no morning run today. i slept in and do NOT feel bad about it! i was up late last night prepping meals for the week and needed the extra sleep.
i worked out with my trainer saturday,
shoulders, legs, and stairmaster = sweaty mess.
i actually don't mind the cardio at all- even when i don't have my ipod. i'm up to 7 hours of it a week, which is just an hour a day. (weight training and ab work is not included in that though). after i get nice and warm (at least 10 min into it) i don't feel a thing. i do try to keep it exciting and use several machines. 20 min here, 20 there, 20 somewhere else, and i only start counting again when my heart rate reaches my fat burning zone. no cheating on my diet OR workouts!!
after 3 successful rounds of carb cycling and two more weeks out the window:
146lbs (lost 4.7)
2.7 % body fat lost, which brings me down to 13%.
i always kept a light sweater with me at all times cause i get cold easily. however, 68 degrees for our home temp is now unbearable. Sonny is convinced that the house must be this cold in order for him to sleep. *side-eye* i've been going to bed in thermals recently- long sleeve tops AND bottoms in the middle of a Houston Summer!!! however it makes sense- less body fat and weight, less insulation.
i missed Chiso's stank butt so much this weekend! i surprised Sonny with a short and sweet getaway for his birthday (post coming), and Chi spent some good times with his grandparents :)
what can i say.. this has been the toughest week yet and it's only gonna get tougher. after 3 rounds of carb cycling, i'm in the middle of my fourth. per my trainer, no changes to my meal plan this week since my body is responding so great to the carb cycling. i just keep thinking over and over again how little time i have left. i'm 100% dedicated to reaching my goal, i can do this, and it will all be over soon. in that order. lol. at this point i'm craving things i don't even normally eat- frito pie, doritos... churros... and my obsession with food network is about to ruin my life. if i'm not watching it on TV, i'm on food blogs all day long. food is SUCH a huge part of my life. i'm a FOODIE. makes me wonder if i'll do another show after this one to be completely honest. the urge to binge only comes around full force when i'm watching Paula Deen put 42 sticks of butter into her upside down apple cake. outta sight outta mind really works best for me at this point.
anyway, i have these guys (thick cut sirloin steaks) marinating in some Braggs liquid aminos, green onion, cilantro, and montreal steak seasoning, and will throw them on the grill tonight when i get home.
on a lighter note, i must express how much i LOOOOOVE the Instagram community, WOW!!! if you aren't following some of these crazy inspirational, motivational, health and fitness role models, then just looking through their pics is still worth every second of your time. they are REAL, hard-working moms and dads doing the healthy thing, sharing recipes, fitness tips, and reaching their goals one day at a time. after this show i cannot wait to get crackin' on some of these recipes!! look'em up:
there are waaaaaaaaaaaaay too many more, but take a peek at these guys and girls.
enjoy the rest of this blessed day!
because breaking the post up into parts means NO, i am totally not done!!
i had no idea how popular TRX was/is. your gym may or may not have it, no biggie. there are two main pieces of equipment:
the suspension belt:
and it's connected to this contraption:
i'm just now catching up with it, and you guessed it, i hate it :lol: i had my first taste of TRX about 3 weeks ago while working out with a competitor friend of mine at 24 hour fitness. it's hardcore suspension training using your own body weight. just after 3 sets of 10 'pushups/peaks/tucks' (that's what i'll call it for now), i felt soreness in my entire torso for the rest of the week. every laugh, cough, twist and turn was a swift reminder of my 1st TRX date.
facing downward, put your feet in the straps and get into a pushup position.
then, go right back to starting/plank position by lowering your glutes and complete the 'tuck' by pulling your knees super close to your chest. keep your knees and feet close together.
that's one! do 10 in a row for starters, and add on the stronger you become. you will get stronger... just keep doing them, i promise.
don't have one of these fancy contraptions at home? me neither!
use a yoga ball.
here are a couple exercises i have added to my routine recently to get this 6 pack going!
peaks and tucks w/ the ball:
(start in a high plank)
you don't have to do the pushup if ya don't want to, IMO. i'm such a slacker.
( yoga ball or a medicine ball will do.) start out with your body flat, legs out into a V, and the ball overhead btw your hands.
engage your core and sit up nice and tall keep the ball directly in front of you.
keep sucking it in!! now, twist the ball to the left or right,
then back to the center, and back to starting position. repeat, and hit up the other side.
make sure you get a nice, deep, significant twist.
v sit ups w/ yoga ball:
start on your back and stretch your arms over head while clutching the yoga ball in btw your feet/ankles.
take the ball in your hands and extend your body back to the starting position. on the next one, pass the ball back to your feet and repeat.
up on your toes, elbows on ball, plank position.
extend your elbows out as far as possible- this IS a tough one, it's not just you!! then, using your core, pull the ball back to you and keep that nice solid plank. i fell multiple times- you gotta fight to keep your balance.
i promise i moved!!! doesn't take much to feel those AT ALL. 3 sets of 10
incorporate some of these moves for a stronger core and chiseled mid-section.
heading to bed- super early AM workout tomorrow, as usual!
earlier this week, i got some help in the weight room from my professional basketball playing bro-in-law,
he is also a trainer in his off-season. can you tell? he provided me with a fantastic upper body workout cause i need all the help i can get when i'm on my own.
lat pull downs with straight arms- great tricep/back/shoulder exercise.
afterwards, i did my cardio with a concentration on burning...
HR monitors have completely changed the way i workout. up until i became a Lifetime Fitness instructor, i figured a super-duper sweaty workout = the BEST workout ever. if i didn't achieve sweaty-mess status every single time i hit the gym, i didn't feel like i burned enough or did enough, and i'd leave feeling inadequate. i soon learned that different zones burn different things.
i found Sonny's Polar FT7 on amazon.com as well as my own. how it works:
1. put the wrist watch on (serves as a plain ol' watch as well)
2. strap on the chest transmitter, and make sure it's secure and close to your heart, literally.
3. start the watch, do your workout, then stop it. afterwards, you can look forward to seeing:
your average and max heart rates,
just how long you stayed in your fat burning zone! isn't that awesome?! love this thing. this is super important to me because my training focuses on staying in my fat burning zone, not so much my total amount of cals burned. also, that was a very brief synopsis- you still need to read the directions :)
- not all gym equipment is up to date- some machines don't have those neat sensors on them you can hold to find your heart rate. one of the machines i like to use in particular is the stairmaster, and the ones in my gym don't have sensors. plus, i don't like to have to hold those side rails anyway! having a HR monitor handy solves that issue.
- even if you are on a machine with the HR sensors present, your chest transmitter syncs with the machine's signal and displays your HR without you having to grip them! i appreciate that. sometimes those sensors just don't work correctly at all, or it will give me a crazy triple digit number that is clearly false. and again, having to hold those sensors slows down my groove.
- most watch models have a feature that beeps when you are out of your fat burning range to let you know whether you need to speed up or slow down. neat!
now, HOW DO YOU FIND YOUR FAT BURNING ZONE????
this info is no secret and is available all over the net! follow these steps and you can't go wrong.
sure, other zones burn other things, but i focused on fat for this post. so ultimately, your fat burning zone is where your heart rate needs to STAY for the duration of your workout to burn MAXIMUM fat.
saturday i did an all day (and i do mean aaaaalll day- 9am-6pm) re-certification class for Lifetime, you know, so i can keep my job. only the best job EVER!!! the day went by super fast though. the trainer was pretty amazing and super easy to listen to. plus, she was funny. that always helps. i went through the training with my fav gym buddies Anna & Julie- we all used to teach/workout together at 24 HF a few years ago and have stayed in contact with each other ever since. this was my first time meeting Kris (far right), but i love him just the same! we all teach Total Conditioning (among other things) part-time for Lifetime and absolutely LOVE IT.
refueling on our lunch break in the Lifetime Cafe.
i brought my gigantic, obnoxious lunch kit with me filled with snacks and food for the day. (cell phone pics, blech!!!!)
i dined (lol) on humus with sugar snap peas, carrots, cherry tomatoes, pistachios, strawberries, and chicken breasts cutlets w/ roasted vegetables ( entrée courtesy of My Fit Foods).
i'm also super excited to announce that i'll be getting certified in Turbo Kickboxing by the end of this month, whoop, WHOOP! i have always been a hug fan of TKB and i'm elated to add it to my instructor repertoire. two thumbs up for cardioooooooo.
alright, now. you asked for snack ideas between meals, so here are a few to get you started. preparation is KEY, so go get you some baggies, buy your snacks in bulk, and ration them out for the week. i don't mind several trips to the grocery store, but some people do!
cherry tomatoes and sugar snap peas. i'm so hooked on these peas- looks like edamame but you eat the whole thing. they're sweet and crispy. great eaten raw or dipped in you know what- hummus! i do carrots too.
1 serving (1/2 cup) of 2% cottage cheese (90 cals) with fresh blackberries.
pistachio nuts! sam's. 8 bucks for this big ol 24 oz bag.
grab some sandwich baggies and ration out your mixed nuts. they are high in good fat and great for you- but don't go overboard. 1/4 cup of either a day fine.
0% or 2% greek yogurt
keep it plain and add your own toppings. the flavored varieties usually have way too much sugar. try it with pistachios, flax-seed, and honey,
cheese! babybel and string. perfectly portioned protein. 50-60 cals each.
deli meat. you can roll some string cheese up with the turkey/chicken/ham/roast beef, etc. for a lean, protein snack.
air popped popcorn! 4 cups for 100 cals. i bought this air popper on amazon a few days ago and i am still waiting for it to arrive *taps foot impatiently*
sliced apples with PB2.
La Tortilla Factory tortillas- tons of flavors and varieties of low calorie, low carb tortillas! make a wrap using your deli meat and babybel/string cheese. (also great for breakfast tacos, enchiladas, and homemade tortilla chips).impressive, huh! but they taste good too.
you remember ants on a log- celery, pb2, and raisins! also take one of those wraps, add some pb2, then microwave for a warm, healthy 'pb sandwich'.
whole, hard-boiled egg. 70 cals, 7 grams protein. exclude the yolk for a fat-free, 20 calorie egg.
freeze-dried fruit, all kinds! i order mine from Brothers All Natural for around 20 bucks for a 24 pack. they have sales frequently, so use those coupon codes when you see them! i really like the bananas though and so does my little one. 1 bag = 1.5 bananas. the sugar is lower in the freeze-dried bananas vs. fresh!
a few readers expressed to me how much they hate the taste of green tea lol, and if i had any flavor recommendations i sure do! try making a quick and easy green chai tea using:
steep the tea as normal, and add those two ingredients, and stir! if you like it as much as i do, LET ME KNOW! and sorry, i don't have a cool cinnamon stick or garnish, yet.
i do hope you found a few snacks you'd like to try or are already eating!