interval training

INTERVAL TRAINING

- Periods of high intensity exercise followed by periods of low intensity or recovery periods.
- Can be adapted to suit variable anaerobic needs:
-> Sprinters use shorter work intervals at high intensity and longer recovery periods
-> Endurance runners do longer work intervals at high speeds in order to adapt their natural pace for a marathon
- How to adapt sessions over time:
-> Change duration of work interval
-> Change intensity of work interval
-> Change duration of recovery
-> Change number or work intervals and recovery periods
- Benefits:
-> Muscle fibre recruitment = development of neuromuscular system
-> Cardiovascular benefits = cardiac hypertrophy, lower resting heart rate, increased elasticity of heart walls etc.
-> Improved anaerobic power
-> Increased myoglobin stores in muscles
-> Increased metabolism in the short term
-> And so many more!

- My Session Plan:
- 5 minute warm-up (light jog and stretch)
- 30 sec sprint followed by 30 sec rest
- 30 sec sprint followed by 15 sec rest
- 45 sec sprint followed by 30 sec rest
- 45 sec sprint followed by 15 sec rest
- 60 sec sprint and finish
- 5 minute cool-down (walk/light jog and held stretches)

Tips:
- During the sprints, your heart should be working at above 80 per cent of your maximum heart rate. (My average for the session was (172/203)x100 = 85%
- It’s okay to slow down a bit, just make sure you’re working as hard as you can. Remember, don’t over-exhert yourself though. If you begin to feel dizzy or unwell, stop immediately, sit down and drink plenty of water.
- Be aware that these sessions are extremely high intensity and you will be tired for at least a day after. This is natural because your body maintains a high metabolic rate for 24 hours after, so more energy will be used to recover from the session.

3

5.16.17

Bless you, morning light, for making it look like I almost have an ab. *almost*

Today was HARD. My mood has been low. To be honest, my Mother’s Day sucked and I’ve been pouting. My family did not plan ahead and *forgot*. How dumb is that? I know they love me and I wanted them to do something they thought up on their own. It’s over now and I’m moving on. No more pouting.

Like I said, today’s workout was really hard. I had an awful time controlling my breathing, for whatever reason. 2 miles of sprint intervals, an Ab circuit, and all my PT exercises. I did increase my speed on my sprints today so I’m certain that had something to do with my lack of controlled breathing.
Off to stretch!

P90X3- Keep going

I’m in week 1 of Phase 3. And here’s the truth.

You WILL lose more weight in Phase 1.

Phase 2 is muscle building to PREPARE you for the fat shredding in Phase 3. You will lose almost NO weight. But you WILL lose inches.

Phase 3 is where the fat will almost melt off. 

You MUST be eating clean.

The scale is NOT everything and it does NOT define who you are. Keep in mind throughout the day you fluctuate abut 5 lbs up and down.

You MUST take before and after pictures. Seeing yourself everyday in the mirror blinds you to what’s actually happening.

You MUST measure yourself. See above.

You MUST drink a shit ton of water. EVERY DAY. You’d be surprised how much water retention can weight you down.

P90X3 is NOT just a program. It’s a transition into a lifestyle change.

And if you DON’T understand that, then you will NEVER keep the weight off and get to where you want to be.

My stats so far:

Sex: Female

Age: 22

Height: 5'2"

Frame size: Medium 

Start weight: 210

P90X3 start weight: 160

Current weight: 147

Ultimate goal weight: 120-125ish? (idk, we’ll see what happens….?)

Lost 9 lbs in Phase 1 (and about 2 inches). Lost NO WEIGHT IN PHASE 2, but lost 10 inches all over. Nearing the end of week 1 of Phase 3 and have lost 4 lbs already (no joke).

I’ve never been this lean in my life. I’ve never had this much muscle in my life. I’ve never been this happy in my life. I’ve been “that girl”. The fat girl all my life. I don’t even UNDERSTAND what it means to be “skinny” or “fit”. I still don’t. I cried tears of joy in the fitting room the first time I fit into a size medium shirt. Whispering, “I’m doing it. I’m doing it,” to myself in the mirror.

And yet the woman looking back at me in the mirror is so foreign to my own eyes. So different from what I’ve been. My arms are all muscle with no fat. The fat I always thought would be there. My stomach is my problem area, yet when I lie down, it’s flat. I run my hands over it sometimes in wonder because it’s wonderful and beautiful and my life has been changed forever by this journey.

The journey of loving yourself.

And this is why I am sharing with you all.

Don’t you give up. It’s not worth it.

Can you hear me?

Are you listening?

DON’T.

GIVE.

UP.

It’s okay to feel defeated. It’s okay to cry or get frustrated or to give yourself that cheat once in a while. But food is not the enemy. 

Humans are emotional, but you must learn to discipline your emotions or they will use you. Behind your feelings is nothing, but behind every principle is a promise. Get back up.

DON’T YOU DARE STOP WHEN YOU’RE TIRED.

STOP WHEN YOU’RE DONE.

Workout/Health Tips

I’ve watched PLENTY of videos, read TONS of articles, and visited a BUNCH of blogs. I’ve compiled some tips that have helped me on my journey; I hope they help you as well. 

-Use chop sticks (when & if you can). The idea behind this is tip that eating with chop sticks makes you eat slower. The slower you eat, the more time your body has to begin the digestion process AND it becomes easier for you to tell if you’re full or not. When you’re scarfing down your 4 plates - even if they aren’t high in fat & are your healthy foods, you’re just eating on a probably already full stomach. *another way to eat slower that doesn’t involve chop sticks is to eat snacks with your non-dominant hand.

- Lemon & cucumber water. This one really doesn’t need much explanation - so many fitness bloggers and youtubers have sworn on this cleanse. Living at college it can be difficult, but my school does have fruit infused water sometimes which is great. If you’re living at school and your dining halls don’t offer infused water, here’s a tip - the lemons are most likely by the tea & the cucumbers are at the salad bar; it’s all about searching. Also, drink ice water as soon as you wake up and wait 5-10 minutes before eating; it boosts your metabolism.

- Smaller plates & bowls –> BLUE. Now this tip is all about our dear friend, Portion Control. If you decrease the size of your plate/the surface you’re eating off of, your body will be like “hey, that’s a whole plate of food, when the plate is empty, I’ll be full.” I included “BLUE” in this tip because it’s scientifically proven that the color blue suppresses appetite, making you eat less. Whereas red has the opposite effect - it makes you hungrier. (Why do you think McDonald’s, Wendy’s, Burger King, & Chik-fil-a all have red in their logo?)

- Wear your gym clothes & sneakers around the house. This one sounds weird but when I’m wearing my workout clothes & sneakers, I tend to be less lazy and more productive. It’s sounds insane, I know, but it works! Try it for a few days - you’ll probably spend less time in front of the TV and more time on your feet. Whether you’re cleaning around the house, going for a walk, or doing meal prep, anything is better than being plopped in front of the TV with a bag of chips.

- Green tea before bed. I’ve been doing this for the last 2weeks and it’s great. Green tea is proven to boost your metabolism, calm your nerves, and it prevents to flu and cold by 60%.  I recommend drinking your hot tea about an hour - two hours before you go to bed. Also, try to stop eating food 3-4hrs before bed.

- Eat healthiest part of meal first. This goes without much explanation but let’s say you’ve just finished a great High Intensity Interval Training (HIIT) workout and you’ve gotten lunch. On your plate, you have your protein, a salad, & a small serving of carbs. The first thing you’re going to want to eat is not going to be the carbs - no matter how good that pasta looks. This is because if you eat your healthy portion first and happen to get full before finishing your entire meal, you’ve avoided the unhealthy portion. If you ate the unhealthy portion first and got full, you just missed out on the protein and nutrients your body needs after a HIIT workout. Also, when eating salads, try to get your dressings and sauces on the side.


If you’re interested in more tips I’ve found helpful, feel free to message me!

6.6.17

Workout #2! Thank goodness tomorrow is a rest day. This girl is tired. 1 mile of intervals, PT shoulder exercises, and a little yoga.
I didn’t sleep very well last night and it didn’t really hit me until this afternoon. I am sleepy. Mixing some protein powder in my coffee and then I’m headed to my youngest’s baseball game.

(Not as pretty as the first one. BUT) I upped my workouts for this month. Can’t wait to start (and die) tomorrow morning! 😂If anyone wants to join and try this, you’re more than welcome!(:

FITNESS TIPS✨💪🏼

Hi babes, I’ve been getting a ton of asks about fitness and health so I wanted to make a bigger more generalized post about it!!! DISCLAIMER: I am not a trainer or nutritionist or a doctor- these are just some tips I’ve learned along the way that have helped me!!

-For cardio to burn fat: HIIT. High Intensity Interval Training. Basically, you need to run for 20 or 30 minutes, alternating between walking and sprinting. You can do this on a treadmill, track, or even outside your house, whatever works!! 30 seconds of running and 90 seconds of walking is a good balance for me. This is the best way to burn fat!!! But you have to be consistent with it. Patience is key!

-Muscle burns fat, so incorporate strength training! Google some exercises to do with any weights you have in your house, or just do body weight exercise. Pushups, curlups, and pullups are all great!

-Get some sun!! Vitamin D is very important to overall health. Yes, excessive tanning or any tanning booth usage is damaging, but an hour or so of sun while wearing an SPF is very good for you!

-Drink Water. I know you’ve already heard it a million times. Just do it.

-Eat a diet high in protein and vegetables, and lower in carbs to increase muscle and burn fat! This is what works for me, but you can get a more personalized diet from your doctor. In general, reducing processed/boxed foods is always your best bet!!

Quick fact. Ready?
When exercising, especially at high intensities, electrolytes are lost as sweat. It is essential that these electrolytes are replaced as soon as possible, for they are required for proper muscle contractions, ph balance, and fluid balance within the body.