HIIT Training: Is it worth it? 

High-Intensity Interval Training (HIIT) is a repetition of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7.

Most HIIT workouts are shorter, about 10 to 30 minutes than a full cardio conditioning or strength training session.


If you want to tone up and forget about boring cardio, HIIT is for you. 

When it comes to burning calories, HIIT training is an interesting procedure that will help you lose those extra pounds, as well as help you improve your physical condition. So, if you want to know about this interesting workout.

HIIT training is a type of training that effectively pushes your body with techniques and activities that activate each muscle group to help you lose weight and help the process of "toning" your entire body.

Is HIIT training worth it?

When it comes to burning calories, no need for spending hours on the cardio machine, on the other hand, a short 15 or 30 minutes  HIIT training workout will be more efficient. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise

Types of HIIT training exercises.

HIIT training as we have been saying is a type of training that keeps you in constant movement, so each of the activities you perform through this training will push you to lose a lot of calories.

Being in constant physical activity HIIT training is perfect for all those who want to increase their fitness quickly, below, we will discuss some exercises that make for an effective HIIT training routine.

  • Burpees. Burpees are effective when it comes to doing some activation in all muscle groups, which means that you can easily be training all your muscles with Burpees, in this case, it is recommended to do a maximum amount of Burpees or half Burpees in a period of exactly 1 minute.
  • Static or dynamic lunges. This is another effective means by which to tone the leg area, in our HIIT routine it is important to give our legs plenty of strength and the Strides are more than enough to push your body to its best physical condition. 
  • Jumping Jack. Another type of exercise that is commonly one of the classics when doing any HIIT routine or wanting to lose weight quickly is a routine that exposes all muscle groups. 
  • Mountain Climbers. The mountain climber is a type of exercise that helps to tone the shoulders, legs, and abdomen, so it is very important and highly seen in any weight loss routine, this exercise will help you tone and build muscle where there was only flab or fat. 
  • Stationary jogging. This is an excellent exercise that serves to activate the lower muscular zones, in this case, stationary jogging pushes the body to a better activation, as well as warms up the body to the maximum before the real physical activity.
  • Frog Jumps. Frog jumps are a type of training that requires power that is especially useful for these HIIT routines in this case frog jumps help the lower body area can tone up and get an excellent image of the body that you want so much.

How much rest time and how to perform the exercise?

The duration of the HIIT workouts and rest between exercises will depend on your current fitness level. If you are just starting, We suggest starting with a 30-second training interval and 30 seconds of rest. Then repeat this about 8 to 10 times, again depending on your current fitness level. Also always make sure to warm up and cool down for about 5 mins each. The total time per workout will depend on how many sets of intervals you do.

When executing this routine, the fundamental thing is to keep the body in constant activity. So even when you rest, stay up, and walk around. This is important when it comes to fat loss, to stay at a constant intensity in order to burn calories.

Shouldn't you do HIIT workouts every day?

You shouldn't perform HIIT workouts every day. You are pounding hard on your joints and nervous system when you perform HIIT so you definitely need to give your body at least 48 hours to recover. Rest days are really important to prevent injury but also help muscles/nervous systems/joints to heal properly so you can perform your exercises correctly and you actually make more progress that way.

When we constantly perform a high level of sports and physical activities, it is essential to eat accordingly to the level of the effort. Nutrition is extremely important when practicing strength and cardio exercises of any style.

A balanced diet incorporating the right amount of proteins, carbohydrates, and fat is the key to losing weight, but also for athletic performance.

High protein foods such as chicken, red meat, fish, or eggs can be fundamental when practicing a HIIT routine in order to have a healthy body.

How long does it take to lose weight with a HIIT routine?

You can start seeing results in 6-8 weeks from HIIT training on a cardiovascular level, which means HIIT workouts will increase your VO2 max. HIIT training can help you lose fat, although shedding pounds off will depend on the ability to place yourself in a calorie deficit mode.

In addition there are other benefits of HIIT training, such as:

  • Improves mood.
  • Improves the body's circulation.
  • Increases lung capacity.
  • Stimulates and accelerates the body's metabolism.
  • Tone every muscle in your body.
  • Helps to lose abdominal fat easily.

As you can see there are benefits to be gained from consistently practicing a HIIT routine every day, and it is certainly worth it. Usually, when we talk about losing weight, it is important to take into consideration that it will not happen overnight.

So it must be with discipline and constancy, for this, you must constantly focus on the execution of the exercise, as well as a totally healthy diet with high levels of protein and low in carbohydrates.

In this way we hope to achieve weight loss and tone muscles in the process, the best part is that if we do that we are not only making our body start in a new healthy stage, but we will also learn to consume delicious and low carbohydrate foods.

We hope you find the HIIT routine useful to boost your physical activities, remember that only 30 to 40 two to three times a week is more than enough to burn calories and lose weight.

Looking to try a HIIT training workout, join Audrey's class below. Need help with a Workout appropriate to your own need, WhatsApp or email us!

How to take body measurements


Body measurements

Do you want to know if your training is paying off but you don't know how to measure yourself? or maybe you want to see if you have evolved in your training or diet? or just out of curiosity, do you want to know how to take body measurements? If so, let's see now, how to do it point by point and in an easy way.

Body measurements are the measures that our body has, in certain areas so that we can guide us in processes such as diets or exercises and of course, when we need to make us a piece of clothing exactly "tailored".

Body measurements are determined in areas that are the chest (or bust), waist and of course, the hips. These would be the measures that always and at all times are used to take but in addition to this we can also make body measurements of for example neck, arms and legs in the case of having to make us a suit, or measure the centimeters of abdomen we have or thigh, or bicep, in the case of being someone who is exercising and wants to know how it has been evolving.

To take good body measurements, it will be enough to have a tailor's tape measure and measure the desired area, but do we know how to do this? Now we explain it to you before:

What to know before taking body measurements

Even before taking any body measurements, certain considerations must be taken into account. For example, the persons in question should wear clothes that are as light and thin as possible so that the tape fits their body well and, if you are alone at home, we recommend that you take off your clothes to get an accurate result.

In addition, each and every measurement should be taken standing upright and barefoot. We also invite you to always and at all times use a flexible tape measure, since the metallic ones limit the movement and curvatures, which is essential to measure the circumferences of the waist, hips, bust and shoulders.

On the other hand, we recommend you to print a measurement sheet to be able to take note of each of the results without fear of getting confused.

Steps to take body measurements by body parts:

Let's see step by step or zone by zone, how to take body measurements.

  • How to measure breast circumference:
  1. Standing in front of the person (this is a measurement that is usually taken for women), put a tape measure around the bust, at the circumference of the bra.
  2. Take the measurement by stretching the tape over the nipples without squeezing too tightly.
  3. Ideally, the tape should be at rest, sufficiently tight so that as soon as the tension is released, the tape will drop.
  • How to measure arm circumference:
  1. This measurement should be taken at the center of the biceps muscle, at half the distance between the elbow and the shoulder.
  2. We do the same as we did for the bust, but in the indicated area.
  • How to measure the waist circumference:

It should be taken with bare skin, at the narrowest part between the top of the hips and the base of the rib cage. Also, in such a case, the gauge should be placed on the skin, without squeezing it.

  • How to measure hip circumference:
  1. We put the tape measure just near the hips, closing it on one of the sides or in the center, without tightening it too much.
  2. This is a type of measurement that can change depending on who takes it, since there are those who measure taking the measurement of the hips just below the waist and then there are those who take the measurement at the point just above the maximum width of the side.
  • How to measure the thigh circumference:

The thigh, contrary to popular belief, should not be measured at the center of the leg, but rather at the initial high part, which most of the time is also the largest.

  • How to measure the neck circumference: 

Generally, and any tailor will tell you this, if you have to measure the collar for a suit it is usually done in inches, but the truth is that if you want to measure the suits episodes collar in cm, just take the tape measure and measure at the base of the collar, where the collar of the shirt should be closed.

Biggest myths about weightlifting

Weightlifting, strength training, resistance training, lifting weight for women, using weight in your workouts however you want to call it, however, the benefits to both immediate and long-term health are the same.


Weight training is surrounded by myths, which often causes people to prefer to do other exercises to strengthen and shape their body; however, it is an activity that can improve your quality of life.

Before starting this kind of activity, we recommend that you approach a trainer at the club and talk to him/her about your goals and expectations for the use of weights. Now, be clear that there are many myths that you must dispel, for example, the following:

Myth #1: Weightlifting is for men

"The training with weights allows to develop a very good base for the body", "and this applies to both men and women".

Although men are the ones who most often monopolize the weight areas in gyms, it is not an exercise exclusive to them.

When menopause comes, we are more at risk of osteoporosis than men. Weight training is one of the best things a client can do to help increase bone density. Strong, healthy bones are essential for quality of life and healthy movement.

Myth #2: You will see results immediately.

weightlifting results

Muscles need time, so you can't expect to do an exercise and get results immediately.

It can give a mental health boost, too, experts say. It can help with your overall health and fend off chronic illness.

It is advisable to seek the advice of professionals to know the type of exercise that should be performed depending on your gender.

The essential thing is to stay motivated and have patience.

"The appearance is simply a consequence of the work and it is going to be that follow-up one week after another that will let you stay motivated when you don't see much progress in front of the speculum."

Myth #4: Weightlifting causes women to get bulky.

weightlifting results in womens

Fact, women don't have enough testosterone to build big muscles.  A total body weight training done consistently, will give you that "toned" and "defined" muscle definition and a more proportionate appearance.

In fact, it is more difficult for women to achieve the muscle volume of men, as they have considerably lower levels of the male sex hormone, testosterone, which is responsible for the increase in muscle volume.

Myth #5: Weight lifting stunts growth


Due to the observation that many weightlifters have a shorter than average height, many people have the misconception that weightlifting stunts or reduces stature development. However, science has proven that short stature is related to genetic inheritance.

So why are there so many shorter than average people in the sport? This is because short stature can be a mechanical advantage when lifting weights and holding balance. As in basketball practice, being taller than average is an advantage, however, the practice of the sport is not what makes them achieve that height.

Myth #6: weightlifting decreases agility and speed

Does weightlifting decreases agility and speed.

Some people have the belief that weightlifting slows down speed and agility because of their musculature. In reality, high-performance athletes practicing agility sports such as gymnastics, track, and field, or boxing include weightlifting as an essential part of their training.

There are many fears or myths that can dissuade us from practicing any sport, therefore, we invite you to always, and whenever you have any doubts, approach a professional who can advise you and solve your concerns before discarding it completely.


Want to lose belly fat?

Weight training is actually an excellent way to lose the flab. Doing crunches won't get rid of belly fat but regular weight training can help you build lean muscle mass. No need for spending time on the cardio machine, strength training is often the solution to the aesthetic look so many women chase.

If you want to reduce your belly fat and future-proof your body you need iron in your week as you do your diet. Muscle burns calories, even at rest. So, the more muscle gain you have, the more calories you will burn throughout the day.

NB: getting rid of your belly fat is mainly through nutrition


Training with weight has many benefits as you can read above. However, you want to gradually increase weight as your form improves.

It's essential to have a specialized trainer guiding you throw each movement and being able to modify each exercise to your personal needs and level to introduce you to the activity without compromising your well-being and enjoying this exercise.

Weightlifting is a very good exercise but if you really want to do it right it is recommended that you do it with a certified professional if you are interested in one I recommend starting with me as your personal training coach.

My Fitness and Nutrition transformation

The Reward is not the trophy 🏆

I can't believe it's been a week already I went on stage and received the reward for my hard work from the last couple of months.
The trophy may be shiny…
but the real reward is when the challenge is tough, and you earn the knowing that you have what it takes to be your very best.

You know what it feels like to push yourself to that next level - sometimes just holding it together, definitely letting go, and becoming completely attuned to the challenge at hand.

You know you can do difficult things.

You know you are more than capable - and ready - for the next challenge.

The material award is just that - material items.

It’s the KNOWING that is the real award.

Chase the knowing, not the “trophies.

My Fitness and Nutrition transformation

A few of the lessons I learned along the way in My Fitness and Nutrition transformation:

- Diet is KEY.

I have trained for countless competitions, Swimming, Surfing, kiteboarding World Cup, marathons, and long-distance paddleboard races. I’ve never seen my body change like this, and I’ve trained just as hard (and harder) before. The only difference was my nutrition.

- Blood sugar balance is the focus of every diet.
and with good reason. Imbalanced blood sugar levels are at the problem of many health issues, including being overweight.  When blood sugar is unbalanced, it puts us at risk for hypoglycemia, insulin resistance, or diabetes.

- The impact of stress on your body is real!
too much stress causes the adrenals to stop functioning correctly.  They either don’t generate enough cortisol or produce it at the wrong times (like when you’re trying to sleep). This leads to symptoms like feeling tired and lethargic, poor healing and recovery, aches and pains, having salt or sugar cravings, having trouble falling asleep or waking up, relying on caffeine to get through the day, etc...

- A properly functioning GI (gastrointestinal) system is critical!
In fact, we should start treating our gut with care if we are interested in weight loss, muscle gain, or overall health in general.

- Sleep is VITAL.
Less sleep potentially results not only in more body fat but also means that you’re at greater risk of heart attack, stroke, and sudden cardiac death than your pals who get plenty of snooze time (according to science).

Are you also looking to improve your lifestyle, and transform your body?

I've created a 21day Online Nutrition Program, to help men and women Boost their Health and Energy with Eating and Lifestyle Strategies.

My biggest takeaway is that:

  • you don't have to do hours of cardio or workout like crazy
  • you can't ignore your diet !!! READ THIS AGAIN
  • you can eat food you love!
  • Taking progress pictures feels silly. You'll be happy you did it later. I am "so glad" I have this picture because it illustrates how far I've come both physically and emotionally. And this is the BIGGEST celebration!

This is for you if you are ready to:

- Cultivate epic energy every day.

- Experience happier hormones and more balanced moods.

- Lower Stress & Prioritizing Self-care.

- BOOST your Health and Energy with Eating and Lifestyle strategies while keeping each other's accountable.

My 21day FIX Online Nutrition Program is an easy way to make life changes (no macro counting!)

  • Healthy and balanced diet: the basic and your needs
  • The importance of mindful eating
  • Cultivating epic energy every day
  • Experiencing happier hormones, and more balanced moods
  • Active Living and Movement easy to practice CONSISTENTLY
  • Celebrate your victories and progress to stay motivated
  • Lower Stress & Prioritizing Self-care
Follow me on instagram @audreywaterwoman
know about my Program 21dayfix

GLOBAL SISTERHOOD circle March 8th 2017 "empower women"

Join us at 8 am in the morning

at Villa Taina, up stair (Yogaloft)

to celebrate Global Sisterhood.

It is a meditation and celebration event. (No experience required.)

This will be our first circle to join in the global event, in peace, and connection with all our sisters.

Blossom's vision is to empower women. If you embrace oneness and want to encourage your sisters with your presence than join us on Wednesday March the 8th.

We will be doing some empowering Pranayama (breathing) for opening your heart center, and Asana (postures) with breath to build your courage, energy, and attract love.

Then we will close our circle with a meditation to realize your power as a woman, honoring the light within while expecting Miracles. The power of now.

"empower women" Transforming ourselves we transform the world at the Global Sisterhood : International Women's Day 2017 

Join us at 8am at Villa Taina, up stair (Yogaloft) to celebrate Global Sisterhood. It is a meditation and celebration event FREE. (No experience required.)

After the circle, do join Audrey on the mat for  a Vinyasa Empowering Yoga CLASS at 9am (at extra cost).

Honoring the Light within while expecting Miracles...

Follow me on instagram @audreywaterwoman
know about my Program 21dayfix

Did you know that Sunday, June 21st is International Yoga Day AND the Summer Solstice?

The United Nations has declared 21st June as the International Yoga Day, which will be celebrated all over the world. For us every day is yoga day. However to respect this special day (the concept of which was suggested by Guruji) in a talk in Bangalore sometime in 2011- 2012, to respect Guruji, we have thought of a special practice program for this day.

21st June 2015 - will be celebrated as International yoga day throughout the world.

Celebrate this wonderful day with us!

We will have a simultaneous worldwide meditation session to experience Earth as one organism in sync with its inhabitants and will meditate together and express a higher level of consciousness that can only be achieved in unison. With renewed energy of the Summer Solstice all things are possible.
Sunday, June 21st 2015 When: 6 PM Where: Cabarete Beach (contact us for the precise location)
Bring a sarong, your smile and happiness.
In ancient times, the Summer Solstice was considered a time of fullness of life, worldly blessings and representing a time for purification, renewal and healing of the self & soul. A time to release the sadness, fears and pains from your life; a time for purification and renewed energy. Join us to fulfill the external physical & emotional manifestations of your internal desires; such as love & wealth. Wishing you a blessed Summer Solstice and to all, sending LOVE and SUNSHINE!

Peace to all


That's how we blossom on a Sunday morning with glassy waves... Audrey riding a glassy wave in Cabarete Bay. Glassy Sunday Paddle Surfing in Cabarete Dominican Republic from Audrey Meyer on Vimeo. Glassy Sunday Paddle Surfing in Cabarete Dominican Republic .

If you are interested to join us, make sure you book your SUP lesson right now!

Intro to Paddle Boarding:

Our quality lesson cover the aspect of posture, balance, equipment advice (SUP board size, paddle length), how to paddle, propel yourself forward, how to perform a turn, etc…. Read more here

Intro to SUP Surfing:

If you are interested in learning how to ride a SUP in the waves, you have come to the right place. We get you started the right way and will teach you how to ride waves in a safe way, the surf stroke, paddle over white water, the turn and advanced maneuvers. Read more here

Sunrise Paddle Tour:

Awaken to the serenity of the Dominican Coastline while watching the sun blossoms from the magnificent ocean. A combination of peace and tranquility combined with just enough exercise to get you blood flowing and your body energized for the day. The perfect way to start the day. Prerequisites- For those that have taken the Intro to Paddle Board Lesson with Audrey or can demonstrate equivalent experience including forward stroke, sweep stroke and brake. surfing waves with paddle board

Yoga for SUP

Enjoy the combination of Stand UpPaddle boarding and Yoga. The board makes a fine yoga mat and the extra balance required by being on the water intensifies the yoga routine. The peacefulness of floating on the water combines nicely with the meditative nature of yoga. Read more here

SUP Fit BootCamp

SUP 'ing is a combination of cross training and pilates. Totally low impact, it will improve your cardio- endurance, aerobic and an-aerobic but at the same time you get a ful body work out, targeting arms, abs, thighs and butts - all at once! Read more here All our SUP classes includes all the equipment needed (board, paddle, leash). We suggest to wear comfortable clothes and sunscreen. Hat/visor/lip balm recommended. Croakies for sunglasses are recommended. Bring an extra change of clothes/towel that will be locked while we are on the water.

Email us for more info

Cabarete celebrates Intl. Female kiteboarding Week Friday Dec 5th and Sat Dec 6th 2014

The KB4Girls Foundation's mission is to empower girls and women through the sport of kiteboarding. The goal is to give females around the world a platform in the sport, help them to take up the sport, improve their kiting skills and even get to a competitive level. Established by world champion kiteboarder Kristin Boese in December 2009, the KB4girls Foundation is a non-profit association driven by the passion to help others and unite females around the world through the sport of kiteboarding.
The KB4girls celebration in the Dominican Republic kicks off Friday December 5th at Dare2Fly with a FREE surfboard waveriding kiteboarding clinic with Audrey Meyer at 11am.
Audrey's training session will be followed by an optional ladies lunch at Vacabar, owned by Cabarete kiteboarding sweetheart Cami Cow - thanks to Cami for offering a KB4girls discount for the yummy food! After lunch go kiting with the girls at Kite Beach! Saturday 6th will be a FREE Self Rescue refresher at the Laurel Eastman Kiteboarding School (LEK) at Millennium Resort & Spa at 11am After a break for lunch it's time to get ready for the Downwinder to Encuentro Taxis will bring all the ladies back from Encuentro to LEK for afternoon cocktails on the beach mixed by Mojito Bar, provided by Laurel and the KB4girls Cabarete Chapter. The lovely downwinder leaves from LEK and will be led by KB4girls Italy ambassador Bianca from Bianca Bikinis. Taxis will bring all the ladies back from Encuentro to LEK for afternoon cocktails on the beach mixed by Mojito Bar, provided by Laurel and the KB4girls Cabarete Chapter. Check the Facebook event page here. For more info about the event visit the KB4Girls Website at www.kb4girls.org Closing party for the KB4Girls weekend will be at VooDoo Lounge with DJ Hernani! The theme is the ocean, so get dressed accordingly. So girls, get ready for a fun week!

The Butterfly Effect is coming back to Cabarete and we're inviting all the butterfly for some SUP Yoga !

The Butterfly Effect is a non competitive event where women are joining beauty and strength to empower each other through water sports (windsurfing, kiteboardingpaddle boarding, kayaking and surfing). The event is designed to give every Butterfly more confidence, joy, and skill in her board riding, as well as her navigation through everyday life. The Butterfly Effect began in Hawaii in 2007 by water women, Tatiana Howard. Since then Tatiana have flown to organize the event in Brazil, New Zealand, France, United States (Oregon and Hawaii), Germany, Tahiti, Fiji, Israel, Australia AND Dominican Republic. Blossom invites all the Butterfly to join the Yoga4SUP class this Wednesday July 30th 2015. Meeting point is at Vela Windsurf Center at 7.30 am. The paddle board makes a fine yoga mat and the extra balance required by being on the water intensifies the yoga routine. The peacefulness of floating on the water combines nicely with the meditative nature of yoga. No knowledge of Stand Up Paddle boarding or Yoga required! Anyone can do this fun, empowering class.

You will love it and your body, mind and soul will thank you for it.

IMPORTANT: Let us know you are coming and reserve your board at +1. (809).863.65.15 or sign up online on www.Yoga4SUP.com Email us or call Audrey (809-863-65-15) to reserve your spot. Places are limited. Hurry up, place are feeling up quick. See you this Wednesday then! Audrey