Weight: 120.2
This week, I am bored and sick of the weather and want to eat everything a little bit. My workouts were great and I was so looking forward to my Half-Marathon this Monday, but unfortunately it got cancelled?!!! I'm bummed but will be running the Freedom Half Marathon on the 4th of July.
Monday-10 mile run outside (8.39 pace)
Tuesday-3 circuits of Spartacus
Wednesday-7 mile run outside (8.35 pace)
Thursday-3 circuits Summer Fit; abs
Friday-50 minutes power yoga
Saturday-probably 2 circuits of Spartacus II and some sprints
Yummy New Breakfast Recipe-BAKED OATMEAL
1/4 cup quick oats, dry
2 egg whites
1/4 cup almond milk
1/8 tsp baking soda
1/8 tsp salt
1/4 tsp vanilla
1/4 tsp cinnamon
1/2 TBS light butter (i like brummel and brown)
* Whisk eggs and milk and add the rest of the ingredients. Pour into an oven safe dish sprayed with cooking spray.(I used a large ramekin) Bake at 350 for 15-17 minutes. I topped mine with peanut butter syrup: 1/4 cup sugar free syrup mixed with 2 tsp peanut butter then nuked and stirred till creamy. YUMMM!!
Serves 1: 210 calories, 12 grams protein
Friday, May 27, 2011
Saturday, May 21, 2011
Week 67
Weight: 120.2
A good week for the most part...finally some sunshine to lift my spirits and get my kids out of the house! Clean diet mostly-chinese food 1 day and bbq 1 day but I watched my portion sizes.
My workout this last week:
Monday-Bountiful Temple Run (12 miles round trip-8.39 pace) the hills are hard on this run (about 5 miles) so it took me about an hour and 50 minutes, but I burned 1200 calories!!!!
Tuesday-3 circuits of Spartacus
Wednesday-6 mile run (8.40 pace) TIRED!!
Thursday-2 circuits of Summer Fit & 2 mile run
Friday-off
Saturday-2 circuits of Spartacus II and 6 quarter mile sprints at 10.0
Weekly Fitness Tip: A VICTIM OF OVER-TRAINING!!
So this last week Brady told me he thinks I am over-training. I really dislike taking rest days but I looked at my week. I was super sluggish and tired, cranky with my kids (what's new:)) overly sensitive, head-achy, weak and starving and just felt overall blah. I took Friday off to rest and felt better today. I think after I run the Memorial Half Marathon, I will take a week off of all my intense stuff and stick with Yoga and Stretching. I have got to remember that a little r&r (rest and recovery) does the body just as good as sprinting, running and super-setting!
Some good reads here and here.
A good week for the most part...finally some sunshine to lift my spirits and get my kids out of the house! Clean diet mostly-chinese food 1 day and bbq 1 day but I watched my portion sizes.
My workout this last week:
Monday-Bountiful Temple Run (12 miles round trip-8.39 pace) the hills are hard on this run (about 5 miles) so it took me about an hour and 50 minutes, but I burned 1200 calories!!!!
Tuesday-3 circuits of Spartacus
Wednesday-6 mile run (8.40 pace) TIRED!!
Thursday-2 circuits of Summer Fit & 2 mile run
Friday-off
Saturday-2 circuits of Spartacus II and 6 quarter mile sprints at 10.0
Weekly Fitness Tip: A VICTIM OF OVER-TRAINING!!
So this last week Brady told me he thinks I am over-training. I really dislike taking rest days but I looked at my week. I was super sluggish and tired, cranky with my kids (what's new:)) overly sensitive, head-achy, weak and starving and just felt overall blah. I took Friday off to rest and felt better today. I think after I run the Memorial Half Marathon, I will take a week off of all my intense stuff and stick with Yoga and Stretching. I have got to remember that a little r&r (rest and recovery) does the body just as good as sprinting, running and super-setting!
Some good reads here and here.
Saturday, May 14, 2011
Weeks 65-66
Weight: 120.8
Last week, Las Vegas got me a little off my game, but we ate pretty well for the most part. The week after I was pretty much back on my usual and feeling good. It's funny how a vacation can make it so hard to jump back into those 5am workouts.
Here I am lounging by the pool.....I felt great and so comfortable in my own skin.... a way better feeling than sipping a super high calorie drink or letting myself go on "vacation food"
My Week of Workouts:
Monday-5 mile run (a little slower, about 40 minutes)
Tuesday-45 minutes of Max Interval Insanity (very Insane and thought I would injure myself slightly)
Wednesday- 50 minutes Power Yoga
Thursday-Upper body/running circuit (60 minutes); ab ripper
Friday-Lower body/running circuit (60 minutes)
Saturday-30 minutes Insanity Pure Cardio, 2 mile run; ab ripper
Recipe for one of my favorite breakfasts-PROTEIN PANCAKES:
1/4 cup oats
1/4 cup cottage cheese
2 egg whites
2 TBS pumpkin or applesauce (optional)
1 tsp cinnamon
*Blend these all up in food processor or blender and cook like normal pancakes. This serves one and has about 150 calories and 18 grams of protein. I love to serve them with 1/4 cup sugar-free maple syrup warmed in the microwave then 1/2 TBS of peanut butter stirred in. YUMMMMYYYYY!!!!
Last week, Las Vegas got me a little off my game, but we ate pretty well for the most part. The week after I was pretty much back on my usual and feeling good. It's funny how a vacation can make it so hard to jump back into those 5am workouts.
Here I am lounging by the pool.....I felt great and so comfortable in my own skin.... a way better feeling than sipping a super high calorie drink or letting myself go on "vacation food"
My Week of Workouts:
Monday-5 mile run (a little slower, about 40 minutes)
Tuesday-45 minutes of Max Interval Insanity (very Insane and thought I would injure myself slightly)
Wednesday- 50 minutes Power Yoga
Thursday-Upper body/running circuit (60 minutes); ab ripper
Friday-Lower body/running circuit (60 minutes)
Saturday-30 minutes Insanity Pure Cardio, 2 mile run; ab ripper
Recipe for one of my favorite breakfasts-PROTEIN PANCAKES:
1/4 cup oats
1/4 cup cottage cheese
2 egg whites
2 TBS pumpkin or applesauce (optional)
1 tsp cinnamon
*Blend these all up in food processor or blender and cook like normal pancakes. This serves one and has about 150 calories and 18 grams of protein. I love to serve them with 1/4 cup sugar-free maple syrup warmed in the microwave then 1/2 TBS of peanut butter stirred in. YUMMMMYYYYY!!!!
Saturday, April 30, 2011
Week 64
Weight: 121.2 (120.8 after Saturday's workout)
Good clean week.....no Easter candy....no going to bed with a huge belly-ache....no waking up feeling bloated and yucky and unmotivated to workout.....yay!....all in all, I enjoyed the holiday much more without loads of candy.
My Workout This Week:
Monday-nada
Tuesday-2 circuits of Spartacus, 2 mile run (8.5 treadmill); ab ripper
Wednesday-7 mile run (treadmill-51 minutes-8.5-10.0)HARD!!
Thursday-Push-ups, pull-ups, abs, running circuit
Friday-50 minute Power Yoga
Saturday-2 circuits Spartacus II, 4 mile run at 7.5-9.0
Weekly Fitness Tip: MYTHS DE-BUNKED
Myth #1: You must workout in a lower-intensity, fat-burning state to lose the most weight.
-Not so, doing high intensity interval training (HIIT) not only facilitates in burning more calories overall, thus more weight lost, but you are actually training your body to be more of a fat-burning machine and the after-burn (ie: metabolism) is greater.
Myth #2: You should eliminate carbs to lose weight.
-You should eat carbs to lose weight, especially if you are working out!! If you are lifting heavy, eat a lot of carbs and protein to gain size. If you want to shape and be leaner, eat moderate carbs and protein. Eliminating carbs all together is dangerous and counter-productive. (When I say carbs, I mean the good ones: oatmeal, whole-wheat things, yams, fruits, veggies)
Myth #3: You can target certain body parts to "spot reduce."
-No, no never!!! If you want to get rid of your muffin-top or saddle-bags, doing endless crunches or lunges will do nothing for you if you are not losing fat overall. Make sure you are doing those moves, amongst others, but you must tone the muscle underneath and lose the fat with a restricted diet and cardio in order to see those sleek muscles.
Hope this was helpful:)
Good clean week.....no Easter candy....no going to bed with a huge belly-ache....no waking up feeling bloated and yucky and unmotivated to workout.....yay!....all in all, I enjoyed the holiday much more without loads of candy.
My Workout This Week:
Monday-nada
Tuesday-2 circuits of Spartacus, 2 mile run (8.5 treadmill); ab ripper
Wednesday-7 mile run (treadmill-51 minutes-8.5-10.0)HARD!!
Thursday-Push-ups, pull-ups, abs, running circuit
Friday-50 minute Power Yoga
Saturday-2 circuits Spartacus II, 4 mile run at 7.5-9.0
Weekly Fitness Tip: MYTHS DE-BUNKED
Myth #1: You must workout in a lower-intensity, fat-burning state to lose the most weight.
-Not so, doing high intensity interval training (HIIT) not only facilitates in burning more calories overall, thus more weight lost, but you are actually training your body to be more of a fat-burning machine and the after-burn (ie: metabolism) is greater.
Myth #2: You should eliminate carbs to lose weight.
-You should eat carbs to lose weight, especially if you are working out!! If you are lifting heavy, eat a lot of carbs and protein to gain size. If you want to shape and be leaner, eat moderate carbs and protein. Eliminating carbs all together is dangerous and counter-productive. (When I say carbs, I mean the good ones: oatmeal, whole-wheat things, yams, fruits, veggies)
Myth #3: You can target certain body parts to "spot reduce."
-No, no never!!! If you want to get rid of your muffin-top or saddle-bags, doing endless crunches or lunges will do nothing for you if you are not losing fat overall. Make sure you are doing those moves, amongst others, but you must tone the muscle underneath and lose the fat with a restricted diet and cardio in order to see those sleek muscles.
Hope this was helpful:)
Saturday, April 23, 2011
Week 63
Weight: 121.4 (after my great saturday morning workout, but lots of water)
Eating clean still and upping my carb intake a little. I am really craving sugar and sweets and easter candy and am contemplating eating it this Sunday. I hate thinking about it and know that it is so hard for me to control so I am really not sure if I will be digging into the easter basket for these delicious, nostalgic candies I love so dearly. Stay tuned.....
My Workout This Week:
Monday-7 mile run (treadmill, 51.40 minutes, 8.5-10.0)
Tuesday-3 circuits of Spartacus, 15 minutes of abs/insanity
Wednesday-5 mile run (40 minutes) 15 minutes elliptical
Thursday- 2 circuits of Summer Fit, 3 mile run
Friday-50 minutes Power Yoga
Saturday-2 circuits Spartacus II, 3 mile (HIIT) run at 7.2-9.0/10.0 2 minutes each)
Fitness/Nutrition Tip:
So gearing up for the wonderful, sugar-filled holiday, here is some intense reading (thanks again to my always informed hubby) about the effects on sugar to your brain and other organs in your body. It may make you second guess how much damage you'll do:)
Eating clean still and upping my carb intake a little. I am really craving sugar and sweets and easter candy and am contemplating eating it this Sunday. I hate thinking about it and know that it is so hard for me to control so I am really not sure if I will be digging into the easter basket for these delicious, nostalgic candies I love so dearly. Stay tuned.....
My Workout This Week:
Monday-7 mile run (treadmill, 51.40 minutes, 8.5-10.0)
Tuesday-3 circuits of Spartacus, 15 minutes of abs/insanity
Wednesday-5 mile run (40 minutes) 15 minutes elliptical
Thursday- 2 circuits of Summer Fit, 3 mile run
Friday-50 minutes Power Yoga
Saturday-2 circuits Spartacus II, 3 mile (HIIT) run at 7.2-9.0/10.0 2 minutes each)
Fitness/Nutrition Tip:
So gearing up for the wonderful, sugar-filled holiday, here is some intense reading (thanks again to my always informed hubby) about the effects on sugar to your brain and other organs in your body. It may make you second guess how much damage you'll do:)
Saturday, April 16, 2011
Weeks 61 & 62
Weight: 122.8
Pretty clean diet this week (dined out at Sweet Tomatoes).
My workout this week:
Monday-10 mile run outside (8.35 pace-I've been itching to go long in a while and this is the longest I've run since my marathon)
Tuesday-3 rounds of Spartacus
Wednesday-5.5 mile run (treadmill, 40 minutes, 7.5-9.0) .5 mile incline walk
Thursday-Push-ups/pull-ups/legs circuit; ab ripper
Friday-50 minutes Power Yoga
Saturday-2 circuits Spartacus II; 2 mile run (15 minutes)
Hooray there's a new Spartacus!!! If you haven't been privileged enough to be receive it by e-mail form Brady:) here it is!! It's awesome and a great new challenge.
Pretty clean diet this week (dined out at Sweet Tomatoes).
My workout this week:
Monday-10 mile run outside (8.35 pace-I've been itching to go long in a while and this is the longest I've run since my marathon)
Tuesday-3 rounds of Spartacus
Wednesday-5.5 mile run (treadmill, 40 minutes, 7.5-9.0) .5 mile incline walk
Thursday-Push-ups/pull-ups/legs circuit; ab ripper
Friday-50 minutes Power Yoga
Saturday-2 circuits Spartacus II; 2 mile run (15 minutes)
Hooray there's a new Spartacus!!! If you haven't been privileged enough to be receive it by e-mail form Brady:) here it is!! It's awesome and a great new challenge.
Saturday, April 2, 2011
Weeks 59 & 60
Weight: 123.2
So we were in Jackson Hole last week (no kids-hooray!!) and I ate pretty bad for about 5 days straight. I had to pull myself out and remind myself why I eat the way I do. Read: it's a lifestyle!! I have those dips and downs and slumps, but I persevere!! Although it was super yummy, I was ready to be back on my routine. Still going strong with no sugar and I think I may have it on Easter?
Workout-
Monday: 50 minutes Kenpo Karate
Tuesday: 2 circuits of Sparatacus, 2 mile run; ab ripper
Wednesday: Upper body/running circuit (50 minutes)
Thursday: Lower Body/running circuit (60 minutes); ab ripper
Friday: 50 minutes Power Yoga
Saturday: 1 round of Spartacus, 1 round of Summer Fit, 3 mile run (8.0-9.0 treadmill), 25 floor sweepers with 25 lbs on the bar (BOO-YA BRADY & AUSTIN!!!!!!!!!!!!!!!)
Weekly Fitness Tip:
I love the "eat this not that" guy and found this article to be fun and useful-it talks about how to do exercises more effectively thus getting better results.
Sweat This, Not That!
So we were in Jackson Hole last week (no kids-hooray!!) and I ate pretty bad for about 5 days straight. I had to pull myself out and remind myself why I eat the way I do. Read: it's a lifestyle!! I have those dips and downs and slumps, but I persevere!! Although it was super yummy, I was ready to be back on my routine. Still going strong with no sugar and I think I may have it on Easter?
Workout-
Monday: 50 minutes Kenpo Karate
Tuesday: 2 circuits of Sparatacus, 2 mile run; ab ripper
Wednesday: Upper body/running circuit (50 minutes)
Thursday: Lower Body/running circuit (60 minutes); ab ripper
Friday: 50 minutes Power Yoga
Saturday: 1 round of Spartacus, 1 round of Summer Fit, 3 mile run (8.0-9.0 treadmill), 25 floor sweepers with 25 lbs on the bar (BOO-YA BRADY & AUSTIN!!!!!!!!!!!!!!!)
Weekly Fitness Tip:
I love the "eat this not that" guy and found this article to be fun and useful-it talks about how to do exercises more effectively thus getting better results.
Sweat This, Not That!
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