Plyometrics is definitely the mother of all X workouts!! Last night I did the complete 50 minutes!! Nearly all straight through, but I took like a 2 minute breather in between. Next, to go all the way through no extended breaks. Hey, but that’s what the pause button is for!
After that, it would be to get my form perfected and punching out each move 100% no gasping for air like I’m about to die. Tony said before the workout, “Get your buckets ready.” Oh yeah, it definitely makes you want to hurl at some points, but I did not. This workout reminded me a lot of the Insanity workouts…which by the way, did make me puke.
I must, MUST getting my eating back on track, or else, all this hard work won’t show!
My legs feeling like jello today lets me know I go hard all the time! I also did 20 minutes if Zumba too. Too bad Legs and Back is tonight….this is one of the tougher ones for me. I don’t like this one at all…but I will push myself to do the best and complete the whole workout, with some modifications of course.
I also have a run/walk scheduled for today. I will take things slow this time, but still run a bit. My goal is shortening my 3-mile time. I did about 55 minutes last time, so I am aiming for 50 minutes, mostly fast walking, a few short sprints in there.
Thursday, January 19, 2012
Wednesday, January 18, 2012
Ask the Trainer: How many calories should I eat?
This was a hot topic of discussion yesterday. To a newbie to a healthy lifestyle/weight loss regime, it can be daunting.
And guess what, this Trainer does not have the answer!
I get this question a lot, but because I have not studied nutrition, this is really not my forte. If you listen to my advice, listen with a grain of salt and do your own research or find a nutritionist to help you. All I can offer is my opinion on things.
Okay, that’s my PT disclaimer.
So really, how many calories do you need to lose weight? Going to depend on so many factors: age, height, current weight, goals, activity level, even gender.
In general, men need between 2,000 to 2,400 calories and woman between 1,200 and 1,500 calories per day. Consuming less than 1,200 calories per day can be harmful to your health since it may trigger your body to go into starvation mode, causing your body to actually hold onto calories.
Women in don't need to eat as many calories as men. Also, people who exercise vigorously on a regular basis need to eat more than those who don't.
Me, I’m a fan of calorie cycling. My calorie range is 1300-1600, and most days I stay close to 1300 (I try to never go under 1200), but I must have at least 1-2 days a week where I hit that 1600. Either it’s on my “off day” on the weekend, or a midweek treat. Also, having a high calories day is great if you go off tracked when you did not plan to. The next day, get right back at it and hit that low calorie range and stick to that for a few days.
But listen, if you are extremely overweight, you NEED to eat way more than I do! 1200 calories are not enough and it puts your body in starvation mode…and worse, triggers cravings and binges. If you weigh more, eat more! And for every 10 pounds you lose, recalculate your calories needs. If you increase your activity level, eat more!
Check out this website to calculate your calorie needs: freedieting.com
And guess what, this Trainer does not have the answer!
I get this question a lot, but because I have not studied nutrition, this is really not my forte. If you listen to my advice, listen with a grain of salt and do your own research or find a nutritionist to help you. All I can offer is my opinion on things.
Okay, that’s my PT disclaimer.
So really, how many calories do you need to lose weight? Going to depend on so many factors: age, height, current weight, goals, activity level, even gender.
In general, men need between 2,000 to 2,400 calories and woman between 1,200 and 1,500 calories per day. Consuming less than 1,200 calories per day can be harmful to your health since it may trigger your body to go into starvation mode, causing your body to actually hold onto calories.
Women in don't need to eat as many calories as men. Also, people who exercise vigorously on a regular basis need to eat more than those who don't.
Me, I’m a fan of calorie cycling. My calorie range is 1300-1600, and most days I stay close to 1300 (I try to never go under 1200), but I must have at least 1-2 days a week where I hit that 1600. Either it’s on my “off day” on the weekend, or a midweek treat. Also, having a high calories day is great if you go off tracked when you did not plan to. The next day, get right back at it and hit that low calorie range and stick to that for a few days.
But listen, if you are extremely overweight, you NEED to eat way more than I do! 1200 calories are not enough and it puts your body in starvation mode…and worse, triggers cravings and binges. If you weigh more, eat more! And for every 10 pounds you lose, recalculate your calories needs. If you increase your activity level, eat more!
Check out this website to calculate your calorie needs: freedieting.com
Tuesday, January 17, 2012
P90X Week 3 Day 17
Well, honestly, I have missed more days than I planned to with this, but guess what? No worries! I am going to keep pushing through and try my best and do it every day, that’s all I can do!
Last night I did Shoulders and Back. This one is not that bad. I like it enough…though all those push-ups, GEESH! I need to get to the point I can do regular push-ups and not the girl ones all the time. Two, to do a dive-bomber would be heaven. I just look at them on the DVD like, “Yeah, right!”
I can feel my arms, shoulders and back getting stronger. I can’t wait to see my body totally transform! I’m sure I would be seeing better results if my eating was better. I do good during the week….the weekend comes, then its anything goes!
Well, I will be starting another Just Lose It contest starting next week, so ummm, my weekends need to be on point! I will start with a Monday weigh-in like I did last time, but gradually shift over to Thursday like I did before.
This time, I have my sister in it with me, as well as several of my sorority sisters. Friendly competition between us will egg me on! I’m not striving to win this like before….not even second place…..but to be in the Top 10 would be AMAZING!!
So GAME ON!
Last night I did Shoulders and Back. This one is not that bad. I like it enough…though all those push-ups, GEESH! I need to get to the point I can do regular push-ups and not the girl ones all the time. Two, to do a dive-bomber would be heaven. I just look at them on the DVD like, “Yeah, right!”
I can feel my arms, shoulders and back getting stronger. I can’t wait to see my body totally transform! I’m sure I would be seeing better results if my eating was better. I do good during the week….the weekend comes, then its anything goes!
Well, I will be starting another Just Lose It contest starting next week, so ummm, my weekends need to be on point! I will start with a Monday weigh-in like I did last time, but gradually shift over to Thursday like I did before.
This time, I have my sister in it with me, as well as several of my sorority sisters. Friendly competition between us will egg me on! I’m not striving to win this like before….not even second place…..but to be in the Top 10 would be AMAZING!!
So GAME ON!
Monday, January 16, 2012
Ask the Trainer: 10 Minutes 3x a Day or 30 Minutes, What's More Effective?
I thought this was an excellent question! Yes, 10 minutes three times a day can be just effective as 30 minutes!
But you have to make it work, no time for lolly-gagging. If that’s all the time you have, you better MAKE IT WORK! Calories burned is calories burned, right? And if you burn 300 calories walking/jogging on the treadmill, then walking/jogging 10 minutes 3 times a day, should get you a near equal (if not higher) calorie burn.
How is that possible? For me, if I only had 10 minutes, I would go all out, full force and jog for 10 minutes, versus for me (and with many others) jogging for 30 minutes straight is tough and not doable.
So with a 1-2 minute warm-up, I would follow that with a 8 minutes straight jog as fast as my little legs could go, then cool down for one minute, and make sure I get a couple of stretches in. Maybe I do 10 in the morning, 10 in the afternoon, and 10 at night. That’s my MINIMUM of 30 minutes of cardio I suggests everyone does daily.
Here are a couple of other 10 minute workouts you can scatter through-out the day:
But you have to make it work, no time for lolly-gagging. If that’s all the time you have, you better MAKE IT WORK! Calories burned is calories burned, right? And if you burn 300 calories walking/jogging on the treadmill, then walking/jogging 10 minutes 3 times a day, should get you a near equal (if not higher) calorie burn.
How is that possible? For me, if I only had 10 minutes, I would go all out, full force and jog for 10 minutes, versus for me (and with many others) jogging for 30 minutes straight is tough and not doable.
So with a 1-2 minute warm-up, I would follow that with a 8 minutes straight jog as fast as my little legs could go, then cool down for one minute, and make sure I get a couple of stretches in. Maybe I do 10 in the morning, 10 in the afternoon, and 10 at night. That’s my MINIMUM of 30 minutes of cardio I suggests everyone does daily.
Here are a couple of other 10 minute workouts you can scatter through-out the day:
- Stationary bike, mine is in my living room, so I can do 10 minutes at a time while watching TV
- Treadmill walk/jog. Start off slow, but then continue to increase your speed every minute going as fast as you can go. For the last minute, go back to a moderate pace.
- Dancing, cut on some music and dance like a rock star for 10 minutes
- Turbo Kick/Fire has a few short videos
- Hip Hop Abs has an awesome 5-minute workout, make sure and do a 2 minute warm-up and 3 minute cool down, even if it’s just walking in place.
- Tae Bo has an 8 minute workout
- Walk stairs! I worked on the 16th floor once, and on breaks, we would go down and up…sometime this took longer than 10 minutes, but whew, this is a workout!
- Create a 10-minute bootcamp style workout, running, jumping jacks, burpees, lunges, squats, shadow boxing, whatever you like.
- Jump rope. This is a tough one, but do three 3-minute increments, and in between do 25 push ups. You will feel the BURN!
- Strength training can be done in 10 minutes too! Do push-ups, lunges and reverse crunches for 30 seconds each. Repeat this sequence for 10 minutes. Alternatively, perform triceps push-ups, body weight squats and Russian twists for 30 seconds each. Repeat this sequence for 10 minutes.
Thursday, January 12, 2012
A few clean eating recipes
Blueberry Oatcake
4 egg whites
1/2 cup rolled oats (can use quick)
1 tsp cinnamon
1 tsp water
1/3 cup blueberries
1 tbs almons (optional)
Whisk first four ingredients for about 1 minute, stir in 1/3 cup blueberries and 1 tbs sliced almonds. Heat a medium skillet coated with cooking spray over medium heat: cook batter until eggs are set, usually 3 minutes. Flip oatcake and cook an additional minute. Top with 1/4 cup nonfat plain greek yogurt and 1 tsp maple syrup (if you would like).
Italian Sausage and Egg Muffins
3 mild Italian turkey sausage links
2 cups liquid egg whites (about 10-11 whites)
3 eggs
1 cup oats
2 cups spinach (roughly chopped)
1 small onion (chopped)
1 green pepper (chopped)
1 tomato (seeded and chopped)
Cook the turkey sausage until crumbly and no longer pink along with the chopped onion.
In a large bowl, mix all remaining ingredients and season to taste (you can use red pepper flakes, garlic powder, little salt, and pepper).
Grease a muffin tin (or two) and scoop mixture into tins. (Makes about 16-18 "muffins".)
Bake for about 20 minutes at 350 F.
Jamie Eason's Italian Turkey Burgers
Nutrition Facts:
Makes 8 (5 oz burgers)
Calories: 144
Fat: 1g
Carbs: 3.5g
Protein: 27.6g
Ingredients:
2 packages of ground extra lean turkey breast
4 medium zucchini, grated
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper
Directions:
Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.
In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.
Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.
Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.
Note: These are great at meatballs too! Make with spaghetti squash for a low carb meal.
4 egg whites
1/2 cup rolled oats (can use quick)
1 tsp cinnamon
1 tsp water
1/3 cup blueberries
1 tbs almons (optional)
Whisk first four ingredients for about 1 minute, stir in 1/3 cup blueberries and 1 tbs sliced almonds. Heat a medium skillet coated with cooking spray over medium heat: cook batter until eggs are set, usually 3 minutes. Flip oatcake and cook an additional minute. Top with 1/4 cup nonfat plain greek yogurt and 1 tsp maple syrup (if you would like).
Italian Sausage and Egg Muffins
3 mild Italian turkey sausage links
2 cups liquid egg whites (about 10-11 whites)
3 eggs
1 cup oats
2 cups spinach (roughly chopped)
1 small onion (chopped)
1 green pepper (chopped)
1 tomato (seeded and chopped)
Cook the turkey sausage until crumbly and no longer pink along with the chopped onion.
In a large bowl, mix all remaining ingredients and season to taste (you can use red pepper flakes, garlic powder, little salt, and pepper).
Grease a muffin tin (or two) and scoop mixture into tins. (Makes about 16-18 "muffins".)
Bake for about 20 minutes at 350 F.
Jamie Eason's Italian Turkey Burgers
Nutrition Facts:
Makes 8 (5 oz burgers)
Calories: 144
Fat: 1g
Carbs: 3.5g
Protein: 27.6g
Ingredients:
2 packages of ground extra lean turkey breast
4 medium zucchini, grated
1/2 tsp salt
1 tsp garlic powder
2 tsp onion powder
2 tsp dried basil
1 tsp oregano
1 tsp black pepper
Directions:
Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.
In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.
Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.
Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm.
Note: These are great at meatballs too! Make with spaghetti squash for a low carb meal.
Wednesday, January 11, 2012
Ask the Trainer: How can I eat clean?
Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything else that is unnatural and unnecessary. Or I say, nothing from a bag, box or can.
Those frozen entrees are no good, not even if it says “Lean Cuisine” or “Smart Ones.” Nope, not such a smart idea!
Canned soup is out, I don’t care if it says “low-sodium, low fat, low-calorie.”
So then, you’re wondering, what can I eat? I don’t have time to prepare a breakfast/snack/lunch every day. Hint: BATCH COOK!
Find a couple of recipes that you like, make them your staples, and batch cook them over the weekend and portion them out for the rest of the week.
Here's some things that I do:
-Batch cook several chicken breast seasoned with Mrs. Dash.
-Batch cook a breakfast casserole that uses no salt, try Rachel MacMuffins (just google it)
-Boil a bunch of eggs
-Batch cook beans (my kids and I really like them)
-Jamie Eason Turkey meatloaf muffin. Google this recipe, trust me, they are good!
-Egg white bites (egg whites, veggies, and crumbled sausage if you like combined and made in a muffin pan).
In a pinch, here are some options:
-Kind bars. I LOVE these things. I found them at Trader Joes and they are awesome. All natural, low/no sodium
-Mariani granola and trail mix bars. I found these at Walmart. ZERO sodium, healthy all-natural bars
-Larabars, just fruit and nuts, nothing added to them.
-no salt added rice cakes are good with Laughing Cow cheese
-green beans and spinach are the best veggies to have on hand because they are good raw are steamed.
-Keep frozen fruit on hand for morning smoothies
Those frozen entrees are no good, not even if it says “Lean Cuisine” or “Smart Ones.” Nope, not such a smart idea!
Canned soup is out, I don’t care if it says “low-sodium, low fat, low-calorie.”
So then, you’re wondering, what can I eat? I don’t have time to prepare a breakfast/snack/lunch every day. Hint: BATCH COOK!
Find a couple of recipes that you like, make them your staples, and batch cook them over the weekend and portion them out for the rest of the week.
Here's some things that I do:
-Batch cook several chicken breast seasoned with Mrs. Dash.
-Batch cook a breakfast casserole that uses no salt, try Rachel MacMuffins (just google it)
-Boil a bunch of eggs
-Batch cook beans (my kids and I really like them)
-Jamie Eason Turkey meatloaf muffin. Google this recipe, trust me, they are good!
-Egg white bites (egg whites, veggies, and crumbled sausage if you like combined and made in a muffin pan).
In a pinch, here are some options:
-Kind bars. I LOVE these things. I found them at Trader Joes and they are awesome. All natural, low/no sodium
-Mariani granola and trail mix bars. I found these at Walmart. ZERO sodium, healthy all-natural bars
-Larabars, just fruit and nuts, nothing added to them.
-no salt added rice cakes are good with Laughing Cow cheese
-green beans and spinach are the best veggies to have on hand because they are good raw are steamed.
-Keep frozen fruit on hand for morning smoothies
Tuesday, January 10, 2012
P90X Day 10
I skipped a workout, but I will make up for it this week doing a couple of doubles.
Last night I went to the Y for Zumba, plus did Back and Chest. It should have been Plyo night, but after Zumba, I knew I was done for Cardio. Tonight I might do Plyo with the scheduled Shoulders and Arms. I know, that is hardcore!
I already know I will miss Friday’s workout due to an event, so I will try and do it early Saturday morning. I want to do this 90 days without skipping too many workouts. I mean, to see the results…you gotta do the work!
My eating was off for the weekend as well. Ugh! I have a lot of work to do with that. All I can do is my best…each and every day is a challenge, but I will never give up!!
Last night I went to the Y for Zumba, plus did Back and Chest. It should have been Plyo night, but after Zumba, I knew I was done for Cardio. Tonight I might do Plyo with the scheduled Shoulders and Arms. I know, that is hardcore!
I already know I will miss Friday’s workout due to an event, so I will try and do it early Saturday morning. I want to do this 90 days without skipping too many workouts. I mean, to see the results…you gotta do the work!
My eating was off for the weekend as well. Ugh! I have a lot of work to do with that. All I can do is my best…each and every day is a challenge, but I will never give up!!
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