I am sssooooo SORE from this Friday's workout... so I thought I would share! ENJOY!
CHEST, TRI's and SHOULDER's (scrambled!)
3 sets of 10 reps- Bench press 45 lb straight long bar add enough weight that the 10th rep you are thinking you shoulda had a spotter! haha! (last set, last rep, I wasn't laughing!)
SUPERSETTED with 3 sets of 15 "tricep" pushups (elbows in)
4 sets of 10 reps- single arm clean and press with a dumbbell. don't switch arms, do all ten with one arm, then 10 on the other arm (every set go up in weight by 5 pounds)
4 sets of Weighted Dips (25lb plate on lap) 15 very slow and concentrated and then finish with 5 fast burn reps!
SUPERSETTED with: 4 sets of 10 per side: Standing lateral cable flyes
3 sets of 10 reps-Anterior delt flyes/raises
SUPERSETTED with 3 sets of 12 Tricep cable pushdowns (Very slow and concentrated!)
ENJOY!
Sunday, June 3, 2012
I'm not a rocket scientist!
When it comes to the topic of weight loss, I realize everyBODY is different and what works for some does not work for others!
I totally understand losing weight is not easy! Everyone's body is different. And then you have to take into consideration outside factors such as metabolism, medical conditions, medications, stress, environment, what you're eating, when you eat, what you're not eating macronutient percentages, and even water intake. Not to mention your genetics plays a huge role in losing fat.
I think the human body is a very intricate machine and there's LOTS of hard to understand science behind how the body gains and loses fat and muscle.
However, I'm going to say this even though I will have some who want to argue this point... "WEIGHT LOSS IS NOT ROCKET SCIENCE",,, okay maybe it is, but we don't have to make it so difficult!
It is very simple... Diet and exercise! If you want to lose weight you need to burn more calories than you need to sustain your body. It's the simple math of input/output! The bigger the person you are the more calories your body needs to maintain itself with proper body function etc. For example, I don't need to consume as many calories as my "big man" of a husband!
First, you need to determine your Basal Metabolic Rate which is what your body needs to maintain itself on a daily basis (if you did NOTHING all day). Use this formula:
A Woman's Basal Metabolic rate (BMR) = 655 + (4.35 x Weight) + (4.7 x Height in Inches) - (4.7 x Age in yrs)
A Man's BMR = 66 + (6.23 x W) + (12.7 x H) - (6.8 x A)
So when you get your BMR that is the number of calories you need to maintain if you do nothing at all! Which is surely NOT the case!
(My BMR is 1,186! ohhh, that's not very many daily calories!)
So finish with the Harris Benedict Formula:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor. (see below):
•If you are sedentary (little or no exercise) : BMR x 1.2
•If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
•If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
•If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
•If you are extra active (very hard exercise/sports & physical job or 2x training) : BMR x 1.9
For the record I said I was moderately active and that bumps me up to 1839! That's more like it!
So now if you decrease your calories and/or add in exercise (or keep exercising if you already are) you are going to create a caloric deficit. Obviously, you can do both, decrease calories and add exercise, for a more effective weight loss plan.
To decrease calories just subtract 200-600 calories daily to force your body to start using it's reserve fat stores. To me, this is the tricky part!!! Most people think "more is better." For example, "if I drop my calories by 1000 I should lose weight really fast!" That may be true but that's also called a "Crash Diet" and weight doesn't stay off with "Crash Diets"( Amanda Adams- crash diets )Here's another point for some of you to argue... I believe if you go too low your body goes into "Starvation Mode" and it will slow down your metabolic rate therefore slowing down your progress! However, you would eventually lose weight if you continue to starve yourself to death,,, literally! Furthermore, as soon as you start eating again you will gain it back, and probably some extra because your body is smart and it wants some reserve if you decide to starve it again!
Losing weight may become a process of trial and error, but it is not Rocket Science and I know this because I've figured it out with my own body and I'm not a Rocket Scientist! Even though it's not rocket science I might add, you do need to have a bit of knowledge of how to count calories. I use sparkpeople.com to help me keep track of my calories and macros.
AND just for the record, I can lose weight by keeping my calories between 1200-1400.
Oh and one other thing you need::: DETERMINATION to stay on track and NOT CHEAT!
GOOD LUCK!
For more reading check out this article about how to get certain body parts leaned down! Again, you might be surprised but it's NOT rocket science!
I totally understand losing weight is not easy! Everyone's body is different. And then you have to take into consideration outside factors such as metabolism, medical conditions, medications, stress, environment, what you're eating, when you eat, what you're not eating macronutient percentages, and even water intake. Not to mention your genetics plays a huge role in losing fat.
I think the human body is a very intricate machine and there's LOTS of hard to understand science behind how the body gains and loses fat and muscle.
However, I'm going to say this even though I will have some who want to argue this point... "WEIGHT LOSS IS NOT ROCKET SCIENCE",,, okay maybe it is, but we don't have to make it so difficult!
It is very simple... Diet and exercise! If you want to lose weight you need to burn more calories than you need to sustain your body. It's the simple math of input/output! The bigger the person you are the more calories your body needs to maintain itself with proper body function etc. For example, I don't need to consume as many calories as my "big man" of a husband!
First, you need to determine your Basal Metabolic Rate which is what your body needs to maintain itself on a daily basis (if you did NOTHING all day). Use this formula:
A Woman's Basal Metabolic rate (BMR) = 655 + (4.35 x Weight) + (4.7 x Height in Inches) - (4.7 x Age in yrs)
A Man's BMR = 66 + (6.23 x W) + (12.7 x H) - (6.8 x A)
So when you get your BMR that is the number of calories you need to maintain if you do nothing at all! Which is surely NOT the case!
(My BMR is 1,186! ohhh, that's not very many daily calories!)
So finish with the Harris Benedict Formula:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor. (see below):
•If you are sedentary (little or no exercise) : BMR x 1.2
•If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
•If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
•If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
•If you are extra active (very hard exercise/sports & physical job or 2x training) : BMR x 1.9
For the record I said I was moderately active and that bumps me up to 1839! That's more like it!
So now if you decrease your calories and/or add in exercise (or keep exercising if you already are) you are going to create a caloric deficit. Obviously, you can do both, decrease calories and add exercise, for a more effective weight loss plan.
To decrease calories just subtract 200-600 calories daily to force your body to start using it's reserve fat stores. To me, this is the tricky part!!! Most people think "more is better." For example, "if I drop my calories by 1000 I should lose weight really fast!" That may be true but that's also called a "Crash Diet" and weight doesn't stay off with "Crash Diets"( Amanda Adams- crash diets )Here's another point for some of you to argue... I believe if you go too low your body goes into "Starvation Mode" and it will slow down your metabolic rate therefore slowing down your progress! However, you would eventually lose weight if you continue to starve yourself to death,,, literally! Furthermore, as soon as you start eating again you will gain it back, and probably some extra because your body is smart and it wants some reserve if you decide to starve it again!
Losing weight may become a process of trial and error, but it is not Rocket Science and I know this because I've figured it out with my own body and I'm not a Rocket Scientist! Even though it's not rocket science I might add, you do need to have a bit of knowledge of how to count calories. I use sparkpeople.com to help me keep track of my calories and macros.
AND just for the record, I can lose weight by keeping my calories between 1200-1400.
Oh and one other thing you need::: DETERMINATION to stay on track and NOT CHEAT!
GOOD LUCK!
For more reading check out this article about how to get certain body parts leaned down! Again, you might be surprised but it's NOT rocket science!
Sunday, May 6, 2012
Sunday cooking class! hahaa!
Last week I was asked, “How do you cook for your family and still eat healthy?”
If my husband were to answer that question he would probably say I don’t cook for the family. Haa! I do,,, just not every night!! My poor, deprived family has learned to accept leftovers, that is if they’re hungry enough, they’ll eat anything. Honestly, they would all eat grilled chicken, broccoli and quinoa with me every night. Therefore, a little variety and leftovers is actually a good thing!
Here’s how it works… Sunday afternoon is our cooking time. This is when I prepare my food for the week and also make a big dinner for the family. I also use this time to prepare different parts of different meals for the family so some of the leg work is done. I also sometimes make a meal that I can eat with them, for example, Lasagna… I will post about Lasagna another day!
First, for my meals I grilled 12-16 four oz. pieces of chicken breasts. I steam up about three cups of broccoli and one bunch of asparagus. I also cook up my quinoa and a few big sweet potatoes. What an accomplished feeling when four or five lunches are already in the fridge Sunday afternoon, ready to grab every morning. After I pack my lunches there’s always leftovers of these foods that Cory eats and also the kids will eat too! Oh and I have a bag of lettuce and a bag of spinach on hand for chicken salads (usually for dinners).
Here’s another idea... get your husband to cook a meal! I prepare things on Sunday, for Cory to do while I’m at the gym on Tuesday night. I dice up three chicken breasts, put then in a baggie with a drizzle of olive oil and garlic pepper seasoning. I label the bag of chicken “#1 for Tuesday’s soup.” Then, I cut up veggies for the soup. I mix the veggies and seasoning in another baggie labeled “Soup- Tues #2” These baggies go in the fridge, ready for Tuesday. Then Tuesday morning I set the large pot on the stove and a big can of chicken broth on the counter and draw a big #3 on it. I label a small bag of dry cheese tortellinis #4 and set them on the counter next to the broth before I leave for work. Then before I head to the gym that afternoon I text Cory this:
Hey babe,,, Ur makin ur fav 4 step- soup! Find two baggies in fridge labeled #1 & #2. Every 5 mins put next # in pot! Pasta needs to cook 10+ mins. ENJOY!
This week my boys will also be eating barbeque chicken legs, their favorite. I grilled them up Sunday with my chicken breasts and they are very happy to be eating “their chicken” with broccoli, Bush's baked beans, and rice or sweet potatoes.
So, to recap, the soup and the chicken make four dinners and then they are allowed to “Scrounge” a couple of nights. Cory hates this because I allow the boys to eat TV dinners, or $.89 Chicken Pot Pies, but hey, look how healthy they ate the rest of the week! The best part is I am eating healthy, have time to go to the gym in the evenings and I’m still TOTALLY SANE!!! Well, there again, my husband might argue that point, but oh well, who asked him!?! LOL!
If my husband were to answer that question he would probably say I don’t cook for the family. Haa! I do,,, just not every night!! My poor, deprived family has learned to accept leftovers, that is if they’re hungry enough, they’ll eat anything. Honestly, they would all eat grilled chicken, broccoli and quinoa with me every night. Therefore, a little variety and leftovers is actually a good thing!
Here’s how it works… Sunday afternoon is our cooking time. This is when I prepare my food for the week and also make a big dinner for the family. I also use this time to prepare different parts of different meals for the family so some of the leg work is done. I also sometimes make a meal that I can eat with them, for example, Lasagna… I will post about Lasagna another day!
First, for my meals I grilled 12-16 four oz. pieces of chicken breasts. I steam up about three cups of broccoli and one bunch of asparagus. I also cook up my quinoa and a few big sweet potatoes. What an accomplished feeling when four or five lunches are already in the fridge Sunday afternoon, ready to grab every morning. After I pack my lunches there’s always leftovers of these foods that Cory eats and also the kids will eat too! Oh and I have a bag of lettuce and a bag of spinach on hand for chicken salads (usually for dinners).
Here's two of my four lunches!
Here’s another idea... get your husband to cook a meal! I prepare things on Sunday, for Cory to do while I’m at the gym on Tuesday night. I dice up three chicken breasts, put then in a baggie with a drizzle of olive oil and garlic pepper seasoning. I label the bag of chicken “#1 for Tuesday’s soup.” Then, I cut up veggies for the soup. I mix the veggies and seasoning in another baggie labeled “Soup- Tues #2” These baggies go in the fridge, ready for Tuesday. Then Tuesday morning I set the large pot on the stove and a big can of chicken broth on the counter and draw a big #3 on it. I label a small bag of dry cheese tortellinis #4 and set them on the counter next to the broth before I leave for work. Then before I head to the gym that afternoon I text Cory this:
Hey babe,,, Ur makin ur fav 4 step- soup! Find two baggies in fridge labeled #1 & #2. Every 5 mins put next # in pot! Pasta needs to cook 10+ mins. ENJOY!
This week my boys will also be eating barbeque chicken legs, their favorite. I grilled them up Sunday with my chicken breasts and they are very happy to be eating “their chicken” with broccoli, Bush's baked beans, and rice or sweet potatoes.
So, to recap, the soup and the chicken make four dinners and then they are allowed to “Scrounge” a couple of nights. Cory hates this because I allow the boys to eat TV dinners, or $.89 Chicken Pot Pies, but hey, look how healthy they ate the rest of the week! The best part is I am eating healthy, have time to go to the gym in the evenings and I’m still TOTALLY SANE!!! Well, there again, my husband might argue that point, but oh well, who asked him!?! LOL!
Sunday, April 29, 2012
Kids Cookie dough balls
My kids absolutely LOVE these "cookies"
1 package of graham crackers
3 T. honey
1 T. melted coconut oil
1 C. peanut butter
1 scoop of protein powder (I use the plain with no added "stuff") Add more or less for the right consistency to make thick "dough" to be able to roll into balls. However, if it gets too thick and dry they won't stick together!
optional add ins: crasins, raisins, unsalted sunflower seeds or mini chocolate chips, etc
Blend the graham crackers and protein powder in the food processor until a fine powder
Add the peanut butter, oil and honey and blend well
Then I transfer it into a mixing bowl and stir in my "add in's" with a fork. I like the dried cranberries because they add color! heehee!
Roll the dough into small balls, wrap in plastic wrap and keep them in the freezer or fridge.
Note to the moms who don't want to gain weight: These are called "Kids" Cookie Dough Balls for a reason. Oakley calls them his "Gainer's!" They are a tasty, addicting treat that are way too high in fat, calories and carbs!! I have to chew a fresh piece of gum when I start rolling them into balls to keep me from nibbling!
1 package of graham crackers
3 T. honey
1 T. melted coconut oil
1 C. peanut butter
1 scoop of protein powder (I use the plain with no added "stuff") Add more or less for the right consistency to make thick "dough" to be able to roll into balls. However, if it gets too thick and dry they won't stick together!
optional add ins: crasins, raisins, unsalted sunflower seeds or mini chocolate chips, etc
Blend the graham crackers and protein powder in the food processor until a fine powder
Add the peanut butter, oil and honey and blend well
Then I transfer it into a mixing bowl and stir in my "add in's" with a fork. I like the dried cranberries because they add color! heehee!
Roll the dough into small balls, wrap in plastic wrap and keep them in the freezer or fridge.
Note to the moms who don't want to gain weight: These are called "Kids" Cookie Dough Balls for a reason. Oakley calls them his "Gainer's!" They are a tasty, addicting treat that are way too high in fat, calories and carbs!! I have to chew a fresh piece of gum when I start rolling them into balls to keep me from nibbling!
TNation's "Garage workout"
This is my workout today since I took the day off yesterday! Try it! It's awesome,,, legs and shoulders and CARDIO!!!! Do it for time. Then do it again next weekend and try to beat your time!
Reps: 10 per exercise per circuit
Circuits: 6
Rest: 0
1 Jump Squat
2 Hand Walkout – from knees or toes
3 Single-Leg Deadlift – arms out to sides (10 per side)
4 Push-Up – clap (I actually did assisted pullups instead)
5 Rope Jumping or Jumping Jack
6 Reverse Lunge – twist (10 per side)
7 Pike Push-Up
8 Squat Thrust (this is a burpee without the pushup part! Although, I DID do the push up! LOVE these!)
I ended up resting about 20-30 seconds before I started each round. It took me 32 minutes~ That seemed SLOW and like it took me forever but I know I got all 600 reps!
http://velocity.t-nation.com/free_online_program/sports_body_training_diet_velocity/velocity_diet_30#velocity-training/secrets-to-velocity-training
Reps: 10 per exercise per circuit
Circuits: 6
Rest: 0
1 Jump Squat
2 Hand Walkout – from knees or toes
3 Single-Leg Deadlift – arms out to sides (10 per side)
4 Push-Up – clap (I actually did assisted pullups instead)
5 Rope Jumping or Jumping Jack
6 Reverse Lunge – twist (10 per side)
7 Pike Push-Up
8 Squat Thrust (this is a burpee without the pushup part! Although, I DID do the push up! LOVE these!)
I ended up resting about 20-30 seconds before I started each round. It took me 32 minutes~ That seemed SLOW and like it took me forever but I know I got all 600 reps!
http://velocity.t-nation.com/free_online_program/sports_body_training_diet_velocity/velocity_diet_30#velocity-training/secrets-to-velocity-training
Saturday, April 28, 2012
I was recently asked to share my workout schedule for a normal week... Well, nothing about me is normal. I try really hard to stick to my schedule but just when things start going smoothly, I get slapped in the face with the reality of "mommy hood." The next thing I know, my schedule starts to revolve around orthodontist appointments, parent-teacher conferences and calls from the daycare to come get my sick kid. Oh and did I mention that sometimes my husband is working late or out of town, and then I have to pick up kids, and try to get my workout in after they go to bed!? My point is,,, as a mother and a wife there is no such thing as a set schedule. I am very blessed to be able to take my kids to the gym (where Jett and Oakley usually workout along side Cory or myself). Cory also just changed his gym schedule to Mon, Wed, Fri. which gives me more days! Isn't that awesome of him?
Anyway,,, on a smooth week (with no appointments) this is how it goes...
Monday- Cardio-
30 minutes high intensity intervals (either the stairstepper, recumbent bike or elliptical) and 20 minute ab routine that is also a little cardio because it's non-stop
Tuesday- Leg day
with my friend Tina and our good friend, Justen. He trains us on (heavy) legs which has been awesome! THANKS Justen!
Wednesday- is a cardio day,
usually 45 minutes of medium intensity to get my sweat on. Generally this is my stationary spin bike, Cory's mountain bike outside or a run/walk. One of the best cardio days like this is when Tina and I take our "big loop" around town with hills. Mostly we speed walk but some running too (always run up the hills) and then sometimes a medium sprint to the end of the block a few times!
Thursday is upper body= Back, Bi's and Tri's!
Lately it seems like I've been changing up my upper body workout/splits every week. Some weeks I've been able to use Wednesday as another upper body and then we either split it one of two ways: 1) bi's and tri's Wed and Thursday is back, shoulders, chest OR,,,2) a "Pull" day is- bi's and back and then a "Push" day is -Tri's, Chest, Shoulders! Okay, back to the regular plan if I only do cardio on Wednesday, its all upper body on Thursday. I do bi's, tri's and back and sometimes abs! This is a longer night at the gym, at least an hour and a half! This is the night that Cory and the kids eat without me. About every other Thursday I usually stay for some cardio too (while Jett's at Cub Scouts!)
Friday- High Intensity Cardio- 30 minutes, then shoulders and abs
Usually I do 10 minutes on the stairstepper (60 seconds hard, 30 seconds slower/catching your breath- repeat until you get to 10 minutes!) Then I do ten minutes on the track... sprints, running high knees, etc, then 10 minutes on the elliptical. These last 10 minutes usually aren't so "high intensity" after that track workout I'm a little pooped on a Friday afternoon! Then I head to the weight room to do shoulders and abs! Friday's are usually well over an hour!
Saturday- This is my tire drag and or garage workout. This helps me get in a fourth cardio for the week and work on any areas that I may have missed,,, usually chest and more back and shoulders! I also like to incorporate a few leg exercises in this workout but it's not a heavy leg day!
Sunday- MUCH NEEDED REST DAY!!!
Sometimes I switch Saturday and Sunday but I ALWAYS take a "rest" day once a week! I think that a recovery day and getting enough sleep are so important to let your body and muscles heal from all the abuse during the week! Not only do muscles need to recover physically but you also need to recover mentally. I need a day off so I don't "burn out!"
Anyway,,, on a smooth week (with no appointments) this is how it goes...
Monday- Cardio-
30 minutes high intensity intervals (either the stairstepper, recumbent bike or elliptical) and 20 minute ab routine that is also a little cardio because it's non-stop
Tuesday- Leg day
with my friend Tina and our good friend, Justen. He trains us on (heavy) legs which has been awesome! THANKS Justen!
Wednesday- is a cardio day,
usually 45 minutes of medium intensity to get my sweat on. Generally this is my stationary spin bike, Cory's mountain bike outside or a run/walk. One of the best cardio days like this is when Tina and I take our "big loop" around town with hills. Mostly we speed walk but some running too (always run up the hills) and then sometimes a medium sprint to the end of the block a few times!
Thursday is upper body= Back, Bi's and Tri's!
Lately it seems like I've been changing up my upper body workout/splits every week. Some weeks I've been able to use Wednesday as another upper body and then we either split it one of two ways: 1) bi's and tri's Wed and Thursday is back, shoulders, chest OR,,,2) a "Pull" day is- bi's and back and then a "Push" day is -Tri's, Chest, Shoulders! Okay, back to the regular plan if I only do cardio on Wednesday, its all upper body on Thursday. I do bi's, tri's and back and sometimes abs! This is a longer night at the gym, at least an hour and a half! This is the night that Cory and the kids eat without me. About every other Thursday I usually stay for some cardio too (while Jett's at Cub Scouts!)
Friday- High Intensity Cardio- 30 minutes, then shoulders and abs
Usually I do 10 minutes on the stairstepper (60 seconds hard, 30 seconds slower/catching your breath- repeat until you get to 10 minutes!) Then I do ten minutes on the track... sprints, running high knees, etc, then 10 minutes on the elliptical. These last 10 minutes usually aren't so "high intensity" after that track workout I'm a little pooped on a Friday afternoon! Then I head to the weight room to do shoulders and abs! Friday's are usually well over an hour!
Saturday- This is my tire drag and or garage workout. This helps me get in a fourth cardio for the week and work on any areas that I may have missed,,, usually chest and more back and shoulders! I also like to incorporate a few leg exercises in this workout but it's not a heavy leg day!
Sunday- MUCH NEEDED REST DAY!!!
Sometimes I switch Saturday and Sunday but I ALWAYS take a "rest" day once a week! I think that a recovery day and getting enough sleep are so important to let your body and muscles heal from all the abuse during the week! Not only do muscles need to recover physically but you also need to recover mentally. I need a day off so I don't "burn out!"
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