Workout: 6am Kickboxing Fitness/Cardio Combo at Fitness One
We started the first part of class kickboxing and incorporating cardio by doing jumping jacks and other movements with our feet (bad description sorry). Then we did a bunch of different calisthenics. From there we grabbed a medicine ball (mine was 8lbs) and did a series of different arm exercising using that and the wall. We bounced the ball off the wall at different levels, raised it over our head repeatedly, held it over our head, held it with one arm against the wall, and some more. These were all for 1 minute intervals. After that was over, we did drills all across the gym. We ran, did lunges, army crawls, bear crawls, and all sorts of crazy things. Lastly, we ended by doing ab exercises that killed me. Kevin is awesome and I really like him a lot as a trainer. He always corrects my form and when he sees me wanting to quit he will push me to keep going. And he does this for everyone.
Food:
Breakfast: Banana, 1 egg white and 1 whole egg scrambled with spinach and 1/3c low fat mozzarella cheese, and a piece of Nature’s Own Whole Wheat bread: 308 Calories, 40g Carbs, 21g Protein, 5g Fiber, 11g Fat, 402mg Sodium, 23g Sugar
Morning Snack: Apple and Cheese stick: 152 Calories, 20g Carbs, 6g Protein, 3g Fiber, 6g Fat, 201mg Sodium, 14g Sugar
Lunch: 3 slices Hormel Deli Turkey, 1 slice low fat provolone cheese, veggies, and 1 tbsp honey Dijon mustard on a piece of flat out bread: 210 Calories, 18g Carbs, 25g Protein, 9g Fiber, 6g Fat, 960mg Sodium, 3g Sugar
Afternoon Snack: 16 Reduced Fat Wheat Thins and 2 Tbsp Red Pepper Hummus: 180 Calories, 26g Carbs, 3g Protein, 2g Fiber, 7g Fat, 410mg Sodium, 3g Sugar
Dinner: I am going to Gianno’s Italian Restaurant for dinner because this is where my friend who is visiting me wants to go. I’m not positive what I am going to get because there nutrition facts are not online. I checked the menu and have a couple healthy (what I think are healthy) options picked out. So the nutrition values that I give here are estimates of what I want to stick around and what I realistically think it will be. 400 calories, 30g Carbs, 25g Protein, 5g Fiber, 20g Fat, 400mg Sodium, 10g Sugar
Total Nutrition Intake:
1,250 Calories
134g Carbs
80g Protein
35g Fiber
50g Fat
2,373 Sodium
53g Sugar
So far, this week has been really good with my plan. I have been getting in great workouts and sticking to my eating plan with practically no flaws or slips. It has been hard at times but I think it really helps when I plan out my meals and workouts.
This weekend should be a big challenge for me. I have a friend visiting from out of town and he knows that I have a commitment with this and supports me but we will be eating out tonight so that will be the first challenge to get through. He is going to take my Spinning class tomorrow morning and I will cook breakfast for us so that should be good. I am working a Spirit Night Event for work where they will provide dinner and the options don’t look too great. I am going to stick with the salad bar though. It’s really hard in those type of situations when you don’t really have control over what is provided. But I am still going to try and make good choices and make the most out of it. I will probably go out on Saturday night and try not to drink which is always a challenge.
So thinking about some of these challenges ahead gets me down but I think the best way to tackle them is to stay positive. I’m excited for the weekend and plan on having a great time even with the challenges! So bring it!
I’m meeting with Ashlei, the nutritionist, today during my lunch break. I have a lot of questions for her and we will be going over a lot of information so I will post more of that info later this weekend or next week.
Why choose whole grains?
All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also low in fat, lower the risk of heart disease, diabetes, certain cancers, and other health problems. The healthiest kinds of grains are whole grains.
But why? Whole grains are unrefined and have not had things removed from them by milling that are nutritious. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium, and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.
White bread, white rice, and white flour go through a refining process. This means that the grains are milled so that the grains are stripped of the things that make the nutritious. Many breads, cereals, crackers, desserts and pastries are made with refined grains.
There are enriched grains also. These are grains have lost some of their nutrients during the process but they are added back in.
Examples of Whole Grains include:
· Barley
· Brown Rice
· Buckwheat
· Bulgur
· Millet
· Oatmeal
· Popcorn
· Whole-wheat bread, pasta, or crackers
· Wild Rice
If you’re not sure if something has whole grain in it, check the nutrition label. If you prefer white bread, try white whole-wheat bread. It is made with whole grains with the same nutritional benefits.
How to enjoy more whole grains in your diet:
· Enjoy breakfast that include whole-grain cereals, such as bran flakes, shredded wheat or oatmeal
· Substitute whole-wheat toast or whole-grain bagels for plain bagels.
· Make sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions
· Replace white rice with kasha, brown rice, wild rice or bulgur
· Feature wild rice or barley in soups, stews, casseroles and salads
· Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body
· Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs
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