Tabata Training

Are you short on time, or just want to try something new? Tabatas are a fun way to mix up your workout and add some high intensity interval training. Tabatas have been scientifically proven to increase anaerobic capacity and V02 Max. Dr. Izuma Tabata and a team of researchers from The National Institute of Fitness and Sports in Tokyo, Japan created this training method and studied the effects.

The Tabata method uses eight bursts of high intensity work at twenty seconds each, followed by ten seconds of rest. For example, a Tabata sprint on a stationary bike would consist of sprinting at 90-100% intensity for twenty seconds, followed by a ten second recovery, repeated eight times for a total of four minutes.

Tabatas can be performed with cardio or strength exercises. An example of a strength Tabata interval would be doing push-ups at full speed for twenty seconds with a ten second rest, repeated eight times.

Start with just two or three Tabata intervals, and work up to as much as an hour of different four minute Tabatas. Try this with jump-ropes, squats, sit-ups, shoulder presses, or whatever you like. If you truly push yourself, you will be amazed at the results.

Fall Willpower

Willpower…do you have it?  Does your willpower need a boost?  This time of year can be especially hard with the Halloween, Thanksgiving, and the Christmas Holidays approaching.  Festivals and gatherings seem to be synonymous with a spread of delectable high-calorie foods.  How can you prepare yourself ahead of time to avoid ruining your healthy eating pattern?

Here are a few suggestions, try them and see which ones work for you:

• Plan ahead.  Decide how many and what types of treats you will allow yourself to have before heading to the party.  If you eat extra clean all week, you can afford a dessert at the party.  Just don’t let one dessert lead to five.
• Take your own healthy options.  Volunteer to bring something to the party, and show up with a veggie tray with a light dip, or a fruit creation.  Search for healthy recipes for dips and appetizers on Pinterest.  
• Eat a healthy dinner before you go, brush your teeth, and stick with a glass of ice water at the party.  If you show up hungry and the choices are limited to creamy soups and sugary treats you won’t have much of a chance. 
• Stay busy.  If your party has games or activities, offer to be in charge of one. You’ll spend less time at the buffet table and more time making sure everyone is enjoying themselves.