What's new with me?? Leaving for Orlando April 15th to work for Premier Nutrtion! YAY! Can't wait to get some fun in the sun. My most recent photo shoot with Tiffany Matson. It really looks like I can play huh?

I just tried this anaerobic interval sprint workout for the treadmill created by Peak Performance trainer Kaitlin Kay. Let me just remind you that interval training is a great way to dramatically improve your cardiovascular fitness while also increasing your body’s potential to burn fat, making this a great workout if you are training for a race or trying to lose weight. You should, however, have a strong running base before adding sprinting intervals into your workouts.

The incline setting should be zero for the entire workout.

Time Speed RPE*

Warm up 0:00-5:00 5.0 3
Sprint 5:00-6:00 8.0 7-8.5
Recover 6:00-7:00 5.0 3-5
Sprint 7:00-8:00 8.0 7-8.5
Recover 8:00-9:00 5.0 3-5
Sprint 9:00-10:00 8.0 7-8.5
Recover 10:00-11:00 5.0 3-5
Sprint 11:00-11:45 9.0 7.0-8.5
Recover 11:45-12:45 5.0 3-4
Sprint 12:45-13:30 9.0 7-8.5
Recover 13:30-14:30 5.0 3-4
Sprint 14:30-15:15 9.0 7-8.5
Recover 15:15-16:15 5.0 3-4
Sprint 16:15-16:45 10.0 7-8.5
Recover 16:45-17:45 5.0 3-4
Sprint 17:45-18:15 10.0 7-8.5
Recover 18:15-19:15 5.0 3-4
Sprint 19:15-19:45 10.0 7-8.5
Recover 19:45-20:45 5.0 3-4
Cool down 20:45-25:45 3.5 2-3


*RPE = Rate of perceived exertion (for explanation click here)

I just tried this at the gym and it is a killer workout! Speed 5.0 never seemed as sweet as it did when ending the third sprint interval at speed 10.0. Fit's Tip: Remember to do some high knee lifts before hopping on the treadmill!

Greek Spaghetti Squash

By: James
"The flesh of spaghetti squash comes out in long strands, very much resembling the noodles for which it is named. In this recipe, the 'noodles' are tossed with vegetables and feta cheese. You can substitute different vegetables, but be sure to use ones that have contrasting colors." Rate/Review | Read Reviews (529)

Prep Time:
15 MinCook Time:
30 MinReady In:
45 Min
Servings (Help)

Original Recipe Yield 6 servings
Ingredients
1 spaghetti squash, halved lengthwise and seeded
2 tablespoons vegetable oil
1 onion, chopped
1 clove garlic, minced
1 1/2 cups chopped tomatoes
3/4 cup crumbled feta cheese
3 tablespoons sliced black olives
2 tablespoons chopped fresh basil
Directions
1.Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
2.Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
3.Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
4.Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sauteed vegetables, feta cheese, olives, and basil. Serve warm.
Nutritional Information
Amount Per Serving Calories: 147 | Total Fat: 9.8g | Cholesterol: 17mg

Nutritional InformationSpaghetti Squash IServings Per Recipe: 6
Amount Per Serving
Calories: 147
Total Fat: 9.8gCholesterol: 17mgSodium: 269mgTotal Carbs: 12.8g Dietary Fiber: 1gProtein: 4.1gVIEW DETAILED NUTRITION
About: Nutrition Info
Powered by: ESHA Nutrient Database
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My fav AB Exercise!!

The Jacknife - I love it becuz it can be done anywhere and you can make it harder by adding pulses (pilates style). I do a set of 15 jacknives with 10 pulses. Start the movement arms overhead and legs extended. Raise your arms and legs at the same time,[shoulder blades off the mat] bring your hands down by your sides (palms facing down) pump your arms for 10 reps and return to starting position. Repeat this 15 times with 10 pulses (or pumps). Do 2 to 3 sets in between your workout! Burn baby Burn!

Sneak Up on Belly FAT

Eating more Fiber can lead to a trimmer waistline!!
* Add black beans to your morning omellete (it's divine with salsa)!
* Toss nuts and sunflower seeds into salads or snack on them between meals
* Keep the skin on when eating apples and baked sweet potatoes
* Sprinkle cinnamon (on your oatmeal or sweet potatoes) It has more than one gram of fiber per teaspoon.

HAPPY FIBER EATING = FLAT SEXY BELLY

POST ARNOLD :)

The Arnold Classic was a blast. It was like Halloween for Fitness Freaks like myself. I had no idea how big it was. Every year they keep adding to it so not only was it Figure/Bodybuilding and Powerlifting competitions going on there was a ton more! Fencing,gymnastics,a race, arm wrestling, UFC fighting [you name it they had it] Each morning they made the announcement to open the doors and a sea of Affliction and Lucky brand jean wearing fitness enthusiasts spilled forth! hehe It stayed busy all day long. Every Supplement company,magazine,Fitness clothing line, Nutrition books where present to Pimp,sample and push their product. Celebrities present were of course Arnold [My roomate Wendy shook his hand as he walked by] Sylvestor Stallone (aviator shades and all). Jamie Eason and lots of the alike. As long as you wanted to wait in line you could get your autograph and chat with your favorite fitness idol! On returning home my layover was in Chicago and in the bathroom I ran into Michelle Levesque (she's on the cover of this month's Oxygen mag)So you were bumping into your favs everywhere! I loved the girls I worked with. Wendy, my roomate was so driven and focused. It was inspiring! I can't wait to see all of them again and looks like I will soon! I will be traveling with Premier Nutrition this summer! yay! Orlando,Dallas,LA, Vegas baby! It will be one fun summer!