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Can you increase your fitness level in just 4 minutes?

Tabata workouts have gained popularity over the past few years with all fitness populations. Tabata has shown up in personal training sessions, boot camps, group fitness classes and cross fit training. Why?  Because it can burn just as many calories as a 60 minute jog, according to a study by Dr. Izumi Tabata. In 1996, Dr. Tabata and the National Institute of Fitness & Sports took the Japanese speed skating team through a very tough workout on specialized exercise bikes. After a 10 minute warm-up, they performed 8 rounds of 20 seconds of extremely intense activity, followed by 10 seconds of rest. The total workout lasted 4 minutes. After 6 weeks of performing this workout 3 times per week with one additional day of steady state cardio activity, Dr. Tabata found this method of high intensity interval training (HIIT) to be more effective at improving the body’s aerobic and anaerobic capacity compared to traditional, moderate intensity aerobic exercise.

Over time, the Tabata interval system has come to include other forms of exercise. Even though the results may not be as striking as the original study, it is still an extremely effective way to burn calories and increase your stamina and endurance in a short amount of time.

However, just like any other HIIT program, one must follow all of the Lisa Reed’s REEDiculously Fit Factors to see lasting results (eat well, lift weights, do regular cardiovascular exercise, rest & recover, and have a strong positive spirit), but her philosophy that every little bit of exercise counts to improve your well-being. And what’s even more awesome is that you can perform them right in the comfort of your own home!  Madonna and Timbaland say it best in the lyrics to their song, “4 Minutes:” “I’m outta time and all I got is 4 minutes.”

Implement one of Lisa’s Beginner Tabata’s Here 

Or Lisa’s Advanced Tabata workout Here!

 Contact Lisa for a Tabata style workout customized just for you and get #REEDiculouslyFit in just 4 minutes!   YAY YOU!

Cheers to health & happiness!!!

In sunshine & strength,

If you missed Lisa on The Pet Show with Dr Katy WJLA, Watch it HERE!

1) Stretch and roll like a cat or dog!  Have you ever noticed how often cats and dogs stretch? Next time your pet stretches, stretch with him or her! Stretching improves our flexibility and mobility, and it also reduces injuries (from tight hips, back, and neck caused by sitting in your chair at work or in your car while driving).In addition to stretching, use a foam roller! It will relieve tight muscles and help with repair and recovery for a nagging injury. You could even use it as a warmup or post-workout tool for recovery!  Contact Lisa today and she will send you a FREE “This is How to Rock & Roll” Guide!

2) Strength Train then Take the Stairs!  Perform strength exercises inside first then run the stairs with your dog! For example, perform my bodyweight 100 strength circuit of 25 squats, 25 push-ups, 25 dips and 25 ab twisties. Then, go take the stairs with your dog!  You could even skip a step to use more muscles to get gorgeous glutes.  *You will burn calories from fat when you perform strength before cardio.

3) Watch your portion sizes to lose weight together!  Develop healthy eating habits by measuring and weighing out proper portions for you and your pet.  Just like you measure an exact amount of food for your pet, measure your portions on a kitchen home food scale. Since the average adult eats 92% of whatever he or she puts on their plate, portion control is vital to losing or maintaining a healthy weight.

4) Voice your positive thoughts!  You're always telling your pets how much you love them, but how often do you tell yourself?  It may sound silly, but when you voice your positive thoughts to yourself, you will begin to see and feel the results, like losing weight, staying fit, and loving your body. Positive self talk will also help you keep your promises to exercise—for yourself and your pet!

Small healthy habits make very big impacts. The more goals you reach together, the better you will feel and the happier you will both be!

As you head into another day at the office, you find yourself grimacing at the thought of sitting for the next 8 plus hours. Your back may be in knots, and your body feeling as if you’re contorting to the whims of the keyboard. It's time to break up those hours of sitting day in and day out with an office fitness challenge! 

 At the beginning of each hour throughout the day, use the first minute of that hour to activate your mind and body by performing exercises that will: 

relieve tension and stress 

increase metabolism by using more muscle, which burns more calories all day long 

boost your concentration 

 Start off by doing this workout 1-2 times per week and gradually work your way up to doing it every day! 

For the YouTube workout, click HERE! Or Click HERE to see it on Instagram! Tag a coworker and Tag with us #REEDiculouslyFitatwork Fitness is fun and will transform your work day! Go you!

1st Power Hour Exercise: Squats for one minute! Take one giant step away from your chair and place your feet a little wider than shoulder width apart with your baby toes slightly pointed out. Hinge through your hips to actively pull yourself down into the squat using your leg muscles. Do not just yield to gravity. Weight should be on the heels. 

 2nd Power Hour Exercise:  Push-ups for one minute! Place your hands wider than shoulder width apart on your desk as you extend your legs behind you while maintaining a straight body. Inhale as you brace your core (abs) and slowly bend your arms lowering your body/chest towards the desk to touch your chest to your desk. Exhale as you push down through hands to return to starting push-up plank position. 

3rd Power Hour Exercise: Alternating Rear Lunges for one minute! Begin by holding onto your desk and hinging your hips back as your torso leans slightly forward. (This puts more emphasis on the glutes, and helps to teach and take pressure off the knee/quad). Step back with one leg while keeping most of the weight on the front leg heel (knee of the front leg should never cave in or protrude over the toes). Alternate for the entire minute and then stretch your hamstrings, hip flexors, quads, and glutes. 

4th Power Hour Exercise: Stairs! (put your sneakers on and find those STAIRS!) Every other flight of stairs, skip a step and “lunge” up. By skipping a step and pushing through your entire foot (heel) on the step, it targets all the muscles on the back of your legs (hamstrings, butt, calves, hips). Perform 10 continuous flights, alternating every step and skipping a step. Jog down or walk down the stairs lightly on your toes. Stretch your calves! 

 5th Power Hour Exercise:  Chair Dips for one minute! (rest when needed but continue for the entire minute!) Sit on your chair and place hands palms down on each side of you. Lift your hips off the chair, forward 1-2 inches, as you walk your legs forward a few steps. Lower your hips towards the floor by bending at your elbows. When your elbows form a 90 degree angle, return to starting position by pushing up and extending your arms. 

6th Power Hour Exercise: Hummingbirds for one minute (30 seconds counterclockwise, 30 seconds counterclockwise) Sit up tall with your arms straight out to side like a "T" with your palms facing up.  Squeeze your shoulder blades together in the back while relaxing the traps (keeping shoulder blades down and back).  You will feel it burn in your shoulders/back. 

 7th Power Hour Exercise: Stretch for one minute! Just like the 7th inning stretch in baseball, we all need to stretch our tight, achy muscles to pull through the last hour. 1) Glute/Hip Stretch: bring one knee up to your chest as you cross the ankle over the lying knee and hug your leg, then go straight into a figure four stretch. Hold 10 seconds per leg per stretch. 2)Forearms/Wrists/Hands/Fingers-With arms extended, take left palm facing outwards with fingers pointed down. Using your right hand, pull left fingers back towards the body (you should feel slight tension in the forearms). Relax hand and repeat the process with your right hand. 3) Clasp hands behind back and extend arms to feel a stretch in your shoulders and chest, hold 10 seconds. 3) Tricep Stretch with each arm, hold 10 seconds. 4) Qaud Stretch- Stand up to place foot on desk to perform the Quad Stretch, Hold 10 seconds each leg 5) Hamstring Stretch 6) Calve Stretch 7) Overhead Reach to breathe and relax arms down to.... 

8th Power Hour Exercise: Congratulate Yourself! YAY! Frequent movement boosts concentration and raises your metabolism! 

It’s REEDiculously easy to be healthy and fit at work! 

For a “Stretch for Success” session at your next business conference or lunch, Contact Lisa and she will design one just for you and your workplace!

Having a high metabolism will give you more energy and make you feel better. The higher your metabolism is, the more calories you burn and the easier it is to lose weight and keep it off. With these three tips, you can lose 2 pounds this week!

1) Make the simple swap!

Make simple adjustments by swapping out those high sugar and fat dressings and condiments for healthier alternatives and replacing industrially processed seed oils with avocado oil in the kitchen. A great alternative to sugar-laden dressings and condiments is Primal Kitchen!

·       Salad Dressings are big offenders when it comes to added sugar, highly processed oils and other additives. Primal Kitchen's line of salad dressing is so delicious, made with avocado oil and real ingredients, minus the added sugars!

·       Primal Kitchen’s ketchup is organic and unsweetened- amazing in both the flavor and nutritional profile. It’s made with California-grown organic tomatoes and organic balsamic vinegar.

Bonus: Swap out sugar-laden bars & snacks for Primal Kitchen Collagen Fuel Bars and Shakes to increase your protein intake!

Backed by Science Fun Fact on High Protein:

·      Those on a high protein nutrition plan will lose more weight than higher fat or carbs due because protein has been proven to increase your energy expenditure—your body’s burning efficiency—promoting a greater degree of weight loss and increased metabolism!  Reducing excess sugar and carbohydrates will reduce your appetite, lower your insulin levels, and help you lose weight without hunger!

You can find Primal Kitchen condiments in this area at Whole Foods Market, Mom's Organic Market, Giant, Wegman's and so many other retailers. Check out their store locator for a full list at https://www.primalkitchen.com/

2) If you're not doing strength training and high intensity intervals, start right now!

It has been scientifically proven that weight training with high intensity intervals will result in more weight loss than cardio or diet alone or in combination!

Invest in a Prism Fitness Medicine Ball to jumpstart your strength training and lose weight. With the ball, you will:

·      challenge your muscles and increase your heart rate

·      burn more calories during each workout

·      burn 25% more calories post workout – it’s the after-burn effect!

The Prism Fitness Smart Medicine Ball has exercises printed on each ball for easy references.

·      Check out my videos I posted today on Instagram! *Taking them now! ;)

Go to www.lisareedfitness.com for the discount using code LisaReed for 10% off!

3) Weighing yourself really works! But not with just any scale. The EatSmart Bluetooth Precision Scale will be your accountability partner and gives you more than just your weight in pounds…

·      it measures body fat, muscle mass, bone mass, body water

·      it calculates BMI and your daily calories needed for your resting metabolism, so that you know how many calories you need to lose weight!

·      ALL DATA is sent to the EatSmart Performance App to view at any time! Including up to 8 users! Shop for EatSmart Precision BT Scale on www.eatsmartproducts.com or on www.Amazon.com

The EatSmart Bluetooth Precision Scale is an essential health tool that allows you to effortlessly see your stats and track your progress. When you see all your numbers on the scale and app, you’ll be motivated to keep going or reach out to LRF to renew your approach!

Sephora Clarendon is offering a FREE Mask + Moves class featuring fitness expert Lisa Reed that will invigorate your Sunday morning! Lisa will get your body moving and your blood pumping before you find inner peace in your face mask. 

This class will energize your body and mind, and leave you looking and feeling refreshed. Plus, you’ll walk away with some amazing self-care practices you can use through the rest of your week. Mind, body, and beauty come together at Sephora Clarendon!

To sign up call Sephora Clarendon at (703) 528-1273 and email [email protected] where Lisa will Welcome you to the Lisa Reed Fitness Family and share healthful tips to prepare you for your workout!

For workouts you can do at home, as well as motivation, nutrition, and fit tips, follow Lisa on social media @lisareedfitness and Facebook, Lisa Reed Fitness, LLC

Be prepared for the end of summer heat and make sure your best workout buddy stays happy and healthy!

Lisa’s Top Tips to Beat the Heat with Your Pooch!

1. Work out in the morning or evenings when the temperatures are at the lowest!

2. Be conscious of the DC heat index and restrict exercise with your dog during the hottest weather.  Take your dog for a quick walk and then workout in doors! Too much exercise in very hot weather can be dangerous. 


*Avoid places where the heat is magnified and there is no access to shade- like the beach or a concrete or asphalt area. Your dog’s paws offer minimal protection against high ground temperatures. Walk your pooch on grass to keep core body temperature low.

3. Keep an eye on your pet and be prepared to cut your workout session short if you notice thick saliva, heavy breathing or lethargy. Heat emergencies for both pets and humans can have devastating consequences.

4. Always make sure to find shade for your dog on your walks! Without shade, your dog can quickly overheat. It is dangerous for your dog when he or she can't get out of the sun.

5. Invest in a baby pool for your dog during hot weather. Baby pools are an inexpensive and easy way to cool your dog down.

6. Bring Water with you every time you walk your pooch – not just when you are exercising!

Emergency measures to cool the dog must begin at once if you notice any signs of heat exhaustion or dehydration. Move the dog immediately out of the source of heat and into a cool area of the house. CAUTION: Cooling too quickly and especially allowing the body temperature to become too low can cause other life-threatening medical conditions. Even if your dog appears to be recovering, take him to your veterinarian as soon as possible. He should still be examined since he may be dehydrated or have other complications. Prepare for a workout by freezing water in bottles, or place ice and a small amount of water in several resealable food storage bags, and then wrap them in a towel or tube sock. Place them on the floor for your pet to lie on.

Fun & Fit Workout:

Warm-up: Walk or jog for 5 minutes & then find a bench or chair (preferably in the shade). Provide cool water and perform the following exercises: Wall Sit, 1 minute (toss a ball to your pooch while you are sitting!) Perform each exercise for 30 seconds. Between each set, play catch with your dog for 30 seconds – and you can run after the ball, too! (If your pup isn’t interested in catch, then perform jumping jacks between strength exercises!) 1) Squats 2) Tricep Push-ups 3) Alternating Rear Lunges 4) Push-ups with a wide hand placement 5) Sumo Squat Jumps Cool-Down: Walk to a shaded area (if not there already) and perform static stretches for each body part (chest, triceps, shoulders, back, glutes, quads, hamstrings).  It is vital that you bring your heart rate down gradually for safe recovery and to allow your muscle tissue to be repaired.  

1. Head for the hills. 

Find a neighborhood with hills. Even adding a 2 percent incline will make you both work harder, which in turn burns more calories. Climbing hills also gets your glutes ready for the beach. Researchers at the University of Georgia found that uphill running activates 9 percent more muscle with each stride, compared with walking at the same intensity on level ground. And unlike regular walking, hill walking will get more oxygen flowing through your body more quickly and help you build more stamina. Unlike running, it does not put a ton of stress on your knees or feet.

Or, use the stairs!

Stairs will sculpt your legs more than a walk. You also will burn calories because more muscles are being used. Use the ones in your home or find bleachers at a nearby school. Vary the way you step for a more challenging workout. For example, take skip a step as if you were performing a lunge by placing the heal on the step first which engages the muscles of your backside - glutes, hamstrings and calves.

3. Improve your fitness with intervals!

During a 20 or 30 minute walk, make it your goal to do 10 intervals. Pick a distance - the next house, or 5 houses down, and power walk! Rest by walking the same distance. Repeat 10 times, and always cool down with a slow paced walk. You are increasing your fitness level just by increasing the speed of your walk!

4. Add a weighted vest!

Add intensity and resistance to your walk with a fully adjustable weight vest. With a weighted vest with flexible weights that move with your body so you can add weight to or remove weight according to your fitness level. Find one that is road-ready with high visibility reflective material for low light conditions and contour pocket for your phone.

Get fit before you get fit

It's a great idea to invest in a pair of supportive shoes designed primarily for walking. Visit your local shoe store for a personalized assessment of your walking footwear. The right shoes can help prevent injury and make walking more enjoyable.

5. Remember to Hydrate! 

Carry a water bottle that is easy to hold in your hand. Be observant to sip often because when you are thirsty, you are already dehydrated which will affect your performance.

Be prepared for the summer heat and make sure your best workout buddy stays happy and healthy!

Lisa’s Top Tips to Beat the Heat with Your Pooch!

1. Work out in the morning or evenings when the temperatures are at the lowest!

2. Be conscious of the DC heat index and restrict exercise with your dog during the hottest weather.  Take your dog for a quick walk and then workout in doors! Too much exercise in very hot weather can be dangerous. 


*Avoid places where the heat is magnified and there is no access to shade- like the beach or a concrete or asphalt area. Your dog’s paws offer minimal protection against high ground temperatures. Walk your pooch on grass to keep core body temperature low.

3. Keep an eye on your pet and be prepared to cut your workout session short if you notice thick saliva, heavy breathing or lethargy. Heat emergencies for both pets and humans can have devastating consequences.

4. Always make sure to find shade for your dog on your walks! Without shade, your dog can quickly overheat. It is dangerous for your dog when he or she can't get out of the sun.

5. Invest in a baby pool for your dog during hot weather. Baby pools are an inexpensive and easy way to cool your dog down.

6. Bring Water with you every time you walk your pooch – not just when you are exercising!

***Emergency measures to cool the dog must begin at once if you notice any signs of heat exhaustion or dehydration. Move the dog immediately out of the source of heat and into a cool area of the house. CAUTION: Cooling too quickly and especially allowing the body temperature to become too low can cause other life-threatening medical conditions. Even if your dog appears to be recovering, take him to your veterinarian as soon as possible. He should still be examined since he may be dehydrated or have other complications. Prepare for a workout by freezing water in bottles, or place ice and a small amount of water in several resealable food storage bags, and then wrap them in a towel or tube sock. Place them on the floor for your pet to lie on.

When to Cancel Outdoor Exercise Based on the Heat Index

A high heat index can warn you to restrict activities to prevent heat sickness. The American College of Sports Medicine (ACSM) says that the risk of exertional heat sickness is raised when the heat index is above 82 F (28 C) for people exercising for over an hour.

At a heat index of 82 F heat index they recommend canceling competitions and continuous activity.

At the 86 to 90 F range, the ACSM recommends canceling athletic activities for less-fit and non-acclimated people and limiting the duration and intensity for fit and acclimated people.

A value over 90 F should prompt cancellation of athletic activities for everyone, and is an indicator you should plan a different workout rather than a long walk or run outdoors.

If you are trying to decide whether to walk or run outdoors, check the heat index to see whether it will be below 90 at the time you will be doing it. If your route doesn't have shade, factor in another 15 degrees to the heat index.

If the heat index is too high, Walk or jog for 5 minutes and come inside and perform this workout below!

Perform each exercise for 30 seconds. Between each set, play catch with your dog for 30 seconds – and you can run after the ball, too! (If your pup isn’t interested in catch, then perform jumping jacks between strength exercises!)

Warm-up: Glute Bridges and T’s 20 each! 

1)   Wall Sit, 1 minute (toss a ball to your pooch while you are sitting!)

2) Squats

3) Alternating Renegade Rows  

4) Alternating Rear Lunges

5) Tricep Push-ups

6) Sumo Squat Jumps

Cool-Down: Walk to a shaded area (if not there already) and perform static stretches for each body part (chest, triceps, shoulders, back, glutes, quads, hamstrings).  It is vital that you bring your heart rate down gradually for safe recovery and to allow your muscle tissue to be repaired.