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The Club, Issue #002
April 15, 2020

Newsletter Issue #02 - April 2020

Wow! How the world has changed since my last newsletter! I hope you and the people close to you are healthy and safe. As we all wash our hands and distance ourselves, I hope the info below helps you stay on track with your healthy goals.

In this newsletter, you'll find...

📍What the Heck is Tabata? And How Do I Do It?

📍Tabata Inspired HIIT Cardio Workout

📍Plant Based Taco Filling

📍Home Workout Resources

What the Heck is Tabata? And How Do I Do It?

Tabata is a form of a high intensity interval workout program named after a Japanese scientist that discovered that short bouts of extremely intense exercise can have the same or even more of a positive effect as longer, moderate intensity exercise.

The key is intensity. The work interval in a Tabata workout is 20 seconds so you have to push yourself as hard as you possibly can. Exercise for 20 seconds, rest for 10 seconds and repeat 8 times for a total of 4 minutes. Very quick but very intense. Then you rest for 1 minute and do another 4 minute round with a new exercise.

You can pretty much pick any exercises you want for a Tabata style workout but bodyweight exercises work very well because you don't have to worry about picking up or replacing or changing out weights during your short rest time. Things like squats, lunges, pushups, star jumps or jump rope are all no-equipment-necessary exercises that would work for a Tabata workout.

You can create a Tabata workout that focuses on your core or your butt or uses a kettlebell or is all cardio based. Tabata is a simple to understand system that you can "plug in" whatever you want in order to add variety and intensity to your fitness program.

Since this type of program should be as intense as possible you might want to start with only once or twice a week and work up from there. Always be safe and be careful not to overdo it.

Happy Exercising!

Plant-Based Taco Filling

If your family is anything like mine, they LOVE tacos. I mean, who doesn't, really! I eat plant based as much as I can and my family is (mostly) on board too. So I decided to find a taco filling alternative besides just black beans. Mushrooms to the rescue!

I combine minced mushrooms with a small amount of minced red pepper and saute until soft. Add a little water and taco seasoning and let simmer. That's it! The amounts depend on how much you need and mincing the mushrooms takes time but it's worth it. Delicious!

Home Workout Resources

While you're staying home and staying safe, you may need to alter your regular workout routine. Here are a few resources to keep your fitness plan going even if it looks a little different. - a simple timer program that lets you set up intervals so you don't have to keep checking your watch. - a great site full of all kinds of free workout videos that you can filter and sort by type, time, fitness level and more. - virtual races you can do anywhere and within the time window of the event. And the best part is they donate a portion of every registration to a variety of charities.

Yoga With Adriene - an extensive collection of yoga videos for all fitness levels on You Tube

There are thousands of websites and YouTube channels available for workout programs so just make sure you do your research and make sure the videos or programs are high quality and created by knowledgeable, qualified people.

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