HIIT Cardio

HIIT – High-Intensity Interval Training

The best way to get a great sweat in 30 minutes.

HIIT Training is great for burning fat, getting your heart rate up & breaking a sweat. I have added HIIT training into my workout regiment twice a week. I usually follow it with a good arm or ab workout, because this workout really works your legs…

1. 5 minute warm up

2. 2-minute jog (whatever speed you’re comfortable at but be sure to challenge yourself)

3. 1-minute sprint

4. 30-second rest

5. repeat steps 2-4 3 times

Half way done!

6. 2-minute brisk walk on incline (6%-10%)

7. 1-minute jog on incline (2-3%)

8. 30-second rest

9. repeat steps 6-8 3 times

Almost there!

10. 5-minute cool down

11. STRETCH, always stretch.

After this, you should be dripping sweat and feel like you got a great workout in! If you didn’t – increase your speed and your incline to challenge yourself.

Try it out & let me know what you think!

xo. P

** Thanks to my friend Lindsey D. for sharing this great HIIT workout with me! The best part? Sending snapchats to each other after we complete this killer workout – hello unattractive sweaty face 🙂

Spaghetti Squash

In my attempt to NOT eat carbs after lunch, I needed an alternative to spaghetti….. this is where spaghetti squash comes in! If you have not found a love for it yet, you will now. It is so easy and so delicious. It is definitely the best alternative to pasta!
Here’s what you’ll need:
– Spaghetti Squash
– Your favorite vegetables
– Olive oil
– Garlic
– Pesto or Spaghetti Sauce (optional)
1. Preheat oven to 450
2. Prep/Bake Spaghetti Squash
  • cut in half the long way (this can be challenging!)
  • scoop out seeds

    photo 1

    Seeds all scooped out!

  • put face down (skin up) in a casserole dish – I add about 1/4 cup of water to the bottom of the dish, not all recipes call for that
  • put on the middle rack of the oven
  • It will probably take 30-45 minutes to cook (depending on your oven)

3. Prep/Sautee veggies while spaghetti squash is cooking

  • Chop up any vegetables you like! I used mushrooms, peppers & brussel sprouts
  • Sautee them in a frying pan with olive oil & chopped garlic until done!

4. Time to make spaghetti out of squash!

  • If it is cooked all the way, the inside should be soft
  • Take a fork and pull it down the whole length of the squash – it will start to string off like spaghetti (kind of!)
  • Pull it down and off & put it in a bowl (or strainer if you think it looks watery)
  • Once it is all scooped out & in the bowl, add a quick splash of olive oil to loosen it up
  • I chose to add a little spoonful of pesto just for some flavor
5. Add veggies to squash & enjoy!
photo 3

Dinner is served!

Try it out and let me know what you think!

xo. P

Be Prepared

It is super important to go into your workout prepared. I used to just go the gym, feel lost looking around & hop on the nearest treadmill or elliptical. Yes, cardio is good for your health and good for immediate weight loss. But, to really build metabolism, you need to build muscle. How do you build muscle? Lift weights. It is a pretty easy formula. The hardest part is probably knowing what you want to do for the day… so that is why you must make a plan before you leave the house!

Here is a picture of my routine from this morning. I planned this over my pre-workout cup of coffee this morning 🙂 I wrote 3 reps, when I meant 3 sets (oops!)

2/9 Workout

Typically I try to stick to just lower body or upper body and then some cardio. But today I decided to do a whole body workout (with a focus on lower body) – a full hour of weights, I felt pretty empowered afterwards!

Here’s to hoping I feel super sore tomorrow. (just in time for spin class!)

xo. P

Fit Bit

The personal trainer of the future…?

The Fit Bit is a little rubber band that goes around your wrist. They recommend your non-dominant hand. Not the most stylish “bracelet”, but the best! It keeps track of your steps, your sleep cycle, calories burned, calories eaten, active minutes, distance, goal weight.

The best part? There is an iPhone app that lets you get all of this information real time right on your phone. Once you open the app, it will sync up & update all of your information!

Here is a screen shot of the app. This was my activity from February 7th. Funny thing? I didn’t make it to the gym yesterday. Yet, with how much I walk around the office & around Boston, I still managed to walked 6 miles during the day.

photoDo I completely believe the fact that I walked 6 miles yesterday? Not completely. But, I was talking to an exercise physiologist I work with & he said that even if it gives you more steps than usual, it is consistent. So, if it logs you brushing your teeth (due to movement), then at least it logs that every day!

What do I think is the best part of the app? The friends! You can compete with your friends over a 7-day period to see who can get the most steps in. This is where the personal trainer thought comes in.

Here is what happened to me. I was home visiting my parents for the night, sitting on the couch trying to understand the economics of obesity ready to cry, my mom asks me to go for a run, I say no. I look at my Fit Bit, my boss was ahead of me in steps……. NOT okay. I changed my mind, and went for a run. I got into work on Monday and he asked me “Hey, did you go for a run Saturday afternoon?”  Ha, yes, just to beat you I did. Maybe it helps that my boss shoves it in my face every time he is ahead of me! But, that doesn’t happen very often. See below for the “friends” part of the iPhone app. Perns is my boss, please…. he can’t keep up!

photo

All in all, I firmly believe that the Fit Bit is the best little personal trainer. It runs just about $100, a lot less than a real personal trainer (trust me!). It keeps you motivated, it keeps you honest, and it keeps you active. It is really interesting to see how many steps you really do during the day. You may take the stairs this time, instead of the elevator just so you an beat your boss. I give Fit Bit a huge thumbs up! It keeps me going.

Off to get my long run in for the week… watch out Perns, you can’t keep up.

xo. P

Overnight Oats

I’m a sucker for breakfast, and a GOOD breakfast at that. You can’t start your day off right unless you have some fuel to get you going. What gets me going in the morning? Oatmeal. I mean seriously, how can you not love a food that’s slogan is “today is going to be epic”.

As part of my food prep Sundays I usually make myself some overnight oats. It is probably one of the easiest recipes. And, it tastes like you’re having pumpkin pie for breakfast!

Here’s what you’ll need…

– Mason Jar (or any Tupperware, I’m just obsessed with mason jars)

– 1/2 cup Quick Oats

– 1/4 cup Can of Pumpkin (PURE pumpkin)

– 1/2 tbsp Pumpkin Spice

– 1/2 cup Coconut (or almond) milk

– If you want… chia seeds, flax

Put all the ingredients into a jar, mix until fully combined. Put in refrigerator overnight & enjoy either cold or hot!

Feel free to double, half or triple the recipe! The amounts above are perfect for one meal.

Easy, quick, healthy and clean!

photo[1]

Let me know what you think!

xo. P

The shirt that inspired this blog…

Shown here is the shirt that inspired the name of this blog. I was out at Marshall’s with a good friend of mine, and she picked it up for herself. My eyes lit up with excitement when I saw what the tank said. I couldn’t resist! I needed to get it for myself.

Screen Shot 2014-02-02 at 5.32.07 PMI fully plan on rocking this shirt as much as I can during my workouts and half marathon training (training plan to come!). On this little shopping trip, I also picked up the other items shown in this picture. You can never have too many black spandex!

The protein shake water bottle is new to me. I hope to discover my own clean and organic protein shake that I can use as a meal substitute. Once I do, I’ll be sure to share!

Eat clean: abs are made in the kitchen.

Train dirty: you won’t get far by sitting on your butt…

Happy Sunday!

xo. P

Eat Clean, Train Dirty

Hello! Thanks for dropping in.

I’m currently living in Boston and working full time in health care. I am also a full-time evening graduate student pursuing a masters in health care management.

With such a hectic week, I need to prepare. Food prep is by far one of my favorite Sunday activities. Do I hope to look back one day and say “Damn, I loved food prepping for two hours every Sunday?” No, not one bit. What I hope to do is look back and know that I ate top chef food on a Ramon Noodle budget.

I value exercise. I could be in the world’s worst mood & all I need to do is go for a run to shake that mood. How do I fit in exercising? I schedule it. I make sure it is in my calendar and I don’t miss a beat. I exercise at least 6 times a week: 2 days of HIIT cardio, 3 days of weight training. The 6th day is a game time decision – anything from Pilates to yoga to a quick Shaun T T25 workout. I crave working out, I crave sweating.

My ultimate goal is to be fit. Have you heard the saying “fit is the new skinny”? If you haven’t now you have. Stick around with me as I document my food prep Sundays & my workout regiments. I have recently started a low FODMAP diet and have added intense weight training to my routine.

I look forward to sharing all of my successes and failures. I invite you to follow along, leave comments about your successes and your failures and most importantly…join me in my adventure to always eat clean & train dirty.

Get out there & don’t quit.

xo. P