Good morning! It’s Secret Santa week at work (yes, week.. a present per day, almost like Chrismukkah), and my saint of a Santa started the week with this:
Well done. I try not to drink D-Coke too often, but I can’t turn down such a wonderful gift :) Besides drinking diet coke, I’ll share some other things I’ve been ingesting (what a lovely word). I pretty much eat the same thing every day for a week straight, so here is my WIAW (for the week!)…
What I Ate Wednesday
Forgot to take a picture of my hard boiled egg… I was so hungry, I about swallowed it whole.
Almonds in my man hand
Wheat wrap, the best PB, and a whole banana. Not pretty, but so easy (TWSS?).
Leftover lasagna and added a scoop of quinoa pesto (for the win. so delicious) because I was feeling crazy.
Also having a glass of $5.99 wine while watching the Grizzlies’ game. I wore my lucky socks, too (and Brent’s banana socks…)
time to sweat
Wanted to share a super sweaty spin workout with you! An instructor at our gym does different “themes” for her classes; this week, she started a strength series and had us suffering in a 3-minute wall sit before the class even started. If only she wouldn’t play techno dungeon music…
The series before this was tabata! I’m a huge fan of quick and to-the-point workouts, and tabata always gets the job done. I created a similar workout that will fly by as you hop on/off the spin bike (be careful!)… Have a mat ready next to you! And remember it’s a short workout, so make sure you go all out during the tabatas. If you’re unfamiliar with tabata, it is an intense workout where you perform one activity for 20 seconds, followed by 10 seconds of rest. This is repeated 8 times for a total of 4 minutes.
So, you have 4 tabatas broken up between 1.5-2 minute intervals (1.5 minutes to give yourself time to set up for the next tabata) on the bike, performing at what you perceive is your 50-75% effort. During the speed tabata on the bike, try to increase your RPM each 20 second interval; for strength, add a little resistance at each 20 second mark. On the floor, you’ll perform each of the following exercises for 20 seconds then start again (repeat each exercise 2x during each tabata): mountain climbers, burpees, push-ups and plank jacks.
I use the Tabata Pro app to keep track of my time!
This is funny
I’m excited to start my new book that’s on my list of 10 to read this year
Let me know if you try the workout! And remember, even though I’m a physical therapist to the stars, I’m not your PT (which is good, because then you would be in the hospital). Always check with your physician before starting a new exercise program! Happy sweating!
Who loves the Memphis Grizzlies??
Do you like tabata workouts?
What are you having for dinner??