First, it should be noted that I do a much better job of eating/not eating on the weekends...when I am at home. When I am at home, and behaving, I eat when I am hungry. At work on the other hand, I eat like a pretty dairy cow from the great state of Vermont (shout out to Angie! Hey girl Hey). In other words, I graze. At work I eat to fill time, out of frustration, or when I am bored. I eat because "Look! It's 10:07am....must be snack time".
So when Amy is on point, feeling in control, and making wise choices...the day might look like this:
Breakfast: half a protein bar (I only ate half bc it was kinda yucky)
Snack: 1/4 peanuts
Lunch: 1.5 cups of cream of tomato black bean soup (new recipe, made at home)
Pre-workout snack: half a protein bar
Dinner: 2 ounces of pork chop, 1/2 cup mashed taters, a few green beans and a cornbread muffin (that damn muffin snuck it's way on my plate)
Dessert: SF pudding with fresh raspberries
water for the day: 100 ounces
DIET sunkists for the day: 30 ounces
So there you go. It would have been even better if I hadnt had the peanuts, the muffin, or the diet sunkist...but I can't be perfect :)
At circuit yesterday I burned 350 calories. When we do circuit training, we work with free weights for 50 minutes without a break...just rotating from one workout to another. What I love about circuit is that I have different weights to choose from and can tailor the workout to my level.
Here is what I do and here are the stations.
Sitting squats or plie squats. I showed you a diagram of the plie squats yesterday, and the sitting squat is like you are getting ready to sit on a toilet.
Chest flies and chest press. I use 25 pound dumbbells for those.
Upright rows and shoulder shrugs. For upright rows I use 20lb dumbbells, and for shoulder shrugs I use 30lbs.
Superman and bridge.
Straight leg dead lifts (great for hamstrings). I use two 40 pound dumbbells.
Standing shoulder press. 20 lb weights
Ab wheel/plank/medicine ball.
Tricep extension and curls. For curls I use 25lb dumbbells, and for the tricep extension I use one 25lb dumbbell.
And that is it. We do 30 seconds at each station and then move on to the next. If there are multiple things to do at one station like the ab station, we alternate each round. So I my do the ab wheel one time, the plank the next, etc. We do 7 complete rotations.
Have any of you ever tried the ab wheel?
I am not going to lie to you. It is badass. You can purchase them just about anywhere and usually for under $10. Tracey and Heather (our trainer) do it with ease. I do it with the shakes of a magnitude 8 earthquake. Heather said that in one of her college classes they hooked her up to little electrodes and machines that measured muscle use and engagement, and that the ab wheel practically worked every muscle in your back, stomach, and arms. More effective than the traditional crunch or sit-up.
I will take my camera next time and take pictures of our little workout room!
Until then my beautiful shiny people...keep fighting the good fight!