Tabata Pro Timer

Happy Sunday morning!

I wanted to share a recent app discovery with all my fit friends, family, and followers to start your week off right with some fresh fitness tools.

Has everyone heard of Tabata?

Tabata is a 4 minute fat-burning high intensity interval training circuit, a great way to incorporate cardio into your daily workout routine. I’ve been looking for a great Tabata timer, and I finally found one! This weekend I downloaded the Tabata Pro Timer and I’m in love with it!

It took me a second to figure out how to use it, but after fiddling with it for a few minutes, I figured it out!

You can choose your preparation time, work time to perform reps, and rest time in between cycles.

The typical Tabata workouts I perform follow the structure below:

Round #1 (Repeat 4 times)
-Switch Jump Lunges
-Jump Squats

Round #2 (Repeat 4 times)
-Burpees
-Curtsey Lunge to Jump Squat

Round #3 (Repeat 4 times)
-KB Swings
-KB Reverse Lunge Pass Under

You would input the following information in the Tabata Pro timer:

Tabata #1 (8 Cycles)
-20 seconds work
-5 seconds rest

Tabata #2 (8 Cycles)
-20 seconds work
-5 seconds rest

Tabata #3 (8 Cycles)
-20 seconds work
-5 seconds rest

I typically don’t choose a preparation time, so I automatically change it to 00:00.

tabatapro

Stars: 5/5

Cost: $2.99

Pros: Easy to use, excellent tool to keep your Tabata workouts accurate! Great flashing features and alarm features! Easy, fun, effective way to get your cardio in.

Cons: No cons here, just a great app that every fitness guru who wants a great workout should have.

~Jess

Advertisements

Taking a Break from the Textbooks….

I know, I know. I’m a terrible blogger. It’s only the 3rd week of the New Year and I’ve already fudged up my New Year Goals for my blog! I haven’t posted a recipe or a workout in over a week, I’ve been naughty 😦

I’ve been doing well in all other areas of my New Year Goals! Hitting my workouts, writing in my journal, becoming better at logging my meals in myfitnesspal… ALL my meals 😉

To be honest, this quarter has been insane. I can’t seem to keep up with the amount of notes, flashcards, studying, labs, and key terms for Biology. Derek introduced me to the Study Blue app though, which has proven to be a wonderful and helpful tool! I can easily take flash card notes on my key terms while I read, saves time, AND the app has a quiz feature using True or False, Multiple Choice, or Fill in the Blank. I’ve already done much better on my quizzes, and I feel like I can absorb more information since my note taking time has been cut in half.

English 201 has been quite a bit to wrap my mind around as well. I think I’m thinking too hard about my Quarter Research Project, developing a thesis on Thailand Environmental issues has been exceedingly difficult. I kind of want to just write the entire 8 -10 page paper NOW and just keep editing it every day until it’s due, refining it, instead of investing so much time into chunks of it. Hey, that’s actually not a bad idea, I might consider that!

Math ….. well I hate Math period, but I feel like this quarter it might be my “relief” course. Math is reliable.

Classes have been crazy and school has hit our pocketbook, but thankfully I qualify for unsubsidized loans for school. Each quarter we’ve been paying for my books and remaining tuition out of pocket, estimating $800, not including Derek’s school costs. I qualify for a gracious amount and will be receiving a check for last quarter as well. Hallelujah!

Aside from the school commotion, I’ve been doing well! I’ve been eating better, working out consistently, improving my time management skills, and waking up early on the weekends to increase my productivity. I’ve actually made some progress with my body over the last 3 weeks through eating better and kettlebell training. I feel lean, mean, and clean 🙂 I also stocked up on the new S’mores and Cookies n’ Cream Quest bars, as well as White Chocolate Chip Macadamia Nut Protein Cookies by Lenny & Larry’s for loooong school days. Delicious!

progress lenny

Yesterday I had my Annual Review at the EBC. 2 years with Microsoft, I can do anything now 😉 I received plenty of great feedback from my manager, enough praise to make me blush, and good raise. Kudos me! My manager says it’s time to take the next step in my career. Honestly, I’m very happy with my current role, the schedule, and pay, it gives me so much freedom and flexibility with school. We will see what’s in the cards. I am open to opportunity.

The next few months will be jam packed! Derek is starting his half sleeve tattoo next, we are going to Kurios Cirque Sol Leil at the end of the month, our 3 year anniversary is Valentine’s Day weekend, Derek will be competing in a 50K with a 5,000 foot elevation gain in March, and we should know where Derek is going to Law School in April! Wheww!

kurios-cirque-du-soleil-cabinet-curiosities-02-

I hope everyone else has been sticking with their New Year Goals, have a great weekend!

~Jess

Week 1 School Recap & Femme Peach Contest Winner!

Welp, first week of school was intense to say the least. So much reading, extensive Power Point lectures, key terms, notes, quizzes, papers….. holy crap.

Despite the blizzard of college, I was able to hit my fitness goals last week. I completed my Daily Burn kettlebell workouts, ran outdoors, did my HIIT and plyos, and even ate salad… I know right?! I can’t say “no” to Steak Caesar salad, that shit is my weakness.

This week I’ll be lucky if I can hit 5 workouts, Human Biology has been suffocating me with heavy reading, labs, note taking, and a first exam this Thursday. Damn, crossing my fingers I can pull off another 4.0 this quarter. Next quarter I’ll throw in a fun class. English 201, Biology 108, and Math…. this quarter. You got this Jess, you got this.

In other news, yesterday I announced the winner of the Femme Peach Contest! Sherisa Rorberg is the lucky lady to receive one tube of Femme Peach Skin Tightening Cream, retailing at $79.95. She’s about to feel the burn!

peachwinner

I’m very excited to be receiving my January Femme package next week. We should also be getting apparel very soon, so stay tuned! Big things to come!

I hope everyone has a stellar week, check back for workouts and recipes.

~Jess

KB Booty Builder

My goal this year is to be more consistent with the amount of food related and workout posts I share. This will be A LOT easier now that I have my precious 25lb kettlebell I’ve been wishing for. I created another glute focused KB workout because training glutes is my FAVORITE! I’ve noticed a huge difference in overall muscle tone while training at home with my KB.

This week Aunt Flo is visiting, so I’m not as tight and toned as I would like to be, but hey, that’s life. I feel great and that’s all that matters. I will keep training hard this week regardless, and next week my results will really show.

I hope you enjoy this simple but tough workout. Comment below if you would like to any specific workouts in the future: HIIT, bodyweight, Tabata, etc.

kb2final

Enjoy!

~Jess

Daily Burn Challenge

I’ve decided to take on a personal challenge for myself. My fitness goals have been up in the air lately, I’ve kept them pretty vague until I had the recent idea to try out Daily Burn on Hulu. I have been completely against the idea of Daily Burn, for the bold statement on their ad, “Why spend ‘X’ amount of dollars on a trainer when you could spend less with Daily Burn than you would for a few hours with a trainer?!”

1) My husband is trainer, and a damn good one at that! Not everyone can benefit from the same type of training.

2) A 1:1 trainer provides you with so much more! Accountability, expertise customized to your physical needs, body, injuries etc., and of course someone who will physically push you and won’t let you hit ‘pause’.

3) A trainer will see your progress and keep you challenged based on your level. ‘Easy’, ‘Intermediate’, and ‘Advanced’ are NOT the only levels of fitness, there are so many more because everybody is completely different.

However, I believe the concept of Daily Burn is great for those who have the fundamental structure of training, have busy schedules and prefer working out at home vs. the gym, and are really just looking for variety and new material instead of having to create a workout themselves every day. I know that’s why I’m looking forward to this month challenge!

So I signed up for a 30 day free trail to see how I like it.

Screen Shot 2015-01-02 at 9.02.35 PM

I just recently received a new 25lb kettle bell for Christmas but only know a few exercises. Daily Burn has a kettle bell program that looked interesting, so I’m enrolled in a 3 month program with workouts ranging from 15-50 minutes with active recovery days, meal plans, and even recipes. I feel like I have a decent handle on my diet, I’m not looking to lose major weight so I won’t be using the nutrition suggestions as often. However, the nutrition section can be extremely helpful to those who need a little extra help in that area.

Not only do I have access to the DBK program, I have access to the entire library of programs. These programs range from Hip-Hop Dance, Pilates, Yoga, HIIT, Bootcamps, etc. I also really enjoy the filter feature to find specific workouts. You can use the filter to find a workout based on how long you would like to workout, fitness level – Easy, Intermediate, Advanced, by a specific trainer you might enjoy, and by equipment available. I’m mostly excited about the equipment and time length filters! As much as I LOVE Zuzka Light, her website isn’t as organized as Daily Burn. My equipment is limited due to the size of my house. I only really have my body, yoga mat, 25lb KB, and resistance bands.

Screen Shot 2015-01-02 at 9.19.37 PM

My goal is to complete 30 days of the DBK challenge and see if I would like to pay $12.95 a month for all the workouts! The only way I would do that is if I cancel my gym membership. I have a very heavy decision to make in 30 days. Ever since my work schedule changed to 6:30am to 3:00pm I’ve been less inclined to visit the gym for the following reasons:

1) The gym gets crowded at 3:30pm 

2) Even if I have a workout planned (which takes time and energy) the likelihood of the equipment I need being available is slim

3) People want to talk, fuck head phones basically

4) Guys shamelessly look at your ass, doesn’t matter how hard you mean mug

5) Weights are never racked, what else is new?

6) Locker rooms are disgusting

7) It’s so freakin’ time consuming commuting to and fro the gym

I have also decided to reward myself at the end of those 30 days!

I’ve had my eye on a pair of Freddy Jeans that I can’t bring myself to frivolously buy. So I’ll use those sexy ass jeans as a reward for sticking with the training plan!

Screen Shot 2015-01-02 at 9.42.39 PM

Wish me luck! I will still be doing my Zuzka Light workouts on top of Daily Burn for an extra challenge. I will keep you posted with my feedback!

~Jess

NYE Workout!

Just because everyone’s getting ready for shit faced catastrophe’s tonight doesn’t mean you can’t fit in a quick, challenging at home workout before you go!

You asked for Kettle Bell Workouts, you got ’em 😉

NYE

O yeah, and just because you’ll be hung over January 1st after your shenanigans doesn’t mean you can’t detox with a quick sweat session either 😉 Try this workout tomorrow too and see how well you do in comparison. Don’t hurt yourself!

~Jess

New Year Goals

I don’t really like committing to a New Year Resolution, mostly because they have the reputation for one strong month and *POOF*…. they are long forgotten. I will personally call these my “New Year Goals” and you can call them whatever you like 🙂 I’m keeping them realistic and maintainable.

1) Switch Gyms to Iron Works – This was sort of my unspoken goal last year, but this year I’m gonna make it happen. I’m 110% over L.A Fitness. I’ve been complaining about them for a few years now, since day one of beginning this blog. The New Year means a new gym, a fresh change of scenery has been long overdue.

new gym

2) Purchase a T Grip Bar – I know I just got a kettle bell for Christmas, and the starter kit for the T Grip Bar is pretty pricey, but I think it’s an excellent goal to save up for one, even if I don’t buy it until the end of the year. I am hoping to one day completely migrate my workouts to home workouts, eliminating the gym altogether.

tgrip3) Journal at least once a month – I have completely neglected my journal. I think one of the reasons is because I have an online blog and it’s so easy to freely write what’s on my mind. Another reason could be that after 2 years, I’m still writing in the same old disgusting corporate Microsoft journal. I need something pretty, something that WON’T remind me of work. I miss freely writing the good, bad, and ugly to clear my mind. I would like to continue what I started at 9 years old, it’s something I used to cherish and promised myself I would never give up.

journal

4) Begin training for a marathon – Even if I don’t do a marathon in 2015, I would love to begin training for one. The idea has become more interesting to me the more I think about it. I really love running, who knows, maybe I’ll take it to the next level! If not, I would sure love to compete in a tri relay. Whatever may lie in the cards, I will be prepared.

running5) Never use a microwave again – As you may know, my wonderful hubby bought me a beautiful toaster oven for Christmas and we’ve been baking the shit out of lasagna and chicken, toasting up bagels, English muffins, and quesadillas, with plenty of muffins, cupcakes, and oatmeal bars in our future. The struggle will come when we are in a hurry and simply want to heat up some leftovers. But we are committed!

microwave

6) Keep my grades above a B- – I was extremely lucky to earn a 4.0 for Fall 2014 Quarter! I’m hoping to keep up my grades above a B-. I don’t want to risk shooting too high, but I believe I have what it takes to keep my grades at a B+ or higher. I’m loving school so far and can’t wait to take more classes and discover where my passion lies.

school7) Fit in 4-5 workouts a week – Fall Quarter I wasn’t as successful as I had hoped. Hopefully switching to Iron Works will increase my visits to the gym. We’ve been blessed with a pretty dry Fall and Winter, so if we can keep that up, I can easily run to and from the gym since it’s only a mile away from my house. Cardio commute! Two birds one stone!

workout

8) Be more consistent with tracking my meals – I’ve been slacking at this lately. I don’t wanna be a food Nazi, but I have been sneakily leaving out certain foods from myfitnesspal such as the chocolate I eat at work, or the few bites of left over dessert from Catering I just HAD to try. NO MORE! Most, if not ALL foods will be logged every day!

betterpizza9) Read one book per month during my personal time – This might be shooting kind of high, so I will say no longer than 2 months to read one book. I was naughty and didn’t read the Osho book over Winter break like I had planned to. I want to limit my television shows, so I will begin reading. I used to be such a book worm, what stopped?!

bell

10) Post at least one recipe and one workout on my blog per week – I have been really inconsistent with how often I post workouts and recipes. I go through dry spells, but I one recipe and one workout per week should be manageable. I have a new toaster oven and kettle bell after all! Time to get busy.

recipeBRING IT ON 2015!

~Jess