Monday, April 30, 2012

Week 112

QUIZ:

  Which one is better for fat loss?
A: High Intensity Interval Training (HIIT)
B: Longer endurance cardio sessions

(This was a trick question because I believe a combination of both is necessary to achieve the thin look you desire. HIIT is very taxing on your body in a good way, increasing your metabolism. But longer cardio sessions help train your fat cells to store less and to shrink so I really think you gotta do both. At least one each per week.)

Which diet is best for ultimate fat loss?
A: High-Protein/ Low-Carb
B: Moderate -Protein/ Moderate- Carb

(I believe that eating a low-carb diet not only depletes energy, makes you irritable but you have to eat tons of protein to perserve muscle. If not, your body will break down muscle not fat to survive- that's hard for this girl- leaving you with a softer look. No thank you!)

True or False? A diet with at least 30 grams of fiber a day will keep you trim?

(Duh! That's a no-brainer)

Which one would you eat for breakfast?:
A: A bowl of oatmeal with raisins and a sprinkle of cinnamon, a few chopped almonds and a drizzle of honey.
B: 2 eggs, 2 strips of bacon and a piece of toast

(If you went with A you'll probably be hungry in an hour or so and be ready for more food. Eating a higher-calorie breakfast including good quality protein will rev your metabolism and keep you satisfied longer.)

Is it better to workout in the morning, afternoon or evening?

(Get it in whenever you can get it in!!!! Also, doing little spurts throughout the day can be just as effective as a continuous session.)

True or False? A super high-calorie "naughty" meal will wreck your hard work?

(False-Splurging once a week will not only get your metabolism going, but it's good for you mentally as well. Being able to relax and enjoy your favorite foods in moderation will help you keep clean the rest of the time.)

Which activity is best for a lean, cut body?
A: Cardio
B: Weight-Training

(Yep B.  Doing resistance training will sculpt your muscles and make you leaner.  Plus the more muscle you have, the more calories you burn at rest.  Furthermore, when you do only cardio, your body will just get smaller.  That may sound good but wouldn't you rather have tight legs and buns? And chiseled abs and arms?  Me too! That's why you need to pump the iron.  Here again, I think a combination of cardio and weights are key.)

WEIGHT:121.4
WORKOUT:
Monday- 6 mile run outside (8.45 pace-slow and hard because I ate my life away the night before:(
Tuesday-Core Synergistics
Wednesday-Temple Run!!! (14 miles-8.55 pace)
Thursday-Full body circuit (50 minutes)
Friday-Yoga
Saturday-Armageddon Workout (50 minutes) 2 mile run at 8.0-9.0)

Friday, April 20, 2012

Week 111

YOUR NEW BFF......


If you workout, beat up your body, or have muscle pain you need a foam roller. I bought one for Brady and we both use it daily. It hurts so good as you roll out sore, tired muscles and help to break up scar tissue that forms on your muscles. I spent only 20 bucks on mine and it was well worth the money! Even David Beckham uses it after every practice and workout.

"Foam rollers offer many of the same benefits as a sports massage, without the big price tag. The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues." (taken from here)

WEIGHT: 121
WORKOUT:
Monday-12 mile run (9.37 pace-extremely hilly and difficult-some inclines were up around 17%)
Tuesday-Core Synergistics
Wednesday-7 mile run (treadmill-58 minutes)
Thursday-Full Body Circuit (1 hour)
Friday-5 mile run (8.11 pace)

Saturday, April 14, 2012

Week 109-110

GRATITUDE.........
So my back's healing up and after 3 weeks, I think I'll be ready to hit the weights next week. I thought I would post some little life lessons I learned while I was down.

1. Yup, the number one thing I learned is to always be grateful for what you have and not take your health for granted. I feel so blessed that I am able to be strong and healthy, have a great quality of life, take care of my husband and children and exercise. I have really stopped looking at how can I change x, y or z or worry about the body parts I don't love as much and have just been happy that I have a body that helps me accomplish what I need to do in this life.

2. EveryBODY needs some rest and recovery. After 2 weeks of sleeping in and doing very little activity, it just reminds me that when you have a strong and consistent fitness routine, your body will benefit greatly from a little recovery. Every 4-6 months it's not a bad idea to take an entire week off or maybe just a few days every couple of months. Over-training is not the way to get results!

3. Diet, Diet, Diet......not trying a diet, but watching what you eat. Even if you aren't exercising as intensely (or not at all) what you put into your mouth every day will dictate what your body is going to look like, how it will function and even how it will turn out in years to come. If you take care of your body now, it will take care of later.

4. Back to the basics. After doing my core moves from my physical therapist, I am reminded how important it is to start with basics and keep building. Although my perscribed exercises where a tad simple, they are extremely effective on building core strength without causing injury. Everyone is into "Insanity" and boot-camp style workouts nowadays. This is good if you are in semi-good shape but there is no need to throw yourself into something so intense if you aren't prepared for it. Push yourself, not kill yourself:)

WEIGHT: 120.8 (after run)
WORKOUT:
Monday-6 mile run outside (8.22 pace)
Tuesday-50 minutes elliptical
Wednesday-10 mile run outside (8.40 pace-good to be with my running peeps again!!)
Thursday-Yoga
Friday-Kenpo Karate
Saturday-9 mile run (treadmill); 1 mile walk on 7 incline