5 Energizing Interval Workouts that You Will Love

here are some interval workouts to use with the tabata stopwatch pro

I absolutely love the Tabata Stopwatch Pro app that I reviewed in my previous post. No compensation was given for reviewing the app…I just love it so I wanted to share it with others.  Here are some energizing interval workouts that you can program into the app and…BOOM…you are on your way to feeling great.

Fabulous Arms

This is a great arm workout.  You can add more circuits as you build up your strength.  This is the what the screen of the Tabata Stopwatch Pro looks like when I input the reps, circuits, etc.  I added a 45 second warm up in order to do windmills and crossovers to warm up my arms.  I actually needed 30 seconds to complete the 12 reps…you can input however many seconds you need to complete the 12 reps.

Total Body Tabata

Warm-up  Interval = 1 minute, Exercise Interval = 40 seconds, Rest Interval = 20 seconds, Number of Sets = 8, Recovery Interval = 0, Number of Cycles = 3.

Bodyweight Booty Workout

Warm-up Interval = 4 minutes (treadmill, elliptical, walk in place, etc), Exercise Interval = 1 minute, Rest Interval = 30 seconds, Number of Sets = 12, Recovery Interval = 0, Number of Cycles = 2, Cool down = however long it takes you stretch out

Legs and Glutes

Warm-up Interval = 2 minutes, Exercise Interval = 1 minute, Rest Interval = 1 minute, Number of Sets = 5 sets, Recovery Interval = 0, Number of Cycles = 2.  BE SURE TO SET HALFWAY BEEP FOR THIS WORKOUT BECAUSE YOU NEED TO CHANGE TO THE SECOND EXERCISE IN THE CIRCUIT AT THE  HALFWAY POINT OF THE EXERCISE INTERVAL.

60 Second Tabata

Warm-up Interval = 3-5 minutes of light cardio, Exercise Interval = 1 minute, Rest Interval = 0, Number of Sets = 6, Recovery Interval = 1 minute, Number of Cycles = 4

I have other workouts that I will be posting at a future date.  Hoping that these motivate you to try the app and get energized.  If you aren’t sure how to do some of the exercises, google them.  There are tons of videos that will show you how to do them.  Get out there and get moving:)

Fitness Obsession: Tabata Timer

home workouts taken to another level!!

I must admit that I have a new obsession to the Tabata Stopwatch app; a tabata timer.  I take an arms/abs and booty class at my friend’s fitness studio.  The instructor for the class always uses a tabata timer when we do our rotations.  It would give cues for when to start the exercise.  There would be three beeps when the rotation was coming to an end.  It would then tell you to rest.  I got so accustomed to this routine that it was hard for me to do classes any other way.

If you aren’t familiar with a Tabata workout, it is basically an interval workout with periods of high intensity exercises followed by rest periods.  Although I am using a tabata timer, the workouts I have done are not the true definition of tabata, which is more of a HIIT (high intensity interval training).  I do exercises with weights, squats, lunges, etc. followed by periods of rest. (I will be writing another post including some of the circuits that I have done or will be trying in the future.)

free in the app store

This is a description of the Tabata Stopwatch app taken from Itunes:

“Tabata Stopwatch Pro is the ultimate Tabata Interval Timer that works for ‘all’ your interval training needs. Use with Tabata, HIIT, kettlebells, bodyweight exercises, interval running, sprints, etc.

Tabata Stopwatch Pro is a universal (both iPhone and iPad) feature packed interval timer for people who follow the Tabata training method. The main thing the Tabata app will aid you with is automating your exercise, rest, cooldown and other intervals. As simple as this sounds, it has a profound effect on your workout. You will be able to concentrate much better, won’t have to constantly count and honestly the whole workout just goes by faster. Try it with your Tabata, HIIT, kettlebells, bodyweight exercises, interval running, sprints, and other workouts.

Designed with both beginners and advanced users in mind Tabata Stopwatch Pro comes ready to use with basic Tabata already set up for you. As you gain more experience you can customize all intervals to match your pace. You may even create and store your own interval presets to quickly change to different workouts.

Tabata Stopwatch Pro is loaded with beeps that help identify what part of a workout you are in, interval beeps for example tell you when a new interval has started. Tabata Stopwatch Pro also has voice support that announces intervals to further help you focus on your workout. Oh and what would an exercise app be without music, select your favorite tracks from your iPod and blast through that workout.



The Apple Health app is supported and the Tabata app will write your Tabata workout times, calorie burned estimates and heart rates (needs a chest strap heart rate monitor and Pro purchase) after each workout.

By far the best app for Tabata training available for your iPhone and iPad, Tabata Stopwatch Pro includes:

+ Pro grade Tabata timer.
+ Ready to use out of the box. Classic Tabata already set up for you.
+ Simple to use, just push play.
+ Works on both iPhone and iPad.
+ Comes with 2 beautiful themes.
+ Color coded display visible from afar. Colors represent the amount of energy you are using in an interval.
+ Customize initial countdown and warmup time.
+ Customize exercise, rest, recovery and cooldown intervals.
+ Adjust the number of sets and cycles to match your pace.
+ Jump between intervals in the middle of a workout as needed.
+ Build presets to support your multiple interval training needs (Pro purchase needed).
+ Pause your workouts if needed.

+ Works with the screen locked and in your pocket (Pro purchase needed).
+ Interval beeps for each individual interval. Need a separate beep to mark when it’s time to rest, no problem.
+ Interval vibration.
+ Continuous beeps.
+ Three second beeps.
+ Halfway beeps.
+ Voice assist so that you focus on your workout and not the screen.
+ Workout to music from your iPod.
+ Set music to pause to hear beeps and voice assist clearly.
+ Shuffle tracks or albums to suit your taste and workout.
+ Apple Health support”

In conclusion, I can’t say enough about how much I love this app…it has motivated me to do more workouts at home on days that I don’t have time to get to the gym.  Hope you give it a try and that it motivates you, too. *There was no compensation for writing this review.  I just wanted to share it because it has been helpful to me and I want others to benefit from it,*


Healthy Living: Grove Collaborative

There are so many chemicals that we are exposed to on a daily basis…chemicals that we don’t even know and, therefore, don’t know how they are affecting us.  I have been trying to change my cleaning products in order to lessen the chemical load on my family.  Many times, these products are more expensive, but I have found a place to buy them and actually save money.  I’d like to introduce Grove Collaborative.

I have fallen in love with the Mrs. Meyers products.  I use the honeysuckle cleaner in my bathroom and it smells wonderful for several days.  It smells clean, not like chemicals.  I use the honeysuckle and lemon verbena scents and love both of them.  I have used the surface cleaner, dish soap and powder cleanser and have also ordered the tub and tile cleaner and toilet cleaner; can’t wait to try them out.

Grove Collaborative is a website that has all natural cleaners and personal hygiene products.  You can join and get free VIP shipping AND the products are cheaper than buying them in the store.  I haven’t been able to find some of the products in my food store or big box store so this is a great one stop shop to get all the products I need.  You can also set up a recurring subscription so the products are sent to you monthly, bimonthly, etc.  The customer service has been great too.

Use this link to get a $10 credit and start your Grove Collaborative journey today.  Anyone who is a member of the collaborative gets their own link in order to spread the word about the service and then they can get their own $10 credit if anyone signs up.  I have ordered from this site for several months and have had a great experience so I wanted to share with others.

Gym Shaming…Got It All Wrong

I’ve been away for a while, but I’ve done a lot of soul-searching and thinking and I feel like I have more to share so here I am.  Quite a while ago, I wrote a post about gym shaming and said that I felt not quite supported at a workout studio where I had a membership.  I haven’t gone there in over a year, but recently returned and feel really great about it.

First of all, I had taken 99 classes at this studio and at class 100, you get a special reward.  I got several emails reminding me that I only needed that one class to reach the 100 milestone.  They also offered me a free class to get to 100 along with several other enticements.  At the time, I wasn’t ready to go back so I didn’t take them up on their offer.

Fast forward to 10 months after the last class I took, I got another email from the new manager of the studio.  She was very upbeat and really wanted to help me reach the 100 milestone, I decided that it was time to go back and reach that goal.  During the time I was away from that studio, I found that when I took other classes at other studios or gyms, I always used the strategies I learned at that studio.  I also realized that they had a much more personalized approach because if you were doing a move incorrectly or were using the wrong form, they would help you with your form or help you modify if you couldn’t do a particular move.  Instructors at other studios and gyms didn’t always do that.  I also felt that I had much better form when doing the other classes because of methods I was taught at that studio.

I went back for my 100th class several weeks ago and I was welcomed back with open arms.  Instructors that were there when I last took classes were still there and they were happy to see me.  I told them that it was almost a year since I was there and they couldn’t believe it.  My husband bought me a gift card for the studio for Valentine’s Day and when he was buying it, another instructor asked where I had been and told him to say hello to me.  It made me feel so happy and supported.  I think that it was a great decision to return both for my body health and mental health.

I didn’t realize how much I missed it until I left and returned.  I didn’t realize how supported I actually was until I went elsewhere and didn’t get any type of feedback.  I also realized that my workout is MY workout and as long as I am feeling good about what I am doing, it doesn’t matter what others think.  Seeking outside approval gives others all the power and then you become dependent on outside sources for validation.  Your self-worth is all up to you and you need to embrace what you are doing, live in the moment and be grateful for all you can do.

Be Grateful

I started a gratitude journal in August 2015 right about the time I started blogging.  I read about gratitude journaling on, of course, a blog and I loved the essence of it.  That particular blogger, and I am sorry that I don’t remember who it is because it was one the very first blogs I ever read, stated that she wrote “My reality is within my control” on the top of each entry.  (If anyone knows who this is I would love to give them a shout out here so let me know in the comments…thanks!!)  I have done an entry every day since August 12, 2015 and I can’t settle down to sleep without writing my entry.


Every night before bed, I get out my journal and write the date and the heading “My reality is within my control”.  I then list 5 things that I am grateful for from that day.  Sometimes they are big, beautiful, awesome events and sometimes it is the simplest of simple everyday occurrences.  As it says above, there is ALWAYS something to be thankful for!!


Since I have been working in my journal for over a year now, it is beginning to get full.  I was at Target today and I found a great new journal in the Dollar Spot.  It was $3 and a perfect size.  It will be a beautiful continuation of the positive energy from my first journal.

I have to admit that I LOVE new journals and notebooks.  Sometimes I buy them and I don’t even need them:)  This one, however, already has a job and will be used to its fullest.  Other places to get journals are Etsy, Amazon, TJ Maxx, stationery/paper stores, etc.  I loved the look and price of this journal…you can’t beat $3.  (I am not getting any type of compensation for listing any of these retail sources.  I just want to share a great deal that I found:)

Do you write in any type of journal??

Being a Spectator is Hard Work

Labor Day Weekend usually doesn’t = a huge workout weekend.  It’s usually a time of bbqs, last lazy days of summer and relaxation.  However, I did find a way to get some exercise in…I went to a golf tournament.  Wait a minute…golf…exercise…yesssss!!!!  I wasn’t even playing the game, I was a spectator.

Jordan spieth

I know that many people may think of golf as a sport that isn’t exactly a workout.  I know that the golfers use carts and they swing the club at a little ball.  Many golfers do have a pretty extensive strength training routine because it does take upper body strength and a strong core to get the distance that they need to do well.

Dustin johnson

As for spectators, I will tell you that I got quite a lot of exercise yesterday following my and my son’s favorite golfers around the course.  The grand total of steps (including walking from the car to the shuttle bus, the shuttle bus to the course, around the course and back) was 16,000 steps or roughly 7 miles….whew!!!

Jason day

I was so exhausted when I got home, that I think I went to bed at 8:00pm and didn’t wake up until 7:00am.  It didn’t help that my son would say I want to go to hole ___ which was back the way we already walked and I would say why didn’t you say something when we were all the way back there??  Argggg…teenagers!!!!

Phil mickelson

I didn’t mind walking the distance to see my favorite, Phil Mickelson.  Unfortunately, he didn’t make the cut, but he is always smiling and he interacts well with his fans.  I know that a lot of people think that golf may be boring, but I love to watch it and discuss it with my son.

Justin rose

We also got to see a gold medal winning Olympic athlete, who also always has a smile on his face and interacts well with his fans.  To say that golf isn’t a work out is probably voiced by people who don’t watch it or play it. I am glad that my son is involved in this sport because it teaches dedication, patience, hard work and manners.   And if you want to get some exercise, be sure to attend a PGA tournament if they have one near you…my legs are still tired.

What is your favorite spectator sport?


The Easy Way to Earn FREE Gift Cards and Products

Yes…you can earn free gift cards and not pay one penny.  Sounds too good to be true, but it is absolutely true.  If you are willing to download 2 free apps and snap some pictures, you’re on you way to earning free gift cards.


Shopkick – This app is awesome and I have already earned 2 Starbucks gift cards and a TJ Maxx gift card.  Simply download the app, set up your account and you are good to go.  Whenever you go shopping, open the Shopkick app and it will tell you what stores offer “kicks”.


Some offer kicks(points) for just walking in the door.  Some offer additional kicks for scanning, not buying, products.  It reminds me of Pokemon Go for adults:)  You can also add in credit and debit cards and when you use them in the store, you get credit for your purchases.  Yet another way to get kicks is to take a picture of your receipt when you buy certain items that are highlighted in the app.  It could not be easier.


You can choose from many different gift cards including Starbucks, TJ Maxx, American Eagle, Walmart, Target, Old Navy, Macys, Nike and the list goes on and on.  You can also donate your kicks to many charities.  Give it a try…you will not be disappointed.


Receipt Hog – Receipt Hog is a receipt snapping (taking pictures) app.  You download the app and set up your account.  For this app, you snap pictures of all your receipts from department stores, convenience stores, gas stations, food stores, etc.  Depending upon the type of receipt you snap, you can earn coins or slots.  Coins are what you accumulate in order to earn gift cards.  Slots are pulls on a virtual slot machine within the app.  You can earn more coins when you “pull” the slot machine arm.  With each receipt, you also earn entries in monthly sweepstakes which can earn you even more coins.


There are also monthly challenges which earn you more pulls for the slot machine.  Everything is geared to earn you more coins, which earn you an Amazon or Paypal gift card.  You can connect your email and Amazon account in order to earn more coins.  Sometimes you are given surveys to complete for even more coins.  It doesn’t cost a penny and you can earn free gift cards…to me it’s a win-win to download this app.


Cumberland Farms SmartPay – This is also a win-win app.  If you live in an area that has Cumberland Farm gas stations, this is the app for you.  You download this app and set up an account.  You then connect a debit or credit card to the app.  When you get gas at their gas station, you use the app to pay for the gas and you get a 10 cent discount per gallon.  It is really a money saver because CF usually has low gas prices anyway and then you save 10 cents on top of that price.


You also earn free drinks and snacks as you fill up your tank.  I have earned free soft drinks, energy drinks, protein bars, various snacks…and they have renovated most CF stores so they are very enjoyable to visit and they have a great selection of snacks, drinks and meals.

*I do not receive any type of compensation from these apps.  I just wanted to share apps that have been helpful to me.*

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What are your favorite reward-earning apps?

Protein…Get Your Protein Here!

I am in a constant struggle to get more protein each day.  I am a carb-a-holic so when I want a snack, I usually reach for or have a craving for something loaded with carbs and not protein.  Not the best choice.  I know that you should have a balance of protein, fat and carbs in whatever you eat so I decided to do a little research on protein bars.  I have been eating them for years.  I have searched high and low for a lower carb option of protein bars, but I haven’t found a low carb bar that tastes good to me.  Most of the bars in this taste test have quite a few carbs, but they are high in protein.  It’s a trade off.

MET-RX BIG 100 Colossal Brownie

MET-RX Colossal Brownie Nutrition Facts

These are my absolute favorite hands down.  They taste like a decadent, yummy brownie.  One bar is 390 calories…yikes…but I usually break it in half for a snack.  They are filling and have 20g of protein in half a bar.  The sugars are 18g, but they are equivalent to most protein bars I have tried.  Colossal Brownies are 3.52 oz.   I don’t think I’ve ever ate a whole one at once, but I assume they could be part of a meal replacement plan.

Balance Bars

Balance Bar Nutrition Facts2

These are a strong runner-up in my review.  I actually eat these more often than the Colossal Brownies because they are available in more mainstream stores.  Balance Bars have all sorts of flavor choices:  caramel nut blast, cookie dough, PB chocolate, chocolate mint and the list goes on.  I currently eat the peanut butter flavor and I love it.  These bars have 200 calories and 15g of protein.  They have 17g of sugar, which is on the high side too.  I have tried a lot of the flavors that they offer and have liked most of them.  Balance Bars are 1.76 oz.

Pure Protein

Pure Protein bar Nutrition Facts3

These bars are definitely my least favorite here.  They have a very protein powdery taste to them if you know what I mean.  I find that most protein powders, no matter the flavor, have a distinct odor and taste to them.  This bar also has that taste.  The sugars are extremely low…1g…but the taste, I feel, suffers because of that.  The protein is 19g and the calories are 190.  If the proteiny taste doesn’t bother you, these may be the bars for you.  I had the dark chocolate coconut for the taste test and didn’t really like it.  I have the double chocolate before and liked those a little better.  Pure Protein bars are 1.76 oz.

Protein...Get Your Protein Here! A review of protein bars Click To Tweet

Gatorade Whey Protein Bars

Gatorade Whey Protein Bar Nutrition Facts
Sorry it's sideways

My son eats these and they are his favorite.  He says they taste just like a candy bar…so who wouldn’t love them, right?  They are 2.8 oz with 360 calories…20g of protein and 29g of sugars.  Those sugars and calories are REALLY high, I know.  I would say that this is more of a meal replacement bar OR for someone who is working out at a very high intensity many times a week.  Like I said, he LOVES them.  I had him try the Pure Protein chocolate flavor and he didn’t like those. (Sorry that the nutrition facts are sideways.  When I saved the graphic, it was left to right:(

**I wasn’t given products by any company.  I just wanted to share my nutritional experience with others.  The links that I included above connect to the cheapest prices I have seen for each type of bar.**

Have you found a low sugar, high protein bar that you love?  Please tell me about it:)

3 Refreshing Facial Sprays That You Will Love

I saw a review of one facial spray last year and it sounded so awesome, I had to try it.  I loved it, especially in the heat of the summer.  As the year went by, I forgot about it until I went on vacation several weeks ago.  We were in South Carolina with temps in the 90s…I think it was the week that everywhere in the US had 90+ degree temps.  I brought that facial spray with me and it was a Godsend.  I used it everyday and my husband and son even used it after they played golf all day.  They loved it too.  I decided that I would buy some other facial sprays to do a comparison and it was a great investment.


Nu Skin NaPCA Moisture Mist – This is the first facial spray that I purchased.  I got it on Amazon.  It is very refreshing on a hot day.  It is cool and feels wonderful.  The bottle is a regular pump sprayer.  I would definitely recommend this product.

Spring Water

LaRoche-Posay Thermal Spring Water – I purchased this one at Target (no compensation for purchasing product) and I also love this one.  It is similar to the NuSkin except it has a continuous spray which is nice when you want to cover a larger area.  It is also cool and refreshing.  Feels wonderful on a hot day.  I throw it in my bag for after barre workouts and after spinning.

Toning Spritz
100% Organic

Boots Botanics Rosewater Toning Spritz – I also bought this one at Target (no compensation).  This one is different right off the bat.  It has a subtle rose scent and I would say this is more for your skin care regimen because it is a toner not just a spring water spritz.  It is also refreshing, but I use it in the morning and before bed after I cleanse my face.  It’s nice and light for the summer.

3 Refreshing Facial Sprays that you will LOVE Click To Tweet

What do you do for skin refreshment on a hot day?

*affiliate links are included in this post*

Essential Oils – Part V

It is astounding how many chemicals we are exposed to every single day.  In hopes of decreasing that number, I have been making some DIY essential oil products for my home.  The internet has so many great resources for essential oils and it can be overwhelming.  I just wanted to write another post to break it down a little and share the products that have been successful for me.  I hope you try some of them and are as pleased as I have been with adopting an essential oil lifestyle.

Hand Soap


Hand Soap : I used the recipe from Happy Mothering.  I got the exact hand soap pump as pictured in the post for $4.99 at TJ Maxx.  I LOVE this hand soap…smells great and makes your hands feel so clean.  A definite success.  I usually pay about $4.99 for each hand soap that I usually buy, so to pay that price for the pump and then I can just refill it for pennies, it’s so worth it.

Carpet Freshener

Carpet Freshener :  This recipe is from the Frugal Girls.  The tip about the parmesan cheese top on a mason jar works like a charm.  You can use any EO that you like.  I am currently using lavender, but can change it as the baking soda is used up.

Dryer Sheets

Dryer Sheets :  I used the recipe from View from the Fridge.  I bought a kitchen towel at Dollar Tree and cut it into little squares.  I used a mason jar to store the liquid and towel squares.  The squares frayed a bit after the first use, but the whole towel didn’t fit in the jar so I have lots of extra squares.  Also, I can just throw them out if they get really bad and buy another towel for $1.  The scent on the clothes after drying them was very subtle, which I like.  Some dryer sheets are just too overpowering for me not to mention they are FULL of chemicals.

Toilet Fizzies

Ice Cube Trays

Toilet Fizzies:  This recipe was from One Good Thing by Jillee.  I bought the ice cube trays from Dollar Tree.  They were plastic with silicone bottoms so that you could easily pop out each fizzy when it was dry.  I put a little bit too much water in mine so they fizzed over the top of the ice cube tray.  They still work fine and they leave a nice clean scent after they fizz.  I bought the citric acid on Amazon .

I buy most of my essential oils from Eden’s Garden .  I have had great luck with this company and they ship quickly.  I have also bought some EOs on Amazon.  Just put the EO you want in the search bar and many choices will appear.  My next DIY is some calming EOs for my dog who has extreme anxiety about fireworks and thunder storms.  Stay tuned for part Vl of my essential oils series. (This post contains affiliate links although the companies I listed within the post have not given me any products to write my post.)

What is your favorite use for essential oils?