CARDIO BLAST – WEIGHT LOSS CIRCUIT

Intervals are a great way to up the intensity of your workout.  The Cardio Blast – Weight Loss Circuit adds interest because you are manually doing the adjustments for the intervals and it keeps your workout fun!  Remember to listen to your body, use the RPE scale as your gage.  The speed is optimal, if it’s too challenging slow it down a little and work up to the recommended speed!

For more info on the RPE Scale, click here!

TREADMILL CARDIO BLAST, WEIGHT LOSS CIRCUIT
High Intensity – Intervals
30:00 minutes

DESCRIPTION        DURATION        SPEED            RPE
Warm Up                 3:00            3 mph                RPE 4
Easy Jog                  7:00            5 mph                RPE 5
Cardio Blast #1        1:00            8 + mph            RPE 9
Recovery #1            2:00            6 mph                RPE 5 – 7
Cardio Blast #2        1:00            8 + mph            RPE 9
Recovery #2            2:00            6 mph                RPE 5 – 7
Cardio Blast #3        1:00            8 + mph            RPE 9
Recovery #3            2:00            6 mph                RPE 5 – 7
Cardio Blast #4        1:00            8 + mph            RPE 9
Recovery #4            2:00            6 mph                RPE 5 – 7
Cardio Blast #5        1:00            8 + mph            RPE 9
Recovery #5            2:00            6 mph                RPE 5 – 7
Cool Down                5:00            3 mph                RPE 5

Be Fit! Be Healthy! Be Happy!   ~ Tanya
www.tanyastroh.com

BE HEALTHY AT THE OFFICE

Sometimes the office can be one of the most challenging places for us to incorporate our new and healthy lifestyles!  Here are some hints and tips to help with your success!

• Tell co workers about your diet and exercise goals and ask for their support and help

• Keep healthy snacks in your desk drawer so you have an option when the 3 pm munchies hit

• Avoid walking by the snack and vending area – take the long way around instead

• Stand up whenever you are on the phone

• Get up at least 1 time every hour just to stretch your legs for a couple of minutes

• When possible walk to a co workers office instead of using txt or email

• Take the steps instead of the elevator

• Switch your chair for an exercise ball

• Incorporate some desk exercises & stretches throughout the day

• Get out and go to the park, mall or even just walk around the parking lot at lunch time

Every little bit helps, start by picking just one of the above & incorporate it into your work routine this week!  Next week go for two!  Remember the more you move the more calories you’ll burn!

Be Fit! Be Healthy! Be Happy!   ~ Tanya
www.Tanyastroh.com


The ‘Skinny’ on Halloween Treats!

Candy can be ‘Calorie Dense’ which means the calories can add up quickly!  Check out the stats below on some favorite Halloween Treats!  Have a treat or 2 but remember to check the label so you know what you are eating!

Candy Corn (19 pieces) –
calories, 90  –  fat, 0g – sugar, 13g

Skittles (1 Fun Size Bag)
calories, 80  –  fat, .75g – sugar, 15g

Starburst (4 pieces)
calories, 80  –  fat, 1.75g – sugar, 11.5g

Gummi Bears (14 pieces)
calories, 140  –  fat, 0g – sugar, 22g

Milky Way (1 Fun Size Bar)
calories, 75  –  fat, 3g – sugar, 10g

3 Musketeers Bar (1 Fun Size Bar)
calories, 70  –  fat, 2g – sugar, 11g

M & M’s (1 Fun Size Bag)
calories, 110  –  fat, 5g – sugar, 13g

Snickers Bar (1 Fun Size Bar)
calories, 45  –  fat, 2g – sugar, 6g

Twix (1 Fun Size Bar)
calories, 80  –  fat, 4g – sugar, 8g

Almond Joy (1 Fun Size Bar)
calories, 100  –  fat, 5g – sugar, 19g

Be Fit! Be Healthy! Be Happy!   ~ Tanya
www.Tanyastroh.com

Schedule your Meals & Snacks

Diet and Exercise go hand and hand!  Here’s how to schedule your meals and snacks:

BREAKFAST – within an hour of waking up
MORNING SNACK – 2 to 3 hours after breakfast
LUNCH – 2 to 3 hours after morning snack
AFTERNOON SNACK – 2 to 3 hours after lunch
DINNER – at least 3 hours before bed time

Be Fit! Be Healthy! Be Happy!   ~ Tanya
www.Tanyastroh.com

Up the Intensity of Your Walk in the Park

Remember it’s not too chilly to exercise outside!  Here’s a great way to increase the exercise intensity of a walk in the park or neighborhood!  All you need is a curb or a step!  After you warm up:

Walk for 10 minutes
(Stop and do the following)
10 step ups on the curb
20 jumping jacks
10 squats
10 step ups on the curb
20 jumping jacks
10 lunges
10 step ups on the curb

Repeat 2 or 3 times!
Stretch and Cool Down!

Be Fit! Be Healthy! Be Happy!   ~ Tanya
www.Tanyastroh.com

HOW HARD ARE YOU EXERCISING?

The easiest way to determine exercise intensity is to the use the Rate of Perceived Exertion Scale (RPE).  RPE is a 1 to 10 scale that is based on how difficult it is to speak.  Follow the below guides lines and listen to your body when you workout.  No equipment necessary and you can use the RPE Scale with cardio and strength training.

RPE 1-2      Very easy – you can converse w/ no effort
RPE 3        Easy – you can converse w/ almost no effort
RPE 4        Moderately easy – you can converse comfortably
RPE 5        Moderate – conversation requires some effort
RPE 6        Moderately hard – conversation requires a lot of effort
RPE 7        Difficult – conversation is challenging
RPE 8        Very difficult – conversation is very difficult
RPE 9-10    Maximum effort – basically no talking

Be Fit! Be Healthy! Be Happy!   ~ Tanya
www.Tanyastroh.com

Use TV Commercials to Burn Calories!

In an hour show there is approximately 12 minutes of commercial time.  In a 2 hour program there is almost a half an hour.  Instead of grabbing a snack, do this and you’ll add an extra 15 minutes or even a half hour of cardio to your day!

Since commercials are usually 15 seconds or 30 seconds in duration – switch exercises every time the commercial changes!  Rotate through the following exercises during commercial breaks!

Jumping Jacks
Standard Crunches
Jumping Jacks
Push ups (make them easier by placing your hands on the sofa or a chair)
Squats
Jumping Jacks
Standard Crunches
Jumping Jacks
Lunges

To make it a little less intense, instead of Jumping Jacks; march in place or if you have a step or stair case close by do Step Ups!  Remember to always listen to you body and take a rest when ever you need it!

Be Fit! Be Healthy! Be Happy!   ~ Tanya
www.Tanyastroh.com

Track Your Statistics:

Whenever you begin an exercise program or change your exercise goal or focus it’s important to do measurements and chart your statistics so you have a baseline.  It’s a good idea to do your measurements and statistics every 8 to 12 weeks so you can see your progress and chart your success!  When doing testing the most important thing is to be consistent.  Where the same clothes, aim for the same time and day of the week and use the exact same equipment to get the most accurate results.  When tracking statistics, I like to include;  body measurements, body fat, weight, flexibility, endurance, crunches (how many crunches you can do in 1:00) and push ups (how many push ups you can do in 1:00).

When doing body measurements follow these guidelines:
Measure on bare skin when possible or wear the same clothing each time.  Remember the more consistent you are with the location of the tape measure the more accurate the results.  For ease of measuring & best results use a soft tape measure.
Biceps – right & left
With arm hanging straight down measure ½ way between shoulder & elbow

Chest –
Measure at the nipple line

Waist –
Measure at the smallest part of your torso, just under your ribs

Bellybutton –
Measure at your bellybutton

Hips –
Measure just under your hip bones at the widest part of your gluteus

Thighs – right & left
With feet together, measure approximately 4” under your gluteus or at the widest part

Calf – right & left
With feet together, measure ½ way between your knee & ankle

Be Fit! Be Healthy! Be Happy!   ~ Tanya
www.Tanyastroh.com

Get the Most Out of Every Exercise

You have a goal, you’re working hard and you are on your way to achieving fitness success!  NOW,  make sure you are getting all the benefits you can out of each and every exercise you do!   First and foremost always use proper form.   After you have the proper form and technique then try incorporating some of these tips into your next workout and feel the difference!

Focus on the muscle/muscle group you are working: For example; when doing a biceps curl picture your biceps muscles doing all the work to lift the weights!

Keep a relaxed grip: Loosening your grip on the weights or cables allows you to focus more on the muscle you are working.  Try lifting your first finger to help keep a relaxed grip.

Keep a neutral position: Think: abs in, chest lifted, shoulders down & pelvis stable – stay aligned from head to toe, knees over the ankles and toes forward.

Contract your abs: This helps stabilize your torso so you can do all the moves with precision and control.  It also strengthens the deep muscles around the spine that give you better posture and develops core strength!

Breathe: Holding your breath can send your blood pressure up & lead to strained muscles.  Also, when you’re holding your breath you’re not keeping your abs contracted.  Remember to exhale on the hard part of each exercise or when you are going against gravity!

Be Fit! Be Healthy! Be Happy!   ~ Tanya
www.Tanyastroh.com

Liquid Calories – Speciality Coffee

COFFEE BREAK – BREAK DOWN:
A cup of coffee isn’t what it used to be!  Not only can you get coffee black or with cream & sugar, you can get it flavored, whipped, topped, iced or even frozen.  Depending on the kind of milk and ingredients used, a large specialty coffee can contain anywhere from 250 to 570 calories & up to 20 grams of fat.  No need to give up your favorite coffee drink, just watch what you are adding to it and know what you’re drinking!
* values above are based on a 12 oz serving size and are the averages of several brands

Coffee Treats:                     Fat (g)    Calories
Cappuccino
Whole milk                         7       137
Low-fat milk                      4       109
Fat free milk                    0.4        80

Coffee Latte
Whole milk                          9       212
Low-fat milk                       6       167
Fat free milk                     0.6       123

Coffee Mocha (whole milk)
With whip cream                 20       340
Without whip cream          10       260

Coffee Mocha (low fat milk)
With whip cream                16       302
Without whip cream           6       220

Coffee Mocha (fat free milk)
With whip cream                 11       264
Without whip cream            2       182

Be Fit! Be Healthy! Be Happy!   ~ Tanya
www.Tanyastroh.com