Monday, 17 September 2012

Day 91 - I don't find time to exercise, I MAKE time to exercise3

I have decided that I will do entries into my blog twice a week. (but if something good comes up that I want to share...I'll throw in another update to the blog)   -  comments are welcome.

So my goal for the next two weeks is to increase my cardio workouts.   I will be doing  interval training every other day on the bike, row machine and or the treadmill (dread mill).  Cardiovascular key to fat burning is using interval training workouts - workouts that alternate high-intensity levels with lower-intensity effort.

1. 3 - 5 minutes warm up
2. 30 seconds high intensity, 1 minute low intensity
3. 45 seconds high intensity, 1 minute low intensity
4. 60 seconds high intensity, 1 minute low intensity
5. 90 seconds high intensity, 1 minute low intensity
6. 60 seconds high intensity, 1 minute low intensity
7. 45 seconds high intensity, 1 minute low intensity
8. 30 seconds high intensity
9. 3 - 5 minutes cool down
Last weeks(September 10-16)  training  workouts with Jared were as follows: 

Trainer - Monday - PULL day
lose grips pullups
dead lifts with barbell
seated rows
leg curls
wide grip pull down
high cable rows

Tuesday - DAY OF REST

Trainer - Wednesday - Push day
one leg press
leg extensions
chest press
shoulder press
triceps pulls
leg raises (with hip pull up)

Trainer - Thursday - Rehab
glut extension with rope
single leg dead lifts
rotator cuff external rotations
leg raises

Thursdays, I teach my  ZUMBA class at 1pm

Friday - Cardio and Core,
 stretching exercises  

I have more time at the gym on my weekend workouts. I always do a 30 minute
cardio on the elliptical machine followed by:

Saturday - cardio
Sunday -
single leg squats
forward lunges
rhomboid squeezes
TVA activation
medicine ball twists
leg tucks
At the end of my workout I do my stretching exercises for about 20 minutes.


My training schedule for this week is:
Monday with Trainer
PULL day
wide grip pull ups
close grip pulldowns
dumbbell deadlifts
Posterior Flies  with dumbbell
bent-over single arm rows
biceps 21's -  this is a bicep curl with a twist. You bring the bar up to about just below your chest for seven times. You then without stopping bring the bar all the way up and then down to your chest seven times. Finally, again without stopping you complete seven full range bicep curls. 

Tuesday - day of REST   
Wednesday - on my own doing LEGS
Thursday - ZUMBA
Friday with Trainer -  PUSH day
Saturday with Trainer - Legs and rehab
Sunday - 
 my own doing cardio and core

80% diet and 20% exercise 


12 egg whites
1 cup of oatmeal
1 chopped up banana
1 tsp cinnamon
Mix ingredients.  Spray frying pan with nonstick spray and add mixture.  Cook until it has the consistency of a pancake, and flip it.
Serves 2.

Per serving: 305.5 calories. 25.5g protein. 3g fat, 40.5g carb 

3 egg whites
½ scoop whey protein (any flavour)
¼ cup cottage cheese
½ cup uncooked plain oatmeal
Vanilla or almond extract to taste
Cinnamon to taste
Non-fat cooking spray
2 tbsp sugar-free maple-flavoured syrup or sugar-free strawberry jam or applesauce 
Blend first 6 ingredients together in a blender until it forms a batter like consistency.  Spray non-stick frying pan with cooking spray, and cook batter into one large pancake.  Top with sugar-free syrup, applesauce, or jam.
Serves 1.
Per serving: 335.5 calories, 34.2g protein, 4.5g fat, 37g carbs
Try these cookies!!!
Peanut Butter Protein Cookies:
These peanut butter protein cookies are out of this world good! The best part is, they have the perfect ‘balance’ of healthy fat, protein, and complex carbohydrates, which makes them the perfect treat, snack, or even as a quick protein packed breakfast!  

Nutrition Breakdown
24 Cookies (or 12 large cookies)
85 Calories per Cookie
6g Fat per Cookie
7g Carbohydrate per Cookie
1.5g Fiber per Cookie
0.2 g Sugar per Cookie
7 g Protein per Cookie
1 Large egg
1 Egg white
1cup Peanut butter
2 tbs Applesauce
1/4 cup Vanilla protein powder
1 cup Old fashioned oats (use gluten free if sensitive)
1/2 cup Baking stevia OR 1 cup sweetener of choice that measures like sugar
1/8 tsp Salt
1 tsp Baking soda
Optional: 2 tbs mini chocolate chips
For a more 'smooth' batter, use 1 cup oat flour. Oats are easily ground into a flour in a blender or food processor.
If using packets of stevia, I recommend using about 8-12, or adjust according to taste.
1.Preheat oven to 350 degrees. Line sheet pan with foil, and spray with non-stick spray, (or line with parchment paper).
2. Microwave peanut butter in for 30 seconds, or until softened, which will make it easier to mix. In a medium bowl, mix together the first four ingredients until smooth. In a separate bowl, mix together the rest of the dry ingredients. Combine the wet and dry ingredients together. (Add chocolate chips if desired).
3. Moisten hands (to prevent from sticking), and roll cookie dough into balls. Use a fork to press a criss-cross into each cookie. Bake 8-10 minutes. Let cookies cool, and enjoy!

For more check out:

No comments:

Post a Comment