It's All About the Workout!!

Spring is in the air and I am lovin' it.  It's been very warm out the past few days so, naturally, of couse I'm going to take full advantage of it!  I've noticed how I have not posted nearly enough information on the benefits working out and staying fit.  No worries though, I am dedicating these next few posts to EVERYTHING fitness that will, along with clean eating, help you achieve optimum health!

So with that being said and spring in the air,  it only makes sense to take your workout outside!  I want to share with you all a track workout I did yesterday.  It was awesome.  Only 35 minutes, short and sweet, and you will sweat. Guaranteed.  

This type of workout is called HIIT, which stands for High Intensity Interval Training.  HIIT is essentially a short period of intense cardio, followed by a short recovery period.  This cycle is repeated over and over in intervals, hence the name Interval Training.  HIIT cardio is really the only form of cardio I do.  I mean who really wants to spend 45-50 minutes on an elliptical or treadmill?  Thats extremely boring and significantly less effective (unless your doing HIIT that is).  

With HIIT cardio, 30 minutes will burn more fat and calories then a long, steady 45 minute jog.  Hands down.  Its proven science people so as I've said before, RESEARCH!  The key secret to HIIT cardio's fat burning abilities is the fact that during the short, high intensity periods, your heart rate increases.  Then, you follow high intensity periods with low intensity ones, allowing your heart rate to decrease again.  This is the recipe for fat burn, as well as building up endurance and improving overall performance!  What's even better is that HIIT cardio preserves hard earned muscle, vs. long endurance cardio (such as running 4 miles), which actually causes muscle catabolism (breakdown of muscle tissue).  Why is this important?  Well, in short, the more muscle you have, the more calories/fat you burn while active and even at rest.  In conclusion, kick you metabolic rate into high gear and do HIIT cardio.  You will see results quicker then ever before when combined with clean eating and strength training.

HIIT Track Workout

Warm up jog - 2 laps + stretch

High Knees - 2x 100m

Butt Kicks - 2x 100m 

100m sprint, 100m walk back - 5x

Stairs - slow, skip every other step

400m jog

10 jump squats, 100m run - 2x

Push ups - 1x failure

2 lap cooldown + stretch

That's it!  Feel free to add in or substitue any other sort of moves you like!  Also, if your just starting out, make sure you ease your way into HIIT.  The goal is to increase your metabolic rate while still keeping your heart rate at a safe level.  Just like with any workout,  if you preform HIIT and are completely out of breath and can't possibly push any harder grab some water and take a break.  You are working out but you also want to be safe.

  Cardio does NOT have to be boring so play around at make it fun using HIIT :)

Post Vacation Update!

Hey guys! I am officially back from my spring break vacation to Miami, Florida and let me just say that it was an absolute blast!  I've never had so much fun in my life and I cannot wait to go back.  In this post today I just want to take a little time to discuss my eating/working out habits while on vacation.  I had a little bit of anxiety at first of just going completely crazy with eating anything and everything and not having enough time to workout frequently.  But then I remembered, eating healthy is a lifestyle for me, not a "diet".  I love to eat healthy and that is exactly what I did.  However, if i wanted and ice cream cone, nachos, or a piece of pizza, you bet I got it!  This trip taught me the importance of the often used phrase "everything in moderation."  I was so pleased and was truly relaxed and comfortable with my eating habits.  As for working out, I was only in the gym twice out of the ten days I was there.  I stayed active by walking on the beach as well as walking around at night it wedges, believe it or not.  SUCH a great workout ladies, sorry guys you might get judged for wearing wedges in public ;)!

The lesson to be learned here is it is SO important to remember to take time to just appreciate and embrace being able to spend quality time with good friends and family, because at the end of the day that is what is most important.  Not worry about eating 100% clean and getting to the gym five days a week.  Just taking some time off is so crucial, and your body will thank you.  It needs a rest every once and a while.  And to tell you the truth, I didn't feel like I went overboard at all.  Even though I don't believe in using a scale to judge progress, just out of curiosity I weighed myself pre and post vacation and there was no weight gain and no weight lost.  So there you have it people!  Proof that time off will NOT ruin a healthy lifestyle.  Not one bit.  It really is all about balance.  It is so easy to get caught up in work, school, social activities, sports etc. but relax and always remember what is truly important to you!

Done preachin' now.  I hope you all can appreciate it :)!  Here was dinner - a spinach salad with summer squash, tomatos, avocado, grilled chicken, pineapple salsa, and a little hot sauce.  Perfect for my first night home!

That's all for now!  I'm working on a couple of new recipes so stay tuned!!