Fan the Flames - Burn More Calories in Less Time

Do you want to burn more calories and do it in less time?  Stupid question, right?  Well, there is no gimmick, there is no pill, no cream, no crazy exercise machine - the magic is in the INTERVAL.  Interval training has been around since the 30's when it was developed in Sweden.  You probably heard it called "fartlek" if you did high school track, it means "fast play" in Swedish for its bursts of speed in various lengths and duration.  Intervals are an athletic training system that combines short bursts of high intensity activity, called intervals, with rest periods or periods of low intensity activity.  By alternating the two throughout your workout, your body is forced to exert more energy than it would if you did a steady, continuous activity at moderate intensity.

Short on Time?
Who is not short on time these days?  The best part of interval training is that it does not require the same length of workout to get the same outcome.  Instead of hopping on the elliptical machine and exercising while you read a magazine for 45 minutes, do 15 to 20 minutes of interval work.  It will be more challenging, but it will go much faster, and you will like the results that you see.  These workouts are very fun and a great way to shake up your routine and at the same time burn extra calories.

Interval training requires your body to use different types of fuel for energy.  It stresses your body in a positive way and forces it to adapt.

Losing Weight

According to the American College of Sports Medicine, short, high-intensity activities burn more calories than longer, low-intensity aerobic workouts.  Which is why it is of course one of the best ways to lose weight.

Interval training is accomplished by adjusting several things in the workout:  the length or duration of the intervals, the length or duration of the rest period, and what activity you are doing during the rest period.  An increase or decrease in activity level corresponds to and increase or decrease in heart rate, and that is where the extra calorie burn comes in.  However, it is not really how fast your heart beats that makes the difference, it is how quickly it slows or "recovers".

How to Apply It
You can add interval training to your normal activity such as running or walking.  Begin running at a moderate pace for a few minutes, then increase your speed for 30 seconds to a minute.  After each interval, allow your heart rate to decrease.  Of course, you are aiming to lengthen your intervals and increase the intensity of the intervals, and shorten your recovery periods over the long-term.  This can be done similarly on a treadmill  using speed and incline for your intervals, on the rowing machine, elliptical machine, or in the swimming pool.

Super Burn - Intervals with Strength Training

As a American College of Sports Medicine certified personal trainer, interval training is a critical part of my approach with clients.  However, most of the time I add one more important part of fitness to my sessions  which is building strength while burning maximum calories through interval training.  By getting off the treadmill, elliptical, etc. and getting moving with me, you can double the effectiveness of your workout and continue to burn more calories long after you have stopped sweating.  Even better, I will give you a max-calorie burning cardio/strength workout without leaving your home.  No more hitting the snooze - I will be at your front door in five minutes.  If you do hit the snooze, I will be calling you on the phone from your front porch.  After all, have you ever regretted a workout?  No way, it is just getting yourself to do it that is usually the problem.  Need even more motivation?  I will be right beside you doing every move with you, dripping with sweat, and breathing hard just like you.  I offer 30-minute and one-hour sessions for individuals and groups up to 4.  Make working out fun again, contact me for your FREE TRIAL SESSION IN YOUR HOME TODAY!


WHAT'S FOR DINNER?
Spinach is one of my families favorites, especially raw or mixed into dishes like pasta, pizza, lasagna, etc.  However, if you have ever eaten at a nice steak place, you probably tried and fell in love with creamed spinach.  You may have even convinced yourself that it was ok that it was drowning in cream, butter and cheese because it was spinach.  Well, it definitely does taste good, but unfortunately it has so much saturated fat and calories that I cannot enjoy it.  So, we were having some beautiful grass-fed beef tenderloin filets on Sunday evening along with sweet potatoes (it is not a steak dinner without sweet potatoes to me) and I really wanted to have spinach.  So, I created this very decadent tasting, but very light version of creamed spinach.  The kids gobbled it up, and Greg, who can guiltlessly enjoy steakhouse creamed spinach, loved every bite.  I hope your family loves it too!

"Creamed" Spinach
Servings:  4

Ingredients
1/2 cup fat-free evaporated milk
1/2 t garlic, finely chopped
1/2 t flour
1/2 cup Parmesan cheese, grated
1/8 t nutmeg, grated
Coarse sea salt and freshly ground pepper, to taste
10-12 oz. fresh baby spinach leaves

Directions
Heat a medium-sized saute pan over medium-high heat.  Add the milk and garlic and stir to combine as the milk heats.  Add the flour to the milk and whisk vigorously and continuously as the mixture comes to a gentle boil.  Reduce heat to low and continue to stir as sauce thickens.  Remove from the heat to add nutmeg, salt, and pepper.  Return to low heat and add the cheese.  Add 1/3 to 1/2 of the spinach, depending on the size of your pan and stir spinach into sauce as it wilts.  When there is more room in the pan, add more spinach and continue process until all spinach is wilted into the sauce.  If sauce seems too think after all spinach is wilted, add a couple of tablespoons of evaporated milk and stir.  You can keep spinach warm on a very low burner until the rest of the meal is ready to serve.  If you prefer, you could pour the spinach mixture into a casserole and top with a small amount of Parmesan cheese and breadcrumbs.  If serving immediately, place under a broiler for a few minutes to crisp the bread/cheese topping.  If serving later, remove from fridge and place in a 350 degree oven for about 20 minutes to heat spinach and crisp topping.

Here's to fresh, fast, and fantastic food.