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The plan for today (March 5)

Tuesday, March 05, 2013

Today's plan:
emoticon drink my water.
emoticon avoid caffeine for the rest of the day.
emoticon stay within calorie range.
emoticon emoticon run 5 kms after my cardio/ST class tonight.
emoticon lose this funk I'm in.
emoticon meditate before bed. (5-10 minutes)

  
  Member Comments About This Blog Post:

PKCTTS 3/5/2013 5:07PM

    Good plan, how's it working out for you?

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CARILOUIE 3/5/2013 4:56PM

    How'd you do??

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BILLALEX70 3/5/2013 2:19PM

    Plan the work, work the plan.

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BLC21 Week 7 Challenge

Tuesday, March 05, 2013

Hitchcock week - LIFEBOAT - Plan your meals for 5 days and make a grocery list:

Breakfast:
Tuesday through Friday - Cheerios w/1% milk, banana, coffee w/SF french vanilla creamer
Saturday through Sunday - Maple & brown sugar oatmeal, banana, 1% milk
Lunch:
Tuesday through Friday - soup and/or sandwich and/or salad
Saturday - Wendy's chicken sandwich (post blood donation)
Sunday - Tim Horton's chili (post 10km run)
Dinner:
Tuesday and Wednesday - PB&J sandwiches (pre-run club)
Thursday - pork loin chops, rice and steamed vegetables
Friday - fajitas, salad
Saturday - BBQ steak, baked potatoes, salad

*rounding this out (snacks) - greek yogurt, almonds, fruit salad (melon/pineapple/strawberries/grapes), baby bel cheese


To purchase:
sirloin steak
almonds
fruits for salad + bananas
1% milk
salad ingredients (spinach, tomatoes, cucumbers, peppers, carrots)
sandwich meat
RTS soups

  


Jackie Warner

Friday, March 01, 2013

I tried to post a link to this but it failed. Credit given at the bottom.

Rev Up Your Reps

"It's not how long but how strong and intense you're making your workouts," says celebrity trainer Jackie Warner, the author of 10 Pounds in 10 Days. "The mistake a lot of people make is doing too much of the wrong kind of cardio." Want to burn more calories in half the time of your regular routine? Incorporate these speedy fat-melting strategies at your next sweat session.

By Jenna Autuori-Dedic
The Plan

Get set to sweat and sculpt with Jackie Warner's 18-minute cardio acceleration session. Complete this routine three times and you're guaranteed to need a towel when you're done.
0 to 5 minutes

Do 15 reps of each of these moves:

15-pound-dumbbell squat: Hold a dumbbell in each hand with arms by sides and palms in, then squat.

10-pound-dumbbell lunge: Hold a dumbbell in each hand with arms by sides and palms in, then step right foot forward, bending right knee 90 degrees. Return to standing with feet together; repeat with left leg.

Push-ups

10-pound-dumbbell bent-over row: Stand with feet slightly wider than hip-width apart, holding a dumbbell in each hand with arms by sides and palms in. Hinge forward so that your back is 90 degrees to floor; drive elbows behind you, bringing dumbbells by ribs.

10-pound-dumbbell military shoulder press: Stand with feet hip-width apart, holding a dumbbell in each hand. Bend elbows to bring dumbbells to shoulder height in goalpost position, palms out. Press dumbbells overhead, keeping arms slightly bent.

10-pound-dumbbell biceps curl: Hold a dumbbell in each hand with arms by sides and palms up, then curl weights toward shoulders.

Triceps dips: Sit on bench, palms next to hips and fingers pointing forward. Extend legs forward, keeping heels on floor and back straight, and then bend elbows to lower your body; repeat.

5 to 6 minutes

Choose your cardio move: Jumping rope, jumping jacks, star jumps, or mountain climbers

For a longer workout, try a five-minute HIIT like the one mentioned below.
Fat-Melting Strategies Work the upper and lower body simultaneously.

Doing movements that hit multiple muscles -- like a squat with a shoulder press, or a lunge with a biceps curl -- will zap more calories than movements that isolate individual body parts. "During a short workout, this is the fastest way to bump up your heart rate and keep your body in a fat-burning zone," Warner says.
Rep, don't rest.

Group your exercises -- for instance, push-ups, squats, and lunges -- and perform them as a series without taking a break. "You'll maximize your calorie burn if you do more work and keep your downtime to a minimum," Warner notes. If you must take a breather, make it no longer than 15 seconds.
Take a HIIT after each circuit.

"Tackle all your strength moves first, then go all out on the treadmill for high-intensity interval training," Warner says. Try this: Start with a 12 percent incline and walk at a fast pace (3.8 miles per hour) for two minutes. Then decrease the incline to 0 percent and run hard (6.0 to 8.0 miles per hour) for another two minutes. Finish with a slow jog (3.5 to 4.0 miles per hour) for the final 60 seconds. "You're spiking your heart rate with these short spurts while toning your lower body on the inclines," Warner says.

Originally published in FITNESS magazine, March 2013.

  
  Member Comments About This Blog Post:

LKSTARR 3/21/2013 10:04AM

  Anyone know the approx. calorie burn doing the 30 minute version with the 5 minute HIIT sessions?

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MARGARITTM 3/1/2013 2:54PM

    HMM like the idea

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BLUE42DOWN 3/1/2013 12:03PM

    Hehe, the Rep, don't Rest (grouping exercises) is something I definitely do. Sitting or standing for 30s between sets seemed silly when I could work a totally different muscle group. I usually alternate between two - core, lower, or upper - and try to do the ones that need certain equipment together (like crunches on the exercise ball, then hamstring / leg curls with it.)

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Maintenance math..

Saturday, February 16, 2013

Admittedly, math has NEVER been my strongest subject. Unless, it's the simplest of simple math OR I have a calculator, I'm SOL. However, it didn't take much of a math whiz to figure out that, somewhere along the way, I'm going to be in big trouble now that I'm trying to maintain my current weight. Here's the story:

My weekly (maximum) intake of calories is (7*2110) 14,770
My daily BMR is 1557 (approximately) and that burns 10,889 calories weekly

At this point, I'm taking in 3,871 calories per week more than my body naturally burns. HOWEVER, I like to exercise and, on average, burn about 3,100 calories a week. Unfortunately, that still leaves 771 calories left to run amok. Bottom line is, every five weeks(ish), I can expect to GAIN a pound.
Not good. Not good at all.

It's also not how things have been going in the real world. Now that I've got all this off my chest, I think I'll just forget about the math and enjoy the level of health that I've achieved. It seems so much easier than the analyzing of numbers...

  
  Member Comments About This Blog Post:

JO88BAKO 2/19/2013 5:30PM

    Hi! Thanks for asking about the mushrooms. I took the stems out, fine chopped them, also onion, flaked in about a half can of Albacore tuna, didn't have any lemon pepper, so a few drops of fresh lemon juice and black pepper, and 3 triangles of Laughing Cow swiss and about a tablespoon of ff mayo. Oh ya, garlic powder. Mixed it all up and stuffed them. Baked them in our toaster oven about 30 min at 350 on bake, then broil for a couple minutes.

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PKCTTS 2/19/2013 4:57PM

    This is a problem I hope to have very soon. Great job Penny.

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BLUE42DOWN 2/19/2013 1:40PM

    Just to be sure -- is that BMR number the absolute BMR (basal metabolic rate being what you'd burn lying completely still, not digesting, pretty much only breathing) or is it the adjusted BMR (usually multiplied by 1.2 for sedentary to get what you'd burn going through a normal daily life minus deliberate exercise)?


And, of course, BMR is just an average for a large group of people. Each of us has our own real range. I actually have a higher metabolism - which is seen in the way I can get away with eating near the top of a maintenance range and losing, as long as I'm not otherwise impacted (stress, salt, etc). If you're not showing gains over a month or two of that, then there aren't literally 700 or so calories on the loose waiting to stick to you.

That's the one math thing, and I ~DO~ love math, that is very frustrating with weight loss really. Pretty much EVERYTHING is averaged and has some inaccuracy built in. Nutrition labels? Very often have rounded numbers. Things don't come to even 10s, like 130 calories, yet labels often have that. Scales aren't always as precise as we think. My food scale can go up or down 3-5 grams while I have my back turned. My weight scale is in 0.5 pound increments and if I'm between can give me different results each time I step on it. Calories burned often includes our BMR amount (mine's about 15-20 calories per 15 minutes), so the more time we are exercising, the more padding or doubling up on the BMR amount our calories burned number has.

So don't think it is your math that is wonky. emoticon

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CRYSTLE4HIMTX12 2/18/2013 3:31PM

    emoticon I agree, enjoy your success and new level of health and fitness.

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GAYEMC 2/18/2013 10:32AM

    You've done great getting to goal! Forget the math, stay active, eat well and enjoy!

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WOODHEAT 2/17/2013 1:12PM

    Focus on your last paragraph. Enjoy the level of health you have now obtained! Stay active my friend and live the adventure!
Life is good!
Wood


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KAYOTIC 2/16/2013 9:47PM

    I agree with Gianna (and Cassie!) your numbers are estimates, so take that into consideration. If you are able to maintain your weight over time (say in a month you have not gained weight) then you are eating and moving at your maintenance level. If you notice in a month that you have gained weight, then you can start to play with your numbers, maybe a day or two where you eat at a lower amount of calories, or a day where you do more activity (say a long run if you are a runner).

Even without a calculator I'm sure you'll be able to figure it out if you look at those numbers!

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GIANNA345 2/16/2013 8:49PM

    If you not gaining weight, then maybe you are overestimating your calories, or underestimating your exercise. Anyway, it's an enviable place to be! :)

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CASSIOEPIA 2/16/2013 4:29PM

    I love math! Enjoy your health.

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Three words.. by James Fell

Saturday, February 02, 2013

www.chatelaine.com/health/fitness/th
e-three-words-that-are-crippling-your-
weight-loss/



" Itís just bad math to burn 300 calories exercising and feel it entitles you to a 500 calorie reward."

  
  Member Comments About This Blog Post:

GAYEMC 2/7/2013 4:41PM

    The feel good after exercise is the reward!

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JO88BAKO 2/5/2013 7:31PM

    Thanks for sharing!! Good luck with your WI tomorrow!

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-THINQ- 2/3/2013 8:31PM

    i DEFINITELY agree! since i stopped playin' this with myself, i have! been doing much better !

lol bobby d!

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BOBBYD31 2/2/2013 6:00PM

    awwww man that is where i have been screwing up, doing the math wrong

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ROBYNROSE26 2/2/2013 3:28PM

    Very interesting article, thanks for posting!

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