Vega One Starter Kit & Colada Smoothie Recipe

As a health coach I come across a lot of people who don't know how to incorporate more protein into their diets. Especially when they are super busy working out, being parents and working on their careers. I'm a huge fan of Vega Plant Based Protein Powder and recommend it to all my clients! Not only does it provide 15g of protein into one package but it also includes a whole list of added benefits such as:

Vega One Starter Kit

• 50% daily intake of vitamins and minerals
• 6g of fibre
• 1.5g of Omega-3's
• 3 servings of Greens
• Antioxidants
• Probiotics

It's perfect for on the go (shake n drink) or if you are looking to create a delicious smoothie for breakfast or lunch. Super bonus for me is I can recommend it to my clients who have food sensitivities as it's gluten free, soy free, dairy free and no sugar added.

Well Vega has made it easy for my clients to try out the flavors. They have introduced the Vega One Starter Kit that includes:

• 2 Packages of Chocolate Vega One 
• 2 Packages of French Vanilla Vega One
• 1 Package of Berry Vega One
• Tips & Recipe Brochure 

5 days worth of shake goodness for you to try!

I was so happy to see this new product that I decided to create a new smoothie recipe for the occasion.

Enjoy!

Choco Banana Colada Smoothie Recipe

1 frozen Organic Banana
1/2 cup of Organic Pineapple
1/2 cup of Coconut Water
1/2 cup of Almond Milk
1 Package of Chocolate Vega One 

Blend well and drink up!

-Michelle
Certified Holistic Health Coach

Weekend Warm-Up : Getting Close

It's almost time...

Time for me to escape the hectic stressful days (positive thoughts, positive thoughts) and lie on the beach for a week. This weekend I'm tieing up all my loose ends before I leave for Cuba next weekend. It's amazing all the little things you remember you have to pack. I wish I was one of those travelers who could bring the bare minimal. I always decide to bring the "just in case" items. Hey.... you never know when you might need a different pair of shoes.

Over the past couple weeks I've been amping up my workout routines and scaling back my "treats". I've barely ate any salt lately and have only had one glass of wine this week. I'm craving a nice bowl of ice cream right about now lol. I feel amazing though and I don't think I'll change too much in regards to my diet, once I get back from Cuba. I feel Cleeeeeeeeean.

 Some lovely links from around the web:

img via Lululemon

• For my American friends: How to NOT eat too much at Thanksgiving

• Have you heard? Starbucks is trying out the Juicing Business now.

• I was wandering the bookstore last night and found these amazingly comfy cozy throws and blankets.

• With cold rainy season in full swing, it's time for a new waterproof jacket from Lululemon.

Have a wonderful weekend!

-Michelle

Fitness Love: Vega Sport Pre-Workout Energizer

Energy Drinks have always been a weakness for me. I don't have a lot of energy from being anaemic (not enough iron in my body), so I usually require a little boost before I workout. I used to grab an energy drink on my way to the gym from a corner store. I knew it was very bad for me but I just needed something so I wasn't dragging through my run. Everything changed when I found Vega Sport - Pre-Workout Energizer. 

I'll admit I was a little doubtful if it would give me the same energy as a Rockstar or Red Bull. Luckily I was wrong and it actually was tremendously better than the "others". It comes in a small package that is handy to carry around in your purse or gym bag. Throw a couple in your car and all you have to do is add it to water. No more empty cans in my car either - bonus! I made sure to drink it 20 minutes before my workout and I could feel the change in my body. There was no energy spike and then crashing. It's a gradual energy increase that is perfect for exercising. I love that it doesn't over stimulate your body either. When I drank Rockstar my speech actually became slurred, it was scary! With Vega Sport there's no caffeine headaches and I never have trouble getting to sleep at night when I work out in the afternoon/evening.

My two cousins who are both teenage boys, play a lot of sports. I always hated them seeing me drink an energy drink when I would preach to them to stay away from it. After my cousins hockey game the other weekend I gave him one of the Vega Sport packages to try out. The next day I got a text (rarely happens lol) saying "I love this stuff! and where can I get more?". This cousin is 16 years old and is devoted to a healthy body and fitness. He said he couldn't believe the energy it gave him and he was able to achieve a full workout session at the gym and all while never losing his endurance.

My Rating:  5 STARS

Benefits of Vega Sport Pre-Workout Energizer

• Instant energy and slow burning fuel
• No crashing!
• Organic sprouted brown rice syrup enters the blood stream quickly (due to high GI index) and gives you instant energy.
• Organic palm nectar provides slow released energy (due to low GI index) = no spike no crash
• Convenient packages
• Two flavors: Acai Berry and Lemon Lime
• Tastes similar to a berry or lime iced tea
• Equal or less in price to other energy drinks
• It's a blend of 13 plant-based ingredients

Do you require an energy drink before you workout? Or do you enjoy having one every once in a while?

I'm curious to know how you build up your energy before exercising.
-Michelle

Weekend Warm-Up : Extended Summer

Here in Vancouver we are having an Indian Summer and supposedly it's lasting for another 60 days. Good news to me. I'm not a fan of the rain. Yes, I know, I live in Vancouver, rain city.

img via

 This week I started off with some slight back pain but thought I would push through it because I joined a new gym (Trevor Linden gym). Well it was really stupid on my part and I ended up hobbling around feeling like someone was constantly ringing out my spine like a wet towel. Ouch! So I dedicated some time to get rid of the pain instead of the gym. A little meditation and yoga hit the spot. My back pain is usually caused my an emotional blockage (ie.stress). Every time I try to convince myself that it's an actual physical injury and try to stretch and massage the heck out it. This method only equals complete failure. Once I calm down and realize it's stress I take the right steps. Stubborn Aries here!

This Saturday I'm heading to the car dealership. I'm thinking of getting a Ford Escape. The 2012, not the new 2013. The new one reminds me more of mini van. I've actually wanted an Escape for years and years but always ended up with something different. My car right now is incredibly non functional for me. Only 2 doors and does not have room for any dogs. It's also awful on gas so hopefully I say good bye to the nice car and hello Escape.


Lovely Links:

• an update for your morning granola. Pumpkin Granola for the Fall season. Yum!
• actual legit reasons to skip your gym session. Listen to your body.
• i've mentioned having warm lemon water in the morning before and here are some more reasons why.
• completely agree with this movie date tip. Maybe try it out this weekend?

Hope you all have a wonderful weekend!
-Michelle

Healthy Weight : Portion Sizes

I don't personally believe in counting calories or weighing food unless you are training for a fitness model competition. I believe all in moderation. Obsessing over food can become a bad habit and take you out of being in the moment.

Although, being aware of proper portion sizes is a key to eliminating over eating and weight gain. Or in some instances, being aware that you aren't eating enough. If you don't eat enough your body can go into "starvation mode" where it hangs on to every bit of food because it doesn't know when the next meal will be.

I'll be doing a series on proper portion sizes to give you a visual picture.
The first visual of the series is provided by FitSugar.

I was surprised by the following:

• how many strawberries you can consume for 100 calories
• one banana is 100 calories
• how easy it is to consume 25-30 grapes which are 100 calories.
• you realise that having a bowl of fruit on the counter which you take a couple pieces all day long can quickly add up and if you do keep track of calories, you might not even remember to track those calories.



via FitSugar



Do you keep track of calories or are you fairly good at knowing your portion sizes?
Join me on LiveLoudly Facebook Page to chat about it. Don't forget to LIKE it! please :)

-Michelle

Fitness Love : Nike Plus & Free Run - Running Shoe

I'm a huge gadget/techy geek at heart and I love finding the best app for anything.

Nike Free Run - LiveStrong Edition

I've had Nike Free Runs for a couple years now and I LOVE them! I never bothered to get the sensor to go in them to connect to my Iphone as I wasn't really into running for a while because of my problems with my back. Just in the past year my back has gotten tremendously stronger and it was time to start amping up my runs. It was also time to get my geek on!

Last week I went out and bought my Nike sensor and an arm band for my runs and hikes. Scott and I headed up for a hike/run at Buntzen and it was awesome to finally see our distance, speed and calories burned. It also got us reved up to push ourselves a little harder. The next time we went out we ended up doing 11km and accomplishing some major hills. This past Tuesday we were ready to beat our 1st time - Oh we nailed it! Our competitive nature has kicked in.

This app has got us wanting to get out more often, try new routes and push ourselves. I highly recommend it to anyone who is looking for a workout app. It's interactive, you can see your results online and compare your efforts to the community.
 

Left: Large Hike Run - Right: Trail Run (time to beat)


Has anyone tried the Nike Fuel Band? I'm going to be downloading the running app tonight but afraid that it won't work while I'm running the trails that is out of cellular signal.

-Michelle

Weekend Warm-Up : Head in the Game

Happy Weekend! Happy Friday first of all!

I havent't kept up to my usual quota of blog posts for this week but you might just understand due to my last post. My head is slowly getting back in the game and my focus has shifted a tiny bit. I want to help people be aware of all the possible chemicals and processed ingredients that they may be feeding their bodies on a daily basis. The best way to avoid these pesky toxins from your body is eating a diet full of fresh fruit, fresh veggies and fresh seafood (or organic meat). I'll be doing a post coming up on how to navigate the grocery stores to avoid common unhealthy choices.

I'll admit that I don't usually go for the Organic Fruits and Veggies but that is my latest goal. I know that eating foods covered with pesticides and chemicals is no good for my body or yours. This is just another way to avoid cancer cells developing our bodies. Have you heard of the dirty dozen? It's the list of fruits and veggies to always buy organic and the ones that are low in pesticides. Here's a convenient way to remember.


img source



Here are my interesting finds from around the web this week:

• Heading to a BBQ and need a healthy dip? Avocado Hummus or 5 Layer Greek Dip will do the trick.
• Educate and Donate to F*ck Cancer. Hey and maybe get the cool T-Shirt too.
• 6 Core Strengthening Exercises using a ball.
• 5 Life Lessons from Olympians. Very inspirational! I can't get enough of the Olympics.

Have a wonderful weekend!

-Michelle

Weekend Summary : Fireworks and Rides

Hello lovely people!
This past Saturday was one of the busiest Saturdays I've had in a long time...

My BF and I started our exciting adventure by taking the bus to our local fairgrounds/amusement park called "Playland". The company I work for put on this event day in which they paid for our admission and had a BBQ inside the park. I've been to Playland many times but recently I've had no want to go. It's in much need of an upgrade. The last few times I went on the crickity old wooden roller coaster, I've walked off with bruises from being thrown around lol. We made the best of it and it was nice to see people from work out of the office.

After a couple hours at Playland we headed downtown Vancouver to watch the Honda Celebration of Light Fireworks. This is our annual fireworks display that is on a large barge right off the beach downtown. It's always a guranteed spectacular show put on. It runs on 3 different nights and each country in the competition has a night to display their talent. We got to see Vietnam. The fireworks go to music which you can tune into on the radio. On Saturday it attracted 300,000 people to the shores to watch.

Fitness Goals for the week:

• I love this routine that FitSugar posted. I'm going to add these quick little routines to my cardio in the afternoon.
• I'm also going to beat my time in running my 4k trail with my dog.
• I'm going to do 3 sets of abs each day.

What is your fitness goal for this week?
-Michelle

Weekend Warm-Up : Olympics Time! London 2012

Happy Friday!

Hope you all had a great week. I just came back from an awesome 4k run with the dog this morning. I decided to take today off from "normal work" and have a day to myself. After my run I had a delicious Natural Vega Energizing smoothie filled with some banana slices, strawberries, almond milk, water and chia seeds. It hit the spot! Last night my BF made a delicious healthy salmon cake (recipe to come). It's very healthy and I have to say it's the best one I've ever tried.

Today is the start of the Olympics and I am super stoked to cheer on all the athletes. Seeing an Olympic event live is on my bucket list. I hope to watch a Summer Olympic event one day. We were lucky enough to have the Winter Olympics here in Vancouver back in 2010 and the vibe that swam through the city was the most thrilling feeling. Every person you met on the street had a smile on their face and excited to tell you their story. The pride that overflowed from Canadians and all countries was incredible to witness.

Cheers to all the athletes of 2012 and good luck! What a vigorous journey it must be to get to the Olympics and so overwhelming to finally to be there and compete.

My favourite finds of the week:

I'm a sucker for infographs and I love this one on the benefits of Apple Cider Vinegar to your health

Tomorrow we are heading to the beach to watch these Fireworks

Feeling the heat? Need to cool off? Cool off with Super Foods

I freaked out when I saw this recipe. A healthy alternative for my ice cream addiction.

One of my favourite photographers - amazing color

Have a wonderful weekend!
-Michelle

My Fitness Love: Pilates for Your Abs

Mid-week and it's my Thursday. I have this Friday off and I'm going put it to good use. I'm thinking of doing lots of outdoor activities to take advantage of this sunshine that doesn't stay around here too long.

Angi Green image via

 This week I've come across a couple articles and women who have inspired me to think about a "big goal" to tackle. I'm going to be completely honest with you : I've never made a huge fitness goal before. I've made goals to lose a couple pounds or get ready for a vacation. I've never REALLY pushed myself. I'm trying to think of something I can do that will motivate me to push it. In the mean time I'm on a mission to get my abs and body looking similar to Angi Greene's. The picture featured to the left is the image that inspired me this week. I know I can do this and have seen my body been close to looking like this before. To me she symbolizes health and strength.

I'm debating taking pictures to track my progress and be accountable. This also... I've never done. What do you guys think of the idea of me tracking my progress through photos?

To achieve these abs I've decided to make a couple changes to my diet. I was noticing that my body was taking too long to bounce back after having a drink (or maybe 2). My body was becoming too dehydrated and having to restart the whole process to get my body to feeling amazing was becoming stupid. I've decided to only have my "couple drinks" one day on the weekend, if I even do decide to have one. If I do decide to have a drink during the week I will only have a glass of red wine (soak in those antioxidants). I have already noticed a huge difference with not having that extra drink during the week.

I've also eliminated any diet pop from my diet. The truth comes out... I enjoyed having a diet pop every once in a while. No more for me. It's clean, lean and mean here now.

So on to abs and core talk... my favourite ab exercises that I've tried over the years is by far, Pilates or modified Pilates! It's incredible how quickly your body responds to the pilates moves for your core (power house).

I first learned Pilates core moves from a DVD I purchased. It was part of the "10 minute Solution" series. It was a great place to learn the basics and in a week I could notice a difference. I've adapted over the years adding a few different moves in my ABs Routine.

I'll share my more intense Pilates Ab Workout in another post.

My Top 3 Pilates Exercises for Your Abs/Core :

1. The Criss Cross : Similar to doing a bicycle crunch but once you do 3 motions of the bicycle you hold your left elbow to your right knee and raise your straight left leg (with pointed toes) from the floor to above your hips (point toes to ceiling). Repeat for the other side.
2. The Tummy Tuck: Starting from a plank position you bring your left knee to your right elbow across your body and return to plank. Repeat on the other side for 20 times (10 for each side).
3. The 100: start with laying on the floor. Bring legs together and straight up to a 45 degree angle. With your arms beside your side, reach towards your feet with a 45 degree angle also. Bring your shoulders off the floor and head lifted up. Pump your arms up and down for a 100 times. You can do them in sets of 10 going with your breath.

 What ab exercise is a staple in your routine?
-Michelle

Daily Healthy Eating Plan - Does timing matter?

Did you ever wonder if eating certain foods at certain times made a difference in your diet?


A Colourful Salad for Lunch or Dinner (no added fats)


From my personal experience - it actually makes quite the difference. I find you can control weight, food cravings and your digestive system.

3 Tips for Your Meal Schedule in the Morning:

1. A glass of warm water first thing in the morning before any other food or liquid helps your metabolism and digestive system get started.
2. Eat your whole Fruits seperate from any other food (ie. fats, protein, etc.).
3. Wait 2 hours after a fruit to eat any fats/protein

3 Tips for Your Meal Schedule in the Afternoon/Dinner:

1. Try not to have any fruit after 12 (noon) so you can avoid spiking your sugar levels.
2. Noon is a great time to have a whole grain carbohydrate. Try not to have carbs in the evening as it takes more for your body to burn them off.
3. Have your last meal 2 hours before you go to bed - this helps with digestion and let's you mind be at ease when you do go to sleep (no more dreams keeping you up).

Have you come across any food timing tips that seem to work for you and your healthy diet?

-Michelle

#WIAW Series - Fitness Theme

I've joined the "What I Ate Wednesday" #WIAW series created by Peas and Crayons.
 


The theme for July is too focus not only on the healthy food but what your fitness focus is. So here is my #WIAW for July 18th (yea yea it's Thursday now but hey... better late than never).

Breakfast: Strawberry, mango, banana smoothie. Added one scoop of Vega Natural Energizing Protein powder. 1/2 cup of water and 1/2 cup of almond milk.

Snacks: Small nectarine, celery sticks with hummus dip and two mushroom caps stuffed with crab.

Lunch: Green salad with a tomato, orange pepper, sesame seeds and tuna. Balsamic Vinegar/Olive oil dressing.

Dinner (not pictured): Cod fillet with a sprinkle of panko crumbs on top. Side of green beans with Serrano pepper.

Fitness: This week I focused on getting back into my usual fitness routine. I was away in Seattle on the weekend and then sick for a couple days. It threw me off but yesterday was the first day I felt back to normal. I went for my usual morning HIIT run with the dog and after work I went and played tennis with the BF. Like usual there was lots of laughs and the usual competitive spirit from both of us. We played for about an hour.

How are your fitness goals coming along this summer? Keeping to them?

-Michelle

Are You Living Up to Your Full Health Potential?

Now and again I ponder: am I living up to my full health potential?


img: via

Am I doing everything in my capabilities to feel good about myself from the inside out?
It's good take a moment and re-evaluate your health and see if you are living up to the full potential you are capable of doing. Taking this time to consider your health gives you a chance to see where you can improve.

I know with my body that it is capable of looking a certain way. I am able to have a body that is fully toned and I am capable of working out for 80-100 minutes a day. Am I currently living up to my full potential? - No. This means for me, it's time to re-evalutate and see where I can get back on track and improve. I know how my mind feels when I am at my full health potential and it's amazing. Being at that point is in my control.

Everyday we make the decision on how we are going to feel. What you put in your mouth determines the way you feel. You may pick up that candy bar and feel great or you may feel guilty/terrible but only you know how it's going to make you feel about yourself. These are the decisions that come across your plate everyday. I know that working out more than 30 minutes a day makes me vibrant and transforms my body. Exercising creates a healthy mind for me where I am able to be present when choosing, cooking and eating my food. It is my choice to work out or not.

I'm going to choose to live up to my full health potential!

This is a typical day in my FHP plan:

• 30 minutes of HIIT in the morning
• 10 minutes of abs workout
• Drink half my body weight in water
• 2 green teas
• Breakfast Smoothie (only fruit of the day)
• Handful of nuts or a healthy grain
• Lean mean green lunch (veggies & lean protein) or Omelet
• Veggies with hummus dip
• 60 minutes of running trails or playing tennis
• Lean mean green dinner (fish and veggies)
• Rest time (7 hours of sleep)

Now it's your turn: Are you living up to you FHP (Full Health Potential)? Where can you improve to be at that place where you know you are able to conquer the world?

-Michelle

Weekend Summary : Seattle & Mariners Baseball Game

That went by way too quickly!

Seattle Adventure

I was going to post this yesterday but had a bit of health scare. I've had this sharp pain in my sternum that started on Sunday evening and yesterday it turned into swelling on my whole right side. I saw the doctors and they are a bit confused. Luckily the swelling went away while sleeping last night. Hopefully all stays well (fingers crossed).

Back to my weekend. We had planned on and were on our way to leave for Seattle from Vancouver at 10am in the morning. Little did we know that plans were going to go hay wire and change quickly. A friend was going to drive with my mom and I was going to drive with the BF down to Seattle. Our friends car sprung a gas leak and only made it 5 blocks from his house. Luckily he noticed and he had to call the fire department to ensure the gas was all soaked up. We eneded up having to pick him up from the side of the road and wait for a tow truck to come. 3 hours later... we were on the road again.

When we arrived at our hotel (Silver Cloud Broadway) we only had 30 minutes to get everything checked in to make it for the first pitch at Safeco Field. Well... that didn't happen. Instead, my shorts ripped (across the butt - no hiding it) and I hadn't brought anything else. I had planned on buying some shorts the next day while shopping. ooops - a quick rush sew job later and we were on our way. We arrived 30 minutes late but the game was moving at a super speed pace. I've never seen a baseball game move so quickly. By the 7th inning we were running to the food stands to grab some snacks but had to be so quick because we could possibly miss a whole inning. The game only lasted 2.5 hours! That was the shortest baseball game I'd ever seen in my life. By the end of it we were laughing uncontrollably. We were all in disbelief on how the whole day unfolded. Then again ... it might have been boring if you we didn't have some challenges lol. We did get to enjoy some of those snacks. We had some spicy nachos that were slathered in pulled pork (I picked some chips out from around it), a little bit of kettle corn popcorn and a couple drinks. All in moderation remember.

After the game we had fun going out to a pool hall that was right beside our hotel. It was really large (20 tables). After that exciting day we were all tired and headed to bed. We woke up around 7am and grabbed a coffee from Tully's. It wasn't my favourite coffee in the world but it did the job. I tried Peet's coffee while I was in Silicon Valley a couple years ago and fell in love. I only wish we could get it closer to us in Vancouver. We made a couple shopping stops along the way home. The weekend was over - where did it go so quickly? All around I had an awesome time filled with so many laughs and unexpected moments.

Oh and in case you want to know: Seattle Mariners WON! against Texas.

How do you deal with unexpected speed bumps in your travel plans? Do you freak out and get nervous? Or do you go with the flow and everything happens for a reason?

-Michelle

This Weeks Wind-Up

Father's day this weekend. Happy Dad Day to all those fathers!

I actually don't have my dad in my life anymore and always take the time each year to think about how my mom took the responsibility of not only being my mom but being my dad to me too. Now being older I see how much she had to take on being a single parent. My grandfather has also been a great father figure to me and so "Happy Father's Day Gramps".

Father's day got me thinking about exercising with family. This morning on my way into work I saw a mother and daughter going for run and thought it was great. Last week I also saw a father taking his young daughter out for a run through the trails and was impressed that he was starting his daughter off on the right mentality towards exercise. I love exercising with my mom. It's a great way to interact while it benefits your health. Next time your family wants to meet up for coffee or food why not suggest going for a walk first or even grab a coffee and walk. It's amazing how easy conversation becomes while you are moving.

• Mistakes you may be making in your fitness class

• This pizza looks incredible for a summer time meal. It's made with whole wheat dough too.

• The new Mac Book Pro Air is out. Here's a great comparison review.

• New Blog Book is coming out by OhJoy!

• Alkaline & Acidic Foods Chart: The PH Spectrum.

 Have a wonderful weekend!

-Michelle

{Health Product Review} Vega: Energizing Smoothie

The kind people at Vega sent me some samples to review. Lucky for me I've been a fan of Vega Smoothie Infusion and this was a great chance for me to expand my love for them.

Energizing Smoothie is all-natural and plant-based powder. It's complete with protein, fibre and Omega-3's - the Vega Energizing Smoothie is alkaline-forming, free from dairy, gluten and soy, and contains no added sugar, artificial flavors, colors or sweeteners. Perfect for people with sensitivities.

The Verdict: LOVE em!

I used the Energizing Smoothie as my breakfast meal or as my afternoon pick me up.

Some reoccurring traits through them all:

*smooth taste
*an hour later I still felt satisfied and didn't have a sugar crash
*no chalky after taste
*enhances the other fruit flavors
*no "green/earthy" taste
*I would enjoy it as a "shake n' go" smoothie

I blended all of my smoothies with 1/2 cup of water and 1/2 cup of almond milk.

Starting with my favourite:

Choc-a-lot Energizing Smoothie

The Choc-A-Lot Energizing Smoothie I blended with a frozen banana and ice cubes. It came out perfect. The chocolate wasn't overwhelming and didn't have that fake chocolate taste like you find with some protein powders.


Tropical Tango

I blended the Tropical Tango Energizing Smoothie with organic frozen fruit. I really enjoyed how fresh this tasted. It came across very natural.


Bodacious Berry

Sunday was a very busy day and I had accidentally skipped breakfast. After I had my lunch I felt like my body was still needing some energy. I decided to try the smoothie as a "pick me up" drink. It worked extremely well. In no time I was ready to continue on with my busy day. It felt really good to get the energy from a natural source instead of reaching for a processed energy drink. The berry flavor was refreshing.



Vanilla Almondilla

I'm not a huge vanilla smoothie powder fan but this I could go for again. It blended well with the other fruit flavors and would be easy to use with any combination. I would love to try this one again as a "shake-n-go" smoothie.

Final Result:

I will definitely be grabbing Vega Energizing Smoothies from my grocery!

-Michelle


 

Monday, off on the right foot : train harder with each workout

Intention for the week ahead: Train harder with each workout.
 

Get out of the comfort zone!



My workouts in the morning are going great but I was to amp up my daily routine and push myself out of my comfort zone. I'm going to ensure that I make time for an afternoon workout as well. With each workout I will move a little harder and go a little further. Pushing yourself makes the body respond better as it has to guess what is going to happen next. When the body becomes accustomed and knows what move is next that is when you can start plateauing. Doing the same routine all the time can cause you to become bored and you slowly start backing out of your routine.

The best thing about this... I'll see some results by the weekend which will boost up my confidence. Sounds like a win -win to me!

How are you going to push your self and get out of your comfort zone this week?

Here's to being my own Boot Camp Instructor this week!

-Michelle

In the know: (HIIT) - High Intensity Interveral Training

High Intensity Interveral Training - HIIT

HIIT is a great way to get in shape and burn that fat. I use this training method for my cardio when I'm looking to slim down quickly and want to see results. I come away feeling fit, strong and ready/wanting to do it again.

Start the Day Right

HIIT is perfect when you only have 20 minutes to fit some exercise in. The whole idea is to go from a comfortable pace for 30 sec to 1 minute and then to a burst of speed for 30 seconds to a minute. Repeating this cycle for 20 minutes can burn the equivalent calories as doing 45 minutes of running on the treadmill.

One of my favourite ways to apply HIIT on the treadmill is:

1min : 4.5-6.0mph (walk/jog)

1min : increase incline (9-15 incline)

1min : 4.5 - 6.0mph (walk/jog)

1min : increase speed (6.8-7.5mph)

Repeat until you hit the 20-25 minute mark


You can apply this method to any cardio activity. When I'm outdoors with the dog, I walk (fast paced) for one minute and then sprint for 30 seconds to 1 minute and repeat. Doing HIIT on the elliptical and stationary bike are great too.

An added bonus: HIIT can improve your endurance performance. I notice a difference in my endurance in just a week. I also notice a difference in my metabolism, it's revved up and my energy level is higher.

Great tip: get up 30 minutes before your usual wake up time and get in a quick 20min HIIT cardio session. You will be set for the day.. body and diet.

Check out this infograph that guides you through the benefits of HIIT

Try it out next time your doing your cardio!

-Michelle