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Archive for January, 2012

make things happen monday

this weekend flew.
Friday – worked then babysat my 3 little cousins.
Saturday – woke up and headed to the gym for a 3 mile run. [wasn’t the best, i had to keep slowing down…but still better than doing nothing!] after my run i did a short 10 minute circuit that looked like this:

Prisoner Squat – 45 sec, 15 sec rest
Push-up tuck jump combo – 45 sec, 15 sec rest
Burpees – 45 sec, 15 sec rest
Full sit ups – 45 sec, 15 sec rest
Frog jumps – 45 sec, 15 sec rest
then Repeat

that 10 minute circuit is no joke!

then it was a day of sledding, hot chocolate, dale & tucker vs evil, smoothies, and going out.

Sunday: woke up and did not want to move for a good two hours. just laid there being entertained by conversation. went to springhouse for a delicious breakfast of pancakes, eggs, and bacon. continued to be lazy for the rest of the day until finally doing homework and writing my workout for this mornings class.

it was my first day back to teaching at the campus rec center and i taught my 3-2-1 training class. i had a FULL class today with almost 30 people! so awesome to see many new faces. i hope i didnt scare them away with todays workout. here it is for your enjoyment:

3-2-1 Training
3 minutes of strength, 2 minutes of cardio, 1 minute abs

Circuit #1:

incline pushups – 45 sec
goblet squat – 45 sec
decline pushups – 45 sec
goblet squat – 45 sec

mountain climbers (hands on bench) – 30 sec
standing mountain climbers – 30 sec
x2

situps with dumbbell – 30 sec
bicycle crunches – 30 sec

Circuit #2:

1/2 burpee into a low squat (take out the jump at the top and instead hold a low squat for a couple seconds) – 45 sec
tricep dips – 45 sec
x2

straddle jumps on bench (holding a dumbbell) – 30 sec
sumo high knees – 30 sec
x2

lower leg ab lifts – 30 sec
elevated crunch – 30 sec

Circuit #3:

bent over row – 45 sec
shoulder press with front kick (stand on one foot and do a shoulder press while doing a front kick with the other leg) – 45 sec
x2

toe taps on bench – 30 sec
broad jumps around bench – 30 sec
x2

supermans – 30 sec
plank hold – 30 sec

Circuit #4:

single leg bridge lift – 45 sec
plank rows – 45 sec
x2

jump rope(double jumps) – 30 sec
tuck jumps – 30 sec
x2

russian twist – 30 sec
toe reaches – 30 sec

It was a good one! i even got a pretty good workout in because i participated with them.

i’ve decided to make my mondays “motivation monday” & “make things happen” monday. use the first day of the week as a chance to start over and get fired up to do what you want to do for yourself. don’t let anything get in your way and don’t give up. you may struggle, but at least you’re trying. it’s not easy, trust me. but it’s worth it. stop surviving and start living.

it could be anything: fitness goals, trying to eat better, getting more sleep, striving for better grades, looking for a new and better job, anything! go out there and prove to yourself that you can do it. i’ve got faith in you. 🙂

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what i normally eat. bootcamp challenge.

in case you’ve been wondering what i’ve been eating lately..here’s a couple meals:

oatmeal: 1/3 cup oats, 2/3 cup almond milk, 1 tsp cinnamon, chopped green apple, 1/4 cup egg white stirred in at end and topped with 1 tbsp pb & shredded coconut

clean spinach chicken quesadilla: spinach, mozz cheese, diced chicken breast, bell peppers, salsa, 2 small tortillas

tacos: lean ground beef, tomato, romaine, corn, 2 small la tortilla factory tortillas

i’m trying to stick to this meal plan i’ve set up for myself in order to help me eat more clean & less processed foods. here’s an idea of the types of things i eat for breakfast, lunch, dinner, and snacks:

breakfast:
option 1 – oatmeal (made with 1/3 cup oats, 2/3 cup almond milk, 1/3 cup water, 1 tsp cinnamon, 1/2 tsp vanilla extract, 1 fruit(apple or banana usually) and after it’s cooked i stir in egg whites at the end for extra protein, 1 tbsp peanut butter, and top with shredded coconut.)

option 2 – protein pancakes (i usually use the toneitup recipe) and top them with peanut butter of course.

option 3 – protein shake (i usually have this if i work early because i can’t really eat food at the desk at my work because people are constantly coming in and i don’t want to be rude.) i usually make this with 1 scoop whey protein, 1/2 cup strawberries, 1 cup almond milk, and 1 tbsp pb)

option 4 – egg white omelet with lots of veggies

lunch:
option 1 – tuna sandwich or wrap (1 can tuna mixed with greek yogurt & mustard, veggies, whole grain bread or wrap)

option 2 – big salad with deli turkey, salsa for dressing

option 3 – meat choice, 2 cups veggies

dinner:

option 1 – soup & salad

option 2 – 6 oz meat, veggies

snacks:

almonds
greek yogurt
apple
protein bar
cottage cheese

So there ya have it!

Weeks 1 & 2 of bootcamp are now complete. I’m so proud of the bootcampers we have in this session, I can already see multiple improvements in their endurance and strength. I cannot wait for next week because I’m bringing out moves they haven’t seen yet. 🙂

Today was Challenge Friday! I split them up into two teams of 3 & the team that had the most number of reps overall won. They tied, so i had to use their last round as the tie breaker!

Here’s what we did:
(I won’t show all the bootcamp workouts because Molly and I have spent a lot of time creating them, but I don’t mind sharing the challenge Fridays!)

1 person did strength, 1 person did cardio, and 1 person did core. They did each exercise for 1 minute 2 times through & switched to either strength, cardio, or abs.

Round 1:

Strength – Bicep curl into shoulder press while standing on bosu

Cardio – mountain climbers

Abs – lower ab leg lifts

Round 2:

Strength -sumo deadlift high pull

Cardio – shuffle down track and back

Abs – plank up up down downs

Round 3:

Strength – tricep dips

Cardio – jump squats

Abs – crab toe touches

Round 4:

Strength – wall sit

Cardio – burpees with bosu

Abs – situps with weight

they did AWESOME!

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TBT 3 & 4; eat your protein!

that video made me laugh this morning for a solid 10 minutes.

TBT Days 3 & 4:

Our bootcampers are staying strong! Everyone has been showing up every morning on time and ready to get their sweat on.
Yesterday Molly had them do Cardio-Plyometrics and this morning we stayed away from lower body and worked their shoulders, biceps, and triceps. Let’s just say, they will be sore tomorrow. Hopefully they won’t be lifting anything heavy. 🙂

tomorrow is challenge/game/fun day! Fridays we have decided to give out prizes each week to those who win the challenges. I’m joining in tomorrow because there is some partner work and they need the numbers to be even. 🙂 i already have seen the workout and it looks INTENSE.

Daily Challenge: consume .15-.25g of protein for each lb of body weight after your workout. (for 175 lb person they should consume 26-43g of protein after their workout).

Muscle tissue tears during our workout and it is important to rebuild those tears by consuming protein to help fuel muscle growth. You should aim to eat protein within 30 minutes of your workout. The best form of protein after a workout is in liquid form i.e; whey protein because it is quickly digested.

check out some protein shake recipes over at dashingdish!

 

my workout & meals:

yesterday: 45 min run (24 minutes of 1 min sprint followed by 2 min recovery) and the rest was 6.0 mph steady; I also did the arms bootcamp workout that i taught this morning. I am definitely sore today!

today: not sure what im going to do today yet. we’ll see!

yesterday meals:

5:30 a.m. – protein shake (1 tbsp pb, 1 cup almond milk, 5 frozen strawberries, 1 scoop whey protein)
10:00 a.m. – all bran wheat crackers + banana
12:30 p.m. – 5 oz chicken, lots of veggies with mustard; handful of almonds; 1 tbsp pb
3:30 p.m. – mug of kashi golean crisp cereal with almond milk
8:00 p.m. – 1 can of tuna mixed with 1 tbsp spicy ranch & 1/2 cup of garbanzo beans; 1 cup of steamed broccoli; 1 cup of butternut squash soup [molly made me dinner!]

today (so far):

5:00 a.m. – banana
7:30 a.m. – 1/3 cup oats made with 1/3 cup almond milk and 2/3 cup water; 1 tsp pb, 2 tbsp pb2, 1 tbsp protein powder, 1/2 cup applesauce, 1 tsp coconut

on my way back to work here in a bit to interview a girl for the service desk position, do some paperwork, hopefully get a workout in and then come home to clean & organize. what fun. 🙂

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Now is the time. TBT Bootcamp day 2.

Today marks day 2 of Total Body Transformation Bootcamp that I am teaching at my gym with Molly. It’s Tuesday so that means it was my day for training. Since we only did measurements and fit tests yesterday, this was officially day 1 of the brutal hard work that our participants will be going through.

We focused on Chest, Back, & Legs today. I had 6 different stations with 2 different exercises at each one that they had to repeat as many rounds as possible in 5 minutes. Everyone did awesome & I couldn’t be more proud to see everyone put in this much effort already. I can’t wait to push them outside of their comfort zones and really dig deep to get the results they want.

Daily Challenge: Eat breakfast everyday this week.

Our brains and muscles need fuel and energy to start the day and breakfast is exactly what will help in doing this. This is why breakfast is the most important meal of the day..we need to “break the fast” after sleeping for so long. It jumpstarts our metabolism and you should aim to eat within an hour of waking up.

Some healthy options:

  • Oatmeal with blueberries & flaxseed
  • Whole grain cereals like Kashi GoLean (look for cereals with less than 10g of sugar)
  • Greek yogurt or cottage cheese with fruit
  • Scrambled eggs with veggies

Just try to stay away from empty calorie, high sugary breakfasts like pancakes, waffles, cinnamon rolls & other pastries, poptarts, sugary cereals, etc. Something is better than nothing, but most of these just make you feel lethargic from the sugar crash and is not proper fuel for your body.

My workout & meals for tuesday:

I did bootcamp workout #2 which is what Molly will be teaching tomorrow morning. It was a heavy cardio workout emphasizing on plyometrics. It incorporated many different equipment like rings, boxes, medicine balls, and an agility ladder. It was a good sweat and i’m sure the bootcampers will love it!

Meals:

5:00 a.m. – apple
7:00 a.m. – oats made with almond milk, egg white, 2 tbsp pb2, 1 tsp coconut, 1/2 cup applesauce
10:00 a.m. – kashi golean crisp cereal
12:00 p.m. – 2 eggs, spinach, salsa, small tortilla, green peppers
8:00 p.m. – greek yogurt, cottage cheese, pb2, sprinkle of granola

What a weird timing for meals, i know. I was super hungry this morning so I gave in to my body’s needs and then after lunch i wasn’t hungry until 8! I do best when i listen to my body though, so whatever works!

 

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Total Body Transformation Bootcamp Day 1!

Today was the start of our 6 week session of Total Body Transformation Bootcamp. Molly was the trainer today and I helped her with biometrics, taking photos, and all the fit tests.
We have a total of 8 people signed up with 3 men and 5 women.
We started by weighing them in, measuring their waist and hips, body fat %, BMI, and took pre photos (front, side, and back). I am so excited to watch them change over these next 6 weeks and hope they continue in these 6 week sessions.

Molly will be training them Mondays, Wednesdays, and every other Friday while I will train them Tuesdays, Thursdays, and every other Friday. They will be working out M-F from 5:30-6:25 a.m.

Instead of starting with their first workout, we did a series of fit tests to see where they all stand. After doing all the biometrics, we did the following:

  • Pushups (max. reps in 1 minute)
  • Situps (max. reps in 1 minute)
  • Plank (longest hold time)
  • 10 minute run (total # of laps in 10 minutes)

They will all have a daily fit challenge to complete each day along with weekly challenge days on Fridays with a chance to win a prize! There is also a chance to win $250 and that will go to the person who loses the most weight percentage!

Tomorrow is their first actual workout (taught by me!) and I couldn’t be more excited.

I decided that I’m going to participate in the workouts as well (at a different time) so I know what to expect from them and to see if I get any results myself.

_________________________________________________________________________________________________________

Here’s my personal tentative workout week schedule(I’m training for the Warrior Dash as well):

Week 1/9-1/15

Monday: 2 mile easy run; bootcamp workout #1(chest, back, legs)
Tuesday: bootcamp workout #2 (cardio – plyometrics)
Wednesday: 30 min fartlek run; bootcamp workout #3 (shoulders, biceps, triceps)
Thursday: bootcamp workout #4 (challenge)
Friday: bodyrock
Saturday: 2 mile easy run
Sunday: rest; yoga

Meal Plan for today:

Pre workout: apple

Meal 1: 1/4 cup oatbran cooked in 1/2 cup water & 1/2 cup unsweetened almond milk; 1/2 container applesauce 1 tbsp natural pb; 1 unsweetened baking chocolate square; 1 tsp coconut; cinnamon & vanilla

Meal 2: protein shake (1 tbsp hemp protein powder; 1/2 scoop vanilla whey; 1/2 cup strawberries; 2 tbsp pb2; 1/2 cup almond milk)

Snack: protein bar

Meal 3: soup & salad

Meal 4: greek yogurt or cottage cheese

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2012 goals.

i’m a little late to jump on the bandwagon and set my 2012 goals or “resolutions.” i don’t usually make resolutions because i feel like the new year shouldn’t be a time to start thinking about change. it’s not about tomorrow, it’s always about today. you can always start a new life and do what you want with your life at any given moment. don’t wait until monday, the 1st of the year, the beginning of the month, etc… if you want to change, you need to start NOW.

as you know, i have already changed my life. now i’m just working on maintaining it. with that said, i do have “goals” that i would like to set for the entire year. some aren’t so specific; some are.

Fitness:

1) Start lifting regularly. learn olympic lifts – proper form and technique and then slowly progress to lifting heavier. (will work on this once school is over since it takes a lot of time and dedication.)

2) complete a warrior dash. (signed up for june 17th!)

3) complete another half marathon. (signed up for virginia beach in september)

4) Do an unassisted pull up

Nutrition

1) drink 8-10 glasses on water a day.

2) eat more paleo.

School

1) Graduate from university of iowa in May.
2) Start thinking about where to go to grad school and what type of program.

Life

1) be happy most days.

2) feel beautiful

3) have faith again.

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