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

Sunday, May 29, 2011

Beach Legs

So I have this awesome picture in my Oxygen magazine that makes me REALLY want to get my legs toned up. Craig can always think of a good workout when I need one, so he gave me "The Kill" to do on Saturday morning (invented by an Vietnam veteran name Bernie). My friend Lynndsey Miller (awesome workout partner BTW) braved it with me, and I have been having trouble walking up stairs ever since. I can't wait to do it again next week!:)

"The Kill"

Horizontal Leg Press (15reps x 5sets) I did about 75lbs on each side.
-20 seconds in-between each set
-The weight should start feeling heavy mid-way through the second set
-it should be REALLY heavy for sets 4 and 5
-This should be FULL extension, and bring the weight down until your knees almost touch your chest

---60 seconds Rest---(use this time to set up the squat rack)

Squats (12reps x 3 sets) I did about 45lbs on each side to begin with.
-This should be VERY heavy on the first set
-Drop weight by 5-10lbs each set
-20 seconds in-between each set

---60 seconds Rest---

Repeat Squats (Try to use the same amount of weight)

Laying Hamstring Curls (12reps x 3 sets) I did about 70-80lbs to start
-This should be VERY heavy on the first set
-Drop weight by 5-10lbs each set
-20 seconds in-between each set

---60 seconds Rest---

Repeat Hamstring Curls (Try to use the same amount of weight)

Give me some love on my blog, and let me know what you think of this workout!

Saturday, May 28, 2011

Mini Turkey Meatloaf

One of my favorite fitness models Jamie Eason posted some of her recipes on BodyBuilding.com, and of course I had to try them! I made these turkey meatloaves and put them in plastic baggies so I have protein options for the week. They are REALLY good, and so convenient for lunches! Let me know how you like them! :)

Turkey Meatloaf Muffins

Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams

Ingredients:

2 lbs ground turkey (or chicken)
3 egg whites
1 cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tbsp garlic powder (2 cloves minced)
1 small onion (finely chopped)
2 celery stalks (finely chopped)

Directions:

1. Preheat oven to 375 degrees.

2. Spray muffin pan with canola or olive oil.

3. Mix all your ingredients together in one large bowl.

4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.

5. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

Tuesday, May 24, 2011

Tighten up those glutes!

So i signed up for Oxygen magazine a few months back, and they have the BEST recipes, advice, workouts, etc. I tried the glutes workout by Jamie Eason (my fitness idol) yesterday (modified slightly) and LOVED it. I really want to get my legs defined (like they used to be back when I was running track...), and this workout is one step in the right direction. Feel free to modify the amount of weight as needed, I'll list the amount of weight I used. GOOD LUCK!

Two rounds through (with a minute rest in-between)

15 in and out squats 45lb bar, with 25lbs on each side (one squat with legs narrower than shoulder-width, one squat with legs outside of shoulder width.)
12 Dead lifts 45lb bar, with 25lbs on each side (hands outside of knees, squat low and lift weight up to hip height, repeat)
15 hip extensions (I held onto the bar, and brought one leg straight back until i could feel my glutes tighten, did 15, and then switched the other leg)
12 single leg body squats ( i put the bar about hip height, and hung onto it as I lowered one leg into a squat, keeping the other leg straight out in front of me. Go as low as possible, then stand up straight, and repeat 12 on each leg, then switch legs)
15 Bulgarian split squats 30lb bar, can use body weight though. (this is basically a lunge, with the bar on your shoulders and your back leg behind you so your foot is resting on a bench. Make sure your squatting knee stays straight above your foot when you squat down. Do 15 on each leg, then switch).
REPEAT!!!

Tuesday, May 17, 2011

Thoughts today-my simple plan for body success.

If it isn't hard it probably isn't worth it.

When I wake up in the morning and tell myself I WILL be successful that day, it makes life so much easier. I don't set myself up for failure by telling my self i can't say no. etc. I visualize myself being healthy, and making healthy choices, take it one day at a time, and it becomes more possible.

Since being healthy, and fit is something that we are always working on and trying to be better in, it helps to get all of the advice we can! A few things that I focus on daily that help me see the biggest results.

Get at least 7 hours of sleep every night (this is PROVEN to help us lose fat! For more details on how important sleep is for our body's fat loss see here.)
Combine protein and complex carbohydrates for every meal (this slows down the digestion process and keeps our blood sugar levels low-hence, less fat storage!)
Have two servings of whole grains per day (ex. oats, quinoa, brown rice, sweet potato etc. Stay away from any white breads!)
Eat 5-6 meals per day (small meals and eating often make it easier for your body to digest what you eat, and keep your hormones/blood sugar levels low, which makes it easier for your body to burn fat).
No food after 8pm!-Unless it is protein. (You don't need energy from carbohydrates before bed, so what you eat just goes to fat storage. Since your body synthesizes protein while you sleep, it can be beneficial to eat protein before bed as it will aide your body's muscle recovery).

What things do you focus on so stay on track and maintain/better your physique?

Chicken rollup with spinach alla parmigiana

I made this recipe the other night for Mothers day. It was a big hit. I hope you like it. :)
Recipe of courtesy of skinnytaste.com

Chicken Rollatini with Spinach alla Parmigiana

Chicken Rollatini with Spinach alla Parmigiana
Gina's Weight Watcher Recipes
Servings:

8 •

Serving Size:

1 stuffed breast •

Calories:

194.7 •

Fat:

7 g •

Protein:

24.2 g •

Carb:

7.2 g •

Fiber:

1.5 g

8 thin chicken cutlets, 3 oz each
1/2 cup whole wheat Italian seasoned breadcrumbs
1/4 cup grated parmesan cheese, divided
6 tablespoons egg whites or egg beaters
5 oz frozen spinach, squeezed dry of any liquid
6 tbsp part skim ricotta cheese
6 oz part skim mozzarella (I used Polly-O)
olive oil non-stick spray (I use my Misto)
1 cup pomodoro sauce or your favorite marinara sauce
salt and pepper to taste

Wash

and

dry

cutlets, season with salt and pepper.

Preheat

oven to 450°. Lightly

spray

a baking dish with non-stick spray.

Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.

Shred

finely chop

1.5 oz of mozzarella cheese and

combine

with remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.

Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.

Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spray with olive oil.

Bake

25 minutes.

Remove

from oven,

top

with sauce then cheese.

Bake

until cheese is melted and bubbling, about 3 more minutes.

Serve

with additional sauce on the side and grated cheese.

Monday, May 16, 2011

10 tips to shedding fat

Sunday, May 15, 2011

Bikini Bod Ready-WOD

Okay Ladies, it's a new week. I have a good one brewed up for this week. Who's ready to try it?

Four Rounds through:
The point of this workout is to do it as fast as you can so you not only get a great muscle burn, but a good cardiovascular workout as well. Good luck, go burn some calories!
**For the 10, 8, 6, 4 rep exercises try to increase your weight every time. If weight isnt listed, it is body weight only. Feel free to post any questions you have and I'll answer them!

Single leg squats 10, 8, 6, 4 (if you can't do single leg squats, you can substitute them for Bulgarian split squats. see example here)
Push ups to failure
Dead lifts 10, 8, 6, 4 (see example here) (about 115-160lbs)
Dumbbell curls to failure
Pull ups 10, 8, 6, 4 (You can use the assisted machine, but decrease the assistance for each set)
Decline bench situps to failure
Skull crushers 10, 8, 6, 4 immediately followed by:
Narrow dumbbell triceps press to failure (10-20lb dumbbells)
Row machine 200m (or some form of cardio for 200m)