All Things In Moderation

…….. and moderation in all things .

Archive for the ‘HIIT’ Category

Turbulence Training :

Posted by Susan on May 7, 2009

Since January 1st , 2009 I have been doing a program called Turbulence Training . This program has totally changed the way I look at working out and in turn completely changed my body , as well as my life ! In the past 3 , going on 4 months lost 25 lbs. I’ve gone from a fat % of 39.7 to a fat % of 33.1 , and a BMI of 26.0 to a BMI of 22.2 ! To me this is amazing !

I have been working on this weight loss thing seriously for 2 years now . I did Body for Life and it did nothing for me personally. If anything it just frustrated me ! I was also bored to tears with the wieght training . When the new year started I decided what I really needed to do was lose fat . So I started doing my research , reading people’s blogs to see what worked for them , reading reviews of different programs. I stumbled upon TT completely by accident . After reading about it I decided to give it a try . It was a little pricey , but it came with a whole lot of workouts for the price and I felt the creator of the program seemed down to earth and credible after doing some research on him as well .

Craig Ballantyne is a Certified Strength and Conditioning Specialist as well as the author of many articles for Men’s Health , Oxygen , and Muscle and Fitess Hers magazines . His program is a combination of Supersets performed in a circuit , and HIIT 3 days a week . the exercises themselves are simple , nothing I hadn’t done before , but performed the way he lays them out , you can feel your heart rate going up , and you can definately tell these “simple ” exercises are anything but easy . He wants you to do the circuits 3x a week followed by 20 min. of HIIT . Craig believes that steady state cardio is a waste of time , and it is a proven fact that HIIT has a longer afterburn effect , something SS cardio does not offer. On the other 3 days a he suggest doing at least 30 min. of acivity……hiking, biking, walking your dog , whatever . I personally do SS cardio on those days because I enjoy it , I do a spin class sometimes , sometimes I even throw in an extra HIIT session.

This program has totally solved my boredom issues . I would get sick and tired of the same old things and sometimes that would lead to no exercise at all for weeks at a time . This program changes every 4 week for the circuits. I also love HIIT because , for me HIIT goes a lot quicker than the hours and hours of SS cardio.

I would love to workout for hours given the time , but I have work, and family, and life to contend with . I needed something that would give me the maximum results , in the shortst amount of time . That is exactly what TT offers .

After working so hard for so long and getting no results , this program was the best thing that ever happened to me. I had been trying to fit into a size 12 jeans I had in my closet now for 2 years ! I started this program in Jan. , by March I was wearing the 12 and by April I was into a size 8 .

I am finally losing enough fat to actually see some Ab muscles peaking through , and some definition in my arms as well ! I have wanted this for so long and now I’ve finally found something that works for me ! It fits into my life , I am always challenged and never bored, and I am feeling stronger than ever before . I do not think after seeing what circuits and HIIT can do to my body , I could ever go back to the way I used to workout .

I know this sounds likd some sort of advertisement, but honestly this is how I feel about this program . It has definately given me the results I was looking for , and seeing the changes only motivates me more to stick to it and push harder .

Posted in boredom, extra workouts, HIIT, Supersets, turbulence training | Leave a Comment »

Look What I got !

Posted by Susan on April 30, 2009

I won a $25 gift card at work last week and I decided to do something fun with it ! I have been a huge fan of the Hungry Girl web site / newsletter and have wanted the cookbooks for the longest time. Since I had some unexpected “found ” money I decided to slurge !!!!
I bought them BOTH ! and love them . For me this book is perfect . Simple , easy , and most of the recipes are one portion . Since my husband likes absolutely nothing , when I cook I only cook for me . I decided I am going to try to make at least one recipe a week (sometimes two , like this week ) and pencil in notes about it , like how yummy it was ……… or not !
This week I am going to make Onion Rings , made with Fiber one cereal , and egg substitute . I love onion rings and haven’t had them in forever ! The picture looks incredible, and they are only 153 calories for a whole large
onion’s worth ! I am also making Peanut Butter Fudge . It is only 65 calories per piece , and super simple . It is made from a brownie mix , canned pumpkin puree and and reduced fat peanut butter . I am making these delicious treats on Saturday , so I will post with pictures and reviews on how they tasted .
On the workout front , this morning was so great ! It was a cardio day for me . I did 30 mins. of SS cardio on the elliptical . Then I decided to do 30 mins. of HIIT on the the spin bike. That was intense ! I’ve done it before , but not in a while . This time for the 1 min of alternating intense riding I did it super hard tension and stood while I rode. It was tough , but my mantra when I am doing intervals is ” I can do anything for 1 min ” . I made it through and I felt amazing afterward . Great workout ! I am thinking about adding an extra workout session on Saturday this week because I know the last 10 lbs. will be a bear to get off . Some extra cardio can’t hurt . I will do it first thing and get it over with ! I know I need to step it up . I figure the extra day of cardio, coupled with the Sunday morning hike and all the work I need to do around and outside of the house will be enough to move this weight loss along .
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Posted in cardio, HG cookbook, HIIT, recipes, workouts | 1 Comment »

I Love Sundays………………..

Posted by Susan on March 1, 2009

I absolutely LOVE Sundays ! The beginning of a new week, a fresh start of sorts. This week is especially sweet because we (hubby and me) have only 4 days to work because we took off Friday to celebrate his birthday. I am not sure what we are doing exactly , but I am organizing my eating this week to allow me to celebrate with him……he will probably want pizza and I plan on enjoying some !

My plans today are to relax, watch some TV, make a turkey meatloaf for the week and getting myself organized for the coming week. Because of my usual early bed times, I am up early even on weekends. I get a lot of things done early , and still have time to relax.

Today is another new begining, not only of a week, but of the month. Looking back on February I am quite satisfied. I’ve lost 9 pounds this month. That means I am 11 pounds away from my goal weight of 150. That is so weird to me. I have been struggling with these last 20 pounds for almost 2 years. I am finally getting somewhere, and the solution to my problem was so simple and so basic …….and I completely missed it !!!!! I have always been thick headed, I am just glad that I finally used the tools I’ve always known and put them to good use . I’ve tried so many wild ways to lose, done so much research , tried so many different diets, and the anwser turned out to be so simple !

Oh well…..This week I begin a new TT 4 week program. I plan on doing 30 min. HIIT on the treadmill on non-TT days . I am doing my IF on Tues. and Thurs. this week because I am off on Fri. and it will be a day I definately cannot fast. I have been keeping my calories between 1200-1500 a day on non-IF days.

So I am excited fot the week ahead, can’t wait to see what it brings. I am looking forward to out 3 day weekend coming up and I can’t wait to start a new TT program tomorrow. As for today…….some cooking on the agenda , but otherwise relaxing and doing whatever I want…..I love Sundays !

Posted in calories, HIIT, IF, TT training, weight loss | 1 Comment »

Another day closer…………..

Posted by Susan on February 19, 2009

Another good day on the diet front. I tracked all my food, counted all of my calories, and kept within my calorie range. I also did a HIIT session on the treadmill this morning before work. I am determined to keep up all this tracking, when I slack off I end up waaayyyy over foodwise and end up scratching my head at the end of the week wondering why there has been no weight loss…….I refuse to fall into that trap again.

Tomorrow is an IF day, as well and a TT training day. That means I only need to track my nightime meal, so I get a little break. The one thing I am committing to is to keep within my calorie range this weekend. It is fast approaching and I tend to undo all the good I do during the week, on the weekend. I will track my food and calories, and not use the weekend as an excuse to eat crazy things. I also want to get a few workouts in. I tend to allow myself freedom in that department. I do what ever I feel like doing; a outdoor walk with the dog, a hike, some SS cardio on whatever equipment I feel like using, or a quick HIIT session. I will see what I feel like doing and go from there….but whatever I choose I will commit to doing some sort of exercise both days this weekend, as well as keep my food in check.

Tomorrow is a pizza party at work, a reward from admin. for a rough, crazy 2 weeks we just endured. I will not be taking part though. For one thing is is my fasting day, and for another it is the day before my weigh in…the first weigh in 2 weeks I might add. I want to see some good scale movement from this week. I am actually more curious about next weeks weigh in….what will I see from a perfect week that includes a perfect weekend??? (perfect weekends haven’t happened in a very long time !)

I feel really good about this week. I feel like I have made progress and I feel like I made a good effort toward my long term goal. Boy that feels a whole lot better than my the usual regret I have experienced the past few months !

Posted in calorie counting, diet, fittness, HIIT, TT training | Leave a Comment »