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Tag Archives: interval training

Tabata…Don’t Ya Want Ta?!

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Breakfast this morning came in the form of creamy, cold, deliciousness…



I had been craving something coffee/chocolate the past couple of days, and this satisfied that craving BIG time!

Mocha Overnight Oats

Makes one bowl of oats

  • 1/2 cup of oats
  • 3-4 oz. of Greek yogurt
  • 1/2 cup of water
  • 1/2 tsp raw cacao powder (can also use unsweetened cocoa)
  • 1 tsp instant coffe granules
  • 1-2 packets of stevia
  • sprinkle of cinnamon

Directions:

In a cereal bowl,  combine the oats, yogurt, water, cacao powder, coffee and stevia.  Stir until combined.  Sprinkle the top with cinnamon, and place in the refrigerator overnight or for 30 minutes if you want to eat the oats soon!  Remove from the fridge when ready to eat and enjoy!

Workout

After having such a satisfying first meal of the day, I was more than ready to tackle a new Boot Camp class that I began teaching this morning.

In this morning’s class, I made sure to include circuit training along with a high intensity interval training technique called Tabata.

What is Tabata?

Tabata is a form of high intensity interval training that comes in short bursts.  One Tabata lasts only 4 minutes!  It is a series of 8 intervals that are only 20 seconds of work at your absolute maximum effort level followed by 10 seconds of rest.  These short bursts of activity work the aerobic and anaerobic systems allowing the body to see gains in strength and speed.

Here is a look at the sweaty workout that we completed this morning:

It was a good workout, got the heart rate going, and the muscles working…all things that I look for when I complete my exercise for the day!

Have You Ever Tried a Tabata Workout?

    • This was my first attempt at Tabata…and I think I like it!
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Bounce the Ball Workout

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I was so excited when last night I realized that the peanut butter jar was practically empty….

because that meant that it was time for a batch of overnight oats in a jar.  Seriously, this little breakfast of champions is to die for (if you love nut butter and oats of course!) and will never get old for me.

This morning, I was off to an early start to teach my cardio intervals class.  I always try to switch up the routine to keep things interesting.  This week, we incorporated the beloved EXERCISE BALL.  I feel like so many people have an exercise ball, but they never use this fun and versatile piece of equipment.  

Today’s exercise uses the exercise ball in every single move.  It is fun, effective, and I promise that you will be sweating within the first 8 minutes 😉

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Pre-Cardio Interval Snack

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Good Morning!

Today is day number 2 on the job, and I am really looking forward to it.  The hotel offers complimentary breakfast to our guests, and one of my supervisors suggested that I eat breakfast there today.  It should be fun!  At least I know they have fruit, oatmeal, and coffee.

Before heading to the gym this morning, I made myself a pre-workout snack to tide me over until my hotel breakfast.

It was like a mini smoothie!  In the mix was: 1/3 frozen banana, 1/2 cup plain nonfat Greek yogurt, 1/2 cup almond coconut unsweetened milk, 2 tsp peanut butter, stevia, and vanilla extract.  It was smooth, creamy, and the perfect pre-workout fuel.

Cardio Intervals

Thursday mornings, I teach Cardio Intervals.  I am really enjoying this class because it gets pretty intense and sweaty, and the group I teach is simply amazing!

Here is a look at the super sweaty cardio and strength training workout we did today:

Now, I am off to work!

After work plans:  attend and study Body Pump (it is one of our instructor’s last class!), make a delicious treat to bring into work on Friday…that is the best part of the job, someone to eat all of my treats 😉

Happy Thursday!

Group Fitness and It Tastes Like a Frappe!!

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I started out this morning teaching a Cardio Intervals group fitness class.

When it comes to creating a group fitness routine, at first, it can seem a bit overwhelming because there are literally endless possibilities of what the class can do.  I find that things work best when I keep the routine simple but effective and think about what I like to achieve while I am in a group fitness class.

What I look for in a group fitness class:

  • An all-inclusive workout, I don’t want to feel that I barely broke a sweat and I need to hop on the elliptical or lift weights after the class…Believe me, I have been there.
  • Fun and motivating atmosphere.  I like to truly feel like a team when I am in a group fitness class, and that we are all working together to complete the same challenge.
  • Guidance, if I am not sure of a move, if I feel a different muscle working than the one that is described to me, or if I have a question I want to feel comfortable asking my instructor a question.

Today’s workout really challenged the participants.  They were sweating by the second round, but we were all able to power through and finish the workout together.  What a great way to start the morning 🙂

Breakfast

While driving home, I decided that I really wanted something cold and creamy…kind of like a frappuccino. But instead of pulling into the nearest coffee chop and paying a million dollars for it, I got creative in the kitchen and made a homemade healthier version.

A couple of years ago, Starbucks had a coconut mocha frappuccino.  I think it was probably my favorite, but of course it was a limited time only flavor…luckily I figured out how to make it myself!

Healthified Coconut Mocha “Frappe” Swap

Ingredients:

  • 1/4 cup cooled coffee
  • 1/4 unsweetened almond coconut Almond Breeze
  • 1 tsp raw cacao powder
  • 1/2 scoop vanilla protein powder
  • 1 packet of stevia
  • 1/3 frozen banana
  • 4 ice cubes
  • water until it is the desired consistency (you may not need to add any!)
  • 1 Tbsp unsweetened shredded coconut

Directions:

Combine all ingredients in the blender and blend away!  Enjoy  in a cup or a bowl 🙂

Nutrition:

Calories:  159.9  Fat:  5.9g  Carbs:  12.8g  Protein:  16.5g

I thought that it had the perfect amount of coconutty flavor, and the actual shredded pieces of coconut gave it a nice texture.  I will definitely be making this treat again.

I enjoyed my “frappe” along side some egg whites and salsa.

I hope you all have an amazing and productive Thursday!

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