One of my favorite ways to do cardio is in the form of HIIT or sprints. I absolutely hate cardio. Running gives me shin splints and visible bruising within minutes, the elliptical is boring, and I just dislike it. If I can pump out a quick 30 minute or so workout and burn the same – if not more – calories than steady state I’m so happy.
Of course, this rule doesn’t apply to days when I’m catching up on my favorite TV shows. I love the stairmaster on intervals and some True Blood or The Last Ship. Recently I’ve started watching X-Files from the beginning and it’s been heaven sent.
ANYWAY.
After today’s back/leg day workout I wanted to really up the ante. Since I have a break from school for 2 weeks (so I can write my senior paper and senior presentation) I’ve been getting SLEEP! It’s heaven sent because I was averaging like 4-5 hours a night, then going back to school for patient care/rounds, then crashing in bed for a few hours, then doing a half-assed gym session…ah. I was tired, hangry and over it. Once I got onto a more normal sleeping schedule my workouts became a joy again. Sure, during this carb depleted state I can’t rep out 275# deadlifts like a pro anymore but I can do 155# for 15 reps. I feel a need to make up for my week of sleep deprivation by killing it during my post workout cardio.
Today, I did some sprints on the treadmill.
Set your incline HIGH – I’m talking 10% or so. Do a 3 minute walking warm up with dynamic stretches. Now, set the treadmill for SPRINT SPEED. This is highly individualized, my sprint speed is like 6 mph haha. Do 15 seconds on/15 seconds off. That is, run for 15 seconds, jump off for 15 seconds, jump on for 15, etc. Do as many rounds as you can – mine usually adds up to 15 or so minutes. Cool down with a speed walking pace on incline.
Most importantly? DO NOT HOLD ONTO THE HANDLES. I could write a novel on why this is bad for you (oh wait, I did!) If it’s too hard, back down! Lower the incline, lower the speed. No one gives a hoot how high your treadmill is jacked up or how fast you’re running. You know your body best, don’t cheat yourself to “show off.”
Anyway, I love that little kick me in the booty workout. It gets my heart rate UP!
When I came home I was craving something new – which, if you’re a figure competitor a week out from a show, you know doesn’t exist. Your diet is strict to the point of eating the same thing every day. I really don’t mind this one bit because I’m a creature of habit. The less guess work the better for me. But I wanted to dress up a classic, so I made TUNA CAKES!
Tuna Cakes
- Beat 1 large egg until the yolk is broken
- Add 1 can of tuna – about 4oz total
- Season with your favorite seasonings – onion powder, garlic powder, Miss Dash, whatevs
- Add spinach if you’re feeling creative!
- Cook in a non-stick pan over low-medium heat until you can easily flip it
I added dijon to mine (aka the Holy Grail of Figure Prep) because to me dijon + tuna is the best combo ever. Depending on your ingredients your macros will change, but mine ended up as 187 calories, 1 g of carbs, 6g of fat and 28g of protein. I also added some broccoli with some Miss Dash steamed. In the mug is Chamomile tea, which I’ve been drinking like a mad woman before bed. I was raised by a tea-loving mother and it’s definitely carried onto my adulthood. Not pictured is the casein and peanut butter medley I had for “dessert.”
I’m going to end this post with a gratuitous picture of my back, because I’m really, really happy with the progress it’s made. I blame deadlifts!
It was my first time attempting it and I was surprised I got it! Of course, as I practice these I want to eventually straighten my legs completely and not hunch my shoulders so much. Those sort of body weight calisthenic exercises have been all the rage lately and I’m interested to try out a few!
