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Bringin’ Back Your Mojo

It’s so easy to get into a routine and feel like you’ve hit a plateau. Your body is not changing, you aren’t as energized as you used to be and you just go through the motions to get in a workout.

What’s it going to take to inspire you again? You need to re-ignite your mojo. Two solutions:

Get Out Of Your Comfort Zone

If you find yourself doing the same exercises week after week, in the same sequence, your body is going to adjust. Monday cardio, Tuesday Tabata, rest Wednesday, Thursday Tabata, comfort-zoneFriday cardio. There is a lot of comfortable anticipation and you may have stopped pushing yourself hard in each workout. It is critical to get out of your comfort zone. Change it up.

Instead of running on a treadmill for 30 minutes – change it to intervals. 5 minutes at 6mph, then 2 minute sprints at 7.6mph and repeat. Keep that going for 30 minutes, increasing your speed a little more each set. You will be much less bored and your body will be shocked into having to react to a new movement.

During your HIIT class, contract your abs the whole time and set yourself a goal of jumping the highest in the class…measure it – seek it out. Push yourself.

Keeps your muscles and body guessing…and readjusting…and changing.

Find The New

I was in my normal weekly routine (with a few summer schedule quirks) and scheduled to teach Tabata outside at my pool club and no one showed (tough summer vacation schedules!). Instead, the tennis director offered me a one hour private session. Holy kicked-my-ass. I was so rejuvenated, pumped up and excited I could not contain myself. I had a perma-grin the remainder of the day. I was so energized from the change, I came home and ran another 40 minutes outside (which I also never do) – from pure exhilaration of something new and challenging my body in new ways.

Find something new to get you excited. Try rock climbing – go for a hike – try a new class – something to remind you how much fun it is to challenge your body.  Change your playlist. Set yourself a new goal – “I will run 3 miles in 26 minutes.” Find a partner in crime and run on the beach – or try kick boxing.  There are so many clubs, gyms, boutique studios that offer free or reduced trial classes. Take one week and try them all: Barre, Trampoline, HIIT, Yoga, SLT… call it your exercise renewal.

You will be exhilarated by the change and it will trickle down into future workouts.

Finding the new will give you that extra spring in your step and change in your body.

 

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A Few Of My Favorite Things…

Ala Oprah style (without the freebies)

The more I read and learn about health and fitness, the more amazing products and trends I discover. Many of you have been asking, so here is a list of some of my current favorite things:

Green Vibrance
Green Vibrance is the “original concentrated green superfood”. It contains 58 certified organic, concentrated foods and extracts, all of the highest quality, along withan industry-leading 18 billion probiotics per serving. It’s a nutritional powerhouse that improves energy and endurance, strengthens immunity and improves digestion and circulation. According to the package, Green Vibrance has more nutrient density than any other green-food product on the market.

Where to get it: Found the best price on Amazon – but also available at the Summit Health Shoppe on Springfield Ave in Summit (which is one of our sponsors offering Heels To Laces members a discount on products! hint, hint).

Latest version with protein:
I originally used Green Vibrance daily and mixed in my own protein…until Maximum Vibrance came out! Each serving has 23 grams of protein, in addition to the original multi-vitamins, antioxidants, enzymes and probiotics to increase vitality, energy and achieve
optimum health. Maximum Vibrance contains 120 ingredients including 80 plants, 26 antioxidants, 6g of fiber, 7 servings of fruits and vegetables, 7 vegetable based digestive enzymes, 23 grams of protein and is gluten free.

Where to get it: Amazon & Summit Health Shoppe

Whey Factors 100% Whey Protein
I have searched high and low for a pure high quality protein without artificial or added ingredients. And I finally found it:

Whey Factors, 100% natural whey protein powder, is a pure source of high quality whey protein. No GMO, BSE, rBGH or added sugar. No artificial preservatives, colors, sweeteners, starch, wheat or yeast. It is unflavored but still tastes good. It’s perfect to add to a protein shake or smoothie (suggest blending with fruit and/or milk to make it more tasty).

Where to get it: Summit Health Shoppe

Natural Vitality CALM – Anti-Stress Drink
Natural Calm is the most effective, fast-acting, pH-balanced magnesium available. It is a 100% natural, water-soluble magnesium powder of the highest quality. Magnesium is said to have powerful healing properties and most Americans do not ingest nearly enough of this beneficial mineral. It is said to help you:

  • sleep better
  • relax the nervous system
  • elevate your mood
  • build bigger, stronger muscles
  • have better flexibility
  • help with regularity
  • return the body’s natural pH balance
  • hydrate
  • and prevent several health conditions like diabetes

I use it as a natural anxiety remedy – and it works brilliantly. It comes in raspberry lemon or lemon.

Where to get it: In addition to the larger container, The Summit Healthe Shoppe on Springfield Ave sells single-dose packets for $1.00 each. Awesome for travel and convenience 😉

NOW Foods Liquid Vitamin D-3 1,000 IU Dropvitd
I was continually looking for a vitamin D my kids could take since my son couldn’t swallow any pills. I found this vitamin D with a dropper – which lasts forever and is super easy to dispense. The kids love it! And you all know by now after reading our blog how important Vitamin D is.

Where to get it: Summit Health Shoppe and Amazon.

Cruncha ma-me Edamame Veggie Snack salt n pepper
Yum, yum, yum! Salt n’ Pepa here!

Rich in protein (8 gram per bag) same as a large egg, high in fiber (3 gram per bag – same as an apple), gluten-free, non-GMO ingredients and great edamame taste!Perfect filling snack when you need a little somethin’ somethin’. Comes in several flavors including Salt and Pepper, my personal fav.

Where to get it: Kings, Whole Foods & Amazon

Trader Joe’s Reduced Guilt Chunky Guacomole97951-reduced-guilt-chunky-guacamole-di2
I eat it by the tub.

Made with low fat greek yogurt, it has 50% less fat and 40% fewer calories that the regular guac with the same awesome benefits and it is DE-Lish! Simplest ingredients ever: low-fat Greek yogurt blended with hand-scooped avocados, tomatoes, red onion, cilantro, garlic, black pepper, fresh lime juice, and a bit of jalapeño.

Where to get it: Trader Joe’s, of course.

Yurbudsyurbuds
Not gonna lie – our super amazing, young, hip, gorgeous cousin works for the company. She sent me a pair and I loved them. Ergonomically designed silicone ear buds to fit women’s ears. They twist into place so they won’t fall out during the most intense workout and feature water-resistant protection that lets you train in any conditions. Other features:  includes two sizes of enhancers, sweat, water and germ-resistant, “ambient noise awareness” and four-foot cord. And they’re super-cute too. Love the packaging.

Where to get it: They are all over – but found them at Target.

Riondo Prosecco
Pretty sure I wrote about this one before. Perfect summer drink. Cross between white wine, champagne and beer. My husband loRiondo Prosecco-500x500ves it too, so it passes the “manly” drink test. Refreshing and light, not too sweet, and no morning hang-over (even when you drink the whole bottle – for those seasoned drinkers like myself ;-).

Where to get it: I buy it by the case for a 15% discount at A&P Liquor in Summit right off Summit Ave by the Delta gas station (looks like a dive, but it’s a great deal!).

Tabata
Had to include this one. For the past couple of months, I ditched my old-school one-hour workouts and replaced them with 30-minute Tabata classes– a form of HIIT (high intensity interval training).  Tabata has anaerobic and aerobic benefits – it is a perfect combination of cardio and strength training. Most of you know Lisa and I teach Tabata locally and our clients have had tremendous results! At the end of our first 8-week program, our Tabata Bootcamp group lost a total of 41 inches and dropped 7.9% body fat!

I have literally cut my workouts in half and have seen a huge difference.

Where to find it: Summit, NJ with Lisa and Debra. Email us for the latest schedule:  info@heelstolaces.com 😉

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Say “Goodbye” To Your 1 Hour Workout

This past weekend we put our bodies through the intense, exhilarating challenge of becoming certified as Tabata Bootcamp™ instructors. The experience was remarkable.  Our instructor, Mindy Mylrea – the creator of the program, had enough energy to fuel a jet plane.  She has been involved with many of the most successful fitness trends in the industry.  She is the creator and lead talent for Gliding discs and a master trainer and part of the pro-development team for Schwinn Cycling, Body Bar, Flirty Girl Fitness and Bosu.  You can read all about her here: http://www.tabatabootcamp.com/about-mindy.php

interval-training-watch

“Tabata”, a form of HITT – high intensity interval training, is based on a 1996 study by Professor Izumi Tabata, initially involving Olympic speed skaters. According to his research, study participants who exercised a mere four minutes at extreme intensity, four times a week, improved anaerobic capacity by 28%, and VO2 max and maximal aerobic power by 15%, in as little as six weeks.  This was compared to participants who performed an hour of steady cardiovascular exercise five times a week for six weeks, and only improved their V02 max by 10% with no improvement in anaerobic capacity.

Mindy took the concept of Tabata and created Tabata Bootcamp™, a full 8-week program that transforms bodies dramatically by involving fitness, nutrition and behavioral change. The Tabata workout is built around 4 minutes of high intensity exercises, and this means the hardest kick-your-ass four minutes possible. The structure includes working out at your max for 20 seconds, rest for 10 and repeat for 8 rounds. A typical workout, with warm-up and cool-down, is only 30 minutes….30 minutes!  And it’s a lot of fun. The EPOC, excess post-exercise oxygen consumption, effects are immense – which means you continue to burn a crazy amount of calories hours after your workout.

We are working on developing our own local 8-week Tabata Bootcamp starting in April, which will offer a personalized website page that tracks your progress, achievements, nutrition and results. The classes will be limited to no more than 10 participants.  More information to follow… If this is something you think you might be interested in, please let us know via email: info@heelstolaces.com.

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