Personal Training

Ginger Hummus and Pumping Iron!

Posted on by Naomi

Hey hey hey!! its FRIDAY. Phew. This week did FLY by, I think I blacked out the whole week and woke up friday…does this happen to anyone else? ok, moving on.


let me say I LOVE my new gym!! At first I was so sad to leave my gym and have to be forced to join this one, but after 3 visits I am in love. it is SO nice and the equipment is clean and top of the line. They have all the fun fitness gadgets I love like bosu’s kettle-bells, dyna-disks, medicine balls, jump ropes, stability balls, power systems cable machine (rare to find in some gyms) They have lots of rooms to workout in and be more alone or I can be in the sea of smelly boys 🙂 sometimes I like to workout there it makes me pump harder!


Some breakfast I have been enjoying in my new pad. Classic 1/2 C oats with frozen berries, chia, 2 egg whites and PB.
**I had a question asking what kind of oat bran I use..the answer to that is I just got it at Trader Joes. It was the toasted oat bran and comes in a big bag!

HOmemade GINGER HUMMUS
  • 1 can chickpeas
  • eyeballed EVOO 
  • shake of garlic powder
  • microplaned ~tbsp of fresh ginger (FRESH is key)
  • Blended it in the bullet and TAH DAH…It was phenomenal, It puts Sabra to shame
Lunch was a whole wheat pita with tuna, baby spinach, tomatoes, sprouts, homemade hummus
Got a Vitamin Water 10 which is VERY RARE of me to get. I normally hate drinking calories, but since I am still getting over my cold, I though the vitamin C in here would help me. Meh, it was ok…I wouldn’t jump to get another
Pickle juice or Thera Flu…whatev
1/4 C oats, cinnamon, Truvia
Mixed up with plain chobani. Its Heaven
Dinner was a Cambells Healthy Select Soup. I really like these! They are not salty at all and quite filling! This was the veggie and whole grain pasta one.
Josephs wrap with Turkey breast, baby spinach, red onion, tomato, homemade ginger hummus, mustard
—
THat was THURSDAY. Below are some eats from TODAY. I hit the treadmill at work bright and early for 4.5 mile run. It was great! all different levels and speeds ranging from 6.0-8.0 and incline from 0% to 5%.
1/2 C oats with few slices banana, blueberries and strawberries, PB
Siggi’s Vanilla. Now I tried the acai over the weekend, and i was meh about it, it was bitter in a wierd way. I know greek yogurt is bitter but Siggi’s is not the same bitter as Chobani or Fage, its hard to explain!
PRO: Extremely thick and creamy, it felt like full fat yogurt!
CON: It had a wierd bitter aftertaste, still!
PRO: you can see real vanilla beans in there if you look closely!
CON: Still strange taste….I would give it a 6/10. I wouldn’t be rushing out to get another one.
Some Kays Protein bites as well. 
Came home and made a huge jass with broc, baby spinach, cauliflower, red pepper, string beans (raw-Love these raw!) salsa and homemade ginger hummus
Whole wheat toast with LC wedge, salsa and Turkey breast for some PROTEIN.
—I hit the gym for some weights. I did circut style and tried to hit it all
SET 1
  •  Reverse flys
  • Jumping Jacks-1 min
  • Step ups
  • Walking Plie squats with pulses
SET 2
  • Chest fly machine
  • Jump rope-2 minutes
  • Reverse bench crunch
  • DB Bicep curls-together then alternating
SET 3
  • Back Rows
  • Push Ups
  • Mountain climbers
  • Squats with leg lift
REPEAT EVERY SET TWICE-338 cal’s in 50 minutes.
Ate about 200 back right when I returned. 
  • 1/2 C cottage cheese
  • 1/2 Apple
  • frozen raspberries and blueberries
  • 1/2 scoop BSN cinnamon roll protein powder
———————
Here is some information about Muscular Endurance VS Muscular Strength!

How many reps and sets of each should I be doing? Is 8 better than 10, what if I can only do 8? What weight should I be aiming for? There are SO many questions when It comes to strength training that my clients always ask me about. I get everyone from the 25 year old guy who wants to gain muscle and the 50 year old woman who just wants to tone and work on her muscular endurance rather than build big muscles. I am going to try to help you clear the confusion about how many sets and reps by distinguishing the differences between training for muscular endurance and muscular strength.

The definition of muscular strength: the ability of your body’s muscle to generate force in a short period of time. This type of activity relies on anaerobic energy–allowing you the short burst of energy you need to lift a heavy weight. When you increase your strength you’re often also increasing the size of your muscles as well as strengthening your connective tissues.

Muscular Endurance: the ability to sustain muscle contraction over a period of time without undue fatigue, or to maintain a specific percentage of max voluntary contractions for a prolonged period of time.

Science-blah blah (if you are interested!!)


Muscular Endurance Training.

Endurance training which involves, low resistance and high repetitions, leads to the following adaptations:

  • Increased aerobic enzymes

  • Increased mitochondrial density

  • Increased capillaries

  • More efficient contractions

  • Possible changes in fiber type (e.g., fast twitch to slow twitch.

Muscular Strength Training.

Strength contributes to performance as well as puts stresses on the bones, which leads to stronger bones and a lower risk of osteoporosis. Strength training can also be used to tone muscles as well as improve your appearance and your shape (within genetic limits of course) Strength training, also called resistance training or weight training, involves high resistance and low repetitions and leads to the following adaptations.

  • Increased contractile protein (actin and myosin)

  • Tougher connective tissue

  • Reduced inhibitions

  • Contractile efficiency

  • Possible increase in number of muscle fibers
Sample Beginner muscular endurance Program layout

Days Per Week
2-3 (non consecutive days)
Duration
Approx 30 minutes
Intensity
Sets: 1-2

Reps: 15-20

Rest Interval: :30sec-1:00 min *

Percentage of 1 RM: (repetition Max) 40-60%
Type of Exercise
Start with machines so you have more stabilization for the movements. Choose 1-2 exercises for each muscle group
Progression
Add additional Sets and integrate free weights
*this is the optimal rest period  because you spend the same or less time resting than you do performing each set of exercises. You can look at this as a work-rest ratio of 1:1. This means that you spend the same amount of time resting as it takes to complete the previous set. Keep in mind that whatever you are training for, if you are a beginner, you need more rest because your body is not used to the demands you place on it.

Below is an example of a circuit style program you could begin with. Go through each exercise once, and then repeat the whole circuit again. Perform 30 seconds of jumping jacks in between each exercise to keep HR up! You can split up this workout into separate body parts for separate days but I have listed it so this can be preformed in 1 day, circuit style
PROGRAM

Muscle Group
Exercise
Sets/Reps
Legs/Glutes
Squats (body weight or hold body bar on shoulders)
2/15
Hamstring
Hamstring Roll ins
2/15
Chest
Dumbbell Lying Bench Press
2/15
Upper Back
Lat Pull down
2/15
Shoulders
DB shoulder Press

2/15
Biceps
Alternating Dumbell Bicep Curls
2/15
Triceps
Lying tricep French Press
2/15
Lower Back
Lying Back extension
2/20
Core
Crunches with Medicine Ball
2/20
Core
Stability Ball Roll outs
2/20

****Choose a weight that is challenging enough to feel fatigued after one set. Challenge yourself!

Sample Muscular Strength Program Layout

Days Per Week
2-3 (non consecutive days)
Duration
Approx 45 minutes
Intensity
Sets: 2-3

Reps: 3-6

Rest Interval: 2:00-3:00 minutes**

Percentage of 1 RM: (repetition Max) 70%-95%
Type of Exercise
Start with machines so you have more stabilization for the movements. Choose 1-2 exercises for each muscle group
Progression
Add additional Sets and integrate free weights

 ** You will need a longer rest period when performing strength exercises because the longer the rest is to allow full phosphagen recovery before the next set.. Full recovery allows you to produce the greatest muscular force possible for each set performed, and thus receive the greatest absolute strength gains from your training.

Below is a list of body parts and 1 or 2 exercises per body part to give you an idea of the exercises. There are many ways of splitting up a workout such as lower body on 1 day and upper body on another. With a strength workout you can also split your workout by push/pull. This means the Push exercises (think chest press, Triceps press, DB chest fly, Tricep Kick back) would be on 1 day and the pull exercises ( Think biceps curl, Lat Pull down, back row) on another. I would notrecommend doing a circuit style workout when building strength. You want to think about splitting up your body parts to get the most intense and effective workout to build strength.

You could set up your routine as follows:

Monday: Chest and Triceps

Tuesday: Legs and Abs

Wednesday: REST

Thursday: Back and Biceps

Friday: Shoulders, Traps, Abs

Saturday and Sunday: Cardio or Rest.

Muscle Group
Exercise
Sets/Reps
Legs/Glutes
Squats (Weighted or hold dumbbells by sides)
3/6
Legs Glutes
DB step Ups
3/8 (each leg)
Hamstring
Straight Leg Dead lift
3/6
Chest
Dumbbell Lying Bench Press
3/6
Upper Back
Lat Pull down
3/6
Shoulders
DB shoulder Press

3/6
Biceps
Alternating Dumbbell Bicep Curls
3/6
Triceps
Lying triceps French Press
3/6
Lower Back
Back extension Machine holding weight plate
3/6
Core
Weighted Rope Crunches
3/8
Core
Crunches with Punches
3/8
**Choose a weight that has you Maxed out by the last rep. This means you cannot perform another one past the last one.

If you want more ideas of exercises for different body parts of any questions Email me at Onefitfoodie (at) Gmail (dot) com…Stay 


PEACE AND LOVE!!



Naomi
Naomi

30 thoughts on “Ginger Hummus and Pumping Iron!”

  1. Food Makes Fun Fuel says:

    It’s so good that you like you’re gym; that’s sooo important!
    I feel the same way about “drinking my calories”, especially when those are from sugar, but 10 or 25 really never hurt 🙂 Hot chocolate made with almond milk, cocoa powder, and stevia is so surprisingly filling and delicious, you must try it!
    Your egg white oats always look so fluffy! Maybe the chia is the secret that i haven’t tapped into yet

  3. MelindaRD says:

    Thanks for the exercise info. I love hummus and now I want some and I don’t think we have any around here. Plus it’s late…I should go to bed! Glad you are enjoying your new gym. SOmetimes change is good and helps to give you a new energy about things.

  4. Jamie (Food in Real Life) says:

    You are so informative Naomi! Thanks for all of the info! I love me some raw green beans- glad i’m not alone on that one. Whenever there is a veggie/dip plate, that is my #1 choice! (not carrots like most people)

    That cottage cheese mixture with berries, apples, and cinnamon roll pp looks awesome!

  5. Danielle (Coffee Run) says:

    Your ginger hummus sounds really good! I love putting a spin on “plain” things 🙂

    Ok so I’ve asked this to a couple different people but I’d really like a personal trainer’s perspective! I’m about to start training for a marathon and was wondering if I should incorporate leg-strengthening exercises? Would it help with running & rebuilding muscle or is it too much strain on the legs? I’d appreciate your advice!

  6. Lori says:

    Homemade Ginger Hummus… are you kidding me?! I may have found a new love! That sounds great. I will be making this tonight! Wow! Thanks for the absolutely great idea!

  10. Averie (LoveVeggiesAndYoga) says:

    Holy moly that was a comprehensive post my dear! Well done!

    The hummus. I like the taste of hummus, beans dont like me 🙂 but i betcha yours would be worth it!

    you asked me a question the other day..and now i cant remember it. Crap. Ask me again if you remember it LOL

    xoxox
    and here’s to you having a great!!! 1st weekend settled in at your new pad!

  12. Michelle says:

    Your oatmeal and yogurt breakfasts look SOOOO good!!! Are they hot and do you eat ’em cold? THey look cold for some reason, almost like a hearty smoothie!!! Chia seeds are all over the place!! I gotta get my hands on some soon! 🙂

  13. moretolifethanlettuce says:

    so glad you love your new gym! i love the bowl with polka dots, really cute. i just had a vanilla siggi’s today! when i first tried the brand i wasn’t sure if i liked the tanginess of it, but now i find myself craving that weird bitterness lol. the vanilla flecks are a plus though 🙂

  19. simplyshaka says:

    That’s a helluva circuit-will have to give that a go sometime. Your hummus looks amazing and I will need to try it (sad, I have a Magic Bullet but haven’t even opened the box yet) this might have to be the first experiment!

    And thanks for your props on the Butternut squash it was so amazing–even if that was primarily my dinner since the tempeh was so disappointing!

  20. inmytummy says:

    Cool, thanks for the workouts. Your new gym sounds fab. I’m always jealous when I hear about other gyms that have nice equipment. Hell, I’m jealous when I hear about gym that have treadmills that work!

  21. Jenny says:

    finally! someone who shares my sentiments are the Siggis.. I thought I was the only one who didn’t love it. That hummus, on the other hand, sounds great. You know how I love my Ginger 😉

    Thanks so much for the workouts — you are so well-versed in fitness! I have actually really been wanting to incorporate more strength training in to my workouts so I’ll take all the tips I can get 🙂 Thanks, girl!

  22. Julie says:

    duuuude those circuit workouts are insane in a totally awesome way. thanks for posting them babes

    i’ve always thought about dabbleing with siggis but then i look at the shoogs and stuff and i’m like nah i’ll pass. i’m glad i have haha

    do it up this weekend 😉

  23. sophia says:

    Wow, Naomi, that was some really detailed information! Really appreciate it!

    I think the biggest CON about Siggis is the price!!! So expensive!

  30. What's the scoop? says:

    Hey! I just found your blog and LOVE it! 🙂 I am an RN so I happen to be one that loves reading the ‘science blah blah’ 🙂 So thanks for sharing! 🙂 I have a question.. have you ever heard of ‘body pump?’ if so…would that be considered strength or endurance!? Thanks and keep up the good blogging! 🙂
    http://www.dashingdish.com

Comments are closed.