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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!

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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