Monthly Archives: May 2012

Let’s HIIT it!

Standard

Hello! Happy Thriday! I’m leaving for NYC bright and early tomorrow morning, so today is my Friday! 😀

I’m so excited to be going to NYC, but thought I’d check-in and do a little blogging before jetting off. I probably won’t be posting while I’m out of town, but rest assured dear friends, I’ll have plenty of pics from my travels. No worries! 😉

Today though, I’d like to talk to you about one of my favorite methods of training: HIIT!

No, not that kind of hit, the other kind. 😀

I’m sure most of you know what this is, or have at least heard of it. If not, here is a little run down of what HIIT training is all about!

High-intensity interval training (HIIT), also called High-Intensity Intermittent Exercise (HIIE) or sprint interval training, is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.

I LOVE me some HIIT workouts! My HIIT workouts run around 20 minutes long. This is a cardio-driven workout routine, but don’t think you’re limited to just the treadmill if you want to do one! I also enjoy doing HIIT routines on the bikes and elliptical’s in the gym.

Below is an example of what a typical HIIT routine will look like with respect to the level of intensity and duration:

Beginner

Hiit Training 3

Hiit Training 1

Intermediate

Hiit Training 2

Advanced

Hiit Training 2

Hiit workout 1

Hiit Training 3

(Source)

These workouts are short, but man-oh-man are they effective! I usually combine my HIIT days with my strength training days.

Another slightly different approach to the traditional HIIT routine is the Tabata method. Commonly called “the single most effective type of high intensity interval training”, Tabata uses 20 seconds of super-intense exercise followed by 10 seconds of rest. This cycle is repeated 8 times for a duration of four minutes. Yeah you read that right, FOUR MINUTES AND YOU’RE DONE! 😀 Don’t be fooled by the short duration though, this method will totally kick your butt and leave you in a pool of tears sweat on the floor.

The secret to making this type of training effective though, it to go all out in those intense phases. You’ve GOT to push yourself! No pain, no gain! Remember, exercise isn’t supposed to be comfortable. If it were, everyone would do it, and we know not everyone does.

Tabata is especially useful with weights. Kettlebells, for example, are great tools to use during your tabata routine. Other exercises such as front squats or the push press are good too! Case in point, just be sure to use something that will work your biggest muscle groups, otherwise you won’t see that much benefit.

Finally, make sure that you allow your body adequate rest after you do a HIIT or Tabata routine. If you can do these routines everyday (especially the Tabata), you’re not doing them correctly.

I hope after you’ve read this post, you will share the same sentiments as my little friend here. 😀

Tablerock: Day Two

Standard

A few more pics from day one: The Time Capsule….(?) Strange and cool.

RSCN0520

DSCN0499

aaaannnnddd this:

DSCN0523

LOL, there are no words. Things got cray, cray.

Anywho- onto DAY TWO!

On Saturday, Jason, Ryan, and their parents all went out on a guided fishing excursion in celebration of Jay, Ry, and Kent’s birthday’s. While they were out fishing all morning, Amy and I took the kids into Eureka Springs for brunch and a little sight seeing. (And maybe to let the kids wear off some of their energy Winking smile)

I absolutely ADORE Eureka Springs, AR. It is honestly one of the coolest and weirdest places I’ve ever been. It’s kind of a paradox actually.The architecture screams nineteenth and early twentieth century, but the shops and locals are a throw-back to the 1960’s. It’s really funny and I love it.

It has such a rich history as a place where only the most wealthy in society would go for health and relaxation purposes. As the name would suggest, there are so.many.springs. Natural, cool, springs that were believed to have healing powers. People would travel across the country from cities in order to be near the healing waters. Whether they actually work or not, I don’t know, but I’d like to believe there is a little magic in this world. Winking smile

Amy and I went to a local restaurant called Local Flavors. I love going to that place. The food is super yummy and they have some delicious mimosa’s and bloody mary’s. Open-mouthed smile I was in the mood for a burger, so I ordered one with a sliced avocado on top. YUM!! Riley had a delicious all-natural peanut butter, honey, and banana sandwich with sliced pears. He loved it – especially the pears! Winking smile

DSCN0531

After we were all fed, we decided to walk around the town and sightsee.

DSCN0528

DSCN0529

We also had to make a mandatory stop at the ice cream shack for some froyo.

DSCN0535

DSCN0532

It was delicious!

DSCN0537

DSCN0538

DSCN0539

LOL- Humpty Dumpty….sitting on a wall (let’s hope he doesn’t have a great fall Winking smile). I’m tellin’ ya, this town is special.

DSCN0540

We only stayed for a little while, because we had something to do that was super duper important, so we headed home.

We had been promising the kids all morning long that we would take them out on the boat. It was too cold to get in the lake, but perfect weather for a boat ride! Open-mouthed smile

DSCN0541

DSCN0543

DSCN0544

DSCN0546

DSCN0553

DSCN0558

DSCN0555

As awkward as that picture looks, trust me, it was way worse before I took this. Sarcastic smile

The kids were pretty tired after getting up early and being out on the boat, so Kent and Peggy took them back home to get them some dinner. Meanwhile, the rest of us went back out with the fishing boat to do a little early evening fishing. I got a couple bites, but didn’t catch anything. It was still a lot of fun though and incredibly relaxing to be out on the water at that time of day.

DSCN0565

DSCN0566

I haven’t been in a fishing boat like that before and almost fell into the water a couple times, but it was still fun. Luckily, I can swim. Winking smile Regardless, the lake was so beautiful.

DSCN0567

DSCN0569

DSCN0572

Gorgeous. Unfortunately, Sunday came all too soon and we had to leave. Sad smile It was sad, but I’m excited for when we can go back in August. Open-mouthed smile

Tablerock: Day One

Standard

Riley and JJ

Greetings from Holiday Island, AR!! We all headed down to Tablerock right after work on Thursday. Ryan, Riley, Jay, Amy, their son JJ, and I all rode together. The kids did AWESOME in the car and we made excellent time.  The kids were pumped to finally get here.

The Crescent Hotel

I woke up yesterday and went for a run. It was absolutely gorgeous outside, but my run was B-R-U-T-A-L! Since we are in the Ozark Mountains, the hills were KILLER! I got back, showered, and then us girls went to get mani’s and pedi’s at the spa inside the Crescent Hotel in Eureka Springs, AR. Have any of you ever been there? It’s awesome! You can read more about it here.

The Old Front Entrance to the Crescent Hotel

The Crescent sculpture outside the main entrance

Spanish-style Catholic Church looking out from the balcony

When the building was first built, it was a hotel. In 1908, Dr. Baker took it over and transformed the hotel into a hospital and “health resort”, claiming he had the cure for cancer. The pictures below are some images that still hang in the hotel.

Pictures from when Dr. Baker ran the hotel

Dr. Baker’s Hotel

Scary…

Scary x 2

Creepy, huh? Needless to say, the man wasn’t an actual doctor, hundreds of people died under his “care”,  and he was finally prosecuted by the federal government for false claims that he could cure cancer. He defrauded so many people just to make a profit. You can read more of this store here. It is truly creepy.

View from the balcony

The views from the upper balconies though, are spectacular.

Balcony view

Balcony view

The hotel grounds

After we looked around the hotel for a little while, it was time for our spa appointments. Let me just say, it was ahhhh- mazin’.

Mani’s and Pedi’s at the New Moon Day Spa and Salon in the hotel

The Garden Bistro! Delicious, locally grown, organic food prepared fresh every day!

After our spa appointments, we ate lunch at The Garden Bistro. This place is delicious!

Tropical rum punch made with fresh juice! YUM!

The hummus and veggie plate! Delish!

While we were out, the boys took the kids out on the boat and had a great time! When we got back to the house, the guys went golfing and this is what happened.

The kids were tuckered out. 😉

 

 

It was an awesome day with absolutely perfect weather! See you tomorrow with more pics from our trip!

Thursday randomness…

Standard

1.) “Boyfriend” – Justin Bieber

Yeah, I downloaded this song on itunes and I love it. Don’t judge – I got Bieber fever – and I like it.

(Source)

2.) I preparation for going out of town this weekend, I made sure I cleaned out my fridge so I wouldn’t come home to any “surprises”. I had stuff leftover from Sunday to make this (Thanks Ree!)

and this. So we had breakfast casserole and mini blackberry cobbler’s last night…soooo amazing! The cobbler’s were so cute because I made 5 little ramekins so each person could have their own, then I brought the other two with me to work today so I could share with two of my work friends. Blackberry cobbler makes everything better. 🙂

 Sausage and Cheese Crescent Squares Recipe

I omitted the cheddar cheese and included 6 eggs in there as well. Probably one of my favorite meals.  I could eat it at any time of day, breakfast, lunch, or dinner! Delish!

3.) Thursday’s are one of my favorite nights of the week because two of my favorite shows are on:

Vampire Diaries

and The Secret Circle. Too bad the season finale for both shows was last week. I have no idea what to do with myself now.

Again, don’t judge me. I can’t help but love these mini-supernatural soap opera’s. I just do.

4.) I’m so excited for next weekend, you know why? Because I get to go here!

I’m ready to take a gigantic bite outta the Big Apple!

5.) My favorite perfume:

Dior - Miss Dior Eau de Parfum

I LOOOOOOOVE the scent…it’s one of my absolute favorites. I bought my first bottle of this when I was a sophomore in college and I loved it so much! I wore it everywhere! Unfortunately, someone with no soul stole it from me and I never recovered. I just now worked up the urge to blow another $80+ on a new one.

**Whoever stole my bottle of this back in 2007, if you’re reading this, I’m still mad at you. The End.**

Well that’s it for today’s randomness. There is a lot more where that came from. You’re welcome. 😉