are you needing a new lifting routine for sept? if so let me know. I've worked up a new one but it's all abs, back, chest, arms as my leg is still messed up and my PT/trainer has me only doing their leg stuff....
Kate
Sunday, September 6, 2009
Wednesday, August 5, 2009
clarification
just wanted to clarify the core workout for Monday...
for planks you are doing 3 sets 20 seconds to a min each...I looked at it today and thought it could be read 3 sets 20 reps 20 sec. to 1 min each and thought...holy smokes!!! plus with that tri/bicep workout before it your arms and shoulders would surly collapse!
Happy lifting!!!! and please let me know how it's going!
Kate :)
for planks you are doing 3 sets 20 seconds to a min each...I looked at it today and thought it could be read 3 sets 20 reps 20 sec. to 1 min each and thought...holy smokes!!! plus with that tri/bicep workout before it your arms and shoulders would surly collapse!
Happy lifting!!!! and please let me know how it's going!
Kate :)
Monday, August 3, 2009
Lifting for August
A new routine as requested! Each week Wednesdays lower body is going to change so check up weekly for changes.
Monday-triceps, biceps, core
Triceps
medicine ball overhead extension 3 sets 10-12 reps
flip grip kickback 3 sets 10-12 reps
triceps pushups 3 sets 10-12 reps
lying triceps dumbell extension 3 sets 10-12 reps
chair dip 3 sets 10-12 reps
biceps
using a 20 to 40 lb. bar (whatever you are lifting at to push to slight fatigue)
10 reps with a wide grip
10 shoulder width
10 natural
10 4" beyond shoulder
10 2" beyond shoulder
10 shoulder width
6-10 narrow (grip 4" apart)
Core
side plank w/ twist 3 sets to fatigue
plank 3 sets 20 reps (hold for 20 sec. ideally 1 min.)
superwoman 3 sets 20 reps
bird dog 3 sets 10-12 per side hold for at least 10 sec.
bridge 3 sets 20 reps
Wednesday-lower body week 1
All squat workout
standard squat 2 sets 10-15 first set 8-10 second set rest 45-60 sec btwn sets
squat 2" wider 1 set 8-10 reps rest 60 sec
squat 4" wider """""""""
squat 6" wider """"""""
squat 8" wider """""""
squat 10" wider """"""""
abs
pull down machine crunch 3 sets 15 reps
medicine ball russian twist 3 sets each side 15 reps
weighted ball crunch 3 sets 15 reps (use the stability ball and cable machine with the rope attachment. You will be pulling the cable from behind you as you crunch up so you will start out extended on the ball with elbows in the air holding the rope and crunch up so that elbows are pointing forward.)
Friday-shoulders, chest, back, abs
shoulders
seated dumbell press 3 sets 8 reps go heavy
ez bar up right row 3 sets 8-10 reps
cable lateral 2/to failure dropset
chest
cable crossover 1-3 sets 8-10 reps
flat bench press 3 sets 8-10 reps
incline flye 3 sets (35 degree angle) 8-10 reps
incline barbell press 3 sets (35 degree angle) 8-10 reps
back
seated row 3 sets 10 reps
wide grip pull down 3 sets 10 reps
narrow grip pull down 3 sets 10 reps
abs
twisting bench crunch
reverse crunch
knee tuck or v-up
do 15, 12, 10
okie dokie...if you have any questions email me. I can elaborate on a move if it's unclear. Please keep me posted on how it's going and make sure you are getting the appropriate pre workout and post work out snack. Remember to eat clean!!!! or you won't see the results you really want to see!!!!
Kate :) Happy Lifting!!!!!
Monday-triceps, biceps, core
Triceps
medicine ball overhead extension 3 sets 10-12 reps
flip grip kickback 3 sets 10-12 reps
triceps pushups 3 sets 10-12 reps
lying triceps dumbell extension 3 sets 10-12 reps
chair dip 3 sets 10-12 reps
biceps
using a 20 to 40 lb. bar (whatever you are lifting at to push to slight fatigue)
10 reps with a wide grip
10 shoulder width
10 natural
10 4" beyond shoulder
10 2" beyond shoulder
10 shoulder width
6-10 narrow (grip 4" apart)
Core
side plank w/ twist 3 sets to fatigue
plank 3 sets 20 reps (hold for 20 sec. ideally 1 min.)
superwoman 3 sets 20 reps
bird dog 3 sets 10-12 per side hold for at least 10 sec.
bridge 3 sets 20 reps
Wednesday-lower body week 1
All squat workout
standard squat 2 sets 10-15 first set 8-10 second set rest 45-60 sec btwn sets
squat 2" wider 1 set 8-10 reps rest 60 sec
squat 4" wider """""""""
squat 6" wider """"""""
squat 8" wider """""""
squat 10" wider """"""""
abs
pull down machine crunch 3 sets 15 reps
medicine ball russian twist 3 sets each side 15 reps
weighted ball crunch 3 sets 15 reps (use the stability ball and cable machine with the rope attachment. You will be pulling the cable from behind you as you crunch up so you will start out extended on the ball with elbows in the air holding the rope and crunch up so that elbows are pointing forward.)
Friday-shoulders, chest, back, abs
shoulders
seated dumbell press 3 sets 8 reps go heavy
ez bar up right row 3 sets 8-10 reps
cable lateral 2/to failure dropset
chest
cable crossover 1-3 sets 8-10 reps
flat bench press 3 sets 8-10 reps
incline flye 3 sets (35 degree angle) 8-10 reps
incline barbell press 3 sets (35 degree angle) 8-10 reps
back
seated row 3 sets 10 reps
wide grip pull down 3 sets 10 reps
narrow grip pull down 3 sets 10 reps
abs
twisting bench crunch
reverse crunch
knee tuck or v-up
do 15, 12, 10
okie dokie...if you have any questions email me. I can elaborate on a move if it's unclear. Please keep me posted on how it's going and make sure you are getting the appropriate pre workout and post work out snack. Remember to eat clean!!!! or you won't see the results you really want to see!!!!
Kate :) Happy Lifting!!!!!
Monday, June 22, 2009
checking in!
Just checking in...searching for feedback... how's it going? How are you feeling? Any questions? Anything you need help with?
Kate :)
Kate :)
Saturday, June 6, 2009
my lifting workout for the next 4-6 wks
Monday-Chest, shoulders, triceps
chest
benchpress 3 sets 6-8 reps (adding some weight)
fly 3 sets, 10-12 reps (lighter)
Shoulders
standing shoulder press
vertical press
lateral press
all done consecutivly 3 sets 10-12 reps each. So this means do all three and that's the first set...then do them again and that's set two...(hope that makes sense)..but you are still doing 10-12 reps of each exercise. I have no brain now that I've had kids.
Reverse flye 3 sets 10-12 reps
Triceps
dips 4 sets 6 reps
rope pressdown 3 sets 10-12 reps
skull crushers 3 sets 10-12 reps
Abs
3 sets 10-12 reps of each
vertical scissors
cable kneeling rope crunch
reverse trunk twist
v-up stability ball pass
double crunch
hanging leg raise w/captain's chair
Wednesday-Quads, Hams, Glutes
45 degree single leg press 3 sets 8-12 reps
squats """"
lunges """"
plie """"
stiff legged dead lift """"
lying hamstring curl """"
cable kickback """"
abs
3 sets reps 15, 12, 10
twisting bench crunch
toes to ceiling
reverse crunch
bench v-up
Friday-back/biceps
3 sets 8-12 reps each
back
wide grip pulldown
bent over rows
one arm row
biceps
standing bicep curls
with a bar (20lbs, 30lbs where ever you're at)
wide grip 10 reps
shoulder width 10 reps
natural grip 8-10
4" beyond shoulder witdh 8-10 reps
2" beyond shoulder width 6-10
shoulder width 6-10
narrow grip 4" apart 6-10 reps
calves
seated calf raise 3 sets 8-10 reps
Abs
3 sets 15, 12, 10
captains chair
decline reverse crunch
medicine ball decline crunch
scissor crunch
bench v-up
stability ball hip thrust
v-sit medicine ball twist
If you can't find info on any of these let me know. I'm going to try and get erik to take some pictures of me doing some for you.
If you are interested in doing the workouts I'm doing I'll keep posting these if you are liking them. If you have a spot you wanna hit let me know and I can work out a routine just for you. :)
chest
benchpress 3 sets 6-8 reps (adding some weight)
fly 3 sets, 10-12 reps (lighter)
Shoulders
standing shoulder press
vertical press
lateral press
all done consecutivly 3 sets 10-12 reps each. So this means do all three and that's the first set...then do them again and that's set two...(hope that makes sense)..but you are still doing 10-12 reps of each exercise. I have no brain now that I've had kids.
Reverse flye 3 sets 10-12 reps
Triceps
dips 4 sets 6 reps
rope pressdown 3 sets 10-12 reps
skull crushers 3 sets 10-12 reps
Abs
3 sets 10-12 reps of each
vertical scissors
cable kneeling rope crunch
reverse trunk twist
v-up stability ball pass
double crunch
hanging leg raise w/captain's chair
Wednesday-Quads, Hams, Glutes
45 degree single leg press 3 sets 8-12 reps
squats """"
lunges """"
plie """"
stiff legged dead lift """"
lying hamstring curl """"
cable kickback """"
abs
3 sets reps 15, 12, 10
twisting bench crunch
toes to ceiling
reverse crunch
bench v-up
Friday-back/biceps
3 sets 8-12 reps each
back
wide grip pulldown
bent over rows
one arm row
biceps
standing bicep curls
with a bar (20lbs, 30lbs where ever you're at)
wide grip 10 reps
shoulder width 10 reps
natural grip 8-10
4" beyond shoulder witdh 8-10 reps
2" beyond shoulder width 6-10
shoulder width 6-10
narrow grip 4" apart 6-10 reps
calves
seated calf raise 3 sets 8-10 reps
Abs
3 sets 15, 12, 10
captains chair
decline reverse crunch
medicine ball decline crunch
scissor crunch
bench v-up
stability ball hip thrust
v-sit medicine ball twist
If you can't find info on any of these let me know. I'm going to try and get erik to take some pictures of me doing some for you.
If you are interested in doing the workouts I'm doing I'll keep posting these if you are liking them. If you have a spot you wanna hit let me know and I can work out a routine just for you. :)
Friday, June 5, 2009
how many calories can I eat each day and still lose weight?
A: These easy steps can help you pinpoint that:
1. Estimate what your body burns through normal processes and activities. To do this, multiply your current weight in pounds by 8 and add 200. Answer: __.
2. Figure out how many calories you burn through exercise (No idea? Find out at www.healthcalculators.org). Answer: ___.
3. Add line 1 to line 2. Total calories per day: ___. That's how many calories you need to keep the scale right where it is.
4. To lose a pound a week (that's a good, healthy goal), you need to either cut 500 calories a day or increase your physical activity by 500 calories a day -- or do a combination of the two. So subtract 500 (or less, if you're going to burn more with exercise) from your "total calories a day" number and go by that.
Just remember that subtracting calories doesn't mean subtracting flavor! For instance, put soups and vegetables into meals that previously contained meat -- you'll scrimp on calories but splurge on deliciousness. Similarly, swapping sweet, sensational fruit for sticky traditional desserts leaves you satisfied rather than foraging for more later.
Got this nice bit of info. from the RealAge website. If you don't know about RealAge it's pretty cool. Do the RealAge test and check it out!!!!
1. Estimate what your body burns through normal processes and activities. To do this, multiply your current weight in pounds by 8 and add 200. Answer: __.
2. Figure out how many calories you burn through exercise (No idea? Find out at www.healthcalculators.org). Answer: ___.
3. Add line 1 to line 2. Total calories per day: ___. That's how many calories you need to keep the scale right where it is.
4. To lose a pound a week (that's a good, healthy goal), you need to either cut 500 calories a day or increase your physical activity by 500 calories a day -- or do a combination of the two. So subtract 500 (or less, if you're going to burn more with exercise) from your "total calories a day" number and go by that.
Just remember that subtracting calories doesn't mean subtracting flavor! For instance, put soups and vegetables into meals that previously contained meat -- you'll scrimp on calories but splurge on deliciousness. Similarly, swapping sweet, sensational fruit for sticky traditional desserts leaves you satisfied rather than foraging for more later.
Got this nice bit of info. from the RealAge website. If you don't know about RealAge it's pretty cool. Do the RealAge test and check it out!!!!
Thursday, June 4, 2009
cheater cheater pumpkin eater!!!!!
okay...so I think you should cheat...with your food that is. Cheat within moderation. It's okay to have a little something now and then...geez...you just never know what can happen in life and there are some things you just shouldn't miss out on...especially if it's worth it to you! Just keep in mind what you are doing and be aware of it and don't cheat everyday or you defeat the purpose.
That's my 2cents for today...Kate :)
That's my 2cents for today...Kate :)
fitness stuff you need to know
great quick read with good advice:
http://www.ediets.com/news/NewsArticle.jsp?componentPath=&itemType=&start=1&id=4000009#article
http://www.ediets.com/news/NewsArticle.jsp?componentPath=&itemType=&start=1&id=4000009#article
Wednesday, June 3, 2009
"but Kate I can't hit the gym today....."
I know I know...I totally understand. I couldn't get to the gym today either. Miranda had her kindergarten graduation and reception. I had about an hour 1/2 after that and then had to take her to speech therapy. So, this is when I pull out the Tae Bo Advanced DVD. I did this for 50 min. Then after we got home from therapy I did a pilates video for 50 min. My kids did tae bo wth me and Jaxson did a couple pilates moves today...it was cute! Anyway, even on those days where you have to squeeze something in you really can. If you only have 10 min. here or there pull out the jump rope. You can do this with the kids hanging around the house (just try and make sure no one gets whacked with the jump rope!). :) I know this can be tough. My son kept bugging me during Tae Bo this morning...but I knew if I didn't do something I would feel yucky the rest of the day. Plus, keep in mind it's really good to change up your routine and challenge your body. So if life throws you for a loop just work with it. I did the tae bo for cardio and the pilates to do some muscle strengthing. So I tried to balance it a bit. Oh! I also think it's really good for your kids to see you workout. It teaches them that you think exercise is important and that you care about your health. :)
Tuesday, June 2, 2009
Mediterranean Diet Pyramid
here's the link
http://www.oldwayspt.org/med_pyramid.html
okay, so...one of the biggest changes I made that I think helped me get weight off the most was following this food pyramid. My dad died of a heartattack at age 42, and my grandmother died of colon cancer. There has been so much research published about how this way of eating is so healthy for you and is the way to fight these types of diseases and maintain your health. A lot of diets like Atkins just didn't work for me, I can't give up pasta or bread! Check out The Oldways website. They explain this lifestyle of eating very well. You can also google it...there are a TON of websites out there about the mediterranean diet. My children eat all of this stuff too by the way. Now, they do eat more red meat than I do..but other than that we all eat the same stuff. I limit myself to red meat once a month. Our main diet is fruits, veggies, whole grains, eggs, some chicken, fish, and the once a month red meat splurge. I cook with olive oil (or peanut oil with chinese or thai dishes)...I don't use butter at all..if I did use a little I would use a little smart balance. The idea here is saturated fat is bad...but monounsaturated fats (olive oil) and polyunsaturated fats are actually good for you and your body needs them. Yes, FAT can be good! For example, to get the lycopene out of the tomato you have to eat it with a little olive oil or another monounsaturated fat because the lycopene binds with the fat to stay in your body. This was something I didn't know prior to learning all of this. SO, you want some olive oil on your salad my dear!!!!
Anyway, if you are interested in persuing this way of eating further let me know and I can steer you in some good directions online recipe wise and books and such. We end up eating a lot of indian food, chinese, spanish,thai, italian, greek etc etc
I'll post some recipes that are inspired from this way of eating that you can try as well. :)
http://www.oldwayspt.org/med_pyramid.html
okay, so...one of the biggest changes I made that I think helped me get weight off the most was following this food pyramid. My dad died of a heartattack at age 42, and my grandmother died of colon cancer. There has been so much research published about how this way of eating is so healthy for you and is the way to fight these types of diseases and maintain your health. A lot of diets like Atkins just didn't work for me, I can't give up pasta or bread! Check out The Oldways website. They explain this lifestyle of eating very well. You can also google it...there are a TON of websites out there about the mediterranean diet. My children eat all of this stuff too by the way. Now, they do eat more red meat than I do..but other than that we all eat the same stuff. I limit myself to red meat once a month. Our main diet is fruits, veggies, whole grains, eggs, some chicken, fish, and the once a month red meat splurge. I cook with olive oil (or peanut oil with chinese or thai dishes)...I don't use butter at all..if I did use a little I would use a little smart balance. The idea here is saturated fat is bad...but monounsaturated fats (olive oil) and polyunsaturated fats are actually good for you and your body needs them. Yes, FAT can be good! For example, to get the lycopene out of the tomato you have to eat it with a little olive oil or another monounsaturated fat because the lycopene binds with the fat to stay in your body. This was something I didn't know prior to learning all of this. SO, you want some olive oil on your salad my dear!!!!
Anyway, if you are interested in persuing this way of eating further let me know and I can steer you in some good directions online recipe wise and books and such. We end up eating a lot of indian food, chinese, spanish,thai, italian, greek etc etc
I'll post some recipes that are inspired from this way of eating that you can try as well. :)
what I eat on days with a long run
Here's an example of what I eat on days with a long run or when I do more than an hour of cardio. I'm training for a 1/2 marathon but really I'm just trying to get more miles in during the week to build up some endurance. A long run for me would be 10-13 miles. If I'm doing intensive speed/interval work on the treadmill but I only do 8 miles I will still add in the protein shake because speed/interval work is pretty intense.
6:30 a.m. coffee/egg sandwitch
8:00 a.m. one slice of 70 calorie orowheat double fiber bread with 1tbs natural peanutbutter and 1/2 of a banana sliced up...cut in half and make like a sandwitch (sometimes I'll have a cappuchino 60-90cal (depending on amount of milk I want) with this meal if Erik's up to make one for me)
9:45-10 a.m. Designer Whey vanilla protein shake-5 ice cubes, one scoop of whey protein, one cup frozen blueberries, 1/2 of a banana, 1 cup skim milk...blend and enjoy!!! I love these protein shakes and they really get protein right to your muscles. The protein poweder is 100 calories a scoop and you can have it with just ice and water so it's just 100 cal. With the addition of the milk, banana, and blueberries it makes it a 280 calorie shake but it does keep me full for about 2 hours just in time for my next meal.
1 p.m. cup of cherries, 2 serving of oatmeal, tea (this is my lunch today but often I have a sweet potato and one serving of salmon loaf)
3 p.m. apple / tea
5:30 p.m. salmon loaf, 1 cup broccoli soup (V8 has a yummy box of broccoli soup at HEB), one sweet potato with cinnamon
8 p.m I'll have a cup of kashi go lean if I'm hungry before bed
Okay...so basically I'm throwing a protein shake at you. I sent an article yesterday about good snacks and whey protein shakes are one of them. I should probably have one right after my lifting days instead of the apple I have. If I did this I would just mix it with water I think and keep it right at 100 calories. At the point I'm at I try to stick to 1600 calories a day. So I'm at a slight defecit but I'm not really losing weight at this point just trying to lean out. I get the designer whey at HEB...it's just whey and doesn't have any other crazy stuff added to it. You can check out GMC and see what they have but whey protein isn't cheap and they add a bunch of stuff to their mixes and sometimes a lot of calories too...like Muscle Milk (a type of protein shake) has a bunch of calories. You can also buy already made shakes at HEB...I have also read that 1% chocolate milk is a great recovery drink as it has the right balance of protein and carbs. oh...I almost forgot... the peanutbutter/banana sandwitch is a great balance of carbs and protein before working out. You want to make sure you have enough energy to push yourself hard through a workout and get your heartrate up. Bananas are pretty calorific as is peanutbutter which is why I use it in small portions and really measure it out...but they are awesome for you!!! I've also had a problem with my calves cramping up at night and as soon as I added the banana to my pre-run sandwitch and post run shake the cramps have totally dissapeared! I know on runnersworld.com that they think the ideal pre workout snack is bread/peanutbutter/banana but if you can't stomach something this heavy early in the a.m. you could do a protein shake or yogurt and fruit...just make sure you are getting more carbs than protein prework out and more protein and less carbs post workout... although you will need to replinish your glucogen stores so you'll need more carbs naturally...okay...
Next up...the medeterranian food pyramid!!!!
6:30 a.m. coffee/egg sandwitch
8:00 a.m. one slice of 70 calorie orowheat double fiber bread with 1tbs natural peanutbutter and 1/2 of a banana sliced up...cut in half and make like a sandwitch (sometimes I'll have a cappuchino 60-90cal (depending on amount of milk I want) with this meal if Erik's up to make one for me)
9:45-10 a.m. Designer Whey vanilla protein shake-5 ice cubes, one scoop of whey protein, one cup frozen blueberries, 1/2 of a banana, 1 cup skim milk...blend and enjoy!!! I love these protein shakes and they really get protein right to your muscles. The protein poweder is 100 calories a scoop and you can have it with just ice and water so it's just 100 cal. With the addition of the milk, banana, and blueberries it makes it a 280 calorie shake but it does keep me full for about 2 hours just in time for my next meal.
1 p.m. cup of cherries, 2 serving of oatmeal, tea (this is my lunch today but often I have a sweet potato and one serving of salmon loaf)
3 p.m. apple / tea
5:30 p.m. salmon loaf, 1 cup broccoli soup (V8 has a yummy box of broccoli soup at HEB), one sweet potato with cinnamon
8 p.m I'll have a cup of kashi go lean if I'm hungry before bed
Okay...so basically I'm throwing a protein shake at you. I sent an article yesterday about good snacks and whey protein shakes are one of them. I should probably have one right after my lifting days instead of the apple I have. If I did this I would just mix it with water I think and keep it right at 100 calories. At the point I'm at I try to stick to 1600 calories a day. So I'm at a slight defecit but I'm not really losing weight at this point just trying to lean out. I get the designer whey at HEB...it's just whey and doesn't have any other crazy stuff added to it. You can check out GMC and see what they have but whey protein isn't cheap and they add a bunch of stuff to their mixes and sometimes a lot of calories too...like Muscle Milk (a type of protein shake) has a bunch of calories. You can also buy already made shakes at HEB...I have also read that 1% chocolate milk is a great recovery drink as it has the right balance of protein and carbs. oh...I almost forgot... the peanutbutter/banana sandwitch is a great balance of carbs and protein before working out. You want to make sure you have enough energy to push yourself hard through a workout and get your heartrate up. Bananas are pretty calorific as is peanutbutter which is why I use it in small portions and really measure it out...but they are awesome for you!!! I've also had a problem with my calves cramping up at night and as soon as I added the banana to my pre-run sandwitch and post run shake the cramps have totally dissapeared! I know on runnersworld.com that they think the ideal pre workout snack is bread/peanutbutter/banana but if you can't stomach something this heavy early in the a.m. you could do a protein shake or yogurt and fruit...just make sure you are getting more carbs than protein prework out and more protein and less carbs post workout... although you will need to replinish your glucogen stores so you'll need more carbs naturally...okay...
Next up...the medeterranian food pyramid!!!!
Monday, June 1, 2009
feed your workout the right fuel-another good read
http://www.ediets.com/news/NewsArticle.jsp?componentPath=&itemType=&start=1&id=105400#article
Abs
All right my girls...I'm posting up this 3 day ab workout. Do each exercise group once a week (do all 3 in one week for a month). I promise you'll see results! Also, remember to eat clean (lots of fruits and veggies, whole grains, lean proteins... processed food and tons of saturated fat is a no no!).
Monday
decline plank 3-4 sets
knee tuck on ball 3-4 sets
side plank w/ twist """"
ball crunch """"
fingers to heels touch """"
cross over crunch """"
v-up stability ball pass 2-3
double crunch """"
hanging leg raise """"
barbell roll out 2-3
Wednesday
3 sets 15, 12, 10 reps
captains chair
decline reverse crunch
medicine ball decline crunch
crunch
scissor
bench v-up
stability ball hip thrust
Friday
3 sets 15, 12, 10 reps
twisting bench crunch
toes to ceiling
reverse crunch
knee tuck
you could also throw in a reverse trunk twist for any one of these days..an example of this will be in my next post which will have a good abs workout with visuals ;)
Monday
decline plank 3-4 sets
knee tuck on ball 3-4 sets
side plank w/ twist """"
ball crunch """"
fingers to heels touch """"
cross over crunch """"
v-up stability ball pass 2-3
double crunch """"
hanging leg raise """"
barbell roll out 2-3
Wednesday
3 sets 15, 12, 10 reps
captains chair
decline reverse crunch
medicine ball decline crunch
crunch
scissor
bench v-up
stability ball hip thrust
Friday
3 sets 15, 12, 10 reps
twisting bench crunch
toes to ceiling
reverse crunch
knee tuck
you could also throw in a reverse trunk twist for any one of these days..an example of this will be in my next post which will have a good abs workout with visuals ;)
Sunday, May 31, 2009
eating...
I'm not a nutritionist. However, I do think eating 5-6 small meals a day including snacks is a great way to keep your metabolism burning and actually help you burn more calories and fat. Here's an example of a typical day of eating for me:
6 a.m. coffee
6:30 a.m. egg sandwitch (this is the egg english muffin recipe I listed)
8:00 a.m. cappuchino and 1 slice whole grain toast with 1tbsp almond butter
10:30 a.m. apple / tea
11:30-12:30 lunch usually a sweet potato with cinnamon and some salmon or a turkey wrap and a cup of fruit
2p.m. cup of fruit
4 p.m. hand full of almonds / hot tea an apple or grapes if I'm hungry
5:30 dinner this varies so I'll put veggie lasagna as a suggestion
7:30 green tea
(If I'm hungry before I go to bed I will eat a cup of kashi go lean cereal or another 140/150 calorie snack)
my bedtime is usually around 10 p.m.
so this gives you an idea of how I'm pretty much always eating! But if you notice, it's a lot of fruits and veggies and lean protein sources..oh..and whole grains :)
6 a.m. coffee
6:30 a.m. egg sandwitch (this is the egg english muffin recipe I listed)
8:00 a.m. cappuchino and 1 slice whole grain toast with 1tbsp almond butter
10:30 a.m. apple / tea
11:30-12:30 lunch usually a sweet potato with cinnamon and some salmon or a turkey wrap and a cup of fruit
2p.m. cup of fruit
4 p.m. hand full of almonds / hot tea an apple or grapes if I'm hungry
5:30 dinner this varies so I'll put veggie lasagna as a suggestion
7:30 green tea
(If I'm hungry before I go to bed I will eat a cup of kashi go lean cereal or another 140/150 calorie snack)
my bedtime is usually around 10 p.m.
so this gives you an idea of how I'm pretty much always eating! But if you notice, it's a lot of fruits and veggies and lean protein sources..oh..and whole grains :)
workout 3
Do two sets of 12 to 15 reps of each exercise...if you are feeling like you want to amp it up do three sets of 12 to 15 reps:
1. incline flye
2. one-arm row
3. bridge
4. front raise
5. dips
Continue with your cardio hitting your target heartrate and trying to go for at least 45 min. You can do this 3-4 times a week...if you are ready to amp it up do this 5-6 times a week. I'm not sure what your specific schedule is and these are just suggestions. Make sure you weigh yourself every couple of days and are keeping a food journal/ weight journal. This will allow you to see how many calories/protein/carbs you are getting and how to tweek it to burn more fat and gain muscle. Remember.!!!! you don't want to be skinny fat. This is when you lose muscle. You want to turn your body into a fat burning machine, and raise your metabolism. Muscle burns more calories than fat. This is why weight training is so awesome.
I'll post some June workouts for you that you can try out and see what you think. :)
If you have anything and/or questions you want please ask!
Kate :)
1. incline flye
2. one-arm row
3. bridge
4. front raise
5. dips
Continue with your cardio hitting your target heartrate and trying to go for at least 45 min. You can do this 3-4 times a week...if you are ready to amp it up do this 5-6 times a week. I'm not sure what your specific schedule is and these are just suggestions. Make sure you weigh yourself every couple of days and are keeping a food journal/ weight journal. This will allow you to see how many calories/protein/carbs you are getting and how to tweek it to burn more fat and gain muscle. Remember.!!!! you don't want to be skinny fat. This is when you lose muscle. You want to turn your body into a fat burning machine, and raise your metabolism. Muscle burns more calories than fat. This is why weight training is so awesome.
I'll post some June workouts for you that you can try out and see what you think. :)
If you have anything and/or questions you want please ask!
Kate :)
Wednesday, May 27, 2009
when do I lift? when do I do cardio?
I've read a bit about this issue and so far what I have learned is this:
If you want to burn fat and lean out do your cardio first then your weights.
If you want to build muscle do 10 min of cardio to get the heart pumping and the blood flowing and then do your weights. Do your cardio afterwards. When you do cardio first you are going to be a bit weaker when it's time to lift but you will burn more calories while lifting. I think it all depends on the look you are going for to with your body and how your metabolism/ body works. We're all different. It is important to constantly challenge your body and change things though. So, one day do more sets, more reps, faster, lighter weight...the next go heavier, less sets and reps but more weight...that kind of thing. This will keep your body guessing and give you great results!
Hope this little bit of info. helps! :)
If you want to burn fat and lean out do your cardio first then your weights.
If you want to build muscle do 10 min of cardio to get the heart pumping and the blood flowing and then do your weights. Do your cardio afterwards. When you do cardio first you are going to be a bit weaker when it's time to lift but you will burn more calories while lifting. I think it all depends on the look you are going for to with your body and how your metabolism/ body works. We're all different. It is important to constantly challenge your body and change things though. So, one day do more sets, more reps, faster, lighter weight...the next go heavier, less sets and reps but more weight...that kind of thing. This will keep your body guessing and give you great results!
Hope this little bit of info. helps! :)
good article on eating, protein/carb ratios, exercise
http://www.ediets.com/news/NewsArticle.jsp?componentPath=&itemType=&start=1&id=65173#article
Sunday, May 24, 2009
Workout 2
20-Min Beginner Plan
Do two sets of 12 to 15 reps of each exercise three times this week
1. dumbbell bench press
2. incline dumbbell row
3. plie squat
4. lateral raise
5. triceps kickback
Continue on with my ab work if that's what you are doing for those 3 seperate workouts. Also keep up the cardio!
Please let me know how it's going.
Have you weighed yourself at the end of week one? How are you doing?
Have you been keeping track of your calories and keeping a food diary?
I hope it's going well! :)
Do two sets of 12 to 15 reps of each exercise three times this week
1. dumbbell bench press
2. incline dumbbell row
3. plie squat
4. lateral raise
5. triceps kickback
Continue on with my ab work if that's what you are doing for those 3 seperate workouts. Also keep up the cardio!
Please let me know how it's going.
Have you weighed yourself at the end of week one? How are you doing?
Have you been keeping track of your calories and keeping a food diary?
I hope it's going well! :)
Wednesday, May 20, 2009
breakfast
breakfast is sooo important! Don't you dare skip it! I am currently hooked on these egg sandwitches that are awesome and healthy (my husband even eats them everyday).
Okay ingredients:
Orowheat double fiber english muffins (these are only 110 calories each)
1/2 cup egg beaters
low calorie cheese like laughing cow light or veggie cheese
3-4 slices of lean turkey
toast your english muffins
add cheese and turkey
pour the egg beaters in a flat pan and let them cook...then use a spatualy to fold them over egg mc muffin style
add the egg to the muffin with a little salt and pepper... there you go!
this is 245 calories and very well balanced..
about two hours later I have a slice of toasted double fiber orowheat bread (70 cal) with a tablespoon of almond butter (a total of 165 calories) for my prework out snack. If I'm going on a long run I'll make a peanutbutter sandwitch with sliced bananas. This is a bit more caloric but geez when you are burning up to 1000 calories you don't have to worry about that...you need to make sure you are fueling your body with the right stuff so you have energy and don't cramp up!
Okay...next installment on recovery snacks...
oh...I also love the Kashi go lean crunch cereal...this has a great balance of protein and is high in fiber..
and if you are wanting oatmeal I would go the steel cut route. I have a wonderful recipe from Moosewood restaurant for steel cut oatmeal that is wonderful!
I've been meaning to talk more about food so I'll try and get a chance soon. Different things work for different people. I personally cut out all processed foods...no high fructose corn syrup!!!!! I also eat about every 2 hours...this helps keep your metabolism burning and actually raises it...surprise surprise...eat more loose weight...just make sure you eat the right things! More on this to come...
Okay ingredients:
Orowheat double fiber english muffins (these are only 110 calories each)
1/2 cup egg beaters
low calorie cheese like laughing cow light or veggie cheese
3-4 slices of lean turkey
toast your english muffins
add cheese and turkey
pour the egg beaters in a flat pan and let them cook...then use a spatualy to fold them over egg mc muffin style
add the egg to the muffin with a little salt and pepper... there you go!
this is 245 calories and very well balanced..
about two hours later I have a slice of toasted double fiber orowheat bread (70 cal) with a tablespoon of almond butter (a total of 165 calories) for my prework out snack. If I'm going on a long run I'll make a peanutbutter sandwitch with sliced bananas. This is a bit more caloric but geez when you are burning up to 1000 calories you don't have to worry about that...you need to make sure you are fueling your body with the right stuff so you have energy and don't cramp up!
Okay...next installment on recovery snacks...
oh...I also love the Kashi go lean crunch cereal...this has a great balance of protein and is high in fiber..
and if you are wanting oatmeal I would go the steel cut route. I have a wonderful recipe from Moosewood restaurant for steel cut oatmeal that is wonderful!
I've been meaning to talk more about food so I'll try and get a chance soon. Different things work for different people. I personally cut out all processed foods...no high fructose corn syrup!!!!! I also eat about every 2 hours...this helps keep your metabolism burning and actually raises it...surprise surprise...eat more loose weight...just make sure you eat the right things! More on this to come...
Sunday, May 17, 2009
Week 1 Lifting Workout
Okay, here's a great at home lifting routine I pulled from Oxygen's May 2009 magazine. You might still be able to pick up a copy in the store. These are Three quick circuit workouts over a span of 3 weeks that take no more than 30 minutes out of your busy day!
20-min beginner plan
do two sets of 12 to 15 reps of each exercise
Week 1: Do workout 1 three times this week
according to the magazine, "By doing the same workout three times each week, you'll maximize your efficiency. "Repetition allows for the establishment of new movement patterns and the enhancement of existing neuromuscular movement patterns, eventually making our movements more efficient and enhancing our skill at whatever activities we're participating in,"."
Workout 1 (2 sets 12-15 reps, 3 times a week)
1. Dumbell squat
2.Push-up
3. Bent-over row
4.Shoulder press
5. Hammer curl
If you do not know how to do these lifts simply google them. I did a quick search for them and found videos/pictures pretty easily
Good luck! Lemme know how it goes!
Oh...remember to try and get 3 45 min cardio sessions in a week where you have your heart rate elevated in the 130-160 zone
Also, keep a food journal and watch how many calories you are consuming in a day. This will give you a good idea by the end of the week if you are consuming too many calories or not enough to reach your goal! Oh! And remember not all calories are equal. For example, a banana has about 130 calories...but it is totally awesome for you!!!!
If you have any questions, ask away.
20-min beginner plan
do two sets of 12 to 15 reps of each exercise
Week 1: Do workout 1 three times this week
according to the magazine, "By doing the same workout three times each week, you'll maximize your efficiency. "Repetition allows for the establishment of new movement patterns and the enhancement of existing neuromuscular movement patterns, eventually making our movements more efficient and enhancing our skill at whatever activities we're participating in,"."
Workout 1 (2 sets 12-15 reps, 3 times a week)
1. Dumbell squat
2.Push-up
3. Bent-over row
4.Shoulder press
5. Hammer curl
If you do not know how to do these lifts simply google them. I did a quick search for them and found videos/pictures pretty easily
Good luck! Lemme know how it goes!
Oh...remember to try and get 3 45 min cardio sessions in a week where you have your heart rate elevated in the 130-160 zone
Also, keep a food journal and watch how many calories you are consuming in a day. This will give you a good idea by the end of the week if you are consuming too many calories or not enough to reach your goal! Oh! And remember not all calories are equal. For example, a banana has about 130 calories...but it is totally awesome for you!!!!
If you have any questions, ask away.
Thursday, May 14, 2009
elliptical interval workout
Here's a great elliptical interval workout I do at the gym a lot:
http://www.fitsugar.com/689329
Just print it out and take it to the gym with you!!!!
http://www.fitsugar.com/689329
Just print it out and take it to the gym with you!!!!
While at the grocery store...
okay, so the next time you are at the grocery store find the magazine section. There are a couple great magazines out there that have fitness tips for women. Oxygen is one of them. Now, this is a magazine for woman who body build and general weight lifting. Ignore all the hydroxycut ads and scary man-women. They have some great recipes for eating clean and some really good workout routines in here. They give clear and accurate pictures of all the different routines with example sets, reps, and rest time. Shape, Fitness, and Self also have good workout routines. Check them out and see what's right for you. I subscribe to Oxygen and Runner's World.
fat burning
Here's a GREAT article on fat burning with tips:
http://www.ediets.com/news/NewsArticle.jsp?componentPath=&itemType=&start=1&id=87592#article
http://www.ediets.com/news/NewsArticle.jsp?componentPath=&itemType=&start=1&id=87592#article
Wednesday, May 13, 2009
15 lunches under 400 calories
http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/the-you-can-do-it-diet-lunch-choices/?sssdmh=dm17.379943&esrc=emrb20509ag2a&email=1526048499
Here's the link! These look delicious!!!! Just wanted to give you some ideas!
Enjoy! YUM YUM! :)
Here's the link! These look delicious!!!! Just wanted to give you some ideas!
Enjoy! YUM YUM! :)
random morning thought before I have to go
The most important thing is you find a cardiovascular activity that you enjoy. I love running, my husband hates it. He likes basketball...but it's hard to get a group of guys together. He often does the elliptical at the gym and is satisified with that. So, I think it's important that you find a cardiovascular activity that you enjoy that will help you get your heart rate in your target zone. Other people have asked me what else can they do since they don't run and I suggest the elliptical because it is a low impact activity that is easy on the knees yet can get your heart rate up. You have to find what works best for you so you can stick with it. Okay...more on your target heart rate zone and a beginners monthly schedule to come.
Have a great day!
Kate :)
Have a great day!
Kate :)
Tuesday, May 12, 2009
A Week in the Life
Here's my schedule for this week: cardio/run/weight lifting/yoga/food menu
Please keep in mind I didn't start out at this level!!!!! If I haven't freaked you out I'll give you more specifics.
Every morning after I take my daughter to school I do a little yoga routine for 15 to 20 min.
Monday
50 min interval cardio on the elliptical at the gym
weights: Chest, shoulders, Triceps
chest- bench press 4 sets, 6 reps heavy / flies 4 sets, 15 reps light
shoulders-standing shoulder press 4 sets 6 reps heavy / lateral raise 4 sets 15 reps light / shoulder shrugs 4 sets 15 reps light
triceps - dips 4 sets 6 reps heavy / rope press down 5 sets varied weights varied reps per set
Abs- core work (have to have a strong tummy and back!!!)
3 to 4 sets of each 10-15 reps
decline plank, knee tuck on ball, side plank w/ twist, ball crunch, fingers to heel touch, cross over crunch, v-up on stability ball pass, double crunch, hanging leg raise on captain's chair
Tuesday
11 mile run, 8:20 pace, anaerobic and aerobic
Wednesday
45 min interval on elliptical
weights- quads, hams, glutes
quads
smith machine squat 4 sets 6 reps heavy / dumbell lung 4 sets 15 reps light / plie squat 4 sets 10 reps
hamstrings
lying hamstring curl 4 sets heavy / stiff legged deadlift 4 sets 15 reps
inner thigh 4 sets 10 reps
outter thigh 4 sets 10 reps
Abs
twisting bench crunch 3 sets 15, 12, 10 reps
toes to ceiling 3 sets ""
reverse crunch """"
knee tuck """""
Thursday
8 mile interval run on the treadmill, adv heartrate 158 or so Max in the 170s
Friday
50 min interval on elliptical
weights- back and biceps
back-wide grip pull down 4 sets 6 reps heavy/ one arm row 4 sets 15 per arm light
biceps:
5 sets, varied weights, varied reps
calves seated calf raise 4 sets 10 reps
Abs
captains chair 3 sets 15, 12, 10
decline reverse crunch """"
medicine ball decline crunch """"
crunch """"
scisssor """
bench v-up """
stability ball hip thrust """"
Saturday
10 mile out door run varied intensity
Sunday
rest
yoga class in the afternoon
Every month I change my weight lifting routine
Meals
I'll just post dinners for now..if you want more detail I can do that too..you're probably freaked out right now...but it's really not that much!
Monday
penne with creamy walnut sauce
Tuesday
salmon loaf, broccli soup, sweet potato
Wednesday
pancakes (Kerby Lane whole wheat apple..ummm yum), eggs (egg beaters), fruit
Thursday
whole wheat spinach lasagna (this is a south beach recipe that I like)
Friday
veggie burger, homemade red potato fries
Saturday
homemade whole wheat veggie pizza
Sunday
whole wheat fusilli with veggies and turkey sausage
Okay...so..was this too detailed? Should I start out more basic? Do you want more specifics? Are you like...uhhh...what's a stiff legged deadlift? If so I can do that. I'm not sure where your weight lifting knowlege is at. Believe me, this is all stuff you can learn on your own. You DO NOT need a personal trainer. I'm not trashing personal trainers, they have their place. But, I do think with enough knowlege any woman can learn about weight training. I believe it's VERY important to strengthening your body and preventing osteoperosis and general injury. Weight lifting in an anerobic activity. It helps boost your metabolism and keeps you burning extra calories the rest of the day. Don't worry, you won't look like a she man. I think the only women who do are ones who take steroids and a lot of other crazy witch doctor supplements. Don't want to pay for a gym membership? No problem. You can buy 5, 8, and 10 lb. weights at Target for $8 each and start out at home. I can post an at home routine if you like to start out with.
As for diet, first weigh yourself. Figure out your BMI. If you don't know how to do this I can post some links to some online BMI calculators and ideal weight calculators. This will help set a goal for you. Or, you might want to sent an even goal. Like a triathalon or a 5K or 10K..or marathon!!!! I personally believe in heartrate training and think getting your heart rate in the right zones for the right amount of time is ideal. To do this you need a cardio machine that will tell you or a heartrate montior. If you want more info. on this I can go into more detail. I basically count calories. I do not take any weight loss supplements. I do take fish oil supplements...but that's it. Please keep in mind that women shouldn't consume less than 1200 calories a day. Okay...so if you are SERIOUS and want me to put you on a plan I can do that here on the blog. Whatever, let me know what your goals are and what you want. I'll try and help you out as much as I can.
Ask AWAY! :)
Please keep in mind I didn't start out at this level!!!!! If I haven't freaked you out I'll give you more specifics.
Every morning after I take my daughter to school I do a little yoga routine for 15 to 20 min.
Monday
50 min interval cardio on the elliptical at the gym
weights: Chest, shoulders, Triceps
chest- bench press 4 sets, 6 reps heavy / flies 4 sets, 15 reps light
shoulders-standing shoulder press 4 sets 6 reps heavy / lateral raise 4 sets 15 reps light / shoulder shrugs 4 sets 15 reps light
triceps - dips 4 sets 6 reps heavy / rope press down 5 sets varied weights varied reps per set
Abs- core work (have to have a strong tummy and back!!!)
3 to 4 sets of each 10-15 reps
decline plank, knee tuck on ball, side plank w/ twist, ball crunch, fingers to heel touch, cross over crunch, v-up on stability ball pass, double crunch, hanging leg raise on captain's chair
Tuesday
11 mile run, 8:20 pace, anaerobic and aerobic
Wednesday
45 min interval on elliptical
weights- quads, hams, glutes
quads
smith machine squat 4 sets 6 reps heavy / dumbell lung 4 sets 15 reps light / plie squat 4 sets 10 reps
hamstrings
lying hamstring curl 4 sets heavy / stiff legged deadlift 4 sets 15 reps
inner thigh 4 sets 10 reps
outter thigh 4 sets 10 reps
Abs
twisting bench crunch 3 sets 15, 12, 10 reps
toes to ceiling 3 sets ""
reverse crunch """"
knee tuck """""
Thursday
8 mile interval run on the treadmill, adv heartrate 158 or so Max in the 170s
Friday
50 min interval on elliptical
weights- back and biceps
back-wide grip pull down 4 sets 6 reps heavy/ one arm row 4 sets 15 per arm light
biceps:
5 sets, varied weights, varied reps
calves seated calf raise 4 sets 10 reps
Abs
captains chair 3 sets 15, 12, 10
decline reverse crunch """"
medicine ball decline crunch """"
crunch """"
scisssor """
bench v-up """
stability ball hip thrust """"
Saturday
10 mile out door run varied intensity
Sunday
rest
yoga class in the afternoon
Every month I change my weight lifting routine
Meals
I'll just post dinners for now..if you want more detail I can do that too..you're probably freaked out right now...but it's really not that much!
Monday
penne with creamy walnut sauce
Tuesday
salmon loaf, broccli soup, sweet potato
Wednesday
pancakes (Kerby Lane whole wheat apple..ummm yum), eggs (egg beaters), fruit
Thursday
whole wheat spinach lasagna (this is a south beach recipe that I like)
Friday
veggie burger, homemade red potato fries
Saturday
homemade whole wheat veggie pizza
Sunday
whole wheat fusilli with veggies and turkey sausage
Okay...so..was this too detailed? Should I start out more basic? Do you want more specifics? Are you like...uhhh...what's a stiff legged deadlift? If so I can do that. I'm not sure where your weight lifting knowlege is at. Believe me, this is all stuff you can learn on your own. You DO NOT need a personal trainer. I'm not trashing personal trainers, they have their place. But, I do think with enough knowlege any woman can learn about weight training. I believe it's VERY important to strengthening your body and preventing osteoperosis and general injury. Weight lifting in an anerobic activity. It helps boost your metabolism and keeps you burning extra calories the rest of the day. Don't worry, you won't look like a she man. I think the only women who do are ones who take steroids and a lot of other crazy witch doctor supplements. Don't want to pay for a gym membership? No problem. You can buy 5, 8, and 10 lb. weights at Target for $8 each and start out at home. I can post an at home routine if you like to start out with.
As for diet, first weigh yourself. Figure out your BMI. If you don't know how to do this I can post some links to some online BMI calculators and ideal weight calculators. This will help set a goal for you. Or, you might want to sent an even goal. Like a triathalon or a 5K or 10K..or marathon!!!! I personally believe in heartrate training and think getting your heart rate in the right zones for the right amount of time is ideal. To do this you need a cardio machine that will tell you or a heartrate montior. If you want more info. on this I can go into more detail. I basically count calories. I do not take any weight loss supplements. I do take fish oil supplements...but that's it. Please keep in mind that women shouldn't consume less than 1200 calories a day. Okay...so if you are SERIOUS and want me to put you on a plan I can do that here on the blog. Whatever, let me know what your goals are and what you want. I'll try and help you out as much as I can.
Ask AWAY! :)
what I do...
So, some old friends from highschool saw a picture of me from Thankgiving and wanted to know my "secret"...I told them I would email a typical week for me with some tips and suggestions. Then I thought, well...I'll just blog it because I'll only think of stuff as it comes to me and it will make it easier for anyone else who asks and I won't have to root through old emails to send. So, I'll post a little before/after pic. Although, I'm still a work in progress. Then I'll get started :)
Kate
Kate
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