Home > Uncategorized > TBT 3 & 4; eat your protein!

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. πŸ™‚

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. πŸ™‚ 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. πŸ™‚

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