Tabata-- A four minute killer HIIT routine

20 seconds work, 10 seconds rest, for 8 rounds.

How effective can just 4 minutes of exercise be? Very. You will be amazed at how intense the four minutes of exercise will feel.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. Pretty much any form of cardiovascular exercise that uses a large number of muscles can be tailored to fit Tabata interval workouts, so feel free to be creative. Use them with sprints, burpees, a jump rope, the heavy bag, treadmill or rowing machine. Lessen the likelihood of injury by choosing a rate of intensity suited to your level of conditioning - be conservative. Also, go for "muscle confusion" by incorporating variety into your Tabata workouts. A few sessions per week will offer plenty of intensity.

The "Tabata Anything Workout" mp3, the latest from MyThoughtCoach.com, will make it easy by covering both the timing and music intensity. All you need to do is add the magic moves! The recording consists of a two minute warmup, followed by the eight rounds, and then ending with a generous cool down.

Really read to go for it? Here is a longer Tabata workout example. This workout consists of 4 separate Tabata Intervals, each 4 minutes. The total workout will last 16 minutes. Always begin with a moderate warm-up and cool down session ( if you are not already in good shape, check with a doctor before trying!)

* Jump Rope

* Pushups

* Squats

* Chin-ups or Pull-ups

Reference: Tabata--Four Minutes of Pain for Gain, ezine article by John Harker

Ensure success with EFT

By request, the most recent EFT is on releasing Food Cravings. Go check it out!

One of the ways to ensure your success with EFT is to be specific about the person, place, situation, feelings, or emotions connected to the issue you are addressing. Take a few minutes before you begin your EFT sessions to think about all the aspects that are tied to your issue.

Choose one aspect as your focus for your EFT session and set an intention to clear and release that aspect completely. Repeat the EFT sequences for all the aspects that you have identified until you feel like you have released your issue completely.

Dehydration can also affect the results you experience with EFT.
· Keep your body well hydrated.
· Always have a glass of water available to drink during any EFT session.
· After an EFT session, or any energy shifting process, make it a habit of drinking extra water throughout the day in order to support the shifting and rebalancing your body is doing.

Send me any questions or success stories you have to share! stin@mythoughtcoach.com

Click here for a wallet size tapping chart that you can print out.

EFT Meridian Points
· You can tap the EFT meridian points using either hand.
· You can tap on either the right side or left side of your body or both sides at the same time if that feels comfortable for you.
· You can switch sides at any time during the process.
· If you wear glasses, take them off to access the points around the eyes.
· You don’t have to worry about whether you are tapping on the exact spot. If you are tapping in the general area, you will be stimulating that point (refer to chart above or to points below).


Karate Chop-- use 3 or 4 fingers of one hand to tap on the edge/side of other hand between the wrist and little finger
Eyebrow --use 1 or 2 fingers, tap on either eyebrow above the nose where the eyebrow starts
Outside of Eye --use 1 or 2 fingers, tap on the outside edge of either eye on the bone
Under Eye --use 1 or 2 fingers, tap just below either eye on the bone
Under Nose --use 1 or 2 fingers, tap the area below the nose and above the upper lip
Chin --use 1 or 2 fingers, tap below lower lip in the crease where the chin starts
Collarbone --use 3 or 4 fingers or a closed fist, tap 1 or 2 inches left or right of center on the collarbone
Under Arm --use 3 or 4 fingers, tap about four inches down from the armpit on the side of the body on the rib cage
Top of Head --use 3 or 4 fingers, tap around on the top of head

In My Inbox

I received this letter yesterday. I wanted to share it, because difficult days come to all of us.

Hello Dear Stin..... yesterday some woman yelled at me and offended m,e calling me bad names for no reason. I think it may be because we work for tips and Im in demand all the time (thanks to my coach meditations :-)
I didnt want to complain of her with the managers because Im afraid of some people. I'm a mexican and maybe because of this she yelledd at me very loud ...I did my meditations this morning for an hour, but I still cant release the bad feelings. I also feel mad, which makes me feel like Iam a bad person...please help me...I will apreciate if you give me advise...thanks and sorry for my bad spelling......Maria

Here was my response:

Dear Maria-

Here are the two things that I feel to say to you that I hope will help:

1. The yelling from the woman says more about her than it does about you. People that are mean to other people can not be happy or at peace. Her cruelty cannot take ANYTHING away from you, so please do NOT let it. Do not allow her weaknesses to define you in any way. Only God and God alone can define your worth, and that is the ONLY opinion I want you to EVER care about again. You are unique, one of a kind, and loved beyond measure. Nothing can ever change that--not what anyone says or does. Focus on the love that God has for you. You are God's daughter. He loves you and will send angels to comfort you anytime you ask. Pray and ask God for help with this, and ask Him to help you feel His love and to see yourself as you really are.

2. Do EFT (the tapping stuff). Think about, in your mind, all of the feelings and emotions within you that this situation brought up for you. Then tap through the points on that chart saying things like this: "Even though what happened today makes me feel worthless, I love and accept myself completely." Go through EVERY feeling or thought that comes up, tapping on each point about 7 or 8 times. It goes like this: " Even though I feel . . .. (name the negative thought or feeling or fear), I love and accept myself completely.

This lady did you a great service by yelling at you. She has given you an opportunity to remember who you really are! Your great worth and value can't be changed by what you have or don't have, what people say or don't say, and what you do or don't do. You are loved beyond measure.

XO

Stin

Think Yourself Beautiful

Want in on the greatest beauty secret of all time? Most likely you already know this one, but here is a friendly reminder just in case:
1. Your attitude towards life is reflected in your face for all to see.
2. Those attitudes are reflections of your beliefs.
3. Your beliefs are created by the thoughts you have repeated throughout your life.

It doesn't take many years for your thoughts, attitudes and beliefs to begin to sketch themselves on your face. Each of us begins to look exactly how we think and feel, as our thoughts are broadcast to the world through our body language and facial expressions. If we harbour negative thoughts and emotions, it will show. If we see life as a chore, or as a hardship to be endured, it will show. If we believe that life isn’t fair, it will show. If we dwell on the negative in the world, it will show.

If you don’t like what you see in the mirror, adjust your thinking. If you want to look beautiful, practice thinking beautiful thoughts. You will radiate beauty both inside and out.

Your personal history and individual experiences may give you some trouble on this one. The "Think Beautiful" mp3, new to MyThoughtCoach.com, is a good launching pad to get your inner world where it needs to be. Listen and say these statements in your mind as though they are absolutely true for you right now. In no time, they will be.