30 Day Tabata Workout Challenge

30 Day Challenge ~ Tabata Workout

Tabata Exercise

The workout is a 4 minute, high intensity workout where you exercise intensely for 20 seconds, rest for 10 seconds, then back on for 20 seconds.  Repeat this routine for 8 times to equal your 4 minute workout.  If you have time to do more, there are different movements you can do.  Do each one for 8 times (4 minutes).

1. Flat up jumps (legs apart) - lay on ground with arms ready to push you up, then push your self up to a standing position, then jump with feet apart. (My cub scouts call this the burpee.)  It's like getting on the ground from a standing position, do a push-up, stand-up and jump.

2. Mountain climbers - run in place with both hands on ground.

3. Squats - bend down with arms out in front knees over toes, feet flat on ground

4. Push-ups ( easy or hard) easy = knees and hands,  hard = feet and hands

5. Sit-ups ( easy or hard)  easy = arms over head crunch up to touch knees, hard = arms over head crunch up to touch feet.

Oh....it's really important to stretch out before and after doing these exercises.  You don't want to be pulling any muscles.

My husband has been doing these for the past two weeks.  He comes back just a huffing and a puffing. He certainly reaches his target heart rate doing this.  The first week he could barely do two minutes. He's not out of shape, so we thought.  But this exercise routine is harder than it sounds.

Most of these exercises certainly target cellulite.  Yeah!  No way can I NOT do these all month long. That and the skin brushing, I had better banish that cottage cheesey stuff for good.

Give this a trial run.  Let me know how well you do.

HINTS & TIPS: By increasing my workouts to 10 minutes and doing 30 seconds high intensity and 30 seconds slower, I've lost 3 pounds that stayed off in 2 weeks.  After 30 days, I had dropped 6 pounds, and several inches off calves, thighs, hips and waist.  Even with diet going berserk with the holidays, my weight came back off in just like 3 days as opposed to 3 weeks.  I'm sold on this and do it 5 days a week.

Rebounding Benefits (Mini-Tramp Exercise)

Rebounding, or jumping on a mini-tramp for exercise provides many benefits.  Throughout the years, I've add various issues regarding a sluggish lymphatic system.  Doing my own personal research, I learned how rebounding is one of those great exercises to help with this.  Not only that, but rebounding helps considerably in increasing circulation.

I've been doing a lot of research lately to find the best all round exercise.  As a little child, I remember my mom telling me that I caught everything that came along and was always sick. Even immunizations didn't always help me.  I made it my goal to live and eat a healthier life style when I grew up.  To some extent I was successful.  Now I'm starting to fall back down again, and with my research have discovered that my lymphatic system may never have been what it should have been.  That is your immune system.

Lymphatic System

I have discovered that there are 2 really great exercises to help your lymphatic system; rebounding and jump roping.  I don't have the space to jump rope indoors, and wanted something that I could do either inside or outside.  Rebounding is my answer.  You can find articles that describe various types of rebounders.  You'll need to decide what works best for you.  Currently I am using a mini-tramp rebounder.  There are pros and cons to it.  The one that tops my pro list is the price and convenience of obtaining one.  It meets all the requirements to provide me with a great exercise experience.

Mini Tramp Rebounder

My routine includes 2 minutes of warm ups where I keep my feet firm on the mat and just bump around, not jump.  Then I follow with 50 jumping jacks, easing my way upwards by 25 each week.  Then I jog in place, so that the total time of all of this is just under 10 minutes.  Then when my husband comes down to do his Tabata Exercising (mountain climbers), I will follow the pattern and jog as fast as I can for 20 seconds, rest jog for 10, and back on again for 4 minutes.  Then I do 3-5 minutes of cool down jogging.  This is my routine for the first week.

The 2nd week I'll do that and later will be going back down for another 10 minute jogging exercise.  The 3rd and 4th week I'll add an additional 10 minute jogging routine each week.  So by the 4th week I'll actually be jumping approximately 50 minutes or so.  There are several youtube video workouts to choose from.

Please share your experiences with Rebounding.

Check out these articles about rebounding.

http://www.wellbeingjournal.com/rebounding-good-for-the-lymph-system/

http://healthyliving.azcentral.com/expect-weight-loss-results-rebounding-11786.html

31 Ways Trampoline Jogging/Rebounding can improve your Well Being

1.  Rebounding strengthens the heart and other muscles in the body so that they work more efficiently.

2.  Rebounding provides an increased G-force (gravitational load), which strengthens the musculoskeletal systems.

3.  Rebounding protects the joints from the chronic fatigue and impact delivered by exercising on hard surfaces.

4.  Rebounding helps manage body composition and improves muscle-to-fat ratio.

5.  Rebounding aids lymphatic circulation by stimulating the millions of one-way valves in the lymphatic system.

6.  Rebounding establishes a better equilibrium between the oxygen required by the tissues and the oxygen made available.

7.  Rebounding increases capacity for breathing.

8.  Rebounding circulates more oxygen to the tissues.

9.  Rebounding results in better mental performance, with keener learning processes.

10.  Rebounding tends to reduce the level to which the arterial pressures rise during exertion.

11.  Rebounding can lessen the time during which blood pressure remains abnormal after severe activity.

12.  Rebounding increases the functional activity of the red bone marrow in the production of red blood cells.

13.  Rebounding decreases the volume of blood pooling in the veins of the cardiovascular system preventing chronic edema.

14.  Rebounding improves resting metabolic rate; therefore more calories are burned for hours after exercise.

15.  Rebounding causes muscles to perform work in circulating fluids through the body to lighten the heart's load.

16.  Rebounding encourages collateral circulation by increasing the capillary count in the muscles and decreasing the distance between the capillaries and the target cells.

17.  Rebounding lowers circulating cholesterol and triglyceride levels.

18.  Rebounding lowers low-density lipoprotein (bad) in the blood and increases high-density lipoprotein (good) holding off the incidence of coronary artery disease.

19.  Rebounding promotes tissue repair.

20.  Rebounding for longer than 20 minutes at a moderate intensity increases the mitochondria count within the muscle cells, essential for endurance.

21.  Rebounding adds to the alkaline reserve of the body, which may be of significance in an emergency requiring prolonged effort.

22.  Rebounding improves coordination between the proprioceptors in the joints, the transmission of nerve impulses to and from the brain, transmission of nerve impulses and responsiveness of the muscle fibers.

23.  Rebounding improves the brain’s responsiveness to the vestibular apparatus within the inner ear, thus improving balance.

24.  Rebounding offers relief from neck and back pains, headaches, and other pain caused by lack of exercise.

25.  Rebounding enhances digestion and elimination processes.

26.  Rebounding allows for deeper and easier relaxation and sleep.

27.  Rebounding can curtail fatigue and menstrual discomfort for women.

28.  Rebounding minimizes the number of colds, allergies, digestive disturbances, and abdominal problems.

29.  Rebounding tends to slow down atrophy in the aging process.

30.  Rebounding is an effective form of exercise by which the user gains a sense of control and an improved self image.

31.  Rebounding is Fun!

Raspberry Ketones by Summit Nutritions

Details:  Pure Raspberry Keytones by Summit Nutritions contain no additives, filler or artificial ingredients.  It is made in USA with FDA approved cGMP (current Good Manufacturing Practice) which is the highest quality standard for manufacturing supplements.  You can purchase yours here on Amazon.

Raspberry keytones are a proven fat burner and appetite controller.  It helps regulate glucose levels and fatty acid oxidation.  It burns the body fat and converts it into energy when the body needs it.  This is how your feel less likely to eat.  When combined with a regular exercise program and a balanced diet, you can achieve great weight loss.

Review:  When I first opened the bottle of Pure Raspberry Ketones, the aroma of raspberries swirled to my senses.  It was heavenly.  I figure if I'm going to be taking pure raspberry ketones, I ought to smell raspberries.  What I couldn't figure out though is while the company stresses "Pure" and "Natural" I was surprised to see a bright pinkish/reddish capsule.  To me that just didn't fit right.  However, despite that, this product does work.

#RaspberryKetones

I take one capsule which contains 500 mg of raspberry keytones in the morning prior to breakfast, and again in the evening prior to dinner.  I find I am not as hungry throughout the day.  My husband has even commented on how I don't snack all day long like I used to.  I'm trying to get him to take some, but he is hesitant.  I actually think he doesn't want to give up his chocolate trail mix.

I have maintained a consistent, yet steady weight loss by taking the raspberry keytones.  I honestly haven't changed my diet nor my exercise plan.  In fact, my exercise plan has actually gone out the window the last couple of weeks. So yes, I did change my exercise plan, I'm not doing it currently, and I am still losing weight.

Personally, this coming week I feel I need to change the time I take the evening capsule.  I need to take it about an hour after dinner time, so I won't want to snack during the evening when we sit down to watch movies.  All in all, I believe this is a great product. Raspberries alone are a very healthy choice, the raspberry keytones are great too.

Pros:  Love that this product works to help suppress my appetite. Especially love the smell of the raspberries when I open up the bottle.

Cons:  Don't like the bright pinkish/reddish capsule.  To me it just isn't natural.

My Rating:  Thumbs Up!!!

Disclaimer:I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Pro-Biotics Pro-15

Details:  Pro-15 by HyberBiotics contains over 5 billion and 15 different strains of probiotics.  It is 15 timex more effective than capsules.  These will not only help the small intestine but will reach into the large intestine as well.

#PROBIOTICS

Pro-15 will help improve your mood and energy levels, will help relieve sensitive stomachs (gas, bloating etc.), will help you get well and stay well by restoring beneficial bacteria, and will help you lose weight.  It is time released to allow you to receive the benefits throughout the day, not all at once.

Review:  I know and understand the importance of Pro-Biotics.  Over the years I have used them on myself and my family for various reasons, all with postive results.  It's been awhile since I've last taken any probiotics.  I was excited to test and try out HyperBiotics Pro-15.

The first thing I liked was the very small round "pearl" that I had to swallow instead of a capsule.  I also like the fact that it is time-released.  Therefore, just one a day, and I don't have to worry about it any more.

I do have a sensitive stomach, and more so just recently.  When I take one Pro-15 prior to food in the morning, my stomach feels better the rest of the day.  I felt more alive and not so dragged down.  My system cannot tolerate much meat.  I usually have to down several papaya tablets after eating meat.  Well, with the one Pro-15 in the morning, the day I ate a sausage hot dog, my stomach felt fine afterwards.  That was a first.  My husband was surprised I could eat it without taking papaya or ginger root or anything else afterwards.  Since it worked so well with the sausage, I personally know it will work well for me.

I strongly recommend this product for any who have intestinal issues. You can get yours here on Amazon.

Check out this 2 minute video.

Pros:  Like having to take just one a day and that it is time released.  Also like how small it is.  It really works well and fast.

Cons:  Nothing.

My Rating:  A Big Thumbs Up!!!

Disclaimer:I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Raspberry Ketones

Details:  Raspberry Ketones by Xium are a 100% natural safe and effective product.  They help boost weight loss.  When combined with better eating habits and increased exercise, one will notice rapid weight loss.  Xium provides a completely natural product with no fillers or binders.

#BestWeightLossPill

Review:  I have tried Rasberry Ketones before.  The first thing I noticed with Xium's is that they did not smell like raspberries like others I have tried.  I was disappointed by that.  However, it did not deter me from trying this product.

A daily dose is 2 capsules twice daily for a total of 1000 mg a day.  The very first day, the very first 2 capsules I noticed immediate results in not feeling as hungry as normal.  I was impressed at how fast that worked.  I even lost 1 pound the very first day.

My schedule has been interrupted and I haven't been able to exercise daily like I had been used to.  However, as long as I kept up with the 4 capsules of Raspberry Ketones daily, I lost or maintained my weight.  Then I had a long weekend where there was no exercise, just walking long distances at a leisure pace, and definitely not the best as far as diet goes.  I also stopped taking the Raspberry Ketones.  My weight jumped up as expected.  Getting back on the ketones, my weight again dropped that very day.  All of this was during the very first week of taking the Raspberry Ketones.

I'm impressed enough to keep up with the routine of taking the 4 capsules daily, and improving on my exercising, and I am now eating much better.  This is a winner for me.

Pros:  These really work at helping to lose weight, and keeping it down even if weight loss isn't daily.  I feel less hungry throughout the day, so automatically eat less now.

Cons:  Missed the smell of the raspberries when I open up the bottle like I got from other companies.

My Rating:  Thumbs Up!!!

Disclaimer:I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Details: Pharmacist Weight Loss Formula by Omni Herbals is a dietary supplement to help one safely lose weight.  They offer a 100% 60 day money back guarantee on their product.  This product helps inhibit fat production, increases fat burning, decreases appetite, and promotes healthy body weight.

Review:  I was given an opportunity to review this product for free.  My opinions are my own.  

The very best thing I liked about this weight loss supplement is that it Did Not contain caffeine.  Too many products out there do.  I personally do not want to take caffeine into my body, but I also have adverse affects when I do.  To find any kind of weight loss product without is hard to do.  Then if one is lucky enough to find one without caffeine, it usually doesn't work.

Well, this product really does work without the caffeine.  I wasn't sure just how well this would actually work, but I gave it a try and I really like the Pharmacist Weight Loss supplement.  I wasn't expecting it to work very quickly, but within 2 days, not changing anything by way of what I ate, or my exercise routine, I lost 2 pounds.  I was surprised.  By day 3, I started noticing I wasn't as hungry throughout the day as I normally was.  Therefore, I started to eat less.  By day 5 I had lost 3 1/2 pounds. 

 I only took half a bottle of this product, stopped, and waited to see how long before my appetite returned, and how long the weight would show up.  Now, I need to let you know, this was all during Christmas and New Years when I, like so many other people, eat all of those high carb, high fat, high caloried delicious foods that usually only come once a year.  Well folks, the weight stayed off, and my appetite didn't return to the ravenous hungry ways of pre-Pharmacist Weight Loss supplement for over a full month.  It wasn't until near the end of January when stress settled in, and yes, I do believe it was truly stress, that my weight started to creep back up.

Let me tell you this is one product I am sold on for a permanent weight loss solution. I've been very impressed by it.  I think you will be too.  I did not notice any side effects whatsoever than to just lose weight.  It's a terrific product.  You can see the ingredient list here.

Pros:  It works, and for me it worked almost instantly.

Cons:  A little more pricey than I want to pay.

My Rating: A big Thumbs UP!  

Raspberry Ketones

Disclosure: I got this product as part of an advertorial. (I have to display this disclosure for Tomoson.  Actually my friend received it as a winners prize, my product hasn't shipped yet. However, please read my review next week on the Omni Herbals Pharmacist Weight Loss Formula.)
Details:  Raspberry Ketones are the latest in helping your metabolism.  Dr. Oz calls it the miracle in a bottle to help burn fat.  Two capsules have the same amount as 90 pounds of raspberries.  Raspberry Ketone Blast is all natural, completely safe without any side effects.

Omni Herbals is the company behind Raspberry Ketones.  You can find them on Facebook and Twitter. However, if you go to Amazon, you can purchase the product even cheaper.

Review:   One of my friends won a complimentary bottle of Raspberry Ketones from Omni Herbals.  She really liked it and said it worked to help keep her from eating all day long.  It decreased her appetite and she didn't eat as much at each meal.  Because of that, she was starting to lose weight.  She was making great progress, when the bottle ran out.  She said it took about 1 1/2 weeks before it seemed to stop working altogether and her appetite increased and she was back to eating like normal.  She only had about 10 pounds to lose, so she wasn't sure if that could have had some effect on the supplement not working as well as it does for others.

I was supposed to receive a bottle from Omni Herbals for review of the Raspberry Ketones.  I never received my complimentary bottle, so can't say from my perspective how it works.  I've read rave reviews about the product however.

According to Omni Herbals website, Raspberry Ketones should help in the following ways:

• Increase fat burning
• Increase breakdown of fat in cells
• Boosts/regulates metabolism
• Improves/maintains health through acai berry antioxidant qualities
• Promotes satiety as body disposes of waste and toxins
• Promotes natural weight loss with no side effects
• Prevents feeling of being wired and anxious as no stimulants are added

Pros:  Smelled good and no side affects.

Cons:  My friend said they worked, but not a permanent solution for her.

My Rating:  Thumbs Up & Down.  Thumbs up for smelling good and a thumbs down because it was a temporary solution; and I didn't receive my product for review even though Omni Herbals say otherwise.

Disclaimer: I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

How To Rub Your Stomach Away The Crane Exercise by Stephen Chang, M.D.

Details:   Yep! You read that right.  Dr. Chang has this theory that by rubbing your stomach you can promote proper digestion, sound sleep and a healthy heart. This weight  loss method comes from ancient Chinese sages.  To help one live a long and healthy life you need to have a strong internal system.  This includes strong abs, internal organs, lungs and circulatory system.  This exercise helps with each of these.

Extremely overweight people burden their entire body.  For every inch you gain in girth, your body grows approximately 4 miles of blood vessels to nourish the extra tissue.  The digestive organs now have to work harder, as well as the heart.  Blood pressure sky rockets due the obstructions in the circulatory system.  Lower back pain and physical fatigue are other ailments one has to deal with by being overweight.

A simple and effective way to help lose weight is by doing a 2 minute exercise.  First lay flat on your back and relax.  If you are right-handed use your right hand, if left-handed use your left hand.  Put the palm of your hand on your navel.  Simply rub in a clockwise fashion from the center.  Start with small circles and then gradually expand the movement until the upper and lower limits of the stomach and abdomen are being rubbed.  Rub slowly and with gentle pressure.  Once you have rubbed in this direction for 1 minute, reverse directions.  Begin with larger circles ending with smaller circles until you are back to the center of the navel.  May repeat as often as you desire.

By doing this massage exercise,  you are you are You are using your own bodily electricity to gently massage the intestines, the blood vessels, and the digestive and eliminatory system.  The fatty accumulations and deposits are disrupted and passed into the eliminatory system and out of the body.  By rubbing in a clockwise direction you encourage proper and easeful bowel movement.  When you rub in a counterclockwise direction this helps to solidify fecal material as it passes through the intestine.  Therefore your bowls should neither be hard nor loose.

This exercise has been compared to a gentle yet natural colonic irrigation.  Begin by doing this twice a day for at least two weeks.  This exercise works better if you imagine and concentrate of feeling warmth within the area being massaged.  This heat helps melt fat.  Also visualize energy filling the lower part of your body.  This exercise will not benefit you nearly as well without the visualization part.  Another benefit to doing this, especially as you go to bed, is that the blood is drawn away from the head and brain, your usual mental chatter will be calmed, and you should experience a restful sleep.

  

My Review:  My husband and I had tried this years ago, and recently ran into this booklet again and decided to give it another try.  He has put on excess weight in his stomach area, and I become constipated if I don't keep up with my calcium/magnesium/zinc tablets.

The first night we tried it, it was a rather cool late fall evening.  The first thing we both noticed was after two minutes of rubbing (1 minute in each direction) how warm we felt, even down to our toes.  We did sleep better that night, but at first didn't think it was related to the rubbing.

We did this every morning and every night for 2 consecutive days when I definitely noticed a difference in my bowl movements.  It was working at least for me.  It took almost a full week before my husband noticed an increase in his bowl movements.  We did sleep better, but still hadn't paid attention to the relationship of rubbing our tummies with sleeping better.  After doing this review, it made us realize that the sleeping part is absolutely true for us.

We still have a hard time remembering to be consistent in rubbing our tummies every morning when we wake up.  We are pretty good at remembering to do this at night.  The other thing we need to be sure to do is to visualize our stomachs getting rubbed away, our health and vitality and energy all improving as we perform this quick and simple exercise.

Sometimes I think it is the simple and quick things that are so good for you that we overlook or put down because they are almost too good to be true.  But this is one of those things that I feel we will all benefit from by trying.

Pros:   Like I mentioned, I noticed an improvement in 2 days.   I really like how warm I feel after rubbing my stomach, especially prior to going to bed.  It is still winter time.  When I do not perform this exercise, I notice an immediate difference.  The days I do the exercise upon rising in the morning, I feel more energized during the day.  I feel like I accomplish more and that my mind is actually more clear and focused.  My husband likes doing it at night because it usually puts him right to sleep.

 Cons:  Since we haven't been exactly consistent in doing this both night and morning, my husband feels like he isn't gaining the benefits that are mentioned.  He also acknowledges that he needs to be more consistent.  It is our New Year's goal to do this twice a day for 30 days.  Even if we are up and dressed before rubbing our tummies in the morning, we are going to make sure we do this as soon as we remember. 

  My Ratings:  A thumbs  up for such a simple, natural way to help the elimination process, as well as to improve the circulation in my body.