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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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Weight Loss Tips You Will Enjoy!

Most of us are aware of the basics when it comes to keeping our weight in check:  drink water, exercise, eat less calories than you burn, enjoy whole foods and avoid junk food laden with added fats and sugar.  However, below are some fun and interesting tips that you can add to your arsenal to fight off unwanted weight gain.

imagesSnack Before Dinner.  Eat ½ ounce of healthy fat such as nuts or avocados eight minutes before dinner.  You will feel fuller longer and eat less.  One study showed a 4-pound weight loss per year with this simple trick.

Eat Mint.  Mint has been shown to be a natural appetite suppressant and can even improve digestion.  It can be eaten or inhaled.  It could be a cup of mint tea, mint flavored toothpaste (don’t eat it), mint infused room scent or a simple mint leaf in your water.  One study found that people who inhaled a peppermint scent every two hours ate 2,700 fewer calories per week—that’s nearly a one-pound loss!

Personally, I swear by a cup of mint tea at night.  I started drinking it a couple years ago whenever I got hungry at night and it did the trick.  Now it is my go to whenever I want to munch (Tazo Refresh is my favorite.)

Add Don’t Subtract.  If you are getting depressed thinking of all those foods you are not supposed to eat, then instead concentrate on what you should add to your diet.  For example, find a way to add 1 or 2 different healthy foods to your diet each day.  Plan your meals around it, and your focus will go from depriving to thriving.  Some examples: add kale to your scrambled eggs, add spinach to a juice or make a dessert with three different kinds of berries.

Eat Vitamin C.  It inhibits the production of cortisol, a hormone that essentially tells your body to store fat.  One simple way is to eat grapefruit or orange slices with breakfast. Or use it as your afternoon snack.

Shoot Your Food.  We have all heard about writing down everything you eat, well instead of pen and paper, record what you eat with a photo.  Sound complicated?  Not with today’s ever present cell phones.  Simply snap a picture before you pick up that fork.   When you look back and see that healthy salad covered in blue cheese dressing and croutons, it may give you a pause the next time you hit the salad bar.

Eat Breakfast.  A recent study in the journal Obesity found that women who ate a 700-calorie breakfast and 200-calorie dinner shed more than twice as much weight over 12 weeks as those whose meal sizes were reversed. 

Drink Wine. A 2010 study from Brigham and Women’s Hospital in Boston, which followed more than 19,000 women for an average of 13 years, found that those who had one to two alcoholic drinks daily put on fewer pounds than non-drinkers and heavy drinkers. Weight gain was lowest among wine drinkers. While the researchers can’t definitively explain this, they say that the subjects who sipped a glass or two ate fewer calories—and that women burn more calories after drinking than men do.

Stand up!  Standing burns 1.5 times more calories than sitting. Stand when you’re at the doctor’s office or when you watch TV.  My favorite tip is to set my computer on the bar height counter in my kitchen – this way it is perfect height to stand and work.

Sleep in a Cold Room. A somewhat chilly bedroom could improve both your sleep and your metabolism. An article in Obesity Reviews noted that the average indoor temperature has ticked upward during the past few decades. What’s more, most of us keep the thermostat steady throughout the house, preventing the body from experiencing dips in temperature to stoke its own calorie-burning furnace. Sleeping in a chillier room is a great way to force your body to heat itself up for hours and you will burn calories all night long while keeping yourself warm.

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