Have you tried the Tabata Method?

My quest to try something new in the gym continues.  This past week our trainer, Brad, took us through a workout following the Tabata Method.  What is Tabata?  Well, Tabata is a type of high intensity interval training that was developed by Izumi Tabata.  It is a timed work out that last a total of 4 minute.  Each circuit last 20 seconds with a 10 seconds rest.  You repeat for 8 cycles.  The principle is to work your aerobic and anaerobic systems at the same time.

You can use any explosive exercise as long as you do it at high intensity for 20 seconds and do cheat on the 10 second rest. It is probably best to chose exercises that are full body.  We choose to do one exercise for the 8 cycles but you can mix it up if you choose.  We did dumb bell thrusters.  You can see an example of how that exercise would look below.

I can tell you this was probably the hardest and longest 4 minutes that I spent in the gym in a long time. I used 7.5 dumb bells since this was the first time I have had every tried this type of HIIT workout. I thought the first cycle was the hardest just because I was not used to doing squats that fast.  I felt really good for cycles 2 through 5; at 6 I started to slow down a little.  There was no way I was going to give up but I just wanted it over.  I really don't remember what happened during cycles 7 and 8.  I was shaking and felt like I wanted to puke (I didn't) at the end of the 4 minutes.  I was better able to reflect on the experience after taking a cool down walk to get my heart rate back to a normal level.  I felt really good at this point.  I was little sore on the next day but it was about the same level of soreness that I have when I do an intense workout.

Is Tabata for you?  Well, I would say you should do your research.  Here is a list of pros/cons for using this type of method.  If you are short on time but want an intense workout this may be for you.

Enjoy.

Mid-Week Fitness Motivation

Have you every had one of this workouts where you did not get sore until about 24 hours later?  That is when you know that you worked out hard.  Have a great workout.

Recipe of the Week - Smashed Cauliflower

I am not a fan of mashed potatoes but I don't want my family to miss out because of something that I don't like.  The first time I ever heard of smashed cauliflower was on the Oprah show.  I tried that recipe and a few more over the years.  I hope you enjoy this recipe.

Serves 3

Steam cauliflower until cooked through.  Mash with a potato masher and add cottage cheese.  Pepper to taste (Cottage cheese is naturally high in salt. You should not need more.)

Approximate calories per serving 78

Cauliflower - Raw, 1 head, medium (5-6" dia)	144
Cottage Cheese - Friendship 1%, 113 g	90

Trying something new in the gym

I was never an athlete during my youth so there are many speed, agility or quickness type of drills that I have never done and I certainly have never power lifted before.  Both have been humbling experiences.  I am learning now because it is part of the curriculum and NPTI.  

The agility ladder is quite fun.  It almost does not feel like your working out but having fun.  Getting your body to move (especially your feet) on those advanced shuffles is a challenge.  Your heart gets a great workout as well.  I have been wearing my heart rate monitor for the last two SAQ sessions and I have hit my zone on each workout.  I am glad that I am finally getting the hang of some of the more advanced drills.

Power lifting is another beast altogether.  Getting that full extension in the hips before getting that bar up has been a challenge.  A challenge that I am up to but a challenge none the less.  I hope by the end to be able to proficiently do the moves and be able to teach the moves. I realize that power lifting will probably never by my forte'.

The point is you should not be afraid to try a new exercise in the gym.  Take it slow.  Walk through the movements if necessary.  In learning to power lift, we learned each movement separately then put them together over a few weeks.  We practice low reps with high number of sets so that we can get the movement down.  I am not afraid of looking a little silly until I get the move down.

Don't be afraid to try something new in the gym.  You should be adding new and different exercises into your routine to keep you and your workout fresh.  Ask for help if necessary.  Choose someone (like me) who is willing to work with you until you can do the move.  A good trainer will be able to simplify the exercise until you are ready for a more advanced move.

Have a happy workout.

Mid-Week Fitness Motivation

We have been working on power lifting in the gym.  This is not quite my forte.  I get a little better each time.  Each exercise is a little easy.  Will I stop?  No way!  This is my new mantra:

Recipe of the week - Stuffed Peppers

This is a stuffed pepper recipe that I created last summer.  I love red peppers.  I hope you enjoy.

Serves 4 - serving size 1

Cook the barley with the chicken broth.  Cook just like rice.  It will take about 20 to 30 minutes.  Once the barley is cooked, add the endame, goat cheese and spices.  Fill the 4 peppers.  Cook in oven about 30 minutes at 350 until peppers are soft.

Total calories for all 4 is approximately 610.  Serving size calories is about 153.  Enjoy.

Red Bell Pepper - Red Bell Pepper, 4 pepper	120
Generic - Barley Hulled Cooked, 0.5 cup	109
Generic - Endame, 1/2 cup	100
Pacific Natural Foods - Organic Free Range Chicken Broth Low Sodium (Corrected), 1 cup	15
Trader Joe's - Crumbled Goat Cheese, 2 oz. (28g)	160
Planters - Dry Roasted Sunflower Seeds, 1/8 cup ( 29)	80
Spices - Parsley, dried, 1 tbsp	4
Spices - Pepper, black, 1 tsp	5
Spices - Garlic powder, 1 tsp	9
Spice Islands Tumeric - Tumeric, 1 tsp	8

August 2013 work out play list

Here is the play list that I have created for this month. This is a public play list if you use google music. Jowanna August 2013 play list

This month is straight up pop music with a latin twist.  Work out with Enrique, Jennifer, Pitbull and more.  Enjoy your work out.

Mid-Week Fitness Motivation

I apologize for being away.  Sometimes you have to take a week off to get re-motivated.   Here is to getting back on track.

Helping your children create healthy habits - Part 2

School started today in Dekalb County.  I hope you and your children had a great first day of school. I hope to give you all some tips for school lunches and snacks that are healthy that any child would love.


Quick and easy breakfast
Slice of sprouted bread, 1 TBP almond, topped with sliced bananas
Oatmeal topped with berries
Whole wheat pancakes with fruit topping

Lunch and/or mid afternoon snack
4 TBP Hummus with assorted vegetables
Apple Cheddar sandwich (see blog entry 7/16/13)
Salad with assorted vegetables and fruit
String mozzarella cheese with an apple
Tabbouleh with cold grilled chicken

Good eating habits start early.  These are all easy recipes that you can make ahead so that you are not rushed in the morning.  Have a great week.