The secret to getting the most out of your workout in the least amount of time? High Intensity Interval Training (H.I.I.T) workouts are fast bursts of intense exertion with rest breaks at various intervals. Bec does hers on a Watt bike (https://wattbike.com/au/). “It’s a spin bike, but the hardest, worst spin bike you’ve ever been on in your life, because it kills you and doesn’t let you get any momentum! It’s got a magnetic force on it.
There are a variety of H.I.I.T intervals you can do, but there has been much research around Tabata sprints – which Bec is a fan of. Tabata technique, named after Japanese physician and researcher Dr Izumi Tabata, is based on 20/10 intervals, which means cycling for twenty seconds then resting for ten, repeating the combo eight times for a total of four minutes. “It kills you but it’s only four minutes! I do that about four times a week,” says Bec. While Bec does it on her Watt bike, you can do Tabata H.I.I.T sprints while running or doing weights, too, just maintain the twenty seconds on, ten seconds off rule for maximum results.
To keep her muscles looking long and lean, Bec does Pilates twice a week. “I always recommend doing pilates at a studio where the instructors are physios. They have a better understanding of human movement and muscles and are great at tailoring a programme to the individual’s needs based on any concerns, injuries or target areas they wish to work on. Oh, and if you’ve got private health insurance, you can claim it! I go to Pilates class, and my trainer writes me a program and I come home and do it, “ she explains. “I don’t do it every day but I aim for twice a week.” She’s lucky enough to have a professional reformer in her gym at home, but she recommends Be Active in Prahran or doing mat pilates at home. “You can jump on Youtube to see some good workouts.”
When Bec is away from her home gym she will take to the park and do some quick sprints. “I am such a lazy runner so prefer to do short hits than long runs,” she explains. “I’ll often do four or five lots of 400m laps around an oval. They are over and done with quickly and you can time yourself to maintain your speed and challenge yourself.”
“I’ve never dieted and stay slim due to inheriting good genes,” says Bec. “Having said that, I don’t like to eat too much processed food or high sugar foods (chocolate excluded!), not because they are high in calories but merely due to the fact that they are full of crap and not great for your insides. I like to eat whole foods; lean cuts of meat (all meats), fresh fruit and veggies and lots of seeds and grains for fibre.”
“I need carbs otherwise I feel hungry all the time and I get angry, so I always choose high fibre, multigrain breads and I eat lots of brown rice,” she says, adding that she also indulges in chocolate and sweet treats plus yummy cheeses from time to time, but as a general rule she eat a healthy balanced diet, “because it makes me feel good.”