Yesterday morning I started my day with a new bowl for me! I made PB&J oats!
1/2 C oats, 2 eggwhites beaten in, frozen blueberries and chia. PB and Raspberry Jam atop!
I made a smoothie to take to work. this is the innards
- 1 C almond milk
- 1 C skim milk
- chocolate Amazing Grass superfood
- dollop of PB
- frozen berries
I also made this bag at work. Kettlecorn 100 Calorie popcorn! I LOVE THIS! I don't have it too often because I know I get sick of things easily if I overdo it, so a box of 4 bags really does last me a long time! It was a great snack. This HUGE bag has only 100 calories and 9g of fiber!
At this point I realized I forgot my camera charging at work, so no more pictures from yesterday. My workout for the day was a class I taught at work. It is a 15 abs, then 45 minute cardio sculpt class. I use weights, bosu ball, bands, body bar and of course bodyweight!
- Chest Fly's/chest press on the mat with feet at 90 degrees
- military Presses in seated crunch position
- Running on Bosu for 45 seconds
- Tricep french press on the bosu ball
- Bicep curls with Body Bar
- Mountain climbers
- Backwards lunges with lateral raise
- Glute kick backs on Bosu Ball
- Jumping Jacks
- Squat with side leg lift (alternating)
- lying hip abduction using Bosu ball
- Jump over imaginary line for 1 minute
- Forward lunge on Bosu ball with Overhead press
- Plie squat with vertical row
This was the class! it was awesome!
Today started out with a 4.2 mile run. I was feeling extra itchy today because my workout yesterday wasn't that difficult, as I was teaching and when I teach it is more important for me to watch the class and make sure everyone has proper form rather thatn focus on my own workout. After my run I did some abs
- Through the leg Ball Crunches
- Reverse Crunches
- Stability Ball Roll outs
- Crunches holding Medicine ball overhead
- Oblique bosu crunches
- The pilates 100.
- Repeat twice
Oats! 1/2 C with cranberries and Blueberries, chia, Crazy Richards on the side. I also had 3 eggwhites (unpictured)
inspired by Janetha, I thought I would give you guys a peak at my at work 'kitchen'
My microwave and HUGE fridge!! Thankfully not many people know about this little area so the fridge isn't too filled, Score for this Foodie!!
Can you spot my PB?
Usually I have lots more stored, but its Thursday. I bring 5 on Monday so I don't have to lug one each day and usually do have 1 a day!
@11:30 my last Pinata!! I def need to get more of these!
Some Chob's with cinnamon
With some Kays Protein bites.
TARGET AFTER WORK!!!!!! these are my goods!!
- 2 soups-Campbells Select Harvest and Progresso Light
- 3 Luna bars
- 2 Tuna packets and 1 Salmon packet
- Lettuce, Carrot chips, pickes
- cottage cheese, greek yogurt
- New Stride gum (yay)
- 100 calorie cocoa roast almonds
- Cute valentines day mug!
- Popcorn (thanks JULIE!)
- Hidden Valley ranch sesoning (Thanks JANETHA!)
----- Hope you enjoyed looking at my groceries! LOL
Lunch was made after my picture taking sesh. Salad with cukes, tomaters, carrot chips, lentils, red pepper, balsamic glaze and this non salt seasoning:
Orange peel! I loved how that was thrown in the mix! This seasoning is SO good! I have no idea where my mom got it!! I will ask her later.
Obviously a wrap! the innards contained tofu which was mixed with greek yog and mustard. There was lettuce, sprouts, tomaters, Sabra and picklesssss. AMAZING
This afternoon I am going BED shopping for my new apartment. I am about to leave to go meet my mom and obv not going empty handed
Apple (two in one day!) string cheese and 100 calorie cocoa roast almonds
I was asked by a client today about Heart Rate and the fact that Janetha talked about it on her blog, I just felt it was appropriate to chat a little bit about it!
Importance of heart rate training
Before I talk about heart rate training I just want to talk quickly about the importance of the heart itself. The heart is a muscle, just like any other muscle your body such as the quads or biceps. The heart is functioning and therefore, maintaining itself. The strength of your heart is the most important reason to maintain your fitness and health. With a regular exercise routine, the heart’s capacity will increase so that it can deal with increased tasks such as carrying things, house chores or even walking up the stairs more efficiently.
If you work regularly at certain levels of intensity, you will see improvements in your level of fitness. Toned muscles, loss of weight, improved cardiovascular and immune system and also strove volume (amount of blood pumped per beat) are all improvements that you will notice
Heart rate is the number of times your heart beats per minute. Reach what’s called your “Target Heart Rate” and the body becomes a calorie burning machine.
Proper heart rate is so important and significant to whatever your goals may be, whether is be losing weight, toning up or increasing your overall cardiovascular health, that trainers should always monitor their client’s heart rate.
I will take a simple analogy referring to a car. When you go outside in the cold, it is important to have your car a bit warmed up, which is the reason many of us (here in Boston) either have automatic car starters or we run out to our cars to start it about 5-10 minutes beforehand to let it warm up. Much like this, your workout has not fully begun until you have reached your target heart rate. To get the most out of your workout and be an efficient calorie and fat burning machine, warming up your body to reach that target hart rate is extremely important!
So, How exactly do you calculate your Target Heart Rate?
Well, generally speaking, Heart rate varies with age. But a persons target heart rate is 220-their age multiplied by .75 or .85 for increased intensity.
Example: Naomi is 23 years old. How would you find her Target Heart Rate?
220-(my age which is)23=197. 197 x .75= 147.8. So we have found that
my target Heart rate is 147.8.
Three types of Heart Rate
There are 3 types of heart rate readings. Resting Heart rate, exercise or ‘target’ heart rate and Maximum heart Rate
Resting Heart Rate: This is an indicator of your basic fitness level. The more conditioned your body, the less effort and fewer beats per minute it takes for your heart to pump blood through your body. This is why lance Armstrong for instance has a resting heart rate of 32-34 beats per minute which is amazing!
Exercise or ‘target’ heart rate: This is when your HR increases due to exercise. You should aim to be between 60-80% of your max HR during this time. For me: 220-23 (my age)=197 so 60% of 197= 118. 80% of 197=157. My goal during exercise is to be between 118 and 157 at all times!
Max Heart rate: This is the amount that the heart beats at 100% exertion. You should only reach your HR max under supervision. When you reach your HR max, you are hitting your Anaerobic Threshold which is where the body is essentially working out without oxygen. Threshold depends on fitness level and age. Anaerobic threshold can be damaging. The body can actually stop burning fat if it goes above your max HR
- What is your new favorite product that you have discovered? Mine is cocoa roasted almonds!!
- Do you have a Heart Rate Monitor? If so, do you exercise according to your Heart Rate?
- What is happening this weekend?! for me, I don't know yet!!
PEACE AND LOVE,