post-workout-meals-acorn-squash.html













Today, I am doing a light run just for me time. Then, I will end with some light yoga stretches and prepare for the upcoming week.

Calling anyone who can help with my blogging....not my thing but, love getting info out to you all.

Last night made some wonderful Roasted Veggies for dinner.

REMEMBER TO WORK HARDER, SMARTER AND NOT LONGER.

Remember your long term goal of being healthy but, your short term goal will get you through the day. My short range motivation is that shorts weather is coming. My goal time frame is by Easter weekend I want to hit my goal look. Not so much a weight goal but for me it's a look.

Enjoy your Sunday everyone.

Slideshow with music

 

 

When I workout everyone is either sleeping or at work & school. But, this Friday my kids were home and therefore able to take some pictures for me. I like to take pictures to check for any imbalances I may have. I have put together a fun slideshow with my morning motivational music. Take a look and enjoy!!!

HAPPY ST. PATRICK'S DAY!!!  We don't have any real traditions for this special day so tonight our dinner is green colored theme. Mexican food with Guacamole, salad greens and green veggies!






http://www.kizoa.com/Video-Maker/d9172392kP71713028o1/blogslideshow




Happy Monday!

National Blueberry Popover day

12 More days until spring!!!

 

 

I am enjoying a day off to catch up on things.

Started my day off with a great workout of running and body weight strength moves.

 

Breakfast a chia seed smoothie;)

 

Lunch: not sure yet.

 

Dinner is an awesome stew I have in the crockpot!

 

Quote of the Day:    ***Remember exercise starts in the mind***

 

“It’s the mind itself which shapes the body.” – Joseph Pilates -

 

“The only workout you’ll regret is the one you didn’t do.” – unknown

 

“To achieve the highest accomplishments within the scope of our capabilities in all walks of life we must constantly strive to acquire strong, healthy bodies and develop our minds to the limits of our ability.”- Joseph Pilates

 

Today is also National Blueberry Popover day. I may just have to make some:)

 

Enjoy your Monday and have a wonderful Week!