Interval Training 101 and Bit Timer #BitTimerApp

May 16, 2012 By 4 Comments

 

Bit Timer

 

The USDA recommends 30 minutes of exercise daily for adults, but a whopping 94% of Americans don’t meet that requirement. Only 22% exercise three or four times a week.

The most common excuse for not working out regularly? TIME.

Another big one: COST.

The truth is, fitness doesn’t have to take a lot of time, and a costly gym membership is not a prerequisite for a healthy body. For a highly efficient way to burn calories, often requiring only your own body weight as equipment, give interval training a try.

 

What is interval training?

To put it simply, interval training is exercising hard for a short period of time, followed by a brief recovery period, and repeating for a certain number of sets. High intensity interval training (HIIT) is twice as efficient as normal exercise, meaning you get maximum burn for your buck, in less time. And because short bursts of intense work push your muscles so greatly, your metabolism keeps working for hours afterward, burning calories like it’s going out of style.

Studies indicate that 27 minutes of HIIT done three times a week is as effective as ONE FULL HOUR of steady, moderate cardio done five times a week. Workouts are appropriate for all fitness levels, as you can customize to be as intense as YOU need them to be.  Short intervals are perceived as less boring, and exercisers are more willing to PUSH for “just a few seconds more.”

During the work periods, you should push until you are breathing heavily, or at an effort of 6 or 7 out of 10. If you have a heart rate monitor, aim for 80-85% of your maximum heart rate (find out how to calculate that number here).

Be sure to take a rest day after a HIIT workout to avoid overtaxing your body.

More about HIIT:

HIIT: High Intensity Interval Training from @CarissaAnneB

Carissa HIITs us again with a how-to for High Intensity Strength Training

Why I Love HIIT! (high intensity interval training) from @FitPossible1

 

What is Tabata?

Tabata is basically ultra high intensity interval training: 20 seconds all-out work, 10 seconds rest, for 8 intervals (a four minute workout). It’s an incredibly time-efficient fat burn, but intended for those whose hearts, lungs and muscles are already conditioned enough to reach the required level of intensity.

Check out Tabata Training: Why You Should Be Doing it! by @fitknitchick_1 on Bite Size Wellness for more about the Tabata method.

 

What is Bit Timer?

Bit Timer

Bit Timer is an interval timing app specifically designed for High Intensity Interval Training, or HIIT, currently available in the iTunes store for only $0.99. Bit Timer is elegant and easy to use: just press and drag to set Work, Rest, & Repeat. The numbers are large enough to be readable at a distance, and Bit Timer works with the music that keeps you moving, fading it out strategically so you can hear the tones that indicate a change in activity.

 

Bit Timer

 

No frills, no fuss. If you’re shaving minutes off your exercise routine, you don’t want to spend unnecessary time fiddling with a timer, right? Sometimes beautifully simple is where it’s at. Bit Timer is a streamlined app to fit your streamlined workout.

Check out this review of the Bit Timer from @itzlinz.

Currently, Bit Timer is only available on iOS. Want Bit Timer on Android? Tweet @BitTimerApp and let them know! ‘Like’ them on Facebook to keep up on updates and find new HIIT workouts.

Interval workouts to kick your butt into gear!

Ready to torch some calories while building your endurance and speed?

Here are some workouts to get you started!

From Fit2Flex:

From fit_in_heels:

From @kararuns729:

From @lindsays_list:

From @amandamaryperry:

From fitknitchick_1:

From @happyfitmama:

From @FoodFitandFam:

From @fitpossible1:

From @PowerhouseChels

From @angienewton:

From @nutritionella:

We’ve also got loads of interval workouts on our FitFluential Workouts Pinterest board— and new ones are being pinned all the time!

 

Have you tried the Bit Timer app?

 

What’s your favorite HIIT workout? Leave us a link in the comments!

 

Filed Under: Move, Twitter Chat Tagged With: , , ,

10 All Women’s Races

May 15, 2012 By 11 Comments

 

Dirty Girl Atlanta

 

Sometimes you need a little girl time…

sometimes that girl time can be combined with working up an awesome sweat!

Here are some great all women’s races to enjoy the camaraderie:

 

1. Nike Women’s Marathon and Half Marathon San Francisco: This is one of the biggest all women’s races and while the course is tough the amenities are outstanding…chocolate stations, men in tuxedo’s handing out Tiffany’s necklaces at the finish and all in a city that makes for an amazing vacation.

2. Zooma Women’s Race Series: Zooma has taken it to the next level by creating a race series that affords you the opportunity to run in cities across the country in distances from the 5K to half marathon. Their post race party includes wine, massages and a family friendly atmosphere…though it’s really all about a girls weekend!

3. Divas Half Marathon Series: If you are looking for an excuse to run with friends in some of the most beautiful places around, this series will meet that need! From Puerto Rico to California these courses are designed to take in the great surroundings and create a party like environment. Running in head to toe pink, tutus or crowns are fully encouraged.

4. Disney Princess Half Marathon: Once you get over the sticker shock of registering for any Disney race, you can settle in to a day of fun. The Disney races are not place to set a PR, but rather to put on your favorite crown (what you don’t have one?) and stop for pictures along the way with a few other princesses like Sleeping Beauty and Snow White.

5. Go Dirty Girl Mud Run: If a crown isn’t your thing, then take it to the mud pits with a Dirty Girl adventure run! These 5K events are designed to ensure that no matter what your current level of fitness is you can finish with a smile on your face and a little mud too. Build a team of friends to do these races and you’ll have memories for a lifetime, along with a reason to break every mother’s rule about staying out of the mud.

6. See Jane Run: Lori started a running store after finishing her first marathon and realizing how many other women needed help and encouragement to reach their own running dreams. She has since turned this in to many stores and an entire race series of half marathons and 5K’s that include chocolate, champagne and an open atmosphere that encourages everyone from walkers to speedsters to enjoy the day.

7. Iron Girl: If you want to expand your horizons beyond running, then this organization provides you with all the support and training tools you need to cross the finish line of your first triathlon. For those more experienced in the swim, bike, run arena there are plenty of great competitors at these events to help push you to your best race.

8. Island Girl Running: For our Canadian friends there are also some amazing options like Island Girl. While this event may be in Canada expect a fun tropical twist! The scenic Toronto island course is complemented by steel drums, grass skirts and more island festivities to create a great ladies only finish line.

9. More Fitness Half Marathon: A great race through New York City with live music and a crowd that proves age doesn’t matter! The pre-race expo features great motivational speakers and reminder that you can do more than you think!

10. Skirtchaser: Technically this isn’t all women’s race, but it’s simply too fun not to include in this list of races that encourage female bonding. In a Skirtchaser 5K, the ladies start the race and the men must wait 3 minutes before crossing the start! Talk about added motivation to give it everything you’ve
got.

 

For more half marathon training tips and running motivation check out RunToTheFinish.com. 

Amanda Brooks can also be found on Twitter @RunToTheFinish, on Pinterest and on Facebook.

 

 

Photo Credit: Victoria Runs

Filed Under: Enjoy, Move Tagged With: , ,

Motivation Monday: Begin

May 14, 2012 By 6 Comments

 

all glory comes from daring to begin

 

“All glory comes from daring to begin.”

 

We’re beginning a new feature here on the FitFluential blog, to help motivate you to power through the week.

What are YOU beginning today?

 

What are your favorite motivational quotes and fitness mantras? Let us know in the comments or tweet them @FitFluential— we’ll feature our favorites (with credit back to you) in future Motivation Mondays!

Filed Under: Motivation Tagged With: ,

Recipe: Black Bean Sweet Potato & Quinoa Collard Wraps

May 11, 2012 By 4 Comments

 

As a college student, I’m all about easy, no-fuss recipes! One day, while taking a break from studying Medical Nutrition Therapy, I decided to get a little creative in the kitchen and, I must admit, the end result was pretty phenomenal! Now, I would like to share this lovely recipe with all of you!

 

Black Bean Sweet Potato & Quinoa Collard Wraps

By Heather Waxman

Black Bean Sweet Potato and Quino Collard Wraps

 

Prep Time: 15 minutes
Cook Time: 30 minutes
Serves: 2 -3

Ingredients 

  • 1 sweet potato, diced
  • 1/2 cup cooked quinoa
  • 1/2 cup black beans, drained & rinsed
  • 2 large collard leaves
  • 1 tsp. cumin
  • 4 Tbsp. salsa
  • 1 clove of garlic, minced
  • 1 tsp. olive oil

Instructions

  • Place diced sweet potato on baking sheet with minced garlic.
  • Bake at 415 degrees for 20 – 25 minutes.
  • While sweet potato is baking, cook quinoa on medium heat as directed.
  • On a separate burner, heat a non-stick frying pan. Place collard leaves over the frying pan. This will make the collard leaves soft, so they will “wrap” more efficiently. 2 minutes or so should work.
  • Once sweet potato and quinoa are done cooking, combine in non-stick frying pan with black beans, olive oil, cumin and salsa. Stir on medium heat for 5 minutes.
  • Place filling into collard leaves, wrap and serve.
  • Lick yo’ fingers clean!

Other recipes you’ll love!

 

Heather Waxman is the author of For the Love of Kale, a blog that follows her life as a vegan nutrition & journalism student and Mind Body Barre fitness instructor. Her blog follows her daily eats, sweaty workouts, and positive outlook on life.

Twitter handle: @theloveofkale

 

Reprinted with permission. Original post: Black Bean Sweet Potato & Quinoa Collard Wraps

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Ambassador Spotlight: Joe Vennare

May 10, 2012 By 1 Comment

 

Welcome Joe Vennare aka the @hybrid_athlete to the Ambassador Spotlight!

Check Joe out on his websites Hybrid Athlete, Race Day Domination (Obstacle Course Training Program), and Kettlebell Cardio.

 

 

1. How do you define FitFluential?

FitFluential is an amazing community of likeminded individuals who are passionate about transforming themselves, while guiding others who are undertaking the same journey.  Fitness means different things to different people.  For some, completing a marathon is the ultimate accomplishment while others prefer a casual walk around the block.  Whatever the method, the desired outcome is the same; energy, purpose and good health.  FitFluential is the road map to these things for everyone on their personal fitness journey.

 

Joe Vennare

 

2. What is your main motivation to be fit?

Fitness is one part of my personal mission to be the best version of myself.  Personally, exercise has always been a part of my life for one purpose or another.  Initially, it was a requirement while playing football in high school.  Then, for a time, it became a self-serving pursuit to improve my outward appearance.  Now, I view training and competition as a method through which I can assess my mental and physical capabilities.  By exposing my inadequacies I am able to maintain perspective.  Training motivates me to remain focused, ambitious and persistent in pursuit of personal and professional endeavors.

 

Joe Vennare

 

3. FitFluential believes the key to balance is Eat, Sleep, Move, Enjoy. What is your favorite way to Enjoy Life?

I am extremely fortunate in that I am able to do what I love every day.  I am constantly writing, creating or brainstorming a way to make a lasting and positive difference in the world by providing, creating, or sharing something of value with others.  Throughout the day I try to set some time aside to eat, move and enjoy the process.  A typical day might include some a.m. yoga, a cup of coffee with a good friend, a long training run and some delicious and nutritious snacking!

When I get the chance to totally disconnect I am on the side of some mountain, sitting by the fire, catching up on some reading.

 

Joe Vannere

 

4. What is your regular fitness routine?

My routine includes a lot of variety including Olympic weight lifting, kettlebell training, bodyweight exercise and flexibility/mobility.   During triathlon season, I am doing a ton of sport specific swim, bike and run training that can total up to 18 hours a week.

 

Joe Vennare

 

5. What advice do you have for someone at the beginning of their fitness journey?

  • Take action and DO SOMETHING!
  • Make one change to your diet each week for the next month.  Eliminate a sugary beverage or dessert, processed carbohydrate, have a salad for lunch.
  • Make one change to your exercise routine each week for the next month.  Perform a basic stretch and yoga routine in the morning when you wake up.  In the evening, take 20 minutes and complete a bodyweight only workout.  Better yet, plan to meet up with friends and walk or jog around the neighborhood.
  • Now that you are already doing something, keep it going!  Along the way, try a healthy recipe for dinner, pick some new exercises to add to your bodyweight routine, or add some resistance with a kettlebell.

 

hybrid athlete

Filed Under: Spotlight Tagged With:

How to Stay Motivated When You Don’t Want to Be

May 9, 2012 By 1 Comment

 

running

 

When I hear of someone who says they are a “Motivational Speaker” – I often want to correct them to say they are a “Inspirational Speaker.”

Motivation comes within ourselves. We are inspired by others. We find what motivates us, while others will inspire us and there we find our motivation.

So, what does it take to be motivated?

The answer lies within you. Sometimes it’s planned, sometimes it just happens and then you are onto a great path of something new.

As an endurance runner, I have seen my motivation and inspiration change. My first and ONLY goal was to FINISH a Half Marathon. 11 months later, I set a run a Half Marathon faster than 1 hour and 45 minutes. Since that first Half Marathon, I have run close to 40 races.

What kept me motivated to keep training during the long summer hours?

What kept me motivated after I had a hip injury that sidelined me for 5
weeks?

I kept my eye on the Prize. I had goals and I was not backing down.

But really – when it’s tough, how does one stay motivated?

Here are some tips I have used and often share with my clients when it’s tough.

1. Watch motivating movies that show your goal. For me, I love Spirit of the Marathon. It shows ordinary people + a few Elites training for the famous Chicago Marathon. It’s a tissue type of movie to me. All happy tears.

2. Read inspirational books. Run to Overcome by Meb Keflezighi. A great story of sadness and the ultimate triumph against all odds.

3. Listen to music. I have specific songs I listen to, pre-race. When I get in a funky mood, I put on my MP3 player and play those songs. I am instantly taken back to a previous Finish Line and I am pumped up!

4. Look through old photos, awards, etc. Everyone has a photo or two of a memory you never want to forget. I keep EVERYTHING from my races. I am an official race day hoarder. Not only do I blog about my experiences I keep everything. This is a great way to look back and remind yourself how far you have come in your fitness path.

5. Volunteer. Volunteering at Aid Stations, Finish Lines, etc are such an inspiration to me. Some of my favorite race moments have been when I placed the medal around the neck of a runner who just finished their first race. Giving back to the race community is always a good thing.

6. Remember your goal. While 6 months may seem so far away – it isn’t. It will be here before you know it. Keep your eye on the Prize.

Be inspired by others, but YOU motivate YOU. Dig deep and push.

Your goals are waiting for you to accomplish.

You deserve it.

 

 

Charlene began her running career at 48 yrs. old. In two short years, she has run close to 40 races of all distances and is a USATF Master’s All-American in 4 distances. She and her family live in Vegas, NV. She is a Social Media Manager by day and a Running Coach/Sports Nutritionist by night. She is the owner of the wildly popular blog www.FABRunning.com.

Filed Under: Move Tagged With: ,

Recipe: Creamy Broccoli Soup (vegan)

May 8, 2012 By 2 Comments

 

I’ve never actually measured any ingredients when I’ve made this in the past. You’ll have to play around as you fine-tune this recipe and make it yours.

Creamy Broccoli Soup (vegan)

 

Vegan Broccoli Soup

Ingredients:

  • 1.5 tbsp olive oil
  • 1 medium red onion, chopped
  • 2 – 3 cloves garlic, chopped
  • 3 cups vegetable broth, low-sodium
  • 1 large head broccoli, chopped (depending on how tough it is, I often use most of the stalk too)
  • 1/4 cup of coconut milk
  • 2-3 sprigs tbsp fresh thyme
  • 2 tsp fresh sage, finely chopped

 

Guidance:

Put olive olive in a large sauce pan over medium heat. Add onions and saute until clear. Add garlic to the pan and brown lightly. Add vegetable broth and bring to a boil. Stir in the broccoli and let the pot simmer. It typically doesn’t take very long (about 5 minutes).

Remove pan from the heat. The broccoli will be a bright green color. Blend on high, while adding the coconut milk (I used my Vita-Mix, some use an immersion blender.) Return the soup to the pot, then add the thyme and sage. Remove from heat after another 5 – 10 minutes. Serve immediately. Enjoy!

 

Options:

Add 2 tbsp Bragg’s Liquid Amino Acids when adding the vegetable broth.

Use 12 oz bag of frozen organic broccoli.

Add chopped potatoes before you add the broccoli.

Add an all-purpose seasoning with the onions.

Add a pinch of salt at the end, to taste.

 

Warmly,

Takeyah

 

Takeyah A. Young, Speaker, Lifestyle Expert, Certified Holistic Health Coach and Certified Yoga Instructor, specializes in helping creative souls and STEM women in developing clarity in mind and bodies. Founder of Core Connection Lifestyle, she and her clients focus on core value/daily action alignment, self-exploration, and ultimately, addressing and providing solutions to the challenges they’ve had in creating and maintaining optimal health and wellness.

To receive her FREE 5-day e-course designed to help you incorporate healthy foods into your life, visit http://CoreConnectionLifestyle.com.

 

Reprinted with permission. Original post here: Broccoli Soup Recipe. Creamy. Vegan. Simple. Yummy.

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How to Deal With People Who Sabotage Your Fitness

May 7, 2012 By 5 Comments

 

running

 

Making the choice to get fit is one of the smartest decisions you can make for yourself, though it’s not always an easy process. One of the things that can make it difficult is dealing with people who are constantly trying to undermine your success.  Unfortunately, sometimes these “people” are your own best friends, partners, and family members.

There are a couple of reasons why people feel compelled to criticize your new healthy lifestyle. One of the main reasons is jealousy. Some people are just not ready to make healthy changes in their own lifestyle, and are jealous that you have made the move to do so.

There are a couple of things you can do to deal with those who might be jealous of your newfound changes. Try to imagine how they are feeling. If you think about how you felt when you were unsuccessful at previous attempts to get fit or lose weight, you may be able to relate to where they are coming from. If you have a close relationship with the person, try recognizing their feelings while at the same time letting the person know that you are hurt by their reaction. Above all, make sure you are very sensitive to their feelings of failure, fear of change, etc.

Sometimes the issue for the other person is really underlying fear. For example, partners can have a hard time when their significant other loses weight or changes their appearance. They may fear that their partner may no longer be interested in them, now that they have made changes in their lifestyle and/or appearance. The best way to address these feelings is to reassure your partner that your relationship will stay the same, regardless of the change in your appearance or lifestyle (as long as this is in fact the truth!). Reassurance will go a long way in helping the other person to accept the changes you have made.

Be proud of all the changes you have made, and don’t let the negativity of others bring you down!
 

Have you ever dealt with negative feedback after losing weight, getting fit, or making other healthy changes in your lifestyle?

 

 

Jessica blogs about all things running-related at 30 Something Mother Runner. You can also run along with her on Twitter at @rhodymomrunner.

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Exercise More Efficiently: #BitTimerApp Twitter Chat 5/7

May 5, 2012 By 4 Comments

 

Bit Timer

 

The most common excuse for not getting enough exercise? Not having enough TIME.

Cost and boring workouts are also heavy hitters.

If you’re looking for a low-cost way to make exercise more interesting and more time-efficient with a long-lasting calorie burn, that’s appropriate for newbies and hardcore fitness peeps alike, and fully customizable to YOUR current fitness level … well, you don’t need huge time investments, fancy equipment, or an expensive gym membership. There’s an app for that!

Bit Timer Screen CaptureJoin us and our co-hosts @BitTimerApp, the makers of the Bit Timer app for iPhone, Monday May 7th as we talk about how to make interval training easy and share our favorite interval workouts.

 

  • Monday, May 7th at 9pm EST
  • Hashtag is #BitTimerApp
  • Be sure to follow @FitFluential and @BitTimerApp so you can be notified if you win a prize
  • TEN randomly chosen chat participants will receive the Bit Timer App for free!

 

New to this? Just search for #BitTimerApp on Twitter at chat time to find the chat. Make sure to add #BitTimerApp to your responses so they are visible in the conversation timeline.

 

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Recipe: Roasted Raspberry Chipotle Cod

May 4, 2012 By 2 Comments

 

This is what happens when…

You combine some delicious sauces with some delicious fish.

 

Roasted Raspberry Chipotle Cod 

Roasted Raspberry Chipotle Cod

 

Prep time: 10 mins
Cook time: 13 mins
Total time: 23 mins
Serves: 2

Ingredients

  • 1/4 cup 100% fruit spread- raspberry
  • chipotle sauce or dressing – just purée canned chipotle peppers
  • balsamic glaze or balsamic vinegar that has been thickened. Just boil it a bit then simmer for 15 minutes to thicken.
  • 2 Cod fillets
  • lemon juice
  • black pepper
  • 2 tsp garlic (optional)

Instructions

  1. Combine all your ingredients into a large bowl.
  2. Coat your fish in the sauce and let it sit for 15 minutes. Tranfer into a roasting dish/pan, add a few squeezes of lemon juice, black pepper, and garlic and roast at 375F for 12-15 minutes, depending on thickness of fish.
  3. I also add in the broccoli and squash in the pan for roasting.
  4. Serve up!

 

Lindsay CotterHello. My name is Lindsay. My blog title (Cotter Crunch: a pro triathlete’s wife, nutrition manager and fitness consultant, kombucha lover, and wannabe wino who has a joyous passion for gluten-free cooking!) pretty much sums up my life, for now at least. Yep, I’m almost 30 years old and married to a kiwi. He likes to race triathlon, that’s kinda his profession. I am the sherpa wife that likes to feed him, that’s kinda what i am good at. We travel a lot, enjoy good wine, and have yet to settle down. Whoa.

Twitter: @LCCotter
Pinterest: Lindsay Cotter

Reprinted with permission; original post here: What’s Happenin’ Friday- Recipe.

Filed Under: Eat Tagged With: ,
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