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Tabata High Intensity Interval Training

February 20th, 2015 | Posted by Deborah in Cool Tips - (Comments Off on Tabata High Intensity Interval Training)

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Here at Cool-it Caddy we are sold on Tabata.  A great work out where you will burn calories all day.  We always take a Cool-it Caddy ‘freeze and go’ bag along to the gym that is packed with healthy snacks to get fueled after your work out!
Here is some Tabata info from Skinny Ms.

Tabata

Some say that anything worthwhile takes time and doesn’t come easily. We’re here to prove that old saying wrong. The number 4 is going to be your key to success with this quick fitness calendar and complementary playlist. 4 weeks. 4-minute workouts. 4-minute songs. We’ve created the perfect workout calendar for you.

If you’re not familiar with Tabata routines, you’ve been missing out on the best 4 minutes of your life. Tabata is a variation of High Intensity Interval Training (HIIT). HIIT routines are high energy workouts that help burn fat in a shorter amount of time by boosting your metabolism, increasing your lean muscle strength, cardiovascular system, and lung capacity. Tabata was discovered by Japanese scientist Dr. Izumi Tabata and his team of researchers at the National Institute of Fitness and Sports in Tokyo. While comparing two groups, one group worked for five days a week for an hour, at moderate pace and another group worked 4 days a week for 4 minutes and 20 seconds at a high intensity pace. The end result showed that the second group increased both their cardio and muscular system. Thus Tabata was born.

Tabata routines work as follows: 20 seconds of work, 10 seconds of rest. This equals one 30 second round. Depending on how many rounds you have, your end goal becomes 4 minutes total of 8, 30 second rounds. You can do 8 different exercises, 4, or 2, it’s your call. The more diversity in the workout, the more challenging it is, the more muscle groups you target and the better your results will be. This calendar is here to give you these results. 4 weeks of various Tabata routines with the perfect 4-minute song to go with each workout. The songs are high energy and upbeat. When the song ends, your workout ends. 4 minutes listening to amazing music, 4 minutes working out, and most importantly, forever creating lifelong results for your body. You can’t beat that.

Review exercises ahead of time so you know what to expect from your workout. Some workouts have multiple videos, so make sure you only follow the video assigned for that specific day. Work hard from beginning to end, enjoy your rest days, and remember that good things can come at a fast pace.

Take Along Healthy Snacks In A Cool-it Caddy. Pack your healthy eats in an Icepops snack pack bag by Cool-it Caddy.  A great and easy way to take along your snacks for the day while out and about.

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Healthy Snacking

August 12th, 2014 | Posted by Deborah in Cool Tips - (Comments Off on Healthy Snacking)

Healthy Snacking for Diet Success and for Re-fueling Your Brain as Well as Your Body

An excerpt from Fitness Magazine

Healthy Snacking

Healthy Snacking courtesy of listotic.com

Think you can’t snack when you’re trying to lose weight? Think again. This healthy, low-calorie snack will satisfy your diet cravings and help you reach your weight-loss goals.

Homemade Trail Mix

For many women, dieting equals food restriction. Snacks? They usually get eliminated in the name of saving calories. But snacking when you’re watching your weight is actually a good idea. “[When dieting,] people often wait too long in between meals, so by the time they eat, they’re so hungry, their portions or choices are out of control,” says Linda McLachlan, RD, CDN, a New Jersey dietitian with Nutrition Matters, LLC. “Snacking helps keep you satisfied and wards off cravings.” Here, seven low-calorie snacks to help you with your diet goals.
Homemade Trail Mix
“Diet-friendly snacking doesn’t necessarily have to be low-fat,” says McLachlan. What’s more important: Portion size. A homemade trail mix of walnuts, mini chocolate chips, and raisins is a snack that’s satisfying (thanks to the sweetness and fat) and healthy for a dieter if portion sizes are kept in check. “Mix a palm full of walnuts with a pinch of chocolate chips and a pinch of raisins — it’s not always realistic to measure,” says McLachlan.
Recommended serving size: about 1 ounce of walnuts and about a teaspoon each of raisins and chocolate chips
Calories: about 250 fitnessmagazine

Icepops 1 Blueberry_rtA great way to keep your healthy snacks cool and fresh (and keep the chocolate in the snack mix from melting) is to use a “freeze and go” Icepops by Cool-it Caddy.  Icepops is a personal cooler that you just pop into your freezer until frozen then fill with your healthy snacks and off you go…..to the golf course, tennis courts, hiking or to the board room where you want to be on top of your game with a brain that is fueled.

 

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