Personal Training
Friday, SMILE!
Happy Friday! Fridays always seem to put a smile on my face. No matter how my day is going, I know that its Friday, the start to a weekend! Let me back up to yesterday, since I didn’t have a chance to post to share my upper body BFL style workout which ROCKED.
CHEST
|
Exercise
|
Reps, Weight
|
|
|
Incline Chest Press
Incline Chest Flye
|
12
10
8
6
12
12
|
15
17.5
20
22.5
15
10
|
*Superset these reps with 30 seconds of Jump Rope
· 0.3 Mile on treadmill
BACK
|
Exercise
|
Reps, Weight
|
|
|
Cable Back Row
Single Arm Back row
|
12
10
8
6
12
12
|
40
50
60
65
40
15
|
*Superset 15 decline bench crunches
· 0.3 Mile on treadmill
BICEPS
|
Exercise
|
Reps, Weight
|
|
|
Cable Bicep curls
|
12
10
8
6
12
|
20
30
40
50
20
|
|
DB bicep curls
|
12
|
10
|
*Superset with 10 Lateral raises
· 0.3 Mile on treadmill
ABS
|
Exercise
|
Reps
|
|
Decline Crunches on Bench
|
20
|
|
Stability Ball Roll Outs with Pulse
|
20
|
|
Side plank with Dips
|
12 each side
|
|
Crunch with med Ball
|
15
|
HRM: 507 calories burned. Awesome work out. I love the BFL style!
Breakfast was oatbran!
It was extra steamy! I added 1/2 of a banana and some Activia yogurt
- 40 grams oat bran cooked in water
- Frozen berries
- 2 egg whites
—–
This morning started off great but i had major DOMS from my leg workout on Wednesday, which makes sense since DOMS can happen anywhere from 24-48 hours after a workout. I worked at 5am this morning and knew I wanted to run. Before hand I did some major foam rolling, I did work out some kinks, but I know there is lots more in my quads to go!
I had about 3 big bites of a banana ~20 minutes before my run
I did get a GREAT run in. I did some intervals, some steady state, but I did have to go to the bathroom in the middle of my run, which really frustrates me. Right when I’m in the zone, and I have to get off and do that. Sorry for the TMI, but I had to vent!
Breakfast was some more oat bran! (I was out of rolled oats, oh the horror) so double days of oatbran, works for me!
- 40 grams oat bran cooked in water
- 1 TBSP chia seeds
- Frozen berry blend added at the end
- Tons of cinnamon
- 1/4 of my banana
I had some Archer Farms vanilla yogurt that I wanted to try as well!
Yum! This was so good! I love vanilla yogurt!
I had a Mcintosh apple at around 11:00am
Along with some Prrrrooootein packed Chobani with tons of cinnamon!
For lunch I was craving a salad! I started by making a homemade salad dressing
- ~2 TBSP balsamic vinegar
- 1 TBSP extra virgin olive oil
- 1/2 TBSP Dijon mustard
- little squirt of honey dijon marinade I found in the fridge
Delish! Romaine lettuce, corn, shredded carrots, beefsteak tomato, cucumber and homemade salad dressing!
I also made tuna salad using a dollop of greek yogurt, dijon mustard and diced celery
On the side, 1 half of a deli thin with melted low fat chedder. Because everything is bettah with cheddah
My roommate and I went to Whole Foods afterwards!
My Roommate and I went to Whole Foods after!
I got lots of goodies (sorry didn’t snap pics of everything) I did get this great eco friendly ceramic cup!! I will show more pics and explain it more in my next post
I got a new brand (to me) of Kombucha! Honest. It was so tasty! I got this because it was on sale for $2.50. This was so refreshing and good!
I splurged and bought a Siggi’s! It was $2.50 which is ridiculous (in my opinion) for yogurt, but I was so in the mood for the creamy, thick and tart taste of siggis. I dug right in when I got home!
It is so thick! Look how the spoon stands right up.
I enjoyed it with some Kashi Puffs.
—-
A client was asking me what is the benefit of working out on an empty stomach vs eating something before. I thought I would share some info on this topic with you!
Is working out on an empty stomach a good thing?
When you wake up from overnight, your glycogen stores (carb stores) are pretty low. It seems logical that since your glycogen is low that you should then use fat for energy if you go and work out. Instead of your body using stored fat to fuel your workout, your body actually uses muscle instead of fat. Your body doesn’t want to have to use fat if it doesn’t need to
The theory behind the fact that working out on an empty stomach is a GOOD THING is that your blood sugar levels are low when you’re in a fasted state (after going all night without eating) which targets more fat burning.
The problem is that some studies have shown that fat burning doesn’t really start until you’re 15 or 20 minutes into your workout. This could possibly lead to before your body even starts metabolizing fat, which might mean shorter (and/or not as intense) workouts in which you burn less calories than if you’d eaten a small snack to keep you going. You may even burn muscle if you don’t have the necessary fuel for your workouts.
There are some other benefits to eating before your workout:
· It can boost recovery and strength gains
· It can help you sustain longer, more intense workouts
· It can help you avoid low blood sugar, which can make you feel dizzy or nauseous
· It can make your workouts more enjoyable (since you’re not thinking about eating the whole time)
· More amino acids available in your bloodstream while you are working out. If you train for longer than 45 minutes at a HIGH intensity, your body may start to pull protein from muscle tissue to use as fuel but if you havet hose amino acids, your body may be less likely to dip into your muscle-protein stores.
The bottom line is, it’s up to you and the type of workout you’re doing. Some people are fine doing cardio without a meal in the morning, although they find they may need more fuel for a strength training workout. Other people workout so early, they may not have time to eat anything. The best answer to this is to do what works for you. Don’t go hungry just because you think you’re burning more fat…after all, if you cut it short or lower the intensity because of low energy, you can’t be burning that much fat, right?
—–
- I am about to get ready to go out to dinner with Jason. We are going to Burtons grill in Boston. I am excited! Tomorrow I will teach spin and of course share the playlist with my favorite peeps 🙂
——
- Weekend Plans?
- Do you ever splurge on certain food or person items (make up, lotions) etc?
if you need workout kick butt motivation, listen to THIS SONG!
