The Tabata workout training protocol offers a way of maximizing athletic fitness in the minimum amount of time. Because of this, it is ideal for triathlon training.
How To Use Tabata For Triathlon Training
You will want to do the same exercises you will do during your triathlon during your Tabata workout.
Spend four minutes on each exercise every morning; if you are serious about being your best, do another four minutes for each in the afternoon.
Let’s start with running. To get yourself up to shape for your triathlon running, you’re going to be doing eight extremely high intensity bursts of running at maximum speed, each twenty seconds long. These twenty second bursts of intensity and speed are going to be separated by ten second long recovery intervals. This is where you need to try to catch your breath.
Before you start, make sure you’re all set up for injury-free running. Choose a level field, track or quiet street to run on. Make sure your shoes have got enough shock absorbency left in them. Then, turn on your stop watch and run as if the devil was after you.
You need to be using all your physical capacity, straining all your muscles.
When twenty seconds are over, stop. Rest exactly ten seconds, and then do another twenty second sprint.
For your Tabata running workout you’ll have to do this for eight rounds. It’ll only take you four minutes total.
It is vital to not slow down toward the end, you have to keep that intensity up in round number seven, and eight, just as you did in the first. If you’ve done it right, you’ll feel like collapsing on the ground in utter exhaustion when it’s finished. You may even see stars, or throw up. If you do, just clean up the mess, get some Gatorade in you, and prepare to do it again tomorrow.
That’s Tabata. The work is intense, but, the rewards are great.
You can give yourself a short break before going on to the next round. Then put on your swimsuit and get out to the pool. Here you’ll follow the same protocol.
For twenty seconds, you’ll swim as if your life depended on your speed. Then ten seconds of rest, hanging on the side of the pool.
Then twenty more seconds of water fury unleashed.
8 rounds, 240 seconds total.
Since you can’t see a stopwatch in the water you may want to ask someone to play timekeeper, or put on an mp3 that tells you when your twenty and ten second intervals are up and it’s time to switch gears.
Biking is more of the same. Using either your regular bike on safe, traffic free roads or an exercise bike inside your home, pedal madly for twenty seconds, then give yourself ten seconds to just rest. Add as much resistance as you can handle, an incline works very well.
Make sure you keep up that absolute intensity through all eight rounds. Intense doesn’t just mean fast biking. It means really fast biking. There shouldn’t be any way imaginable in which you could carry on a conversation when doing it.
You should be gasping for breath, literally out of breath, as that is the anaerobic state that comes with Tabata, and it is exactly where you want to be.
You should be pretty much dead when it’s done.
The intense bursts of work in Tabata are highly effective for building stamina and endurance. It is during these intervals that the body is pushed to its absolute maximum and is forced to perform beyond its capacity.
One of the most important aspects of participating in a Triathlon and having a successful race is to work on endurance and stamina levels and, while Tabata is grueling it is also very effective to that end.
There’s your Tabata workout for triathlon training. Now get to training!
Wow, I’ve been blown away by the emails and comments I’ve received on my trainings and messages about diabetes strategy sessions. It’s been insightful, inspiring, enlightening…
And – I know there’s always room for improvement, and that’s something I’m committed to.
So I’d like to ask for your help. Would you be willing to give me some feedback about your experience?
Everyone sees something different and I’d like to know what you see, what worked and what didn’t – so I can continue to master my craft, and serve you even more.
So here is how you can help: Please schedule a 15 minute conversation to give me your feedback here
You’ll be talking with me of course! I’ll be happy to take you through a few brief questions or just listen if you have a
lot to say. At the conclusion of our session, I will send you a brief follow up survey for you to let me know where I need to focus on to improve my coaching practice.
As a thank you, I will give you my new portable workout system: “7 at Home Workouts” free, plus exclusive access to one month of lifestyle mastermind (how to master your life through fitness, nutrition and lifestyle) program as a token of my appreciation.
Thank you again for helping!
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 Monday to you!
I hope you had a great weekend and are ready to kick butt this week. I was a bit troubled over a conversation I had with a friend over the weekend about trying to lose weight and eating better. She was talking about a wrap that would allow her to slowly begin to eat better, but immediately be able to wear a dress she hadn’t been able to wear in over six months to go to a party. It left me no option than to tell her what I thought about her situation and to also write this post for you.
Salons, spas and affiliate marketing companies have been offering body wraps for years. Now they have become the newest way to lose fat. The truth is, you may lose weight and inches but the loss is temporary. It may last up to a week but the loss is entirely water weight and will be regained. This article will discuss the pros and cons of body wraps.
Exercise can be pretty boring. When trying to lose weight, make sure you have some entertainment during those long cardio sessions. Get a book to read or even an audio book to listen to. Create a music playlist that is fast and high-energy and will keep your body moving.
A vital step in weight loss success is understanding portion sizes. Get in the habit of reading the nutrition label before you eat or drink anything. As I always say, if you don’t know what it is….DON’T EAT IT! Although the carbs and calories may look fine at first glance, you will often be surprised to find that there are two, three or more servings in that one bag or bottle.
A great weight loss tip is to pack your lunch. No matter how carefully you make your selections, food choices at restaurants are always going to be higher in fat, calories, carbs and sodium than what you can make yourself. You can still treat yourself to a lunch out on occasion, but make a habit of taking your lunch with you most days.
It may seem hard to find time to exercise when trying to lose weight, but you can burn calories by doing your regular household chores. Vacuuming, washing dishes, and doing laundry are all regular chores that burn fat. Since everyone finds time to do housework, it is easy to do some exercise every day. If you are more ambitious, you can get a solid workout in first thing in the morning taking no more than 20 minutes.
A simple way to stay on task when it comes to weight loss is to have an accountability partner to do these things with you. Having a friend that is also eating healthier and exercising along with you can motivate you to keep going, even if its under the obligation of your promise. Also, this way, not everyone around you is eating the fatty foods you can barely resist.
Adjusting your bedtime ritual can help you be successful on your weight loss journey. Adding an extra hour of sleep time has been shown to help people make better decisions when it comes to the food they eat. Feeling more alert also helps to reduce stress-eating.
Try sucking on an ice cube as a means to curb a craving. This trick works well because the desire to eat is often sated just by having some sort of foodstuff in your mouth.
The benefit of a body wrap is really softer, smoother skin. During the treatment, you will sweat and remove some toxins from the body but, like water weight, the toxins will eventually return. Body wraps are probably best for someone who wants to look a bit slimmer for a special evening or weekend. Regular body wraps are not dangerous as long as you remain hydrated.
Do you want temporary and more expensive, or permanent and life changing?
Thanks for reading.
Does she look familiar to you? Can anyone guess who this extraordinary creature is? Well, if you suffer with type 1 or type 2 diabetes, I’m sure that you have no knowledge of who “she” is…so I will do what your endocrinologist and primary care physician won’t…I’ll tell you and give you some background on her as well.
Eurytrema pancreaticum, let’s just call her “Ethel Pancel”, is a major cause of your diabetes. You see, Ethel is a pancreatic fluke of cattle. When you think of milk, think of Ethel….cheese, yes Ethel is there in all of her splendor to not just share the animal protein and nutrients, but also her legacy. Legacy? – yes, you didn’t think that just because you ingest cow’s milk that the body somehow just eliminates all of the parasites contained within did you? Let me give you the basic details of why Ethel is more dangerous than you know:
Humans become infected through consuming meat and dairy thereby also ingesting adult eurytrema flukes but primarily their eggs. As other flukes they have no external signs of segmentation. The mouth ends in the pharynx, a muscular tube that allows sucking. The digestive system is blind (i.e. without anus: the only opening is the mouth) and not linear, as in most animals, but branched, ending in several blind ducts (called coeca). Pancreas flukes are simultaneous hermaphrodites, i.e. they have both male and female reproductive organs.
As your body begins to breakdown and digest meat and dairy, the digestive process release the infective metacercariae that migrate to the pancreatic duct. The results of this process can sometimes be felt immediately. Have you ever become sick to the stomach shortly after eating ice cream, milk, cheese or combination of foods containing dairy? The body is very quick to signal the brain that something is wrong. Over time, these “smart receptors” become infected thereby neutralizing the bodies ability to defend itself.
Most infections are benign and cause only mild symptoms if at all. Nevertheless the pancreatic duct may be inflamed and enlarged. In heavy infections the duct can be occluded and the pancreatic tissues can be damaged as well. This damage causes the decrease in insulin production due to the destruction of the pancreatic beta cells. This type of infection can also lead to more severe gastrointestinal disturbances (e.g. vomiting, flatulence, diarrhea, constipation, etc.) depending on the number of flukes. Infestation of flukes can spread to other organs in the body and force individuals to have to undergo a parasite detox or “deworming process.” Yes, you read that right, not just your dog or cat need the occasional deworming. Prehistoric man did it without the knowledge of why…other than seasons to consume nutrients from a variety of natural sources.
There are ways to detox Ethel and her legacy, while it will take time and dedication, it can be done. This process begins as any other, with a plan to change your eating and consume living natural products to allow the body to heal.
If you are interested in learning how to detox and get rid of Ethel, email me at: Jeremy.email@example.com
Put “Ethel Detox” in the subject line.
Yours In Success,
How’s it going?
I hope this reaches you in good spirits on this Wednesday. So this will serve as the first step in the vetting process for the Eradicate Diabetes Plan. If you are serious about doing something about your condition, your circumstances, this all important step is crucial.
I want to create an environment for you to feel comfortable with planning steps to reverse your condition. I offer this solution:
Join my Eradicate Diabetes Group. This is a dedicated site and forum to allow those wondering what a normal life is like to start building upon one. Instead of denying yourself another day of life, connect with others and share your struggles and success. Support and accountability are two major components to defeating this curable disease. We can do it together.
I want you to imagine:
No longer being dependent on medication to treat your diabetic “symptoms”.
Having endless amounts of energy and living life on your terms.
Building on positive eating habits to share with family and friends.
Paying this lifestyle of yours forward to another in need.
This is your new life…it’s waiting for you. Let’s get you started with step 1 today.
I look forward to working with you,
So after much thought and just the direction that I want to go, I am sorry to say that LaRochester Fitness will no longer provide fitness and nutritional services to the general public. I would like to thank those of you that have provided me the opportunity to serve you and give you the tools and resources to improve your life, while you allowed me to really know that most people at their core are truly awesome! Thank You!
Now that I have that out of the way, let me tell you who LaRochester Fitness is still open to…
If you suffer from type 2 diabetes, LaRochester Fitness is your solution to understanding and eradicating your diabetes. I will never abandon any of you. The newsletter will continue to be provided with additional tips, fitness and nutritional concepts and ideas. I still have a few spots left for those that require assistance. You can setup your initial consultation for free here.
So I was thinking about the overall impact of me closing my services to the general public and those looking and needing a fitness professional that would be devoted to their success. After some deliberation I came up with a solution…
I called up a few coaching clients and asked for their feedback. I realized that I have a commitment to only 2 of my remaining 8 (6 have been on a month to month and April 28 will satisfy the last two contracts) and what would they think and ultimately do. So in talking and sorting things out, I have decided that I will only take private coaching clients on: 1-referral basis only or 2- by application. That being the case, I am going to provide the chance for a select few to become a part of my private coaching client group. You will submit an application for review and approval. I’m not accepting just anyone. Spots are at a premium…meaning your time is valuable and not to be wasted. You can submit your coaching application here: Coaching Client Application
I will review your application and you will receive a response within 48 hours. If you are not accepted, I will keep your application on file and should a spot become available, I will reach out to you to determine if you are still interested. I want win-win situations for all parties involved. Why…..because everybody needs
A THUNDER BUDDY FOR LIFE!
Let me know what you think of the changes by leaving me comments below.
As always, it is a pleasure and a great honor to serve you as a human family. I Love You All!
Yours In Success,
Hey, I wanted to send this to you because…
…well, maybe someone needs to hear it.
I know that some of you are in a position
where you have to do something.
You need good news and good fortune. You just can’t afford to keep sticking your foot in the door again and again and not advancing your situtation.
You feel like you’re slowly sinking. You research plan and try everything you know to do for hours trying to find
that one special program that will work for you.
You can’t afford to lose again.
I know what that’s like.
I was so frustrated with my fitness business when I decided to serve the diabetes community. I previously failed in my business and felt to take the failure as a semester of fitness education and try again. I honestly wondered if focusing my efforts on type 2 diabetes was even smart for me and my business.
I even thought about giving up a few times.
Boy, am I glad I didn’t.
So, here’s my reason for emailing you today.
It’s not to sell you anything.
It’s not to tell you that you need to join me on my quest to eradicate the world of diabetes…this is about you…
It’s to say this:
Don’t give up.
Hang in there.
You can do this.
No matter what anyone says, as long as you believe in you and you take action in that direction it can happen.
I’ll help you.
Let me know if I can answer any questions for you about how this can be a different experience for you.
And most of all…don’t give up.
You’re more powerful than you think you are.
To Your Success,
Hey, how’s it going?
So since it’s Friday and you’re ready to get on with your weekend, I thought about a couple of things that have really been bothering me and wondered if you were having some difficulties rationalizing them too.
This past week has been an eye opener for me. I learned that from all my dilegence and research that I was wrong about some things. I realized that in order for me to maintain my professionalism and ethics, I would have to own up to the misinformation and inform my clients about the correct way to do things. I couldn’t be negligent with their needs, their health and lifestyle. After all, it would be my fault if I didn’t….right?
Accountability is something that we are all responsible for. If this simple check and balance is not in place, a great many things can occur. From theft and greed, to the gross management of someone’s life that would lead to their demise or ultimate death. So whose fault is it when you don’t have all the information about your diabetes? Yours? Your Doctor? Pharmaceutial Company?
All of the Above! Now, I know what you are thinking…”Jeremy is on the soapbox, telling me that I don’t have all the information that I need to cope with my diabetes.” I am actually telling you that you have just enough information to cope with your diabetes…not get rid of it!
It’s not your fault that:
You don’t know the right questions to ask
Your doctors continue to treat your symptoms
Your monthly medication costs are rising
You experience mood swings due to medicating
Your constant change in eating habits are making you depressed
Your Diabetes is Not Improving
You get sick and it takes longer to get rid of illness
You’re having trouble sleeping
You find that you are prone to having accidents in your clothes (#2!)
You’re thinking of suicide
You want to end this pain
You think I’m nuts
For the established reasons, the base that medical practices and what would be considered the normal course of action, much of what I am saying to you would seem like a conspiracy theory…when in fact it’s not.
I care about your wellbeing just as I care about my father, my brother and sister, my niece that go through (and have gone through and paid the ultimate price) the pain, the emotional valleys of dealing with sacrificing their lives on the account of “coping” with a curable disease. I don’t want you to die, I want you to live.
Live so you can embrace your life and touch those around you. Share your gift, your talents given to you with the world. Enrich a childs life and share that spark that exists within you to open a door to another realm for someone. Become an educator and understand that life is not defined in maintaining, it is defined in accomplishment and ever seeking higher degrees of capacity within ones self.
You should know by now that I would die for you. My life is pointless if I am not truthful with you and provide you with the tools required to assist you to reverse and eliminate your diabetes. I’ve watched you fight for too long to gain zero ground in defeating this disease. I plan to help you get rid of it…whether your doctor, pharmacist or pharmaceutial provider like it or not. My life is worth risking for you because you mean more to me living than you do to them as a consumer. I Love You and all that you represent. It’s not your fault.
Have a great weekend.
Yours In Success,
What’s going on? So, I wanted to provide you with a very useful tool to aide with your diabetic weight loss. It is simple, you don’t have to purchase anything, and it is going to be very beneficial to you as time goes on. This resource is the glycemic index.
If you are 100% serious about losing weight then you absolutely MUST learn to control your insulin levels. The very first step in keeping control of blood sugar and insulin levels is to know and use the glycemic index of foods.
The glycemic index is based on a scale ranging from 1 to 100. This scale measures the effects of certain foods towards blood glucose levels. The higher on the scale a food is, the more “sugar like” it is – these foods are processed rapidly and are more likely to cause spikes in insulin levels. Refined sugar has a score of 100 on the glycemic index. Following is a list of a few common foods and their respective GI score:
|Fructose (not high fructose corn syrup)||22|
|Long Grain White Rice||44|
|Whole Wheat Pita||67|
|White Rice, Short Grain||55|
|Whole Wheat Bread||69|
In order to function properly, every cell in the entire human body must be completely soaked in water. Even the slightest amount of dehydration can hinder performance and metabolic functions.
The efficiency at which the body metabolizes fats, proteins and carbohydrates is heavily influenced by hydration levels. The more active you are, the more water you’ll want to be taking in on a daily basis.
In addition to this, remember that other sources of fluids can help to hydrate you such as caffeine free tea, coffee, and fruit juices, but be very careful of fruit juices because not only are they higher in sugar but they also really pack in a number of calories.
If you are exercising regularly each day as well, you’ll want to add more water to your day than on days you aren’t since you’ll be sweating up much of that fluid throughout the activity.
Hope this gives you some insight and helps along your weight loss journey. Please leave me a comment below and tell me what you think!
Yours In Success,