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.