It's fitness Friday! 

Whether you are new to exercise or have been doing it for years, interval training is a great addition to your workout routine. Interval training is one of the most effective ways to boost metaboism, rev up fat burning, and improve your overall fitness level.  Interval training does this by alternating bewteen high-intensity and lower intensity pace.

Via

 If you are less fit you might alternate between leisurley walking mixed with periods of quick walking.  A brisk walker might add bursts of jogging into walks. If you are already running, you would add regular sprinting or faster paced running into your workout.  Don't like to run or walk?  Some of my favorite workouts include very short bursts of running or no running at all.  Situps, pushups, pullups, weights, squats, and biking can all be part of a high intensity interval training (HIIT) workout.

Here are some of the benefits of Interval training by the Mayo Clinic Staff :

• You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.
• You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you'll burn by keeping up the pace for the full 60 minutes.
• You'll keep boredom at bay. Turning up your intensity in short intervals can add variety to your exercise routine.
• You don't need special equipment. You can simply modify your current routine."

     Some of  my favorite workouts are done by choosing three exercises and doing them every minute on the minute.  For example:  10 pushups, 10 situps, 15 squats every minute.  Sounds easy right?  But after 30 minutes you will have done 300 pushups, 300 situps and 450 squats.  If you are new to these exercises, you will be feeling them the next day.  I also like to do sets.  Choose 3-4 exercises (I like 10pullups, 20situps, 10pushups 20squats) and repeat 5,7,or 10 times depending on fitness level and duration of exercise.

Here are some other workouts I have enjoyed :

I Just started doing this one. For added cardio I like to run a lap between sets.

Just did this one for the first time on Wednesday.  I'm still feeling it:

This next one is intense and takes 45-60 min.  If you are new to exerise I recommend starting at 66 and working down:

Sorry this next  one didn't copy well.  You can see it online @ vingle.com

Haven't tried this one next but it looks good.

This one also is on my list to try out:

Another great place to get ideas for workouts is google or pinterest and search HIIT (interval training) or treadmill.  Remember to start easy and stop if any exercise is causing you pain (not sore muscles. :) 

What are your favorite workouts right now?

Whatcha eating Wednesday-- Clean eating 101.

   

 Eating is something we do everyday. Assuming you eat three meals a day, you will eat 1095 meals a year. Eating is the best way to change our bodies. 
     We have the choice at every meal/snack to change our body for the good or bad.  With all the quick, delicious, and often unheatlhy convienence foods it can be hard to make the right choices.

     For the next 6 weeks (and beyond hopefully) we will be eating clean.

Here are the key points to eating clean:

1) Eat foods that come from nature and minimally processed.  Lean meats, fruits,veggies, healthy fats (nuts, avocados).

2) Eat 5-6 meals per day.  This keeps your blood-sugar levels stable and keeps you from giving into food craings caused by hunger. 

3) Eat breakfast within 30-60 minutes of waking.  Then, eat every 3 hours. (If needed, Write mealtimes on your fridge to help you remember.)

4) Eat your last meal  3 hours before bedtime.

5)Calorie counting isn't as important and portion sizes. 

Produce (2 cupped hands), starchy carbs (1 cupped hand) protein (palm of hand) fats (1 TBSP oil/nut butter about 12 nuts)
"Calorie counting is not really a part of Eating Clean. I never count calories. We now realize that different foods react in different ways in our body.  Whereas we may lose weight on 2000 calories per day of Clean food we may gain weight on 1600 calories per day of junk. Many, many people have messed up their metabolisms by worrying too much about calories and not enough about just getting good nutrition regularly throughout the day." --Tosca Reno

6) Limited Grains are allowed  but only whole grains: brown rice, quinoa, steel cut oats (Think slow to cook--nothing instant here.) Yams are also substitued as a grain.

7) Sugar is discouraged. (You can do it!)

8. Eat a combination of lean protein (lean meats, egg whites, fish, nuts) and complex carbohydrates (fruit, veggies, grains) at every meal.

9)  Drink at least half your weight in water ounces (2-3 liters) daily.

10) Stash healthy foods in your purse or a cooler so you won't give in to unhealthy cravings when you are starving.

Eating is going to be the most crucial part of the 10 in six plan.  If you want to lose ten pounds you will need to follow this plan.  It worked for me and I know it can work for you! If you fall off the plan for one meal...don't give up.  Ignore that meal and move on to the next.

You can find fantastic meal ideas at www.bodybuilding.com

My favorites are by  Ashley Horner *, Jaime Eason* (scroll down towards the bottom for food), Ashley Conrad*. (scroll down here too--although she has good information if you want to read).

(*These ladies also have great exercise programs. There are other great ones at the pick your physique  page.  I like this page because you can search by body type, height, and see a variety of different programs.  Again you'll need to scroll down for the ladies programs...although the men's programs look great too).

What are you eating today? Which one of the clean eating "rules" are the toughest for you? Did you have a chance to check out any of the diets above?  Which one did you like the best?   I'd love to hear your comments:)  

Disclaimer: I am not a dietician or licensed to give advice.  Most of my information about clean eating came from the fantastic book by Reno Tosca "The Eat Clean Diet -Stripped "

Welcome to the 10 in six challenge!

Hello Friends! 

I can't wait to start this Ten in Six Challenge! It's so exciting to have such a great group of people joining us. Even more amazing is that we are joined together working towards a common goal!

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As we start this challenge, I want to remind you that you don't have to be perfect.  Do the best you can.  If you don't exercise or have a bad day nutrition wise, start fresh again with the next meal (or the next day if necessary).  Don't give up!  There will be days when the "chocolate stash in the cupboard gets the best of us". One poor choice does not make or break you. Continue on!  Start fresh...You are building a healthier body one choice at a time.

Lastly,  I wanted to remind you to remember to weigh in with your weight on myfitnesspal.

Here's what to expect the next six weeks:

Motivation Monday--weigh in day and misc topics

What you eating Wednesday-- Nutrition/ recipes

FitnessFriday-- Exercise Plans 

Can't wait to start!

Michelle
10insix.blogspot.com