Tag Archives: cardio

WIAW and Cardio Hell

I am not usually one to get into “What I Ate Wednesday” but I have been trying hard to not eat grains and get my act together to take off the 5 lbs I put on over the summer.  Therefore, I feel like I should keep myself more responsible by posting such things to guilt me into not eating too terribly.

Breakfast: Peanut Berry Smoothie: Strawberry, greek yogurt, skim milk, vanilla protein, flax, and pb2 smoothie….YUM

Lunch: Chicken Caesar Salad (light dressing, no cheese or croutons), fruit salad, and a mini Unreal Candy bar.  If you haven’t seen these they are 100 calories Unreal Candy are ‘healthed’ up versions of your favorite candy bars.  They don’t contain corn syrup, GMO’s, hydrogenated oils, artificial colors or preservatives. . .and priced the same as regular candy bars. Good stuff  :)

Read more about them at: http://www.coolmompicks.com/2012/07/unreal_candy.php#ixzz27X5AKREp

Snack: Some cocoa almonds and greek yogurt.

Dinner:  Dinner was quick after the cardio hell that I will post after.  It was better than it looked it was just grilled chicken, light cheese, and nitrate free bacon.  Not the healthiest but it hit the spot.

Dessert: Fat free chocolate pudding…60 calories of heaven.

 

Honestly, I like living on a no grain diet.  (Reminder, it has only been a week, things may change). Everything I usually mindlessly snack on is grain related.  Chips, cookies, crackers, cereal, bars, and pretty much anything Cooper snacks on.  So I am saving myself some serious calorieage. Bonus!

Now in between all this food was the cardio workout from hell.  Today at CrossFit was a cardio endurance day and it was a nightmare.

 ’400 Meter Run
90 Sit-Ups
80 Double Unders or 250 Single Unders
70 Back Extensions
60 Double Unders or 125 Single Unders
50 Burpees
40 Calories burned by rowing
30 Box Jumps
20 Push Ups
400 Meter Run

Seriously if you feel self punishing see if you can beat my time of 23:08. (You probably can)  NOW GET TO IT!

Build your own Training and Nutrition Program!

Me too Ryan…Me too…

Whew…there is some fine looking Friday man-ness.

But another thing that is also mighty fine is this amazing program put together by my super trainer Sarah.  In this power point she has everything you need to get in bikini shape before the you know it!  Here, you can build your own cardio, strength training, and nutrition program with her easy steps and delicious recipes.  It is filled with visual assistance and helpful notes.  It is easily customizable for people of ANY fitness level!

I also find it also important to point out this program is PRACTICAL.  No fad diets or crazy exercise regimes here, but everything you need to have a healthy and safe fitness experience that you can stick with!  This is a great resource to share with your friends, family, clients, and of course your blogger friends!  Hope you enjoy!  Happy Friday Everyone!

Click Here and View: (I pinky swear it’s a safe download!)

Build your own Training plan!

Psycho Saturday Workout

Nothing says hard work like a red face and a sweaty pony!

It never seems to fail.  Saturday training sessions seem to just get harder every week.  How this is possible, I have no idea!  About half way through I felt like a cartoon with stars spinning around my head!  However, I survived which is great so I can share this workout with you! Enjoy and let me know how it went!

WARM UP 1/4 mile jog 5 minutes jump rope

Set 1
100 (everyother one is one) mountain climbers
50 burpees
Assisted pull ups until failure

Set 2
100 squats
40 burpees
Assisted pull ups until failure

Set 3
100 squat jumps
30 burpees
Assisted pull ups until failure

Set 4
100 (everyother one is one) alternating lunges
100 jumping jacks
5 reverse pull ups (fast up, slow as possible decline)

Set 5
1 minute (45lb bar)  bent over rows
30 second of sphinx push ups (repeat 2x for three sets total)

Cool down of choice.