Happy Hump Day Team Fit Express Blog Post

Team Fit Express

Blog Post

July 11th, 2012

Happy Hump Day everyone!! It’s week 6 of the Samson’s Dropping Pounds for Hope Challenge!! It’s hard to believe the end is near, but don’t worry because this week we have some helpful training and diets tips that you can use long after this program is done!

Training Tip

Tabata Training – Your secret weapon to avoid ever falling victim to the famous, “I don’t have time to workout” excuse again! Not many people can truthfully say they can’t spare 4 minutes (That’s right, 4 minutes!!) of their day to improve their health.

What the heck is Tabata Training??

Tabata training is a form of high intensity interval training (HIIT) that combines bursts of maximum effort and short rest periods to give you amazing results in very little time! Oh and you little to no equipment to do it, so you can do it right in the comfort of your own home.

How do I do it?

Start by choosing a form of cardio or activity that you’re comfortable with (running, jumping rope, thrusters, squat jumps, etc). After warming up properly, perform the chosen cardio activity at 100% maximum effort for 20 seconds and follow the effort with 10 seconds of rest. Repeat this series another 7 times (8 total). That’s it! Just 4 minutes and, if done properly, it should leave you feeling like you absolutely cannot do anymore!

Have more than 4 minutes? Feeling energetic? Try doing two sets. Be sure to rest for a minute or two before starting your second set so that you can be sure to give it 100%!!

Jena’s Jump on Nutrition

We all have cravings!! So what’s the secret to keeping them in check? GET CREATIVE!! Take your favorite dessert or meal and then research ways to make it either healthy or at least a little healthier.

My all-time favorite cookie is a No-bake cookie. The original version actually isn’t terrible, but a few simple swaps and you have a diet friendly treat! Check out the comparisons:

Original No Bake Cookies

Ingredients

• 2 cups sugar
• 4 tablespoons cocoa
• 1 stick butter
• 1/2 cup milk
• 1 cup peanut butter
• 1 tablespoon vanilla
• 3 cups oatmeal
• Waxed paper

Directions

In a heavy saucepan bring to a boil, the sugar, cocoa, butter and milk. Let boil for 1 minute then add peanut butter, vanilla and oatmeal. On a sheet of waxed paper, drop mixture by the teaspoonfuls, until cooled and hardened.

Diet Friendly No Bake Cookies

Ingredients

• 2 cups stevia in the raw
• 4 tablespoons 100% cocoa
• 1/2 cup skim or unsweetened almond milk
• 1 cup natural peanut butter
• 1 tablespoon vanilla
• 3 cups oatmeal
• Waxed paper

Directions

In a heavy saucepan bring to a boil, the stevia, cocoa, and milk. Let boil for 1 minute then add peanut butter, vanilla and oatmeal. On a sheet of waxed paper, drop mixture by the teaspoonfuls, leave until cooled and hardened.

These simple swaps not only cut the calories in half, but also ensure you stay on track by incorporating only healthy, natural ingredients. It only FEELS like you’re cheating!! Try these tricks with your favorite snack…or just try mineJ

Lessons from Lou

Buff Pizza

Preheat oven to 450°. Toss chicken in ½ tbsp sauce. Place pizza crust on a baking sheet and lay the tomato slices evenly over it to cover the crust. Top evenly with chicken, then sprinkle cheese over everything. Drizzle remaining sauce over top. Cook pizza until crust is lightly crisped and toppings are hot, about 8–10 minutes.

Makes 1 serving

 Ingredients

 6 oz grilled chicken breast, cut into ½-inch cubes*

 ½ tbsp + 1 tbsp (or to taste) low sodium hot wing sauce, divided

 ⅓ 10-oz whole wheat pizza crust (slice off ⅓ the thickness; you can eyeball the measurement)

 1 large tomato (or 2small Roma or plum tomatoes), cut into ¼-inchthick slices 1½ tbsp reduced-fat crumbled blue cheese

Fat 13g Protein 55g Calories 516 Carbs 35g

Lou’s Clues

Fight fatigue with some simple steps throughout the day.

Have good posture; being in the slouching position can put strain on the neck and back

Eat bananas; high in fiber and several natural sugars

Rub your ears which stimulates blood circulation throughout

Try an ice cube on your face, eyelids, and the neck to wake up

Simple Abs building trick; once every hour, tighten and hold your abs, sort of like doing a crunch, for at least 30 seconds. You will be very surprised how much your ab-time on the “blue mat” gets much better.

DON’T FORGET!!

This Saturday, July 14^th is the Dropping Pounds for Charity Challenge Olympic Games!! It will be at Lawnwood Stadium in Ft. Pierce at 10:00am. The event will consist of a 100m dash, Stadium Stair Relay Race, ½ mile, 1 mile, Medicine Ball Throws, and many others. Don’t miss this one! It’s sure to be a blast!!