I had a very productive weekend workout this past weekend. I usually take Friday and Saturdays off. But for some reason, I was itching to go Friday after work.
I started off warming up on the treadmill for about 8 minutes because I was planning on working my legs. But after my 8 minutes had passed, I figured I would jog for a little bit just to get my heart rate up some more before I started my exercises. 50 minutes and 4 miles later, I realize that this is the longest and the furthest I have ever ran in my entire life! I know, You are thinking, WHAT?! That's crazy, right? Because I am a Spinning instructor, and teach about 5 classes a week. Four miles should be no big deal. But no. I have always hated running with a passion. It usually makes my ankles hurt, my knees ache, and my lower back throb as soon as I start picking up the pace. But for some reason, that stuff wasn't bothering me, and I think I was actually enjoying myself! But I stopped at 4 miles because my cross-trainers were starting to rub my ankles, not exactly the best running shoes. I hopped off the treadmill feeling pretty proud of myself for obtaining that small goal, and proceeded to my leg weights. I was still sore this morning in the calves from that run. But good stuff!
Saturday morning, I headed over to the Madison 51 Courthouse to sub a Spin class. Great group over there, we had a good class and I think I may have taught them a thing or two.
Sunday afternoon, I was back over at the Lakeland Courthouse for my 2:45 hour Spin class. I had spent the previous hour making a new playlist on my wonderful ipod 4.0 (see previous post about why I hate the upgrade). Synced the ipod. Got to the gym, and looked at playlist again, and only half of it was there. Wonderful. Had to throw some random songs in a play list and wing it. By the way, nobody at the gym could find the key to open the spin room, it took 15 minutes to find the key, so at least I had a little time to make up something to do in class. Went a little late to make up the time so that my people still get their Sunday hour of spinning in, then worked my shoulders and arms.
All in all, very successful weekend workout! And had myself some chocolate ice cream Sunday night. (Yes, it was Edy's Slow Churned with 1/2 the fat, but it was still ice cream!)
As of Monday morning, calves are still sore from that run on Friday! Might just have to do that again sometime....
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Tuesday, August 31, 2010
Thursday, July 8, 2010
Chocolate Milk for Recovery Drink?? This is HUGE!
As a pseudo-certified, self-proclaimed gym rat, I hate to admit that I rarely ever drink recovery drinks after intense workouts. I think I am getting plenty of protein in my diet during the day, but I am thinking I need a little something extra to add to my routine to really kick it up a notch. Here lately, I don't feel like I am bouncing back as fast as I should be able to at this point. So I have decided to invest in a Recovery drink to try. I say "invest" because these things aren't cheap. Here are the two that I have been reading about:
BeachBody's P90X Recovery Drink:
This is actually the more affordable alternative, at $43.95 + $6.95 for s&h, totaling at $50.90, with 25 servings per tub, which comes to $2.04 per serving. Which is not terrible considering I probably exercise about 20 - 25 days a month. So to start adding this supplement would mean about $50 extra a month. Notice the almost 4:1 Carbs to Protein ratio, and only 2 grams of fat.
My second option, which is almost the more expensive but also more in line with what I think I need is the EAS Pro-Science FINISH Powder:
This stuff comes in at $42.87 + $6.95 (must be the magic shipping and handling rate), totaling at $49.82, with 20 packets, comes to a total of $2.50 per serving. The reason I think this would be the better recovery-drink option is because it states "A post-training recovery powder that delivers essential amino acids to help build muscles and increase lean body mass. It contains high-quality protein and a structured lipid system that help muscles refuel, while beta-alanine boosts carnosine levels in the body, helping to reduce muscle fatigue." It is not only in EAS's Recovery Drink category, but also their muscle endurance category. The carb/protein ratio is completely different than the p90x, at 25 grams of carbs to 35 grams of protein. But what got me was 3 facts they stated:
......until I found this article: Chocolate Milk's 'Natural' Muscle Recovery Benefits Match Or May Even Surpass A Specially Designed Carbohydrate Sports Drink, dated June 2, 2009.
Well, this was right up my alley! I have heard of this before, and even briefly mentioned it in a previous blog, but never took it seriously. Never looked into it. Just used it as an excuse to get to drink chocolate milk.
A quote from this study states:
"This new study adds to a growing body of evidence suggesting milk may be just as effective as some commercial sports drinks in helping athletes recover and rehydrate. Chocolate milk has the advantage of additional nutrients not found in most traditional sports drinks. Studies suggest that when consumed after exercise, milk's mix of high-quality protein and carbohydrates can help refuel exhausted muscles. The protein in milk helps build lean muscle and recent research suggests it may reduce exercise-induced muscle damage. Milk also provides fluids for rehydration and minerals like calcium, potassium and magnesium that recreational exercisers and elite athletes alike need to replace after strenuous activity."
So I kept reading, and found another article : Chocolate Milk May Help Repair Muscles, Restore Glycogen After Exercise, dated June 3, 2010. This study was done by the American College of Sports Medicine, the largest sports medicine and exercise science organization in the WORLD. They conducted 2 studies which you can read about in the article. A couple facts:
My conclusion - Chocolate milk is delicious. And cheaper, at around $2.50 for a gallon (or less on sale). And will at least give me something to drink in between those more expensive recovery drinks, if I decide to try one or both. But for right now, just sticking with the fat-free chocolate milk.
BeachBody's P90X Recovery Drink:
My second option, which is almost the more expensive but also more in line with what I think I need is the EAS Pro-Science FINISH Powder:
- Refuel and build lean muscle
- Beta-alanine delays muscle fatigue
- Structured lipids support fat-soluble nutrient absorption
......until I found this article: Chocolate Milk's 'Natural' Muscle Recovery Benefits Match Or May Even Surpass A Specially Designed Carbohydrate Sports Drink, dated June 2, 2009.
Well, this was right up my alley! I have heard of this before, and even briefly mentioned it in a previous blog, but never took it seriously. Never looked into it. Just used it as an excuse to get to drink chocolate milk.
A quote from this study states:
"This new study adds to a growing body of evidence suggesting milk may be just as effective as some commercial sports drinks in helping athletes recover and rehydrate. Chocolate milk has the advantage of additional nutrients not found in most traditional sports drinks. Studies suggest that when consumed after exercise, milk's mix of high-quality protein and carbohydrates can help refuel exhausted muscles. The protein in milk helps build lean muscle and recent research suggests it may reduce exercise-induced muscle damage. Milk also provides fluids for rehydration and minerals like calcium, potassium and magnesium that recreational exercisers and elite athletes alike need to replace after strenuous activity."
So I kept reading, and found another article : Chocolate Milk May Help Repair Muscles, Restore Glycogen After Exercise, dated June 3, 2010. This study was done by the American College of Sports Medicine, the largest sports medicine and exercise science organization in the WORLD. They conducted 2 studies which you can read about in the article. A couple facts:
- those who drank fat-free chocolate mild during recovery had heightened markers of muscle protein repair (compared to the carbohydrate drink)
- choc milk contributes to replenishing glycogen stores in muscles, showing a higher content of glycogen compared to those who drank the carbohydrate drink
My conclusion - Chocolate milk is delicious. And cheaper, at around $2.50 for a gallon (or less on sale). And will at least give me something to drink in between those more expensive recovery drinks, if I decide to try one or both. But for right now, just sticking with the fat-free chocolate milk.
Thursday, July 1, 2010
Turbo + Eclipse
I had a super busy, productive day today. First, work all day (as usual) then head to the gym where I taught the second part of Turbo because Shelly had to leave. I did OK. For some reason I was feeling super sluggish and had a hard time finishing. Maybe I needed to eat something closer to time rather than at 3:00 when I work out at 5:45. Luckily, the numbers were low for bootcamp, so I skipped team teaching and was able to shower and change before heading to Malco to go see Eclipse!
On my way, I had to stop by Wendy's for something to eat - 2 grilled chicken go-wraps. Then made an important phone call which may bring big changes to my life (more on that if/when those changes develop), then made it to the movie just in time.
Eclipse was definitely the best of the three Twilight movies. When Bella and Edward kiss, it is not as weird and awkward as it is in the first two. The action is good, and the werewolves are adorable! :) I obviously knew how the story was going to go so there were no surprises there, but I still found myself completely absorbed throughout the entire movie.....except when people would cheer or clap. That broke my concentration, but it was expected.
I give it 4 out of 5 stars!
On my way, I had to stop by Wendy's for something to eat - 2 grilled chicken go-wraps. Then made an important phone call which may bring big changes to my life (more on that if/when those changes develop), then made it to the movie just in time.
Eclipse was definitely the best of the three Twilight movies. When Bella and Edward kiss, it is not as weird and awkward as it is in the first two. The action is good, and the werewolves are adorable! :) I obviously knew how the story was going to go so there were no surprises there, but I still found myself completely absorbed throughout the entire movie.....except when people would cheer or clap. That broke my concentration, but it was expected.
I give it 4 out of 5 stars!
7/1/10 Calorie Count
Breakfast - 337
Pasta for lunch - 575
Protein Bar - 200
Banana - 100
2 Chicken go wraps for Dinner - 520
handful of Reese's Pieces at movie (maybe less than a quarter cup) - 210
Total Calories Consumed - 1942
Calories Burned - 944
Remaining Calories for the Day......................998
Wednesday, June 30, 2010
Newsflash: Mississippi is Fat
Congratulations, fellow Mississippians! For the 5th straight year in a row, Mississippi is once again the fattest state in America! The percentage of Mississippians that are obese - a whopping 33.8 percent. Although last year, we had 35.6 percent of our population obese, but we are still 2.2 % fatter than the second fattest state, which is Alabama.
Here is the link if you don't believe me: Fattest States 2010
So apparently, most of the stuff I talk about in my blog is common knowledge in other states. Educate yourself and strive for change! Here in Mississippi, our Southern grandmothers and mothers always told us to "Clean your plates if you want dessert!" and then we get dessert, some type of delicious pecan pie or cream cheese pound cake. And usually that plate was full of fried chicken and casseroles and breads and green beans cooked with bacon grease. And then we are rewarded in life by getting Happy Meals at McDonald's with french fries and a cheeseburger with a stupid toy. Then we go to the store and get a Snickers or Reece's Peanut Butter Cups for a snack, and chase it all down with sugar and chemical-packed Coke, Pepsi, or Dr. Pepper.
Deep down in your heart, you know this is not good for you. We have to make a conscious effort to take control in our lives if our state is ever going to get out of this fat rut.
NO, it is not easy to be healthy - it takes constant planning and calculating, and YES it can be expensive. But when you make the change and realize you don't have to continue to go to the doctor and pay for medication for problems you were having due to being unhealthy, well, those more expensive foods are well worth the extra price.
And of course, it's not just about what we eat - it's all about our exercise too. Find an exercise program you like. Get a heart rate monitor. Track your progress: Count your calories coming in and going out. Keep a journal. Start a blog. Do whatever you need to do to help yourself stay aware of your daily intake. And most importantly, do it for yourself - not anyone else. If you don't know where to start, ask somebody! Start today!
A good place to start tracking your calories and to get a good ideas of how many calories you should have in a day - check out this free website at livestrong.com: The Daily Plate
Here is the link if you don't believe me: Fattest States 2010
So apparently, most of the stuff I talk about in my blog is common knowledge in other states. Educate yourself and strive for change! Here in Mississippi, our Southern grandmothers and mothers always told us to "Clean your plates if you want dessert!" and then we get dessert, some type of delicious pecan pie or cream cheese pound cake. And usually that plate was full of fried chicken and casseroles and breads and green beans cooked with bacon grease. And then we are rewarded in life by getting Happy Meals at McDonald's with french fries and a cheeseburger with a stupid toy. Then we go to the store and get a Snickers or Reece's Peanut Butter Cups for a snack, and chase it all down with sugar and chemical-packed Coke, Pepsi, or Dr. Pepper.
These are not good food choices, people!! Get it together!!
Deep down in your heart, you know this is not good for you. We have to make a conscious effort to take control in our lives if our state is ever going to get out of this fat rut.
NO, it is not easy to be healthy - it takes constant planning and calculating, and YES it can be expensive. But when you make the change and realize you don't have to continue to go to the doctor and pay for medication for problems you were having due to being unhealthy, well, those more expensive foods are well worth the extra price.
And of course, it's not just about what we eat - it's all about our exercise too. Find an exercise program you like. Get a heart rate monitor. Track your progress: Count your calories coming in and going out. Keep a journal. Start a blog. Do whatever you need to do to help yourself stay aware of your daily intake. And most importantly, do it for yourself - not anyone else. If you don't know where to start, ask somebody! Start today!
A good place to start tracking your calories and to get a good ideas of how many calories you should have in a day - check out this free website at livestrong.com: The Daily Plate
Thursday, June 24, 2010
Bye Bye, Margarita!
Oh man, feeling those weights from yesterday - and it's Turbo Thursday. Those punches and burpies are going to be rough tonight! But so glad I am going to be able to burn off all those calories from the margarita and the chips and the fajitas I had last night.
Did you know how many calories are in one margarita? One 16 ounce margarita has about 300 CALORIES.
That's about 3 beers.
So, yeah, I'm ready to get to the gym and work it off! This is why I don't feel bad about eating crazy stuff every now and then because I know what I will be doing the next day. Plan your workouts ahead of time and stick to it.
I get home and decide to practice my round in Turbo before heading to the gym, so I started my calorie counter then. Then I get to the gym and hop on the treadmill for about 15 minutes to keep me moving. Then Turbo starts, and right after, Bootcamp. As soon as I get in the car, I check the HR monitor - and whopping 1979. I believe that margarita is loooong gone! whoooo!
Ok, this is one of the reasons why I love Mexican food: we ordered fajitas for 2 (steak, chicken, onions, green peppers, and tomatos stir fried), but first filled up on chips, so brought a big doggie bag home, and I had a fajita salad for dinner tonight. Yum Yum!
Did you know how many calories are in one margarita? One 16 ounce margarita has about 300 CALORIES.
That's about 3 beers.
So, yeah, I'm ready to get to the gym and work it off! This is why I don't feel bad about eating crazy stuff every now and then because I know what I will be doing the next day. Plan your workouts ahead of time and stick to it.
I get home and decide to practice my round in Turbo before heading to the gym, so I started my calorie counter then. Then I get to the gym and hop on the treadmill for about 15 minutes to keep me moving. Then Turbo starts, and right after, Bootcamp. As soon as I get in the car, I check the HR monitor - and whopping 1979. I believe that margarita is loooong gone! whoooo!
Ok, this is one of the reasons why I love Mexican food: we ordered fajitas for 2 (steak, chicken, onions, green peppers, and tomatos stir fried), but first filled up on chips, so brought a big doggie bag home, and I had a fajita salad for dinner tonight. Yum Yum!
Calories:
Breakfast (cereal) 340
Lunch, LC Bacon Alfredo pizza - 340
Pure Protein bar - 200
Medium Banana - 105
Dinner - guessing about 450 + a little peanut butter at 100
grapes - 75
grapes - 75
Total Calories Consumed - 1610
Calories Burned: - 1979
Calories Remaining for the day............. (-369)
Normally, I wouldn't like to have that many calories in th enegative, but because I went way over yesterday, and I will probably go way over this weekend, I'm not too worried about it.
Normally, I wouldn't like to have that many calories in th enegative, but because I went way over yesterday, and I will probably go way over this weekend, I'm not too worried about it.
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