Tuesday, September 30, 2008

Another wonderful day. I took my walk outside this morning as the weather was too lovely to pass up. I wanted to run SO bad but really need to stick to my plan of only running 3 days this week,  so I walked really fast and still managed to get a great burn! I felt great today, full of energy and ready to do my best. 

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. 









3 comments:

Leeanne said...

I saw your before and after shots on Katies blog, you look amazing, well done to you. I look forward to reading your blog daily also.

Kitty said...

i'm visiting you from katie's link

your transformation is nothing short of astounding and you should be well chuffed with yourself darls.

you're gorgeous.

emharvie said...

I found you on Katie's blog too... you look amazing! Well done girl!!!