new HIIT method & a winner!

by Janetha on December 4, 2010

in meals,moves

hey guys! i’ve got a nice little saturday going on, but i wanted to check in to say hi and make a couple announcements.

i had a bowl of special K cereal with red berries for breakfast today. it was sent to me for free from the foodbuzz tastemakers program.



my thoughts on this cereal..


  • low in calories (120 per cup)
  • flakes are great tasting
  • stays crunchy in milk (ideal for me, i hate soggy cereal.)


  • contains high fructose corn syrup
  • the dried berries are, in my humble opinion, disgusting

needless to say, i wouldn’t buy this cereal myself. while the berries are easy to eat around, the HFCS is a deal breaker for me. i don’t see why brands have to include it in their food.. especially when they boast that their food helps you lose weight. sure, it’s low calorie.. but you are also filling your body with unnecessary things.

moving on!

i take back any doubt or speculation that a stellar HIIT workout could be done on the stationary bike.

i used emily’s stationary bike HIIT routine as a guide and it kicked my butt!

minute # resistance level RPM
0-5 8 70-80
5-6 10 70-80
6-7 12 70-80
7-8 14 70-80
8-9 16 60-70
9-10 18 50-60
10-11 10 60-70
11-12 12 60-70
12-13 14 55-65
13-14 16 55-65
14-15 18 50-60
15-16 10 60-70
16-17 12 60-70
17-18 14 55-65
18-19 16 55-65
19-20 18 50-60
20-21 10 60-70
21-22 12 60-70
22-23 14 55-65
23-24 16 55-65
24-26 18 50-60
26-30 8 70

total time: 30 minutes, calories burned: 250, total distance: 6.35 miles, max HR 181(!) average HR: 148.

i mean, look at those stats! i am seriously floored knowing that i can get such an incredible HIIT workout on the bike. plus, like emily said, it gives your knees a break. that’s always welcome in my book.

and now, the announcement lots of you have been waiting for.. the winner of my first giveaway of christmas: the insulated contigo mug~



congrats, julia! please send me your mailing information and i will have contigo send your mug out.

thanks to all who entered—there were a whopping 444 entries!

come back later tonight, i will be putting up giveaway #2 Smile

well, i have to go pick up A NEW KITCHEN APPLIANCE! can’t wait to show you guys what it is!


1. do you use the stationary bike?

2. what ingredient is a “deal breaker” for you—meaning, if the product contains it, you absolutely won’t buy it?

xo. janetha g.

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Liz @ Blog is the New Black December 4, 2010 at 2:27 pm

I’ll admit, I LOVE Special K with red berries… I don’t buy it anymore- don’t dig the HFCS!

Dana @ my little celebration December 4, 2010 at 2:34 pm

I’ve had special k red berries before and really liked it. But now I usually opt for honey bunches of oats with strawberries instead as I like the overall texture and flavor better. Have you tried it?

1) Yes, I use the stationary bike. I used it this morning actually! There wasn’t a spin class at my gym this morning so I just made my own spin class in the cardio room. I played music and spun for about 45 minutes. It was intense! I was drenched afterwards!

2) Deal breaker: probably high fructose corn syrup, depending on how much of it’s in the product. After watching King Corn and Food Inc., the though of it just grosses me out.

Krystina (Basil & Wine) December 4, 2010 at 2:36 pm

1. I use the bike when I want a quick, FAST workout. I do about 10 miles in 15-20 minutes and it makes me sweat like a pig.

2. HFCS, artificial sweeteners/colors/flavoring, gelatin and meat products (aside from those I eat – eggs, dairy products, and seafood).

April December 4, 2010 at 2:41 pm

I was surprised at how high my HR got when I used the bike on a cruise I went on. I liked it!

Hmmm…nowdays it’s gluten, wheat or anything I can’t pronounce with the exception of Walden Farms Maple Syrup. I just discovered this and it’s WONDERFUL!!!!

Tamizn December 4, 2010 at 2:51 pm

I only ever really use the stationary bike for cool down unless its a spin bike of course! I wont ever buy anything containing MSG or anything modified makes my tum go wild! x x

Nat December 4, 2010 at 2:53 pm

THANK YOU for pointing out that the SPECIAL K cereal has HFCS in it. I don’t realy eat cereal at all anymore, but I used to love the SPECIAL K line, and never knew about the HFCS. Thanks so much for pointing it out.

I love stationary bikes and am seriously thinking of buying one for my room when I move at the end of the month.

Teri [a foodie stays fit] December 4, 2010 at 3:28 pm

Yep, I used the stationary bike all the time since I teach spin. I rarely use the ones out on the main gym floor though because I feel like I can’t get as good of a workout. I’d like to try this routine though!

Erica December 4, 2010 at 3:38 pm

I don’t understand why HFCS is in EVERYTHING. Drives me nuts-o. That and hidden MSG. Now, I do make exceptions, but I try not to take in a ton of either. Congrats to the winner!!

kissmybroccoli December 4, 2010 at 4:01 pm

Not much of a stationary bike fan. I always get super bored.

I look out for HFCs and partially-hydrogenated and hydrogenated oils (the way they sneak them into products is really surprising…much like the HFCs)

Nicole C December 4, 2010 at 4:17 pm

I own a stationary bike, it’s very simple but functional.

If it’s a vegetable I won’t buy it ;) kidding but I don’t really pay attention to labels because all those tricky words I don’t understand. Guess that means I shouldn’t buy it though…something to ponder..

I ran in the Great Santa Run today!! I tried to run the whole 5k but I couldn’t make it. I think I got at least 2 miles in but I’m proud of myself. Don’t want to knock my effort so the ‘run a 5k’ goes back on my bucket list.

Melissa December 4, 2010 at 4:21 pm

HFCS and hydrogenated oils. Refuse to let them enter my home.

edenseats December 4, 2010 at 4:32 pm

I hate the stationary bike. I have the endurance to run for like 8 miles but 2 min on a bike and I back out! After spin classes, my crotch just hurts the next days. When my knees need a break, I prefer the arc trainer.

I totally feel ya on the dried berries thing. i’m fairly open to try knew things, so nothing is a complete deal breaker, but I’m not fond of products with ingredients I can’t pronounce. But I’m not a fan of totally outlawing anything, I feel i will crave it more if I do.

Texas Gunslinger December 4, 2010 at 4:32 pm

I love the stationary bike and definitely use it at least every other cardio workout:)

I really try to stay as far away as I can to HFCS, but sadly it creeps in here and there. It seems it’s in everything these days. I used to avoid aspartame like the plague, too, but that is in almost everything, too! I don’t buy junk food and hardly buy packaged or boxed food, either, so I am happy that I don’t eat too many hydrogenated oils or preservatives, which means that when I do, it isn’t so bad because it’s only once in a while:)

MelissaNibbles December 4, 2010 at 4:44 pm

HFCS is a deal breaker for me. A lot of added sugar is too.

I don’t like the stationary bike. It hurts my bony butt.

coffeeandthepaper December 4, 2010 at 4:50 pm

I don’t really like to eat any product if I don’t know what it is. So if there’s something I can’t pronounce on the ingredients list, it usually doesn’t end up in my cart.

Have a lovely night Janetha!

lindsay December 4, 2010 at 5:25 pm

Deal breakers for me are partially hydrogenated oils and ingredient lists that resemble more of a science experiment rather than food. I used to be a lot more strick on deal breakers but that led to “problems”, you may say :)

Laura (starloz) December 4, 2010 at 5:54 pm

hfcs is a deal breaker, i dont understand why it’s in there.

elise December 4, 2010 at 6:10 pm

my special k is still in the cabinet. i saw the HFCS and havent been able to get over it. dealbreaker!

purplebirdblog December 4, 2010 at 7:04 pm

HCFS is definitely a dealbreaker, as are artificial colors if I can avoid them. Also, mechanically separated chicken pieces. *shudder*

Christie December 4, 2010 at 9:22 pm

I’m don’t like the red berries either! My husband loves them though.

It kills me to do 5 minutes on the stationary bike. I can get out on the “real” bike and go for a long time but I really really dislike the stat bike.

I don’t like to buy anything that has hydrogenated oils or HFCS. I’ve also been trying a lot of vegan recipes lately and it’s totally crazy how much milk there is in products. It’s everywhere!

Deb (SmoothieGirlEatsToo) December 5, 2010 at 9:12 am

Awesome workout- 181 max wooo. I don’t use the stationary bike almost ever, except when it’s the only machine available in some tiny hotel gym in the middle of BF nowhere. Then I enjoy it and tell myself that I should do it at home too.

I don’t really have a deal breaker ingredient except sometimes sugar or all of its incarnations. And that depends on the product. I’d rather have chocolate cake or a candy bar or something than have sugar in something unnecessary (so of course that does include HFCS). But it depends on my whim of the day.

hugs bean!

inmytummy December 5, 2010 at 10:20 am

Haha, I love “in my humble opinion, disgusting”.

I usually don’t buy food with partially hydrogenated oils in it. Or meat products.

Jess December 5, 2010 at 12:07 pm

I do use the stationary bike- but never that intensely! I should step it up:)

Julia December 5, 2010 at 12:13 pm

Aw, I got so excited when I saw “Julia”…wrong one! Haha.

I love the Red Berries, are you kidding? So good. Not too great of a cereal in terms of satisfying my hunger, though. I like Go Lean for that.

I use the stationary bike, for intervals. Not as intense as this one though, holy moly! I’ll have to try it.

anjalim December 5, 2010 at 2:21 pm

Haha yeah – I’m totally with you on the Special K with Red Berries cereal. It’s one of those products that “pretend” to be healthy but really when you look at the ingredients, it’s not very nutritious, and the HFC’s totally turn me off too!

melissadishes December 5, 2010 at 3:14 pm

I try to stay away from HFCS, partially hydro oils, MSG, etc

When I can I also try to avoid inulin, chicory root, and some artificial sweetners.

Mackenzie December 5, 2010 at 6:01 pm

I’m not a fan of HFCS, but I absolutely will not buy products with hydrogenated oils.. Gross!

Di December 6, 2010 at 5:19 am

I’ve been using the stationary bike for my past few workouts and love it. I’m just trying to get used to biking since I’m normally an elliptical/treadmill girl but once I feel I’m ready to challenge myself a little more I think I’m going to use that workout!

I honestly don’t pay super close attention to ingredients but I haven’t ever had that Special K…for some reason fruit in cereals weirds me out. I’d rather add my own fresh fruit.

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