Well, let’s just say I definitely overestimated the calories I burned at hot power yoga.
I didn’t feel like staying after work to use the gym, so at one point during the day I researched yoga places located between work and home and ended up buying a $50 unlimited monthly pass special for first time members. My knees have been hurting a little bit from bootcamp, so I figured yoga would help with that.
It was an awesome 75 minute class. Our instructor really left a lot up to us and how we felt. I needed a good sweat and a good stretch, and that is exactly what I got.
I was sweaty, happy, and wearing my mascara under my eyes. Wonderful. I also felt a few lbs. lighter, that’s for sure. At some points I had sweat in my eyes and mouth…. I’ll stop there.
As soon as I walked in the door, I through some veggies in a pan with coconut oil. I also opened up a can of coconut milk that’s been in my pantry forever. Not forever, like, expired forever, but you know… a long time!
I added salt, pepper, garlic, ginger, about 1/4 cup coconut milk plus 2 tablespoons of nutritional yeast to the veggies to make a creamy sauce.
Bam. Dinner and an ugly iPhone photo.
Okay, so once in a while I get e-mails from you guys with questions, so I thought it’d be a good idea to start sharing them as it might benefit more than one of you. And because, I like answering questions. So send more, please! I do get a lot of IIN questions, but I’ll save them for a specific post one that one day.
- When you are programming work outs, specifically strength, how do you rotate muscle groups? In other words, how do you work in each muscle group while continuing to provide enough recovery time?
Good question! It depends on the structure of the workout, but always start with large muscle groups first (i.e. Back first, biceps and triceps last. Quads and hamstrings first, calfs last). This is so that you don’t tire out the larger muscle groups before working on them.
Rest time is really important. Circuit training and supersets are great ways to rotate muscles and give breaks to muscles that need it. For instance, you can do a superset of push ups (chest) and pull ups (back), giving each muscle group a break while you work the other. That way, you can rest for less time in between sets.
Another important thing to remember is weight. The heavier the weight , the lower the reps and the longer rest time. Less weight means more reps and less recovery time.
If you are training muscles separately, not in circuit form, make sure you pay attention to rest time. It is key for results. If you go for 12 reps (struggling on the last rep), give yourself 45 seconds to 1 minute rest. You can do 15 reps with 30 second rest, 6-8 reps with 1:30 rest, etc. You basically want to give yourself enough rest that you are able to compete the allotted reps, but still feel fatigued by the end of the set.
- About your Polar FT4; how soon after you stop working out do you stop the calorie count? And what is the best way to clean the HR strap?
I usually stop it very shortly after I am finish working out. I’ll stretch and let my HR go down and then shut it off. Sometimes I will turn it back on (restart it) for a half hour while I am driving home from the gym or eating breakfast to see my EPOC (excess post-exercise oxygen consumption) when I do interval training.
To wash it, I usually just wear it in the shower. I take off the little piece in the front that snaps off and since the strap is already on me, I’ll just hop right in the shower and lather up. Tip – I do this with my bras too for a gentler wash. Someone at Victoria’s Secret told me to do this once! I’m pretty sure you can throw it right in the washer too, but I usually need it quicker than that since I use it at least 5 days a week.