HungryFitness: June 2011

Thursday, June 30, 2011

Thursday 6/30 Food Journal

5:15am
1/2 cup oats
1/4 cup almond milk
1/2 scoop chocolate protein powder
1 TB walnuts and raisins

***Wasatch Crossfit workout
-I tried out for the Wasatch Crossfit
Team this morning and made it! It was so much fun working out with a team and having people to compete with!

Warmup run (about 1 mile)
30 wall balls (used soft 14lb medicine ball)
30 box jumps on 20" box
30 calories rowing
Rest 30 seconds
200m run
Repeat with 20 reps and 200m run
Repeat with 10 reps and 200m run
***I finished in 12min 14seconds***

9:00am
1light chocolate muscle milk (100cal)
2 celery sticks

11:00am
1 Carmen's fruit muesli bar

2:00pm
2 cups green salad 1TB balsamic vinaigrette
1 leftover chicken sun dried tomato basil sausage

5:00pm
1 HB egg (while driving to work out)

***Olympic lifting class
1hr of Olympic lifts with coach (this was at Wasatch crossfit, and was a blast)
-squat cleans, snatches and jerks.
30 minutes of tire flip/5 pushups

8:30pm
1/2 banana, 1 Milton cracker
Small cafe rio salad (mini wheat tortilla, romaine lettuce, tomato,
Avocado, chicken, black beans, 1tb ranch tomatillo dressing)
*I was STARVING after the three hours of working out today! :)

Food Journal Wednesday 6/29

Okay, I overdid it on the calories a tad today (too many carbs as well). I think it's because i didnt get very much sleep last night, so I was extra hungry. Tomorrow will be a better day! :)

6:00am
1/3 cup fiber cereal
1/3 cup almond milk
1/2 banana

*Upper body lift (with miss Ally Dean):

400m row
Dips 15
Pull ups 15
3 rounds

Skull crushers 12
Kick backs 12 each arm
3 rounds

Barbell curls 12
Alternating db curls 12 each arm
3 rounds

Upright rows 10
Renegade rows 10
3 rounds

7:45am
1/3 cup oats
1/3 cup almond milk
1/2 scoop chocolate protein powder
1tb raisins and walnuts

11:00am
Leftover turkey burger with veggie toppings

2:00pm
1 apple 3oz NF plain Greek yogurt, 1tb PB, sprinkle of Stevia
1 egg white, 1/2 yolk

4:30pm
1 carmen's fruit muesli bar (190 cal)
1 light chocolate muscle milk (100 cal)

**Sprint workout (with Marissa):
100m sprint, 100m walk x4
Walk 2 laps
Repeat

8:45pm
1.5 pieces chicken tomato basil sausage
1 cup Greek salad
1/4 cup sweet potato

Wednesday, June 29, 2011

Best Way to Burn Fat Fast

Some people still think that hours on end walking/using the elliptical is the best way to burn fat. Well...I can save you a lot of time, and BORING workouts if you are ready for a more effective, fun, and fast way to burn that unwanted fat-AND increase endurance.

***SPRINTING***

The body burns more calories when doing anaerobic exercise. Even though less of those calories burned comes from fat, the overall calories burned is much higher than that of aerobic exercise. Did I also mention that sprinting is WAY more fun to do?? :) So, if anyone wants to get rid of that extra fat, and tone up your body while you're at it, I highly suggest adding sprinting to your weekly regime. I'll be posting more sprint workouts in the future but here are a couple to try for now:

Booty Builder
100m sprint (straightaway on track)
100m walk (corners on track)
Repeat 4x

150m sprint
150m walk
Repeat 2x

200m sprint
200m walk

1 lap around track walking lunges
2 laps cool down

Sculpted Lady
100m fast jog (corner) right into 100m sprint (straight)
walk 200m
Repeat 3x
Rest 5 min
Repeat 3x

Go get on that track and burn some fat! Grab a friend to join you. I promise, you'll fall in love with sprinting-and be finished with your workout MUCH faster than a long boring jaunt on the elliptical. :)

Tuesday, June 28, 2011

Tuesday food journal 6/28/11

Tuesday

Sleep 11-5
Pretty tired today.

5:15am
1/3 cup oats, 1tb pb, 1/4 cup almond milk

*1hr spin class

7:45
2 eggs, 1/2 banana

10:30am
1 Carmen's fruit muesli bar (pretty good-from health food store) 184 calories
1 HB egg (egg white only)

12:00pm (lunch was brought in for company)
turkey sandwich with tomatoes, peppers shredded lettuce and mustard-removed the bread (equal to about 1cup total)
1/2 cup mixed fruit

3:00pm
100 calorie muscle milk light
3 large celery sticks

6:00pm
6 strawberries

8:00pm
1 large turkey burger w/lettuce, grilled pineapple, tomato, green onion, salsa
2 cups Greek salad

I was super hungry this evening, and I ate more than I should have for dinner. Dangit! I'm going to be better tomorrow!

My Beginning Stats

I thought I'd post my beginning stats on here as well.

Height: 5'7"
Weight: 149
BF %: 15.5%
Waist: 29"
Hips: 36.5"

I would like to eventually get to 139-so that is what I have in mind when I'm training/eating healthy! :)

My Food Journal

I'm trying to get in shape for the Spartan race i'm competing in in about 2 weeks, so I'm on a fairly strict eating plan. My friend Marissa and I have been emailing our food journals to each other to help ourselves stay on track. I thought I might as well post mine on here as well for anyone interested. Let me know if you have any questions. :) The basic fundamentals of what I am doing are as follows:

* 1 complex carb a day from fruit
* 1 in the form whole-grains
* 1-2 at most from veggies: (sweet potato)
* 2 cupped handfuls of vegetables eaten 5-6x/day
* 1 palm-sized portion of protein eating 5-6x/day.
* 1 gallon per day of water
* AVOID:
* Dairy, juice, bread, salad dressings (except lemon and balsamic vinegar), spreads and high sodium foods

**I am probably going to be having one serving of dairy per day in the form of NF greek yogurt, cottage cheese, or LF feta or mozzarella cheese.

Day 1 (sleep: 11:30-7:00)
Monday 6/27
8:30
1/3 cup oats
1 tb: NF Greek yogurt, applesauce, whey, raisins, walnuts
1 tsp agave

11:45
1 cup mixed grilled veggies
1 HB egg

2:45
2 cups green salad (lettuce, spinach, grape tomatoes, celery, artichoke, HB eggs) w/ 1/2tb balsamic vinaigrette dressing
2 slices rotisserie chicken

4:45pm
1 green apple
3oz NF Greek yogurt, 3tsp PB 1/4 tsp Stevia
1 light muscle milk (100cal)

1hr body attack cardio class

7:30
4oz grilled salmon
2 cups Greek salad (romaine lettuce, cucumber, cherry tomatoes, kalamata olives, feta, Greek dressing)

Lazy Lady Greek Salad

A friend of mine made greek salad the other night, and it was soo yummy I had to re-create it. It only took me about 10 minutes tops to make this, and it was amazing. Great for a hot summer day. :) I hope you enjoy it as much as I did!

Ingredients:
6c Romaine lettuce (as much as you want, I did about 6 cups)
1 Cucumber
1/2 Red onion
1.5c Cherry tomatoes
3/4c Greek olives
1/2c Feta
1/2c Litehouse Greek Dressing

Directions:
Wash veggies, cut up lettuce, onion and cucumber.
Toss lettuce, onion, cucumber, cherry tomatoes, greek olives
Top with feta cheese and dressing

Wednesday, June 22, 2011

Lower Body Sculpt

Warm up
Light leg extension 1x20
Medium leg curl 1x15
Split squat jumps 1x15

Leg press
Heavy(failure x 6-7)
Drop at least two plates x 15
4 sets try to increase heavy set each time keep light set same

Pilates Ball Glute extensions (lay on ball and slowly kick knee up in air until you feel your glutes squeeze, bring back down) 3x12 each leg

Straight leg dead lifts x8 (fairly heavy)
Calf raises x7 out x7 in x7 straight

High box jumps x8 reset each time 3 sets