Summer HIIT Training and Quinoa

hey love Peeps, 
Hope that your summer is spectacular. I have been banned from the gym/outdoors/sun/pool/fun again, more complications from  FBC and it has just about caused a breakdown! I learned to deal with it by drawing in to myself and looking hard at my coping mechanisms.  I have always known that exercise has been my primary way to deal with stress, anxiety, whatever life has handed me, I preach it to my classes! Being forced to stay away from my #1 love has not been easy. I rediscovered some old loves! I painted furniture, read some fabulous books, and spent quality time with my children....no rushing off to the gym to teach a class is actually quite refreshing! We have slept until 8 am at least every day...which I needed to heal. 

This week I got the green light to hit the gym again and I taught my first HIIT (High Intense Interval Training) class.  It is a 30 minute workout and I am IN LOVE! You can read more about it in a previous post  where I break down what HIIT is....
http://lovetogetfit.blogspot.com/2010/05/hiit-trainingwhat-is-it.html

HIIT can involve just cardio training, weight training or a comination of the two. I really prefer to use large muscle groups, that way the load is greater. 

 One of the main principles around HIIT Workouts is that it prevents any type of flatness. It’s goal is to push your body to constantly adjust, and reach new levels of fitness.  HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals. HIIT can be applied to running or to exercises such as squatting. 

HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

Research has shown that using HIIT the exerciser will burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently. It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.

Here is an example of the workout that we did last night. 

set 1

40seconds on/20 seconds off

Squat into a jump and heels back and butt kick

Push up Side plank alternating

burpee no push up

high knees

Set 2

20 seconds on/10 seconds off Tabata Style

SKATERS

long jump fw 2 hops back

jump lunges

shuffle touchdowns

This took 30 minutes to complete and when it was over I was toast! I admit, I am not at my usual fitness level...but, I know that this will certainly help me get back there!

I would love to hear of your favorite HIIT routines! 

Quinoa!

I made the MOST amazing salad today! Can't wait to share. 

Did you know that Quinoa isn't a grain, it's a seed belonging to the Goosefoot family, we cook it and eat it like a grain, so, that's why it's known as a grain! YUM!

 Quinoa Salad

Ingredients

For the salad:
* 1 cup organic quinoa, rinsed and drained
* 2 cups water
* 1 can black beans, rinsed and drained
* 1 medium tomato, chopped
*1 cucumber, chopped
* 1/2 cup fresh cilantro leaves, washed, dried and coarsely chopped

*one can of mild rotel tomatoes and chilis


For the dressing:
* 4 Tbsps fresh lime juice, or to taste
* 2 Tbsps red wine vinegar
* 1 clove garlic, minced or pressed
* Sea salt and freshly ground black pepper to taste

Directions

1. Bring the water to a boil, then stir in the quinoa, lower the heat and reduce to a simmer. 

cook about 15 minutes.

If you're starting to see the little white tails but the quinoa seems too soggy, remove the lid for the last few minutes of cooking. And if the water is all gone but the tails are not visible yet, add a little more water and simmer for a few more minutes, covered. Then remove from heat and set aside to cool.

2. Make the dressing in a separate bowl.  

3. Allow the quinoa to cool down .  Combine all the ingredients in a large bowl, drizzle with the dressing and toss well to make sure everything is equally coated. Top with more cilantro leaves.

beans and veggies marinating in the dressing while quinoa cooks

Final product! DELISH!

Song of the week!

Check out this new tune I used in Spin Class today! LOVING Skrillex right now. :) 

Bootcamp this Week and a Quinoa Recipe...

Hey to all you Pivotal Fitness Athletes!!!

Join us Tuesday night at 6 pm in the cave or Thursday morning at 9:45 am Ladies area

We hope that you had a wonderful Father's Day!

 

The father of a righteous man has great joy; he who has a wise son delights in him.

-Proverbs 23:24

TUESDAY...

PUSHUPS!!!

10 minutes of Pushups, each time you break the PLANK position, 10 WallBALLS! score is how many pushups you get total in 10 minutes...we did this last Thursday, it was awesomely tough!

10 rounds


30 x Overhead Dumbbell Walking Lunge (15 alternating steps)

30 x Dumbbell Swings

10 BAR BURPEES

10 PISTOLS ( one legged Squats)

1 minute of JUMP ROPE or Box JUMPS or 30 Tuck Jumps in between each round
Go “Hard and Fast” for the entire 10 rounds!
hill sprints if time after the 1 rounds~
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after! 

THURSDAY MORNING!
if you don't have a jump rope yet, this workout requires one, so, take the time to get yourself a good jump rope and keep it in your gym bag!
jump rope – 250

then
21-15-9 reps of:
Burpee Broad Jump
Kettlebell Swing (53/35)
then

jump rope – 250

then...
-Run 1 mile
50 Thrusters (45 pounds)
100 Push-ups
-Run 1 mile
50 Kettlebell Swings (53/35)
100 Abmat Sit-ups

suicide runs if time!

Push yourself today! Are you able to carry on a normal conversation during an intense BOOTCAMP workout? If so then it’s time to work harder!

If you are going through hell, keep going.

-Winston Churchill

 Quinoa & Lentil Salad

Pronounced KEENWA, this is an ancient “grain” native to South America. It is high in protein and has light, fluffy texture when cooked. Its mild, slightly nutty flavour makes it an excellent alternative to rice or couscous.  I have just discovered this wonderful treat and I am obsessed with trying to find as many ways as possible to make it! Enjoy..
Why Eat it??
Quinoa is a good source of protein, has a nutty flavor and pleasing texture similar to rice. Quinoa is also full of vitamins and minerals - iron, magnesium, Vit E, potassium, amino acids - and fiber. Unlike wheat or rice, quinoa is a good source of lysine. Quinoa is adaptable and gluten free. Because of its high protein and (good) fat content, quinoa is a satisfying meal with a few nuts or beans, and veggies added. It's a wonderful addition to soups and stews, transforming them into one dish meals.


Ingredients
1 cup quinoa
1 tsp olive oil
1 shallot or ½ onion, finely chopped
2 tbsp tarragon , roughly chopped
1 cup lentils rinsed and drained
¼ cucumber, lightly peeled and diced
 feta cheese, crumbled use just a little for flavor!
6 spring onions, thinly sliced
zest and juice 1 orange
1 tbsp red or white wine vinegar


1.Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.  Place the lentils in a medium-size pan, cover with at least an inch of water, and boil until tender, 30 to 40 minutes



2.Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.

3.Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.