Monday, August 3, 2009
Blog suggestions?
Anything you'd like to see me blog about? Questions about any of the foods I eat or the workouts I'm doing? Send me an email at sarahmcook@gmail.com
Chalean Extreme - I love you!
I have been meaning to post a blog about my love of Chalean Extreme. Chalean Johnson is another one of the Beachbody family of trainers who is most widely known for her Turbo Jam and Turbo Kick workouts. Instructors can become certified in TK and teach the classes at any gym across the country. Her dvds are a BLAST! She's so fun, peppy, energetic, and really motivational. I love working out with her.
As I was wrapping up my second round of the X, I heard a lot of chatter on the Beachbody message boards about this new program, Chalean Extreme. CE was just released earlier this year and people were raving about it. It is an extreme circuit program, similar to P90X, but different in so many ways. From a setup standpoint, there are 3 resistance days (similar to p90x), 2 cardio days (similar to p90x), and 2 rest days (this is where it's different - Tony only gives you one!). In general, the workouts are shorter. The resistance days are about 38 - 40 minutes, and the cardio days top out at 32 minutes. No need to worry - Chalean is no joke and this lady will kick your butt up and down. I burn as many calories in half an hour with Chalean as I would sometimes in an hour with Tony.
Here is how Chalean differs - she stresses lifting S L O W. If you're doing a chest press, you're only going to do 10 reps, as slow as you can (typically a 2 to 4 count to fully extend your arms), and then just as slow back down. This stuff burns!!! You aren't using momentum to lift the weights - just your muscles. Plus, the slower you lift, the more you pay attention to proper form. Chalean also focuses on dual movements. Instead of just doing a bicep curl, the woman has you doing a lunge AND a bicep curl as one move. Deadly!! You are moving so slowly, using both upper and lower body (and therefore core as well), you absolutely max out at 10 to 12 reps. Brilliant!
The program is set up in three phases at approx 30 days each - burn, push, and lean. In the burn phase, you are getting your muscles used to this slow method of lifting and start revving your metabolism. You max out at 10-12 reps and every move incorporates both a lower body and upper body aspect. In the push phase, she has you pushing as hard as you can possibly go. These moves only focus on one body part at a time (either upper or lower, not both) and you max out at 6 to 8 reps. It was amazing to see how heavy I could go - I was squatting 90lbs, curling 25 in each arm. Awesome phase! The lean phase goes back to the same types of moves as burn - incorporating upper and lower body, maxing out at 10 to 12 reps. The moves are totally different from the burn phase, so I'm sore all over again!
I just started week 2 of my lean phase (so I guess overall, that's week 10). LOVE IT! I'll be sure to post a link to my before and after pics once I complete.
As I was wrapping up my second round of the X, I heard a lot of chatter on the Beachbody message boards about this new program, Chalean Extreme. CE was just released earlier this year and people were raving about it. It is an extreme circuit program, similar to P90X, but different in so many ways. From a setup standpoint, there are 3 resistance days (similar to p90x), 2 cardio days (similar to p90x), and 2 rest days (this is where it's different - Tony only gives you one!). In general, the workouts are shorter. The resistance days are about 38 - 40 minutes, and the cardio days top out at 32 minutes. No need to worry - Chalean is no joke and this lady will kick your butt up and down. I burn as many calories in half an hour with Chalean as I would sometimes in an hour with Tony.
Here is how Chalean differs - she stresses lifting S L O W. If you're doing a chest press, you're only going to do 10 reps, as slow as you can (typically a 2 to 4 count to fully extend your arms), and then just as slow back down. This stuff burns!!! You aren't using momentum to lift the weights - just your muscles. Plus, the slower you lift, the more you pay attention to proper form. Chalean also focuses on dual movements. Instead of just doing a bicep curl, the woman has you doing a lunge AND a bicep curl as one move. Deadly!! You are moving so slowly, using both upper and lower body (and therefore core as well), you absolutely max out at 10 to 12 reps. Brilliant!
The program is set up in three phases at approx 30 days each - burn, push, and lean. In the burn phase, you are getting your muscles used to this slow method of lifting and start revving your metabolism. You max out at 10-12 reps and every move incorporates both a lower body and upper body aspect. In the push phase, she has you pushing as hard as you can possibly go. These moves only focus on one body part at a time (either upper or lower, not both) and you max out at 6 to 8 reps. It was amazing to see how heavy I could go - I was squatting 90lbs, curling 25 in each arm. Awesome phase! The lean phase goes back to the same types of moves as burn - incorporating upper and lower body, maxing out at 10 to 12 reps. The moves are totally different from the burn phase, so I'm sore all over again!
I just started week 2 of my lean phase (so I guess overall, that's week 10). LOVE IT! I'll be sure to post a link to my before and after pics once I complete.
You got me, I'm a sucker for sweets
Getting my monthly Clean Eating magazine in the mail is a good thing, and at the same time, a very very bad thing. I ripped open the pages last week and what were the first two recipes I made? Cinnamon Sweet Potato Brownies, and No Bake Chocolate Chip Cookies. The brownies were just okay... I might tweak the recipe a bit and try it again. I got all the way through mixing the ingredients when I realized that I didn't have the 9x9 pan I was supposed to bake them in, so a round cake pan had to do. It was a cheapie, and didn't bake them evenly. I'll have to try them again when I'm properly prepared.
The chocolate chip cookies though were DELISH! Todd even ate them and requested that I make them again (which must means that they are amazing... even though these cookies aren't "diet", he doesn't quite understand what clean eating is and thinks its a bunch of boloney). Here's the recipe for the no bake chocolate chip cookies, which can be found in the September/October issue of Clean Eating Magazine. If you don't subscribe, I HIGHLY RECCOMEND IT!! www.cleaneatingmag.com
No Bake Chocolate Chip Cookies
Makes: 42 cookies
1 1/4C raisins
1/2 cup pitted dates
2 cups whole oats
4 T agave or honey
2 t cinnamon
pinch of sea salt
1/2 C cacoa nibs (I got mine at Vitamin Shoppe, but any health food store should carry)
Place raisins and dates in food processor and chop into small pieces. Add oats, agave/honey, cinnamon and salt. Process to mix well. Empty into mixing bowl and stir in cacoa nibs.
Use a tablespoon to portion out cookies. Each cookie should be about a full tablespoon -roll it into a ball. Enjoy immediately or chill before serving for firmer texture. *
*This is where I'll add my 2 cents. Before forming into cookies, put the bowl in the fridge or freezer for a few minutes. The mixture, when room temperature, wouldn't hold together. Try as I might, I couldn't get these little guys to stay rolled into balls. I'd put the ball on a plate and it would fall apart. Once I put the cookies in the freezer for a few minutes, I was able to take them back out and roll them into balls and they'd actually stick together!
42 cookies is a LOT, so I cut the recipe in half and it worked just fine. They're so bite size, portable and delicious, they won't last long.
The chocolate chip cookies though were DELISH! Todd even ate them and requested that I make them again (which must means that they are amazing... even though these cookies aren't "diet", he doesn't quite understand what clean eating is and thinks its a bunch of boloney). Here's the recipe for the no bake chocolate chip cookies, which can be found in the September/October issue of Clean Eating Magazine. If you don't subscribe, I HIGHLY RECCOMEND IT!! www.cleaneatingmag.com
No Bake Chocolate Chip Cookies
Makes: 42 cookies
1 1/4C raisins
1/2 cup pitted dates
2 cups whole oats
4 T agave or honey
2 t cinnamon
pinch of sea salt
1/2 C cacoa nibs (I got mine at Vitamin Shoppe, but any health food store should carry)
Place raisins and dates in food processor and chop into small pieces. Add oats, agave/honey, cinnamon and salt. Process to mix well. Empty into mixing bowl and stir in cacoa nibs.
Use a tablespoon to portion out cookies. Each cookie should be about a full tablespoon -roll it into a ball. Enjoy immediately or chill before serving for firmer texture. *
*This is where I'll add my 2 cents. Before forming into cookies, put the bowl in the fridge or freezer for a few minutes. The mixture, when room temperature, wouldn't hold together. Try as I might, I couldn't get these little guys to stay rolled into balls. I'd put the ball on a plate and it would fall apart. Once I put the cookies in the freezer for a few minutes, I was able to take them back out and roll them into balls and they'd actually stick together!
42 cookies is a LOT, so I cut the recipe in half and it worked just fine. They're so bite size, portable and delicious, they won't last long.
Wednesday, July 22, 2009
Mmmm.... baked goods :)
I am a sucker for anything sweet... savory... fruity... anything containing chocolate... and anything that isn't good for me. Since I've been eating clean, I have banished all of my prior "cheats" from my diet. No vitatops, no peanut butter marshmallow protein bars (those things are like candy bars anyway), and especially no sugar free fudgesicles (do you know how many chemicals are in those things??)! In my search for "clean" sweets, I came across a really great blog - SimplyClean (http://marialouisepeters.blogspot.com/). Maria has some GREAT treat recipes on her blog, and I decided to try my hand at two last night.
Chocolate-Banana Protein Muffins
1 cup oats, divided
Chocolate-Banana Protein Muffins
1 cup oats, divided
2 scoops vanilla protein powder
2 scoops chocolate protein powder
3 tbsp unsweetened cocoa powder
2 scoops chocolate protein powder
3 tbsp unsweetened cocoa powder
1/2 tsp sea salt
4 tbsp raw almonds
1/4 cup unsweetened cacao nibs (You can get these at any health food store - I actually got mine at the Vitamin Shoppe)
1/2 cup mashed banana (about 1 banana)
1/4 cup unsweetened applesauce
1/2 tsp pure vanilla
1 tbsp honey
2 tbsp amber agave nectar (I only had light agave in the house, and they turned out just fine)
Preheat oven to 350˚. Spray 12 cups of a muffin tray with olive oil or use cupcake/muffin liners.
Blend 1/2 cup oats in food processor to make oat flour. Combine oats, oat flour, protein powders, cocoa powder, sea salt, almonds, and cacao nibs in a medium sized bowl.
In the bowl of a food processor combine mashed banana, applesauce, vanilla, honey, and agave nectar. Process until smooth.
Add wet ingredients to dry ingredients and stir until combined. Distribute mixture evenly into prepared muffin cups.
Bake 13 -15 minutes. Do not over bake. Cool on a wire rack. Store leftovers in the fridge.
Makes 12 muffins.
Nutrition info per 2 muffins: 216 cals, 6g fat, 30g carb, 18g protein, 6g fiber.
My review: these are WONDERFUL. They are full of chocolate, dense and chewy. I stuck them in the freezer so not to eat the entire batch when they came out of the oven. You know what? They are really good frozen, too! They were super easy to make. I just bought a mini food processor, so the prep was really simple. A note about the almonds - the recipe didn't specify what exactly to do with them - so I threw them in the food processor and ground them up a bit.
Since I love all things baked, I decided to try the carrot cake muffin recipe that Maria posts as well.
Carrot Cake Muffins
2 cups whole wheat flour or any gluten-free whole grain flour
2 tsp baking soda
2 tsp baking powder
2 tsp cinnamon
¼ tsp nutmeg
1 tsp salt
2 cups carrots, grated
1 (4-ounce) jar carrot baby food
1 ½ cups unsweetened applesauce
1 cup unsweetened vanilla almond milk, skim milk or unsweetened soy milk
2 tsp pure vanilla extract
½ cup agave nectar, pure maple syrup or molasses
½ cup organic zero or sucanat
½ c walnuts
½ cup raisins, unsweetened
Preheat over to 350˚ F. Mist 24 muffin tins with olive oil or line with cupcake liners and set aside.
In a large bowl, combine dry ingredients – whole wheat flour, baking soda, baking powder, cinnamon, nutmeg, salt.
In a medium bowl combine wet ingredients – grated carrots, carrot baby food, applesauce, milk, vanilla, sweeteners.
Make a well in the center of the dry ingredients and pour the wet ingredients into the well. Combine the wet and dry ingredients until moist, do not over mix. Gently stir in walnuts and raisins.
Add batter to prepared muffin tins and bake for 45 – 55 minutes.
Cool completely before icing with cream cheese frosting.
Cream Cheese Frosting
4 oz neufatchel cream cheese, brought to room temperature
2 tbsp agave nectar, molasses or pure maple syrup
2 tbsp organic zero or fine sucanat (place sucanat in food processor for 30 seconds)
1 tsp vanilla extract
In a small bowl combine all ingredients and mix until combined. Spread on cooled muffins.
Nutrition Information for 1 muffin with approximately 1/2 tbsp frosting: Calories 111; Fat 3; Carbohydrates 20, Fiber 2, Sugar 7; Protein 3
I modified the frosting slightly, adding a scoop of no-flavor protein powder (my new favorite is Detroit Bodybuilding Company 100% Whey Protein) and using 1/3 less fat neufatchel cheese.
And the consensus is... these muffins are DELICIOUS! It's like a little piece of carrot cake heaven. In fear of eating the entire batch (2 dozen!), I promptly packaged them up and sent them home with friends and family.
1/4 cup unsweetened cacao nibs (You can get these at any health food store - I actually got mine at the Vitamin Shoppe)
1/2 cup mashed banana (about 1 banana)
1/4 cup unsweetened applesauce
1/2 tsp pure vanilla
1 tbsp honey
2 tbsp amber agave nectar (I only had light agave in the house, and they turned out just fine)
Preheat oven to 350˚. Spray 12 cups of a muffin tray with olive oil or use cupcake/muffin liners.
Blend 1/2 cup oats in food processor to make oat flour. Combine oats, oat flour, protein powders, cocoa powder, sea salt, almonds, and cacao nibs in a medium sized bowl.
In the bowl of a food processor combine mashed banana, applesauce, vanilla, honey, and agave nectar. Process until smooth.
Add wet ingredients to dry ingredients and stir until combined. Distribute mixture evenly into prepared muffin cups.
Bake 13 -15 minutes. Do not over bake. Cool on a wire rack. Store leftovers in the fridge.
Makes 12 muffins.
Nutrition info per 2 muffins: 216 cals, 6g fat, 30g carb, 18g protein, 6g fiber.
My review: these are WONDERFUL. They are full of chocolate, dense and chewy. I stuck them in the freezer so not to eat the entire batch when they came out of the oven. You know what? They are really good frozen, too! They were super easy to make. I just bought a mini food processor, so the prep was really simple. A note about the almonds - the recipe didn't specify what exactly to do with them - so I threw them in the food processor and ground them up a bit.
Since I love all things baked, I decided to try the carrot cake muffin recipe that Maria posts as well.
Carrot Cake Muffins
2 cups whole wheat flour or any gluten-free whole grain flour
2 tsp baking soda
2 tsp baking powder
2 tsp cinnamon
¼ tsp nutmeg
1 tsp salt
2 cups carrots, grated
1 (4-ounce) jar carrot baby food
1 ½ cups unsweetened applesauce
1 cup unsweetened vanilla almond milk, skim milk or unsweetened soy milk
2 tsp pure vanilla extract
½ cup agave nectar, pure maple syrup or molasses
½ cup organic zero or sucanat
½ c walnuts
½ cup raisins, unsweetened
Preheat over to 350˚ F. Mist 24 muffin tins with olive oil or line with cupcake liners and set aside.
In a large bowl, combine dry ingredients – whole wheat flour, baking soda, baking powder, cinnamon, nutmeg, salt.
In a medium bowl combine wet ingredients – grated carrots, carrot baby food, applesauce, milk, vanilla, sweeteners.
Make a well in the center of the dry ingredients and pour the wet ingredients into the well. Combine the wet and dry ingredients until moist, do not over mix. Gently stir in walnuts and raisins.
Add batter to prepared muffin tins and bake for 45 – 55 minutes.
Cool completely before icing with cream cheese frosting.
Cream Cheese Frosting
4 oz neufatchel cream cheese, brought to room temperature
2 tbsp agave nectar, molasses or pure maple syrup
2 tbsp organic zero or fine sucanat (place sucanat in food processor for 30 seconds)
1 tsp vanilla extract
In a small bowl combine all ingredients and mix until combined. Spread on cooled muffins.
Nutrition Information for 1 muffin with approximately 1/2 tbsp frosting: Calories 111; Fat 3; Carbohydrates 20, Fiber 2, Sugar 7; Protein 3
I modified the frosting slightly, adding a scoop of no-flavor protein powder (my new favorite is Detroit Bodybuilding Company 100% Whey Protein) and using 1/3 less fat neufatchel cheese.
And the consensus is... these muffins are DELICIOUS! It's like a little piece of carrot cake heaven. In fear of eating the entire batch (2 dozen!), I promptly packaged them up and sent them home with friends and family.
Wednesday, June 17, 2009
What is HIIT and how can it help me?
Like many of you, I used to be a cardio queen. I ran, I went to spinning classes, I went crazy on the elliptical machine for hours at a time, only to see the same jiggly butt and love handles not go anywhere. What was the problem? I thought that more cardio equals more calories burned, which meant I'd get a hot little body in no time. Boy, was I wrong. Only after killing myself for hours on the treadmill, or outside running the track, did I realize that I'd never achieve that perfect "runner's body" with my current cardio efforts. I needed to work SMARTER, hot harder! This is where HIIT comes in.
Here's a really great explanation (better than I could do) from AskMen.com:
What is HIIT?
HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout.
This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.
Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process.
The benefits of HIIT
HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to play a game of football with the guys.
Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right: Some of that hard-earned muscle will start degrading itself in your quest to get lean.
The reason is that there are two types of muscle fibers in your body: fast twitch and slow twitch.
Slow twitch fibers are more compatible with endurance training (such as a steady-state one-hour run), whereas fast twitch fibers are more compatible with short, intense bouts of exercise (such as weightlifting or sprinting).
When we train in one of these modes, our muscle tissue has a tendency to take on the appropriate properties. As an illustration, imagine a marathon runner and a sprinter. The sprinter is composed of fast twitch muscles and carries a great deal more muscle mass, whereas the marathoner has a lot of thin, slow twitch muscle fibers so that his body is as light as possible to transport across those great distances.
This is going to the extreme to prove a point; however, you can see how much of a difference the type of training you do has on your body shape.
Lastly, HIIT training, when combined with a slightly hypercaloric diet (above maintenance level), can actually be anabolic and help you to add muscle mass without adding very much body fat. This means that you can develop the muscle you want without having to bother with endless treadmill torture.
So now that I've convinced you that this is a better way, how do you go about doing it?
The specifics of HIIT
There are a few different ways to do HIIT training.
You can either do all-out sprints -- during which you go above your VO2 max for a very short period of time -- coupled with adequate recovery periods or you can do sprints that are just below your VO2 max for a slightly longer period with an adequate recovery as well. The first option will really push your body and will elicit the greatest EPOC and VO2 max improvement. The second option will train your body to perform at a very high intensity for a slightly longer period of time while taking less time to recover.
For the first option, warm up at a comfortable intensity for 5 minutes. Then, give your maximum effort for 15 to 30 seconds, followed by a 2-minute recovery. You can walk during the recovery or you can just take it down to a very light jog, depending on your current level of fitness. More than likely, though, you will be going so hard that you will need to walk during the recovery. Perform between 6 and 10 of these intervals, and finish with a cooldown.
For the second option, do the same warm-up as in the first option, and then sprint at approximately 80% of your maximum intensity for 45 seconds to 1½ minutes. Follow this with a 1- to 2-minute recovery period. You may find that your recovery periods are shorter since you aren't running quite as intensely as in the first option. Repeat this sequence for 5 to 8 intervals, and follow it with a cooldown.
Working HIIT into your training
These types of workouts are very intense and should only be done 2 to 3 times a week. A great idea is to perform them on your "off" days from weightlifting; however, if you must do them on the same day, I strongly recommend performing them at a separate time so you can devote all your energy to each session.
As with your weight training, be sure to take in a post-workout drink (or quickly absorbed meal) to help replenish lost glycogen and repair the muscle tissues.
On a final note, I must enforce that this type of training is not for everyone. Since it is so high in intensity, many people find that they simply cannot work out at this level and end up bypassing their workout altogether. If this happens, you are much better off performing a more moderately paced endurance-type cardio workout.
However, try to challenge yourself with a few harder minutes interspersed throughout your workout. This will help increase your metabolism (although not as much as with HIIT), as well as your overall fitness level, which may help you to eventually include HIIT training as part of your workout.
I LOVE HIIT training! I can get in an ass kicking cardio workout, burning the same amount of calories (or even more) in 20-30 minutes than I would running at a steady pace for an hour.
Here are some of my favorite HIIT workouts. These can be done just as easily outside as they can on a treadmill:
HIIT 1
warm up
2 min @ 6mph
Hop off treadmill, do 30 plyo squats
2 min @ 5mph, level 4 incline
Hop off treadmill, do 30 plyo squats
2 min @ 7mph
Hop off treadmill, do 30 plyo squats
2 min @ 5mph, level 5 incline
Hop off treadmill, do 30 plyo squats
2 min @ 8mph
Hop off treadmill, do 30 plyo squats
2 min @ 5mph, level 6 incline
Hop off treadmill, do 30 plyo squats
2 min @ 9mph
Hop off treadmill, do 30 plyo squats
2 min @ 5mph, level 7 incline
Hop off treadmill, do 30 plyo squats
Cool down
That's an ass kicking workout in under 30 minutes.
HIIT 2
warm up
2 min @ 6mph
1.5 min @ 7mph
1 min @ 8mph
30 sec @ 9mph
2 min @ 6mph
1.5 min @ 7mph
1 min @ 8mph
30 sec @ 9mph
30 sec @ 10mph
2 min @ 6mph
1.5 min @ 7mph
1 min @ 8mph
30 sec @ 9mph
cool down
With warm up and cool down, you're looking at about 20 minutes. Serious business!
Have fun with your HIIT training!
Here's a really great explanation (better than I could do) from AskMen.com:
What is HIIT?
HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout.
This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.
Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process.
The benefits of HIIT
HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to play a game of football with the guys.
Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right: Some of that hard-earned muscle will start degrading itself in your quest to get lean.
The reason is that there are two types of muscle fibers in your body: fast twitch and slow twitch.
Slow twitch fibers are more compatible with endurance training (such as a steady-state one-hour run), whereas fast twitch fibers are more compatible with short, intense bouts of exercise (such as weightlifting or sprinting).
When we train in one of these modes, our muscle tissue has a tendency to take on the appropriate properties. As an illustration, imagine a marathon runner and a sprinter. The sprinter is composed of fast twitch muscles and carries a great deal more muscle mass, whereas the marathoner has a lot of thin, slow twitch muscle fibers so that his body is as light as possible to transport across those great distances.
This is going to the extreme to prove a point; however, you can see how much of a difference the type of training you do has on your body shape.
Lastly, HIIT training, when combined with a slightly hypercaloric diet (above maintenance level), can actually be anabolic and help you to add muscle mass without adding very much body fat. This means that you can develop the muscle you want without having to bother with endless treadmill torture.
So now that I've convinced you that this is a better way, how do you go about doing it?
The specifics of HIIT
There are a few different ways to do HIIT training.
You can either do all-out sprints -- during which you go above your VO2 max for a very short period of time -- coupled with adequate recovery periods or you can do sprints that are just below your VO2 max for a slightly longer period with an adequate recovery as well. The first option will really push your body and will elicit the greatest EPOC and VO2 max improvement. The second option will train your body to perform at a very high intensity for a slightly longer period of time while taking less time to recover.
For the first option, warm up at a comfortable intensity for 5 minutes. Then, give your maximum effort for 15 to 30 seconds, followed by a 2-minute recovery. You can walk during the recovery or you can just take it down to a very light jog, depending on your current level of fitness. More than likely, though, you will be going so hard that you will need to walk during the recovery. Perform between 6 and 10 of these intervals, and finish with a cooldown.
For the second option, do the same warm-up as in the first option, and then sprint at approximately 80% of your maximum intensity for 45 seconds to 1½ minutes. Follow this with a 1- to 2-minute recovery period. You may find that your recovery periods are shorter since you aren't running quite as intensely as in the first option. Repeat this sequence for 5 to 8 intervals, and follow it with a cooldown.
Working HIIT into your training
These types of workouts are very intense and should only be done 2 to 3 times a week. A great idea is to perform them on your "off" days from weightlifting; however, if you must do them on the same day, I strongly recommend performing them at a separate time so you can devote all your energy to each session.
As with your weight training, be sure to take in a post-workout drink (or quickly absorbed meal) to help replenish lost glycogen and repair the muscle tissues.
On a final note, I must enforce that this type of training is not for everyone. Since it is so high in intensity, many people find that they simply cannot work out at this level and end up bypassing their workout altogether. If this happens, you are much better off performing a more moderately paced endurance-type cardio workout.
However, try to challenge yourself with a few harder minutes interspersed throughout your workout. This will help increase your metabolism (although not as much as with HIIT), as well as your overall fitness level, which may help you to eventually include HIIT training as part of your workout.
I LOVE HIIT training! I can get in an ass kicking cardio workout, burning the same amount of calories (or even more) in 20-30 minutes than I would running at a steady pace for an hour.
Here are some of my favorite HIIT workouts. These can be done just as easily outside as they can on a treadmill:
HIIT 1
warm up
2 min @ 6mph
Hop off treadmill, do 30 plyo squats
2 min @ 5mph, level 4 incline
Hop off treadmill, do 30 plyo squats
2 min @ 7mph
Hop off treadmill, do 30 plyo squats
2 min @ 5mph, level 5 incline
Hop off treadmill, do 30 plyo squats
2 min @ 8mph
Hop off treadmill, do 30 plyo squats
2 min @ 5mph, level 6 incline
Hop off treadmill, do 30 plyo squats
2 min @ 9mph
Hop off treadmill, do 30 plyo squats
2 min @ 5mph, level 7 incline
Hop off treadmill, do 30 plyo squats
Cool down
That's an ass kicking workout in under 30 minutes.
HIIT 2
warm up
2 min @ 6mph
1.5 min @ 7mph
1 min @ 8mph
30 sec @ 9mph
2 min @ 6mph
1.5 min @ 7mph
1 min @ 8mph
30 sec @ 9mph
30 sec @ 10mph
2 min @ 6mph
1.5 min @ 7mph
1 min @ 8mph
30 sec @ 9mph
cool down
With warm up and cool down, you're looking at about 20 minutes. Serious business!
Have fun with your HIIT training!
Shakeology - I love this stuff!
Recently I've been drinking this Shakeology stuff - it's a powdered drink mix that can be used as a meal replacement or healthy snack option. In one serving of Shakeology (140 calories, 1g fat, and 15-17g protein), there are 70 healthy ingredients providing nutrients from 6 key groups (proteins, vitamins & minerals,antioxidants, phyto-nutrients, pre-biotics and digestive enzymes), making it by far my healthiest meal of the day. In one shot, I cover all of my nutritional supplements for the day.
I have both the chocolate and greenberry flavors, and love them both. Here is the key to mixing either flavor - don't just mix them in a shaker with water and expect it to be the best thing you've ever had. I typically mix mine with almond milk (Unsweetened Vanilla Almond Breeze) and only use half a scoop of powder at a time - more than that and the flavor tends to get a little overpowering. I mix it in a blender with some ice, and throw in anything I can find. Here are some of my favorites:
Chocolate Peanut Butter Combo
1/2 scoop chocolate shakeology
8 oz almond milk
1 cup ice
2T PB2 (powdered peanut butter - LOVE IT! You can get it at bellplantation.com. Otherwise, use some natural PB)
Blend until smooth.
Almond Joy
1/2 scoop chocolate shakeology
8 oz almond milk
2t almond extract
1C ice
Frappuccino
1/2 scoop chocolate shakeology
8 oz almond milk
1C ice
4 oz brewed coffee, cooled
Banana Split
1/2 scoop chocolate shakeology
8 oz almond milk
1 small banana
1C ice
5 or 6 strawberries
2t almond extract
Strawberry Banana Fruity Smoothie
1/2 scoop greenberry shakeology
1 small banana
5 or 6 strawberries
8 oz almond milk
1C ice
I also like using the chocolate shakeology in things other than smoothies. I add it to oatmeal and to yogurt (Fage 0% Greek Yogurt is the BEST!)
My FAVORITE breakfast right now is:
1/4 c quick cook oats - add water and nuke for 1 minute
Then add:
1 scoop chocolate shakeology
3 egg whites
1t flax seed oil (if desired)
1t cinnamon
Mix together and nuke for another minute until the egg whites start to cook. Remove, stir, and nuke again for another 30 seconds until egg whites are fluffy. This is the PERFECT breakfast - whole grains, lots of protein, and all of your vitamins and minerals covered by the shakeology. It's the perfect chocolately oatmeal. I have it every morning.
You can find some more great recipes here on Chalean's blog - http://chalenejohnson.blogspot.com/2009/04/shakeology-recipes.html, or over at the beachbody message boards (where Shakeology has its own section!) - http://teambeachbody.com/connect/message-boards/-/message_boards/category/19535490.
I have both the chocolate and greenberry flavors, and love them both. Here is the key to mixing either flavor - don't just mix them in a shaker with water and expect it to be the best thing you've ever had. I typically mix mine with almond milk (Unsweetened Vanilla Almond Breeze) and only use half a scoop of powder at a time - more than that and the flavor tends to get a little overpowering. I mix it in a blender with some ice, and throw in anything I can find. Here are some of my favorites:
Chocolate Peanut Butter Combo
1/2 scoop chocolate shakeology
8 oz almond milk
1 cup ice
2T PB2 (powdered peanut butter - LOVE IT! You can get it at bellplantation.com. Otherwise, use some natural PB)
Blend until smooth.
Almond Joy
1/2 scoop chocolate shakeology
8 oz almond milk
2t almond extract
1C ice
Frappuccino
1/2 scoop chocolate shakeology
8 oz almond milk
1C ice
4 oz brewed coffee, cooled
Banana Split
1/2 scoop chocolate shakeology
8 oz almond milk
1 small banana
1C ice
5 or 6 strawberries
2t almond extract
Strawberry Banana Fruity Smoothie
1/2 scoop greenberry shakeology
1 small banana
5 or 6 strawberries
8 oz almond milk
1C ice
I also like using the chocolate shakeology in things other than smoothies. I add it to oatmeal and to yogurt (Fage 0% Greek Yogurt is the BEST!)
My FAVORITE breakfast right now is:
1/4 c quick cook oats - add water and nuke for 1 minute
Then add:
1 scoop chocolate shakeology
3 egg whites
1t flax seed oil (if desired)
1t cinnamon
Mix together and nuke for another minute until the egg whites start to cook. Remove, stir, and nuke again for another 30 seconds until egg whites are fluffy. This is the PERFECT breakfast - whole grains, lots of protein, and all of your vitamins and minerals covered by the shakeology. It's the perfect chocolately oatmeal. I have it every morning.
You can find some more great recipes here on Chalean's blog - http://chalenejohnson.blogspot.com/2009/04/shakeology-recipes.html, or over at the beachbody message boards (where Shakeology has its own section!) - http://teambeachbody.com/connect/message-boards/-/message_boards/category/19535490.
Thursday, June 11, 2009
I’ve started the program - why am I not losing any weight?
It’s either because you’re not eating enough (see previous blog), or it’s a normal side effect from lifting weights. Check out this article for a really good explanation as to why some people see no weight loss (and even weight gain) during the first few weeks of a new program.
http://chalenejohnson.blogspot.com/2009/01/why-do-you-sometimes-gain-weight-when.html
http://chalenejohnson.blogspot.com/2009/01/why-do-you-sometimes-gain-weight-when.html
Weight Watchers vs. Weight Lifting - What Do I Eat?
When I first started P90X, I was still following Weight Watchers and eating my 20 points per day – which was roughly 1150 calories. I saw the p90x nutrition guide that comes with the program and saw that my recommended calorie allowance was anywhere from 1800 to 2200 calories a day. What the heck?! No WAY was I going to start eating that much. I worked too hard counting my points to lose those 30lbs or so. Plus, I figured, it’s simple– take in less calories, burn more calories working out, I’ve GOT to lose weight, right? A month into p90x I was still counting points and didn’t lose a single pound. And I was busting my butt 6 days a week! It was discouraging. The more I started reading on calorie consumption, the more I realized that the people at p90x were right – I NEEDED to eat more. I was starving myself on 1200 calories a day – and if I worked out and burned another 500 calories, I was really only at a net caloric intake of 700 calories! Even without vigorous exercise, the 1200 really aren’t enough calories to live on. When you go into such a substantial caloric deficit, your body thinks that it’s being starved – and holds onto everything you take in for dear life, storing it as fat. Our bodies are really smart like that – if it thinks a famine is on the way, it’s going to prepare by storing as much as possible. I finally let go of my point counting, and started eating more. I started monitoring my caloric intake (I use a site called the daily plate), and am now eating anywhere from 1600-2200 calories a day. Right away, I dropped 4 lbs. My metabolism was re-started! I am now eating enough to properly fuel my workouts, build muscle (which in turn burns calories – 25x more than your fat does!), and be healthy. I eat anywhere from 5-7x a day, which may sound like a lot, but isn’t too bad with a little preparation.
Here is a sample day:
Two GREAT books to read in regards to diet and caloric intake:
Here is a sample day:
- 6am - workout
- 7:30am - Breakfast – 1/4 c dry oatmeal, 3 egg whites, 1t flax seed oil, 1 scoop protein powder
- 10am - Snack 1 – 1c greek yogurt, ½ c berries, 1T flax seed
- 12:30 - Lunch – 3c baby leaf spinach, 4oz chicken breast, 1T balsamic vinegar, ¼ c goat cheese, ½ c mixed berries, 1T sliced almonds
- 3pm - Snack 2 – String cheese, apple, 2T peanut butter
- 5:30pm - After work snack – ¼ almonds, protein shake, red pepper slices, ¼ c cottage cheese – just something to keep me going until dinner so I don’t completely overeat
- 7:30pm - Dinner – 4 oz protein (chicken, salmon, tilapia, turkey), 2c steamed veggies, ¼ c brown rice
- 10pm – Snack (sometimes) – ½ c almond milk with 2T chocolate protein powder, ¼ c cottage cheese with 1T sugar free preserves, protein shake – I still have the mentality that I need to have something “sweet” at night. I should really be calling it quits after dinner, but some habits are hard to break.
Two GREAT books to read in regards to diet and caloric intake:
- The Clean Eat Diet by Tosca Reno. Your body is probably 10% genetics, 10% gym time, and 80% what you put in your mouth. You can work out til the cows come home, but if you’re not eating the proper foods, you’ll never see the results. This books explains what to get rid of and what to add into your diet. I notice a HUGE difference when I eat clean.
- The New Rules of Lifting for Women by Lou Schuler. This book is great to explain just why your body needs so many calories to survive and how many calories it takes to build a pound of muscle. Muscle burns fat, so to build muscle, we need to eat more (and eat the right kinds of food), in addition to working out. This book changed the way I looked at caloric intake.
P90X - Overview and FAQ
Is it hard?
I’m not going to sugar coat it - yes, it’s hard. But that’s what I love about it. It’s a constant challenge and never gets old. When I first started, there were many moves that I couldn’t do and I was only lifting 5 pounds at a time. I started doing all of my push ups on my knees. After two rounds through the program, I’m lifting up to 45 pounds an arm on some exercises, and can do up to 40 pushups on my toes. It’s amazing to see the progress. Tony Horton, who is the p90x trainer, says throughout the videos – “Do your best and forget the rest”. Who cares if you can only do 2 pushups? Who cares if you can’t even do a pull up to start? Besides, who would want to be able to master the program right off the bat anyway? Do what you can, modify the moves to meet your ability, and the rest will come in time. I am the perfect example.
Do I need to be coordinated? What about fancy equipment?
I am the MOST uncoordinated person out there. I embarrass myself at aerobics classes because I’m always moving in the opposite direction, kicking when I’m supposed to be jumping, etc. P90X is different. The moves are really rather basic. The first DVD in the series, chest and back, is nothing but an HOUR of pushups and pull ups. Simple stuff! But it kicks your butt.
As far as equipment is concerned – you’ll need at minimum a yoga mat and a resistance band with a door anchor. These are all pretty cheap and can be bought at any sporting goods store. Since there are pull ups in the program, it’s recommended that you get a pull up bar. You can get these from any sporting goods store and mount them in a doorway. I was working out in my basement and didn’t have available space on the top of the door frame to mount one, so I never used an actual pull up bar. All of the pull ups can be simulated using the resistance bands, and Tony will demonstrate each modification for each move in the DVDs. For the resistance training days, you can use a resistance band, but I went out and got a few sets of dumbbells. I started out with a 10lb and 15lb set, and as I progressed into the program, added more to my arsenal. You’ll need the yoga mat for the ab workouts and for yoga days. It makes a HUGE difference with yoga – I had never done yoga before, so I didn’t understand just how important the mat was.)
How is the program set up?
P90X is set up into three phases, each phase being 4 weeks long. Each phase is 3 weeks of “work”, followed by 1 resistance week. The workouts in each phase are the same for each week, but vary day by day.
For example, here is the setup for phase 1:
Weeks 1, 2, and 3:
Day 1: Chest and Back, Ab Ripper X
Day 2: Plyometrics
Day 3: Shoulders and Arms, Ab Ripper X
Day 4: Yoga
Day 5: Legs and Back, Ab Ripper X
Day 6: Kenpo
Day 7: Rest/Stretch
Week 4 (Recovery Week):
Day 1: Yoga
Day 2: Core Synergistics
Day 3: Kenpo
Day 4: Stretch
Day 5: Core Synergistics
Day 6: Yoga
Day 7: Rest/Stretch
I always started my phases on a Monday so that I had Sundays free as my rest day. Your 4th week, recovery week, is more focused on stretching, flexibility and cardio endurance. Even though it’s a recovery week, it’s still tough! Each resistance workout is approximately 55 minutes (5 min warm up/stretch, 45 min work, and 5 min cool down/stretch), followed by a 14 minute ab workout. The cardio days (plyo, kenpo, and core synergistics) are approximately 55 minutes (with warm up and cool down). Yoga is the longest at an hour and a half (but it’s SO worth it).
I’m not going to sugar coat it - yes, it’s hard. But that’s what I love about it. It’s a constant challenge and never gets old. When I first started, there were many moves that I couldn’t do and I was only lifting 5 pounds at a time. I started doing all of my push ups on my knees. After two rounds through the program, I’m lifting up to 45 pounds an arm on some exercises, and can do up to 40 pushups on my toes. It’s amazing to see the progress. Tony Horton, who is the p90x trainer, says throughout the videos – “Do your best and forget the rest”. Who cares if you can only do 2 pushups? Who cares if you can’t even do a pull up to start? Besides, who would want to be able to master the program right off the bat anyway? Do what you can, modify the moves to meet your ability, and the rest will come in time. I am the perfect example.
Do I need to be coordinated? What about fancy equipment?
I am the MOST uncoordinated person out there. I embarrass myself at aerobics classes because I’m always moving in the opposite direction, kicking when I’m supposed to be jumping, etc. P90X is different. The moves are really rather basic. The first DVD in the series, chest and back, is nothing but an HOUR of pushups and pull ups. Simple stuff! But it kicks your butt.
As far as equipment is concerned – you’ll need at minimum a yoga mat and a resistance band with a door anchor. These are all pretty cheap and can be bought at any sporting goods store. Since there are pull ups in the program, it’s recommended that you get a pull up bar. You can get these from any sporting goods store and mount them in a doorway. I was working out in my basement and didn’t have available space on the top of the door frame to mount one, so I never used an actual pull up bar. All of the pull ups can be simulated using the resistance bands, and Tony will demonstrate each modification for each move in the DVDs. For the resistance training days, you can use a resistance band, but I went out and got a few sets of dumbbells. I started out with a 10lb and 15lb set, and as I progressed into the program, added more to my arsenal. You’ll need the yoga mat for the ab workouts and for yoga days. It makes a HUGE difference with yoga – I had never done yoga before, so I didn’t understand just how important the mat was.)
How is the program set up?
P90X is set up into three phases, each phase being 4 weeks long. Each phase is 3 weeks of “work”, followed by 1 resistance week. The workouts in each phase are the same for each week, but vary day by day.
For example, here is the setup for phase 1:
Weeks 1, 2, and 3:
Day 1: Chest and Back, Ab Ripper X
Day 2: Plyometrics
Day 3: Shoulders and Arms, Ab Ripper X
Day 4: Yoga
Day 5: Legs and Back, Ab Ripper X
Day 6: Kenpo
Day 7: Rest/Stretch
Week 4 (Recovery Week):
Day 1: Yoga
Day 2: Core Synergistics
Day 3: Kenpo
Day 4: Stretch
Day 5: Core Synergistics
Day 6: Yoga
Day 7: Rest/Stretch
I always started my phases on a Monday so that I had Sundays free as my rest day. Your 4th week, recovery week, is more focused on stretching, flexibility and cardio endurance. Even though it’s a recovery week, it’s still tough! Each resistance workout is approximately 55 minutes (5 min warm up/stretch, 45 min work, and 5 min cool down/stretch), followed by a 14 minute ab workout. The cardio days (plyo, kenpo, and core synergistics) are approximately 55 minutes (with warm up and cool down). Yoga is the longest at an hour and a half (but it’s SO worth it).
Where I Started
I have struggled with weight my entire life. I always seemed to hold onto an extra 30 pounds more than other kids my age. I was always "big boned". The truth is, I ate like crap and didn't have a fantastic metabolism. I hated wearing a bathing suit, and never got to buy the cute clothes. I didn't have a terrible childhood or adolescence - I never really dwelled on the fact that I was overweight - it was just something I was. In high school (amongst all of the pressures of teenagers and boys and parties), I started taking Metabolife (remember when Ephedra was COOL?) and dropped close to 50 pounds. Needless to say, as soon as I graduated and started college (eating garbage and drinking 4x/week) I gained it all back. About two years ago (and 4 years after graduation), I decided to buck up. Enough was enough! I started weight watchers online and also started running (slooooow at first, but running nonetheless). I got some pretty good results from following the program – I lost 20lbs doing WW online, and then started going to meetings in the fall of last year and lost another 10lbs. I was following my points, the good health guidelines, and running at least 3 miles every day. At this point, I wasn’t going to the gym much other than do to go spinning class 2-3x/week. I hit a plateau with WW, and decided like I needed something to shake it up. One morning I was watching TV and the p90x infomercial came on. Even though it was a Sunday morning at 6 am (I couldn’t sleep!), I was SO energized and excited what I was seeing that I decided to give it a try. I started p90x on November 21, 2008, and completed the program twice. It’s a 90 day program, and when I finished it the first time, I really wanted to do it again. With p90x, I lost 8 pounds, but I went from a size 12 to a size 4. It’s amazing. I have learned so much with p90x and am so grateful for it! I am in the best shape of my life and I'm nowhere near stopping.
I'm officially a blogger!
I just finished my second round of P90X, and if I can brag a bit, I'm pretty hot. (Kidding!) I have been asked so many questions about the program and how I'm doing it, I decided to start an official blog to document everything. Here goes nothing!
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