Well today didn’t turn out to be a great day for the Dawgs but I am still very proud of our season and how hard they worked- still proud to call myself a Dawg! Anyways, early this afternoon I headed to the gym to do cardio and abs. Instead of doing 30 or 40 solid minutes of elliptical or stairmaster I decided to change it up and it really got my heart pumping and made me sweat! It went like this:
5 minutes elliptical: incline 10, resistance 9
get off machine and do 15 (shoulder width apart) squats with body weight. the last 5 reps- pulse at the bottom for 3 for ultimate burn!
5 minutes elliptical: incline 12, resistance 9
get off machine and do 10 (each leg) alternating front lunges
5 minutes elliptical: incline 8, resistance 8
get off machine and do 15 plie squats: this is where you have your legs wider than shoulder width and your toes pointed outward- works your inner thighs and butt. For the last 5 of the set pulse for 5 at the bottom.
repeat this once for a total of 30 minutes on the machine!!
I followed this cardio session with a challenging ab circuit and other toning core exercises.
It’s the holiday season….
So, we all know that with the fun of the holiday season comes meals and parties filled with high fat dishes as well as pies galore! I certainly had my fill over the Thanksgiving break which was no surprise- it’s kind of inevitable right? When I got back to Athens last weekend I knew that I needed to get back on track with eating healthy and exercise. Mind you I did exercise almost every day while I was home for the break (including dragging half of my family to a 90 minute “turkey burner” spin class the morning of thanksgiving… it was awesome) but I really wanted to focus on my eating.
Like I said in my last post, at the end of my time being vegan I felt as if I was not eating a very balanced diet at all- too many carbohydrates and sweets! Since I have started back on my old diet I have felt so much more satisfied with my meals, not to mention I stay full so much longer. But I have realized that my body is not exactly where it used to be before my whole “vegan phase”. Before becoming vegan I truly ate a very healthy diet- lean meats and low-fat dairy, whole grains, fruits, veggies, you get the idea. I have been feeling really good about my meals since I have been back and feel like I’m on the right track to getting back to where I used to be. A couple things I recommend and have been doing myself:
- Fill up on fresh food at the grocery store (my favorite: Publix): Staples in my shopping cart include skim milk, 0% greek yogurt, reduced fat white sharp cheddar cheese, fresh fruits- apples, bananas, grapes, carrots, tomatoes, sweet potatoes, kashi 7 grain frozen waffles, old fashioned oats, low sodium sliced ham. Being prepared with easy but healthy food has helped me stay on track throughout the day!
- Keep a food journal: Now I know this may be seen as silly or “unhealthy” but it really helps me see how balanced I am eating and also helps me gage whether I am eating too much or too little. You would be surprised at how fast the calories count up! Being aware of the calorie ranges of your meals/snacks can help when trying to get to your healthy weight.
- Stay hydrated! I can’t tell you how many times I have thought I was hungry when I was really just dehydrated. When you’re dehydrated sometimes your body mistakes that for being hungry which cues the hunger signals that may confuse you. It is recommended that you drink 8 glasses of water a day- more if you work out! Sometimes when I think I may be hungry for a snack but not sure I drink a glass of water first, wait 10 minutes and if I’m still hungry I eat a snack!
- Eat balanced snacks: I used to be the type of eater who ate 6 or more small meals a day. I feel that I have gradually become someone who eats 3 main meals a day but I could not make it through the day if it weren’t for snacks! I have at least one, usually two or more snacks in between meals. Lately I have been having either a protein drink (8 oz skim milk with scoop of vanilla whey protein powder), fruit and greek yogurt, or a bar. Obviously there are many other snacks I have in addition to those but I try to keep the snack fairly low in calories but high nutrients (protein for example).
- Move your booty! I typically work out 6 days a week, forcing myself to take one off day a week to let my body fully re-cooperate. For cardio lately I’ve been loving the Stairmaster and Zumba! I’m tellin’ you, that Stairmaster kicks my butt and makes me sweat so much!! It works every muscle in your legs and butt- its amazing. I had been doing 2 body part a day weight workouts but just switched to full body weight workouts where you do one exercise for biceps, triceps, chest, back, and shoulders in one session. It’s nice to change things up every so often- it keeps you body guessing. I tend to work abs every other day switching on and off between toning and building exercises- I’m hoping to post a great ab workout soon.
- Don’t sweat the small stuff: Yeah so maybe that big piece of cake sounded like a better idea before you ate it but hey- its okay to indulge from time to time! Beating yourself up about it only makes you feel bad as well as making it more apt to happen again in the near future. The best thing to do is move on and make healthier choices the rest of the day! One little treat doesn’t have to ruin your day- get passed it, learn from it and move on!
Well it’s off to bed for me… I will most likely be dreaming of weather like this for the rest of the week:
keep dreamin’ right?? oh how I love West Palm Beach…