High Intensity Interval Training should be a part of your workout regimen 2-3 times a week. That’s of course, if you are seeking a fast, efficient, and fun way to burn the maximum amount of fat in the least amount of time!

HIIT has been shown to increase your metabolic rate, burn maximum calories during your workout, and to keep your body in fat burning mode for several hours after your workout!

I use to spend endless hours a week on the treadmill and elliptical machine trying to burn calories with insane amounts of cardio. Little did I know that I was wasting my time. Now I spend more time with the weights and approximately 25 minutes (2-3 times a week) doing cardio! What a life changer!

So what exactly is HIIT (high intensity interval training)? HIIT training is an EFFECTIVE FAT-BURNING way of increasing your metabolic rate and building lean muscle tissue while burning fat. The idea is to alternate between periods of INTENSE effort with periods of moderate-to-low efforts. Studies have shown that you burn more calories during AND after your 20 minute HIIT circuit than you do in 20 minutes of doing cardio at a steady pace. With HIIT, your body has an after-burn effect that can last up to 48 hours after your workout! Now you can use your extra time to hit the weights… BAAAAM! HOT BOD in the making!

An EXAMPLE of a way I HIIT:

warmup: brisk walk/light jog

alternate between 3.0 and 8.0 speeds every 40-60 seconds.

Cool down

Keep in mind that this is an example for the treadmill, but the elliptical, stair master, and stationary bike are ALL fair game for HIIT!

At my fitness level, I make my low effort periods 15-30 seconds shorter than my high intensity periods. Try it out and play with a variety of speeds and time frames. I think you’ll find this to be a fun and exciting way to workout! It’s rewarding to see your speed and stamina begin to improve with this training method!

I’d love to hear about your experience with HIIT! Please share!


Good Night

Came across this graphic and thought I would share it with all of you. It’s very important for your physical AND mental health that you get an adequate amount of rest each night.

Get health and fitness tips at Greatist.com

Good night eatsquat friends ❤

Betty Rocker’s 30 Day Challenge

I have to say that week 3 and 4 of this challenge were really good! The workouts were challenging and fun to do! I definitely learned some new exercises to incorporate in my regular workout routines. Did anyone else stick with this challenge and find it to be a WONDERFUL and well planned out challenge? Betty Rocker is amazing! She is very talented and cares a lot about her followers!

If you haven’t already checked out her stuff I definitely recommend it!

In 4 weeks, I toned my abs in new places! I must admit I was skeptical when I started the first week, but damn! I have been following the progress of other fellow challengers and some of them had some CRAZY transformations! Mine was subtle, but because I took a BEFORE and AFTER photo, I have proof of the change in my abs! Had I not taken the photos, I probably wouldn’t have even known I made the progress. What is even crazier….? I GAINED ONE pound in the 4 weeks! I GAINED a pound but got LEANER in my abs?! WEIRD! I KNOW! But I’m telling you, I have the photos to prove it! This challenge has pushed me out of my comfort zone! I have been eating more and learning about a whole new eating lifestyle. I added 300 calories to my daily caloric intake, so a gain of only one pound really isn’t anything! I’m working on rebuilding my metabolism.

Anyway, I’ll share about my WHOLE NEW eating lifestyle soon. For now, I just want to say THANKS BETTY ROCKER! And if any of you stuck this challenge through, I’d love to hear your feedback!

Also, Betty plans to run this challenge AGAIN! So yes! I’ll let you all know when it’s starting again!



Some of my new favorite moves:

plank with legs lifts (1 minute)

2 count push-ups (1 minute)

bear crunch (1 minute)

Spice Up Your Life

Did you know that Capsaicin, the active ingredient in hot chili peppers, has been found to have the ability to boost your metabolism by more than 20 percent? However, this would also depend on your body’s sensitivity to the spice. If you already consume spicy foods regularly, your body might already be desensitized to this calorie-burning power of chili peppers.

Either way, I often cook many of my foods (especially my scrambled eggs) with cayenne pepper and red chili pepper flakes! My body might be desensitized which would suck, but I still like my food spicy!

So, if you don’t already spice up your life, you should! And keep adding a dash of cinnamon to your foods as well, because as I’ve mentioned before, cinnamon is another metabolism booster! I always put it in my oatmeal, my coffee, and even sprinkle it on my cup of vanilla almond milk 🙂

Grab Breakfast!

Did you know…..?

Research shows that people who eat breakfast within an hour of waking up boost their metabolism and tend to consume fewer calories by the end of the day. That’s compared to an individual that skips breakfast with excuses such as, they aren’t hungry, they “don’t have enough time to eat breakfast”, or they skip breakfast with the idea of saving calories for later in the day to “lose weight”. Turns out skipping breakfast is an easy way to sabotage your diet.

I’m definitely a culprit of skipping breakfast. I tend to wait 2 hours or more to eat my “breakfast” and do often find myself hungrier and making poorer choices out of ravenous hunger! I’m working on breaking this bad habit.

Do you have this bad habit as well? What’s your reason?

Lets all focus on starting our mornings off right with a breakfast of approximately 250-350 calories. Breakfast should be a healthy combination of complex carbs, fiber, and protein.

Good choices to incorporate into your breakfast menu: (mix and combine some of these for the right amounts of nutrients and calories for yourself)

Whole wheat toast/English muffin
Peanut butter
Almond butter
Lean turkey/sausage patties
Cottage cheese
Protein shake
High fiber cereals

Mix and match your carbs with fiber and protein!

Have a Fabulous Tuesday!

Eat well 🙂