Posts tagged ‘protein’

September 27, 2011

Go Away Mister Blister

This past weekend, I wore my boots instead of heels for tailgating. It sounded like a great idea at the time, especially because Kevin and I do so much walking on game days.

However… that didn’t go as well as I’d hoped. I now have 2 enormous craters blisters on my heels, and they hurt like crazy. The blisters drastically changed my workout plan for the week. Instead of finishing up one more week of the Tearin’ It Up workout, I will be doing at-home workouts that can be completed barefoot.

I’ve found a couple good workouts online, but please let me know if you know of any other good ones I can try. I’ll share all my findings with you at the end of the week.

I wanted to share these 5 things that have been making me smile lately.

1. Monkey Socks with Penguin Shorts

kev’s one lucky guy

Kev’s one lucky guy seeing this at night...

2. Nutritional Yeast: I didn’t like it on broccoli, but it’s a winner on spaghetti squash! I’m glad I gave it another shot.

squash

Yummy Bowl of Squash

3. Funny Search Terms: I’m not sure who found my blog by searching for “sweaty pizza unicorn,” but I hope you found something useful here.

4. Packages: EAS sent me goodies recently. I can’t wait to try all the stuff and give a thorough and honest review.

5. Neck Wrap

warm n' wonderful

I don’t talk about general wellness here, probably because I think I’m already living my life pretty darn well as it is. I still can’t deny that broad and overall wellness is important. Stress reduction is a big part of that, and with this busy week, I need a little extra stress reduction in my life. That’s where the awesome neck wrap comes into play. It’s warm, smells of soothing lavender, and goes really well with my hot mug of decaf chai tea.

What are you loving lately? Any fun, new products worth mentioning?

September 13, 2011

Burning calories… then eating them all up again

I rocked the gym yesterday. Seriously. I owned that place. After a short warm up, I completed my regular leg workout. I followed that with 30 minutes of stair-steppin’. Let’s just say that stair climber now knows who’s boss.

I’m happy with the way I’ve been packing on muscle lately, but I’m always careful not to over-do it with legs. That’s the only part of me that can bulk; though I must admit, even my legs don’t actually bulk all that much. Too many days of heavy lifting and too many days of bike (spin class aside) and/or stair climber can have a huge impact. For that reason, I’ll probably complete the same leg workout next week with 3 sets of 12 reps for each exercise. I may also skip the stair climber. Don’t worry; I’ll be back at it the following week!

Pear

***Here’s a little tidbit of info – those with pear shapes should shy away from stair climbers and stationary bikes. These machines build the muscles you want to slim. The machines give many people a great rear view, but if you want to minimize any pear-ness, I’d limit stair climbing and stationary biking (spin class aside) to less than once per two weeks. I also happen to think stair machines with actual turning steps are the best steppers for lower body shaping.

I proceeded to consume loads of protein throughout the day. For my 1366 calories (a wee bit low, but not too much considering weekend splurges), I had 77 grams of protein. Sweeeeet. Sadly, my sodium was a bit high, but that’s okay every once in a while. This dinner helped with my muscle recovery.

local beef

Okay, that wasn’t my real dinner. I made this tenderloin roast last night, and that’s the entire roast. My dinner was more like this.

local beef n' spinach salad

Yeah, that’s a lunch plate, not a huge dinner plate. Can you believe that’s 3.5 oz of beef? No, a better question is, can you believe that’s a recommended “portion?” I know that 12-oz restaurant steaks are ridiculous, but I guess it takes a while to re-train your brain from those gargantuan servings.

To wrap up the post, I just haaaaaad to share some links I’m loving.

  1. Regarding the small plates… I love this Small Plate Movement. I recommend it to everyone!
  2. I enjoyed reading Runner’s World’s healthy approach to weight loss. No gimmicks here.
  3. I also can’t wait to try a few of Martha Stewart’s eggplant recipes, like this one or this one.

Have you heard of the Small Plate Movement? Do you follow “recommended” portions?

September 1, 2011

Tearin’ It Up

Want to hear something gross? When you strength train, you are actually putting little tears in your muscles, which often causes delayed onset muscle soreness (DOMS). When the muscles repair the tears, they build themselves stronger than they were… most of the time, anyway. Whenever I think about that, I get the heebie-geebies I am reminded as to how awesome the human body really is.

Why the tidbit of info? Today I’m sharing the workout I started this week. It focuses on lifting heavy, so you’ll be tearin’ it up in the gym. I don’t follow it exactly day-in and day-out, but I’ll be following it pretty darn closely through September.

The beach is that way....

For instance, I completed huge pyramid sets of dumbbell bench press instead of barbell bench press Tuesday night. All the barbell benches were taken, so I did what I could.

I may have taken bits and pieces from various sources, but if I remember correctly, this is a Tiff original. I’ve had it a few years, so I can only be 96% sure of this, not 100%. 96 is a pretty good percent, right???

  • Day 1: Legs
  • Barbell Squat: 4 sets of 4-6 reps
  • Stiff-Legged Deadlifts: 4 sets of 4-6 reps
  • Lying Leg Curls: 4 sets of 4-6 reps
  • Leg Extensions: 4 sets of 4-6 reps
  • Glute Kickbacks: 4 sets of 4-6 reps
  • Day 2: Chest & Calves (Pilates at Night)
  • Bench Press: 4 sets of 4-6 reps
  • Incline Dumbbell Flyes: 4 sets of 4-6 reps
  • Cable Crossovers: 4 sets of 4-6 reps
  • Pushups: 2 sets until failure
  • Standing Calf Raises: 4 sets of 4-6 reps
  • Donkey Calf Raises: 4 sets of 4-6 reps
  • Day 3: Back
  • Barbell Rows: 4 sets of 4-6 reps
  • Lat Pulldown: 4 sets of 4-6 reps
  • Seated Cable Rows: 4 sets of 4-6 reps
  • Reverse Flyes: 4 sets of 4-6 reps
  • Day 4: Shoulders & Calves (Pilates at Night)
  • Dumbbell Shoulder Press: 4 sets of 4-6 reps
  • Front Dumbbell Raises: 4 sets of 4-6 reps
  • Lateral Raises: 4 sets of 4-6 reps
  • Standing Calf Raises: 3 sets of 12 reps
  • Donkey Calf Raises: 3 sets of 15 reps
  • Day 5: Arms
  • Rotate in a Functional Exercise: 4 sets of 4-6 reps
  • Hammer Curls: 4 sets of 4-6 reps
  • Barbell Curls: 4 sets of 4-6 reps
  • Concentration Curls: 4 sets of 4-6 reps
  • Triceps Kickbacks: 4 sets of 4-6 reps
  • Rope Pushdowns: 4 sets of 4-6 reps
  • Skullcrushers: 4 sets of 4-6 reps
  • Day 6: Cardio
  • Probably running or walking outdoors
  • Day 7: Rest
  • Alternate between 4 sets of 6 reps and 3 sets of 8/10 reps

Complete as much cardio as you’d like. This workout takes me about an hour to complete every day, excluding Day 6. That does not include the 20-30 extra minutes of pilates at night twice a week. If you are a cardio queen, feel free to extend that a bit. I allow myself frequent occasional cardio-free Fridays. You could also sub exercises for your main trouble spot once a week in lieu of calf exercises; it’s your workout!

Here are 3 free pilates workouts I’ve been loving lately. The first 2 are difficult, and the 3rd is for lazy days.

  1. Blogilates
  2. Pilates Power
  3. Less is More Pilates

As you all know, it’s important to refuel after a hard workout. Be sure to include protein and carbs in your post-workout munchies. The Greek yogurt I’ve been eating this week is full of protein, and it’s best when purchased in containers as big as your head. Of course, that’s just my opinion.

Wowzers! That's a lot of yogurt! And a double-chin!

How often do you change up your workouts? What are your favorite sites for workout videos?

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