Happy Thursday everyone! Or may it’s a happy Halloween Eve for you? I’m not that big into Halloween (Christmas is another story...BRING ON THE HOLLY JOLLY AND CRAFT SALES) so Halloween isn’t a big deal around our house. My favourite part is handing out candy to the all the trick or treating kiddos! They’re so insanely adorable. Last year we had a little 3-4 year old boy who came to our door to trick or treat but was way more interested in Sadie. I don’t think he even said “trick or treat”, he literally just walked right into our living room to pet Sadie! His mom had a tough time getting him out of our house. What can I say, everybody loves Sadie!
So our Halloween will consist of heading to Superstore tomorrow to get candy and a pumpkin, carving said pumpkin, and handing out candy! We’re so WILD. I’ll probably be forced to watch a scary horror movie by Mike since “it’s Halloween!” Pray for me.
In less scary news (kind of)...
Our wedding venue contract is signed and on its way to the venue manager! This is the first thing we’ve booked for our wedding I’m kind of REALLY excited. Next up...photographer. Preferably one that doesn’t charge a first born child. Any recommendations from my Canadian prairie friends would be appreciated!
Other happenings from the week:
-I CAN’T STOP LISTENING TO THIS
Not just this song (although it’s one of my favourites), but the whole album. I’m utterly obsessed with the whole thing. I saw this graphic on Tumblr about how the whole album tells a story from start to finish and now I can’t play it out of order. See, OBSESSED.
-I gave into the hype
And I’m half excited and half let down. This flavour was the first I tried and it was delicious! 10/10 would buy again. But the other ones I tried (cinnamon roll and chocolate peanut butter) were meh. Mike wasn’t feeling them at all. I hear the chocolate chip cookie dough bar is unreal so I’ll have to keep my eyes peeled for that! I was a little let down since the ingredients in Quest’s protein bars are superior to most and I love having bars around the house to throw in my purse for snacks on the go. Guess I’ll keep looking!
At home chest and tris workout
Teaching Zumba with hair annoyances! I NEED A HAIR CUT.
Okay, let’s get into Workout Thursday! I’m bringing it back.
Quick and Dirty HIIT Cardio Cicuit
Since you guys love my treadmill HIIT so much, I thought I’d share another cardio staple I use in my workouts. This is a quick and dirty cardio workout you can use in conjunction with a strength training set to get an amazing full workout. I’ll usually start with a warm up (always warm up!), do my weights/strength training (like this 12 and 1 total body workout), and then finish up with cardio.
I LOVE this HIIT circuit because there’s no equipment required and it’s quick and effective. I’ve touted the benefits of HIIT in the past and will continue to sing its praises now! HIIT (High Intensity Interval Training) alternate between high intensity anaerobic periods and recovery periods. Usually, it’s a 2:1 ratio where the work period is twice as long as the recovery period. The work periods are meant to be short and intense so you should be working HARD during these times! Doing cardio this way versus steady state (ie: going for a moderate run for 30 minutes) has its benefits. HIIT has been proven to improve athletic capacity, increasing the resting metabolic rate and VO2 max more effectively than traditional cardio. HIIT workouts have also been proven to burn fat more effectively than traditional cardio. Yes please!
Plus, HIIT workouts can be done in a limited amount of time. You only have 20-30 minutes to workout? HIIT workouts will be the most effective way to spend that time.
Let’s get on to the workout, shall we?
-perform each work activity for 20 seconds then rest for 10 seconds
-immediately perform the next work:rest set
-at the end of all 4 sets, take a 1 minute rest then repeat the entire circuit
-complete the entire circuit 3-5 times
-side to side shuffles (note: I usually do two shuffles and then touch down. This video only shows one shuffle)
To keep time, I use the Bit Timer app. This is how I set it up for this workout:
It’s a fantastic app for HIIT and Tabata workouts! It plays a sound when each work and rest period starts and finishes, plus it counts down from 3 out of the rest periods so you can get ready for the next work exercise!
Remember to cool down and stretch after each workout.
See you guys later!