Great Interval Workout

I have come to realize I am strange. Every Thursday I wake up at 4 AM with no problem. I wake up as soon as my alarm goes off and get ready and head to work. I usually go to bed anywhere from 11:30-12:30. I am not really tired at work and rarely nap when I get home. This is such a blessing.

So today, my High Intensity Interval Training class was really fun. Yes I realize my definition of fun may be different from most. Whether or not your agree, it WAS a great workout and I have to share it!

For those of you new to HIIT it is an enhanced form of interval training where you alternate periods of short intense anaerobic exercise with less intense recovery periods. The short intense format allows for optimal fat burning. Long story short, you'll burn more calories doing 10 minutes of HIIT then running 10 miles on the treadmill. hashtag afterburn

Today we performed 4 sets of 2 exercises. Each set was performed back to back with 15 seconds of recovery between rounds. Each exercise was performed at 100% effort for 20 seconds.

Set 1 20 seconds each BACK-to BACK 4X
Squat Jacks
Spider Pushup
15 seconds recovery then repeat
After 4th round 1 Minute water break

Set 2
Star Jump
Mountain Climber
15 seconds recovery then repeat
After 4th round 1 Minute water break

Set 3
Thigh Slap Jumps (knees up to hands)
Push Up Jacks (modification Plank Jacks)
20 seconds recovery then repeat
After 4th round 1 Minute water break

Set 4 PUSH AS HARD AS YOU CAN THIS ROUND!
High Knees
Dynamic Squats
20 seconds recovery then repeat
After 4th round 1 Minute water break

Tabata: 4 Minutes, 2 exercises, 20 seconds work/10 seconds recovery 4 rounds
Frogger
Heel Kicks

If you have any questions on how to perform any of the exercises you can always Youtube it or send me a message and I'll be happy to help!

Now I'm off to my softball game. Hopefully we can pull a W !!!

Zucchini Bread

Hope your 4th of July was filled with lots of yummy eats and delicious treats. I was able to experience  independence day in the nations capital which I highly recommend to do before you die. We started the day with a little BBQ at our house and then ventured down to the national mall. Everyone told me it would be crazy but besides the thousands of people it wasn't bad at all. The metro home wasn't even as crowded as you would think. I guess this wasn't their first 4th of July...

I'm sure many of you, like myself, indulged this weekend with the endless amounts of cookouts. Well thats ok. We are human. Everyone deserves a little break now and then. Well breaks over. It's time to get back at it!

Since my sweet father of mine sends me back with tons of fresh vegetables, I decided to make some Paleo Zucchini Bread tonight. It was really easy to make. Heres how what you need:

• Loaf Pan
• Grater 
• 1 Medium Zucchini
• 2 eggs, whipped
• 1 medium banana
• 1/3 cup maple syrup
• 1/4 cocoa powder
• 2 tablespoons coconut flour
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• pinch of salt

Heres what you do:

• Preheat your oven to 375 degrees.
• Shred your zucchini and remove the excess liquid. This was the most time consuming and I really didn't get all of the liquid out I should have but it was 9:30 and I still had to make cucumber salad! I used paper towels.
• Mix all your ingredients really well.
• Pour into loaf pan.
• Bake for 25-35 minutes or until toothpick comes out clean.
• Let cool, cut and serve with some cold almond milk!

Enjoy!!

Picture is a little blurry because my phone got wet this weekend. Whoops