Posts tagged ‘Weight Training’
Sorry about my lack of post last night; it was a busy day and I was sleepy! So here’s a quick recap. The more exciting stuff is further down 🙂
I was super-hungry all day, and I’m not quite sure why…
Granola, berries, and peach Chobani
AB & Preserves on a Sandwich Thins (smushed = unpictured)
Carrots & Hummus
Chin’s (SWE Meeting)
Plus, more Tomato Basil Bread from Panera than I care to admit, and Pita Chips & Hummus.
Push-ups, upper body strength training, and some “back to basics” Pilates. I don’t know why I don’t do strength training more; I feel so strong and happy afterwards!
I tried to do a few squats and lunges, but my IT band wasn’t having any of it!
Pumpkin Oats topped with Apple Crisp.
The SWE Blood Drive was yesterday. I’m not eligible to donate for awhile because of my trip to the Dominican Republic in March.
It also doesn’t help that I’ve passed out at little blood tests.
It also doesn’t help that hearing people talk about the blood donation process makes me feel woozy.
All that aside, I can help get rid of our extra post-donation snacks leftovers.
Welcome to my home, Tomato Basil bread and Sourdough bread bowls from Panera.
And congratulations Kristine, for holding a Blood Drive so successful, we actually had to turn people away.
Check back later today for a chowder recipe and my BSI submission!
I was up late last night doing homework, so I didn’t get to my dinner post…whoops!
Split pea soup. It is not photogenic, but it is delicious. And easy. So, so easy to make. Check back later for the recipe.
Food Should Taste Good Everything Chips
Carrots with Hummus.
And lots of some SunChips and Frosted Animal Crackers. I don’t know what it is about SWE study nights. Lately, I turn down the overly-processed junk food at almost all of our other SWE meetings. Until I go to SWE study night.
My plan for the next one? Pack yummy, healthy, irresistable snacks to munch on, instead of the provided snacks. I’ll let you know how it goes.
As for yesterday’s workout:
- Stomach Series
- The Hundred
- Strength Training
- Overhead tricep extensions
- Overhead presses
- Bicep curls
- Side raises
- Plie squats
- Side lunges
A bowl of Kashi GoLean Crunch with Vanilla Soy and
a Warm Peach with Cinnamon made up my quick, on-the-go breakfast.
Lunch today includes some tried and true favorites. I missed these while I was gone.
A sandwich thins with almond butter, pumpkin butter, and apple slices.
A strawberry Chobani with frozen raspberries and granola.
Check back later for the split pea soup recipe!
I have now been at LAX for almost 13 hours. In just one more, we’ll be boarding the plane…
Here’s the deal: Our flight was overbooked. Okay, fine, that happens all the time, because people don’t show up or otherwise miss the flight, etc. The problem comes in when the plane ends up being a smaller one than was originally planned, which is what happened today. The airline was looking for 19 people to volunteer to give up their seats in exchange for 2 free round-trip tickets for anywhere in the continental US, as well as vouchers for lunch and dinner. All of us decided to take it, so we’re spending 14 hours in the airport today, plus 6 on the plane and in the car from Milwaukee to Madison.
Dan and I plan to use the tickets to visit his brother Josh in the Seattle area. All I can say is, this better be a good trip to Washington! 🙂
I decided not to blog my eats today, but I am adding a new page to my blog: my training page! I’ve put together my training plan for the next six weeks. It is very ambitious, but I think I can do it! Here’s a screen shot of Week 1, starting tomorrow:
Don’t worry, I’m working on figuring out how to make this easier for you to see! The calendar is color-coded as follows:
- Red: Classes, SWE, work, and other things that I need to schedule my training around
- Yellow: Pilates
- Blue: Strength Training
- Green: Running
- Purple: Cross-training (usually bicycling)
I have put together a few strength training workouts, with the help of Jessica over at How Sweet It Is (thanks, Jessica!). Here’s my plan:
- Push-ups every day for 63 days, as many as I can do! They say it takes 21 days to pick up a habit, so doing this for 63 days (3x as long!), should do the trick to tone up my upper body.
- Pilates 2-3 times a week
- Additional strength training 2-3 times a week for the next 9 weeks, using a combination of the following:
- Side lunges
- Plie squats
- Bent over rows
- Bicep curls
- Tricep dips or kickbacks
- Overhead triceps extensions
- Chest presses
- Chest flies
- Overhead presses
- Side raises
- Front raises
I hate to put together a strict routine, because I know my muscles will get used to the exercises and it won’t be as effective. For each strength training session, I’ll post what my actual routine was that day.
I may even post before and after pictures at some point… we’ll see! 🙂
These next 9 weeks shall be Project Strength. Anyone want to join me?
Keep coming back to see my results!
Good morning, everyone! I am so glad to have Jessica guest blogging for me today! I recently started following Jessica’s blog, and I’ll be trying some weight training based on her tips soon. Here she lists her top 10 fitness tips: read on!
What’s up savvy eaters?
I’m Jessica from How Sweet It Is. My blog primarily focuses on the sweet treats I love to bake, and you won’t find me using any of the ‘fake’ stuff in those goodies. I am a firm believer in eating in moderation and eating what you love.
I have some extremely sweet teeth and have never, ever been skinny, thin, or any form of those words. My passion for cardio exercise arrived at the young age of 13 after watching my dad work out in our basement for years. About 3 years later I incorporated weights into my routine and completely ‘reshaped’ my body as my mom likes to say. The passion never died and I can proudly say I have consistently exercised for almost 15 years.
Coupling that passion with my desire to help people feel good, I became a group fitness instructor 8 years ago and a certified personal trainer 5 years ago. I have trained over 200 clients and helped them lose 10, 50, and even over 120 pounds – some of which you can see detailed on my blog.
I believe a great trainer can adapt to train anyone – here are my top 10 fitness tips!
10. Work it, girls! (…and guys) Many women are afraid to strength train for the fear that they will become ‘bulky.’ Most are not aware of the fact that the more muscle you own, the more calories your body can burn at rest. It is also impossible to ‘bulk’ up without a surplus of calories. So put on your big girl pants and hit those weights 2-3 times a week.
9. Work it properly! Once you’re in the gym, put your big muscles to good use. Focus on your largest muscle groups and perform compound movements such as squats, lunges, presses, and rows that work more than just one muscle group. To train effectively and efficiently, steer clear of one-limb movements like single arm triceps kickbacks and single arm biceps curls. Save those exercises for the end of your workout or perform them sparingly.
8. Eat up. Protein, that is. This macronutrient will not only help build and retain muscle mass, it will help to keep you fuller, longer. It also works to stabilize blood sugar when paired with a carbohydrate. Your body utilizes protein for maintenance and energy, and should be an essential part of any diet. Protein can be found in meat, poultry, seafood, dairy, beans, tofu and a wide variety of protein powders. Eat up!
7. Be consistent. In order to see successful weight loss in a timely manner, you MUST be consistent with your daily intake and exercise. 3 days on an insanely strict diet, then 3 days eating garbage and being lazy will not give you the results you desire. Make it a lifestyle change – that you can follow.
6. Do what you love. In order to stay consistent, you must love what you do. Find a form of exercise that keeps you interested, excited and yearning for me. There will always be moments when we don’t feel like exercising, but remember how great you feel afterwards! Find a form of cardio exercise that you enjoy, as well as strength training. It could be hiking, yoga or dance – find something you love – not what everyone else talks about.
5. Make every hour happy hour. No – not that way, though how fun would that be?? Water quenches our thirst and keeps us hydrated so we don’t confuse thirst with hunger. It also improves our skin, internal functions and keeps us alert. Set a goal to drink a little more water each day, or replace one of your daily caffeinated beverages with water. Flavor with fresh fruit or veggies!
4. Feel sexy clothed. Work out in clothes that make you confident, and you can be sure to get a better workout. I love to work out in bright, comfortable clothes that make me feel good. My drawers overflow!
3. Eat smart during the week. For most of us, the party happens on the weekend, right? I know for me once Friday rolls around, I am ready for some treats and a nice water-free happy hour. I’d rather have a nice dinner out with the hubs and order dessert on Saturday night than waste my calories on daily donuts at work. Cheap chocolate and store bought desserts will always be there – your grandma’s homemade peanut butter fudge pie won’t be.
2. Don’t blow the weekend! How many of you feel that once Friday hits, it’s a free-for-all? Weekend calories don’t matter, right? Thursday is usually the day that most of my clients would begin to stray from their healthy habits. Stop rewarding yourself with food and treat your body with love every day. Poor eating habits on the weekends do add up. 3 days out of the week, about 12 days out of a 31-day month – that equals roughly five months out of the year!
1. Tune out the media. Find the exercise that works for YOU, and do it! There is not just one right way to exercise. Something that worked for your sister may not work for you. 10 trainers may tell you 10 different things. Commit to a plan and stick with it for 6-8 weeks. If you have consistently stuck to the plan and have not seen changes, then switch a few things up – it may be exercise, nutrition or daily habits. Be honest with yourself. Make a lifestyle change for the better, and don’t feel the need to justify yourself to friends and family who don’t understand. Forget what your best friend is doing, what the radio is saying, and what The Biggest Loser does this week. Stick to YOUR plan, and you should see results.
Have a great weekend everyone. 🙂
What are YOUR workout tips?
Apparently I was still exhausted yesterday from all of Sunday’s activity. After dinner, I did some Pilates and weight training, then promptly fell asleep on the couch. So, a quick catch-up from last night:
Squash Curry. It was good, but did not measure up to Sa-Bai Thong Thai’s squash curry. When I get the recipe perfected, I will post it. Until then, I’ll just keep enjoying the leftovers. 🙂
Mock Apple Crisp. This picture does not do this dessert justice. I just sliced up an apple and sprinkled it with cinnamon. I microwaved it for 30 seconds, then topped it with some plain granola and maple syrup. Yum!
Class is about to start– back later with updates from today!