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Challenge of the Month July 2020

If you’re looking to improve your fitness, lose body fat and live a longer life, high-intensity interval training (HIIT) is a HUGE tool to put in your fitness toolbox! And Tabata is a fun and fast way to get it DONE!

That’s why this week I am issuing you a…

TABATA CHALLENGE!

The good news is, Tabata works for almost everyone from beginners to advanced athletes.

That’s because what’s “high intensity” to one person might be completely different for someone else, based on their fitness level.

Bonus: because the workouts are so intense, you don’t have to work out for as long as you do for the same benefits offered by moderate-intensity workouts.

Here’s how it works: first warm up really, really, really well (do some cardio to warm up your body, and then some dynamic total-body exercises like leg swings, lunges, push-ups, etc. to get your muscles in gear).

Traditional Tabata workouts have you alternate between two different exercises.

You do the first exercise for 20 seconds, take a 10-second break, and then do the second exercise for 20 seconds, and take a 10-second break. You repeat that for a total of 4 times through – for a total of 4 MINUTES.

Some ideas for exercises you can use for your Tabata Challenge:
💪Burpees vs Alternating Lunges
💪Kettlebell Swings vs Push-ups
💪Squats vs Mountain climbers
💪Skaters vs Pull-ups

Let’s all aim for integrating Tabata Training into your workouts at least THREE days this week!

Listen to your body – if you haven’t done a HIIT workout in a while, it’s a good idea to do a little less than you think you should because they can be sneaky and give you bonus delayed-onset muscle soreness the next day!

Are you ready to join in on the fun?! Let me know in a comment below!

Challenge of the Month June 2020

Foodie Challenge: Try This Old-New Superfood: Peas!

It’s time to rethink our love-hate relationship with peas!

We love them because they add a lot of variety to our diets and contain a long list of nutrients, and sometimes we avoid them because we think they contain too many starchy carbs.

But, peas are one of the most nutrient-dense foods you’ll find…and when it comes to eating healthy, nutrient-dense is where it is at!

They’re high in fiber, a good source of plant protein, and they can help keep your blood sugar steady because of their low glycemic index!

The unique combo of nutrients in peas can help maintain heart, eye, brain and bone health while protecting against cancer, diabetes and blood disorders.

Our challenge this week is to eat a couple servings of peas, in whatever form makes you happy.

Get a load of this list of nutrients in a half-cup, for just 62 calories:
Fiber: 4 grams
Protein: 4 grams
Carbs: 11 grams
Vitamin A: 34% of the RDI
Vitamin K: 24% of the RDI
Vitamin C: 13% of the RDI
Thiamine: 15% of the RDI
Folate: 12% of the RDI
Manganese: 11% of the RDI
Iron: 7% of the RDI
Phosphorus: 6% of the RDI

You can eat peas raw, steamed, crispy and dried, and you can even drink protein-packed pea milk, which is now available in many grocery stores near nut milks. It’s a lot creamier than nut milks and doesn’t taste one bit like peas!

Are you in for this challenge? Let us know!