Personal Training
Food Prep Tips & New Spin Playlist
It sounds like there are lots of soup and stew lovers out there too! Anytime you all find a recipe for a warm, healthy, comforting stew please send it my way-I love trying new recipes! The Minestrone that I made this weekend is still serving as my leftovers this week! One stew that I am trying next was suggested from Julie, the recipe comes from Oxygen magainze and it is entitled “Curry Peanut Soup” It looks SO delicious! I cannot wait to try it!
My leftovers last night! I topped some minestrone soup on top of some extra roasted zuchinni and called it dinner!
Today started out like any other day for me. I had work later in the morning so I took advantage of the morning and went ot the gym for some weights. Today was shoulders and it was great. I have noticed however, that I do better with cardio in the morning and weights later in the day (around 3 or 4 pm) I seem to have more energy for lifting in the afternoon and more energy for cardio in the morning. Nonetheless, I worked hard and blasted my shoulders! Before I hit the gym, I enjoyed breakfast.
Oats (that I made the night before to save time in the morning) 1/4 C oats mixed with cinnamon and nutmeg. I topped the oats on 3 cooked egg whites and some fresh berries.
On Alyson’s blog yesterday she asked for some advice on getting up and to the gym early in the morning, so I thought I would share some tips that help me!
- When my alarm goes off I visualize. I know it sounds corny, but I visualize everyone else at the gym who is out of bed, working hard, sweating and then I think of my lazy bum in bed. This really does motivate me to get there fast!
- I think about all of the people that are already done for the day with their workout! It’s the best feeling to have your workout done, so I use this as fuel for me to get my butt out of bed!
- I leave my clothes right next to my nightstand already picked out. I climb out of bed and throw on my clothes even before I brush my teeth. This way I have NO excuse.
- I cook breakfast (usually oats) the night before, so all I have to do in the morning is heat them up and throw them on some egg whites (which take 1 minute to cook) This saves about 30 minutes in the morning!
- I dont know about you but at my gym I perfer the morning crowd way more than the afternoon crowd, so this motivates me to get there as well (the afternoon is mostly meatheads–excuse me if I offended anyone but you know what I mean…and High School/Middle School kids) who take up space, but don’t do much.
- Watching the Today show or GMA makes cardio fly by!
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I thought I would show you usually what my bag looks like when I go to work later in the morning and bring my lunch/dinner and some other eats. Just call me the tupperware lady
Bag of baggies and tupperware for the day! Yes, eating healthy takes prep, there is no doubt about it, but it is SUCH a money saver and I much prefer my own food!
My meal 4 (that I eat around 4:30) today was 1/4 C oatmeal and 1 scoop of chocolate whey protein powder. I cook the oats at work in the microwave and add in the protein powder. Depending on my hunger level, I will throw on some almond butter that I stash at work. My meal 4 is always a protein, carb, some fruit and some veggie (and some healthy fats if I need and want it!)
My veggies and fruit today were a cut up grapefruit, blueberries and green beans (the beans were previously frozen, I put them in a baggie and let them thaw out last night <-- Time saver!
Lunch was a salad in a tupperware with lots of veggies!
And 1/2 C cooked brown rice medley. I cook up a big batch of brown rice on Sunday or MOnday for the week. I keep it in the fridge so all I have to do is scoop out what I want and I’m good to go!
And lastly, my lunch is served! I also bagged some ground turkey (that I cooked in a big batch similar to the brown rice) so all I have to do is grab what I want and go! These are some easy to follow tips to make food prep way easier than slaving in the kitchen for hours. Yes it takes a bit of time, and also some organzation, but once you start prepping your food in advance and seeing the ease at which you can grab and go, you will never turn back! (and save lots of money!)
SPIN
Lastly, I have my spin playlist that I used tonight to teach class. It was a great one!!
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Artist
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Song
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To-Do
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Eddie Money
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I think I’m in love
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Warm up
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Aerosmith
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Dude looks like a lady
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3rd position climbing, adding resistance throughout the song
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Papa Roach
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Kick in the Teeth
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Seated climb, slowy adding resistance throughout
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Mental Madness Allstars
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The Anthem
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Sprints-30 seconds on, 30 seconds off
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Taio Cruz
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Take me back
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30 seconds switching back btwn 2nd + 3rd position, adding speed in 3rd position (med resistance)
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Aerosmith
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Rag Doll
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Seated endurance, med-heavy resistance
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Enrique Iglesias ft Ludacris
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Tonight (I’m loving you)
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3rd position intervals—adding speed during the intervals—med resistance
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Blondie
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Call Me
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Jumps in counts of 4, 6 and 2 (45 seconds for each) light-med resistance
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Kenny Loggins
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Danger Zone
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Sprints-start with 30% top speed, then 60% then 90% then all out sprint (30 seconds each level)
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Barcera
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Secret of Love
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3rd position endurance/climb med-heavy resistance
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Rihanna
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S&M
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Intervals at the chorus from seatedà3rd position (adding resistance and speed on the intervals)
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Journey
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Wheel in the Sky
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Cool-Down + Stretch
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Question of the day: Are you a brown bagger or do you buy your food during the week? What is a food prep tip that you want to share?
