Happy June and Workout Wednesday

1 Jun

This morning was just like every other morning.  The dog got us up at 4:45am to go potty, the alarm went off at 5:02am and we were at the gym by 5:30am running on the treadmill.  Today was 20 minutes steady state treadmill running followed by triceps and back.  OMG.  By the end of the workout today, I was so exhausted and immediately when we got home, we went to work on getting breakfast ready. 

Here are my workout stats:

  • Time:  1:03
  • Calories:  446    40% fat
  • Max Heart Rate:  186  97% max
  • Average Heart Rate:  140  73%max

While running on the treadmill I read some fun facts I want to share with you all.  I get asked all the time, mostly from woman how much protein they should eat.  I think this excerpt does a good job of answering that question.  This is from Women’s Health Magazine, page 132 of the June 2011 issue in the article Eat More, Lose More!.

“Muscle growth is triggered by protein-rich foods.  In fact, every time you eat 10 to 15 grams of protein, you stimulate a burst of protein synthesis that helps build muscle.  And when you take in 30 grams, that period last about three hours.  ‘The most important diet upgrade for people who want to lose weight is to eat protein for breakfast,’ say Louis Aronne, M.D., director of the Comprehensive Weight Control Program at New York-Presbyterian Hospital/Weill Cornell Medical Center.  In one study, people who started their day with a meal of eggs dropped 65 percent more weight than those who ate bagels.  Your Plan:  Aim to eat between 0.54 and one gram of protein per pound of body weight.  Base this on your goal body weight.  So if you want to weight 130 pounds, you should eat 70 to 130 grams of protein a day.  Slim-Down Trick:  Eat more dairy.  Researchers found that people who ate three servings a day were 60 percent less likely to be overweight than those who consumed fewer than that.”

Eats from yesterday were as followed (Sorry my eats have been pretty boring, we need to go shopping):

  • Breakfast-  Eggs, Cheddar Cheese and Salsa on an Ezekiel Pita


  • AM Snack-  Banana and Almonds
  • Lunch-  Chicken Taco (chicken, romaine, salsa and a tortilla)
  • Dinner-  Chicken Caesar Salad with Walnuts


Since I missed my pm snack due to being at Real Estate Class, Keith and I ate dinner at 4:45pm.  Early!  I was starving when I woke up and had to grab a handful of almonds before heading into the gym this morning!

Okay, I got to run, but I hope you all have a great first day of June!  On my agenda today, real estate class from 9-12, train at 1 and have a meeting at 2:30.  Then its reading for tomorrow’s real estate class, cooking dinner and we are off to softball at 7:00pm for our 7:30pm game, then home to shower and finally bed time!  Yay! 

Question:  How much protein do you eat everyday?

Would anyone be interested to know what I do for my strength exercises each workout to get ideas for what you can do on your own?



10 Responses to “Happy June and Workout Wednesday”

  1. Shanna like Banana June 1, 2011 at 7:54 am #

    Lately I have been shooting for 70g but it is reeeealllly hard. If I dont think about it, I probably only consume 40ish.

  2. Mo June 1, 2011 at 1:46 pm #

    I probably consume between 40-70 grams depending on the day. I would love to see what you do for strength moves. I’m always looking for ideas on ways to switch up my strength routines.

  3. marissa June 2, 2011 at 4:51 am #

    I’d love to know your strength moves…thanks for offering! That’s where I’m least confident, I’ve got the cardio down but weights is a little hazy!

    LOVE the article about protein…I know I could still kick up my protein…I’m getting about 40g, but I really am trying to lose about 10lbs, so maybe I should step it up since my workouts are on target right now!

  4. allieksmith June 2, 2011 at 9:11 am #

    I have no idea how much protein I eat each day, but I am guessing not enough haha!

    I would love to see what you work out 🙂

  5. Maren June 2, 2011 at 10:53 am #

    I always love your eats so much. They’re so simple and delicious looking. Your breakfast eggs always have my mouth watering.

    • Kjirsten- Balanced Healthy Life June 3, 2011 at 5:55 am #

      Simple yet heatlhy! I like easy things! : )

      Eggs keep you fuller for longer and actually people who eat eggs for breakfast tend to weight less than those who don’t! So eat your eggs! : )

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