Archive | 3:14 pm

Back at it in the Gym

13 Oct

I could hardly wait for the morning to come.  I was ready for a kick butt workout in the gym.  My body was craving it and so was my mind.  In the gym today, I ran 20 minutes of intervals and lifted my pecs and triceps.

Here is what I did for my intervals as far as speed goes.  I am coming off a hip and back tweak so I didn’t run faster than 9.0 (I usually never run faster than 10.0):

  • 0-1 minutes:  4.0
  • 1-2 minutes:  7.6
  • 2-3 minutes:  4.0
  • 3-4 minutes:  8.0
  • 4-5 minutes:  4.0
  • 5-6 minutes:  9.0
  • 6-7 minutes:  4.0
  • 7-8 minutes:  8.6
  • 8-9 minutes:  4.0
  • 9-10 minutes:  8.0
  • 10-11 minutes:  4.0
  • 11-12 minutes:  9.0
  • 12-13 minutes:  4.0
  • 12-14 minutes:  8.6
  • 14-15 minutes:  4.0
  • 15-16 minutes:  8.0
  • 16-17 minutes:  4.0
  • 17-18 minutes:  9.0
  • 18-19 minutes:  4.0
  • 19-20 minutes:  8.6
  • 20-21 minutes:  4.0

After the intervals were over I did my strength workout.  I kept the exercises limited and really focused on going slow.  By the end of my workout my pecs and tris were shaking uncontrollably and basically still are.

Pecs

  • Chest Press- 25lbs 12 reps and 4 sets
  • Pec Fly- 15lbs 15-10 reps and 4 sets

Triceps

  • Triceps Pull Down on Cables- 40-50lbs 10 reps and 4 sets
  • French Press- 10lbs 10 reps and 4 sets
  • 1 Arm Extension- 10lbs 10 reps and 4 sets
  • Bench Dips- Failure 2 sets

Here are my heart rate stats:

  • Time:  00:58:26
  • Calories:  434 (35% fat)
  • Max Heart Rate:  199bpm (103% max)
  • Average Heart Rate:  146bpm (76% max)

Since I took the strength training slow today, I had a lower overall calorie count and also average heart rate.  My after burn should be significantly higher though.  I think I am going to change my workout routine slightly and I’ll post it on here once I make the changes.

Okay, on to other things.  Last night watching Glee I had dessert.  I had a bowl of apple crisp topped with homemade pumpkin butter, it was so good!

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Breakfast today is a cup of hot lemon water, one cup of black coffee and 2 eggs with one slice of dry Ezekiel Low Sodium 4:9 bread.  Yum!  Finally a change in breakfast!  Before I head off to work, I’ll have a flaxseed and chia seed drink.

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Morning Meditation

Motivation for Today:  Mexico (it will probably be my motivation for the next 24 days!)

Three Things I am Thankful for Today:  1-   The miners getting rescued 2-  That is Fall 3-  My Mom comes to Arizona tomorrow (I can’t wait!)  : )

My Goal for the Day:  Get all my work done today, which is a lot.  Clean the house for my Mom’s visit and do a pilates DVD tonight when I get home to relax!

Motivational Quote of the Day:  The greatest mistake you can make in life is to continually be afraid you will make one.  -Elbert Hubbard

What are you doing for a workout today? 

Leftovers for Dinner…again

13 Oct

So, we got home from work at around 4pm.  I was pretty hungry and started snacking on peanut M&Ms looking for a snack to eat to tide me over until dinner.  After about 15 M&Ms I decided to go ahead and just make dinner.  The Husband was hungry too.  I decided to make dinner so I wouldn’t snack on 400-500 calories and then eat a dinner that is about the same number of calories.  We ate a few hours ago and I am still full and satisfied.  If I get hungry again before bed, I can just have a protein shake (protein powder + water).  On tonight menu was dinner from last night.  That’s right.  We reheated the fajitas and had them for a second time.  I love leftovers.  I love I can come home from work and easily have a healthy dinner ready in just minutes.  No prepping involved!

Reheat vegetables and flank steak

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I added some homemade spicy peppers to the mix to jazz it up!

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Reheat tortillas

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Lets begin…

Place vegetables on a tortilla

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Sprinkle on cheese

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Spread on homemade sour cream

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Last, a heaping scoop of salsa on top.  Enjoy!

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I went back for more vegetables

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Dinner was served with the ever great H20!

Here is a recap of today’s snacks and lunch.

AM Snack-  Small Granny Smith Apple

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Lunch was salad and a pita sandwich

The salad consisted of lettuce, I used my salad spinner for the first time a while

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Cherry tomatoes

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Feta

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and walnuts

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We used this dressing- Green Garlic

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The pita had red onion

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natural nitrate free turkey meat and mustard.

All together

 

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Do you cook so you have leftovers?  Do you like eating leftovers?  What’s your favorite meal to make knowing you’ll eat it again for another meal?