High Intensity Interval Training- HIIT

High-intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio for recovery to work periods. For example, a runner would alternate 30–40 seconds of jogging or walking with 15–20 seconds of hard sprinting. In my opinion, the best cardio for weight loss combines these HIIT (high Intensity interval training) workout routines resulting in a strong HGH release, release of fatty acids, glycogen depletion, and calorie burning. The first part of the workout is short interval HIIT with a long recovery ratio. For these intervals, you sprint 15 seconds and recover (jog) for 45 seconds. This releases fatty acids and increases HGH levels. I prefer to warm up for 2 minutes and then perform 8 sets of this type of HIIT for a total workout of 10 minutes. For the second phase, I perform 25 minutes of steady state cardio (light paced jog or exercise bike). This provides an active recovery for your muscles. Additionally, steady state cardio helps burn the fatty acids that short interval HIIT released into the bloodstream. The final phase is performing long interval HIIT with short recovery periods. This will fully deplete your body of glycogen allowing for a greater after-burn effect and fat burning once your workout is complete. I perform 1 minute sprint intervals with 1 minute of jogging. The sprint intervals for this portion are not as intense as the first phase, by necessity as your muscles will be slightly tired. It’s best to keep this final phase to around 10 minutes as well. So there you have a 45 minute HIIT workout that I believe is the best cardio for weight loss. This routine should allow you to burn belly fat fast no matter how close or far you are from your ideal weight.

Homework thanks to hurricane Irene

As promised here’s a home bodyweight workout to do on your own to battle the cabin fever due to hurricane Irene and missing boot camps! Classic, simple, yet challenging. As always, make sure to start of with a nice dynamic warm up. This is important for the following reasons: * Increases core body temperature * Actively elongates the muscles * Activates key stabilizers * Put the nervous system on alert: working coming! *Reduces the thickness of joint fluid for easier movement My favorites are exercises like Jumping Jacks, Jump rope, High knees, etc. Now on to the good stuff - Perform the following with minimal rests in between each set in this order. For example do set 1 of each exercise, grab sip of water, and go right into set 2 as fast as you can. Push ups •Set 1 1 x 15 reps (Neutral/ shoulder width apart hand position) •Set 2 1 x 15 reps (Wide hand position) •Set 3 1 x 15 reps (Close together hand position) For advanced level go all the way to 20 reps each set. Focus muscle: Pectorals -If you are a beginner, there is no shame in doing pushups with using your knees on the ground rather than your feet. All that really matters is that you're feeling the burn. Dips Use 2 benches or chairs * 3 sets of 1 x 20 reps Advanced- Go an extra set Focus muscle: Triceps -Depending on the condition of your triceps from the pushups, the legs can be used to aid more or less to complete the sets. Mountain Climbers * 60 second challenge for everyone 3 sets Squats * 4 x 20 reps Focus muscle: Quads and calves - Try to create the maximum amount of contraction in the legs as possible. Advanced level, place your hands behind your head and turn these into Prisoner Squats with. Remember chest out shoulders back just like in class. Flutter Kicks •4 x 15 reps Focus muscle: Hamstrings and Glutes Tuck Jumps * 45 second challenge for everyone 3 sets Planks *3 sets of 30 seconds Advanced hold for 60 seconds instead of 30 seconds. Remember to squeeze that belly button all the way to your spine, tight contracted abs, watch your pelvis to protect lower back. Side Planks *3 sets of 30 seconds each side Advanced hold for 60 seconds instead of 60 seconds. For my advanced level warriors only: *60 second challenge of my hybrid exercise of the week. After completing the above do a hybrid exercise of Split Squat-Push up and burpee. Alternate legs performing split squats then go down to the ground for solid push up using neutral position and jump up into a burpee and repeat. Stay focused and keep proper form throughout 60 seconds. Cool down with a solid session of Static Stretches. Hydrate and enjoy the rest of your weekend and be safe!

Tips to Surviving the Heat

Summer performance and training doesn't have to suffer while the heat is blaring outside. Here are some tips to staying away from dehydration, interrupted sleep, allergies, and heat induced laziness, etc.

Summertime is sweat o'clock time. The actual process of sweating to stay cool diverts blood away from muscles, which may leave them feeling sluggish. In cooler climates, when we step out in the cold our brain tells our muscles to contract, which generates heat for us to keep us warm. The opposite is happening outside right now. It is a form of self-preservation. When the outside temperature increase, our bodies can't dissipate heat as effectively, and then it becomes lazy o'clock.

So how do we fight this feeling? Think chameleon...
Avoid that lethargic feeling by easing into hot-weather outdoor activities. Do your main workouts before 11 a.m. or after 7 p.m., and go for a 15-to 20-minute light run or walk in the heat of the day. Increase the intensity and length of your run by 5 to 10 minutes after 2 weeks. When we are gradually exposed to warm environments, our bodies respond by being able to more efficiently distribute blood flow, which helps us increase sweat production so we can maintain effort without overheating.

Pollen from ragweed, Bermuda grass, Blue grasses, and Red Top grass are common during the summer, and if you're susceptible to allergies, running and outdoor workouts can exacerbate symptoms, such as itchy eyes, sneezing, and congestion. Runners for example, have a higher respiratory rate than less active people do (another reason how being active can improve any respiratory condition ie. asthma), that however, brings more pollen into the nose and lungs.

So how do we find relief? Shower immediately after outdoor exercise. Pollen that settles on hair, clothes, and eyelids can continue to trigger reactions. Those with contacts might fare better wearing their glasses, which may serve as a shield. You can also bring contact case with solution and swap out right after workout.

The additional hours of light during the summer reduce production of melatonin, a hormone that makes you feel sleepy. This may keep you up later and wake you earlier. This is problematic as sleep is important for muscle recovery. A light run or workout session might prove to be more difficult when performed on less hours of sleep.

How do we count more sheep? Exactly that- count more sheep by counting them earlier on in the night. Go to bed earlier!
Evening runs and workouts mean cooler temperatures and less pollen, but don't head out too late. Your brain will be stimulated and your heart rate and body temperature will be elevated for two hours after your run or workout.

Sweaty workouts leave you feeling with great accomplishments but are they leaving you dehydrated too?
How do we know for sure? Use science my friends. (I heart science.)

Start by determining your sweat rate. Weigh yourself naked on a digital scale before and after a run or workout. For every pound of weight loss, rehydrate with 16 ounces of fluid. When you are out in the heat, sip a sports drink, coconut water or actual water when you're thirsty, but don't drink more than the amount determined by your sweat rate. Remember extra water is not a terrible thing, You will end up sweating it out anyway if you are being active and it will be less water your body tries to retain. Don't fret about the term "water weight" during summer.

Checkout danger zones chart below according to the FDA:

Danger Zones
Recognize and deal with harmful heat ailments.
Heat Cramps
SPOT IT Spasms in the abdomen, arms, calves, or hamstrings
TREAT IT Stop running for the day; sip sports drink or water; gently massage the cramp.

Heat Exhaustion
SPOT IT Heavy sweating, headache, dizziness, nausea
TREAT IT Stop running; get in shade; sip sports drink or water; see a doctor if symptoms continue.

Heat Stroke
SPOT IT Confusion, rapid breathing, fainting
TREAT IT Stop running; call for emergency help; get in shade; cool skin with water.

Eat your water!!
Clearly drinking water is the best way to stay hydrated but it's not the only way either. For example, eating a three ounce cucumber is like drinking three ounces of water, but better. See, besides being water-rich, vegetables and fruits contain nutrients that can boost performance and health. In addition to drinking plenty of water, add fruits and veggies to your menu as much as possible in the summertime.
H2O & Electrolytes- peaches, cantaloupe, and strawberries.
H2O & Vitamin C -kiwi & citrus
H2O & Cancer defense- tomatoes & broccoli
H2O & Recovery- cherries
H2O & Immunity - yogurt & Kefir
H2O & Digestion - beans

And last but not least, the best drink is WATER but if you need variety- drink iced green tea (compounds called EGCG give it anti-inflamatory properties), and coconut water (has fewer calories & more electrolytes than sports drinks).

For fun: try bringing ice on your run or outdoor workouts- I like adding a few cubes under my hat... and most of all stay consistent! Don't let some silly heat get in the way of your fitness goals. That's just silly!!

Protein Shake with Oatmeal ...hmmmm

Hey there. Happy 1st day of summer. I received an email today asking for help on more healthy suggestions for protein based breakfast, My client expressed since warm weather is here, its hard in the mornings since he is on the go. During winter months he found oatmeal and a protein shake to be a big help and solution to express breakfast.
well, why not combine them and make a delicious power shake !

Ingredients
3/4 cup dry measure oatmeal, cooked in water and cooled
1- 1 1/2 scoop vanilla protein of your choice ( I like ON hydrolyzed whey 30g protein/scoop or vegan option plant fusion 1 1/2 scoops to get 30 g protein)
1 cup of seasonal berries: examples- raspberries, strawberries, blueberries, blackberries
12 oz. water & almond milk ( I breakdown calories by half by diluting 6 oz almond milk with 6 oz of water)
1 cup of kale or spinach, frozen is ok (promise you won't taste it)

Combine all in blender at high speed for 30 seconds & repeat, then serve.

So not only are you getting plenty of protein from various sources in this shake but you have fruits that are high in antioxidants AND a serving of vegetable !!!!

For the chocoholics trying to get lean...

CHOCOLATE PROTEIN BARS

This recipe makes 16 squares with serving size of 2... thats right 2 not 1 so eat up :)
Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
PROTEIN: 10 grams

Ingredients:
1 cup oat flour
4 egg whites
2 scoops vanilla whey protein powder
1/2 cup truvia or ideal
1/2 tsp salt
8 oz Berry flavored baby food
3 tbsp baking cocoa
4 oz water

Preheat oven 350 degrees. Mix dry ingredients (flour,protein, baking soda, salt, baking cocoa) in a large bowl. Mix wet ingredients (egg whites, baby food, truvia, water) in a separate bowl. Add both bowls together and mix really well. Spray cooking dish with non stick spray and add batter to dish. Bake for 20-30 mins. ENJOY !!!

Great ways to Burn fat fast

Hey there & Hey spring!

Here are few tips to burn fat fast and for good.

* Give the scale a rest and look into taking body composition measurements once you achieve a healthy weight bracket for your age & height.

* Drink plenty of water and remember that for every 8 oz beverage of caffeine we need to replenish by adding an extra 8 oz of water.

* Eat frequently and smaller meals... Eat 4-5 meals every 4 hours. DO NOT FEAST.

* Do HIIT - HIGH INTENSITY INTERVAL TRAINING

* INCREASING PROTEIN INTAKE will increase your metabolism and help to maintain your muscle mass, all of which helps with fat burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs.

This may explain why the fat-burning effects of eating more protein were confirmed in a study published in American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of bodyweight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat. Vary your caloric intakes and make sure you are eating enough protein.

* RESISTANCE TRAINING helps with fat loss in a number of ways. Weight training itself burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout.

Plus, the more muscle your body has, the more calories you burn each day.

Even if your goal is solely to lose body fat, you need to train with weights. This will help prevent any of the weight you lose from being muscle.

Were that to happen, your metabolism would slow, stalling your fat loss efforts and turning you into a skinny fat person.

Yes, even someone with anorexia can have a high body fat percentage

* EAT MORE FATS Consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Healthy fats also have myriad health benefits, including being good for your heart.

So which fats are "good?" The polyunsaturated ones (especially omega-3s), such as those from fish and nuts; and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.

* Reducing your carb intake of sugar and starches-when trying to lose fat will help. Those carbs you do consume should come from sources such as oatmeal and vegetables.

Happy Holidays happy training!

This time of the year can mean tough times for a lot of you out there. The weather changing to colder climate, holiday pressures and stress are totally normal for this time of year. No wonder the term "holiday blues" which is all the more reason why you should blow all that steam and work extra hard to make that extra time for yourself. Keep in mind you deserve that "me time" so that you can stay a bit more together for the holidays. Remember this formula endorphins = awesomeness.
If you are not a member of a gym or have a hard time commuting in the cold to one you can still stay active by doing some good ole classic workout videos at home. Jane Fonda works guys! My personal favorite is Jackie Warner. Maybe even invest in some home equipment that you can use year round. A pair of dumbbells, pull up bar, a couple workout dvd's and/or a jump rope are a great addition. We are so lucky to have all that is available right in our finger tips. Many trainers, including myself, make house calls. There are great channels on cable you can find that have exercise classes or even do yoga. For those of you that live in walk ups or buildings with stairs- use them! talk about great cardio source. And if you feel you are too unconditioned or uncoordinated to use stairs in speedy fashion for cardio you can still use them - just go slow but stay active.
There's a lot of damage you can do to your training in just a few days of bad eating and inactivity. Look out for healthier options and modifications to holiday classics. Instead of mashed potatoes why not try some mashed up cauliflower for example?
check out this healthy alternative:

Cauliflower Mash [serves 8]

Ingredients:

2 heads of cauliflower
2 Tbs. tofu cream cheese
1 ½ tsp. minced garlic (optional)
3 Tbs. Earth Balance butter
1 cup light soy milk
1 cup grated veggie cheese
salt and pepper to taste
Directions:

Steam the heads of cauliflower until soft.
Put in a food processor and puree.
Add the cream cheese, soy milk, garlic, butter, and cheese and puree until smooth and creamy.

Stay strong and active so you can survive the holidays without breaking a sweat and with a smile!
Give training sessions to a loved one for xmas!
Happy Holidays & feel free to contact me directly for holiday specials at :
Mariafuenmayorfitness@gmail.com