Wild Workout Wednesday + No Equipment Total Body Tabata Workout

Happy Wild Workout Wednesday!  We are so happy to have you join us.  Each week I team up with Annmarie from The Fit Foodie Mama, Amber from Coleman Fit and Sarah from Creating A Better Tomorrow to bring you a fun linkup full of workouts, recipes, workouts, motivation and much more.  Be sure to check out each of the hostesses and follow in anyway you can.  If you are also a blogger with a fitness or healthy living post we would love to have you link up.  Otherwise, grab your cup of coffee or tea and sit back and find some great blogs to read!  Thanks for stopping by!

How has your week been?  I have been busy, and haven't had tons of extra time to blog.  I am trying to get on here more, but I at least like to check in for Wild Workout Wednesday!  Since last week, I have been able to get all my workouts in and I have been feeling so consistent with my workouts and nutrition.  I am trying to get 4 days of lifting in and 2 other days of HIIT/Tababa workouts in.  I was hoping that the weather would be consistently warm by now so I could get outside for some jogging and walking, but it has been so up and down.  Hopefully the warm weather will be here to stay soon!! Until then I am getting my workouts in at home in my gym.

This weekend we went up north.  My husbands family has a cabin up there so we went for a little R&R.    Since we were staying in a cabin with a fridge and stove I was able to pack food to take with us to cook as well as lots of healthy snacks.  It is so easy when you go away for the weekend to get off track with your nutrition and workouts.  One of the things that I have learned is that when healthy eating and exercise becomes a way of life, you just do the things you need to do so you have healthy food available and workout with what you have where you are.  I FEEL so great when I am eating fresh nutritious food and working out regularly that it is just a way of life now.  I am not on a diet, I am just working to reach my goal weight, and live a happy, healthy & balanced life.  I really do wish the same for you as well.  It is so great when healthy living just becomes a part of life.  One of the reason I love being a personal trainer is helping people find their love of fitness and healthy balanced eating.  I am working on getting some exercise movement photos so I can put together a few e-books to share, stay tuned for that!

If you have been reading my blog for a while you know that I love HIIT and tabtata workouts.  They are a great way to get your cardio in quickly, but effectively!  Research has shown that these types of workouts help to burn fat, but also help build muscle as well.  Long bouts of steady state cardio can break down muscle, so if building more muscle is your goal the best cardio for you in HIIT, high intensity interval training.  Tabata is one method of this type of training.  It's awesome because it can be done with little to no equipment, all you really need is an interval timer, or app on your phone.  Today I wanted to share the tabata workout I did up north, it was quick, but left be sore, breathless and quite sweaty!  Remember even though I am a personal trainer, I am not your personal trainer.  Be sure to check with your physician before starting a new exercise program, and consult a professional personal trainer to get the form/moves correct.  I want you to get fit, but be safe and smart about it!

  Meet your Wild Workout Wednesday hostesses:

 

Angelena Marie at Angelena Marie: Happy, Healthy & Balanced // Facebook // Twitter // Instagram // Pinterest // Google +

Annmarie at The Fit Foodie Mama // Facebook // Twitter // Instagram // Pinterest // Google +

Sarah at Creating A Better Tomorrow // Facebook // Twitter // Instagram // Pinterest 

Amber at Coleman Fit // Facebook // Twitter // Instagram  // Pinterest

Now it is time for the Wild Workout Wednesday Link up!  Be sure to check out the rules page for linking up and be sure to link back to each of your hostesses!  I hope that you have a wonderful day!  Get moving, eat healthy, drink lots of water and stay positive!!

Workout Madness + Recovery Protein Shake Recipe

Happy Monday Fitness Friends! I hope that you are having a great day so far.  The other day I was talking with one of my Sweat Pink Sisters after she posted a question in our Facebook Group that sounded like what I am going through.  I just turned 33 and I feel like my metabolism is slowing down.  Now, I wasn't as strict with my nutrition around the holidays and I put on a few pounds that won't go away, and I have some belly fat that I didn't have before.  Usually, I am able to workout and clean up my nutrition and the pounds would melt back off...so not the case lately.  So after she posted the question in the group it got me thinking about what I can do to get my metabolism revved back up. 

Or Love to Hate is more like it!

Here is my plan:
1) I found some tabata workouts that I am add into my weight training.  Tabata takes high intensity moves (think burpees, mountain climbers, etc) and you do 8-10 rounds for 20 seconds of work with 10 seconds of rest and a minute or two between each round.  I did this type of workout today, and I think I almost died a few times (not really), but it was so challenging and it is a change for my body.  I have a workout shirt that says "Train Insane or Remain the Same" and today I feel like my shirt was made for that workout! I plan on doing tabata 4 times a week to challenge my body.

2) I am starting P90X3 when we get back from our vacay.  I just became a Beachbody coach (more to come on that later).  I know this will kick up my workouts another notch!  You all know I love my Jillian Michaels, but I think I have just gotten used to some of the workouts and need to add something new.

3) Clean up my eating a little more.  I have actually been very good with my nutrition and I hardly eat any sweets anymore, my treat has become a tablespoon of Justin's Chocolate Hazelnut butter blend, if you haven't tried it...you must!  It is so good and curbs my chocolate cravings!  I just need to add in more protein and veggies!

I think what is happening is that I think I am working out harder than I really am and need to kick things up a notch, and also I think that my body is used to my normal routine, I always do chest and arms on Monday...so today when I did tabata I think my body was like WHAT?!?  So if you feel like you are not seeing the results you want it may be time to change things up.

I even wrote an article for Health Your Way Online Easy Ways to Boost Your Metabolism, check it out and see what you can add to get yours back on track.   

So after my killer workout I needed a recovery shake and made this yummy concoction: 

Post Workout Recovery Shake

2 scoops Sunwarrior Vegan Blend Raw Protein

1/4 cup old fashioned oats

1 banana

1 tbsp. Justin's Chocolate Hazelnut Blend

dash of cinnamon

BCAA's and glutamine for recovery

Blend well with ice and water, enjoy!

What are you doing to challenge yourself in your workouts?  

Are you finding it easy to eat cleaner when you are working out regularly?

 Remember if you have questions feel free to e-mail me or leave a comment and click the notify box and I will get back with you!

Have a healthy and fit day! 

Angelena

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Click here to enter  to win a Onzie All in One Tank!