What in the heck it a “Tabata” Workout?

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Have you noticed that a LOT of people are talking about “Tabata Workouts” these days. In fact after I posting this Tabata workout, my inbox has been flooded with questions…the main one being “What the heck it Tabata?

Sooo… What the Heck it Tabata?

Tabata training is one of the most popular high-intensity interval training {HIIT – I’m sure you have been seeing HIIT everywhere too!}. It’s eight rounds consisting of  a burst of ultra-high-intensity exercise for 20-seconds followed by a very brief 10 second rest. You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. You can do pretty much any exercise you want like,  squats, sit ups or pushups. I strongly recommend exercises that work large muscle groups. Using Kettlebells for your Tabata is awesome too! It only takes four minutes to complete a Tabata circuit, but don’t be fooled, those four minutes will push your body to the limit. IT’S AWESOME!

How about a little bit of history?!

A Tabata is referring to a particular type of workout. It’s called a “Tabata” because the founder of the technique is Dr. Izumi Tabata. The training is designed to give participants maximum results in a short period of time.

If the Tabata workout seems “new” to you, there is a reason for that, Izumi Tabata didn’t do his study until 1996. He’s study was very small study and consisted Olympic-level speed skaters! Tabata had these Olympic level athletes work out six days a week for four minutes. But these weren’t just your average mundane workouts these were hardcore…during those four minutes, the athletes, while on bikes would pedal as fast as they possibly could with heavy resistance for 20 seconds, rested for 10 seconds, and repeated for eight rounds total. As a result, the skaters had somewhat increased aerobic capacity but a 28% boost in their anaerobic capacity! WOW!

The Tabata Workout:

The Tabata workout lasts only four minutes, but is one of the longest four minutes of your life…but SO worth it!

The structure of Tabata:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete eight rounds

Tabata is great if you need to get a quick workout in, if you need to improve speed, if you need more endurance or if you just want to switch things up a bit!  Add Tabata to your fitness routine you WILL get results. The Goal is at the end of 20 seconds you want is to be very winded, tired and uncomfortable, no matter how you get there, as long as it’s safe {see caution below!}tabata

A Caution:

Tabata is very fast-paced this means you may be more prone to injury. Please make sure you’re in totally control of the exercises you’re doing and ONLY do exercises that are right for you! This may mean you are only using 5 lbs when the work out calls for 15…that is OK! You WILL get there! If you are not in control the likelihood of injury dramatically increases.

A few of my FAVORITE Tabata Workouts!

 

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Don’t Forget it is ONLY 4 minutes and then you can rest! I found when I push myself to my breaking point, I feel like I accomplished so much more!!!

Do you love TABATA? What’s you favorite Tabata workout!

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Do you Liveexercise?

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AT HOME WORKOUTS PROVEN TO TRANSFORM YOUR BODY, FAST!

Are you ready to get results? Well, the at Home Workouts on Liveexercise will deliver! Choose from over 3000 complete, follow along videos, with new episodes added every week.

2weekfreeThe workouts are amazing and include:

  • Abs
  • Arms
  • Legs
  • Kickboxing
  • Yoga
  • HIIT
  • Kettlebell
  • Treadmill
  • MMA

There are even targeted workouts for 

  • Muscle Building 
  • Fat Burning 
  • Toning 
  • Men 
  • Women
  • Kids
  • Awesome right!? PLUS there are 30,60 & 90 day complete workout programs! Basically it’t like having an amazing gym and trainer in your home without the high monthly cost! 

FAQ:

Q: Why should I join LiveExercise?
A: Liveexercise makes exercise convenient and super effective. We literally have workouts for almost every goal. Even better we have a super supportive community. Studies show that working out with a partner will improve your chances of success. When you join LiveEx you will automatically gain workout partners from around the world.

Q: What if I’ve never worked out before?
A: After numerous requests, we created several entry-level programs to gradually ease you into the tougher Liveexercise workouts. Check out our Launchpad, Tread lightly, Dumbells 101 or TX2 series to get started.

Q: I have bad knees can you help me?
A: Yes! If you have instability issues with knees or are limited by an injury, our 10-minute knee workouts are the perfect fit. They are designed to strengthen your knee joints safely and effectively.

Q: What is the cost comparison of LiveExercise to a gym?
A: Gyms can be expensive. In addition to the membership fees there are all of the costs that are associated with traveling to the gym. Liveexercise enables you to workout right from your living room for one flat monthly fee.

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Q: How do I get started?
A: Getting started is easy. Simply sign up and then click on the “Click Here to Get Started” button below! 

 

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Got 10 Minutes? POPSUGAR Fitness has you covered!

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Are your days crazy busy? Yeah, mine too! When life is hectic it can be hard to set aside time for fitness…am I right? The problem is, skipping a workout because you don’t think you have the time can VERY easily turn into two, three, and then before you know it you are totally off track and starting all over! How do we balance a hectic life with a fit life? POPSUGAR fitness might be exactly what you are looking for! POPSUGAR has TONS of easy to follow workouts ranging between 10 – 40 minutes {some are shorter, some are longer} I first discovered POPSUGAR when I stumbled across this awesome Arm workout!

Needless to say I have been pretty much hooked on their workout videos ever since! We all have 10 minutes, it might be before the kids are up, while little ones are napping or when the kiddos are snug in bed! Check out these awesome 10 minute workouts and get hooked too!!

10-Minute Body Toning Workout

10 Minute Tabata Tone Everything Workout

10 Minute Abs

Ultimate Inner Thigh Workout

10 Minute Arms and Shoulders

Rock your Bikini Bottoms

10 Minute Lazy Girl Workout!

Find more awesome workout videos from POPSUGAR Fitness!

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**I am NOT affiliated with POPSUGAR and I was NOT compensated for this post. This is based upon my personal thoughts and opinions

8 Motivating Tips for Wight Loss!

1.) Get a Workout Buddy and Share Your Goals

Losing weight doesn’t have to be something you do all by yourself. Having a workout buddy who shares similar goals to you can be the motivation you need to help you stay on track…this can be your hubby, best friend or maybe even your mom! Having a workout buddy means you can exercise together, keep each other accountable and celebrate all your conquered goals along the way!!

2.) Make Weight-Loss Jars

Sometimes actually visualizing the pounds lost can be some serious motivation!! I started doing weight-loss jars this summer! It is SO encouraging when you lose weight and you get to take “1 pound” out of the “pounds to lose” jar and put it in “the pounds Lost” jar! It is such an amazing feeling! wlj Putting together weight-loss jars is really easy! All you need is 2 glass jars and some beads or rocks {I used canning jars and oval glass gems – one for each pound you want to lose!}

3.) Put Workout Clothes on Your Night Stand

Waking up and seeing your workout clothes including your workout shoes right next your bed can be very motivating. Even if you’re not exercising as soon as you wake up by putting on your workout clothes you’re ready to go when the time comes! No excuses!!

4.) Leave your Workout Gear out and in Sight

go We all have days when it’s really difficult to get motivated. Let’s face it we all have those days when we’re just lazy. By leaving out your yoga mat, your weights, your running shoes or even a fitness magazine turn to a great circuit or print out of your favorite workout you are reminded of what you’re working towards! Instant motivation!!

DRESS5.) Buy a Size Smaller

Want to kick motivation up a notch? Consider buying the cute date-night dress or a pair of skinny jeans or even a super cute T-shirt in a smaller size than you currently wear! Once you get home, hang it up in a place that you’ll see every day! By doing this you will be reminded of what you are working towards and think twice about skipping workouts!! {don’t forget to set a goal for when you want to fit it!}

6.) Make and Share a Food Journal

Keeping a food journal can be great motivation! It’s really easy to do! All you need is the printable below {or a spiral notebook and a pen} Ready, set, go! Every day write down everything you eat and drink…even water intake! Kick it up a notch and each day either email it to a friend or share with your husband, this way it will make your food journal not only be a great weight-loss strategy but also you will be held accountable for your food choices! FWJ

DOWNLOAD NOW!!!

{After to download and save print out each week or all for the month!}

7.) Leave yourself Encouraging Notes and Reminders

dilis Visual reminders are great motivators! This can be done in multiple different ways, put sticky notes on your bathroom mirror with encouraging notes like “you CAN do it” or maybe a note with the weight you are working towards! You can even add a sticky note to your scale with an encouraging message. Personally my favorite visual motivations are the daily reminder pop ups I get on my phone!! If you haven’t the most and you have an iPhone it’s really easy to do! Hold down the home button on your cell phone until you hear the double beep and {you’ll see a sound wave line} for example you could say “remind me Monday through Friday  to run 2 miles” let go of the button! Siri will show you a preview of you reminder {make sure it shows that it will be “daily”} Easy Peasy!!

8.) Reward Yourself!

Don’t forget to reward yourself throughout your weight loss! Having rewards to go with your goals will be extra motivating! This can be a short-term reoccurring goal of a pedicure or a new hair color for every 5 pounds lost. It can be a longer term reward like a new pair of jeans when you lose 15 pounds! Or a BIG reward like, a weekend getaway with your spouse after losing 30 pounds! One of my favorite rewards is new workout clothes or running shoes! I know it doesn’t seem very exciting but there is nothing like getting a new Yoga pants a size or two smaller to motivate you! No matter what your goal is, rewarding yourself every step of the will continue to motivate you! Be sure that you set little goals with rewards along the way! {everyone has different goals and different amounts of weight they want to lose…you also know your own body so set goals accordingly!   Do you have any tips you want to add to the list? Comment and let me know your favorites!!!   sigg1 copy

Drop it like its Squat! 30 Day Squat Challenge!

On of my favorite workouts is doing Squats! I don’t know why…maybe it’s because I KNOW that they are really doing something…you know that ‘hurts so good’ feeling!

30 Day Squat Challenge!

{30 day squat challenge is based on the basic body weight squat}

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Click for FREE printable!

{hint: Laminate printable, using a wet erase marker mark off each completed day! Once you have completed at 30 days simple wipe and start again when you want!}

I want to take this moment to encourage you! It IS OK if you can’t drop your squat as deep as the images below! Go as low as you can, don’t push you self…YOU WILL GET THERE! Even with horrible knees!!

Want more?!?!? Here are 8 awesome squats you’ll want to add to your daily routine!

#1 Body Weight Squat

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Stand as tall as you can with your feet spread shoulder-width apart.

(A) Lower your body as far as you can by pushing your hips back and bending your knees.

Pause, then slowly push yourself back to the starting position. (B)

#2 Body Weight Jump Squat

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Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.

(A) Dip your knees in preparation to leap. 

(B) Explosively jump as high as you can.

When you land, immediately squat down and jump again. (C)

#3 Pistol Squat

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Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.

Raise your right leg off the floor, and hold it there. (A) Push your hips back and lower your body as far as you can.

Pause, then push your body back to the starting position. (B)

#4 Wide Stance Barbell Squat

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Hold the bar across your upper back with an overhand grip. (A)

Perform a squat with your feet set at twice shoulder width. (B)

#5 Barbell Stiff Squat

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Hold the bar across your upper back with an overhand grip.

Before you squat, raise your heels as high as you can (A) and hold them that way for the entire lift. (B)

#6 Braced Squat

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Hold a weight plate in front of your chest with both hands, your arms completely straight. (A)

Perform a squat while holding the weight in place. (B)

#7 Dumbbell Split Squat

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Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other.

Stand in a staggered stance, your left foot in front of your right.

(A) Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can.

(B) Switch legs and repeat.

#8 Goblet Squat

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Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it’s a heavy goblet.)

(A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees.

(B) Pause, then push yourself back to the starting position.

Thank you to Women’s Health Magazine for this great workout! If you aren’t familiar with this magazine you NEED to check it out!

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Don’t EVER leave home without your Lavender essential oil!

3575I absolutely LOVE Lavender for so many different reasons! After this week Lavender will now and forever more be my go to first aid oil!

This past weekend my family and I spent our weekend like any other summer weekend…at the lake {My mom lives on a local lake}

We arrived at the beach and unloaded our umbrella, chairs, blanket and towels. The kids were very excited to start swimming and immediately jumped in! My ears were filled with the sweet sounds of  “mommy look at me” & “mommy I’m going under water!” Then those sweet voices were broken by Simon’s {he twin} blood curdling scream of pain! “My toe! it HURTS!” was all we could make out! I grabbed him up out of the foot of water he was standing in and we stunned and horrified at his food gushing blood! He toe was cut opened…and DEEP…there was too much blood to see if it went to the bone! We quickly wrapped and applied pressure while my husband ran to get our medical kit. As he ran past a family near by the woman hurried to her car with him…turns out she was an RN!!! What were the chances! They both arrived back to Simon and me and we accessed his toe…it was bad…After cleaning his wound and adding 2 drops of {neat} lavender we wrapped it tightly to stop the bleeding, and headed home…fully expecting that we would be heading to urgent care for stitches.

toeHere are some pictures of the progression of Simons toe. {* please note that I made the decision not to post the picture of his toe right after it happened it is very gory}

When we arrived home Simon was in a really good mood, which made the redressing of his wound very easy {he was nervous he was going to see blood :( } my husband and I were both jaw dropped stunned at what we saw under the original gauze… Not only had the horrible profuse bleeding stopped but the wound was almost totally sealed up!!!! What in the world? How did this happen? My husband and I both looked each other and smiled at the same time said “lavender” Being married to the most accident prone man I know, we knew that this was not “normal”!! Wounds like that DON’T look like this within an hour! But, heck we were happy! I honestly think if we would’ve taken him to the urgent care they would’ve looked at us like we were the biggest freaks and not believed that the wound had been so deep and so gaping!

So why did the lavender work? Well, it’s because lavender is a natural antiseptic! In the past we would use antibacterial ointment or something of that nature. I have two little boys, an accident prone little girl and I’m married to an extremely accident prone man! I have seen my fair share of cuts, scrapes, gaping wounds and I’ve got to tell you, I have never in the past 15 years used anything that has stopped the bleeding and “healed” as quickly and painlessly as the Lavender oil did! I know this from experience in gaping wounds, when our oldest was about 11 months old when he fell and he cut his head open, it was a nasty gaping wound! It took it weeks to heal even with stitches. The wound that Simon got on his toe was WAY worse than our eldest head!

Oh, and by the way what cut his toe was a horrible giant jagged rock that somebody had thrown in the shallow swimming area. When I found it I actually thought it was a broken wine bottle that somebody had stuck down in the sand because it was so sharp!

So the moral of my story? Like I said before, don’t ever leave home without your lavender essential oil, you never know what could happen and when you’re going to need it!

And… Please check the swimming area before you send your kids into a lake! I never would’ve expected this rock to do such horrible amount of damage!

Do you  love your Lavender?

**Disclaimer: These statements have not been evaluated by the FDA. I’m just a mama sharing our family’s experiences this information is based upon my personal research and use of Young Living Essential Oils. I am not a doctor. Products and techniques mentioned are not intended to diagnose, treat, cure or prevent any disease. My recommendations are based on the pure therapeutic quality of Young Living Essential Oils only.  Other oils may not be 100% pure or safe to use in this way.

Are you interested in becoming a Wholesale Member {a Young Living Membership gets you 24% off retail!} Simply Click “Ready to Get Oily” for a step by step guide to become a Young Living Member!

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Not quite ready? To learn more about Young Living Essential Oils HEREAlso check out the Oil Droppin Mama section here at The Life in Bloom!  Please don’t hesitate with any questions!

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My Favorite “Quickie” Workout!

Got an extra 10-15 minutes and a wall? Fill that time with this workout! Psst…its great for any fitness level! Who doesn’t want to tone their Belly, Thighs and Butt?

Why do I love this workout so much?

It has 3 different levels {easy, regular and hard} You don’t need any equipment…well, except a wall! It targets deep muscles but is quick! Ummm you do it barefoot!! Enough said :)

You’ll notice that it recommends doing it 4-5 times a week and two sets each time you do it. This is a recommendation and feel free to do it more or less…you know your body and your fitness level. ALWAYS do what you are comfortable with!

I do this workout {2 sets of each move} 2 times a day in the morning and the late afternoon most days. {This workout is part of my 4 week weight loss plan and after 7 days I am down 4.5 pounds!}

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Get the Printable

Thank you Prevention for the great printable! For more great workouts and tips visit their site!

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