Personal Training
OneFitFoodie Food For Thought
So yes, I realize that I do not have a set blogging schedule like others out there, but I am trying my best! This week has been busy and on top of that the uploading of pictures has been SUPER slow, so its hard for me to get everything done at once, you know? Anyways, here I am! I am so glad that you all liked some of my farmers market goodies! I do love farmers market and always get sad in the winter time when its a bit harder to buy local, but thankfully Whole Foods does sell local fruits and veggies (and dairy!) year round. So when I decide to spend a whole paycheck, I will be sure to keep an eye out for the local stuff!
I want to share my amazingly delicious salad that I enjoyed yesterday
I LOVE this bowl! It is the perfect size and it make me feel so fancy eating out of it! I had a combination of complex carbs for this salad. 1/4 C cooked brown rice and 2 oz sweet potato. I couldn’t decide which one I wanted so i hd some of each. I also had some grilled chicken for the protein
I have been loving cold brown rice atop salads. It is just such a good flavor explosion!
After my plyo workout, I enjoyed another ‘fancy’ protein shake. I have been having Optimum Nutrition’s Caramel toffee fudge flavor and LOVING it. I go through phases with flavors of protein powder, and I can get sick of something very easily if I have it too often, so this is a nice change of flavors!
I also had 1/4 C cooked oats (cooked in water with LOADS of cinnamon)
Carbs+Protein=great post workout fuel!
I also enjoyed some fresh yellow pepper (straight from the farmers market!!)
I used my frog mug this morning to enjoy some delicious coffee.
And after some Zebra-fied breakfast, it was off to the gym to lift ARMS. Have I mentioned that my FAVORITE upper body workout day is arms? I absolutey love working shoulder especially, but pair it with triceps and biceps? Well that just makes my day! As I mentioned before, it is always good to supplement compound exercises with isolation exercises as well. It helps to develop individual muscle groups as well as ensure those stabilizer muscles stay strong.
I started with a compound exercise: DB Shoulder Presess, and moved into more isolation type exercises such as lateral raises, tricep kickbacks and EZ bar bicep curls. This workout was very balanced and I LOVED it. The workout is that much more enjoyable when YOU enjoy what you are doing, right?
Enter, the unphotogenic protein shake for the road.
And a lunch to be enjoyed in a couple hours! (I had the water right after the picture was snapped)
On another note, as I was on Twitter, I saw Fitness Magazine tweet something along the lines of “2day is national dessert day! Treat yourself these low calorie sweets!!” and then shared a link to some low calorie desserts. Okay I have a few problems with this Tweet. First of all, Fitness Magazine is all about finding a life balance and exercise and incoporating these healthy habits into your daily life. I get that. It may be even be a magazine that is aimed at those trying to lose weight. I also get that. What my issue with this tweet is that if you are telling people to treat treat themselves, don’t tell them to go for a low calorie dessert and then say its a treat. To me, low calorie desserts are anything but a treat. This a similar issue I had with Hungry Girl. Are you craving chocolate? Go have a 60 calorie JELL-O Pudding cup! Ummm, I have had one of those cups before, and it tastes nothing like chocolate, I am left unsatisfied and nor do I know what the heck is in it, so therefore I would MUCH rather have a small piece of dark chocolate. Why can’t Fitness Magazine preach the beauty of moderation and balance in a more healthful light. How about saying something like “You work hard.You are beautiful and you are worth it. Enjoy a dessert of your choice tonight!”
I think these magazines that are read by millions of people each day should really focus on the beauty of balance, that way people may not be so afraid and guilty after having a REAL dish of ice cream made with cream, milk sugar and natural flavors, instead of non-fat, sugar free, chemical filled frozen yogurt.
…………….Just some Onefitfoodie food for thought.
Here is a CIRCUIT Workout For you!!!
Warm up: Incline speed walk on the treadmill. Incline: 5% speed: 3.8
Strength Workout
Push ups: 15 reps (drop to knees if need be)
DB Upright Row–>Triceps Kickback :12 reps, 5-8 lbs
Stability Ball Hamstring Roll in: 15 reps
Stability Ball Bridge: 15 reps
Stability Ball Crunch, Holding Medicine Ball: 20 reps
Standing 1 leg Bicep Curl: 12 reps (each arm), 8-12 lbs
Mountain Climbers: 30 sec
DB Chest Flys on Stability Ball: 12 reps: 5-10 lbs
Stability Ball Plank: 30 sec-1 min
Alternating Backwards Lunges with a Front Kick: 12 each leg
Reverse Crunch: 25 reps
Triceps Push Up: 12 reps
Jump Rope: 1 minute
DB Circles: 12 reps, 5 lbs
10 Jump squats (hands behind head)
****End with 1 mile run on the treadmill OR 10 minute incline walk (at least 6% grade, 3.8 speed)
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- Do you read Fitness Magazines like SHAPE, SELF or Fitness? Do you like them or dislike them? I have mixed feelings abotu them. On one hand I think they can provide some great information, recipes and exercises for people, but on the otherhand I think some of their information can be misleading, and it can be seen as negative promotion on their part
- Do you like circuit style workouts or do you prefer working out another style? What is it! Share with me!! I think circuit workouts can be great when you don’t have a whole lot of time at the gym. You can hit your entire body in just 30 minutes, and walk out feeling refreshed!! When I have more time, I do like to split up my workouts focusing more on each body part.
- Do you pack your food to work with you? Do you plan in the week before, or cook the night before? I always bring my meals to work with me! I try to never buy because it can really add up! I usually cook up a whole batch of brown rice and chicken breast on sunday so I have that for teh week. My schedule is flexible so I can make my salads and fruit for lunch the night before I bring it in!
