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 :)
Sunday, May 31, 2009
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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