Ginger Hummus and Pumping Iron!

Hey hey hey!! its FRIDAY. Phew. This week did FLY by, I think I blacked out the whole week and woke up friday...does this happen to anyone else? ok, moving on.


let me say I LOVE my new gym!! At first I was so sad to leave my gym and have to be forced to join this one, but after 3 visits I am in love. it is SO nice and the equipment is clean and top of the line. They have all the fun fitness gadgets I love like bosu's kettle-bells, dyna-disks, medicine balls, jump ropes, stability balls, power systems cable machine (rare to find in some gyms) They have lots of rooms to workout in and be more alone or I can be in the sea of smelly boys :) sometimes I like to workout there it makes me pump harder!

Some breakfast I have been enjoying in my new pad. Classic 1/2 C oats with frozen berries, chia, 2 egg whites and PB.

**I had a question asking what kind of oat bran I use..the answer to that is I just got it at Trader Joes. It was the toasted oat bran and comes in a big bag!

HOmemade GINGER HUMMUS

• 1 can chickpeas
• eyeballed EVOO 
• shake of garlic powder
• microplaned ~tbsp of fresh ginger (FRESH is key)
• Blended it in the bullet and TAH DAH...It was phenomenal, It puts Sabra to shame

Lunch was a whole wheat pita with tuna, baby spinach, tomatoes, sprouts, homemade hummus

Got a Vitamin Water 10 which is VERY RARE of me to get. I normally hate drinking calories, but since I am still getting over my cold, I though the vitamin C in here would help me. Meh, it was ok...I wouldn't jump to get another

Pickle juice or Thera Flu...whatev

1/4 C oats, cinnamon, Truvia

Mixed up with plain chobani. Its Heaven

Dinner was a Cambells Healthy Select Soup. I really like these! They are not salty at all and quite filling! This was the veggie and whole grain pasta one.

Josephs wrap with Turkey breast, baby spinach, red onion, tomato, homemade ginger hummus, mustard

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THat was THURSDAY. Below are some eats from TODAY. I hit the treadmill at work bright and early for 4.5 mile run. It was great! all different levels and speeds ranging from 6.0-8.0 and incline from 0% to 5%.

1/2 C oats with few slices banana, blueberries and strawberries, PB

Siggi's Vanilla. Now I tried the acai over the weekend, and i was meh about it, it was bitter in a wierd way. I know greek yogurt is bitter but Siggi's is not the same bitter as Chobani or Fage, its hard to explain!

PRO: Extremely thick and creamy, it felt like full fat yogurt!

CON: It had a wierd bitter aftertaste, still!

PRO: you can see real vanilla beans in there if you look closely!

CON: Still strange taste....I would give it a 6/10. I wouldn't be rushing out to get another one.

Some Kays Protein bites as well. 

Came home and made a huge jass with broc, baby spinach, cauliflower, red pepper, string beans (raw-Love these raw!) salsa and homemade ginger hummus

Whole wheat toast with LC wedge, salsa and Turkey breast for some PROTEIN.

---I hit the gym for some weights. I did circut style and tried to hit it all

SET 1

•  Reverse flys
• Jumping Jacks-1 min
• Step ups
• Walking Plie squats with pulses

SET 2

• Chest fly machine
• Jump rope-2 minutes
• Reverse bench crunch
• DB Bicep curls-together then alternating

SET 3

• Back Rows
• Push Ups
• Mountain climbers
• Squats with leg lift

REPEAT EVERY SET TWICE-338 cal's in 50 minutes.

Ate about 200 back right when I returned. 

• 1/2 C cottage cheese
• 1/2 Apple
• frozen raspberries and blueberries
• 1/2 scoop BSN cinnamon roll protein powder

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Here is some information about Muscular Endurance VS Muscular Strength!

How many reps and sets of each should I be doing? Is 8 better than 10, what if I can only do 8? What weight should I be aiming for? There are SO many questions when It comes to strength training that my clients always ask me about. I get everyone from the 25 year old guy who wants to gain muscle and the 50 year old woman who just wants to tone and work on her muscular endurance rather than build big muscles. I am going to try to help you clear the confusion about how many sets and reps by distinguishing the differences between training for muscular endurance and muscular strength.

The definition of muscular strength: the ability of your body’s muscle to generate force in a short period of time. This type of activity relies on anaerobic energy--allowing you the short burst of energy you need to lift a heavy weight. When you increase your strength you're often also increasing the size of your muscles as well as strengthening your connective tissues.

Muscular Endurance: the ability to sustain muscle contraction over a period of time without undue fatigue, or to maintain a specific percentage of max voluntary contractions for a prolonged period of time.

Science-blah blah (if you are interested!!)

Muscular Endurance Training.

Endurance training which involves, low resistance and high repetitions, leads to the following adaptations:

• Increased aerobic enzymes
• Increased mitochondrial density
• Increased capillaries
• More efficient contractions
• Possible changes in fiber type (e.g., fast twitch to slow twitch.

Muscular Strength Training.

Strength contributes to performance as well as puts stresses on the bones, which leads to stronger bones and a lower risk of osteoporosis. Strength training can also be used to tone muscles as well as improve your appearance and your shape (within genetic limits of course) Strength training, also called resistance training or weight training, involves high resistance and low repetitions and leads to the following adaptations.

• Increased contractile protein (actin and myosin)
• Tougher connective tissue
• Reduced inhibitions
• Contractile efficiency
• Possible increase in number of muscle fibers

Sample Beginner muscular endurance Program layout

Days Per Week	2-3 (non consecutive days)
Duration	Approx 30 minutes
Intensity	Sets: 1-2 Reps: 15-20 Rest Interval: :30sec-1:00 min * Percentage of 1 RM: (repetition Max) 40-60%
Type of Exercise	Start with machines so you have more stabilization for the movements. Choose 1-2 exercises for each muscle group
Progression	Add additional Sets and integrate free weights

*this is the optimal rest period  because you spend the same or less time resting than you do performing each set of exercises. You can look at this as a work-rest ratio of 1:1. This means that you spend the same amount of time resting as it takes to complete the previous set. Keep in mind that whatever you are training for, if you are a beginner, you need more rest because your body is not used to the demands you place on it.

Below is an example of a circuit style program you could begin with. Go through each exercise once, and then repeat the whole circuit again. Perform 30 seconds of jumping jacks in between each exercise to keep HR up! You can split up this workout into separate body parts for separate days but I have listed it so this can be preformed in 1 day, circuit style

PROGRAM

Muscle Group	Exercise	Sets/Reps
Legs/Glutes	Squats (body weight or hold body bar on shoulders)	2/15
Hamstring	Hamstring Roll ins	2/15
Chest	Dumbbell Lying Bench Press	2/15
Upper Back	Lat Pull down	2/15
Shoulders	DB shoulder Press	2/15
Biceps	Alternating Dumbell Bicep Curls	2/15
Triceps	Lying tricep French Press	2/15
Lower Back	Lying Back extension	2/20
Core	Crunches with Medicine Ball	2/20
Core	Stability Ball Roll outs	2/20

****Choose a weight that is challenging enough to feel fatigued after one set. Challenge yourself!


Sample Muscular Strength Program Layout

Days Per Week	2-3 (non consecutive days)
Duration	Approx 45 minutes
Intensity	Sets: 2-3 Reps: 3-6 Rest Interval: 2:00-3:00 minutes** Percentage of 1 RM: (repetition Max) 70%-95%
Type of Exercise	Start with machines so you have more stabilization for the movements. Choose 1-2 exercises for each muscle group
Progression	Add additional Sets and integrate free weights

 ** You will need a longer rest period when performing strength exercises because the longer the rest is to allow full phosphagen recovery before the next set.. Full recovery allows you to produce the greatest muscular force possible for each set performed, and thus receive the greatest absolute strength gains from your training.

Below is a list of body parts and 1 or 2 exercises per body part to give you an idea of the exercises. There are many ways of splitting up a workout such as lower body on 1 day and upper body on another. With a strength workout you can also split your workout by push/pull. This means the Push exercises (think chest press, Triceps press, DB chest fly, Tricep Kick back) would be on 1 day and the pull exercises ( Think biceps curl, Lat Pull down, back row) on another. I would not recommend doing a circuit style workout when building strength. You want to think about splitting up your body parts to get the most intense and effective workout to build strength.

You could set up your routine as follows:

Monday: Chest and Triceps

Tuesday: Legs and Abs

Wednesday: REST

Thursday: Back and Biceps

Friday: Shoulders, Traps, Abs

Saturday and Sunday: Cardio or Rest.

Muscle Group	Exercise	Sets/Reps
Legs/Glutes	Squats (Weighted or hold dumbbells by sides)	3/6
Legs Glutes	DB step Ups	3/8 (each leg)
Hamstring	Straight Leg Dead lift	3/6
Chest	Dumbbell Lying Bench Press	3/6
Upper Back	Lat Pull down	3/6
Shoulders	DB shoulder Press	3/6
Biceps	Alternating Dumbbell Bicep Curls	3/6
Triceps	Lying triceps French Press	3/6
Lower Back	Back extension Machine holding weight plate	3/6
Core	Weighted Rope Crunches	3/8
Core	Crunches with Punches	3/8

**Choose a weight that has you Maxed out by the last rep. This means you cannot perform another one past the last one.

If you want more ideas of exercises for different body parts of any questions Email me at Onefitfoodie (at) Gmail (dot) com…Stay 

PEACE AND LOVE!!