Episode 40 Resources

Links and addtional info about everything discussed in this episode

HIIT or Miss? To Tread or Not to Tread?

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This week’s Magazine Rack is pretty insightful.  We have preached in the past about High Intensity Interval Training and how beneficial it can be, which, it is, but it doesn’t mean that its for everyone!  Check out this post from the NASM Blog to learn more!

HIIT or Miss–The good–and not-so-good–news about high-intensity interval training.

How many times do we say “I’ll just run on the treadmill to get my cardio in!” and then, once we get there we’re like “OMG this is so incredibly boring, get me off of it!”  This is a great article on How not to be bored on the treadmill ever again (with workout!) from Well & Good!



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To go along with the Magazine Rack article on the treadmill, here’s something fun you can do as a Tabata that our trainer, Jenel Stevens used to do with us!

They’re called go-getters.  While on the treadmill, make sure its off and run in place pushing the belt on your own.  Perform it in tabata form and its an excellent workout!

Treadmill Tabata 

Explain Tabata – Tabata Pro Tabata Timer App

20 seconds go-getters, 10 second break.
20 seconds go-getters, 10 second break.
20 seconds go-getters, 10 second break.
20 seconds go-getters, 10 second break.
Repeat for a total of 4 minutes.

Hearty Back to School Recipes

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It’s back to school time and its all about packing lunches for the week & having meals and snacks on hand that are good for you, yet enjoyable, to look forward to!  These two recipes from PaleoGrubs.com are fairly simple and will get you ready for autumn!

The first is a Roasted Butternut Squash Soup! We’ve made a similar soup before and honestly, its so worth the time you put into it!


Roasted Butternut Squash Soup 

And there’s nothing better than a yummy snack that is healthy at the same time!! These baked apple chips look fantastic and would go great with the soup or even with a salad!



Snack – Homemade Baked Cinnamon Apple Chips


First Hand Back to Basics

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Back to Basics

With all abundance of fitness programs, workouts, training, offers and trends in the world there comes a time where you have to refocus, regroup and reevaluate your fitness.  We can all go hard, but sometimes only for so long.  It could be that your intense workouts just aren’t giving you what you need, it could be that you’ve injured yourself or it could be that you’ve come down with a health issue.  There’s nothing wrong with bringing fitness back to the basics.  Most of us who began a weight loss journey started simple. A walk on the treadmill.  A 20 minute run.  All just a few times a week.  Maybe you included some basic circuit training in between. Regardless, you saw results right? And this motivated you to keep going, correct?  Our bodies need constant change and that doesn’t always mean for the increase in intensity but sometimes the opposite.

Basics different for everyone – basics for us was cardio machines and weight circuit at the gym.  High intensity interval training is great and effective, but if you have a condition that prohibits you from partaking in those activities, it can be frustrating to know that you can’t participate in those types of workouts.  A simple routine can be just as effective – some even say that it’s better to not stress your body and take a break from “killing” it every so often.

The key is to not let it get you down and out, to keep on moving and realize that what you did before will work again, especially if you have come as far as we have.  There comes a time when pressing the brakes a little can actually be more beneficial.  Stressing yourself, not sleeping enough, working out too hard and not eating enough can all raise stress hormones in your body and actually prevent you from seeing results.  There is a happy medium that we all have to find.

It’s about finding your sweet spot, as we are all different.  In the past 3 weeks since we have been in the gym doing weights and cardio with a clean diet, we have seen better results then we had been seeing for months fitting in high intensity interval workouts when we had time.  We are building our endurance and strength and when we are ready to tackle HIIT again, we will be even better then we were before.

The takeaway?  Listen to your body, period the end.  If something does not feel right, stop.  We are not talking about soreness or a little tiredness, we all know our bodies and when enough is enough.  There’s nothing wrong with taking that cue and jumping on a simple weight machine or treadmill, it’s the difference between hurting yourself further or keeping yourself in the best shape you can without injury!

FourC Fitness’ Tips:

1. Keep it simple
2. Tell your trainer your goals/what you are feeling
3. See a doctor
4. Do your research
5. Walk, bike, play, be active
6. Weight circuit machines at gym
7. Simple body weight exercises at home – use something like the inMotion App (Check out our past blogs about it!)
8. Keep it exciting with music
9. Set distance goals for a short amount of time so you push yourself
10. Change it up, switch machines if you get too bored
11. Keep it steady, dare yourself to do 1 thing for 30 minutes and note how your body feels
12 .Challenge yourself to try something different like incline

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