Tuesday 9/30 Workout results - 70 mins of Cardio combo with 5 segments from Cathe Butts and Guts DVD
30 min fast walk outside followed by 20 min elliptical and 10 mins of incline walking on the treadmill - 2 mins at 4.0 mph and 5% incline then 8 mins at 3.5 mph and 15% incline
One legged squats holding one 11 lb DB - 40 full reps on each leg
Thrusting hammer punches - 24 reps on each side
Elliptical interval - 5 mins
One legged squats holding one 11 lb DB - 3 sets of 8 full reps then 8 pulse reps on each side
Treadmill interval- 5 mins at 3.5 mph and 15% incline
Fire walkers with resistance band - 100 reps non stop
Lunge/squat combo - 8 sets of 8 reps on each leg non stop
Time - 91.15 mins
Calories burned - 859
AHR -142/74% MHR - 181/94%
Totals for the week - M,T
Time - 198 mins
Calories burned - 1,902
Push ups - 120
Tuesday 9/30 Daily Intake -
Meal 1 - 6 egg whites scrambled with 1/2 cup brown rice, 1/2 apple with 1 tsp. of almond butter. 2 cups of green tea and 32 oz of water
Meal 2 - Pre workout meal - 1/2 cup of oat mixture cooked with water - no milk.
Meal 3 - 1 cup of White Bean Chicken Chili with 2 cups of raw zucchini with 1 tbsp. of Newman's Light Balsamic Dressing and 32 oz of water
Meal 4 - Protein pancake - 1/2 cup oat mixture with 3 egg whites, and 1/2 scoop of Optimum Nutrition protein powder topped with 1.5 tbsp. of strawberry jam.
Meal 5 - 3.5 oz of Chicken breast grilled with mushrooms, onion and eggplant - no oil added, and 1 cup of Soba noodles and red curry paste and 32 oz of water.
Meal 6 - 1 scoop of Optimum Nutrition protein powder with 1 cup of water, 1 apple with 1 tsp of almond butter and an additional 32 oz of water.