HARD CORE FITNESS MANIACS FOR THURS MAR 24

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Today was chest/back, I did Jillian abs and the bar workout of lower body.

Warm up flat bench press 32# and 34#

4 sets, 6 reps

Flat Bench Press 50#
Barbell row 60#

chest fly 20# dumbbells
one arm row 30#

incline press 50#
deadlifts 76#

incline chest fly 20#
one arm row 25#

 

[Fitnessfreakk366]

Today was cardio and I chose Rapid Fire. Did the first 3 Shadow Boxing segments and wore my 1# weighted gloves and then did 2 of the Kickboxing segments but stopped before the blast. I wanted to do abs and I was running out of time. Had a great workout. I really love the abs in this workout.

CARDIO STATS:
52 minutes total
11 minutes below zone
24 minutes in zone
17 minutes above zone
385 calories burned

I had a really hard time getting my HR up but I eventually hit 150 bpm at one point.

Roselyn - I thought you were doing the rotation I'm doing? Did you decide to not do it?

 

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Debbie,

I am doing that rotation, just got sidetracked this week.

Eats today

M1-oatmeal with blueberries
M2-peanut butter/apple
M3-protein shake
M4-scrambled egg whites
M5-turkey burger, roasted veggies, salad

 

[buttercup78]

Roselyn-your eats have been looking great Does it feel like the right amount for you?

Debbie-I wish I had the trouble of getting my hr up.....mine is ALWAYS crazy w/ workouts

I come to you a bit frustrated today. My shoulder is still jacked up and I am confused about how to proceed. My gut tells me to forgo heavy upper weight work and go to functional strength/physical therapy recovery work until it decides to cooperate. I haven't been lifting heavy per se, but I notice it bothering me w/ workouts like Squeeze, etc....In general I am frustrated today, I thought for a moment I might turn into the Hulk My evening workouts that I am teaching have not helped build my confidence in my teaching abilities and I KNOW I need to be patient, but that is one virtue I do not think I will ever possess. Sorry for the babbling, I am just really irritated and lost today I will now take my Debbie Downer self back to work I hope you have a good day.

 

[WD]

I did Brook Benton's Kettlebody Cardio Kettlebell dvd 31 minutes 225 calories, and Shiva Rea's Power Yoga Flow Chakra Namaskar segment 21 minutes 88 calories. Not much bit it helped me get moving again. I need to start catching up on cleaning around here.
Tomorrow I will do Supreme 90 Cardio Challenge. Then Saturday I will do Total Body and Core Dynamics together again. I think I am going to try to hit Akins nutrition market when I go pick up the children this afternoon.
I had to take DH to the airport so was up at 4:45 this morning. After hitting bed at midnight I am dragging. I think the workout helped pick me up a little.

Eats today-
1-Immunity Boosting Muesli from Oxygen Magazine
sn- 3 Schwan's Turkey & Pork Live Smart meatballs
2-Schwan's Fire Roasted Vegetable blend and Tilapia Loins with seven Herb and spice blend
3- Ezekial pocket or wrap with veggies and hummus

 

[Fitnessfreakk366]

My eats for today, didn't have time to work up calories, etc., but it's the same stuff I've been eating minus the cinnamon raise bread & PB:

Here are my foods for today plus a gripe:

M1: - BSN Lean Desert protein shake w/pineapple
M2: - 1/2 c. oats w/BSN Lean Desert, 1 tbsp. PB and 1 banana
M3: - Turkey cranberry sandwich (got from Oxygen - was really good); 12 almonds; 1/2 grapefruit
M4: - Greek yogurt & 1 tbsp. sliced almonds
M5: - Broccoli, almonds & Orange stir fry (Oxygen); Salad w/lite raspberry vinegrette dressing

Theresa - I'm sorry to hear about your shoulder. I think you need to give it a rest for a while and I think your plan of attack is a good one. I know it's hard to train light when you are so use to heavy work, but sometimes its necessary. I know what you're going through, believe me. I'm having trouble with my elbow and am having a hard time lifting heavy for bicep work. Makes me so mad. Have you had a doctor look at it?

Diane Sue - Nice workouts and eats! That last meal looks good. Can you give us the recipe? Do you make your own hummus?

Roselyn - LOL on getting sidetracked! How does that happen?

 

[WD]

Debbie, I either make my own hummus from Tony Horton's Bring it or I purchase Emerald Valley organic greek olive and garlic from the nutrition center. The wraps vary. I will post the recipe from Tony's book. I change it up sometimes and add some olives and/or artichokes that I rinse and drain. Sometimes even some diced sundried tomatoes. Tony does not list the macros on the recipes. I need to do it for the recipes I keep using.

Garlicky Karma Hummus Approx 2 1/2 cups
1 can 14 oz chickpeas drained and rinsed
1/2 tsp salt
1 tiny pinch cayenne pepper
1/4 tsp ground black pepper
3 Tbs water(I used more because it was thick)
3 TBS olive oil
4 cloves of garlic, chopped
3 TBS freshly squeezed lemon juice( I used a little extra)
1/4 cup unroasted sesame tahini( not sure if what I use is unroasted)

Put the chickpeas, salt, black pepper, cayenne pepper, and water in blender or food processor.
Heat oil in a skillet over medium heat, and saute the garlic in the oil till it is lightly roasted. Add cumin to the oil and stir to combine. Pour the oil mixture into the blender or food processor with the beans. Add the lemon juice and pulse the mixture untill smooth, scraping the sides of the bowl. Add a little extra lemon juice or olive oil if the mixture is too thick. Add the tahini and mix until well blended. Adjust seasonings to taste.

Devine Rice wrap
1 brown rice wrap tortilla, gluten free(these are good but I sometimes use the Ezekial ones or spread romaine leaves with the hummus and roll up filling)
garlicky hummus
cucumber
tomato
red onion
bell pepper
lettuce of choice-spinach, arugula, baby greens etc
balsamic vinegar
sea salt and black pepper

Heat wrap over an open flame. Slather with the hummus and fill with veggies. Drizzle on some balsamic vinegar and sprinkle with salt and pepper. Roll up and enjoy.