Has this week been dragging for anyone else?
I seriously thought that it was Thursday ALL day on Tuesday. There’s nothing worse than thinking you’re close to the weekend, then looking at Mr. Board and realizing the week just started.
Who wants to go drinking?
Mom, these are jokes.
But seriously, DJ Pauly D is going to be at Harrah’s Cherokee Casino this Friday (don’t ask me how I know this). Who wants to go?!?! (If I had hoochie-wear, I’d sport it. Unfortunately, I’m a mom and that’s looked down upon. Oh to be a hoochie again.)
Double blogging points for using the words, “hoochie” and “DJ Pauly D” in the same post. Points awarded, now let’s steer this ship in the opposite direction.
The theme for this week’s Tuesday Trainer is TABATA!! (We’ve done one tabata workout before – so I basically stole all of my old info from that post because I’m lazy and well, why not. I DID film a new move though!)
For anyone not familiar with this crazy term, here is a quick overview: (source: Men’s Health)
Who invented Tabata?
Dr. Izumi Tabata and his colleagues at the National Institute of Health and Nutrition wanted to establish the minimum amount of training needed to increase fitness.
What did they find?
The results of their research were astonishing – the team tested athletes’ VO2 max (the point at which they get winded) and found that those who followed the Tabata formula increased their VO2 max by 14% in six weeks. According the journal Medicine and Science in Sports and Exercise, “Six to 8 very hard 20-second intervals with 10-second rest periods may be one of the best possible training protocols.”
So how do you use Tabata training as a workout tool? It looks something like this:
20 seconds on. HIGH INTENSITY!!
10 seconds off.
Repeat for a total of 8 times – 4 minutes total workout time!
I know you’re thinking, “4 minutes?!? That’s not a workout!” I promise – when you work to your max during those 20 seconds, you’ll get out of breath quite quickly and force your body to workout ANAEROBICALLY! Tabatas are designed so that you won’t NEED to workout any longer than 4 minutes, but if you are advanced you can do a few rounds of 8 OR pair a Tabata with some cardiovascular training. As always, listen to your body!
So here are my Tabata moves:
Just to re-emphasis: I want TWO exercises. Perform one for 20 seconds, rest for 10. Then perform the second exercise for 20 seconds. Got it?
Some tips for TT newbies:
- Tell us who you are! If you blog, tell us the URL!
- Do the exercises correctly! I can’t post videos with improper form or sketchy descriptions.
- Be yourself – let that personality shine through!
- Anyone can participate. Man, woman, blogger, non-blogger, sheep. Anyone.
Video submissions are due next Monday, the 23rd, at 8pm, EST! Please have them to me before the deadline! Go here to learn how to upload your video.
Birthday-Palooza GIVEAWAY TIME!
We’ve got two giveaways left this week! If you missed out on the last three, BE SURE to go back and enter them – fitmixer on Monday, Chobani on Tuesday, Probar on Wednesday and…
Green Mountain Coffee today!!
I have a deep love for Green Mountain Coffee (GMC). Here’s why:
- They were the Official Coffee Sponsor at Blend, supplying FOUR Keurig machines and 600 K-cups to our attendees!!!
- GMC puts a great deal of effort into selecting the very best beans for their roasts, even going so far as to promote the ecosystems from which they derive the beans.
- They are FAIR TRADE Certified, which means that GMC pays their farmer-partners a fair wage for their coffee. This act promotes healthier working conditions and greater economic incentive for the coffee farmers.
- GMC makes some tasty, tasty coffee that keeps this sleep-deprived mama HAPPY!
GMC’s newest line, Brew Over Ice, is the cat’s pajamas. Since iced coffee is all the rage, GMC put a lot of thought (and math) into creating K-Cups that would work perfectly brewed over ice! You’re going to have the chance to win a box of these today.
Actually THREE of you will be winning either a bag of GMC’s coffee or a box of GMC K-cups! The three winners get to pick what they’d like – the flavor and the type!! Thank you so much, Green Mountain Coffee!
Giveaway will run through Sunday night and I’ll announce the winners in Monday’s post! Good luck, coffee drinkers!
splendid…lindsay
Kristin says:
I drink coffee everyday-one or two depending upon the day-favorite Is iced coffee.
Rhonda @ KRW says:
Since I gave up Diet Pepsi, I have iced coffee every day. I make it myself at home!
Molly says:
i would love to win this coffee!
Angie N says:
I drink 1-2 cups of coffee every morning!
Laurie says:
I drink 2 cups every morning. If I miss a morning cup, I will have an iced coffee in the afternoon.
Becky@munchingveggies says:
Love my keurig and TT! tabata was totally new to me before bootcamp. Tough but love that I can mentally wrap my brain around it!
Sarah @ The Smart Kitchen says:
I love coffee.
I REALLY love Green Mountain coffee.
I love birthdays.
I love you.
Jillian @ Sprinkle Massacre says:
I drink one cup every morning! Sometimes i’ll have another if I know I have a long night at work.
Eric says:
One of the reasons I can’t wait for the weekend is because I have a good excuse not to drink the free, gross coffee at the office and instead have a K-cup of GMC at home! And I love tabata workouts too, so this is a great match!
Kimberly says:
I start every day with a cup of Green Mountain Hazelnut Decaf…so great!
Amber @ Hello Sweet Potato says:
I drink coffee… EVERY. SINGLE. DAY.
Lindsay @ In Sweetness and In Health says:
I LOVE COFFEE. This is an amazing giveaway :D. And green mountain always has the best flavors!
Lindsay @ In Sweetness and In Health says:
Guess I should have mentioned that I drink coffee everyday…usually just 1 cup!
Madeline says:
I drink coffee EVERY day!!
Jenn L @ Peas and Crayons says:
I drink 2 cups [black! whoo!] a day! Hehe thanks for the giveaways darling! You rock!
Tamara says:
L,
I have to take a break from TT this week. I’ve severely strained my intercostals and am on a forced rest week. Really, coughing and deep breathing hurt, so Tabata, I don’t think so!
But, I do have a (coincidental) radio interview out with Fun and Fit TODAY! If you wanted to link up with it, that would be awesome!
http://www.womensradio.com/2012/07/tabata-training-full-body-workout-in-4-minutes/
marie says:
I drink coffee hot or iced with milk and sweetened.
Kim @ Wonderings says:
I drink coffee every day. Sometimes twice if it’s a looong day.
julie says:
lets do itttttttttttt lets hit up harrahs this weekend!!!
Brittany @ Delights and Delectables says:
I love coffee, but I try to only drink it 3 days out of the week tops!
Kelly @ Cupcake Kelly's says:
I drink coffee 5-6x a week!
Alexandra says:
I drink coffee everyday! Trying to wean off of it slowly, keeping it down to 1 cup, max 2.
Amie says:
I love coffee in the morning and maybe a cup in the afternoon. Iced is my favorite!
Carly says:
About 4-5 times a week; sometimes it makes me so jittery! haha
Beth @ Miles and Trials says:
I just finished a box of Green Mountain Coffee K-cups and they were delicious! Would love to try some of the iced coffee ones.
Laurel C says:
I am addicted to coffee and have a couple cups a day minimum!
Amy@ahealthyandhappyheart says:
I love iced coffee in the mornings…especially being a new mom, I need all the energy I can get!
Kelin Barr says:
I love my morning coffee! Without it I can’t make it through the day!
Claire @ Live and Love to Eat says:
I think I’m addicted to the caffeine, but I love the ritual of morning coffee, too. :)
Shaunna@mamas13minutemile says:
I drink coffee every day!
eryka says:
I’m a coffee addict. Being from Seattle, it’s kind of a requirement. :-) Pauly-D’s hair kind of scares me. Not a fan.
Brittany @ GOtheXtraMile says:
I need my coffee every morning to function!
Calee (@chimes) says:
PS I drink coffee once or twice a week at most. :)
Calee (@chimes) says:
I actually need to get my ass INTO tabata. Oddly enough I was just told to go back to long chunks of cardio b/c I’m having a hard time losing the 5-10 lbs I want to lose (healthily, might I add!).
And PS I am glad that I made you beam a little bit yesterday. I’ve been having a hard time with things lately and it seems that every time I have a hard time, something happens that makes me feel like something or somebody’s watching over me. I don’t think I will ever be able to be as spiritual as you — but just knowing that there is something there is quite nice. :)
Tara K says:
Cup of hot coffee to start the day, glass of iced coffee in the afternoon on these hot summer days. Aaaah!
Liz @ Southern Charm says:
I love coffee. I have at least 1 Kcup a day!! I haven’t tried the iced kind yet, but have been dying to!
StoriesAndSweetPotatoes says:
Oh I drink coffee every day. Don’t be silly. :)
Kristen says:
I am so utterly caffeine-dependent! I use iced coffee in my smoothies:-)
Kirsten says:
Ok I promise to do a tuesday trainer video this week. I promise!! Hold me to this!!
Coffee is the best and I drink one cup a day. I’ve cut back from 4-5 cups a day which has been tough but great! No more jitters.
janae@hungryrunnergirl.com says:
I love love love watching videos with you because I feel like we are hanging out in real life and it makes me so happy! You are making me want to try TABATA asap! I love that you have to tell your mom on the blog that you are just joking too ha! Girl, we got the little shoes today and they made my month! They are the cutest little things in the whole wide world and they look SO comfortable. I appreciate them so much, thank you for being such a good friend!
Iris Lee says:
I usually only have one cup (in the morning) unless I have a coffee date with friends later in the day!
Christin@christinjoyful says:
I gots to have my coffee when I work at 6am…literally to keep me from resting my head on my desk! I like it with a little milk or cream, but no sweeteners. :)
Katie @ Talk Less, Say More says:
I LOVE iced coffee!! Like LOVE LOVE iced coffee! :)
And at the start of the Fit Mixer bootcamp, I was pretty sure I hated Tabata workouts but they’re definitely growing on me… ;)
Marie says:
love my coffee!! Usually a couple cups a day is my limit and for me, it’s the coffee + “me time” combo that’s so terrific!
Lisa says:
Yes! I love Tabatas, they are my favourite! Great choice:)
Haha, if anyone knows anything about me, its that I have a SERIOUS coffee obsession. Mainly starbucks, but I really need to start saving the moola for other important things…like food.
Tiff @ Love Sweat and Beers says:
I really like Green Mtn Coffee, but I rarely buy it. Crazy, right? Anyway… you’re going to be getting some interesting search terms bringing people to your blog in the near future. “hoochie” and “Pauly D” should bring in some good stuff. haha
Andrea @ andi and her candy says:
I drink coffee every morning and probably more than I should every morning. :( I love me some coffee.
Tabatas are awesome.
Heather @ Better With Veggies says:
Um, yes, this week is dragging. And I’m feeling a wee bit guilty for a “sorta” post on Wednesday and no post today – but such is life. Is it Friday night yet?! ;)
Ray says:
I am a daily black coffee drinker! Morning and afternoon too!
sarah @ sarah learns says:
woooo coffee! i drink a BIG cup (or two) every single morning! :)
Bethany says:
I typically order a chai latte (hot or iced, depending on the weather) with soy milk. Or, when at home, I always order an iced caramel swirl coffee with milk and sugar from Dunkin Donuts.
Becki says:
I drink coffee every day, multiple times a day. My boyfriend and I just got a Keurig and we’ve been going through K cups like nobody’s business! We love Green Mountain too.
I am so excited about this week’s Tuesday Trainer theme and I know exactly which two moves I’m going to submit. Can’t wait to film this weekend! :-)
Brittani says:
I drink coffee almost daily. Right now a lot of iced coffee!
alisen says:
1/2 of a sweet n low and a splash of creamer. I was using just agave but I ran out :(
Ashley @ My Food 'N' Fitness Diaries says:
i drink one mug of coffee most mornings. i’ve been trying to cut back a bit, but it’s so hard! i love my coffee!
Danielle @ Itsaharleyyylife says:
I drink 1 cup of coffee everyday! Love my Kuerig! (:
Katie @wishandwhimsy says:
I’m a daily coffee drinker. I LOVE it in the mornings. It’s more soothing than “I need it to get through the day”. I just enjoy it.
Bridget B. says:
I drink coffee everyday! I love it iced in the summer and warm in the fall/winter. I would say I have a mild addiction to those lively caffeine jolts. ;-) thanks for the fun giveaway!
Brittany says:
love, love, LOVE GMC… and just coffee in general, actually :)
Georgiana says:
I’m a daily coffee-lover & drinker! Would love to try Green Mountain as my grocery doesn’t carry it! Thanks so much!
Christie says:
Mmmm, coffee. I haven’t always been a coffee drinker, for me it kind of came along with becoming a parent, like a combo pack deal! ;)
I’ve always drank Dunkin Donuts french vanilla coffee, but got to try GMC recently when visiting family- yum!
Andrea says:
Being a full time nanny I always need my morning coffee…addicted to my Keurig and Green Mountain Coffee!
DeidreSH says:
I drink coffee every morning, sometimes after lunch, and sometimes after dinner. :)
Kathryn says:
I drink coffee at least once per day, sometimes up to 3 cups a day.
Alex @ therunwithin says:
I drink coffee every morning and sometimes late morning. Need it.
Michelle @ Eat Move Balance says:
I love coffee, but in moderation. My husband makes an Americano for me every morning. Gotta have it. Other than that, I rarely have more coffee later in the day. It’s usually a “treat” to sit back and enjoy a cup of coffee–I’m usually on vacation, or had some serious lack of sleep the night before.
Nicole says:
I drink coffee almost every day- and it’s always GMC!!!!
Renata says:
Freshly brewed coffee is my 6am friend from our coffeemaker! Would love to try Green Mountain too – thanks!
Danielle says:
Tabata is one of my favorites!!! Love this workout :)
Kathryn says:
I drink coffee every morning. I only drink it in the afternoon if I REALLY need it.
AmyC says:
I drink coffee every morning!
Gabby @ Gabby's Gluten-Free says:
This week is definitely dragging! I’ve never tried that coffee before, I will have to try it soon.
lindsay says:
same. stealing those moves and can’t wait for next tuesday’s tabata. that stuff hurts so good!
Miz says:
no need to enter me.
Im here to steal the TABATA moves for todays workout….or tomorrow :-)
they are HARD!!!!