So how do you prepare and recover?
Having masses of energy before, during and after a Tabata workout can be hard. You need to find foods that give you different types of fuel to suit the situation.
Pre Workout Fuel
As you may already know, Tabata style workouts are extremely quick and intense. They are over within a matter of minutes.
This means that before working out you need to find something that’s quick and easy to consume which provides forms of “fast release” energy. With this type of energy, your body will be able to use it almost instantly hence helping you power through the workout ahead.
What to Avoid:
You may have heard of preworkout energy drinks. Although there is a time and place for these products, they are not recommended.
This is due to the sometimes dangerously high caffeine content as well as some extremely high amount of sugars packed into these energy drinks. Thinking of drinking a sugar free energy drink?
You may want to think again as even more chemicals and artificial sweeteners are added to these products which are known to, over time, lead to health problems.
Energy drinks and pre-workout products can also become addictive and after using these supplements before every single session you may start to rely on these to get through a workout.
When for any reason you don’t have access to one or want to stop consuming them, it can leave you feeling low throughout the day with withdrawal symptoms let alone having not enough motivation for the gym.
What To Choose:
You have a range of choices when it comes to getting in some quality sources of fast release carbs / energy.
If your Tabata workout in the morning a fantastic example of a breakfast could include some egg yolks. These are rich in B-vitamins which convert food into the energy we need. They also contain vitamin D to maintain strong and healthy bones.
Furthermore, they are also a great source of protein which is essential for the day to help you reach your daily intake of protein.
With this you could include some other items for slow releasing carbs / energy throughout the day or a healthy choice of cereal.
A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout. Pumpkin seeds are a good source of protein, healthy fats and fiber, keeping you feeling full and energized longer.
Fresh Pressed Veggie Juice:
But what should I drink? Green Juice. Whip out the juicer, grab some kale, romaine lettuce, couple stalks of celery, a pinch of ginger, 1/2 of lemon and lime and about 3 medium sized carrots. Fresh juice will not only naturally hydrate the cells in the body, it will also carry micronutrients to aide in increasing the effeciency of the lymphatic, digestive and metabolic systems to name a few. Within moments of drinking this fresh juice, you can feel the body responding because absorption is immediate, thus allowing the elimination of toxins from the blood and creating a more alkaline state within the body.
One of the most important determinants of your energy levels is hydration. Dehydration kicks in much sooner and harder than starvation. Water is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue.
Without enough water, we cannot metabolize the food we eat into fuel and ultimately cease to function properly. Always drink plenty of water throughout the day, especially before and during workouts.
Post Workout Fuel
Post work-out fuel is a little easier. You may feel hungry and in need of a full on meal depending on the time of day. If this is the case, make sure to get a healthy, balanced meal consisting of your protein, carbs and fats.
If you’re looking for some slow release energy / carbs try:
Whole Grain Cereal:
Whole grain cereal is a fantastic source of Fiber and can slow the release of glucose into the bloodstream which leads to more consistent energy levels throughout the day and post workout. Organic Oats (Oatmeal) is an ideal fix as well as an awesome fiber source.
Just a few more ideas to incorporate into your eating strategies to help your fitness and lifestyle progression.
Thanks for reading,
Happy Tabata Tuesday!
Tabata workouts are high intensity interval training workouts that take you to a whole new level in fitness. Tabata workouts for the arms and legs will fire up the muscles in your limbs and send them crystal-clear messages that the status quo is not enough. These workouts, done regularly, will set your arms and legs squarely on the fast road to strong new muscles and wonderful endurance.
The Tabata Protocol
Before we get into the actual workout, you should know how the Tabata protocol works. What you’re going to be doing is twenty seconds of extremely high intensity exercise—working the hardest you can possibly do, as if your life depended on it. Then, when the timer goes off, you stop dead, and have ten seconds—no more, no less- ten seconds of rest and to catch your breath. Then twenty seconds of that uber-fast, uber-intense, uber-everything activity. Ten seconds of rest again. And on it goes, till you’ve done eight sets, and are feeling, more or less, dead.
Working The Arms And Legs
One Tabata workout that works both your arm and leg muscle utilizes the mountain climbing exercise move and is called the Mountain Climber. Before you start doing it Tabata style, you’ll have to learn how to do the mountain climbing exercise slowly.
Steps For Mountain Climbers
1. You start out in plank; straight arms, palms down flat on the floor, directly underneath your shoulders.
2. Your legs stick straight out behind you, and your feet should be hip-width apart.
3. Keep your toes curled under.
4. Contract your core, and tuck your tailbone under you. There should be a straight line from the top of your head to your heals, and your chin should be tucked in a little.
5. Now take your right knee and draw it to your chest, pulling it in with your abdominal muscles. Don’t let your foot touch the floor, don’t let your shoulders move. While keeping your straight line from head to heels—no swaying hips– return that foot to the plank position.
6. Do the same thing on the left side.
So that’s your basic mountain climber. Practice it a little; actually, practice it a lot, till you could do it in your sleep.
Now, when you do Tabata Mountain Climbers, you need to do this exercise really really fast; as fast as humanly possible, and you need to do that without losing your form.
Are you ready?
Get the stopwatch somewhere where you can see it easily from your plank position, or turn on your Tabata app on your smartphone. Then—ready, steady, go!
Twenty seconds of all-fire mountain climbers, legs moving as fast as they can go, arms smarting under the strain.
Stop! Ten seconds of rest, letting those muscles relax.
Now we’re on again!
Quick intensity, as if your life depended on it. Keep those legs moving. One and one and one and one—faster, faster, till it is a blur. No slacking off. Keep it going as fast as you were for that first twenty seconds.
When your second period is done, you get another ten second rest. But not a second more, and then you go straight into ultra-high intensity mountain climber set three. You’re not done until you’ve done eight rounds—eight rounds of intensity as high as you can rake up.
Then you can collapse. You deserve it. But tomorrow, remember, you’re on again.
Another great workout for the arms and legs is using a jump rope. No, this is not your kid’s favorite toy, today, there are many great fitness models available for adults in various sizes to accommodate all heights.
Using the jump rope in a Tabata protocol means that you will be jumping fast and constantly for the entire 20 seconds of the intense intervals, then catch your breath for 10 seconds. Repeat 8 times.
Suicide runs are also great for both arms and legs, though they work the legs more. For this routine you need to place two markers about 5 feet apart. This can be a rock, a book, a cone or anything that will sit still.
You will be running back and forth between the two markers very fast and touching each marker each time you reach it.
For Tabata, you will again do 8 sets of 20 seconds runs as fast as possible followed by intervals of 10 seconds of rest. By the way, this is a great exercise to do outside of the Tabata protocol as it really gets the heart racing, and the blood pumping for ultimate weight loss.
More Moves For The Legs
• Box Jumps
• Lunge Jumps
• Squat Jumps
• High Knees
• Dumbbells Squat Jumps
More Moves For The Arms
• Push Ups
• Push Rows
• Medicine Ball Slams
• Chin Ups
• Pull Ups
This should give you a boost in your fitness programs, or even provide you some variation in addition to your current routine. Let me know what you think and how this works best for you.
Yours In Success,
Overcoming Your Diabetes Free Webinar Thursday April 16th @7pm Sign up at – http://goo.gl/eYmZ7K Come Hangout with us!
It’s a common misconception that the only or the most beneficial way to increase endurance is taking part in long, gruelling cardio workouts like running for extended periods of time on the treadmill or outside for increased running endurance and spending hours on a stationary bike to increase cycling endurance.
How Tabata Training is different:
Whilst there is some truth to these beliefs, Tabata Training introduces a whole new meaning to endurance. Due to the extremely high intensity and efficiency of Tabata Training you can choose almost any exercise or body part and increase endurance in that area.
Tabata Training is unique in the terms of how the training is done. Most cardio sessions consist of long periods of time at the same speed and / or resistance.
Whilst on the other hand Tabata Training consists of short intervals at full capacity, pushing the limits to an individual’s endurance every round. Not only this, but, with the short rest times an individual is tested to the absolute extreme.
When you are tested over and over again your endurance is forced to increase to keep up with the work load that is being put onto the body. Tabata training integrates fundamentals of progressive overload into training which is what “forces the body” into change, ultimately making you stronger, quicker and more efficient at the exercise of your choice.
Endurance means to be able to “endure an unpleasant of difficult process without giving in” is it really worth running for hours until you reach the “brick wall” that runners must surpass in order to keep going or is it more efficient to be able to increase endurance in as quick as 4 minutes?
This is where Tabata Training can give a new meaning to endurance and teach you to develop a stronger, more positive mental state when training hard.
Improve in every aspect with Tabata Training
Whilst being pushed to new limits, a different exercise can be picked every single workout. Unlike fixed forms of training at the gym like treadmills, Ellipticals, stationary bikes and even running, cycling and more, Tabata training gives you the power to change up the focus each and every session. This means that whilst on your journey to losing weight and fat you can start to become a quality, well-rounded athlete.
The sky is the limit with Tabata Training. You can choose to incorporate different exercises based on your goals too. This means that if you are training for a specific sport or would like to tone up a specific area of your body, you can!
You can choose to throw in some different types of running if you are a sprinter or long distance runner for example and in summary you really are able to mix it up and continue to keep things fun and exciting each and every day.
With the simple approach with Tabata Training it is also extremely easy to track your progress which in turn allows you to see how quickly your endurance is improving session by session as you can count how many rounds you complete in a given time frame as well as the number of reps you complete.
Typically, when you take part in a form of cardio that is done out of the gym and without machines helping you it is hard to track your progress. Tabata Training is considered the cheapest, easiest and most efficient way to keep track of how things are going as well as allowing you to evaluate where your weak points are as you cycle through different exercises and compare the calories burnt to the exercise performed.
To Your Success,
Today I want to share a simple idea that can cause massive change and take you from suffering to becoming an ultimate winner in life. Whenever you feel like life is not producing the results that you desire, there is one primary reason for this – you. It can be a number of things:
You haven’t taken action beyond your comfort zone
Busy pointing fingers at others not supporting your aspirations
Lacking motivation and a true plan to accomplish
Waiting for someone else to do the work for you…
You get my point right?
Listen, no matter where you are in life, you can change it. I want you to close your eyes and first picture your ideal reality. Now I want you to imagine that reality unfolding. You need an ever-present imprint of that vision.
Do you have it? Great!
Now, channel your efforts to completing this ONE thing that will change your current reality…ready? Here it is….
The iteration – or your present mental paradigm is not producing the results that you desire. The only way to accomplish and achieve is to have an interation of yourself that is ambitious and has the “vision” to produce the reality and outcome that is nessasary for you to win in life. No exceptions, no excuses, NO SETTLING FOR LESS THAN YOU DESERVE! If the next iteration resorts to a lazy, pointing fingers position….you guessed it – fire them too! Just realize that you can become whomever you truly desire to be. If you want it bad enough and all of your energy is placed in that direction allowing nothing to deter you – YOU WILL WIN. It won’t be easy, but the rewards of life and accomplishment will be more than worth it!
Once you fully understand who you are, and more importantly who you can ultimately become, the world is no bigger than a piece of clay in the palm of your hand – you can make it and mold it into whatever you wish. I will leave you with something that you should read a couple of times this weekend to reinforce what I have provided you. Here it is:
The Captain of the gate:
“To every man upon this earth
Death cometh soon or late.
And how can man die better
Than facing fearful odds
For the ashes of his fathers
And the temples of his gods
Horatius at the Bridge (Click to the left for the entire work)
Thomas Babington, Lord Macaulay (1800–1859)
Have an awesome weekend!
Yours In Success,
Weight loss is actually an easy thing to do, it’s easy because all you have to do is learn and pattern your eating and fitness strategy to optimal output for your body and type and continue to apply all of that information. So always keep on the look out for new tips you can use for weight loss, tips like the ones in the article here.
To help you with your weight loss regime, make a list of your favorite fruits and vegetables, and research interesting and appealing sounding recipes you can make with them. Smoothies or juicing vegetables are great for this, as are more exotic items you might not normally try. Remember, making your new eating strategy interesting and fun will increase the chances of you sticking with it.
Treating yourself can actually be an important part of any weight loss strategy. Making hard and fast rules about food, such as telling yourself that you’ll never eat chocolate cake ever again, can actually make you obsess about food. This leads to stress and overeating, both of which can ruin your weight loss plan. Try to give yourself a small treat everyday, or a slightly larger one at the end of the week for making your goals.
If you are overweight, consider weight loss as a way to ease joint pain. If you begin making changes for a healthier lifestyle, your body will benefit. Losing weight minimizes pressure and strain on joints, and is worth trying before considering more radical chemical treatments. Sometimes, all you need is a change!
When you are wanting to lose weight the best thing that you can remember is to find exercises you love! If you find something that you really enjoy you will be more likely to stick with it. If you hate something you’ll end up dreading it every time you need to do it and before you know it you will start putting it off or skipping it.
When you are trying to lose weight, take the amount of food you usually eat and divide that portion in two. Check in with yourself after you have finished with that much, and see if you are actually satisfied with half the amount you usually eat. You will be surprised at how often you keep on eating just because it is there in front of you and not because you are actually still hungry.
Do not go the grocery store on an empty stomach. Your hunger will magnify your desire for junk food, and you risk buying unhealthy snacks that will make you gain weight. When you are not hungry, you have more mental control over what groceries you should buy that is appropriate for your eating strategy.
It’s hard to lose weight if you don’t allow yourself any treats. One good way to have your treat and eat it to is to buy one bag or container of something you love to eat per week and no more. Allow yourself a little of your treat per day and you won’t feel as deprived and overeat something else.
A great tip to help you lose weight is to track your progress by using your belt. Scales can be very inaccurate when determining how fit you are, but your belt will let you know if you’re losing weight. If you have to increase a notch or two in your belt, then you are making great progress.
These tips were only but a portion of what you can possibly learn that there is to know about weight loss. Weight loss can be a touchy subject for a lot of people but proper education should get ride of any doubt about how to lose weight. You just have to remember to not only educate yourself but to also apply that education, if you do that then weight loss shouldn’t be a hard thing to do.
If you have any questions, feel free to email me at firstname.lastname@example.org
Yours In Success,
Losing weight can seem like an impossible task to accomplish. Just thinking of starting a new plan or exercise routine can seem overwhelming. But with a little discipline and a healthy balanced eating strategy it is possible to achieve your weight loss goals. Finding a weight loss plan that you can stick to long-term is essential.
Occasionally it is perfectly ok to give in to a craving. Every now and then, reward your hard work by indulging in one of your favorite foods. But always remember to use portion control. Instead of reverting to your old habit of eating an entire bowl of ice cream or a huge slice of cake, just eat a small amount, savoring every bite.
To add variety to your eating strategy and enhance your weight loss success, keep an open mind about foods. Just because you didn’t care for the taste of spinach when you were a child doesn’t mean you won’t find it appealing as an adult. Try sampling healthful vegetables and fruits you’ve never eaten before and you might just be surprised at what you’ve been missing.
Don’t be afraid to give yourself pep talks when needed. If you are scared of looking stupid, then you are only holding yourself back due to a silly fear that is just nonsense. Give yourself a pep talk, regardless of where you are, any time you feel that you are slipping down a bit.
In order to lose more weight faster, add green tea to your nutritional plan. Green tea is known to increase metabolism. Studies have shown green tea to boost metabolism 4% without effecting heart rate. It also has small amounts of caffeine. Green tea has become widely available and reasonably priced.
Losing weight is not easy to do alone. To assist you to lose weight, it is helpful to have an accountability coach or exercise buddy; someone who can keep your company and keep you on track. Not only is having a buddy great for accountability, but it can also make it easier to do activities that you would not want to try alone, like going to a challenging new class at the gym.
When adopting a new eating strategy to lose weight, be sure not to starve yourself. Studies have shown that people who eat less and are thinner are shedding excess water before the body goes into starvation mode. This is counterproductive to the weight loss process. Be sure to eat plenty of fresh vegetables rich in micronutrients and lots of fresh seasonal fruit to maintain energy and to boost the immune system and metabolism.
If you overeat one day let yourself know that there is nothing wrong with that and it is not the end of the world. All you have to do is make sure to do a little more physical activity the next day to get off all of the calories that you consumed.
Do not be discouraged when you gain weight in any one week during your new routine. One reason could be that your gained more muscle mass than fat that you had lost! And that’s no bad thing at all, as more muscle means more calories will be burned. This is especially common in people that were very inactive or that added a great deal of exercise to their normal routine. There are other causes possible as well.
Grab a smaller plate. Even the healthiest foods can be bad for you if you eat too much of them. Using a smaller plate or bowl can help your brain tell you that your stomach is full faster, because your eyes are used to seeing larger plates. Take advantage of this to avoid over-eating.
A journal can be a very effective tool in your weight loss plan. Keeping a journal helps to make you accountable. It also lets you know what’s working (and what isn’t) during the journey toward your weight loss goal. Write every bit of food you consume in your journal, and every minute of exercise as well.
As was stated before, losing weight can seem like an impossible task to accomplish. It is easy to feel overwhelmed, but instead of feeling overwhelmed feel empowered. Find a weight loss plan that works for you, and make it a part of your life. As long as you stay dedicated, it is completely possible to achieve your weight loss goals.
If you find yourself looking for an accountability coach to help you on your weight loss journey, complete a coaching client application to see if we are a perfect match to work together!
Yours In Success,
Hi, I hope you are doing great today! So the day has come for me to talk to those that refuse to listen to family and friends, doctors and even themselves! Yes, the inner voice that says you need to change your eating habits. Well, I think I am going to piggyback your inner voice today and hop on my soapbox because this is important and nobody else is going to tell you like this:
You need to stop drinking regular & diet sodas. If you replaced a 20oz bottle of soda with water daily… You would easily lose up to 35 pounds in one year
* Replace coffee with a natural fat burner like Green Tea because coffee increases stress & stress leads to fat gain and… Coffee does suppress appetite, however it increases your cravings so beware once it is time to eat!
* You can drink the natural Green Tea fat burner, lose more weight, and still get your caffeine fix for the day
* Cut down on or try to stop drinking alcohol. (Please limit negative responses to two sentences! Lol) Alcohol is basically the refined juice of natural foods which makes it a drink of pure concentrated sugar that will make you gain fat easily
* AVOID the grocery store snack aisle – Stop eating potato chips, popcorn, cookies, candy, ice cream, cakes, etc. The ingredients in these foods make you want to eat more and the companies who make these snack foods know you’ll stay addicted to them (even after you gained lots of weight eating their snacks)
FACT – The companies don’t care if you gain weight because of their snack products as long as they make their money off YOU and if you’re addicted to snacks!
* You need to make a strong effort to cut down on your salt & sugar intake because it will cause you to gain water weight making you look fatter
* Avoid processed foods as much as possible because the processing of these foods removes all the stuff that helps you lose weight and replaces it with stuff like sugar, corn syrup and hydrogenated oils to make you fatter
* Read food labels and avoid anything that has sugar as it’s main source of carbs or has corn syrup & hydrogenated oils as ingredients
* Don’t be fooled by the term “Multigrain” since it’s just a fancy word for processed carbs and choose “Whole Grain” products only.
This post will certainly raise some hairs with some, but I promise that all of the statements above will benefit you and your health in the long run versus the short term, feel good, high blood pressure and blood sugar foods you are currently ingesting!
Thanks for Reading!
A positive self image is one that we should all strive for. This is when you know yourself and who you are. You have a very true perception of your size, shape, and weight. You see yourself as you are in the present. You accept yourself, even though you may be overweight. You believe in yourself and love yourself while still striving for something better. When you have a positive self image, no time is spent obsessing about food, weight, calories, exercise, etc. You are proud of who you are and feel comfortable in your own body.
Many people that suffer from binge eating disorder do not have positive self or body images. Instead, they have very distorted images of how they see themselves. Here are six ways to create a positive self image for yourself.
1. Create a list of people that you admire. Write down why you admire each person. As you are writing the characteristics you like, take notice of what you are writing down.
For example, let’s say that you have a high regard for Donald Trump. Your list might include his ability to bounce back from near bankruptcy to reclaiming billionaire status, his willingness to support what he believes in, and his strong character that went for success no matter what background he came from. You do not admire “The Donald” because of his looks or hair for that matter; you admire him for the difference that he has commanded in the world. For his contribution to society. How he has touched and changed so many lives.
2. Remember a time in your life when you felt great about yourself.
Travel back in your life to a time when you were happy with your body. Maybe this was high school or college. Whatever the time, just close your eyes and remember how you felt. Let these good feelings radiate within you.
3. Write down what you like about yourself now.
Take out a piece of paper and write down everything that you like about yourself: your legs, your eyebrows, your smile, your hair, etc. The key here is to focus on the likes of yourself instead of the many dislikes. Start appreciating what you do like about yourself. This will make you feel better overall.
4. Notice how you carry yourself when you walk.
Do you walk with your head down looking at the ground? Do you slump your shoulders? Perk up! Start walking and making eye contact with people. Hold your head up high. Walk with your shoulders held back.
5. Start exercising.
If you haven’t exercised in a while, start off slow. Go for a walk outside on a nice day. If you are used to exercising, keep it up and change up your routine so that you don’t get bored. When you exercise you begin to feel good about yourself, even if it is for 15 minutes. Start off slow and work your way up.
6. Hang out with positive people.
Take a look at the people closest to you. Are they positive or negative people? Chances are if they are negative this attitude will reflect on you and your attitude. Try to limit your time with any negativity as this will only make you feel bad about yourself. You will focus on the things that you do not like about yourself.
Start feeling good about yourself and learn to accept yourself. Little by little you will notice changes that have occurred. Learn to be on your side instead of always being against yourself. Put your shoulders back and quit thinking about what you’re not. Love the person you are and the person that you are becoming.
Take action on the steps above and see how great you can make yourself!
Yours In Success,