Tabata, gonna change ya bata? *The 4 MINUTE FAT LOSS Workout* 4/27/16

Yes, bata=body 😉

4 minutes, eh? Yup, that’s all that this workout consists of and it might, just might, kick your bata.

Well, that’s at least what happened on Monday..and yesterday as well…

On Monday I decided I was going to give tabata another go round, since I had not done it in quite some time..and was feelin’ like giving a little extra love to the barbell front squat. SOO..I (luckily!) was able to snag a co-worker from my gym and get him to (*hehehe*) do the little tabata workout with me (this girl didn’t want to do it on her own!). (I also learned he had not done front squats since oh *high school*) so he was definitely feelin’ it both during the workout and the next day as well..

So anyway, I was thinking “yeah, jess you can probably do 75lbs for these”…and well that idea was pretty much squashed right away before we even started..so I was like “okay, definitely 65 lbs and you can just bang out the reps in 20 sec”…oh yes, ms. cocky again! ( granted I was able to get about 3-20 second rounds in…), I certainly realized 55lbs was going to be my final number for the remaining 5 rounds… and boy was that TOUGH. Like, seriously. If you don’t think so, give it a try. Oh and count the number of reps you do for each 20 second round and see if you can keep that same number or try to up it.

After we did that 4 minute fat loss workout, we decided to burn our shoulders (and shooooosh we certainly did) with push presses, pushups, weight plate frontal raises, arnold presses, lateral raises and this crazy 2 minute burn he decided to put me through after ALL THAT.

tabata funny (<— me exactly.)

AND THENNNN yesterday my workout partner from Monday decided to put me through ANOTHER tabata workout and had me complete 8 rounds of “seated incline bicep curls” and whadayaknow I started out with 15 lbers and quickly transitioned to the beautiful 10’s and 5’s right nearby…

Okay, you’re probably like great great nice to hear about your workouts bro (bra for a female?!) , but what actually IS Tabata?!

pinot says cool story bro “Cool Story Bro” (This is our lovely queen Pinot beeteedubs)

 

So Tabata Training is considered  “High Intensity Interval Training” (HIIT) which consists of 20 seconds of hard work,10 seconds rest,  and completing it for 8 rounds. (That’s how it adds up to 4 minutes…)

You can choose 1 exercise, 2, 4 or however many you want!

The workout was invented by a Japanese physician and researcher “Dr. Izumi Tabata” who conducted a study using the 20/10 Interval based training model. He compared two groups ( the control group did more of an moderate intensity type exercise) and the Tabata group did the high intensity style training. He found that the tabata group improved both of their aerobic and anaerobic fitness levels and that their anaerobic fitness level increased by 28%, whereas, the control group did not improve anaerobically.

With that being said, is this a workout for everyone? No, not necessarily. Please use precautionary measures before beginning a workout you are unsure of!

How often should you do this workout? I would start out 1-2 x’s a week and see how that feels, and I think the “tabata pro” app is quite awesome and you should definitely download it. I also use my pink “gym boss” and that tends to do the trick as well 🙂  tabata propink gym boss

 

Okay, here are three workouts for you to try on your own! GOOD LUCK, be safe, and get sweaty 😉

Workout #1:

Front Squat (Barbell or 2 Kettlebells held in “racked position”) 8 rounds, 20 sec hard work, 10 sec rest

Workout#2:

Complete 8 rounds of the following:

  1. Pushups 20 sec work, 10 sec rest
  2. Jump Squats 20 sec work, 10 sec rest

Workout #3:

Sprints OR KB Swings ( vary the pounds you use after completing 8 rounds, so 25# for the 1st round of 8, 35# for 2nd round of 8…)

Sprint on Treadmill for 20 sec hard, 10 sec rest, complete 8 rounds ( if you are feeling extra sprint hungry, mix it up and do 8 rounds at 1 speed, 8 rounds at another speed, and 8 rounds at 2 other speeds!

Speed 6.4: 20 sec hard, 10 sec rest ( complete 8 rounds)

Speed 7.0: 20 sec hard, 10 sec rest (” “)

Speed 9.0: 20 sec hard, 10 sec rest (” “)

Speed 7.5: 20 sec hard, 10 sec rest (” “)

 

 

Happy Tabata’ng,

JBrauz

ATTN: NEW Moms, Students, and Those with Busy Schedules! 3 FULL BODY, NO EQUIPMENT NEEDED Workouts to do at HOME! 4/20/16

Having a hard time making it to the gym lately?… then this post is for you! (Whether you just had a baby, are in school, or your schedule is just getting so chaotic, that adding that gym session into your schedule is another stressor!)

Soo I thought I would share three full body, no equipment needed workouts, so that you can get all nice and sweaty in the comfort of your own home 🙂

 

FULL BODY Workout #1: (Complete 1a and 1b for 3 Sets before moving onto 2a…)

1a) Body Weight Squats 3 x 20 ( Work on depth and getting that booty to the floor!)

1b) Plank Shoulder Taps 3 x 30 Sec

2a) Body Weight Reverse Lunges 3 x 10/ each leg

2b) Side Plank Hip Ups 3 x 30 Sec/ each side

3a) Jump Squats 3 x 30 Sec

3b) Incline Pushup on Couch 3 x 10-12 Reps

 

FULL BODY Workout #2: PYRAMID STYLE & KILLER CORE Work Mixed IN!

**Complete the following exercises in circuit fashion and increasing the # of repetitions by 2 reps for each round! {Complete 2,4,6,8,10,12,14,12,10,8,6,4,2}

1a) Elevated Glute Bridges

1b) Rocking Front Plank- 30 Sec

1c) Super Mans

1d) Vups -30 Sec

1e) Lateral Lunges (Tap opposite hand to the ground)

1 f) Side Plank Twists-30 Sec Each Side

1g) Burpees

1h) Hollow Hold (press back into floor as hard as you can, don’t allow space between your back and the floor)-30 Sec

 

FULL BODY Workout #3: Get your jump on!

{5,5,5!}= 5 Rounds, 5 Reps, 5 Exercises, GO!

  1. Jump Squats
  2. Pushups
  3. Jump Lunges
  4. Plank Jump Throughs (with hands up after each jump through 🙂 )
  5. Jumping Jacks

 

 

Okay, there you have three full body workouts that you can get in at home! Let me know how these go!

 

XO,

JBrauz

 

 

 

 

 

8 Beginner/Intermediate Treadmill Workouts! 4/14/16

Hey All!

So I realized after writing that blog post on my “favorite types of cardio”, that many of the cardio workouts were a bit advanced. They may have been a bit intimidating for some of you and with that I apologize! I do want to cater to all of you, every fitness level, so that is why I decided with this post to write up 4 awesome beginner treadmill workouts and 4 awesome intermediate treadmill workouts. ( Please bear in mind, alot of the speeds and inclines I used were examples, so please PLEASE cater to your own level!) I want safety to be of utmost importance.

Without further adieu, I present 4 Beginner Treadmill Workouts, as well as 4 Intermediate Treadmill Workouts. Give them a try and let me know how they go 🙂

 Beginner Treadmill #1
Walking UpHill Climb/Downhill

{10-15 Minutes}

Warmup: Min 1-3, Speed 2.5, Incline 0
Min 4-5, Speed 3.0, Incline 2
Min 5-6, Speed 3.2, Incline 4
Min 6-7, Speed 3.4, Incline 6
Min 7-8, Speed 3.6, Incline 8
Min 8-9, Speed 3.4, Incline 6
Min 9-10, Speed 3.2, Incline 4
Min 10-11, Speed 3.0, Incline 2
Min 11-15, Speed 2.5, Incline 0

{Please adjust the speeds to your level-this is an example for a beginner}

Beginner Treadmill #2

{3,2,1} 3 Minutes at Moderate Pace, 2 Minutes at Mod-Fast Pace, 1 Minute at Fast Pace

3 Rounds=18 minutes
4 Rounds=24 minutes

Example:
3 minutes at 3.5 pace
2 minutes at 4.2-4.5 pace
1 minute at 5.2-5.8 pace

Beginner Treadmill #3

{20 minutes}

[2 min walk, 2 min jog interval]

Warmup: Min 1-5: Speed 2.5-3.0, Incline 0
Min 5-7: Speed 3.2-3.5,Incline 0
Min 7-9: Speed 3.8-4.2, Incline 0
Min 9-11: Speed 3.2-3.5, Incline 0
Min 11-13: Speed 3.8-4.2, Incline 0
Min 13-15: Speed 3.2-3.5, Incline 0
Min 15-17: Speed 3.8-4.2, Incline 0
Min 17-20: Cool down, Speed 2.5, Incline 0

Beginner Treadmill #4

{30 minutes}

[Endurance]

Warmup: Min 1-5, Speed 3.5, Incline 3
Min 5-10, Speed 4.2-4.5, Incline 0
Min 10-15, Speed 4.5-4.8, Incline 0
Min 15-20, Speed 4.8-5.2, Incline 0
Min 20-25, Speed 5.2-5.5, Incline 0
Min 25-30, Cool Down, Speed 2.5, Incline 0

Intermediate Treadmill #1

{20 Minutes}

Warmup: Min 1-4: Speed 5.0, Incline 0
Min 5-6: Speed 5.6, Incline 1
Min 6-8: Speed 5.8, Incline 2
Min 8-11: Speed 6.0,Incline 3
Min 11-12: Speed 6.2,Incline 3
Min 12-14: Speed 6.4, Incline 2
Min 14-17: Speed 6.6, Incline 1
Min 17-20: Cool down, Speed 3.5, Incline 0

Intermediate Treadmill #2 (Personal Fave!)

{30 Minutes} Tabata Sprints

Warmup: Minutes 1-5: Speed 3.5-4.0, Incline 0
Min 5-9: 20 sec hard @ 6.5, Incline 0, 10 sec rest (feet on sides of treadmill when resting) (should be 8 rounds)
Min 9-13: 20 sec hard @ 5.5, Incline 10, 10 sec rest (feet on sides of treadmill when resting) (8 rounds)
Min 13-17: 20 sec hard at 7.0, Incline 5, 10 sec rest (feet on sides of treadmill when resting) (8 rounds)
Min 17-21: 20 sec hard at 7.5, Incline 0, 10 sec rest (feet on sides of treadmill when resting) (8 rounds)
Min 21-30: Cool down! Light jog at 4.5/5.0, or walk at 3.5, Incline 0

Intermediate Treadmill #3 (This one is killer!)

{40 minutes}
[The neverending climb!]

Warmup: Min 1-5, Speed 5.0,Incline 0
Min 5-6, Speed 5.2, Incline 1
Min 6-7, Speed 5.4, Incline 2
Min 7-8, Speed 5.6, Incline 3
Min 8-9, Speed 5.8, Incline 4
Min 9-10, Speed 6.0, Incline 5
Min 10-11, Speed 6.2, Incline 6
Min 11-12, Speed 6.4, Incline 7
Min 12-13, Speed 6.6, Incline 8
Min 13-14, Speed 6.8, Incline 9
Min 14-15, Speed 7.0, Incline 10
Min 15-16, Speed 7.0, Incline 11
Min 16-17, Speed 6.8, Incline 12
Min 17-18, Speed 6.6, Incline 13
Min 18-19, Speed 6.4, Incline 14
Min 19-20, Speed 6.2, Incline 15
Min 20-25, Speed 6.0, Incline 5
Min 25-30, Speed 5.8, Incline 3
Min 30-35, Speed 5.5, Incline 1
Min 35-40, Cool Down, Speed 3.0, Incline 0

Intermediate Treadmill #4

{25 minutes}
Jog/Sprint Intervals!

Warmup: Min 1-4: Speed 6.0, Incline 0
Min 4-6: Speed 6.3, Incline 0
Min 6-6:30: Speed 7.5, Incline 2
Min 6:30-8:30: Speed 6.1, Incline 0
Min 8:30-9:00: Speed 8.0, Incline 2
Min 9-11: Speed 6.3, Incline 0
Min 11-11:30: Speed 7.8, Incline 2
Min 11:30-13:30: Speed 6.1, Incline 0
Min 13:30-14:00: Speed 7.5, Incline 2
Min 14-16: Speed 6.3, Incline 0
Min 16-16:30: Speed 8.0, Incline 2
Min 16:30-18:30: Speed 6.1, Incline 0
Min 18:30-19: Speed 7.8, Incline 2
Min 19-21: Speed 6.3, Incline 0
Min 21-25: Cool down, Speed 3.5, Incline 0

 

Good luck and crush it on the tread 😉

JBrauz

 

Craving wine AND chocolate every night!? (Well maybe most nights… ;) ) **4 Healthy & Delicious Dessert Ideas For You to Try Instead** 4/6/16

So I don’t know about you, but night time is when I crave something sweet (the most!). Andrew and I could have just finished dinner and I’m like okay, when’s dessert…!?

Not kidding. It’s like I have a separate compartment just for the sweet stuff. I swear I do 😉

So while I DO love my wine and milk chocolate, I don’t find that it is necessarily the most beneficial for my health or my waistline each night.

So instead I try and figure out ways of satisfying my sweet tooth, so that I am content and putting some healthier foods into my body.

I want to share with you today four of my favorite “go to”  healthier desserts that I like to enjoy in the evening. Don’t get me wrong, I do enjoy my fair share of wine and chocolate in the evenings, but I think it is smart to mix it up and try some other things, especially if they are healthier for you 😉

JBrauzFit’s Evening Desserts

 

  1. Plain greek yogurt with metabolic effect craving cocoa and blueberries: This is my absolute latest fav and tastes SO good. I’m actually going to have some more tonight.. (sad, my craving cocoa is almost gone)

How much?

1/2-3/4 cup PLAIN greek yogurt ( 120-170 calories)

half scoop craving cocoa (15 calories)  (can substitute chocolate protein powder if you do not have craving cocoa)  Click here to read more about it —-> http://www.metaboliceffect.com/craving-cocoa/

bunch of blueberries (8-10)

**You can put it in the fridge OR put it in the freezer for a short amount of time (5 min)

greek yogurt with met cocoa and blueberries

 2. Chocolate chips, Peanut Butter, and Banana Slices! 

How much?

1 Banana-sliced (105 calories)

1 Tablespoon of Peanut Butter (spread across each slice) (90 calories)

12 Chocolate Chips 🙂

1 toothpick (because your husband is adorable and made this dessert for you)

banana choc chip pb

 

3. Red Ants on a Log 😉 (Because goji berries are the shit)

How much?

3-4 Stalks of Celery

2 Tablespoons of Sunflower Seed Butter (198 Calories) whyshould I eat sunflower seed butter?! —>http://healthyeating.sfgate.com/sunflower-seed-butter-health-benefits-6076.html

1/4 cup Gogi berries (90 calories) Goji berry Nutritional Facts —> http://www.livestrong.com/article/164511-goji-berry-nutritional-facts/

ants on a log dessert

 

4. Goji’s, PB and 1 Banana, oh my! 

How much?

1 Banana -Sliced (105 Calories)

1 Tablespoon of Peanut Butter or Sunflower Seed Butter (90-99 calories)

1/4 Cup Goji berries (90 calories)

banana gojis pb

 

Okay, now go and make one of these desserts for tonight and let me know what you think! Hope you enjoy 🙂

 

Happy Night Desserting,

JBrauz

**Facing your fears!** 4/2/16

Happy Saturday to you all!

So sorry to be getting this out late to you all. I spent Easter last weekend with my family and then had to take a last minute trip to Florida this past week with my husband due to a family member’s passing. It has been quite a week.

Anyway, I just wanted to touch on an important lesson that I learned/am still learning to work on from last weekend. Facing. your.fears.

So, I haven’t really told this to many people but 1) for the past couple of years I have been quite fearful when it comes to getting on the ski slopes (especially the ones out here!) and 2) I’m super afraid of heights (like so afraid, that I have to put the chairlift bar down everytime we get on it, or if it doesnt have one I have to keep myself super preoccupied with something else in the meantime. Sometimes, I’m so afraid…that some tears will come to my eyes. Yeah, not an exaggeration.

So of course when my family came to town (which was a combined ski/sib trip!) I knew I had to somewhat mentally prepare myself. {Side note: Okay so just to give you a little background, growing up as a little one my parents had us skiing quite a bit, we were going down the ski slopes in Upstate NY (mind you that aren’t as tough as the ones out here), BUT my dad still reminds me to this day as to how adventurous, fast, and fearless I was going down the slopes..) I’m sure I was probably that kid cutting people off too..sorry! so my sisters and I have some background in skiing.

Well, my younger sis and her boyfriend came to town, along with my older sis, her hubby and their adorable son Potsy! So my younger sis hasn’t skiied in 15 + years and as soon as we got on the ski slopes she was like “Okay guys we need to make a trip down the bunny hill first”, and I’m like “yup, sounds great to me!”. So we all did that to help “ease” her into it along with anyone else who may have not skiied for the past month or so..Afterwards, she was like “Okay, I’m ready let’s go do something else”. and now all of a sudden we go from one trip down a bunny hill to now venturing onto the harder runs and sheesh I’m not prepared for this.

So, sure enough my younger sis Lib just starts cruising down the runs with somewhat of an ease (a bit better than how I was doing!), and everyone else is just killing it. Not a fear in the world. So I’m just impressed. Impressed because they have that mind over matter.

They don’t approach it ” thinking they are going to twist their knee, and need to end up working with a physical therapist later on” but rather learn to relax their mind and in turn that helps to relax their body as they are going down the runs. So here I am in “total freak out mode” and I literally can’t handle it. I am squatting the whole way down the mountain, quads are burning like none other and it’s just not as enjoyable to me. So I put on a pity party for my self and decide to take a break.

After I take a break inside, (I’m still having an internal dilemma as to whether or not to go back out mind you), I decide to give it another chance. I go down again and once again take the “easier” routes and head down. I think at this point the rest of my family has gone and ventured down numerous harder runs and having the best time (which I’m happy about! I want them to enjoy every second of it!).

But then they come down the mountain again and say “omg we just went down this gully and you have to try it” so while a part of me is thinking “eh no”, I decide to pursue it! I decide in that moment that I want to conquer my fears ( well somewhat, in a slower manner 😉 ) so I end up going down it with the rest of them and have such a blast! It really was so fun and just being able to experience it with my family was great.

skiing with the fam 2016skiing with the fam 2016 2

So from this I just want you to realize that 1) it is okay to be fearful 2) YOU need to be the one to decide when you want to overcome to conquer that fear. Don’t let others peer pressure you or tell you c’mon you’re such a wuss if you don’t do it. YOU need to decide on your own if that is the correct path you want to take. That is exactly what happened for me, I was spending a lot of time in fear the whole time ( well also my form is not great, but that’s another story), and after listening to how they all felt about that run and making me feel comfortable I decided to pursure it for myself. No peer pressure at all.

So this weekend or sometime soon: go and conquer a fear that you may have! Maybe it’s hiking, maybe you want to lift a little heavier, or maybe you decide to keep the bar up on the chairlift 😉 Choose something, big or small. But I want YOU to decide when that happens. Maybe you will be happy once you have done it as well 🙂

 

Enjoy the rest of your weekend,

JBrauz