Friday 02.19.21

Tabata box jump, 18-in. box
Tabata donkey kicks
Tabata butterfly sit-ups
Tabata hip raises
Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between exercises. Post total reps for each exercise to comments.

Sometimes you just gotta have a snack and that’s ok. It’s not snacking that is the problem….it is what  you are snacking on! OH SNACK!! Keeping a regular snack time schedule can actually help you stick to your diet, as long as you keep it small and simple. Snacking is also important for athletes (which you are!) who need to stay in condition, and also for children who are still growing.

How to Eat Healthy

It is important to know how to eat healthy. You should try to get three regular meals per day, in the morning, afternoon and evening. Ideally, snacks should not be a substitute for regular meals; you should snack when you need extra energy or feel hungry, but don’t overeat. Try to eat foods from all the food groups — fruits, vegetables, proteins, grains, healthy fats and dairy — in order to get the maximum benefit.

Snacking for Hiit Mamas

Athletes and people who engage in regular physical exercise need more energy than those who have a sedentary lifestyle. However, we are busy Mamas and our schedules make it difficult to get these extra calories and nutrients throughout the day. Healthy snacks help you to make up the difference without taking too much time for prep and the ability to eat on the go. Snacking before you exercise can also give you energy to boost your performance, and having a snack after exertion helps prevent eating to much during mealtimes. In fact, eating an apple can give you an energy boost similar to coffee or energy drinks but without the harmful drugs and chemicals or the inevitable crash, as well as providing so many nutrients such as 12% of your daily recommended intake of fiber, 10% of your daily recommended intake of vitamin C, and trace amounts of minerals such as calcium, potassium, and manganese. You can’t get that in a cup of coffee! EAT APPLES!!

Weight Management

Contrary to popular belief, snacking does not destroy diets, as long as it is properly planned. In reality, healthy snacking helps prevent binge eating, MayoClinic.com notes. When your hunger is momentarily alleviated, you will be less likely to overindulge. But it all depends on your choice of snack food. The best options are foods that make you feel full, provide you with nutrients, while still leaving your appetite for a proper meal still intact.

Healthy Snack Choices

There are several foods to choose from if you’re looking for a healthy snack. In general, the fresher and less processed the food, the better. Fruits and vegetables are among the most popular, since they contain lots of nutrients with little to no fat and are still very filling. Nuts and seeds, on the other hand, have high amounts of amounts of both protein and healthy monounsaturated fat. However, their high calorie content means they should be eaten in moderation. The recipe for success is to only have these healthy options in your home. Keep your fridge stocked with cut up celery, baby carrots, cottage cheese, berries, and cut fruit. Keep bananas and grapes out on the counter. Make it easy to make good choices.