Tuesday, September 27, 2011

Stair Climber HIIT Workout

If you're looking for a new HIIT (High Intensity Interval Training) workout other than the usual walk/jog, jog/run, elliptical or treadmill workout try doing HIIT on the stair climber next time you're at the gym.

Here was MY 20 minute program. Everyone is different and will be at different levels. Also, machines vary so take a look at the RPE (Rate of Perceived Exertion) chart below for you to refer to when doing YOUR workout!

  • Warm-up for 3 minutes at an RPE of 2-3
  • Climb stairs quickly for 30 seconds at an RPE of 5-8 or even 9
  • Rest/Active Recovery for 90 seconds at an RPE of 4-6
  • Repeat this 30 seconds on with 90 second recovery
    **8 times**
  • You should be a beautiful sweaty mess at the end so thoroughly enjoy your next step which is cool down... 
  • Cool Down...Allow at least 3-5 min for a good cool down, take more time if you need it at an RPE of 4 or 5 & tapering to 1-2 on the RPE scale.
    **If at ANY time you begin to feel shaky, weak, lightheaded, dizzy or you feel as if you can't continue...STOP immediately! Exercise smart...not injured!

Friday, September 2, 2011

Veggie Packed Sandwich

Veggies are a very important part of your daily diet and should be eaten with virtually every meal.
Here is a quick sandwich I made that is better than any fast food drive-thru meal that packs a powerful nutritional veggie punch!

Notice the bite I HAD to take before snapping a pic! Mmmmm :)

Remember...I don't measure so these are approximates.
1 slice of Ezekiel bread (or whole wheat bread. Use a whole wheat pita or tortilla...it's up to YOU)
1/4 cup sliced red pepper (Use whatever veggies you have on hand at the time.)
1/4 cup sliced sweet onion
1/2-1 cup spinach
2 baby portabella mushrooms
1-2 tsp olive oil
1 slice reduced fat swiss cheese
1-2 slice lean meat of your choice (chicken, tuna, deli turkey, roast beef, ham etc...there are many good deli meats available that are nitrate and nitrite free...Go for those!)
Go vegetarian by skipping the meat!
Go vegan by skipping the meat and cheese!

Lightly toase Ezekiel bread in toaster
In a pan over medium high heat, sautee' the red pepper and onion in the olive oil for 2 minutes.
Add the mushroom and spinach. Sautee' til spinach wilts.

Remove veggies from the pan to a plate.
Add meat of choice to pan and warm for 30 seconds to 1 minute each side.
Add slice of cheese on top of meat, let cheese melt slightly.
Remove meat and cheese from pan. Place the meat and cheese on top of veggies you put aside.
Place lightly toasted bread in pan and place all veggies, meat and cheese on top of bread.
Reduce pan heat to medium low and cover for 1-2 min to give the bread a chance to toast more, the cheese to melt and for everything to come together.

Plate it and enjoy!