Post-Turkey Day HIIT | Betty Rocker

November 30, 2013
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Post Turkey-Day HIITFat Burning Body Weight WorkoutAlright who’s ready for a fun, fast circuit that will get you back in fat-burn mode pronto? If you raised your hand, this one’s for you!My favorite kind of body weight circuits combine explosive cardio moves with isolated strength-building and will have you finished in less than 30 minutes. I hope all of my American Fit Fam had a massively awesome Thanksgiving – and if you’re not in the US I hope you had a massively awesome week in general! I spent Thanksgiving with my cousin and his family in San Francisco – and the kids helped me make this workout video which is why it’s EXTRA AWESOME BIG NEWS by the way – I’m officially moving to San Francisco! I’m so excited!Look forward to 2014 being full of workouts in California

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Post-Turkey Day HIIT | Betty Rocker

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Intermittent Fasting for Weight Loss and Brain Health – Shape …

November 27, 2013
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If you are like many people I know, after Thanksgiving you feel terrible about the food choices you made and think you have totally blown your “diet.” Some will decide to take matters into their own hands immediately and get back on track. Others may start the spiral downward till New Years and let all their hard work for the year be sabotaged. And then there are those who may have heard about new research on intermittent fasting and think that’s the way to undo the holiday damage.In an unpublished study of 26 obese adults, those who fasted completely every other day and ate with no restrictions the rest of the time lost about the same amount of weight in two months as those who didn’t fast at all. But four months later, after patients were off the intervention, those who had the initial “intermittent fasting” intervention had dropped more pounds and had greater improvements in memory than those on a standard diet. [Tweet this.]Study author William Troy Donahoo, Ph.D., said at a conference that the difference in weight loss may have been due to people continuing to fast after the study ended, or that fasting somehow changes your metabolism.So should we all jump on this bandwagon

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Intermittent Fasting for Weight Loss and Brain Health – Shape …

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Smaller Sarah: Tabata Bootcamp

October 3, 2013
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This week, I’ve begun an eight week program called Tabata Bootcamp at Positively Fit Lake Highlands. The instructors are Mallory Dubuclet and Ann Marie Sager. These two women are so inspiring and dedicated to helping their clients make healthy choices. I love them.

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Smaller Sarah: Tabata Bootcamp

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Home For the Holidays HIIT | FitnessRX for Women

December 19, 2012
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Whether you’re heading home for the holidays or hosting guests at your place, it can be a challenge to get out to the gym for your regular workout. Since we’ll be a whole lot merrier if we fit in a good sweat, I’ve put together the HOME FOR THE HOLIDAYS HIIT— a fast and effective 30-minute calorie-blaster that we can do anywhere!Wishing you and yours a happy and healthy holiday! HOME FOR THE HOLIDAYS HIITQuick Warm-up: 2 minutesRunning butt kick: 1 minuteAlternating lunges: 1 minuteCircuit 1: 9 minutes totalRepeat the following 3 times, minimizing rest between exercises.High knee runs: 1 minuteSquat jumps: 30 secondsAbdominal crunches: 30 secondsRest/walk around/jog in place: 1 minuteCircuit 2: 9 minutes totalRepeat the following 3 times, minimizing rest between exercises.Crab kicks: 1 minuteKnee-up Jump Lunge, right leg: 30 secondsKnee-up Jump Lunge, left leg: 30 secondsRest/walk around/jog in place: 1 minuteCircuit 3: 8 minutes totalRepeat the following 2 times, minimizing rest between exercises.Quick squats: 1 minuteSki jumps: 1 minutePush-ups: 30 secondsMountain climbers: 30 secondsRest/walk around/jog in place: 1 minuteStretch & Cool-Down: 2+ minutesEXERCISE DESCRIPTIONSRunning Butt Kick – Run in place, kicking your legs back so that your heel strikes your glute with each kick.Quick Squats – Perform full-range, un-weighted squats as quickly as you can.Crab Kicks – (See demonstration picture.) Sit on the floor with your hands palms-down resting on the ground by your glutes. Feet should be flat on the floor with knees drawn toward your chest. Push your hips up

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Home For the Holidays HIIT | FitnessRX for Women

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