Just checking in...searching for feedback... how's it going? How are you feeling? Any questions? Anything you need help with?
Kate :)
Monday, June 22, 2009
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 ;)
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