Tabata is my favorite workout to share with clients - A) Because it’s a workout that can be done with limited equipment B) Because each Tabata set is only 4 minutes long, making it easy to fit in, even with the most hectic of schedules!
Here is the Tabata low down:
Each Tabata set lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. At least if you are doing it right! Keep in mind the purpose of Tabata is to create a high intensity workout - ultimate goal during each working set is to go anaerobic, which means breathless. (aka - You shouldn’t be able to talk!!)
The structure of the program is as follows:
Try downloading a Tabata app like this one: https://play.google.com/store/apps/details?id=com.simplevision.workout.tabata&hl=en
This makes it a lot easier to remember what round you are on!Then be ready to push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise.
For this at home tabata set - all you will need is:
Remember, when you are on for those 20 seconds, you should be working as hard as you can! Own your workout and modify where you need to!!
For another tabata workout - check this out!
Feel free to contact me with any you may have about ways to own your healthy happy life!!
Finding an AWESOME kick booty workout app can be a game changer in getting your at home workout on! Even better when you can find a workout app that is for real FREE and not trying to push a million different "premium" features on you!
When looking for my favorite workout apps, here is what I look for:
Here are TOP PICKS FOR MUST HAVE FREE WORKOUT APPS:
1) SWORKIT: ABS & CORE:
This is app - is part of the SWORKIT series. I love all the SWORKIT apps because A) they are actually free B) you have the ability to set the timer to go from 3 - 60 minutes. The "ABS & CORE" version shares that cool feature and allows you to choose from "Absolutely Awesome", "Back Strength, or "Complete Core" workouts. Every workout is body weight only and consists of a variety of exercises performed in 30 seconds intervals. If you are looking for extra core work (which is one of the biggest exercise requests from Fit Mama clients) the SWORKOUT core app makes it easy and realistic! Challenge yourself to one SWORKIT core set daily!
2) INTERVALS - INTERVAL TIMER
Ok - this app isn't going to tell you what to do for your workouts but as far as I'm concerned this app is the essential workout app you can have. Tabata (HIIT workout lasting 4 minutes consisting of 8 sets 20 seconds on/10 seconds off) is my go to recommendation for any client struggling with fitting in a workout routine. Tabata is also an awesome workout for anybody who gets bored easily. You can change up exercises every 20 second round of Tabata if you want - which makes for a fast paced and super effective workout! The INTERVALS app makes keeping track of where you are in each set completely mindless. Just press the start button and listen to spoken interval names and prompts. When you've completed all 8 sets, you'll hear "WORKOUT COMPLETE". That means - Wooohoooo - that round is done. Whether you have time for a full 20 minute Tabata workout (5 rounds) or you only have a few minutes - this INTERVALS TIMER app makes it extra easy. As a side note this app does have a lot of additional bells and whistles allowing you to sync to your Apple watch and customizing your workouts and HIIT times. As cool as that all seems - I love my totally free and easy to use FREE version!
3) NIKE TRAINING
I saved my super fave for last - NIKE TRAINING is SERIOUSLY AMAZING! This is my go to for days when I"m working out on my own but I want someone else to tell me what to do. It's like having your own personal trainer giving you a kick ass workout, while still having the sometimes needed luxury of being alone. You can choose from a variety of workouts based on what kind of workout goal you have that day. Their are a large variety of workouts that range from beginner to advanced. This app can be a perfect accompaniment to your gym membership being that quite a few workouts require equipment. I like that you can choose a workout to guide you through a workout that possibly uses equipment you may not have known how to use on your own. This app also has "Benchmark" workouts that help you track progress - along with having a feature to create a customized workout plan for yourself using a variety of the workouts they provide. Each workout is easy to follow along with and come in a variety of lengths. This is my number one most recommended workout to each of my clients! The models not only show each exercise but give helpful cues to make sure you are doing each exercise correctly. This app will give you a great workout and act as a learning tool teaching you proper form to ensure you are getting the most effective workout possible - without the help of an actual personal trainer being there to guide you.
Now it's time for you to share some of your favorites with me!! Like I said before - I like variety! It's great to learn about new ways to get my workout on when I'm on my own! Plus - I love learning about new workout apps that I can share and download into my Squad clients customized plans! Be sure to comment below and tell me what workout apps are your favorite!
AMRAP = As many reps as possible!
Start the clock and run through each set completing as many reps as possible. When the clock stops take a 1 minute break before moving on to the next set!
REPEAT SET #1
REPEAT SET #2
CORE FINISHER: AMRAP 5 min
Your body is ever changing. Having a healthy metabolism is the key to keeping busy ladies energized and feeling your best! Learning how to plan consistent meals throughout the day in a way that actually fits your lifestyle - GAME CHANGER! These meals should be nutrient dense and help maintain blood sugar levels. This will help reduce cravings and keep you feeling satisfied.
The biochemical reactions brought on by our metabolism enable us to release and use energy from carbohydrates, fats, proteins, and alcohol.2.
Your metabolism doesn’t run efficiently without you treating it properly. With the right vitamins, minerals and enzymes in your meals, your metabolism will be able to operate to it’s full potential.
Insulin is released in your body to help balance blood sugar but it also decreases your bodies ability to burn fat. That’s why knowing how to eat meals in ways that balance your blood sugar is instrumental in keeping your metabolism working.
The Squad program uses 5 meals a day - but allows you to customize these meals to work with your bodies individual needs. Squad ensures proper portion control which not only helps you stay on track towards your goals but teaches you to eat mindfully. Eating mindfully is the foundation to being able to stay healthy while still enjoying life. That’s a very important part of Squad mentality! - I mean, we all want to be HEALTHY & HAPPY, right?
To find about more about how you can be part of the Squad -click here!
Liz Sampson, ACE certified personal trainer - group fitness instructor and fitness nutrition specialist. Owner of Fit Mama Workouts and Squad Health Coach
Guess what mama? - It’s time to LET IT GO!
The most important step of finding a healthy, happy and confident you is letting go of a person (or body) that you used to have. Let go of a number on the scale that may represent a part of your life that you wish you had back. Maybe that number on the scale represents an awesome time in your life. For me it didn't.
Me at my thinnest weight was not a happy person. I was starving, anxiety ridden and constantly feeling like I wasn't good enough. Yet, after gaining pounds during fertility treatments and then babies - I longed to have that thinnest self back. Regardless of that that thinnest weight represents to you - let it go. It's time to stop shaming yourself for what you think you should be. It's time to embrace your awesome self. Take control of your health and your happiness! It's time to start listening to what your body is telling you. That means it's time to be done with the fad diets. It's time to stop listening to what works for everyone else and start focusing on what's going to make you feel like your best self. It's time to get energized! It's time to enjoy life! It's time to feel amazing and confident in your own skin!! It's time to create your healthiest and happiest lifestyle and make it last forever!! Wooohoo!!
We all have different body dispositions (body type, hormones, etc) that impact what kinds of food will work best to get us the results we are looking for. Long term results. You need the foods that make you feel your best. That means protein, minerals, vitamins, water, and yay! Even CARBS! A year ago I decided to help some of my Fit Mama clients with nutritional counseling using customized meal plans. As I helped them through this process I started to realize how finding your healthiest and happiest self had so much more to do with a way of thinking than just eating "the right" kind of foods. This mentality of mindful eating and learning to feel confident in your healthy life decisions was the foundation of the the Squad program. Squad will teach you to listen to your body. You will learn how your body type can dictate what foods you need and when you need them. Healthy nutrition does not look the same for everyone - so it’s time to take control! You have the power to start owning your health and happiness - right now!!
Are ready to let go of your hang ups? Are you ready to own your new totally awesome life?
If you are ready to start listening and learning to what your body really needs ~ Click here and find out more about what it means to be part of the Squad!
HERE'S WHAT YOU CAN FIND AT FIT MAMA WORKOUTS!!
Each class offers a variety of different kinds of workouts and uses a variety of equipment. This will make your Fit Mama Workout fun and maximize your fitness results.
A BUILT IN SUPPORT SYSTEM
At Fit Mama Workouts you will be surrounded by workout partners cheering you on and motivating you to reach your goals.
WOMEN OF ALL STAGES OF LIFE AND FITNESS LEVELS
No matter what class you choose to attend we will work hard to make sure you feel great about your workout experience, always encouraging and helping modify when needed.
FIT MAMA SKILLS
Weekly "Skills" days are days designed to help you see all of your amazing progress! Each week participants will work a set fitness goals. These goals are practiced individually with a trainer - giving you a chance to further perfect your skills based on your own fitness level and on your own schedule! At the end of each week a mama will be chosen to win a prize for all of their hard work!!
For additional information on our classes, follow us on Facebook.
GET READY TO FIND YOUR FIT.
Today I wanted to share one of my favorite HIIT workouts with all of you - Tabata!!
But first - what’s HIIT all about? - HIIT stands for high intensity interval training. How a HIIT workout happens is working out using a strategy of using short periods of intense aerobic exercise with less intense recovery periods. HIIT workouts are awesome (especially for busy women/moms) because they not only improve ones overall athletic capacity through conditioning but have been shown to improve glucose metabolism. Woohoo!!
So, now - what’s Tabata all about?? Tabata is a form of HIIT using intervals of 20 seconds high intensity (think working as hard as you can!!) then a 10 sec rest. This gets repeated 8 times to complete a circuit, totaling 4 minutes of work!! How is easy that!! This is perfect for you busy ladies who just can’t seem find to fit something in. You can do just one set or several - make it your own. Start with one Tabata set daily and build from there. Those baby steps will eventually lead you to develop a real workout routine!!
How to get started with your first at home Tabata set:
~ Look at the cardio picture and select an exercise. Start your timer. You will perform this exercise for the next 20 seconds. When your timer tells you to rest - rest 10 seconds. You will repeat this 7 more times until your timer tells you that your set is finished. Yay! Way to rock out your first at home Tabata set. Now if you are looking for more continue on with the next 5 sets. Use these directions to select an exercise from the corresponding picture - when you have completed all of them you should have got a great 24 minute total body workout!!
SET #2 LOWER BODY
SET #3 CARDIO
SET #4 UPPER BODY
SET #5 CARDIO
SET #6 CORE
CREATING HEALTHY HABITS: SNEAKY BROWNIES
The last 2 weeks my preschoolers were beyond happy to being making one of my favorite desserts…brownies!!!
I was beyond happy to see them all embracing the “secret ingredients”!! EGGPLANT!! BLACK BEANS!!
It’s so cool to be able to experiment with new recipes that turn a “Whoah” food into a “GO”. Adding these sneaky ingredients makes these usually nutrient void treats into a healthy snack ensuring your kids are getting the healthy foods their little bodies need to grow.
Along with that though, adding ingredients that might usually be intimating to your little one, shows them these sometimes scary ingredients can taste delicious!!
We tried these 2 recipes! Both were a total hit! I loved seeing these preschoolers excited about trying new ingredients and they loooooved the yummy brownies they created!! Perfect for a healthier after school snack or bedtime treat!!
SNEAKY BLACK BEAN BROWNIES
Preheat oven to 475 degrees F. Combine all ingredients other than chocolate chips in food processor or good quality blender. It helps to add 2 ingredients a time, then blend. Add next 2 and blend - and so on until you’ve added all 7 other ingredients. After well blended, mix in chocolate chips. Grease 8x8 pan and spread in mixture. Sprinkle additional chocolate chips on top. Cook 10 to 15 minutes. Remove from oven and let cool. Enjoy this yummy treat with additional protein and fiber!
SNEAKY EGGPLANT BROWNIES
Preheat over to 375 degrees F. Grease pan that you will use for brownies. In a separate oven safe pan, place sliced and halved eggplant. Bake for about 10 minutes, to soften. Place chocolate chips in microwave for 30 seconds. Stir, Microwave more at 15 sec intervals if needed. When eggplant and chocolate are ready - add all ingredients to food processor or blender. You may add a couple ingredients at a time, making sure thoroughly blended. Pour batter into greased pan. Bake 30 to 40 minutes or until knife inserted in center comes out clean. Should be a cake like consistency. Let cool and enjoy!!
CREATING HEALTHY HABITS : PARMESAN KALE CHIPS
Making this recipe was a great to reminder to myself, that it’s been way too long since I MADE KALE CHIPS!! They are so yummy, totally fill that need for a crunchy salty treat, and most exciting is that the kids always love them!!
Kale chips are so easy to make. It is the perfect recipe to get the kids involved with the cooking process.
Today my little preschool chefs were able to help pull kale leaves off of the stems. This is a great way to get them comfortable with the kale. It’s fun to talk to them about the kale looks uncooked and then compare it after the baking process.
We made these kale chips extra special today by adding parmesan cheese. Parmesan is an excellent source of calcium. which is so important to your child’s growing bones. Calcium is essential for achieving peak bone mass and in maintaining overall bone health. All of this makes it a super delicious healthy (in moderation) addition!
The recipe would be a great side to add to hamburgers instead of chips or fries. Or try making them for a snack to share with your child.
PARMESAN KALE CHIPS
HOW TO MAKE THEM:
~ After washing kale, dry thoroughly. Remove leaves from stems. This is a great time to let your little chef join you in the cooking process.
~ Use the spray oil to coat baking pan. Place kale leaves on greased pan. Then spray oil again on top of kale.
~ Sprinkle salt and parmesan cheese on top of coated kale.
~ Place pan in over preheated to 375F. Kale chips cook fast!! Be sure to keep an eye on them but they only need 5 to 7 min.
~ They will turning a golden shade of brown and be crunchy when ready!
~ Take them out of oven and enjoy right away or store in airtight container for about a day to enjoy for a later snack.