I'm back to blogging and really looking forward to posting information, ideas, and inspiration for all of you who are wanting to make a change in the right direction. I know the hardest part is getting started. The problem for most people (including me when I started out) is not having a clue. For example, many people don't know that diet is more important than exercise. Its true! So I'm here to pass on knowledge that I collect from my sister, articles, and Jillian Michaels to help you all BRENNAFIT your life.
MEAL OF THE MOMENT: Spicy Tuna Salad
This is fast, easy, cheap, and super healthy!
-can of low sodium tuna
-1/3 cup greek yogurt
-shake of salsa and guacamole
Mix it all together and you have a delicious meal full of flavor all for about 200 calories!
Monday, September 19, 2011
Thursday, June 9, 2011
6/9/11
Wow! I must say I'm proud of myself! I've worked everyday this week and still managed to get in SOME exercise even if it isn't as hard core or long as I would like it to be. Today I worked a double at work meaning I was at work from 11:30-2:30 and then 4:30 -10:30. I of course didn't wake up early enough to work out before and then I was exhausted in between and so I took a little nap in between shifts. I decided that since it was so late when I got home that I would just run two miles on the elliptical. However, once on, I felt guilty for not being as committed to getting a good work out since starting work. So instead of 2 miles, I ran 6! :) I was on for about an hour and I changed up the resistances every mile to try to make it feel more like a real run...I don't really trust treadmills and ellipticals to give me as good of a work out as actually running on the road, so I always add resistance and try to run for a little bit longer. You definitely have to push yourself on that thing, literally! So I think I got an ok work out considering I worked all day long. The machine told me I burned about 1005 calories, but those things don't know nothing! (Even though I wish I burned 1005 calories!!) I'm guessing I burned anywhere from 600-800. So we'll say 700. Hurray!
mile 1- resistance 5
mile 2- resistance 5
mile 3- resistance 2
mile 4- resistance 4
mile 5- resistance 3
mile 6- resistance 1
Food: 1200
1/2 cup oats (160), 1/2 peanut butter, banana, and honey sandwich (175), strawberries (20), fried egg (75), roast with carrots and little potatoes (not really sure but guessing 370), cocoa (40) strawberries (20), omelet (150), 1.5 cup chex cereal with 1/2 cup skim milk and splenda (190)
Another tip when counting calories, always round up. If my daily total comes out to 1220 I'll probably round up to 1250 or so in case I miscalculated anything. If you really don't know the calorie count of something, then look it up because it's easy to assume something doesn't have a lot of calories but even salads from restaurants can pack in 2000 calories!!
mile 1- resistance 5
mile 2- resistance 5
mile 3- resistance 2
mile 4- resistance 4
mile 5- resistance 3
mile 6- resistance 1
Food: 1200
1/2 cup oats (160), 1/2 peanut butter, banana, and honey sandwich (175), strawberries (20), fried egg (75), roast with carrots and little potatoes (not really sure but guessing 370), cocoa (40) strawberries (20), omelet (150), 1.5 cup chex cereal with 1/2 cup skim milk and splenda (190)
Another tip when counting calories, always round up. If my daily total comes out to 1220 I'll probably round up to 1250 or so in case I miscalculated anything. If you really don't know the calorie count of something, then look it up because it's easy to assume something doesn't have a lot of calories but even salads from restaurants can pack in 2000 calories!!
Wednesday, June 8, 2011
june 6,7,8
I know, I know! I SUCK at posting!! My work schedule is crazy so I usually get home really late and then forget. So here is the last three days and I will continue to try to post on the correct day from here on out!
6/6/11
-6 mile run in 90 degree weather!! I wanted to die!
food: protein bar (180), 1/2 cup oats with blueberries (160), eggs (145), one small piece of lasagna, 1/2 piece of cheesecake (doug's bday treat), cocoa (50) cereal (200)--bad, bad, bad but oh so good!
6/7/11
-2 mile morning run --yes I woke up early to run since I was working a double at work
food: 1290
1/2 cup oats (160), eggs (145), pbj with 100% whole wheat bread, 1 tbs sugar free jam, 1 tbs pb (255), apple (75), protein bar (180), strawberries (25), corn on cob grilled (no butter) (60), fat free cocoa (40), cereal (200), 1/2 whey shake = 1/3 banana, 1/2 scoop whey, 1/2 cup skim milk, some strawberries (150)
6/8/11
And now for today. I have only eaten a protein bar so far so I will post the rest of the food log tonight after work, but I did complete over an hour of working out already. However, I still plan to do a little bit more later tonight depending on what time I get off of work!
-.5 mile elliptical
-Finisher #1
-1 mile elliptical
-10 minutes boxing
-Finisher #2
-leg lifts (back, out, side) (L/R) 100 reps each for each side
-jump rope=2000/push ups=200
Food: 1850---way higher than i'd like
protein bar (180), 1/2cup oats (160), fried egg (75), strawberries (25), slice of pizza (200), 1/2 peanut butter banana and honey sandwich (175), fat free cocoa (35), two chocolate chip cookies--bad i know! (270), kettle corn (too much)----due to the amount of kettle corn i ate, i'm not sure my exact calorie count but i'm guessing anywhere between 1600-2000 so I just went with a middle number.
Also, I've been drinking right around 100 oz of fluids a day and I've been faithfully taking a multivitamin and fish oil pill every single morning. Little things like being hydrated and getting essential vitamins and nutrients are essential to being healthy, happy, and getting the best results possible!
6/6/11
-6 mile run in 90 degree weather!! I wanted to die!
food: protein bar (180), 1/2 cup oats with blueberries (160), eggs (145), one small piece of lasagna, 1/2 piece of cheesecake (doug's bday treat), cocoa (50) cereal (200)--bad, bad, bad but oh so good!
6/7/11
-2 mile morning run --yes I woke up early to run since I was working a double at work
food: 1290
1/2 cup oats (160), eggs (145), pbj with 100% whole wheat bread, 1 tbs sugar free jam, 1 tbs pb (255), apple (75), protein bar (180), strawberries (25), corn on cob grilled (no butter) (60), fat free cocoa (40), cereal (200), 1/2 whey shake = 1/3 banana, 1/2 scoop whey, 1/2 cup skim milk, some strawberries (150)
6/8/11
And now for today. I have only eaten a protein bar so far so I will post the rest of the food log tonight after work, but I did complete over an hour of working out already. However, I still plan to do a little bit more later tonight depending on what time I get off of work!
-.5 mile elliptical
-Finisher #1
-1 mile elliptical
-10 minutes boxing
-Finisher #2
-leg lifts (back, out, side) (L/R) 100 reps each for each side
-jump rope=2000/push ups=200
Food: 1850---way higher than i'd like
protein bar (180), 1/2cup oats (160), fried egg (75), strawberries (25), slice of pizza (200), 1/2 peanut butter banana and honey sandwich (175), fat free cocoa (35), two chocolate chip cookies--bad i know! (270), kettle corn (too much)----due to the amount of kettle corn i ate, i'm not sure my exact calorie count but i'm guessing anywhere between 1600-2000 so I just went with a middle number.
Also, I've been drinking right around 100 oz of fluids a day and I've been faithfully taking a multivitamin and fish oil pill every single morning. Little things like being hydrated and getting essential vitamins and nutrients are essential to being healthy, happy, and getting the best results possible!
Thursday, June 2, 2011
june 1
Once again, this is a day late. Sorry!!
food: 1300
protein bar (180), 2 eggs scrambled (145), 1/2 cup oats (160), strawberries (25), chicken salad croissant (250), 1/2 cup sugar free mousse (40), cereal (180), chocolate chip pancake (300), fat free cocoa (50)
work out: 91 minutes
smash -73 minutes (pull ups= 100, push ups= 400, jump rope= 4000)
2 miles run -18 minutes
food: 1300
protein bar (180), 2 eggs scrambled (145), 1/2 cup oats (160), strawberries (25), chicken salad croissant (250), 1/2 cup sugar free mousse (40), cereal (180), chocolate chip pancake (300), fat free cocoa (50)
work out: 91 minutes
smash -73 minutes (pull ups= 100, push ups= 400, jump rope= 4000)
2 miles run -18 minutes
Wednesday, June 1, 2011
5/31/11
Today was not that great. Not only did I not work out and not drink very much but Tarin cooked dinner (bum bum BUMMM)
food: 1650
1/2 grapefruit, 1/2 cup oats (160), eggs (145), apple (75), frozen yogurt (100), protein bar (180), fried chicken, mashed potatoes, mac n cheese (roughly--700), strawberries (15), cocoa (35), popcorn (240)
food: 1650
1/2 grapefruit, 1/2 cup oats (160), eggs (145), apple (75), frozen yogurt (100), protein bar (180), fried chicken, mashed potatoes, mac n cheese (roughly--700), strawberries (15), cocoa (35), popcorn (240)
5/30/11
Playing catch up with these blog posts! Here's my log from Monday.
water: 95 oz
food: 1350
protein bar (180), 1/2 cup oats (160), apple (75), scrambled eggs (145), chicken marinade, corn, carrots, sugar free jello, watermelon, salad (500), cocoa (35), strawberries (15) cereal (240)
work out:
- 2 mile run (17 min)
-finisher #1 (5 min)
-ab ripper x (15 min)
-3 mile run (26 min)
-finisher #2 (5 min)
-box (7 min)
water: 95 oz
food: 1350
protein bar (180), 1/2 cup oats (160), apple (75), scrambled eggs (145), chicken marinade, corn, carrots, sugar free jello, watermelon, salad (500), cocoa (35), strawberries (15) cereal (240)
work out:
- 2 mile run (17 min)
-finisher #1 (5 min)
-ab ripper x (15 min)
-3 mile run (26 min)
-finisher #2 (5 min)
-box (7 min)
Saturday, May 28, 2011
Just shut up and do it!
So I had another double at work today and I thought I wasn't going to be able to work out again. However, I got off a lot earlier than usual but we are running up to Tennessee tonight so I was convincing myself that I didn't have time to work out. However, since I didn't work out yesterday, I really wanted to do SOMETHING today, so I just shut up and did it!! I just did an extremely high intensity (litte to no breaks) plyo!! It only takes about 30 minutes and I didn't time myself tonight but I bet I did it even faster than that and its a great work out! Burns a lot of calories! I'm quite proud of myself for stopping myself from making excuses and doing it anyway! Since we're going up to Tennessee I'm going to go ahead and post my work out/ food log for today even though I'm not done eating. I hate eating so much late at night (since I haven't had very many calories today and have to try and get some more) but when you're working all day, you just do the best you can. That is the goal and mind set you have to keep with eating right, working out, and having a life! You just do the best you can and everything will work out! :)
food: 835
1/2 cup oats and some blueberries (160), 2 eggs scrambled with little bit of ketchup (145), 1/3 cup rice, stir fry, 1/2 cup black beans plus strawberries and splenda (300), 1 piece 100% whole wheat toast with drizzled honey (80), 1/2 whey shake (1/2 banana, 1/2 cup skim milk, 1/2 serving whey protein powder) (150)
77 oz
work out: (roughly) 30 minutes PLYO
250 jump rope warm up
burpee #2 (jump clap): 10,8,6,4,2
quick jump: 50,50,50,50,50
tuck jumps: 35,30,25,20,15
squat jacks: 12,14,16,18,20
bounds with 15 lb medicine ball: 12,12,12,12,15
burpee #1 (pull ups): 10,8,6,4,2
quick jump: 50,50,50,50,50
stairs (up and down=1): 5,4,3,2,1
250 jump rope cool down
food: 835
1/2 cup oats and some blueberries (160), 2 eggs scrambled with little bit of ketchup (145), 1/3 cup rice, stir fry, 1/2 cup black beans plus strawberries and splenda (300), 1 piece 100% whole wheat toast with drizzled honey (80), 1/2 whey shake (1/2 banana, 1/2 cup skim milk, 1/2 serving whey protein powder) (150)
77 oz
work out: (roughly) 30 minutes PLYO
250 jump rope warm up
burpee #2 (jump clap): 10,8,6,4,2
quick jump: 50,50,50,50,50
tuck jumps: 35,30,25,20,15
squat jacks: 12,14,16,18,20
bounds with 15 lb medicine ball: 12,12,12,12,15
burpee #1 (pull ups): 10,8,6,4,2
quick jump: 50,50,50,50,50
stairs (up and down=1): 5,4,3,2,1
250 jump rope cool down
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