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
Friday, May 27, 2011
Overcoming obstacles
After working a double at work today, I realized this challenge is going to be harder than I had expected. I was at work all day today and didn't get a chance to work out at all. At first I felt really anxious about it but then I just realized that this is real life. I will not always be able to work out everyday and even though you should always try your hardest to make it happen, life gets in the way. I work another double tomorrow so again I won't be able to work out. All that I can do is stay on track with my eating and work out every chance that I get.
food: 1350
1/2 cup oats (160), banana (100), protein bar (180), stir fry over 1/4 cup brown rice and some blueberries with whipped cream (250), almond butter (100), scrambled eggs (145), 1 big chocolate chip pancake with sugar free syrup and whipped cream(355), 1/2 cup skim milk (40)
108 oz
food: 1350
1/2 cup oats (160), banana (100), protein bar (180), stir fry over 1/4 cup brown rice and some blueberries with whipped cream (250), almond butter (100), scrambled eggs (145), 1 big chocolate chip pancake with sugar free syrup and whipped cream(355), 1/2 cup skim milk (40)
108 oz
Thursday, May 26, 2011
5/26/11
So today I had my first day back at my job, so I couldn't work out until the evening and then of course there was a huge thunderstorm, but I ran anyway. However I had to make some adjustments because of the rain. My shoes were soaking and getting really heavy so here are the adjustments I made:
work out:
2 mile run (in the thunderstorm)
1 mile run on the elliptical (5 resistance to make up for not actually running outside)
5 minute finisher series #2 (double triceps ext., hammer curls, hulks)
15 minute ab ripper x
food: 1300
1/2 cup oatmeal and berries (160), banana (100), carrots, 2 1/3 cup natural kettle corn (150), 1/2 almond butter banana and honey sandwich (210), homemade burger on wheat bun with 4 homemade potato fries (not fried!) (350), 1 scoop whey with 1 cup skim milk and 2/3 banana milkshake (260), cocoa (35), strawberries (25)
work out:
2 mile run (in the thunderstorm)
1 mile run on the elliptical (5 resistance to make up for not actually running outside)
5 minute finisher series #2 (double triceps ext., hammer curls, hulks)
15 minute ab ripper x
food: 1300
1/2 cup oatmeal and berries (160), banana (100), carrots, 2 1/3 cup natural kettle corn (150), 1/2 almond butter banana and honey sandwich (210), homemade burger on wheat bun with 4 homemade potato fries (not fried!) (350), 1 scoop whey with 1 cup skim milk and 2/3 banana milkshake (260), cocoa (35), strawberries (25)
5/25/11
Here's my postings from yesterday! I will get this synced up today, don't worry!
water: 103 oz
multivitamin
fish oil pill
food: 1300 (always round up!)
1/2 cups of oats with berries (160), protein bar (180), 1/2 almond butter banana and honey sandwich (1 tbs almond butter, 1/3 banana, dribble of honey, and 1 piece of 100% whole wheat bread) (210), stir fry with 1/4 cup brown rice and watermelon(250), strawberries with splenda (25), fat free cocoa (20), 2 1/3 cup kettle corn (150), tilapia and asparagus (250), mini apple (35)
work out:
smash (pull ups-100, push ups-400, jump rope-4000) 72 minutes
1 mile run- 7 minutes
bike ride - 13 minutes
total: 92 minutes
water: 103 oz
multivitamin
fish oil pill
food: 1300 (always round up!)
1/2 cups of oats with berries (160), protein bar (180), 1/2 almond butter banana and honey sandwich (1 tbs almond butter, 1/3 banana, dribble of honey, and 1 piece of 100% whole wheat bread) (210), stir fry with 1/4 cup brown rice and watermelon(250), strawberries with splenda (25), fat free cocoa (20), 2 1/3 cup kettle corn (150), tilapia and asparagus (250), mini apple (35)
work out:
smash (pull ups-100, push ups-400, jump rope-4000) 72 minutes
1 mile run- 7 minutes
bike ride - 13 minutes
total: 92 minutes
Wednesday, May 25, 2011
Back at it!
Hey guys! So I know some of you were following my "freshman NEGATIVE fifteen" challenge from January-April. Well now, I'm back to the blog to record another of my crazy challenges! I've had other mini challenges since completing my first challenge until now, but with the vastness of this challenge and my sister, Paige, and work out partner extraordinaire being gone in Wyoming for 7 weeks, I decided to go back to the blog so she (and all of you) can keep me in check!
The basis of this challenge is to mix things up a little by going from "gym rat" to "cardio bunny" for seven weeks to see what the result will be! Basically the main difference is I will be focused primarily on running for the next seven weeks as opposed to lifting. I have split my seven weeks up into 2 week sections and the final week.Here are my goals (not including the other stuff that I will be doing along with the running):
Week 1: total of 20 miles
Week 2: total of 20 miles
Week 3: total of 25 miles
Week 4: total of 25 miles
Week 5: total of 30 miles
Week 6: total of 30 miles
Week 7: total of 33 miles (ending with a half marathon with Paige)
My diet is not as strict or intense as it was on my last few challenges because it is important to learn how to eat normally and still make healthy decisions. I still count calories and watch what I eat, but that doesn't mean I'm not going to treat myself every now and then!
I started yesterday so here is my log for yesterday and I will post later tonight about today.
5/24/11
water: 103 oz
multivitamin
fish oil
food: (roughly) 1450
1/2 cup oats with blueberries (160), fried egg (75), apple (75), Almond butter banana sandwich (300), 1 small serving of spaghetti with sauce and small bread stick (450), fat free cocoa with whipped cream (35), 2 1/3 cup kettle corn (150), strawberries with splenda (20), 1 serving honey nut chex cereal (160)
work out:
3.1 mile run (26 minutes)
finisher series #1 (5 minutes)
ab ripper x (p90x) (15 minutes)
Keep checking in y'all! Hopefully this will give pointers, info, and help for those trying to change their life and be healthy!
The basis of this challenge is to mix things up a little by going from "gym rat" to "cardio bunny" for seven weeks to see what the result will be! Basically the main difference is I will be focused primarily on running for the next seven weeks as opposed to lifting. I have split my seven weeks up into 2 week sections and the final week.Here are my goals (not including the other stuff that I will be doing along with the running):
Week 1: total of 20 miles
Week 2: total of 20 miles
Week 3: total of 25 miles
Week 4: total of 25 miles
Week 5: total of 30 miles
Week 6: total of 30 miles
Week 7: total of 33 miles (ending with a half marathon with Paige)
My diet is not as strict or intense as it was on my last few challenges because it is important to learn how to eat normally and still make healthy decisions. I still count calories and watch what I eat, but that doesn't mean I'm not going to treat myself every now and then!
I started yesterday so here is my log for yesterday and I will post later tonight about today.
5/24/11
water: 103 oz
multivitamin
fish oil
food: (roughly) 1450
1/2 cup oats with blueberries (160), fried egg (75), apple (75), Almond butter banana sandwich (300), 1 small serving of spaghetti with sauce and small bread stick (450), fat free cocoa with whipped cream (35), 2 1/3 cup kettle corn (150), strawberries with splenda (20), 1 serving honey nut chex cereal (160)
work out:
3.1 mile run (26 minutes)
finisher series #1 (5 minutes)
ab ripper x (p90x) (15 minutes)
Keep checking in y'all! Hopefully this will give pointers, info, and help for those trying to change their life and be healthy!
Sunday, April 17, 2011
4/17/11
So I did it!! I ran up a mountain! The Y more specifically. I can't believe I actually did it, but I did. It was probably the hardest work out I've had! I'm glad that the weather was nice (I even got sunburned pretty badly--hello tan :))
work out: low---if you call running up a mountain low...
-walk to base - 35 minute walk
- run up Y - 24 minutes
-walk down Y- 20 minutes
-walk back to apartment- 30 minutes
food: 1200
-oatmeal (150), scrambled eggs (145), pbj on 100% whole wheat toast with 1 tbs almond butter and 1 tbs sugar free jam (300), chicken marinade (80), apple (65), heal of bread with 1 tbs sugar free jam (90), tomato soup (110), 1/2 cup green beans (30), tangerine (30), chicken with salsa (90), 1/2 whey (110)
work out: low---if you call running up a mountain low...
-walk to base - 35 minute walk
- run up Y - 24 minutes
-walk down Y- 20 minutes
-walk back to apartment- 30 minutes
food: 1200
-oatmeal (150), scrambled eggs (145), pbj on 100% whole wheat toast with 1 tbs almond butter and 1 tbs sugar free jam (300), chicken marinade (80), apple (65), heal of bread with 1 tbs sugar free jam (90), tomato soup (110), 1/2 cup green beans (30), tangerine (30), chicken with salsa (90), 1/2 whey (110)
Saturday, April 16, 2011
4/16/11
So today was my last high intensity work out here in Provo until August. I think I might actually miss the indoor track!
work out: HIGH
A:
-sprint, jog, sprint, stairs (for half) sprint, sprint bleachers, jog, sprint down bleachers, sprint, stairs (for second half)
-pull ups: 7,6,7,7,8,9
4x1 minute planks
B:
-250 jump ropes
-push up claps: 10,10,10,10,10,10
4x1 minute planks
total sets: 6
food: 1200
-almond toast (200), hard boiled egg (70), whey (110), apple (65), chicken sandwich with salsa and fat-free ranch on 100% whole wheat toast (280), oatmeal (160), 1/2 cup green beans (20), 1/2 cup corn (70), chicken marinade (80), scrambled eggs (145)
I'm really trying to tighten up my eating for the last few weeks on the challenge and especially before I come home. I've been eating way too much lately so its more than time for me to gain some self control and really watch what I eat and only eat what I need instead of what I want.
work out: HIGH
A:
-sprint, jog, sprint, stairs (for half) sprint, sprint bleachers, jog, sprint down bleachers, sprint, stairs (for second half)
-pull ups: 7,6,7,7,8,9
4x1 minute planks
B:
-250 jump ropes
-push up claps: 10,10,10,10,10,10
4x1 minute planks
total sets: 6
food: 1200
-almond toast (200), hard boiled egg (70), whey (110), apple (65), chicken sandwich with salsa and fat-free ranch on 100% whole wheat toast (280), oatmeal (160), 1/2 cup green beans (20), 1/2 cup corn (70), chicken marinade (80), scrambled eggs (145)
I'm really trying to tighten up my eating for the last few weeks on the challenge and especially before I come home. I've been eating way too much lately so its more than time for me to gain some self control and really watch what I eat and only eat what I need instead of what I want.
Friday, April 15, 2011
4/14 and 4/15
work out: low
- 60 minute run
food: 1650
-oatmeal (150), apple (65), eggs (145), toast (100), chicken (75), salad (25), 1/2 cup corn (60), apple (65), pb&j on 100% whole wheat toast with 1 tbs sugar free jam and 1 tbs reduced fat peanut butter (290), sugar free fat free chocolate pudding (160), cereal (520)---i didn't eat enough during the day time and then i went a little cereal crazy :(
work out: triceps/ biceps
4 sets of 15
-hammer curls (20/15 pounds)
-curls (20 pounds)
-cross body curl (15 pounds)
-overhead ext (20 pounds)
-triceps ext (10 pounds)
-batmans (10 pound medicine ball)
4 sets of 1 minute
-planks (middle and side)
8 sets of 25
-dips
food: 1295 (i went kind of backwards today and had dinner type first and breakfast type last)
-subway (320), subway (320), whey (145), apple (65), oatmeal (150), salad (30), tomato soup with toast (200), apple (65)
- 60 minute run
food: 1650
-oatmeal (150), apple (65), eggs (145), toast (100), chicken (75), salad (25), 1/2 cup corn (60), apple (65), pb&j on 100% whole wheat toast with 1 tbs sugar free jam and 1 tbs reduced fat peanut butter (290), sugar free fat free chocolate pudding (160), cereal (520)---i didn't eat enough during the day time and then i went a little cereal crazy :(
work out: triceps/ biceps
4 sets of 15
-hammer curls (20/15 pounds)
-curls (20 pounds)
-cross body curl (15 pounds)
-overhead ext (20 pounds)
-triceps ext (10 pounds)
-batmans (10 pound medicine ball)
4 sets of 1 minute
-planks (middle and side)
8 sets of 25
-dips
food: 1295 (i went kind of backwards today and had dinner type first and breakfast type last)
-subway (320), subway (320), whey (145), apple (65), oatmeal (150), salad (30), tomato soup with toast (200), apple (65)
Wednesday, April 13, 2011
4/13/11
work out:
4 sets of 15
-barbell squats (40 pound bar)
-romanian deadlifts (40 pound bar)
-bent over rows (40 pound bar)
-reverse grip rows (40 pound bar)
-jump squats (8 pound ball)
-baby machine (in/out) (100/110 pounds)
4 sets of 50
-calf raises with weight (10 pounds each hand)
-20 minute run @ 10:10 pm
food: 1480
-oatmeal (150), eggs (145), apple (65), toast with 1 tbs almond butter (200), whey (200), chicken sanwich on 100% whole wheat toast with salsa and fat-free ranch (300), chili (260), fried egg (70), teryaki chicken lettuce wraps (90)
4 sets of 15
-barbell squats (40 pound bar)
-romanian deadlifts (40 pound bar)
-bent over rows (40 pound bar)
-reverse grip rows (40 pound bar)
-jump squats (8 pound ball)
-baby machine (in/out) (100/110 pounds)
4 sets of 50
-calf raises with weight (10 pounds each hand)
-20 minute run @ 10:10 pm
food: 1480
-oatmeal (150), eggs (145), apple (65), toast with 1 tbs almond butter (200), whey (200), chicken sanwich on 100% whole wheat toast with salsa and fat-free ranch (300), chili (260), fried egg (70), teryaki chicken lettuce wraps (90)
4/12/11
Today I had an amazing work out!! I felt really good about it!
work out: plyo (45 minutes)
A:
-paige jacks (15)
-burpees (10)
-wall sit (1 minute)
-fast feet (60)
-decline push ups (15)
-planks (1 minute)
B:
-leap frogs (5)
-bounds (5)
-jump squats (15)
-jump rope (200)
-decline push ups (15)
-planks (1 minute)
*sets: 4
-30 minute run
-4x1 minute planks
food: 1510 ---curse you paige! since you made me eat 1500+ for a few days now i'm in the habit of doing it every day!! :(
-cheerios (150), eggs (145), strawberries (30), subway (320), protein bar (180), subway (320), apple (65), cereal (200), fried egg (70), salad with salsa and fat-free ranch (30)
work out: plyo (45 minutes)
A:
-paige jacks (15)
-burpees (10)
-wall sit (1 minute)
-fast feet (60)
-decline push ups (15)
-planks (1 minute)
B:
-leap frogs (5)
-bounds (5)
-jump squats (15)
-jump rope (200)
-decline push ups (15)
-planks (1 minute)
*sets: 4
-30 minute run
-4x1 minute planks
food: 1510 ---curse you paige! since you made me eat 1500+ for a few days now i'm in the habit of doing it every day!! :(
-cheerios (150), eggs (145), strawberries (30), subway (320), protein bar (180), subway (320), apple (65), cereal (200), fried egg (70), salad with salsa and fat-free ranch (30)
Tuesday, April 12, 2011
4/11/11
work out: chest/shoulders
4 sets of 15
-bench press (60 pound bar)---added weight today, SO hard!!
-rocky's (20 pound bar)
-shoulder press (10 pounds)
-flyes (5 pounds)
-iron cross (5 pounds)
-decline push ups
-20 minute run
food: 1585
-oatmeal (150), eggs (135), banana (80), strawberries (15), cheerios (150), whey (200), pb&j on 100% whole wheat bread with 1 tbs sugar free jam and 1 tbs almond butter (300), strawberries (20), 1/2 cup corn (60), salad with salsa and fat-free ranch (35), teryaki chicken (90), fried egg (75), cereal (300), strawberries (15)
4 sets of 15
-bench press (60 pound bar)---added weight today, SO hard!!
-rocky's (20 pound bar)
-shoulder press (10 pounds)
-flyes (5 pounds)
-iron cross (5 pounds)
-decline push ups
-20 minute run
food: 1585
-oatmeal (150), eggs (135), banana (80), strawberries (15), cheerios (150), whey (200), pb&j on 100% whole wheat bread with 1 tbs sugar free jam and 1 tbs almond butter (300), strawberries (20), 1/2 cup corn (60), salad with salsa and fat-free ranch (35), teryaki chicken (90), fried egg (75), cereal (300), strawberries (15)
Sunday, April 10, 2011
4/10/11
work out: low
-55 minute run
food: 1540
-oatmeal (150), eggs (145), banana (85), toast with almond butter (200), toast with sugar free jam (100), lemon pepper chicken over lettuce (80), chili (290), fried egg (75), popcorn (25), oatmeal (150), protein bar (180), apple (60)
-55 minute run
food: 1540
-oatmeal (150), eggs (145), banana (85), toast with almond butter (200), toast with sugar free jam (100), lemon pepper chicken over lettuce (80), chili (290), fried egg (75), popcorn (25), oatmeal (150), protein bar (180), apple (60)
Saturday, April 9, 2011
4/9/11
work out: biceps/triceps
4 sets of 15
-rope pull down (50 pounds)
-hammer curl (15 pounds)
-curl (15 pounds)
-cross body curl (15 pounds)
-overhead ext (15 pounds)
-triceps ext (10 pounds)
-Batman's (10 pound medicine ball)
4 sets of 25
-dips
4 sets of 1 minute
-planks
food: 1405
-oatmeal (150), eggs (145), protein bar (200), chicken sandwich on 100% whole wheat bread with lettuce, salsa, and fat-free ranch (300), broccoli (30), pear (50), toast with 1 tbs almond butter (200), fried egg (75), oatmeal (150), salad with salsa and fat-free ranch (35), apple (70)
4 sets of 15
-rope pull down (50 pounds)
-hammer curl (15 pounds)
-curl (15 pounds)
-cross body curl (15 pounds)
-overhead ext (15 pounds)
-triceps ext (10 pounds)
-Batman's (10 pound medicine ball)
4 sets of 25
-dips
4 sets of 1 minute
-planks
food: 1405
-oatmeal (150), eggs (145), protein bar (200), chicken sandwich on 100% whole wheat bread with lettuce, salsa, and fat-free ranch (300), broccoli (30), pear (50), toast with 1 tbs almond butter (200), fried egg (75), oatmeal (150), salad with salsa and fat-free ranch (35), apple (70)
4/8
i had to split up my work out yesterday due to time. so i did 30 minute alternating sets of sprints and pull ups and then later between jump rope and push up claps.
work out: high
-warm up: high knees, buttkicks, grapevine
-sprint, lunge, sprint, stairs
-pull ups: 8,7,10,8,10
-cool down: jog 1 lap
-250 jump ropes
-push up claps: 10,10,10,15,15
total sets: 5
-dancing for 3 hours
food: i ate way more than usual today because paige is making me and i was up later than normal so i was really hungry: 1640
-oatmeal (160), eggs (145), banana (90), 1/2 scoop whey with 1/2 cup skim milk (110), toast with 1 tbs almond butter (200), 1/2 whey (110), apple (70), chicken sandwich with lettuce, salsa, fat free ranch on 100% whole wheat toast (300), weight watchers healthy popcorn (20), oatmeal (160), fried egg with some ketchup (75) toast with 1 tbs almond butter (200)
work out: high
-warm up: high knees, buttkicks, grapevine
-sprint, lunge, sprint, stairs
-pull ups: 8,7,10,8,10
-cool down: jog 1 lap
-250 jump ropes
-push up claps: 10,10,10,15,15
total sets: 5
-dancing for 3 hours
food: i ate way more than usual today because paige is making me and i was up later than normal so i was really hungry: 1640
-oatmeal (160), eggs (145), banana (90), 1/2 scoop whey with 1/2 cup skim milk (110), toast with 1 tbs almond butter (200), 1/2 whey (110), apple (70), chicken sandwich with lettuce, salsa, fat free ranch on 100% whole wheat toast (300), weight watchers healthy popcorn (20), oatmeal (160), fried egg with some ketchup (75) toast with 1 tbs almond butter (200)
Friday, April 8, 2011
4/7/11
So I've been feeling really exhausted and out of it for a few days and Paige seems to think I'm over training, so she forced me to not only take a rest day yesterday but to also eat 1500 calories! Yikes!
Work out: rest
Food: 1500
-oatmeal (165), eggs (150), banana (100), 1 tbs almond butter on toast (210), subway (650) (lunch and dinner), protein bar (180), strawberries with splenda (45)
Work out: rest
Food: 1500
-oatmeal (165), eggs (150), banana (100), 1 tbs almond butter on toast (210), subway (650) (lunch and dinner), protein bar (180), strawberries with splenda (45)
Wednesday, April 6, 2011
4/6
So I am exhausted! I think the semester and all of my work outs are really starting to wear on me!!
work out: back/ legs
4 sets of 15
-barbell squats (35 pound bar)
-romanian dead-lift (35 pound bar)
-bent over rows (35 pounds bar)
-reverse grip rows (35 pound bar)
-jump squats (10 pound medicine ball)
-baby machine (in/out) (100/110 pounds)
-Batman's (abs) (10 pound medicine ball)
4 sets of 50
-calf raises (10 pounds each hand)
-20 minute run
food: 1440--i was so hungry today! :(
-oatmeal (160), eggs (145), banana (90), weight watchers kettle corn (25), toast with 1 tbs almond butter (200), protein bar (180), apple (70), chicken sandwich with salsa and fat free ranch on 100% whole wheat toast (300), salad with salsa and fatfree ranch (35), chicken marinade strips (75), oatmeal (160)
work out: back/ legs
4 sets of 15
-barbell squats (35 pound bar)
-romanian dead-lift (35 pound bar)
-bent over rows (35 pounds bar)
-reverse grip rows (35 pound bar)
-jump squats (10 pound medicine ball)
-baby machine (in/out) (100/110 pounds)
-Batman's (abs) (10 pound medicine ball)
4 sets of 50
-calf raises (10 pounds each hand)
-20 minute run
food: 1440--i was so hungry today! :(
-oatmeal (160), eggs (145), banana (90), weight watchers kettle corn (25), toast with 1 tbs almond butter (200), protein bar (180), apple (70), chicken sandwich with salsa and fat free ranch on 100% whole wheat toast (300), salad with salsa and fatfree ranch (35), chicken marinade strips (75), oatmeal (160)
Tuesday, April 5, 2011
4/5
work out: plyometrics
A:
-paige jacks (15)
-burpees (10)
-wall sits (1 minute)
-fast feet (60)
-decline push ups (15)
-planks (1 minute)
B:
-leap frogs (5)
-bounds (5)
-jump squat (15)
-jump rope (200)
-declining push ups (15)
-planks (1 minute)
sets: 5
-100 obliques (L/R)
-100 bicycles (L/R)
-30 minute run
food: 1300
oatmeal (160), 2 eggs with ketchup (145), banana (90), pb&j on 100% whole wheat toast with 1 tbs almond butter and 1 tbs sugar free preserves (300), protein bar (180), toast (80), 1/2 cup green beans and 1/2 cup corn (80), chicken with salsa (80), part baked potato with ketchup (60), kiwi (45), pear (80)
A:
-paige jacks (15)
-burpees (10)
-wall sits (1 minute)
-fast feet (60)
-decline push ups (15)
-planks (1 minute)
B:
-leap frogs (5)
-bounds (5)
-jump squat (15)
-jump rope (200)
-declining push ups (15)
-planks (1 minute)
sets: 5
-100 obliques (L/R)
-100 bicycles (L/R)
-30 minute run
food: 1300
oatmeal (160), 2 eggs with ketchup (145), banana (90), pb&j on 100% whole wheat toast with 1 tbs almond butter and 1 tbs sugar free preserves (300), protein bar (180), toast (80), 1/2 cup green beans and 1/2 cup corn (80), chicken with salsa (80), part baked potato with ketchup (60), kiwi (45), pear (80)
Monday, April 4, 2011
BIRTHDAY
So today is my birthday, meaning i get to have a dessert which was probably not a good idea. i feel realllly sick :( but the brownies were delicious! The next two weeks until i come home i think i'm going back to torture week type menu for my food just to make sure i'm looking my best when i go home.
work out: chest/shoulders
4 sets of 15
-bench press (55)
-rocky's (20)
-shoulder press (10)
-flyes (5)
-iron cross (5)
-push ups on medicine ball (4x10)
-20 minute run
food: 1190 (not including brownies and milk to wash it down with)
oatmeal (160), eggs with a tiny bit of ketchup (145), strawberries (25), banana (90), whey with 1 cup skim milk (200), strawberries (20), subway (320), subway (320)
work out: chest/shoulders
4 sets of 15
-bench press (55)
-rocky's (20)
-shoulder press (10)
-flyes (5)
-iron cross (5)
-push ups on medicine ball (4x10)
-20 minute run
food: 1190 (not including brownies and milk to wash it down with)
oatmeal (160), eggs with a tiny bit of ketchup (145), strawberries (25), banana (90), whey with 1 cup skim milk (200), strawberries (20), subway (320), subway (320)
Sunday, April 3, 2011
4/3/11
So I was going to hike the Y today but it snowed about 6 inches overnight! MAJOR bummer! :(.
Work out: Rest
Food: 1330
-oatmeal (160), 2 eggs scrambled with some ketchup (145), toast (205), fried egg (75), apple (70), pb&j on 100% whole wheat toast with 1 tbs reduced fat peanut butter and 1 tbs sugar-free jam (300), chicken with salsa (100), baked potato with ketchup (130), apple (70), fried egg with ketchup (70)
Work out: Rest
Food: 1330
-oatmeal (160), 2 eggs scrambled with some ketchup (145), toast (205), fried egg (75), apple (70), pb&j on 100% whole wheat toast with 1 tbs reduced fat peanut butter and 1 tbs sugar-free jam (300), chicken with salsa (100), baked potato with ketchup (130), apple (70), fried egg with ketchup (70)
4/2
So Saturday was my cheat/birthday meal! I chose Ihop as my last cheat meal and if there were waffle houses here, I would have gone there!
Work out: low
-50 minute run
food: cheat meal
-oatmeal (160), eggs (145), fried egg with a little bit of ketchup (75), toast (110), apple (65), ihop (stuffed french toast with scrambled eggs, 6 pieces of bacon, chocolate chip waffle, blueberry pancakes)
Work out: low
-50 minute run
food: cheat meal
-oatmeal (160), eggs (145), fried egg with a little bit of ketchup (75), toast (110), apple (65), ihop (stuffed french toast with scrambled eggs, 6 pieces of bacon, chocolate chip waffle, blueberry pancakes)
Saturday, April 2, 2011
4/1
Today was the first day back in the weight room and boy am I glad to be back!
work out: biceps/triceps
4 sets of 15
-rope pull down (50 pounds)
-hammer curl (15 pounds)
-curl (15 pounds)
-cross body curl (15 pounds)
-over head ext (15 pounds)
-triceps ext. (10 pounds)
4 sets of 25
-dips
ABS:
-4x1 minute planks
-100 oblique's (l&r)
-100 bicycles
-4x15 batman's with 6 pound medicine ball
-20 minute A.M. run
food: 1225
eggs (145), multi-grain cheerios (155), oatmeal (160), chicken sandwich on 100% whole wheat toast with salsa and fat-free ranch (275), apple (65), cheerios (270), fried egg (75), chicken marinade (80)
work out: biceps/triceps
4 sets of 15
-rope pull down (50 pounds)
-hammer curl (15 pounds)
-curl (15 pounds)
-cross body curl (15 pounds)
-over head ext (15 pounds)
-triceps ext. (10 pounds)
4 sets of 25
-dips
ABS:
-4x1 minute planks
-100 oblique's (l&r)
-100 bicycles
-4x15 batman's with 6 pound medicine ball
-20 minute A.M. run
food: 1225
eggs (145), multi-grain cheerios (155), oatmeal (160), chicken sandwich on 100% whole wheat toast with salsa and fat-free ranch (275), apple (65), cheerios (270), fried egg (75), chicken marinade (80)
Friday, April 1, 2011
Before/After side by side
Just thought I'd do this random blurb to show my before and three-month after picture side by side!
Thursday, March 31, 2011
3/31
So I'm back to working out! Oh how I've missed it! I felt like two days really set me back or maybe the work outs are just more intense than ever! For my last cycle here at school, Paige actually had me make up my own work outs! I was a little nervous, but she's taught me well! It was a great work out today and I'm excited for the rest of the ones that I've drawn up! My work out partner Melissa, quit for a week. I was so disappointed! But she has come to her senses and asked me to train her again, and boy did I kill her today!! >:D
work out: High intensity
-warm up= buttkicks, high knees, grapevine
-250 jump rope
-sprint straight
-lunge curve
-sprint straight
-sprint stairs
-walk curve
-pull ups: 7,8,7,7,9--definitely need to work back to where I was on the pull ups
-push up claps: 10,10,10,10,15
-cool down= 1 lap jog
**sets: 5**
- 30 minute run
food: 1250
oatmeal (160), two eggs scrambled with a little bit of ketchup (145), 100% whole wheat toast with 1 tbs almond butter (200), whey (160), tiny baked potato with ketchup (80), broccoli (50), teryaki chicken (110), weight watchers popcorn (45), apple (70), salad with salsa and fat-free ranch (35), chicken marinade (100), strawberries (20), fried egg with a tiny bit of ketchup (75)
work out: High intensity
-warm up= buttkicks, high knees, grapevine
-250 jump rope
-sprint straight
-lunge curve
-sprint straight
-sprint stairs
-walk curve
-pull ups: 7,8,7,7,9--definitely need to work back to where I was on the pull ups
-push up claps: 10,10,10,10,15
-cool down= 1 lap jog
**sets: 5**
- 30 minute run
food: 1250
oatmeal (160), two eggs scrambled with a little bit of ketchup (145), 100% whole wheat toast with 1 tbs almond butter (200), whey (160), tiny baked potato with ketchup (80), broccoli (50), teryaki chicken (110), weight watchers popcorn (45), apple (70), salad with salsa and fat-free ranch (35), chicken marinade (100), strawberries (20), fried egg with a tiny bit of ketchup (75)
Wednesday, March 30, 2011
3/30/11
So today is my last real rest day until I leave. I definitely needed these two rest days but now I've got to go extremely intense on my work outs for the last three weeks before I go home. What better way to jump start my last cycle (cycle 5!) than with high intensity! Woo...a little nervous actually but going to give it my all!
Food: 1245
oatmeal (160), two eggs scrambled with a little bit of ketchup (145), 100% whole wheat toast with 1 tbs almond butter (200), grilled chicken sandwich on two pieces of 100% whole wheat toast with lettuce, salsa, and fat-free ranch (super delicious!!), apple (70), 1 cup green beans (40), teryaki chicken (110), banana (90--really old and gross! couldn't even finish it :(...), orange (75), fried egg with a little bit of ketchup (75)
Food: 1245
oatmeal (160), two eggs scrambled with a little bit of ketchup (145), 100% whole wheat toast with 1 tbs almond butter (200), grilled chicken sandwich on two pieces of 100% whole wheat toast with lettuce, salsa, and fat-free ranch (super delicious!!), apple (70), 1 cup green beans (40), teryaki chicken (110), banana (90--really old and gross! couldn't even finish it :(...), orange (75), fried egg with a little bit of ketchup (75)
Tuesday, March 29, 2011
3/29
So because torture week is over, Paige isn't letting me work out today or tomorrow. Although I hate not working out, I definitely need to rest my body so that I can finish strong because I only have a few weeks left!
Food: 1465
oatmeal (155), eggs (150), cereal (300--way too much, won't happen again!), pb&j on 100% whole wheat toast with 1 tbs sugar free jam and 1 tbs reduced fat peanut butter (300), low sodium chicken noodle soup (80), apple (70), corn (50), chicken marinade (100), salad with salsa and fat-free ranch (35), orange (75), scrambled eggs with a little bit of ketchup (150)
So I ate a little more today than I would have liked since I didn't work out, but I'm trying to find balance again between my diet before torture week and torture week. Tomorrow I will be much better with my eating and be ready to start my last cycle of work outs while here at school on Thursday!
Food: 1465
oatmeal (155), eggs (150), cereal (300--way too much, won't happen again!), pb&j on 100% whole wheat toast with 1 tbs sugar free jam and 1 tbs reduced fat peanut butter (300), low sodium chicken noodle soup (80), apple (70), corn (50), chicken marinade (100), salad with salsa and fat-free ranch (35), orange (75), scrambled eggs with a little bit of ketchup (150)
So I ate a little more today than I would have liked since I didn't work out, but I'm trying to find balance again between my diet before torture week and torture week. Tomorrow I will be much better with my eating and be ready to start my last cycle of work outs while here at school on Thursday!
Monday, March 28, 2011
End of Torture week
Work out:
plyo
A:
Tuck jumps (15)
Squat jacks (15)
Leap frogs (5)
Lunge jumps (30)
push ups (15)
planks (1 minute)
B:
Bounds (5)
Fast feet (60)
Burpees (10)
Jump rope (200)
Push ups (15)
Planks (1 minute)
**Sets: 5
-4x25 dips
food:
-oatmeal (155), eggs with a little bit of ketchup (150), 1/2 banana (50), whey with 1 cup skim milk (200), protein bar (200), strawberries (20), jdawgs, 1/2 banana (40), salad with salsa and fat-free ranch (35)
plyo
A:
Tuck jumps (15)
Squat jacks (15)
Leap frogs (5)
Lunge jumps (30)
push ups (15)
planks (1 minute)
B:
Bounds (5)
Fast feet (60)
Burpees (10)
Jump rope (200)
Push ups (15)
Planks (1 minute)
**Sets: 5
-4x25 dips
food:
-oatmeal (155), eggs with a little bit of ketchup (150), 1/2 banana (50), whey with 1 cup skim milk (200), protein bar (200), strawberries (20), jdawgs, 1/2 banana (40), salad with salsa and fat-free ranch (35)
Progress pics at the end of 12 weeks
So the transformation challenge ended today so here are my progress pics. One more month left on Paige's challenge!
final bodyblog for transformation challenge
Hey so today marks the end of my twelve week bodybuilding.com transformation challenge and we had to post a final body blog essay about our transformation so here's what I submitted:
***PS: Progress pics coming soon and don't worry, I still have another month left on Paige's challenge so keep checking in on me every day!***
Everyone knows what the “freshman fifteen” is. I was particularly aware of the danger of the “freshman fifteen” as I prepared to enter into my first year of college. Growing up, I was extremely active. I played softball, basketball, gymnastics, cheerleading, ballet, and not to mention all of the sports I played with my family for fun. We are a very active family, but senior year something happened to me and I was just tired of always running around doing something. The freshman fifteen hit me a little early and was more like the “senior fifteen”. First semester of college I would work out with a friend a couple of times a week. However, this was nothing intense and only consisted of the weight room (no cardio). I also did not change my eating habits, which had become atrocious after working in a restaurant all summer. I did not gain any weight, but I definitely needed to lose some. I had developed terrible habits of eating and sleeping a lot. They had developed into my two favorite hobbies. I went home for the first break and realized that something had to change.
My sister is my biggest inspiration. A couple of years ago she was diagnosed with Thyroid cancer. After a couple of rough years, she overcame the cancer and is now extremely into fitness and nutrition. She decided to give me a little challenge that she devised for me. Four months of an intense diet/ work out. She also urged me to participate in the Bodybuilding.com transformation challenge. She gave me a list of food I was allowed to eat and a goal calorie count for my days and she drew up a work out plan for me. Every three weeks she switches up the work out plan a little bit.
It is extremely difficult being a freshman in college, around a lot of terrible food choices and around a lot of lazy peers. I am extremely busy and finding an hour to work out every day has been extremely challenging, but its worth it. Ever since I started the challenge I am happier, healthier, and much more confident. As I end my twelve weeks of the transformation challenge, I realize that I have not only transformed physically, I have transformed mentally as well. I have become a better, stronger person and to me that is worth everything in the world, worth more than winning this transformation challenge because I know that I have accomplished something wonderful and have had the opportunity to inspire others to become healthier and happier too. I may be at the end of the transformation challenge, but I am only at the beginning of my life as a fit and healthy person.
***PS: Progress pics coming soon and don't worry, I still have another month left on Paige's challenge so keep checking in on me every day!***
Sunday, March 27, 2011
Torture week day 10
Tomorrow is the day! I can't believe how fast these twelve weeks have gone! Tomorrow is my last work out before my last progress pics of the body transformation challenge so be sure to check them out!
Work out:
- 30 minute run
-30 minute plyometrics
A:
tuck jumps (15)
squat jacks (15)
leap frogs (5)
lunge jumps (30)
push ups (15)
planks (1 minute)
B:
bounds (5)
fast feet (60)
burpees (10)
jump rope (200)
push ups (15)
planks (1 minute)
total sets: 3
food:1180
oatmeal (165), two eggs scrambled with a little bit of ketchup (150) apple (70), baked potato with ketchup (140), salad with salsa and fat-free ranch (40), teryaki chicken (100), whey with 1 cup skim milk (200), 2/3 cup corn (100), chicken marinade (115) banana (100)
fluids: 50 ozSaturday, March 26, 2011
Torture week day 9
So unfortunately I had to take a rest day today because of my schedule, so I'll just do today's work out on monday since monday was going to be my rest day.
Work out:
rest
Food: 1200
-scrambled eggs (150), oatmeal (155), banana (100), 1/2 cup green beans (20), 1/4 cup brown rice (170), chicken marinade (75), protein bar (200), shrimp and chicken in tequila lime marinade over lettuce (130), whey with 1 cup skim milk (200)
fluids: 60 oz
Work out:
rest
Food: 1200
-scrambled eggs (150), oatmeal (155), banana (100), 1/2 cup green beans (20), 1/4 cup brown rice (170), chicken marinade (75), protein bar (200), shrimp and chicken in tequila lime marinade over lettuce (130), whey with 1 cup skim milk (200)
fluids: 60 oz
Torture week day 8
Only a few days left of torture week! The days go by slowly but the week has flown by. Today I definitely felt the effects of torture week diet the most. I was completely drained of energy and I've been extremely grumpy.
Work out:
30 minute run---it was awesome! I really felt the burn of this run
food: 1270
-oatmeal (155), two eggs scrambled with a little bit of ketchup (150), banana (100), salad with fat-free ranch and salsa (35), 1/4 cup brown rice with teryaki shrimp and chicken (250), protein bar (180), 1/2 cup corn (60), 1/2 cup green beans (20), chicken marinade (100), fat-free cocoa (20), protein bar (200)
fluids: 60 oz
Work out:
30 minute run---it was awesome! I really felt the burn of this run
food: 1270
-oatmeal (155), two eggs scrambled with a little bit of ketchup (150), banana (100), salad with fat-free ranch and salsa (35), 1/4 cup brown rice with teryaki shrimp and chicken (250), protein bar (180), 1/2 cup corn (60), 1/2 cup green beans (20), chicken marinade (100), fat-free cocoa (20), protein bar (200)
fluids: 60 oz
Thursday, March 24, 2011
Torture week day 7
I split up the work out today because I wanted to watch the BYU basketball game so I did 30 minutes and then 3o minutes more later.
Work out: Plyometrics
A:
-tuck jumps (15)
-squat jacks (15)
-leap frogs (5)
-lunge jumps (30)
-push ups (15) --1st 3 sets were declining push ups on the stairs and last 3 were normal
-planks (1 minute) --30 seconds straight on and then 15 seconds on each side
B:
-bounds (5) (front/back)
-fast feet (60)
-burpees (10)
-jump rope (200)
-push ups (15) --1st 3 sets were declining push ups on the stairs and last 3 were normal
-planks (1 minute) --30 seconds straight on and then 15 seconds on each side
total sets: 6
food:1225
-two eggs scrambled with a little bit of ketchup (150), oatmeal (155), apple (70), fat-free cocoa (20), baked potato with ketchup (175), turkey (25), 1/2 scoop whey with 1/2 cup skim milk (110), protein bar (200), chicken and shrimp chipotle lime marinade (120), salad with salsa and fat-free ranch and broccoli (55), salad with salsa and fat-free ranch (35), 1/2 scoop whey with 1/2 cup skim milk (110)
fluids: 70 oz
Work out: Plyometrics
A:
-tuck jumps (15)
-squat jacks (15)
-leap frogs (5)
-lunge jumps (30)
-push ups (15) --1st 3 sets were declining push ups on the stairs and last 3 were normal
-planks (1 minute) --30 seconds straight on and then 15 seconds on each side
B:
-bounds (5) (front/back)
-fast feet (60)
-burpees (10)
-jump rope (200)
-push ups (15) --1st 3 sets were declining push ups on the stairs and last 3 were normal
-planks (1 minute) --30 seconds straight on and then 15 seconds on each side
total sets: 6
food:1225
-two eggs scrambled with a little bit of ketchup (150), oatmeal (155), apple (70), fat-free cocoa (20), baked potato with ketchup (175), turkey (25), 1/2 scoop whey with 1/2 cup skim milk (110), protein bar (200), chicken and shrimp chipotle lime marinade (120), salad with salsa and fat-free ranch and broccoli (55), salad with salsa and fat-free ranch (35), 1/2 scoop whey with 1/2 cup skim milk (110)
fluids: 70 oz
Wednesday, March 23, 2011
Torture week day 6
So I am more than halfway through torture week. The torturous part is more the diet than the work outs, but I am still alive, so I guess that's as good a sign as any. Plus, I know today is Wednesday which usually means progress pics but torture week is a special exception so check for pictures on monday!
Work out:
-30 minute AM run
It was freezing at 7:20 this morning! Brr! Worst part of morning runs!
Food: 1200
-scrambled eggs (150), oatmeal (155), apple (70), salad with salsa and fat-free ranch (35), chicken with chipotle lime marinade (100), protein bar (200), fat-free cocoa (25), turkey (45), 1/2 cup corn (60), shrimp and chicken in tequila lime marinade over lettuce (140), whey with 1 cup skim milk (220)
fluids: 70 oz
Work out:
-30 minute AM run
It was freezing at 7:20 this morning! Brr! Worst part of morning runs!
Food: 1200
-scrambled eggs (150), oatmeal (155), apple (70), salad with salsa and fat-free ranch (35), chicken with chipotle lime marinade (100), protein bar (200), fat-free cocoa (25), turkey (45), 1/2 cup corn (60), shrimp and chicken in tequila lime marinade over lettuce (140), whey with 1 cup skim milk (220)
fluids: 70 oz
Tuesday, March 22, 2011
Torture week day 5
Torture week is halfway through and its getting harder every day. However, I'm surviving.
Work out: High Intensity
-sprint straight
-jog curve
-sprint straight
-walk curve
-250 jump ropes
-pull ups: 10,9,8,8,8,9
laps: 6
food: 1220
-oatmeal (155), eggs (150), banana (85), whey with 1 cup skim milk (220), fried rice: 1/4 cup brown rice, 1/4 cup corn, soy sauce, egg, shrimp (325) protein bar (180), pickle (0), green beans (30), turkey (45), salad with salsa and fat-free ranch (30)
water: 80 oz
Work out: High Intensity
-sprint straight
-jog curve
-sprint straight
-walk curve
-250 jump ropes
-pull ups: 10,9,8,8,8,9
laps: 6
food: 1220
-oatmeal (155), eggs (150), banana (85), whey with 1 cup skim milk (220), fried rice: 1/4 cup brown rice, 1/4 cup corn, soy sauce, egg, shrimp (325) protein bar (180), pickle (0), green beans (30), turkey (45), salad with salsa and fat-free ranch (30)
water: 80 oz
Monday, March 21, 2011
Torture week day 4
I am really, really feeling the lack of carbs today! I was exhausted and it was really hard to work out, but I did it!
Work out: Plyometrics
-20 minute AM run
-60 minute plyo:
A:
tuck jumps (15)
squat jumps (15)
leap frogs (5)
lunge jumps (30)
push ups (15)
planks (1 minute)
B:
bounds (5)
fast feet (60)
burpees (10)
jump rope (200)
push ups (15)
planks (1 minute)
sets: 5
food: 1270
-scrambled eggs with some ketchup (150), oatmeal (150), apple (70), turkey (40), 1/4 cup brown rice under shrimp and chicken teryaki in lettuce wrap (300), protein bar (180), shrimp and chicken in tequila lime marinade over lettuce with 1/2 cup green beans (140), fat-free cocoa (20), whey (220)
liquids: 80 oz
Work out: Plyometrics
-20 minute AM run
-60 minute plyo:
A:
tuck jumps (15)
squat jumps (15)
leap frogs (5)
lunge jumps (30)
push ups (15)
planks (1 minute)
B:
bounds (5)
fast feet (60)
burpees (10)
jump rope (200)
push ups (15)
planks (1 minute)
sets: 5
food: 1270
-scrambled eggs with some ketchup (150), oatmeal (150), apple (70), turkey (40), 1/4 cup brown rice under shrimp and chicken teryaki in lettuce wrap (300), protein bar (180), shrimp and chicken in tequila lime marinade over lettuce with 1/2 cup green beans (140), fat-free cocoa (20), whey (220)
liquids: 80 oz
Sunday, March 20, 2011
Torture week day 3
Well today was my active rest day and the third day of torture week. Still going ok but I'm starting to feel the side effects of low carbs. For instance I was very cranky and mad all day today. Hopefully that passes soon...or at least I can keep it in check so I don't bite off my roommates' heads!
Work out: Active rest
walk to base of Y - 35 minutes
hike Y- 30 minutes
run down Y- 10 minutes
walk back to apartment- 35 minutes
food: 1280
-2 eggs scrambled with some ketchup (150), oatmeal (150), banana (80--it was so little :( ), 1/2 cup corn (60), baked potato with chicken and ketchup (200), protein bar (200), broccoli, chicken and shrimp tequila lime marinade over lettuce (delicious!!!!) (220) whey with 1 cup skim milk (220)
Work out: Active rest
walk to base of Y - 35 minutes
hike Y- 30 minutes
run down Y- 10 minutes
walk back to apartment- 35 minutes
food: 1280
-2 eggs scrambled with some ketchup (150), oatmeal (150), banana (80--it was so little :( ), 1/2 cup corn (60), baked potato with chicken and ketchup (200), protein bar (200), broccoli, chicken and shrimp tequila lime marinade over lettuce (delicious!!!!) (220) whey with 1 cup skim milk (220)
Saturday, March 19, 2011
Torture week day 2
Well today is day two of the torturous ten days! So far, so good. I think next week with multiple high intensity days in a row is going to be rough, but I think I'll be able to handle it!
Work out:
-45 minute run
Food: 1205
-two eggs scrambled with a little bit of ketchup (150), oatmeal (150), banana (90), chicken marinade (100), salad with fat-free ranch and salsa (40), protein bar (180), fat-free cocoa (20), chicken with marinara sauce and 1/2 cup corn (170), 1.5 scoop whey with 1 cup skim milk (285),
fat-free cocoa (20)
liquids- 90 oz
Work out:
-45 minute run
Food: 1205
-two eggs scrambled with a little bit of ketchup (150), oatmeal (150), banana (90), chicken marinade (100), salad with fat-free ranch and salsa (40), protein bar (180), fat-free cocoa (20), chicken with marinara sauce and 1/2 cup corn (170), 1.5 scoop whey with 1 cup skim milk (285),
fat-free cocoa (20)
liquids- 90 oz
Friday, March 18, 2011
Torture week day 1
Well today was my first day of torture week. It wasn't too bad! I know its going to get even harder as the week goes on, but I'm hoping Jillian will give me strength! Plus, Paige gave me a very good incentive to follow these next ten days through even though of course, I would have anyway. I'm really excited to see how the next ten days affects me! Hopefully, I won't die, but if I do at least I'll be cut an skinny :).
Work out: High Intensity Interval Training
-sprint straight
-jog curve
-sprint straight
-walk curve
-250 jump rope
-pull ups: 10,9,8,7,6,5,4
laps: 7
warm up: butt-kicks, high-knees, jog
cool down: 1 mile
food: 1200
-two eggs scrambled with ketchup (150), oatmeal (150), apple (70), whey with 1 cup skim milk (220), 1/2 protein bar (90), broccoli with chicken teryaki and 1/4 cup brown rice (250), 1/2 protein bar (90), chicken salad with salsa and fat-free ranch (160), fat-free cocoa (20)
Work out: High Intensity Interval Training
-sprint straight
-jog curve
-sprint straight
-walk curve
-250 jump rope
-pull ups: 10,9,8,7,6,5,4
laps: 7
warm up: butt-kicks, high-knees, jog
cool down: 1 mile
food: 1200
-two eggs scrambled with ketchup (150), oatmeal (150), apple (70), whey with 1 cup skim milk (220), 1/2 protein bar (90), broccoli with chicken teryaki and 1/4 cup brown rice (250), 1/2 protein bar (90), chicken salad with salsa and fat-free ranch (160), fat-free cocoa (20)
Thursday, March 17, 2011
3/17/11
Well today I got a much needed rest day. Its been a week and a half since my last one! Also, I needed to rest up for torture week that starts tomorrow! :( Also in preparation for my torture week, I stocked up on carbs...hopefully it'll help me out tomorrow with my sprints and not just make me fat! :P
Work out:
-rest day
Food: 1325
-multi-grain cheerios (150), hard boiled egg (70), multi-grain cheerios (150), chili (300), 100% whole wheat toast with 1tbs reduced-fat peanut butter and 1/2 tbs sugar-free jam (185), chicken marinade with steamed broccoli (100), fat-free cocoa (20), weight watchers popcorn (130), multi-grain cheerios (150), apple (70)
I know I had a lot of cheerios which is bad and terrible and awful, but since I won't eat them for 10 days I needed to enjoy them while I could!! :)
Work out:
-rest day
Food: 1325
-multi-grain cheerios (150), hard boiled egg (70), multi-grain cheerios (150), chili (300), 100% whole wheat toast with 1tbs reduced-fat peanut butter and 1/2 tbs sugar-free jam (185), chicken marinade with steamed broccoli (100), fat-free cocoa (20), weight watchers popcorn (130), multi-grain cheerios (150), apple (70)
I know I had a lot of cheerios which is bad and terrible and awful, but since I won't eat them for 10 days I needed to enjoy them while I could!! :)
Wednesday, March 16, 2011
3/16/11
Work out: back/legs--great work out today!
4 sets of 15
-barbell squat (35 pound bar)
-barbell lunge (35 pound bar)
-Romanian dead-lift (35 pound bar)
-baby machine (in/out) (100/110)
-bent rows (35 pound bar)
-reverse grip rows (35 pound bar)
-dead-lift squats (35 pound bar)
-30 minute walk
Food: 1180
-2 scrambled eggs (150), oatmeal (150), apple (70), protein bar (180), pb&j on 100% whole wheat toast with 1tbs reduced-fat peanut butter and 1tbs sugar-free jam (280), whole grain spaghetti with marinara sauce and chicken (250), small piece of toast with some honey (60) strawberries (40)
4 sets of 15
-barbell squat (35 pound bar)
-barbell lunge (35 pound bar)
-Romanian dead-lift (35 pound bar)
-baby machine (in/out) (100/110)
-bent rows (35 pound bar)
-reverse grip rows (35 pound bar)
-dead-lift squats (35 pound bar)
-30 minute walk
Food: 1180
-2 scrambled eggs (150), oatmeal (150), apple (70), protein bar (180), pb&j on 100% whole wheat toast with 1tbs reduced-fat peanut butter and 1tbs sugar-free jam (280), whole grain spaghetti with marinara sauce and chicken (250), small piece of toast with some honey (60) strawberries (40)
Tuesday, March 15, 2011
3/15/11
I can't believe we're already halfway through March! Only 6 weeks left on the challenge! :O
Work out: High Intensity
warm up=butt-kicks, high-knees, lunges, grapevines
A:
-tuck jumps (15)
-squat-jacks (15)
-leap frogs (5)
-lunge jumps (30)
*pull ups: 10,8,6,8,6,7
*push ups (15)---after doing triceps/biceps yesterday, I didn't have it in me to do push-up claps
B:
-bounds (5)
-fast feet (60)
-burpees (10)
-jump rope (200)
*Pull ups: 6,7,7,7,7,8
*Push ups (15)
Total sets: 6!
Food: 1520
-two eggs scrambled on two pieces of 100% whole wheat toast with some ketchup (340), oatmeal with blueberries (170), whey with 1 cup skim milk (220), half subway (320), banana (80), other half subway (320), apple (70)
I didn't realize how much bread I had today! I guess it doesn't matter too much though since starting Thursday I won't be able to eat bread or fruit for 10 days...that's going to be tough!!
Work out: High Intensity
warm up=butt-kicks, high-knees, lunges, grapevines
A:
-tuck jumps (15)
-squat-jacks (15)
-leap frogs (5)
-lunge jumps (30)
*pull ups: 10,8,6,8,6,7
*push ups (15)---after doing triceps/biceps yesterday, I didn't have it in me to do push-up claps
B:
-bounds (5)
-fast feet (60)
-burpees (10)
-jump rope (200)
*Pull ups: 6,7,7,7,7,8
*Push ups (15)
Total sets: 6!
Food: 1520
-two eggs scrambled on two pieces of 100% whole wheat toast with some ketchup (340), oatmeal with blueberries (170), whey with 1 cup skim milk (220), half subway (320), banana (80), other half subway (320), apple (70)
I didn't realize how much bread I had today! I guess it doesn't matter too much though since starting Thursday I won't be able to eat bread or fruit for 10 days...that's going to be tough!!
Monday, March 14, 2011
3/14/11
It may be pi day, but no pie for me!! :)
work out: biceps/triceps
4 sets of 15
-curl (15 pounds)
-cross body curl (15 pounds)
-hammer curl (15 pounds)
-overhead ext. (15 pounds)
-skull crusher followed by quick press (4 sets of 12) (35 pounds)
-dips (4 sets of 20)
-20 minute run before work out
-15 minute run after work out
food: 1435
-oatmeal (150), scrambled eggs (150), whole grain spaghetti with marinara sauce (200), whey with 1 cup skim milk (220), multi-grain cheerios (200), broccoli (50), chicken marinade (100), fat-free cocoa (20), apple (70), 100% whole wheat toast with honey (100), healthy pop kettle corn (175)
work out: biceps/triceps
4 sets of 15
-curl (15 pounds)
-cross body curl (15 pounds)
-hammer curl (15 pounds)
-overhead ext. (15 pounds)
-skull crusher followed by quick press (4 sets of 12) (35 pounds)
-dips (4 sets of 20)
-20 minute run before work out
-15 minute run after work out
food: 1435
-oatmeal (150), scrambled eggs (150), whole grain spaghetti with marinara sauce (200), whey with 1 cup skim milk (220), multi-grain cheerios (200), broccoli (50), chicken marinade (100), fat-free cocoa (20), apple (70), 100% whole wheat toast with honey (100), healthy pop kettle corn (175)
Sunday, March 13, 2011
Active Rest day
So today was my rest day, but instead of real rest days I am doing "active" rest days.
Work out: active rest day
-35 minute walk to base of the Y
-30 minute hike up the Y
-10 minute rest to enjoy the view!
-20 minute hike down the Y
-30 minute walk back to my apartment
Food: about 1500 if not more because of those darn peanuts!!
-multi-grain cheerios (250), 5 blueberries (5), 1/2 banana (40), pb&j on 100% whole wheat bread, 1 tbs sugar-free jam, 1 tbs almond butter, and some honey (300), chili (300), peanuts (wayy too many and not sure exactly but probably 600 if not more :/)
Work out: active rest day
-35 minute walk to base of the Y
-30 minute hike up the Y
-10 minute rest to enjoy the view!
-20 minute hike down the Y
-30 minute walk back to my apartment
Food: about 1500 if not more because of those darn peanuts!!
-multi-grain cheerios (250), 5 blueberries (5), 1/2 banana (40), pb&j on 100% whole wheat bread, 1 tbs sugar-free jam, 1 tbs almond butter, and some honey (300), chili (300), peanuts (wayy too many and not sure exactly but probably 600 if not more :/)
Saturday, March 12, 2011
3/12/11
Work out: Low
-45 minute run
food:1261
-multi-grain cheerios with 1/2 banana (200), scrambled eggs (150), rest of banana (40), strawberries (6), apple (70), 2 pieces of 100% whole wheat toast with some honey (200), fat-free cocoa (20), multi-grain pasta with some marinara (200), oatmeal (200), orange (75), toast with honey (100)
-45 minute run
food:1261
-multi-grain cheerios with 1/2 banana (200), scrambled eggs (150), rest of banana (40), strawberries (6), apple (70), 2 pieces of 100% whole wheat toast with some honey (200), fat-free cocoa (20), multi-grain pasta with some marinara (200), oatmeal (200), orange (75), toast with honey (100)
Friday, March 11, 2011
3/11/11
work out: shoulders/chest
4 sets of 15
-dumb bell flyes (5 pounds)
-bench press (55 pounds)
-iron cross (5 pounds)
-Arnold press (10 pounds)
-Rocky's (20 pounds)
*Early Morning run (20 minutes)
*Rock Climbing (2 hours)
Food: 1535
100% whole wheat toast with some honey (110), scrambled eggs (160), multi-grain cheerios with 1/2 banana (200), pbj on 100% whole wheat toast with 1 tbs reduced fat peanut butter and 1 tbs sugar-free preserves (280), Jimmy John's Gourmet ham sandwich (330), protein bar (180), apple (70), strawberries (30), fat-free cocoa (20), popcorn (175)
4 sets of 15
-dumb bell flyes (5 pounds)
-bench press (55 pounds)
-iron cross (5 pounds)
-Arnold press (10 pounds)
-Rocky's (20 pounds)
*Early Morning run (20 minutes)
*Rock Climbing (2 hours)
Food: 1535
100% whole wheat toast with some honey (110), scrambled eggs (160), multi-grain cheerios with 1/2 banana (200), pbj on 100% whole wheat toast with 1 tbs reduced fat peanut butter and 1 tbs sugar-free preserves (280), Jimmy John's Gourmet ham sandwich (330), protein bar (180), apple (70), strawberries (30), fat-free cocoa (20), popcorn (175)
Thursday, March 10, 2011
3/10/11
well today was another high intensity day and it was a great work out!
work out: high intensity
warm up/ cool down = butt kicks, high knees, lunges, grapevine
A:
-tuck jumps (15)
-squat jacks (15)
-leap frog (5)
-lunge jumps (30)
Pull ups: 10,7,8,6,7
Push up claps: 6,9,9,7,10
B:
-bounds (5)
-fast feet (60)
-burpees (10)
-jump rope (200)
Pull ups: 6,6,7,6,10
Push up claps: 8,8,10,8,15
Total sets: 5
*stretch!
*10 minute run (a little over a mile)
*1 mile walk
Food: 1180 (+a million calories in peanuts)
-scrambled eggs (150), part of banana (30), whole wheat english muffin with 1/2 tbs sugar-free preserves and 1/2 tbs almond butter (195), whey with water (didn't have any milk) (130), 1/2 cup oatmeal with blueberries (150), pita pit (330), strawberries (35), peanuts (160) more peanuts (too many)
So I had peanuts today, which is never a good thing, but I only have them once a week and I had a good work out today and even did some extra so I think/ hope its Ok. Plus, I haven't had cereal in two days! Also, I'm waking up at 6:30 to do a morning run and I'm going on an empty stomach so that'll help burn off all of the peanuts that I ate! :)
work out: high intensity
warm up/ cool down = butt kicks, high knees, lunges, grapevine
A:
-tuck jumps (15)
-squat jacks (15)
-leap frog (5)
-lunge jumps (30)
Pull ups: 10,7,8,6,7
Push up claps: 6,9,9,7,10
B:
-bounds (5)
-fast feet (60)
-burpees (10)
-jump rope (200)
Pull ups: 6,6,7,6,10
Push up claps: 8,8,10,8,15
Total sets: 5
*stretch!
*10 minute run (a little over a mile)
*1 mile walk
Food: 1180 (+a million calories in peanuts)
-scrambled eggs (150), part of banana (30), whole wheat english muffin with 1/2 tbs sugar-free preserves and 1/2 tbs almond butter (195), whey with water (didn't have any milk) (130), 1/2 cup oatmeal with blueberries (150), pita pit (330), strawberries (35), peanuts (160) more peanuts (too many)
So I had peanuts today, which is never a good thing, but I only have them once a week and I had a good work out today and even did some extra so I think/ hope its Ok. Plus, I haven't had cereal in two days! Also, I'm waking up at 6:30 to do a morning run and I'm going on an empty stomach so that'll help burn off all of the peanuts that I ate! :)
Wednesday, March 9, 2011
3/9/11
Well as most of you have already seen, progress pics for this week are up! Slowly but surely as Paige always has to remind me, I'm reaching my goals. Today was the second day of my 4th cycle and it was a good work out!
Work out: Back/legs (so hard together, love it!)
4 sets of 15
-barbell squat (35 pound bar)
-barbell lunge (l/r) (35 pound bar)
-romanian dead-lift (35 pound bar)
-baby machine (in/out) (100/110 pounds)
-bent rows (35 pound bar)
-reverse grip rows (35 pound bar)
-deadlifts (squats) (35 pound bar)
20 minute run--killed! my legs are still sore from my extreme work outs with Paige!
-stretch!
Food: 1185 (I've been eating too much lately so I'm trying to cut back and even things out)
-1/2 cup oatmeal with blueberries and strawberries, and some brown sugar splenda (200), fried egg sandwich with a tiny bit of ketchup on two pieces of 100% whole wheat toast (260), apple (70), whey with 1 cup skim milk (220), fat-free cocoa (15), chili (320), part of banana (30), orange (70)
**I would like Paige to notice that I didn't have a single bowl of cereal and I'm not having a bowl tomorrow either. Plus I had no carbs after my work out and I haven't eaten peanuts since Sunday and I didn't have them for two weeks for then! **
Work out: Back/legs (so hard together, love it!)
4 sets of 15
-barbell squat (35 pound bar)
-barbell lunge (l/r) (35 pound bar)
-romanian dead-lift (35 pound bar)
-baby machine (in/out) (100/110 pounds)
-bent rows (35 pound bar)
-reverse grip rows (35 pound bar)
-deadlifts (squats) (35 pound bar)
20 minute run--killed! my legs are still sore from my extreme work outs with Paige!
-stretch!
Food: 1185 (I've been eating too much lately so I'm trying to cut back and even things out)
-1/2 cup oatmeal with blueberries and strawberries, and some brown sugar splenda (200), fried egg sandwich with a tiny bit of ketchup on two pieces of 100% whole wheat toast (260), apple (70), whey with 1 cup skim milk (220), fat-free cocoa (15), chili (320), part of banana (30), orange (70)
**I would like Paige to notice that I didn't have a single bowl of cereal and I'm not having a bowl tomorrow either. Plus I had no carbs after my work out and I haven't eaten peanuts since Sunday and I didn't have them for two weeks for then! **
Progress Pics
SHOUT OUT TO MY GIRLS DORA AND ELIZABETH!! WE'RE ALL GOING TO BE ROCKIN TOGETHER THIS SUMMER!! :)
Tuesday, March 8, 2011
cycle 4
Alright! So today is the first day of my 4th 3 week cycle! It's going by so fast. What better way to start off the cycle and the week after my rest day yesterday then with a high intensity day!
Work out: High Intensity
warm up/ cool down= butt kicks, high knees, lunges, grape-vines
*this is how this cycle's high intensity days work. my plyometrics are in two parts. 4 in set A then max out on pull ups then max out on push up claps and then the 4 plyos in set B then repeat.
A:
-tuck jumps (15)
-squat jacks (15)
-leap frogs (5)
-lunge jumps (30)
Pull ups: 10, 8 (20 second hold), 8, 7 (30 second hold), 7
Push up claps: 10,8,10,8,8
B:
-bounds (5) (f/b)
-fast feet (60)
-burpees (10)
-jump rope (200)
Pull ups: 9,7,7,8,8 (30 second hold)
Push up claps: 10,9,10,7,11
total sets in 1 hr: 5
Food: 1575
-2 cups multi-grain cheerios w/ 1/2 banana (300), apple (70), whey with 1 cup skim milk (220), rest of banana (40), whole wheat english muffin with 1/2 tbs sugar free jam on one side and 1 scrambled eggs with some ketchup on the other side (220), chipotle lime chicken with steamed broccoli (150), fat-free cocoa (20), whole wheat english muffin with 1/2 tbs reduced fat peanut butter and 1/2 tbs sugar-free jam (190), strawberries (15)
So I lost it after the strawberries. I should have only had 1225 calories yesterday but then I went crazy and not only did I have a bowl of cereal at night (which i'm not supposed to do) but I had TWO bowls!! I had (350) worth of carbs right before bed. Ay Ay Ay!!! Will make up for this tomorrow. I promise (Paige)!
Work out: High Intensity
warm up/ cool down= butt kicks, high knees, lunges, grape-vines
*this is how this cycle's high intensity days work. my plyometrics are in two parts. 4 in set A then max out on pull ups then max out on push up claps and then the 4 plyos in set B then repeat.
A:
-tuck jumps (15)
-squat jacks (15)
-leap frogs (5)
-lunge jumps (30)
Pull ups: 10, 8 (20 second hold), 8, 7 (30 second hold), 7
Push up claps: 10,8,10,8,8
B:
-bounds (5) (f/b)
-fast feet (60)
-burpees (10)
-jump rope (200)
Pull ups: 9,7,7,8,8 (30 second hold)
Push up claps: 10,9,10,7,11
total sets in 1 hr: 5
Food: 1575
-2 cups multi-grain cheerios w/ 1/2 banana (300), apple (70), whey with 1 cup skim milk (220), rest of banana (40), whole wheat english muffin with 1/2 tbs sugar free jam on one side and 1 scrambled eggs with some ketchup on the other side (220), chipotle lime chicken with steamed broccoli (150), fat-free cocoa (20), whole wheat english muffin with 1/2 tbs reduced fat peanut butter and 1/2 tbs sugar-free jam (190), strawberries (15)
So I lost it after the strawberries. I should have only had 1225 calories yesterday but then I went crazy and not only did I have a bowl of cereal at night (which i'm not supposed to do) but I had TWO bowls!! I had (350) worth of carbs right before bed. Ay Ay Ay!!! Will make up for this tomorrow. I promise (Paige)!
Monday, March 7, 2011
Sunday and monday
So I didn't post yesterday so here is yesterday's info
work out:
- hiked the Y with paige
Food: 1500
-1/2 cup raisen bran with 1/2 banana and 1/4 cup 2% milk (220), sugar free cocoa (30), apple (70), whole wheat english muffin with two eggs scrambled inside (280), fat-free cocoa (20), peanuts (350), 2 cups multi-grain cheerios (250), 9 shrimp with marinade (50), 1/2 cup corn (60), strawberries (20), special k (160)
And since Paige and I worked out so much and so hard this weekend, even Sunday, I took today as my rest day. It worked out perfectly since tomorrow is the start of a new cycle. I'm excited to start my 4th 3 week cycle with some intense plyometrics. Can't say that I'll miss sprinting for three weeks. Excited for my 5th cycle so I can add some ab exercises into my work out!
Work out: REST DAY!! :)---much needed!
Food: 1430
scrambled eggs (150), oatmeal with blueberries (150), fat-free cocoa (20), apple (70), protein bar (180), whole wheat english muffin with 1/2 tbs reduced-fact peanut butter and 1/2 tbs sugar-free preserves (190), sweet potato (150), 1/4 cup brown rice with steamed broccoli and peppers with chicken teryaki (300), fat-free cocoa (20), popcorn (200)
work out:
- hiked the Y with paige
Food: 1500
-1/2 cup raisen bran with 1/2 banana and 1/4 cup 2% milk (220), sugar free cocoa (30), apple (70), whole wheat english muffin with two eggs scrambled inside (280), fat-free cocoa (20), peanuts (350), 2 cups multi-grain cheerios (250), 9 shrimp with marinade (50), 1/2 cup corn (60), strawberries (20), special k (160)
And since Paige and I worked out so much and so hard this weekend, even Sunday, I took today as my rest day. It worked out perfectly since tomorrow is the start of a new cycle. I'm excited to start my 4th 3 week cycle with some intense plyometrics. Can't say that I'll miss sprinting for three weeks. Excited for my 5th cycle so I can add some ab exercises into my work out!
Work out: REST DAY!! :)---much needed!
Food: 1430
scrambled eggs (150), oatmeal with blueberries (150), fat-free cocoa (20), apple (70), protein bar (180), whole wheat english muffin with 1/2 tbs reduced-fact peanut butter and 1/2 tbs sugar-free preserves (190), sweet potato (150), 1/4 cup brown rice with steamed broccoli and peppers with chicken teryaki (300), fat-free cocoa (20), popcorn (200)
Saturday, March 5, 2011
What a day!
What a day! Today was another high intensity day. When Paige and I got to the track, there was a young men/young women activity being set up on the last part of it and we only had about 30 minutes to do our work out that usually takes about an hour. So did we give up and go home? Of course not! We improvised :) This is what we ended up doing in just 30 minutes!...
Work out: High intensity
-warm up/ cool down = high knees, butt kicks, grapevine, skip
-jog the straight, sprint stadium stairs, jog across stadium, sprint down stadium stairs, sprint the straight, sprint stairs at end of straight and run down stairs
-then the second part was pull ups (11,10,9,7,7,6,6,5,4,3,2,1) plus a 30 second hold and a 45 second hold
**PLUS, Paige and I impressed some African members of the BYU track team with our pull ups! :P
*8 sets and our longest rest was only about 10 seconds. talk about high intensity!
So we finished our 8 sets before the track closed but we had to finish the rest of our work out so we went to a field in front of my apartment and did some plymetrics and push ups
-tucks (15 reps)
-squat jumps (15)
-leap frogs (5)
-lunge jumps (30)
-10 declining push ups
-burpies (10)
-fast feet (60)
-bounds (5 forward and back)
-jump ropes (50)
-10 declining push ups
-first set of 4 again
-10 declining push ups
-second set of 4 again
-20 declining push ups
Then later, since we're not crazy enough, we ran a 10k which is about 6.2 miles. We burned a lot of calories and it was a great day for working out since tonight was my cheat meal!
Food: 850 (before my cheat meal)
-1/2 cup raisen bran with 1/2 banana and 1/4 cup 2% milk (220), sugar-free cocoa (30), whey with 1 cup skim milk (220), part of banana (30), 1/2 sweet potato (75), apple (75), 1/2 banana (50), 1 cup multi-grain cheerios (150)
then for my cheat meal we had ...
Barrys:
french fries
onion rings
bacon cheeseburger
bacon hamburger
then to top it all off for dessert...
Coldstone:
gotta have it of Birthday cake remix with extra brownie
paige and i split it, but i ended up eating most of it....yikes :/
I definitely burned a lot of calories today (about 1300 according to Paige) but I definitely made up for it! So excited to be halfway done! :)
Work out: High intensity
-warm up/ cool down = high knees, butt kicks, grapevine, skip
-jog the straight, sprint stadium stairs, jog across stadium, sprint down stadium stairs, sprint the straight, sprint stairs at end of straight and run down stairs
-then the second part was pull ups (11,10,9,7,7,6,6,5,4,3,2,1) plus a 30 second hold and a 45 second hold
**PLUS, Paige and I impressed some African members of the BYU track team with our pull ups! :P
*8 sets and our longest rest was only about 10 seconds. talk about high intensity!
So we finished our 8 sets before the track closed but we had to finish the rest of our work out so we went to a field in front of my apartment and did some plymetrics and push ups
-tucks (15 reps)
-squat jumps (15)
-leap frogs (5)
-lunge jumps (30)
-10 declining push ups
-burpies (10)
-fast feet (60)
-bounds (5 forward and back)
-jump ropes (50)
-10 declining push ups
-first set of 4 again
-10 declining push ups
-second set of 4 again
-20 declining push ups
Then later, since we're not crazy enough, we ran a 10k which is about 6.2 miles. We burned a lot of calories and it was a great day for working out since tonight was my cheat meal!
Food: 850 (before my cheat meal)
-1/2 cup raisen bran with 1/2 banana and 1/4 cup 2% milk (220), sugar-free cocoa (30), whey with 1 cup skim milk (220), part of banana (30), 1/2 sweet potato (75), apple (75), 1/2 banana (50), 1 cup multi-grain cheerios (150)
then for my cheat meal we had ...
Barrys:
french fries
onion rings
bacon cheeseburger
bacon hamburger
then to top it all off for dessert...
Coldstone:
gotta have it of Birthday cake remix with extra brownie
paige and i split it, but i ended up eating most of it....yikes :/
I definitely burned a lot of calories today (about 1300 according to Paige) but I definitely made up for it! So excited to be halfway done! :)
Friday, March 4, 2011
two month anniversary
So today marks the two month anniversary of my health challenge! Unfortunately my cheat day will have to wait until tomorrow! Well today started off great! Paige and I drove up to the canyon and went for a little run! It was beautiful and so fun!
Work out: Legs/chest
-7 mile run through the canyon
4 sets of 15
-barbell squats (35 pounds)
-barbell lunges (L/R) (35 pounds)
-Romanian dead-lifts (35 pounds)
-baby machine (in/out) (100 pounds)
-dumbbell flyes (5 pounds)
-bench press (55 pounds)
stretch!
food: 1493
-1/2 cup raisen bran w/ 1/2 banana and 1/4 2% milk (220), fat free cocoa (30), orange (75), strawberries (8), pita pit (370), whey (220), 1/2 banana (40), brown rice, broccoli, 1tbs soy sauce, chicken salad with salsa and fat-free ranch (370), fat free cocoa (20), 2.5 scrambled eggs with ketchup (180)
not looking forward to ANOTHER high intensity day tomorrow :/
Work out: Legs/chest
-7 mile run through the canyon
4 sets of 15
-barbell squats (35 pounds)
-barbell lunges (L/R) (35 pounds)
-Romanian dead-lifts (35 pounds)
-baby machine (in/out) (100 pounds)
-dumbbell flyes (5 pounds)
-bench press (55 pounds)
stretch!
food: 1493
-1/2 cup raisen bran w/ 1/2 banana and 1/4 2% milk (220), fat free cocoa (30), orange (75), strawberries (8), pita pit (370), whey (220), 1/2 banana (40), brown rice, broccoli, 1tbs soy sauce, chicken salad with salsa and fat-free ranch (370), fat free cocoa (20), 2.5 scrambled eggs with ketchup (180)
not looking forward to ANOTHER high intensity day tomorrow :/
Thursday, March 3, 2011
best work out ever!!
So Paige is here! And I seriously just had the best work out I've had ever. In my entire life. No joke. Paige is so wonderful and I'm so, so, so glad that she's here!!
Work out: HIGH--(understatement!!)
warm up- high knees, butt-kicks, grapevine, skip
100 jump ropes (rest 5) 50 jump ropes (rest 10) 50 jump ropes
sprint 1/2 lap
sprint stairs
jog 1/4, walk 1/4
pull ups (8,9,6,7,7,6,7)
push up claps (6,7,8,9,10,11,12)
10 normal push ups
laps: 6
walk 1 lap
lap: 1
cool down- high knees, butt-kicks, grapevine, skip
*stretch1! :)
7 laps total! it was ridiculous and awesome---note to self, NO MORE ENERGY DRINKS EVER!
food: 1380
-2 eggs scrambled with some ketchup (150), toast with 1 tbs sugar-free preserves (110), 1/2 banana (40), oatmeal (150), subway (320), fat-free cocoa (20), apple (70), whey with 1 cup skim milk (220), rest of subway (300)
Also, I had a TON of liquids today!!
(3) 25 oz water bottles
8 oz tea
8 oz cocoa
8 oz whey
16 oz monster
Work out: HIGH--(understatement!!)
warm up- high knees, butt-kicks, grapevine, skip
100 jump ropes (rest 5) 50 jump ropes (rest 10) 50 jump ropes
sprint 1/2 lap
sprint stairs
jog 1/4, walk 1/4
pull ups (8,9,6,7,7,6,7)
push up claps (6,7,8,9,10,11,12)
10 normal push ups
laps: 6
walk 1 lap
lap: 1
cool down- high knees, butt-kicks, grapevine, skip
*stretch1! :)
7 laps total! it was ridiculous and awesome---note to self, NO MORE ENERGY DRINKS EVER!
food: 1380
-2 eggs scrambled with some ketchup (150), toast with 1 tbs sugar-free preserves (110), 1/2 banana (40), oatmeal (150), subway (320), fat-free cocoa (20), apple (70), whey with 1 cup skim milk (220), rest of subway (300)
Also, I had a TON of liquids today!!
(3) 25 oz water bottles
8 oz tea
8 oz cocoa
8 oz whey
16 oz monster
wednesday's food and work out
So I added my progress pics but my food and work out diary are a day late. Sorry!
Work out: back/triceps
4 sets of 15
-bent over rows (35 pound bar)
-reverse grip rows (35 pound bar)
-dead-lifts (squats) (35 pound bar)
-over head extension (15 pounds)
4 sets of 10
-skull crushers followed by quick press (35 pound bar)
4 sets of 20
-dips
20 minute run
*stretch*
Food: 1505---way high than usual :/
multi-grain cheerios with 1/2 banana (200), hard boiled egg (70), subway 6" (320), whey with 1 cup skim milk (220), rest of subway (320), fat-free cocoa (20), rest of banana (40), strawberries (15) special k (a lot) (300)--this is what KILLED me!! GRRR!!
Oh well, I'll definitely work off that late-night special k craving I had last night with Paige here to work me out!
Work out: back/triceps
4 sets of 15
-bent over rows (35 pound bar)
-reverse grip rows (35 pound bar)
-dead-lifts (squats) (35 pound bar)
-over head extension (15 pounds)
4 sets of 10
-skull crushers followed by quick press (35 pound bar)
4 sets of 20
-dips
20 minute run
*stretch*
Food: 1505---way high than usual :/
multi-grain cheerios with 1/2 banana (200), hard boiled egg (70), subway 6" (320), whey with 1 cup skim milk (220), rest of subway (320), fat-free cocoa (20), rest of banana (40), strawberries (15) special k (a lot) (300)--this is what KILLED me!! GRRR!!
Oh well, I'll definitely work off that late-night special k craving I had last night with Paige here to work me out!
Wednesday, March 2, 2011
Tuesday, March 1, 2011
3/1/11
Well it's March! I'm so excited because I am almost halfway through this challenge. My cheat day is fast approaching and I couldn't be more ready for it!
Work out: Low
-40 minute run
Food: 1400
scrambled eggs with ketchup (160), oatmeal (230), mg cheerios with 1/2 banana (200), rest of banana (50), pbj on 100% whole wheat bread, 1 tbs sugar-free preserves, 1 tbs almond butter (300), apple (70), chicken marinade teryaki with carrots, broccoli, and green beans (210), fat free cocoa (40), mg cheerios (150)
Work out: Low
-40 minute run
Food: 1400
scrambled eggs with ketchup (160), oatmeal (230), mg cheerios with 1/2 banana (200), rest of banana (50), pbj on 100% whole wheat bread, 1 tbs sugar-free preserves, 1 tbs almond butter (300), apple (70), chicken marinade teryaki with carrots, broccoli, and green beans (210), fat free cocoa (40), mg cheerios (150)
Monday, February 28, 2011
2/28
Work out: biceps/shoulders
4 sets of 15
-iron cross (5 pounds)
-Arnold press (10 pounds)
-Rocky's (20 pound bar)
-normal curl (15 pounds)
-cross-body curl (15 pounds)
-hammer curl (15 pounds)
-20 minute run
-stretch!
Food: 1455
-scrambled eggs on toast with ketchup (350), fat-free cocoa (35), special k with 1/2 banana (200), 1 piece of 100% whole wheat toast with 1 tbs almond butter (200), whey with 1 cup skim milk (220), grilled chicken salad with fat-free ranch and salsa (160), res of banana (40), apple (70), protein bar (180)
4 sets of 15
-iron cross (5 pounds)
-Arnold press (10 pounds)
-Rocky's (20 pound bar)
-normal curl (15 pounds)
-cross-body curl (15 pounds)
-hammer curl (15 pounds)
-20 minute run
-stretch!
Food: 1455
-scrambled eggs on toast with ketchup (350), fat-free cocoa (35), special k with 1/2 banana (200), 1 piece of 100% whole wheat toast with 1 tbs almond butter (200), whey with 1 cup skim milk (220), grilled chicken salad with fat-free ranch and salsa (160), res of banana (40), apple (70), protein bar (180)
Sunday, February 27, 2011
2/27
I love rest days!
Food: 1315
- oatmeal (220), apple (70), 2 eggs scrambled (160), pb&j on two pieces of 100% whole wheat toast with 1 tbs sugar-free preserves and 1 tbs reduced-fat peanut butter (300), 1/4 cup brown rice, steamed broccoli, chicken strips, marinade, 1/2 tbs teryaki mixed together (300), orange (100), strawberries (15), 1 cup mg cheerios (150)--i know, i know. carbs at night =bad
Food: 1315
- oatmeal (220), apple (70), 2 eggs scrambled (160), pb&j on two pieces of 100% whole wheat toast with 1 tbs sugar-free preserves and 1 tbs reduced-fat peanut butter (300), 1/4 cup brown rice, steamed broccoli, chicken strips, marinade, 1/2 tbs teryaki mixed together (300), orange (100), strawberries (15), 1 cup mg cheerios (150)--i know, i know. carbs at night =bad
Saturday, February 26, 2011
2/26
So I am so proud of myself! Since I didn't have time to run for 20 minutes yesterday, I was going to run my 40 minute run in the morning and then do a 20 minute run later to make up for it. However, I felt great while I was running so I decided to go ahead and run for 60 whole minutes. I ended up running 64 minutes which is more than I have run all at once ever. I'm guessing that was 6.5, 7 miles! Plus, I ran on an empty stomach so I'm hoping that long run burned a lot of fat that my body has stored! Definitely going to enjoy my rest day tomorrow!
Work out: Low
-64 minute run
Food: 1390
-multi-grain cheerios with 1/2 banana (250), scrambled eggs on two pieces of 100% whole wheat toast with some ketchup (360), rest of banana (40), apple (70), chicken marinade (130), 1/2 sweet potato (70), 1/2 cup green beans (20), 1/2 cup corn (60), small heel of bread (60), strawberries (20), scrambled eggs with some ketchup (160) multi-grain cheerios (150)--i know! bad, bad brenna for eating carbs at night!!
Work out: Low
-64 minute run
Food: 1390
-multi-grain cheerios with 1/2 banana (250), scrambled eggs on two pieces of 100% whole wheat toast with some ketchup (360), rest of banana (40), apple (70), chicken marinade (130), 1/2 sweet potato (70), 1/2 cup green beans (20), 1/2 cup corn (60), small heel of bread (60), strawberries (20), scrambled eggs with some ketchup (160) multi-grain cheerios (150)--i know! bad, bad brenna for eating carbs at night!!
Friday, February 25, 2011
TGIF!!
Thank goodness its Friday! Such a busy, exhausting week! One more day and then I get my rest day! Unfortunately because I was filming tonight I didn't get a chance to do my 20 minute run, but I'll either run twice tomorrow or attempt a 60 minute run.
Work out: Legs/chest
4 sets of 15
-barbell squat (35 pound bar)
-barbell lunge (L/R 4 of each) (35 pound bar)
-Romanian dead-lift (35 pound bar)
-Baby machine (in/out 4 of each) (100 pounds)
-Dumbbell flyes (5 pounds)
-bench press (55 pounds)
Food: 1600
multi-grain cheerios (150), 2 eggs scrambled with ketchup (160), pb&j on 100% whole wheat toast, 1 tbs of reduced-fat peanut butter, and 1 tbs sugar-free preserves (300), whey with 1 cup skim milk (220), orange (100), apple (70), baked potato with chili (about 400), pure protein bar (200)
Work out: Legs/chest
4 sets of 15
-barbell squat (35 pound bar)
-barbell lunge (L/R 4 of each) (35 pound bar)
-Romanian dead-lift (35 pound bar)
-Baby machine (in/out 4 of each) (100 pounds)
-Dumbbell flyes (5 pounds)
-bench press (55 pounds)
Food: 1600
multi-grain cheerios (150), 2 eggs scrambled with ketchup (160), pb&j on 100% whole wheat toast, 1 tbs of reduced-fat peanut butter, and 1 tbs sugar-free preserves (300), whey with 1 cup skim milk (220), orange (100), apple (70), baked potato with chili (about 400), pure protein bar (200)
Thursday, February 24, 2011
2/24
Well today was another high intensity day. Today's work out really killed me, but hey, I did it. And on the bright side, I don't have another high intensity day for four days!
Work out: High
-warm up/cool down = high knees, butt kicks, grape-vine, skip
-100 jump ropes (rest 5) 50 jump ropes (rest 10) 50 jump ropes
-sprint 1/2 lap
-sprint stairs
-jog 1/4 lap
-walk 1/4 lap
-pull ups (7,7,8,6,9)-That's right! I did 9!
-push up claps (6,7,8,9,10)
-10 push ups
laps=5
-stretch!
food: 1320
- 1 cup multi-grain cheerios with 1/2 banana (200), 1 piece of 100% whole wheat toast with 1.5 tbs almond butter (250), other 1/2 of banana (50), whey with 1 cup skim milk (220), last 1/2 of subway sandwich (320), 2 scrambled eggs with a little bit of ketchup (160), broccoli (50), apple (70)
Work out: High
-warm up/cool down = high knees, butt kicks, grape-vine, skip
-100 jump ropes (rest 5) 50 jump ropes (rest 10) 50 jump ropes
-sprint 1/2 lap
-sprint stairs
-jog 1/4 lap
-walk 1/4 lap
-pull ups (7,7,8,6,9)-That's right! I did 9!
-push up claps (6,7,8,9,10)
-10 push ups
laps=5
-stretch!
food: 1320
- 1 cup multi-grain cheerios with 1/2 banana (200), 1 piece of 100% whole wheat toast with 1.5 tbs almond butter (250), other 1/2 of banana (50), whey with 1 cup skim milk (220), last 1/2 of subway sandwich (320), 2 scrambled eggs with a little bit of ketchup (160), broccoli (50), apple (70)
Wednesday, February 23, 2011
Wednesday = Progress Pictures
Well no more weigh-ins for a while. After a melt-down on the scale today Paige convinced me to not worry about it or even check it, so I'm not going to. However, I will still be updating every Wednesday with progress pics still.
Work out: triceps/back
4 sets of 15
-bent over rows (35 pound bar)
-reverse grip rows (35 pound bar)
-dead-lifts (squats) (35 pound bar)
-overhead extensions (15 pounds)
-skull crushers followed by quick press (35 pound bar--getting too easy, moving up next time)
4 sets of 20
-dips
*20 minute run
*stretch!
Food: 1290
multi-grain cheerios with 1/2 banana (300), scrambled eggs on two pieces of 100% whole wheat toast (340), whey with 1 cup skim milk (220), rest of banana (40), 6' subway sandwich: wheat bread, oven roasted chicken, lite mayo, lettuce, olives, pickles, jalapenos (320), apple (70)
Tuesday, February 22, 2011
Tuesday Feb. 22
Work out: High
-warm up/cool down=high knees, butt kicks, grapevine, skip
-100 jump ropes (rest 5) 50 jump ropes (rest 10) 50 jump ropes
-sprint 1/2 lap
-sprint stairs
-jog 1/4 lap
-walk 1/4 lap
-pull ups (6,8,7,6,8)--reached my goal at the beginning of the second week!
-push up claps (6,7,8,9,10)
-10 normal push ups
-STRETCH
Laps: 5
Food: 1400
-oatmeal (150), 2 eggs scrambled with ketchup (160), 1 cup multi-grain cheerios with 1/2 banana (200), protein bar (200), rest of banana (40), pbj on 100% whole wheat toast with 1 tbs sugar-free preserves and 1 tbs reduced-fat peanut butter (300), grilled chicken strips with 1 tbs marinade (130), 1/2 cup green beans (20), 1/2 cup corn (60), apple (70), hard boiled egg (70)
-warm up/cool down=high knees, butt kicks, grapevine, skip
-100 jump ropes (rest 5) 50 jump ropes (rest 10) 50 jump ropes
-sprint 1/2 lap
-sprint stairs
-jog 1/4 lap
-walk 1/4 lap
-pull ups (6,8,7,6,8)--reached my goal at the beginning of the second week!
-push up claps (6,7,8,9,10)
-10 normal push ups
-STRETCH
Laps: 5
Food: 1400
-oatmeal (150), 2 eggs scrambled with ketchup (160), 1 cup multi-grain cheerios with 1/2 banana (200), protein bar (200), rest of banana (40), pbj on 100% whole wheat toast with 1 tbs sugar-free preserves and 1 tbs reduced-fat peanut butter (300), grilled chicken strips with 1 tbs marinade (130), 1/2 cup green beans (20), 1/2 cup corn (60), apple (70), hard boiled egg (70)
Monday, February 21, 2011
2/21/11
Today marks the end of 7 great weeks. Excited to start week 8!
Work out: Shoulders/Bicep
4 sets of 15
-iron cross (5 pounds)
-arnold press (10 pounds)
-rocky's (20 pounds)
-normal curl (15 pounds)
-cross body curl (15 pounds)
-hammer curl (15 pounds)
-20 minute run
-stretch!
food:1340
-multi-grain cheerios with 1/2 banana (200), scrambled eggs with a little ketchup (160), pb&j with 100% whole wheat bread, 1 tbs sugar-free preserves, and 1 tbs almond butter (300), whey with 1 cup skim milk (220), 1/2 banana (50), 1/2 cup green beans (20), 1/2 cup corn (60), chicken salad with salsa and fat-free ranch (160), orange (100) apple (70)
Work out: Shoulders/Bicep
4 sets of 15
-iron cross (5 pounds)
-arnold press (10 pounds)
-rocky's (20 pounds)
-normal curl (15 pounds)
-cross body curl (15 pounds)
-hammer curl (15 pounds)
-20 minute run
-stretch!
food:1340
-multi-grain cheerios with 1/2 banana (200), scrambled eggs with a little ketchup (160), pb&j with 100% whole wheat bread, 1 tbs sugar-free preserves, and 1 tbs almond butter (300), whey with 1 cup skim milk (220), 1/2 banana (50), 1/2 cup green beans (20), 1/2 cup corn (60), chicken salad with salsa and fat-free ranch (160), orange (100) apple (70)
Sunday, February 20, 2011
Sunday 2/20
So today was not my best eating day. At all. It was hard because we have no groceries that I can eat. It was Amanda's turn and she forgot. Oh well. I managed to survive. I'll be back on track this week. Paige and I made a little bet for when she gets here in two weeks, so I'm going to be spot on with my diet to make sure that I win!! Today was my rest day and a much needed one too. I love my rest days.
Food: 1600
oatmeal with 3 1/2 tbs brown sugar splenda (170) 2 scrambled eggs with a little bit of ketchup (160), chicken marinade (150), peanuts (160) more peanuts (250), 1 cup multigrain cheerios (150), small apple and 1 tbs reduced-fat peanut butter (150), strawberries (10), small baked potato plain with 1 cup chili on top (390), strawberries (10)
Food: 1600
oatmeal with 3 1/2 tbs brown sugar splenda (170) 2 scrambled eggs with a little bit of ketchup (160), chicken marinade (150), peanuts (160) more peanuts (250), 1 cup multigrain cheerios (150), small apple and 1 tbs reduced-fat peanut butter (150), strawberries (10), small baked potato plain with 1 cup chili on top (390), strawberries (10)
Saturday 2/19
Well I finally did it! I woke up and ran not only in the morning, but on an empty stomach. Paige says that since there's no food in your stomach, your body burns your fat stores instead! I definitely don't mind that! It was hard. It was my first time running about 4.5 miles on the challenge and since I can remember but I did it. My first 40 minute run was a success!
Work out: Low
-40 Minute run
-Stretch
Food:
-mg cheerios with cut up strawberries (200), fried egg sandwich with a little bit of ketchup (300), small piece of toast with 1 tbs sugar-free preserves (i know I already had my two pieces of bread but it was the heel and the last piece and I didn't want it to just get thrown away) (75), 1 cup of chili (260), orange (100), outback : 6 oz steak, 3 small grilled shrimp, sweet potato with splenda, steamed veggies all requested with no butter, sugar, sauce, etc. (? calories)
=935+outback
Work out: Low
-40 Minute run
-Stretch
Food:
-mg cheerios with cut up strawberries (200), fried egg sandwich with a little bit of ketchup (300), small piece of toast with 1 tbs sugar-free preserves (i know I already had my two pieces of bread but it was the heel and the last piece and I didn't want it to just get thrown away) (75), 1 cup of chili (260), orange (100), outback : 6 oz steak, 3 small grilled shrimp, sweet potato with splenda, steamed veggies all requested with no butter, sugar, sauce, etc. (? calories)
=935+outback
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