Personal Training
Tarjay Trip and HR Talk!
Hey Loves! I want to thank you all so much for responding to my post regarding Heidi yesterday. I think we all agree that the girl has lost her mind, looks 50 years old, and of course will not help her ‘musical career’
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Yesterday morning I started my day with a new bowl for me! I made PB&J oats!
1/2 C oats, 2 eggwhites beaten in, frozen blueberries and chia. PB and Raspberry Jam atop!
I made a smoothie to take to work. this is the innards
- 1 C almond milk
- 1 C skim milk
- chocolate Amazing Grass superfood
- dollop of PB
- frozen berries
Twas delish!
I also made this bag at work. Kettlecorn 100 Calorie popcorn! I LOVE THIS! I don’t have it too often because I know I get sick of things easily if I overdo it, so a box of 4 bags really does last me a long time! It was a great snack. This HUGE bag has only 100 calories and 9g of fiber!
At this point I realized I forgot my camera charging at work, so no more pictures from yesterday. My workout for the day was a class I taught at work. It is a 15 abs, then 45 minute cardio sculpt class. I use weights, bosu ball, bands, body bar and of course bodyweight!
- Chest Fly’s/chest press on the mat with feet at 90 degrees
- military Presses in seated crunch position
- Running on Bosu for 45 seconds
- Tricep french press on the bosu ball
- Bicep curls with Body Bar
- Mountain climbers
- Backwards lunges with lateral raise
- Glute kick backs on Bosu Ball
- Jumping Jacks
- Squat with side leg lift (alternating)
- lying hip abduction using Bosu ball
- Jump over imaginary line for 1 minute
- Forward lunge on Bosu ball with Overhead press
- Plie squat with vertical row
This was the class! it was awesome!
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Today started out with a 4.2 mile run. I was feeling extra itchy today because my workout yesterday wasn’t that difficult, as I was teaching and when I teach it is more important for me to watch the class and make sure everyone has proper form rather thatn focus on my own workout. After my run I did some abs
- Through the leg Ball Crunches
- Reverse Crunches
- Stability Ball Roll outs
- Crunches holding Medicine ball overhead
- Oblique bosu crunches
- The pilates 100.
- Repeat twice
Oats! 1/2 C with cranberries and Blueberries, chia, Crazy Richards on the side. I also had 3 eggwhites (unpictured)
inspired by Janetha, I thought I would give you guys a peak at my at work ‘kitchen’
My microwave and HUGE fridge!! Thankfully not many people know about this little area so the fridge isn’t too filled, Score for this Foodie!!
Can you spot my PB?
Usually I have lots more stored, but its Thursday. I bring 5 on Monday so I don’t have to lug one each day and usually do have 1 a day!
@11:30 my last Pinata!! I def need to get more of these!
Some Chob’s with cinnamon
TARGET AFTER WORK!!!!!! these are my goods!!
- 2 soups-Campbells Select Harvest and Progresso Light
- 3 Luna bars
- 2 Tuna packets and 1 Salmon packet
- Lettuce, Carrot chips, pickes
- cottage cheese, greek yogurt
- New Stride gum (yay)
- 100 calorie cocoa roast almonds
- tofu
- Cute valentines day mug!
- Popcorn (thanks JULIE!)
- Hidden Valley ranch sesoning (Thanks JANETHA!)
—– Hope you enjoyed looking at my groceries! LOL
Lunch was made after my picture taking sesh. Salad with cukes, tomaters, carrot chips, lentils, red pepper, balsamic glaze and this non salt seasoning:
Orange peel! I loved how that was thrown in the mix! This seasoning is SO good! I have no idea where my mom got it!! I will ask her later.
Obviously a wrap! the innards contained tofu which was mixed with greek yog and mustard. There was lettuce, sprouts, tomaters, Sabra and picklesssss. AMAZING
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This afternoon I am going BED shopping for my new apartment. I am about to leave to go meet my mom and obv not going empty handed
Apple (two in one day!) string cheese and 100 calorie cocoa roast almonds
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I was asked by a client today about Heart Rate and the fact that Janetha talked about it on her blog, I just felt it was appropriate to chat a little bit about it!
Importance of heart rate training
Before I talk about heart rate training I just want to talk quickly about the importance of the heart itself. The heart is a muscle, just like any other muscle your body such as the quads or biceps. The heart is functioning and therefore, maintaining itself. The strength of your heart is the most important reason to maintain your fitness and health. With a regular exercise routine, the heart’s capacity will increase so that it can deal with increased tasks such as carrying things, house chores or even walking up the stairs more efficiently.
If you work regularly at certain levels of intensity, you will see improvements in your level of fitness. Toned muscles, loss of weight, improved cardiovascular and immune system and also strove volume (amount of blood pumped per beat) are all improvements that you will notice
Heart rate is the number of times your heart beats per minute. Reach what’s called your “Target Heart Rate” and the body becomes a calorie burning machine.
Proper heart rate is so important and significant to whatever your goals may be, whether is be losing weight, toning up or increasing your overall cardiovascular health, that trainers should always monitor their client’s heart rate.
I will take a simple analogy referring to a car. When you go outside in the cold, it is important to have your car a bit warmed up, which is the reason many of us (here in Boston) either have automatic car starters or we run out to our cars to start it about 5-10 minutes beforehand to let it warm up. Much like this, your workout has not fully begun until you have reached your target heart rate. To get the most out of your workout and be an efficient calorie and fat burning machine, warming up your body to reach that target hart rate is extremely important!
So, How exactly do you calculate your Target Heart Rate?
Well, generally speaking, Heart rate varies with age. But a persons target heart rate is 220-their age multiplied by .75 or .85 for increased intensity.
Example: Naomi is 23 years old. How would you find her Target Heart Rate?
220-(my age which is)23=197. 197 x .75= 147.8. So we have found that
my target Heart rate is 147.8.
Three types of Heart Rate
There are 3 types of heart rate readings. Resting Heart rate, exercise or ‘target’ heart rate and Maximum heart Rate
Resting Heart Rate: This is an indicator of your basic fitness level. The more conditioned your body, the less effort and fewer beats per minute it takes for your heart to pump blood through your body. This is why lance Armstrong for instance has a resting heart rate of 32-34 beats per minute which is amazing!
Exercise or ‘target’ heart rate: This is when your HR increases due to exercise. You should aim to be between 60-80% of your max HRduring this time. For me: 220-23 (my age)=197 so 60% of 197= 118. 80% of 197=157. My goal during exercise is to be between 118 and 157 at all times!
Max Heart rate: This is the amount that the heart beats at 100% exertion. You should only reach your HR max under supervision. When you reach your HR max, you are hitting your Anaerobic Threshold which is where the body is essentially working out without oxygen. Threshold depends on fitness level and age. Anaerobic threshold can be damaging. The body can actually stop burning fat if it goes above your max HR
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- What is your new favorite product that you have discovered? Mine is cocoa roasted almonds!!
- Do you have a Heart Rate Monitor? If so, do you exercise according to your Heart Rate?
- What is happening this weekend?! for me, I don’t know yet!!
PEACE AND LOVE,
I just found Dark Chocolate Covered Sea Salt Almonds and they are amazing! I can’t stop eating them. I don’t have a heart rate monitor because I find that I get too hung up on numbers!
i went to target yesterday too! and just a few days ago it was national popcorn day, way to celebrate! you have so many yummy things from target, enjoy!
I must get those almond 100 cal packs!
I actually love seeing other people’s groceries- LOL.
For your tofu salad, do you cook the tofu first?
Good luck bed shopping, that is so exciting 🙂
I’m asking for an HRM for my bday in April, can’t wait!
I want to dip the carrot chips in hummus! Those are a great idea.
My Target doesn’t sell that much food, but I heard it’s getting a makeover.
Thank you for the heart rate info.
1)I loved seeing your grocery store purchases!
2)100 calorie popcorn bags are the bomb diggity.
3)I’m jealous of your colorful oats
4)I wish I had a heart rate monitor, but I hate wearing chest straps. I rarely wear my Garmin one. I’ve read that the HRM’s without chest straps aren’t as accurate, plus, they’re super duper expensive!
Maybe I missed this in an earlier post – but how do you cook your oatmeal with the egg whites. You said “beaten in” – do you do that on the stove top?
Oops – posted too quickly. I have a heart rate monitor, but only use it during spinning. It really helps to make sure I’m in the right heart rate range. Otherwise, I don’t wear it though. I tried to wear it during kickboxing and step aerobics and I was sad to see how little calories I burned compared to spinning.
I’m seriously obsessed with Barney Butter, and I really want to try that Richard’s peanut butter that you have in your fridge (upside down, haha). I am also really into kale chips lately!
This weekend I’m hanging out with high school friends. I don’t go out often, so to say the least I am VERY excited!
My newest fave is Amy’s lentil soup- i eat it like 4 times a week but it’s soooo amazing and pretty healthy too! Ha i neeevvverrrr ate soup, EVER, before moving to Boston and now i love it 😀 I hope u find a comfy bed girliee!
MMMM pbj oats is one of my all time favorite oats combo. SO GOOD! and that is the same kettle corn i bought 🙂 wow, awesome workout. i wish i lived near you SO bad. we would kill it together at the gym. fun to see your work kitchen! nice tarjay haul!! i saw that mug there and thought it was so cute. but im not gonna lie, i HATED the pb luna 🙁 love the HR talk. you know i am all about it! ok~ answers..
1. not a product but i made a HOT protein smoothie last night and am HOOKED! and yes i just typed “HOOKER” on accident. no, i am not a hooker.
2. my mom just lent me her HRM watch b/c i lost mine! haha.. now she is without
3. out with girls, birthday dinner with friends, baby shower and snowboarding
LOVE YOU!
Thanks for the heart rate info. My hubby has a monitor, and I would like one. I like all of your purchases. I just wish we had a target aorund here. Or anything close, other than the BX. The wrap looks amazing and now I want one and I have alread eaten dinner.
I used to have a heartrate monitor but I have no clue where it is now. So I don’t heart rate train these days. I think I do a pretty good job of estimating…because I will be a dork and do the old school pulse checking technique. LOL
Hmmm…this weekend. NO PLANS! That is a good thing since last weekend was so jam packed.
Luna bars 🙂 I really want to try those.
Oh how I love Target!!!
I want to find Luna cookies but never see them anywhere!
Hehe, my work kitchen looks almost the same!! 😉
Thanks for the useful HRM info! I honestly don’t know that much about it (I have no HRM) so your post was really helpful.
My favourite new product… Hmm. Brown rice pasta maybe? 😉
This weekend is going to be super relaxing but I haven’t made any plans yet.
One more day to go!
Thanks for the heart rate info. I don’t have a heart rate monitor but do usually pay attention to my heart rate when on the ellipitcal.
I really love chocolate covered almonds right now. I try to be very aware of portion size… 🙂
Quite the Tarjay haulll!! But love it! How can you not come away from Tarjay with tons of goodies!!
Love me some kettle corn! And I love seeing all your groceries…and it makes me super sad there’s not a Target in NYC. Boo. And thank you for the heart rate lesson! I tell you – always learn something here! My most recent fab find…chocolate Oikos! AMAZING. No words.
Thanks for info on heart rate! I bought my fiance a heart rate monitor for XMas but I kind of want to steal/borrow it for my workouts.
I recently discovered the greatness of Terra Chips and have been hooked.
I use my HR monitor to gauge my progress and help me with my workouts! Right now I use it to do HIIT and steady state!
I keep hearing about people putting egg whites in their oatmeal to make it fluffy! I wish there were a vegan substitute for that.
I calculated my heart rate and it was 150. I go wayyy above that! But I don’t feel like I’m going to die or anything!
I have a Garmin and I <3 it
That tofu wrap looks wonderful. I MUST get the ingredients to make it. Did you cook the tofu before putting it in your wrap?
My latest obsession is my new BioChem chocolate fudge protein powder!! 🙂
I have a Polar F6 HRM and love it. I glance at it to make sure I’m working hard enough, but don’t obsess about it.
I have a big bulk box of those almonds that I got at BJs but I hardly ever eat them!
great post.. i love seeing all of your groceries- target is stepping it up in the food department or sure! your oat mixture looks delicious, i love how fluffy they are 🙂 i also read through your workout and it sounds really good.. i lovehow committed to strength training you are. when i can work out i am using your blog for workouts for sure 🙂
xoxo
shelley
Do you blend your smoothie at work of before you leave? I’ve always wanted to keep a blender at school/work so I could just bring the ingredients. How sweet would that be??!
HEY LOVE!!
this was such a fab post! so much energy! i feel energized READING it!! lol 🙂 oh snap your oats always look so good! def jumped on the egg white bagon too.. cant imagine my oats w.out it!
GREAT buys from target!! my target at home has a SWEET selection of popchips..its awesome! new stride flava?!! SWEET! girl, i eat 100 cal packs of those dark chocolate almonds EVERY DAY!!
going to find that salmon this weekend!
love you boo!
Loved the HRM info. I actually think maybe Ive been working out too hard based on this info. Great to know. Thanks a bunch. Way to go on the target goodies!! Love Target. Its super dangerous for me, I walk in telling myself Im not going to buy stuff and i walk out with shopping bags full of stuff I just happened to remember that I “needed”. haha. Oh well.
My favorite product is Barney butter. I eat the stuff almost every single day. Love it! Such a great texture and flavor. I mix it with my squash and its awesome!
I always work out with a HRM. Partly for curiosity and partly to keep me on track. Sometimes I tend to zone out and subconsciously slow down a bit. When I made a habit of checking my HRM i know whether I need to kick it up a bit or not.
This weekend… vegas baby! I’ll be hitting the blackjack tables. Winning the big bucks…ahhaha…probably not but one can dream though, right?!
Have an awesome day!
Heart Rate. I never check it, use it, monitor it, I am a blissed out yogi in that sense about all the stats. I honestly don’t even know some of the acronyms that you and Janetha and other girls throw out…I am clueless 🙂
The luna bar. I gave you a shoutout for the peppermint one yesterday. And I got a really nasty anon comment today for it. The person accused me of not being a vegan b/c I posted a bar with the caption that “it’s probably not vegan”. And the person assumed I am going to eat it anyway. Hello, I have a husband and a child who arent vegan. But another reader told me, that luna bars ARE vegan.
So that is really a random comment but hey, at least you know, you’re not a vegan but you’re eating a vegan luna bar 🙂
xoox
LOVE cocoa roasted almonds. I need to get the 100 calorie packs because with those jars…i can control myself. Okay i can but i dont like it! But my new favorite product discovery is probably Kim Chee. Random I know but fermented veggies? Yes please. AND it’s spicy. Double YES PLEASE!
Oh and try the kettle corn flavor popcorn, same brand. It is amazing! That’s another product obsession of mine.
LOVE all your target buys. So healthy, so delicious.
Heartrate: I am planning on doing a resting & metabolic testing using this system: http://www.newleaffitness.com/ They offer it at my university for only $99 for students which is sooo cheap compared to other gyms/doctor offices that charge $200+ for the test. Once I get that done, I will be more conscious of my heart rate and perhaps finally buy the Garmin FR60 that I want. I’ve seen your heart rate monitor before. Which one is it that you have? How do you like/love it? Did you get a good deal on it or did you straight up buy it at the store, regular price?
ah tarjey never dissapoints — nice swaggie, girlfriend!
I LOVE Target… its a dangerous place for me 🙂
You got some good stuff girl 🙂
Target is the best ever!! Love the cute mug, they always have the cutest stuff like that!!!
New food find I am loving is the Luna Protein Bars!! Yum!!!!
Yay for a new bed for your new place!!!!! Have fun shopping!!
Have a great night girl!! xoxo
I do not exercise according to my heart rate. When you add Chia to your oats, when do you add them? With the oats…stir them in at the end?
naomiiiiiiiiiii! it’s sunny! i haven’t posted here in but i wanted to let you know i follow everyday and i love your blog and eats of course. miss ya on 02!!
Thanks for the heart rate info! I have used a heart rate monitor in the past, and I have one for my running and cycling Garmin. I usually only use that feature on my “killer” workout days to make sure I don’t over or under do it! My favorite “new to me” product is the little individual packages of Justin’s nut butters! I have been a fan of his jars for awhile, but the little packets are perfect for work.
Um, Naomi, do you actually use your kitchen? It’s spick and span clean! The refridgerator is actually WHITE! Haha, I’m just so astounded because mine is a wreck.
I just got some chia seeds yesterday so I am hoping that they are my new favorite prodcut! 🙂
First things first…Chobani…YUM!
Second….my Target does not carry that smoked salmon you mentioned yesterday. DANGIT! Must try a grocery store today.
Third…I need to whip out my heart rate monitor again. I’ve been slacking on that. Thanks for the push!
I don’t use a heart rate monitor-maybe I should. I just hate having all these gadgets on me when I work out!
No plans yet for the weekend…..just want to go with the flow.
Mmm those tarjay goodies speak to me….;)
MmmTargeeettt one of my fave go-to stores! Oh hey I have a jar of peanut butter upside-down in my fridge as well, haha! Love the groceries, and I’ve never used a heart rate moniter, maybe I should look into it! Thanks for the info!
Hope you’re having a wonderful Friday! It’s SO close to the weekend!
Meg
What a cute Valentine’s Day mug! LOVE the Tar-jay haul! Those cocoa roast almonds are pretty dayum good – good thing they come in portion controlled packs for people like me 😉
I just discovered adding unsweetened cocoa powder to my oats and it’s true love!
Damn Chica! I need to go to Tar-Jay with you! I never look for all of these goodies there…I have been missing out lol
I heart KettleCorn Popcorn =)
I always wear my HR monitor when I am working out; from Yoga to Running lol
My new foodie discoverey has to be Salt and Vinegar Popchip….yuuuums
i love grocery posts — maybe cuz I’m super nosey by nature? 😉
Target is the best!
Great info. It makes me wana get an HRM, just not a big bulky one that weighs more than my arm.
1. Favorite new product: Caramel greek yogurt from Stoneyfield… just found it 2 days ago and have eaten 2 containers already.. woops.
2. I am flopping between buying a HRM or a wireless scale (links to iphone). I think I’m going with the HRM, it sounds like it would be better postive reinforcement.
3. Cleaning tomorrow while it’s cold, but out Sunday, it’s supposed to be 40 here in Boston!! yeah-ers!
I love those cocoa almonds too! My fave new product discovery is Chia granola! Love it!
I don’t have a heart rate monitor but I intend to get one soon!
I don’t know yet about this weekend either. Probably nothing too wild knowing me, haha.
Have a good one girl!
What a gorgeous girl! Loved your post 🙂 And would have joined your blog but could not find a place to do so? I’m sure I just missed it! Great ideas on the oatmeal. I have made a couple of raw oatmeal bars and popped them in the freezer. They are pretty delicioso!
Do people every steal your tummy goods at work?!
few questions for ya- I have crazy Richards pb as well but I noticed you put it in the fridge- are u supposed to?
Omg I don’t have oikos at my target! Luckyyyy 🙂
I love looking at other people’s groceries. It always gives me ideas on what to buy next time I go grocery shopping! I need to try some new things.
I have a polar F6 heart rate monitor and I love it but I’m still learning how to use it. Thanks for posting about it! I needed something like this!
I do have a HR Monitor. Sometimes I wish I didn’t b/c I have become obsessed with watching my HR on it. Good job with your workouts!
popcorn yesssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss!!!! i hope you get a popcorn machine soon too! beware of a new obession…
haha have a great weekend girly!
i love cocoa roasted almonds also, but lately ive really been loving cocoa powder i got at TJ’s. i love chocolate!
i usually walk out with 20 things not on my list when i go to target because they have such good deals & carry some stuff that the grocery store doesnt.
happy friday!
Still don’t know how you do Amazing Grass…that’s just not my thing. I like Greens+ but..no AG.
Anywho you know for some reason I never bother with target heart rate training…I’m either just in enjoy myself mood of running, kick my ass running or chill out yoga
I’ve never used a heart rate monitor. But without having the money to spend on a training to push me, it might be worth it to check my heart rate and see if I’m working out at a good level.
I have a feeling I go too easy sometimes. 🙂
I’m going to Wrentham Village tomorrow for some outlet shopping.
needed to say hi! i miss you!!!!!! love you girlie! 🙂
I seriously love your blog. You always have the best tips! Thank!
I heart Target – you got some amazing goodies! Thanks for the heart rate training info – I’ve always wanted to know more!
I have got to get on the egg whites in oats – I’m a little nervous though…..
Target is BOMB! i can do one stop shopping there- pick up some cereal AND windex! =D
never tried egg whites in oats! nor pb and j oats! i’m so lame. why do you store your pb upside down?
nice workout! rock the abs!
Girl i wish I could tell you personally if they are good, but I have not ate them yet!!!!! They also had a honey barbeque flavor as well!!!
I know the other Katie at Faith Food and Fitness said they are yummy!! I would get them!!!
Have fun at Whole Foods, love it!!!
xoxoxo
Thanks for the simple and thorough explanation on heart rates. I have found it to be a confusing subject. You really helped clarify. I have been looking into heart rate monitors because I want to really keep track as well as track calories burned if possible. Do you have any recomnendations? Do you use a heart rate monitor?