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Be Kind To Yourself
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that’s simply not true…

There are SO MANY myths about weight loss.

I’ve heard them all.

There’s the myth about ab crunches melting off belly fat. (Sorry folks, spot reduction doesn’t exist. You’ve got to burn the fat from your body as a whole.)

Then there’s the one that says the faster you do an exercise the better, even at the expense of form. (Ouch. This philosophy has caused many injuries. Never sacrifice form for speed.)

I’ve even heard one that says recovery days are not necessary. (Rest days are actually of vital importance to your recovery and weight loss.)

But of all the fitness myths out there, the one that gets under my skin the most is the belief that fat loss comes as a result of long, slow cardio sessions. Hours and hours of running, biking, hiking, or swimming.

I’ve seen many people waste their time and effort on this one.

The truth is that intense, shorter workouts that incorporate resistance training with challenging bouts of cardio will burn fat quicker than a long, steady cardio session.

Who doesn’t love to save time?

If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of the results.

A much more effective, and time saving, technique is HIIT.

High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all it allows you to burn more calories.

There you have it—all you need to know to take your workouts to the next level.

Do you have questions about using HIIT to get better results? I would love to hear from you.

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your fitness goals.

Bonus Burn

After you exercise using HIIT, your body goes into a state of increased metabolic output. Simply put, this means that your body will continue to burn extra calories long after you have put down your last set and left the gym.

On the other hand, if you stuck with a long session of steady cardio, your calorie burning would stop quickly after you hopped off that treadmill.

I don’t know about you, but I like the concept of burning more calories after I’m done exercising. Talk about a bonus!

Say goodbye to steady cardio and embrace a whole new fitness philosophy centered around HIIT.

Watch how quickly your body begins to transform.

Low Carb Mini Muffins

Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 24

6 eggs 1/2 cup coconut oil, melted over low heat
1 teaspoon vanilla extract
1/4 teaspoon almond extract
1/4 cup grade B maple syrup
1 lemon, zest and juice
1/2 cup coconut flour
1/2 teaspoon salt
1/4 teaspoon baking soda
1 cup organic, fresh blueberries
1/4 cup sliced almonds

Instructions

1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.

2. In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.

3. In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.

4. Mix the dry ingredients into the wet ones, then gently fold in the blueberries.

5. Fill each mini muffin tin to the top, then sprinkle with sliced almonds.

6. Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.

7. Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.

Nutrition
One serving equals: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein

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Follow Your Heart!

We all know that in order to improve our health and fitness we have to eat clean and manage our portion control.  And, we have to move more.  

Easy, right?

Nope.  

How much cardio...?  What about weights?  Do I eat before the workout?  After?  What about sugar?

So many questions.

This is totally normal.   Sometimes we let our fears and apprehension stop us for doing what will actually HELP us.  

Follow your heart.  Let us help you get fit.  Be fit. Stay fit.

Your coach,

Tami

Links
Fitness Funnies
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Join Us and Be A Member Of The Hauk Fitness Community

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We are in the business of getting you the body and health you deserve.  Don't give up!

We are not like the other gyms and online workouts you will find.  We offer real workouts and real help for real people.  

What does that mean?

It means we focus on movements and work that are functional:  Our workouts help you build strength where you need it: walking up stairs, lifting your grocery bags, tightening your core.  Our workouts are designed to help you be stronger and more fit in every day life. Our specialty is weight and fat loss for people who are now ready to put their health and well-being first. 

We also know you live busy lives and your time is precious.  We appreciate the fact that you should not be so sore from a workout that you can't function the next day.  We will never have you perform exercises that will compromise your body or possibly injure you.  Real stuff. 

We truly love the results we get for our members.  Even if you live too far away to physically join us every day, you can be one of our tribe!

We now offer online workouts, recipes, and overall positive motivation for everyone!

We run a virtual Boot Camp complete with live workouts and a ton of videos in our library for you!

The best part is you can join us and reap the same benefits of our in-person boot camp for just about a buck a day.

Your health and wellness is worth it!

You can sign up online safely and securely 24/7

Go to www.haukfitness.com  and then click on the drop down bar "What We Do"  Go to "Sign Up" and then scroll down to our online membership!  

Workout with us in real time and you can always scroll through our video library for fun Tabata workouts, workouts with weights or just a body weight session!

The time is right to get fit. Be fit.  Stay fit

www.haukfitness.com  ​

Email: hauk45@Comcast.net
Phone: 847-562-6465
Web: www.haukfitness.com