HIIT- What's all the fuss about

High Intensity Interval Training

This type of training is short, intense bursts of activity followed by a less intense recovery and repeated several times. Sprinting, skipping and burpees are popular exercises for HIIT. HIIT will increase your athletic capacity, get your metabolism going and increase fat burning. Studies have shown that these high intensity bursts wit recovery can be up to 50% more efficient than continual low intensity exercises.

Tabata is a form of HIIT that lasts only four minutes. But it's a tough four minutes! You work hard for 20 seconds, rest for 10 seconds and repeat eight times! Some popular Tabata exercises are pushups, sit ups, mountain climbers or squats.

Does it work?

It works for me. I use a treadmill at the gym three times a week to do 30 second sprint and 30 seconds rest. My favorite trainer Juliette Vagg first introduced me to this routine and I consistently see results when I train like this. I feel leaner and stronger. It's easy for me to stay motivated because I say to myself "It's ONLY a few minutes."

My tip is to start at 5 minutes twice a week on a low setting and work your way up as your fitness improves, adding a minute each week and adjusting the speeds as you get more comfortable. Usually 4-12 minutes is the recommended time for each HIIT session. For me, this is much more effective than spending 20 or 30 minutes on a cross trainer or other cardio machine- Because slogging away on a treadmill can be downright boring, unless you're chatting with a girlfriend, which means you aren't working hard enough anyway!

Some of my favourite interval training workouts are: 

45 seconds skipping, 45 seconds plank.

45 seconds high knees, 45 seconds slow squats

30 seconds sprint, 30 seconds rest.

With friends

Beach sprints- race to the water and walk back several times

Boxing-  Continual fast punches while the other holds the pads for you. Switch every minute for 8 minutes.

Skipping/yoga- One partner does 50 skips while the other moves through cat/cow pose. Switch.

**Remember to see results it has to be HIGH intensity. No slow jogging- really put everything into it!

Happy Training!!!


Love Jade

xxx

Repair your body with tasty treats!

Yummy protein treats!

Protein is such an important part of your diet when you are training, and especially for those of us that are vegetarian or vegan.

I try and get enough plant and seed based proteins in my diet but the extra boost of a powder helps to repair muscles and maintain your metabolism.

There are so many delicious ways to get that extra serve of protein when you're using a decent powder- I use protein snacks and smoothies instead of treats and desserts!

Here are some of my fav ideas. Please note that I'm hopeless with following recipes and using correct amounts so just use this as a guide and your common sense can hopefully fill in the gaps!

Blueberry and coconut protein shake

1/4 cup blueberries
1 scoop protein powder
coconut water to max line
ice

Blend and enjoy!


Banana and Kale Smoothie

1 banana,
1 cup raw kale
1 scoop protein
ts chia seeds
ts honey
Almond milk to max line
ice

Blend and enjoy cold

Peppermint Crisp Protein Bars
(This one is thanks to thehealthymaven.com)

1 cup of dates
1 cup of raw nuts (almonds or cashews or a mix)
3/4 cup protein powder
1/4 cup cacao powder
1/2 ts peppermint extract
2T Almond milk
1/2 ts table salt
1/2 cup puffed brown rice or millet etc.

Put nuts into a food processor until ground. Add dates and combine until a paste like consistency has formed.

Add protein powder, cacao powder, peppermint, almond milk and salt. Process until a well blended sticky ball is formed.

Place into a bowl and add puffed rice and mix well with your hands (time to get dirty)


Use a reasonable sized baking dish
 (I never have the right sizes they suggest in the recipe, so just find something that is rectangle and looks like it suits)

Line with glad wrap and press the mixture in, flattening it to make sure the top is even.

Place in the freezer for at least 15 minutes, then cut into bars or squares. Bloody delicious- in fact it's my boyfriends favourite, his exact words were "I can't believe YOU made it!" Thanks CJ.

Keep in the fridge or freezer. (The slice I mean, not your cheeky boyfriend)



I use a vanilla protein for these recipes, so you don't get conflicting flavours or added sugars. My favourite is Sun Warrior Classic Protein. I'd love to hear what you guys are doing at home too! If you have any other recipes for bliss balls or ways to create protein based desserts and snacks I'd love to hear them!

Email, tweet or comment!

Love Jade

xx

Wake Up Flawless

Busy girls guide to looking glam without makeup!

Are you a gym bunny, busy mum or  career woman on the go? Some superwomen are all three! Regardless of what your days are filled with, life is too short to spend time in front of the mirror worrying about makeup!

Avoid next day awkwardness if you 'play sleepovers' unexpectedly! No panda eyes or foundation left on the pillow.

2014 was the year of the #nomakeupselfie and 2015 is the year to put this into practice everyday!

If you're particularly attached to your bronzer or can't leave the house without mascara then here are some great beauty ideas for bare faced confidence.


Gradual Tan- Using a gradual tanner will help even out your skin tone without applying foundation. Great for all over the body and face, it's the easy, natural looking way to be ready for any occasion. My favourite is Mine Tan three-in-one gradual tan. It's gentle enough to use all over; even on sensitive skin. No tan lines or orange cake face, just your own gorgeous features with an added glow.

Teeth Whitening- The most effective way to enhance your smile is to brighten up your pearly whites. Having your teeth whitened will give you more confidence and another reason to smile! It's no secret that I love an occasional glass of red wine! (I know that my friends reading this will be rolling their eyes at this point or smiling remembering one of many great nights on the red!) However red wine, along with coffee and foods with strong pigment (think deep colours like spinach and beetroot!) can dim your smile over time. I visited Pure Smile in Sydney recently and was thrilled with the results. There are plenty of at home treatments to top up the treatment as well, so you can keep enjoying your favourite pinot guilt free!

Eyelash extensions- I'm not talking about huge stripper eyelashes! When I worked at Luella in Prahran years ago I was amazed to see how natural and lovely eyelash extensions can look! Particularly useful if you don't have time for mascara, have sensitive eyes or if you exercise a lot. I had them done when I was doing lots of Bikram Yoga, because mascara is ALWAYS a bad idea if you plan to get sweaty after work!

Arnica Cream- This little beauty secret is the best tool to improve dark circles under the eyes. It is an anti inflammatory cream that is often used to treat skin bruising, but a little dab under the eyes will help lighten any signs of a big night out.


After working in the beauty industry for years as a therapist, laser technician and manager it's nice to be able to share some tricks of the trade!


Have I missed anything? Let me know your other makeup free beauty tips!

Fitness Life Hacks

My New Balance

2015 is off to a great start, with so many resolutions and health goals kicking off it's a great time to make significant lifestyle changes for overall health.

Although I've always led an active lifestyle, somehow my routine has been amped up and I'm seeing changes in my body that before I struggled to achieve. Maybe because I've turned my whole life upside down. I've put myself in a position where I'm forced to go that bit further.

Here's How.

Ditch the car

So I moved from Melbourne to Bondi and made the decision to leave my car behind. It's been life changing. Public transport to work has been pretty easy and there are so many hills around Bondi that all the walking has been paying off! My walk to travel to work puts another 30minutes on my daily activity and that's not even counting walking to yoga classes, the beach or the supermarket!

Buy a nutribullet

I got one for Christmas and it's been amazing. I've been whizzing up my greens for breakfast every morning and it keeps me full right through till lunch time. If I've done some yoga after work I'll make a yummy protein blend as my dessert.

Go Green

The other thing about not having a car is that I'm less inclined to go out to eat or give in to any cravings that a quick supermarket trip may have fixed! Also my closest store is an organic fruit and veg shop, so it's easier to stock up on nutritious goodies! I'm surrounded by stores and cafes that encourage healthy options. Find your own closest health stops and make the most of them!

Find a training buddy

In my first week in Bondi I was lucky to find so many people who share a fit lifestyle. I got chatting to someone who was working out near my house- and now we train together 3 mornings a week! It pays to network and find like minded people to keep you inspired and motivated! Try joining a local fitness class or find an online forum to connect with people in your area.

Use what's around you

Remember that old skipping rope? Use it for 5 minutes a day. Sprint up that hill on your way home. Run along the sand when you go to the beach. Take the stairs. Use whatever is around you to incorporate movement into your day.

Fruit instead of lollies

Think of fruit as natures candy. If you watch a movie instead of chips and chocolate try having a big bowel of fruit salad. So delicious. Why would you want a strawberry flavoured lolly when you can have the real thing?

Find a Happy Balance

Be happy. This is the key to success. Don't be so focused on training that you forget why you're doing it- to make the most out of life and your health! I've been having so many great adventures, pool parties with harbour views, Flickerfest film festival, So Frency, so Chic French music festival (champagne included!) and we have lots coming up for the long weekend as well!




Let me know how you're finding your balance in 2015

@JadeHunter_